英文原文
Everyone has unpleasant emotions from time to time such as anger, jealousy, fear, or anxiety. It's human nature. But a key to living a satisfying life and getting along with others is to be able to manage your emotions and behavior even in times of stress. One way to do this is with self-regulation. Self-regulation is the act of controlling your behaviors, thoughts, emotions, choices, and impulses. Self-regulation skills help you keep negative emotions in check and think before you react. In essence, it's a type of self-control or emotion regulation. Negative emotions are disruptive. They can interfere with your happiness, productivity, and relationships. While you can't always avoid negative feelings, you can change the way you react to them. Self-regulation draws upon emotional stability, self-discipline, flexibility in adapting to different situations, persistence in getting through tough times, strong personal values that guide your reactions and decisions. People with good self-regulation skills can still feel sad, angry, or stressed during difficult times. But they have learned to manage these challenges better. When confronted with distressing or challenging situations, people with a strong ability to self-regulate can maintain a measured outlook and respond with thoughtfulness and maturity. People with good emotion regulation skills tend to have healthier behaviors and better overall health. Some of the healthy behaviors connected with self-regulation include being physically active, having a good diet, and not smoking. On the other hand, people who are emotionally dysregulated experience high levels of stress and anxiety that can lead to poor physical and mental health. Some of the conditions associated with emotional dysregulation include being more sedentary, being overweight, and having high blood pressure and other stress-related problems. Having good self-regulation yourself can be especially valuable for parents teaching these skills to their children, from toddlers to teenagers. Improving your emotion regulation skills can help you be better prepared when you encounter obstacles — big or small — throughout your life. Self-regulation starts with exploring and understanding your behaviors, emotional reactions, and impulses. For example, do you notice that you are triggered by certain environments or people? Are you responding to an experience in your past rather than the current situation? You then consider the consequences of possible responses, and consciously choose those that can lead to a more positive outcome. Mindfulness and cognitive behavior strategies are two ways to do this. Mindfulness plays a strong role in self-regulation. It involves focusing one's awareness on the breath and then expanding awareness in an open way to passing thoughts, and taking the time to calm them by focusing on the present moment without judgment. Practicing mindfulness helps you appreciate the simple pleasures of life. Then, when you face stressful situations, you can tap into those feelings of peace and satisfaction to help you self-regulate and keep your emotions under your control. Practicing mindfulness can help you build the capacity to deal with problems. Cognitive behavioral strategies help one reduce internal drivers of emotional dysregulation by replacing unhelpful thoughts and behaviors with positive ones. These techniques are often done with the help of a therapist, but they can be practiced at home as well. Cognitive behavioral techniques include identifying and labeling your emotions, understanding the reasons for your emotions that may include distorted thoughts or catastrophizing, and learning to let painful feelings go. You might also consider any regrettable responses you have had to difficult and stressful situations in the past, and replace those behaviors with positive alternatives. The ability to self-regulate can be learned and improved. One tip to help you practice improving your self-regulation skills involves using the four-step Stop-Breathe-Reflect-Choose approach When you feel upsetting emotions, tell yourself to calm down and think more clearly. Try to relax by taking deep slow breaths, counting to 10, or taking a walk. Don't react until you feel like you have your emotions under control. Think about responding instead of simply reacting.
