* Take a breather. As simple as it sounds, take a few seconds to breathe. You can also try repeating a calming phrase (either out loud or in your mind). Sometimes a few seconds is all it takes to get a better rein on your emotions. You don’t have to swallow emotions away—just keep them in check so you’re controlling them and they aren’t controlling you.
休息片刻。就像聽起來那樣簡單，用幾秒鐘休息一下。你也可以嘗試重復(fù)那些可以使你平靜下來的只言片語（大聲說出來或是在心里默念）。有時，這短短的幾秒鐘是使你情緒得到較好的約束所需要的。不要把這種情緒壓抑下去------只是讓你的情緒得到控制。因此，是你在控制著你的情緒，而不是情緒控制著你。

* ITCH. When you want to scream and yell, instead ITCH. Can you just Ignore the situation at hand? If not, then Take control, Calm yourself, and Handle the situation properly.
渴望。當(dāng)你想要大喊大叫的時候，用渴望來替代。你能對你眼前的這種情況視而不見嗎？如果不能，那么要采取控制、使自己鎮(zhèn)靜下來并且恰當(dāng)?shù)靥幚磉@種情況。

* Change the scenery. If possible, remove yourself from the situation at hand, even if it’s only for a few minutes. If you’re in a stressful meeting at work that’s causing you to feel angry or anxious, excuse yourself to use the restroom. Then use those few minutes to regain control. If you’re having an argument with your spouse, tell him or her you need a minute and step outside for some fresh air. A little change of scenery can help you gain some perspective and recharge you so you can handle the situation calmly.
改變一下周圍的環(huán)境。如果有可能，離開眼前的這個地方，即使是短短的幾分鐘也可以。如果你上班時正在參加一個讓你感到氣憤或是焦慮的會議，找個借口到休息室里換個環(huán)境。然后，利用這幾分鐘重新獲得鎮(zhèn)靜。如果你正在和配偶爭吵，告訴他或他你需要幾分鐘的時間到外面呼吸一下新鮮空氣。周圍環(huán)境的這種小小改變會使你獲得一些新的想法，給自己充電，這樣，你就可以平靜地處理眼前的事情。