每一次生气，对身体都是一次地震
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气大伤身：
如果一个人生气
会把自己身体气坏了吗？
Hurting yourself when being angry:
If a person is angry
will he become unhealthy?
人有悲欢离合，月有阴晴圆缺
人生不如意十之八九
生活中常有这样那样的事情
令我们忍不住发脾气
而在我们火冒三丈的时候
伤害的不仅是别人
更是我们自己
Men have sorrow and joy; they part or meet again; The moon is bright or dim and she may wax or wane. There are often things like this in our lives that make us lose our temper, and when we are in a rage, others and ourselves will all be hurt.
人为什么会
愤怒或生气？
The reason why sometimes people
are angry or outraged
每个人都有过生气的体验
在日常生活中所讲到的
「不高兴」「发脾气」「生气」
在学术中其实都对应一种情绪：
「愤怒」
愤怒是人类的基本情绪之一
也是一种真实的自然反应
根据著名心理学家马斯洛
提出的需要层次理论
当我们的需要得不到
满足或者被剥夺时
自己的利益或边界受到侵犯
就容易产生愤怒
Everyone has experienced anger. The 'unhappiness,' 'tantrum,' and 'anger' mentioned in daily life actually belong to a kind of emotion in academics: 'anger.' Anger is one of the basic human emotions and a true natural reaction. According to the theory of hierarchic needs put forward by the famous psychologist Maslow, when our needs are not met or deprived, our interests or boundaries are violated, it is easy to get angry.
比如：
在排队的时候，突然遇到有人插队
熊孩子哭哭闹闹不听你的话
被室友半夜三更吵得睡不着
叫老公做家务，总是拖着不做
情绪的存在必有其合理性
在古代人的领地被侵犯的时候
肾上腺素分泌
身体处在一种「战斗」状态
就可以更容易战胜对方
获得生存的权利
而这套愤怒的程序机制
也随着基因流传了下来
such as:
When queuing, someone suddenly jumped in the queue
The child cries and does not obey rules
Cannot sleep when being disturbed by roommates at midnight
You asking husband to do housework and he always procrastinates
The existence of emotion must have its rationality. When the ancient people's territory was violated, adrenaline was secreted and the body was in a state of 'battle', which made it easier to defeat the opponent and obtain survival. And this set of angry programming mechanisms has been passed down along with genes.
每一次生气
对身体都是一次地震
Being angry once
it is an earthquake to our body
生气产生的不良情绪也会严重损害身心健康
大脑告诉全身器官：
兄弟们，打架了啊，动起来
The bad emotions generated by anger can also seriously damage the physical and mental health. The brain tells organs: brothers, have a fight and get moving.
1、肺被「气炸」
当人体处于愤怒状态下时，呼吸变快
正常人每分钟的10多次呼吸
突然就拉到20~30次以上
常常有人调侃：肺都快气炸了！这是真的！
2、心脏加速
人在情绪激动的时候
心跳频率一下子飙到120~150次/分钟
心脏血流比平时增加了一倍
大量的血液涌向心脏
心脏则需要加倍工作，血管收缩
血压上升，出现心慌以及胸闷的情况
非常容易诱发心绞痛或者心肌梗塞
3、气血上冲
头部常表现为面红耳赤
头晕、严重情况下会导致脑溢血
1. The lung is 'exploded '. When the human body is in a state of anger, breathing becomes faster. A normal person takes more than 10 breaths per minute, and suddenly it is more than 20 to 30 breaths. People often ridicule: the lung is about to explode! This is true!
2. The heart rate suddenly soars to 120 to 150 beats per minute when a person is emotional and the blood circulation doubles than usual. A large amount of blood rushes to the heart, and the heart needs to work hard, blood vessels constrict, blood pressure rises, palpitation and chest tightness occur, which can easily cause angina or myocardial infarction.
3. Qi and blood go up
The head symptoms include a flushed face, red ears, dizziness, and in severe cases, cerebral hemorrhage.
