如何克服自身的消极情绪
生活中我们总会有感到筋疲力尽、压抑不堪的时候。
But venting your frustrations is the worst thing you can do, according to scientists.
但科学家指出，发泄你的怨气是最糟糕的方法。
Instead, it is better to positively appraise the cause of your stress with acceptance and humor as these are the most effective coping strategies for people dealing with failures.
相反的是，最好是以一种认同和幽默的方式积极的评价自身压力产生的原因，因为这是人们应对失败情绪的最有效的策略。
Researchers from the University of Kent had 149 students keep a diary for between three to 14 days.
肯特大学的研究人员让149名参与调查的学生记日记，为期3天到14天不等。
Each day, the students detailed their most bothersome failure, the strategies they used to cope with the failure and how they felt at the end of the day.
每天，学生们都会详细的记录下令人烦恼的挫败，这也是他们处理失败的策略，同时还会详细记录一天结束后的感觉。Their coping strategies included using emotional or instrumental support; self-distraction; denial; religion; venting; substance use; self-blame; and behavioral disengagement.
他们的应对策略包括：运用情感支持或工具支持；分散自我注意力；拒不承认；宗教；宣泄；物质的使用；自责；行为脱离。
Of these, using social support; denial; venting; behavioral disengagement; and self-blame coping had negative effects on satisfaction at the end of the day.
其中，运用社会支持、拒不承认、宣泄、行为脱离、自责的方式会对每天结束时的满足感有负面的影响。
The more students used these coping strategies in dealing with the day's most bothersome failure, the less satisfied they felt.
越多的学生用这些方式来解决每天的小挫败，他们就越会觉得不满意。
In contrast, positive reframing or trying to see things in a more positive light; acceptance and humor coping had positive effects on satisfaction.
相比之下，积极的重塑或尝试以积极的视角去看待事物、认可和风趣的解决方法对自我满意度会有积极的影响。
The more students used these coping strategies in dealing with failures, the more satisfied they felt at the end of the day.
越多的学生使用这些方法来面对挫折，每天结束时就会越觉得满意。
Lead researcher Dr Joachim Stoeber believes that the findings will be of significant interest to clinicians, counselors and anyone working on stress research.
首席研究员乔安希姆斯德伯博士认为，该研究结果对临床医生、顾问以及压力研究工作者意义重大。
He said: 'The finding that positive reframing was helpful for students high in perfectionist concerns is particularly important because it suggests that even people high in perfectionist concerns, who have a tendency to be dissatisfied no matter what they achieve, are able to experience high levels of satisfaction if they use positive reframing coping when dealing with perceived failures.'
他说：“积极重新规划法对于极力追求完美的学生有帮助，这一研究结果很重要，因为研究表明，采用积极重新规划法应对可察觉的失败时，即使是完美主义者也能够获得较高的满足感，而通常这类人不管实现了什么，都觉得不满足。”
He added that a helpful recommendation for anyone trying to cope would be to try to find positive aspects in the outcomes they regard as 'failures', and reframe these outcomes in a more positive way - for example, by focusing on what has been achieved, rather than on what has not been achieved.
他补充说，任何人面对这些挫折的一个有益的建议是在挫败的影响中找到他们认为积极有益的方面，以一种积极地方式去重塑这些结果，例如：将重心放在你获得了什么成就，而不是你没有实现什么成就。
'It's no use ruminating about small failures and setbacks and drag yourself further down,' he said.
他说，纠结于小的挫折和失败是没用的，这回是你自己萎靡不振。
'Instead it is more helpful to try to accept what happened, look for positive aspects and - if it is a small thing - have a laugh about it.'
相反，试图去接受发生的事情会更有益，寻找积极的一面，如果是小事情就微笑而过。
The study is published in the journal Anxiety, Stress & Coping.
该研究发表在《焦虑、压力和应对》的期刊上。
