Unit 4 Text A Don’t Let Anger Get the Best of You 别让怒火击溃你 ’ You’re late for a job interview when traffic slows to a crawl. ’ . 交通阻塞,车辆缓慢地爬行,你因此而面试迟到; 交通阻塞,车辆缓慢地爬行,你因此而面试迟到; In the supermarket,a customer wheeling a full cart cuts ahead of you in the express , checkout line. . 超市里你排在快速结账口, 个推着满满一车货物的顾客正好插在你前头; 超市里你排在快速结账口,有个推着满满一车货物的顾客正好插在你前头; You spend months on a project,and your lazy colleague gets the promotion. , . 为一个项目,你耗费了几个月的心血,而结果你那懒惰的同事得到了提升。 为一个项目,你耗费了几个月的心血,而结果你那懒惰的同事得到了提升。 Do you feel angry ? 很恼火是吧? 很恼火是吧 Before you lose your temper,take a deep breath and remember this:Anger hurts. , : . 在你怒火爆发之前,深吸一口气,记住:怒气伤身 在你怒火爆发之前,深吸一口气,记住:怒气伤身。 Studies have found that high levels of anger and hostility are related to greater risks of heart disease,poor immune responses,and even a tendency to get fat. , , . 一个又一个研究表明,怒火冲天及产生敌对情绪会增加患心脏病几率、免疫系统衰竭, 一个又一个研究表明,怒火冲天及产生敌对情绪会增加患心脏病几率、免疫系统衰竭,甚 至还有发胖的危险。 至还有发胖的危险。 Men with high levels of anger were three times more likely to develop heart disease than the calmer,a Harvard School of Public Health study found. , . 哈佛大众健康研究院的一项研究表明: 哈佛大众健康研究院的一项研究表明:怒气冲冲的男性得心脏疾病的可能性要比脾气温和 倍以上! 的同龄人高出 3 倍以上 And in women, arguments with spouses raise hormone levels and lower immunity?a real , ? problem, since lower immunity may raise women’s risk of cancer. , ’ . 至于女性,与配偶争吵会增加荷尔蒙分泌而降低免疫力,这是个严重的问题, 至于女性,与配偶争吵会增加荷尔蒙分泌而降低免疫力,这是个严重的问题,因为免疫能 力降低会加剧女性患癌症的可能性。 力降低会加剧女性患癌症的可能性。 It doesn’t seem to matter whether you release the anger or hold it in,experts say. ’ , . 专家指出,发泄或抑制怒气,其后果没什么两样, 专家指出,发泄或抑制怒气,其后果没什么两样, The effects on your health are the same. . 两者对健康造成的影响是一样的 成的影响是一样的。 两者对健康造成的影响是一样的。 ,director of the Behavioral Medicine “Anger is anger, ”says Redford Williams,M.D. , . . , Research Center at Duke University Medical Center and coauthor of the book Life Skills. Both are harmful to health. . “ . ” 生气就是生气,两者都对健康构成危害。 杜克大学医学院行为药物研究中心主任、 《生 “生气就是生气,两者都对健康构成危害。 杜克大学医学院行为药物研究中心主任、 生 ” 《 命的技巧》的合著者医学博士莱德福 威廉姆斯这样说。 者医学博士莱德福?威廉姆斯这样说 命的技巧》的合著者医学博士莱德福 威廉姆斯这样说。 The good news is that it is possible to control your anger. . 乐观的消息是,愤怒可以控制。 乐观的消息是,愤怒可以控制。 评估)it “By evaluating (评估 and using different techniques,you can calm down(平静下来)” 评估 , (平静下来) , Williams says. . 对整件事做出评价,然后,通过使用各种方法,你可以让自己不再生气, 威廉姆斯说, “对整件事做出评价,然后,通过使用各种方法,你可以让自己不再生气, 威廉姆斯说, ” s s “That’ what’ nice about us humans. We can always do something or not do something ’ ’ . to change our behavior. . ” 这也是人类的奇妙之处:我们总能做些什么或不做什么来改变行为。 “这也是人类的奇妙之处:我们总能做些什么或不做什么来改变行为。 ” Take Stock 对自己进行一次预测或评估