4、肠胃不适
该消化食物的胃，不消化了
所以好多人生气时吃不下饭
消化不良，还可能加重胃溃疡
有的人一生气、紧张就便秘
5、怒伤肝
《黄帝内经》明言告诫：
「怒伤肝」
经常生气
会出现两肋疼痛和肝区疼痛
6、变丑
人们在生气时，面部表情肌肉紧缩
会导致出现皱纹
久而久之形成「生气脸」
与此同时，皮肤变黑，色素沉着
引起色斑和皮肤问题
国外甚至有研究认为
脾气暴躁的人
皮肤自我修复能力更差
伤口愈合也更慢
4. Gastrointestinal discomfort
The stomach that digests food no longer works, so many people cannot eat, have digestive problems and severe gastric ulcers when they are angry. Some people get constipated when they are angry or nervous.
5. Anger hurts the liver
The 'Huangdi Neijing' clearly warns: 'Anger hurts the liver.' There will be pain in both ribs and liver area when being angry.
6.Become ugly
When people are angry, their facial expression muscles tighten, which can lead to wrinkles and form 'angry faces' over time. At the same time, the skin becomes darker and hyperpigmented, causing spots and skin problems. Foreign studies even believe that people with bad tempers have poorer skin self-repair ability and slower wound healing.
7、内分泌失调
生气是一种应激状态
人的生理反应十分剧烈
引发的最核心变化就是
神经功能紊乱和内分泌紊乱
很多人体器官面临功能失调风险
长期以往容易患上甲亢
或高血糖、高血压
8、月经不调
生气会导致女性朋友肝气郁结
进而可能导致月经不调
出现经量异常、周期紊乱等症状
严重者可导致更年期提前
9、乳腺疾病
女人生气，乳腺很受伤
如果姑娘你最近压力大、发脾气
尤其爱将这份「愤怒」憋闷在心里
非常容易导致乳腺增生等疾病
10、失眠
晚上睡不好
隔天起来自然精神恍惚
无精打采，注意力无法集中
从而让工作和学习效率打大折扣
7. Endocrine disorders
Anger is a state of stress with intense physiological reactions. The core changes caused by stress are neurological disorders and endocrine disorders. Many human organs face the risk of dysfunction. In the long term, they are prone to hyperthyroidism, hyperglycemia, or hypertension.
8. Irregular menstruation
Being angry can lead to stagnation of liver circulation for females, which may lead to irregular menstruation, abnormal menstrual flow, and cycle disorders. In severe cases, it can lead to early menopause.
9. Breast disease
Being angry will cause breast hurt. If you are a girl, you are under pressure and lose your temper recently, especially if you love to hold this 'anger', it is very easy to cause diseases such as breast hyperplasia.
10. Insomnia
If you cannot sleep well at night, you will naturally be listless and unable to concentrate on the next day, which greatly reduces the efficiency of work and study.
坏脾气爆发时
如何快准狠的化解？
How to remove bad temper
quickly and accurately?
长时间的生气
身体一直处于应激状态
再好的身体也禁不起折腾
如果找到一种驾驭情绪的方法
当你感觉到自己很生气的时候
既不再歇斯底里，也不用苦苦憋着
而是能够掌控自我
通常可以分三步：
接纳它，管理它，疏导它！
Being angry for a long time keeps the body in a state of stress, no matter how healthy, you cannot bear it. If you find a way to control the emotion, when you are very angry, you will no longer be hysterical or hold back, but can control it by yourself. There are usually three steps: accept it, manage it, remove it!
第一条：接纳和表达
Rule 1: Acceptance and expression
你有理由生气，不需要憋着
也不需要强迫自己冷静下来
你要做的就是承认自己的愤怒
并且接纳他
找一个安静的角落用
纸笔或用电脑写下来
展开和自己内心的对话
再教给大家一个情绪表达公式：
陈述事实 表达感受 说明诉求
假设我们把这个情绪公式
应用到老公乱扔袜子的场景
你就可以这样对他说：
亲爱的，你袜子总是乱扔
我收拾起来会很累的（事实）
而且我已经说了很多遍
你还一直不听
我心里感到很委屈（感受）
希望你每天一回家
把袜子直接扔在脏衣篮（诉求）
推荐大家去阅读两本书
《非暴力沟通》和《关键对话》
Don't restrict your anger and force yourself to calm down when you are angry. All you have to do is to admit your anger and accept it. Find a quiet corner and write it down and start a conversation with yourself.