中文翻译
每个人时不时都会有愤怒、嫉妒、恐惧或焦虑等不愉快的情绪。这是人的天性。但过上满意的生活并与他人和睦相处的关键在于，即使在压力时期也能管理自己的情绪和行为。实现这一点的一种方法是自我调节。自我调节是控制你的行为、思想、情绪、选择和冲动的行为。自我调节技能帮助你控制负面情绪，并在反应前思考。本质上，它是一种自我控制或情绪调节。负面情绪具有破坏性。它们会干扰你的幸福、生产力和人际关系。虽然你无法总是避免负面感受，但你可以改变对它们的反应方式。自我调节依赖于情绪稳定性、自律性、适应不同情况的灵活性、度过艰难时期的毅力、指导你反应和决策的强烈个人价值观。拥有良好自我调节技能的人在困难时期仍然会感到悲伤、愤怒或压力。但他们学会了更好地应对这些挑战。当面对痛苦或具有挑战性的情况时，具有强大自我调节能力的人可以保持审慎的视角，并以深思熟虑和成熟的方式回应。拥有良好情绪调节技能的人往往有更健康的行为和更好的整体健康。与自我调节相关的一些健康行为包括积极锻炼身体、良好饮食和不吸烟。另一方面，情绪失调的人会经历高水平的压力和焦虑，这可能导致身心健康状况不佳。与情绪失调相关的一些状况包括更久坐不动、超重、高血压和其他与压力相关的问题。自己拥有良好的自我调节能力对于父母将这些技能教给孩子（从幼儿到青少年）尤其有价值。提高你的情绪调节技能可以帮助你在生活中遇到障碍（无论大小）时更好地做好准备。自我调节始于探索和理解你的行为、情绪反应和冲动。例如，你是否注意到自己被某些环境或人触发？你是在回应过去的经历而不是当前的情况吗？然后你考虑可能反应的后果，并有意识地选择那些能带来更积极结果的反应。正念和认知行为策略是两种实现这一点的方法。正念在自我调节中起着重要作用。它包括将意识集中在呼吸上，然后以开放的方式扩展意识到转瞬即逝的想法，并通过专注于当下而不加评判来花时间平静它们。练习正念帮助你欣赏生活中的简单乐趣。然后，当你面对压力情况时，你可以利用那些平静和满足的感觉来帮助你自我调节并控制自己的情绪。练习正念可以帮助你建立处理问题的能力。认知行为策略通过用积极的想法和行为替代无益的想法和行为，帮助减少情绪失调的内在驱动因素。这些技术通常在治疗师的帮助下进行，但也可以在家练习。认知行为技术包括识别和标记你的情绪，理解你情绪的原因（可能包括扭曲的想法或灾难化思维），并学会放下痛苦的感觉。你可能还会考虑过去对困难和压力情况做出的任何令人遗憾的反应，并用积极的替代行为替换那些行为。自我调节能力是可以学习和提高的。一个帮助你练习提高自我调节技能的技巧是使用四步停止-呼吸-反思-选择方法当你感到令人不安的情绪时，告诉自己冷静下来，更清晰地思考。尝试通过深呼吸、数到10或散步来放松。在你感觉情绪得到控制之前不要反应。思考如何回应，而不是简单地反应。
文章概要
本文探讨了成人自我调节的重要性及其策略。自我调节涉及控制行为、思想、情绪、选择和冲动，以管理负面情绪并改善生活质量和人际关系。文章强调了情绪稳定性、自律、适应性和个人价值观在自我调节中的作用，并指出良好自我调节技能与更健康行为和整体健康相关。文章介绍了正念和认知行为策略作为提高自我调节能力的两种方法，并提供了实用的四步停止-呼吸-反思-选择技巧，帮助读者在日常生活中练习情绪管理。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容这篇文章就像一本教你如何控制自己情绪和行为的小手册。它说，每个人都会有生气、害怕或紧张的时候，这很正常。但如果你想生活得开心，和别人好好相处，就需要学会在压力下管理自己的情绪。这叫做自我调节，就是控制你的行为、想法和冲动。文章教你一些方法，比如深呼吸、数数或散步来冷静下来，这样你就能在反应前先想一想，做出更好的选择。它还提到，练习正念（就是专注于当下）和改变不好的想法可以帮助你更好地处理问题。
TA沟通分析心理学理论评价从TA沟通分析心理学理论来看，这篇文章的核心内容与成人自我状态（Adult ego state）的调节功能高度契合。成人自我状态是理性、客观和适应性的部分，负责处理信息、解决问题和调节情绪。文章强调的自我调节技能，如控制冲动、思考后果和选择积极反应，正是成人自我状态在情绪管理中的体现。通过正念和认知行为策略，个体可以强化成人自我状态，减少儿童自我状态（如冲动反应）或父母自我状态（如僵化规则）的干扰，从而实现更健康的情绪调节。这展示了TA理论中自我状态平衡的重要性，以及如何通过成人自我状态的激活来提升情绪调节能力。
在实践上可以应用的领域和可以解决人们的十个问题。在实践上，这篇文章的内容可以应用于多个领域，帮助人们解决以下十个问题1. 职场压力管理，减少工作场所的情绪爆发和冲突。2. 人际关系改善，通过更好的情绪控制增强沟通效果。3. 亲子教育，帮助父母以更冷静的方式教导孩子情绪调节。4. 心理健康维护，降低焦虑和抑郁风险。5. 个人成长，提升自律和目标达成能力。6. 冲突解决，在家庭或社交场合中避免升级争吵。7. 健康生活方式促进，通过情绪稳定支持锻炼和饮食选择。8. 学习效率提高，减少情绪干扰以专注学习任务。9. 应对生活挑战，如失业或健康问题时的情绪韧性。10. 自我意识提升，通过正念练习增强对情绪触发点的理解。