Many people who are angry don’t recognize themselves as angry, according to Knoxville ’ , Psychologist Richard Driscoll. . 诺克斯维尔的心理学家理查德 杰斯科尔认为,许多发火的人都不承认他们在生气。 斯维尔的心理学家理查德?杰斯科尔认为 诺克斯维尔的心理学家理查德 杰斯科尔认为,许多发火的人都不承认他们在生气。 He suggests that you ask yourself these questions to measure your anger quotient: : 他建议你可以问自己如下几个问题来判断发怒的程度: 他建议你可以问自己如下几个问题来判断发怒的程度: Do you feel that you are frequently(时常 )mistreated (被虐待)by others ? 被虐待) 时常 你是否觉得别人经常待你不好? 你是否觉得别人经常待你不好 Do you often consider(考虑 )minor inconveniences to be personal attacks against you ? 考虑 是否经常把一些小的不方便看做对你个人的攻击? 是否经常把一些小的不方便看做对你个人的攻击 Do you complain often ? 你时常抱怨吗? 你时常抱怨吗 Do you exaggerate (夸大 夸大,vt.)the actions of others or take their insults personally ? 夸大 你有没有从主观出发夸大了别人的行为或对你的冒犯? 你有没有从主观出发夸大了别人的行为或对你的冒犯 On the road, do you frequently curse 诅咒) other drivers, to the point that driving has , (诅咒) , become unpleasant? 在路上驾车时,是否频频咒骂别的司机以至于驾车成了一件很不愉快的事 以至于驾车成了一件很不愉快的事? 在路上驾车时,是否频频咒骂别的司机以至于驾车成了一件很不愉快的事? Keep a Record 保留记录 To get a better sense 感觉) what makes you mad, keep a journal of situations that make of (感觉) , you angry. . 如果要更好地了解是什么触怒了你,就准备一本日记,记下你是在那些情况下生气的 生气的。 如果要更好地了解是什么触怒了你,就准备一本日记,记下你是在那些情况下生气的。 Reflect(反省,回顾 )on why they set you off and make you feel mistreated. (反省, . 再回想一下为什么当时那些事情会激怒你或让你觉得别人待你不公正, 再回想一下为什么当时那些事情会激怒你或让你觉得别人待你不公正, Ask yourself honestly whether your anger is justified. . 诚实地问问自己发火是否有正当理由。 诚实地问问自己发火是否有正当理由。 By writing down feelings and situations,you’ become more aware of(知道) events ll 知道) the , ’ 事件,复数形式 复数形式) (事件 复数形式)that make you angry and maybe even avoid them. . 当把这些感受和情形写下时,你会对让你生气的事情了解得更透彻, 当把这些感受和情形写下时,你会对让你生气的事情了解得更透彻,或许能避免这种事情 再度发生。 再度发生。 Change or Accept 改变或者接受 When you feel anger welling up, take a change-it or accept-it approach. , . 当你开始觉得怒火中烧快要爆发了,采取“改变它”或是“接受它“的策略。 当你开始觉得怒火中烧快要爆发了,采取“改变它”或是“接受它“的策略。 If,for example。your neighbor’s garbage is fluttering into your yard yet again, it’s time , 。 ’ , ’ to put your problem?solving skills into motion. ? . 比如,你邻居家的垃圾又一次落到了你的院子里, 比如,你邻居家的垃圾又一次落到了你的院子里,是时候把你解决问题的技巧变为实际行 动了 Calmly discuss the situation,and look for ways to change it.?? , . 和邻居平静地谈一下情况并寻找改变这种情形的办法。 和邻居平静地谈一下情况并寻找改变这种情形的办法。 If you can’t do anything about the situation?the rude driver who just cut you off has left ’ ? the scene , 注: (注 对比: 对比:
  1.sense n.感官; 感官; 感觉;
  2. 感官 感觉; 见识 ; since conj.从…以来 work to put 从 以来) your anger on hold right then(就在那时,adv.) and there. (就在那时, ) . 如果你对有些事无能为力??一个粗鲁的司机抢了你的道并扬长而去一要尽量当场就控制 ??一个粗鲁的司机抢了你的道并扬长而去 如果你对有些事无能为力??一个粗鲁的司机抢了你的道并扬长而去一要尽量当场就控制 住你的怒火。 住你的怒火。 Accept that you can’t do anything about it, take some deep breaths, and move on (继 ’ , , 续前进 vi.)to something else. ) .