I will teach you a formula for expressing emotions: state the facts express feelings explain the demands. Suppose we apply this emotional formula to the scene where your husband throws socks around, you can tell him like this: My dear, your socks are always thrown around and I will be very tired to clean up (fact). And I have said it many times, and you still do it in the old way, I feel terrible(feeling). I hope you throw your socks in the clothes hamper every day when you go home (appeal).
I recommend everyone to read the two books 'Non-violent Communication' and 'Key Dialogue'.
第二条：转移注意力
Rule 2: Divert attention
提醒自己立即离开激怒你的人
找个清静的地方深呼吸
借以让心绪慢慢平稳下来
环顾四周，打扫一下家里卫生
给自己做顿好吃的
看场电影、约闺蜜逛街
出去吃顿麻辣火锅
甚至睡懒觉都是简单易行的办法
Remind yourself to leave the person who is irritating you immediately, and find a quiet place to take a deep breath to calm down.
Looking around, cleaning up the house, cooking, watching a movie, hanging out for shopping, going out for a spicy hot pot, and even sleeping are all simple and easy ways.
第三条：笑一笑十年少
Rule 3: Smile makes you younger
做个假动作来欺骗你的大脑：
Simle！
利用心理暗示的技巧
因为你的脸在微笑，肌肉做出动作
大脑接到习惯性的微笑信息
就会误以为你此刻是开心的
所以身体自然会产生一些
积极快乐的情绪去冲淡你的怒气
Cheat your brain: smile!
Using the technique of psychological suggestion, because you are smiling, your muscles are moving, and your brain receives habitual smile messages, you will mistakenly think that you are happy at the moment, so the body will naturally produce some positive and happy emotions to dilute your anger.
第四条：把怒气宣泄出来
Rule 4: Let your anger release
枕头大法：
枕头最好是柔软蓬松的
把它当做出气筒，暴打一顿
我是歌神：
找一处练歌房
然后就可以开始大声的喊
大声的吼
买买买：
没有什么是一个包包解决不了的
如果有，那就两个。（慎用）
更为健康的方法
包括运动、冥想、倾诉，甚至按摩等
总之，每个人的发泄方式不一样
肯定有一款会适合你
Pillow method: The pillow is the best to be soft and fluffy. Use it as an inflator and give it a hard hit.
Singer: Find a karaoke room, and then you can start shouting loudly.
Buy: There is no problem that one bag cannot solve. If there is, then using two. (Use with caution) Healthier methods include exercise, meditation, talk, and even massage. In short, everyone has different methods and there is definitely one that suits you.
第五条：
改正思维方式
转化负面情绪
Rule 5: Correct the way of thinking and
change negative emotions
控制情绪这门课题
也可以看成是在锻炼自己
化解矛盾的能力以及思考能力
我被骗了 ——>
我收获了一次被骗的经历
下次就不会被骗更多了
我被骂了 ——>
感谢老板骂我，让我有机会正视自己
如果他说对了，我就接受
如果他说得不对，我还是很好
我被甩了 ——>
获得了一次情感成长的机会
Ta的离开，给了我遇见更好的机会
The subject of controlling emotions can also be seen as training one's ability to resolve conflicts and thinking skills.
I was deceived ——> I had one experience of being deceived, and I won’t be deceived more next time.
I was scolded ——> Thank the boss for scolding me for giving me the opportunity to face myself. If he is right, I will accept it. If he is wrong, I am still fine.
I was dumped ——> I was given a chance to grow up emotionally, and his or her leaving gives me a better chance to meet new people.
第六条：积极解决问题
Rule 6: Actively solve problems
愤怒只是表象
而发生的原因需要
认真觉察并理性地找出
然后努力解决这个愤怒的导火索
才能实现更持久的幸福
每个人都有自己的坏脾气雷区
所以发现它们并且
尽量避免踏入这些雷区
是你学会如何安全防火的第一步
Anger is only the appearance, and the cause needs to be carefully detected and rationally found, and then work hard to resolve the problem to achieve lasting happiness. Everyone has their own bad-tempered minefields, so discovering them and avoiding them as much as possible is your first step in learning how to control them safely.