接受你对此毫无办法的事实。做几次深呼吸,将注意力转移到别的地方去。 接受你对此毫无办法的事实。做几次深呼吸,将注意力转移到别的地方去。 Don’t Take It Personally 不要片面主观 ’ How many times have you said to yourself. That shouldn’t have happened to me” or “I . “ ’ ” don’t deserve(vt.应受,值得) that”? 应受, ’ ( 应受 值得) ” 有多少次你对自己说类似“这不应该发生在我身上”或者“我太委屈了”之类的话? 有多少次你对自己说类似“这不应该发生在我身上”或者“我太委屈了”之类的话 Such thinking can easily set off angry feelings.这种想法很容易引爆内心的不快情绪。 .这种想法很容易引爆内心的不快情绪。 But smart people realize that,sometimes,the water-on-the-back-of-a-duck approach is the , , best way to deal with many of life’s unfair treatments. ’ . 不过聪明人知道,生活中总有太多不公平,有时候逆来顺受是最好的处理办法。 不过聪明人知道,生活中总有太多不公平,有时候逆来顺受是最好的处理办法。 “Many of us have a God-like or little-kid-1ike thought that we shouldn’t be imposed on, ’ , defeated, or have things happen to us, Deffenbacher says. , ” . 我们中有不少人有着神一般的,或者说是像小孩子一样不现实的想法, “我们中有不少人有着神一般的,或者说是像小孩子一样不现实的想法,认为别人不能强 加于我们什么,我们不该有挫败感,不能让某些事在我们身上发生, 丹芬班齐博士说。 加于我们什么,我们不该有挫败感,不能让某些事在我们身上发生, 丹芬班齐博士说。 ” s “That’ a high-1evel demand. The fact is that you cannot avoid the unpleasant things that ’ . happen to you. . ” 那样要求太高了。事实上,总是会有不愉快的事情发生的,躲也躲不掉。 “那样要求太高了。事实上,总是会有不愉快的事情发生的,躲也躲不掉。 ” The better able you are to accept that,the less angry you’ll be. , ’ . 你越能接受它们 也就越不会动不动发脾气。 受它们, 你越能接受它们,也就越不会动不动发脾气。 Stop Dwelling on the Past 别再沉湎于过去 If you still remember a minor infraction n.违犯) 违犯) s ( 违犯 long after it happened, it’ time to forget , ’ it. . 如果你对一次已经过去很久的小挫折依然耿耿于怀,是时候释怀了。 如果你对一次已经过去很久的小挫折依然耿耿于怀,是时候释怀了。 Life has moved on,and so should you.生活还在继续,你也该向前看。 , .生活还在继续,你也该向前看。 Practice understanding people who have done you minor wrongs. . 尝试着去理解那些曾对你不公正的人, 尝试着去理解那些曾对你不公正的人, Think of the problems as having been caused by the situations,not the people. , . 试想这些问题是由环境造成的,而非人为因素。 试想这些问题是由环境造成的,而非人为因素。 If it’s a more serious matter, such as childhood abuse or an unfaithful spouse, consider ’ , seeing a doctor to help you work through and release the pain,says a psychologist. , . 如果情节比较严重,例如儿童时期受到虐待或配偶对你不忠诚, 如果情节比较严重,例如儿童时期受到虐待或配偶对你不忠诚,可以考虑去看几次心理医 让他帮助你解脱痛苦,走出阴影。 生,让他帮助你解脱痛苦,走出阴影。 Adjust Your Routine 调整你的习惯 If you’ve been keeping track(痕迹,轨迹 ) of your anger, you know what sets you ’ (痕迹, , off. Use that information(信息) to avoid upsetting(压平 )situations(情况,情形) . (信息) ( (情况,情形) . 如果你留意自己发火的过程,你便会知道怒气的源头在哪里, 如果你
 

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