我們中的不少人對待自己情緒的態度都十分有趣。我們想要更多的 “正面” 情緒，更少的 “負面” 情緒。但其實，各種各樣的情緒可能都對我們有所裨益。“Anger（憤怒）” 可以促使我們追求公平正義；“sadness（悲傷）” 幫助我們反思自己，變得更加強大。本文淺談在逃避和壓抑負面情緒之外我們還能如何應對自己的情緒。
詞匯：emotion regulation 情緒管控
1 When your emotions cause you to fly off the handle, sob uncontrollably or seethe with envy, it can be hard to see the good in them. It’s a common belief that there are ‘good’ and ‘bad’ emotions, and that for successful emotion regulation, we must live a life free of the bad ones. This is a misconception, according to Ethan Kross, world expert in the psychology of emotions. “In the right proportions” he says, “all emotions are useful.” We can’t control the thoughts and feelings that automatically pop up, but we can choose how to engage with them.
2 Vicki Botnick, a therapist in Tanzana, California, agrees. She said we should aim for regulation, not repression. Instead of sweeping feelings under the rug, we should practise accepting them. Reframe them, not as ‘good’ or ‘bad’, but as messengers, giving you important information that you can use. This may sound easier said than done, so when intense feelings make you feel overwhelmed, try the old classic: deep breathing. Breathe in slowly, hold the breath for three seconds, then breathe out slowly. For some, it may help to repeat a mantra, such as “I am calm.”
3 So, chronically avoiding your problems and negative feelings is not recommended, but that doesn’t mean distraction is all bad. “We can be flexible and do both”, says Ethan Kross. He uses the example of heightened emotions after a heated argument. It can be beneficial to sort it out in the moment, but it can also help to immerse oneself in something totally unrelated and return to the problem later, perhaps with a new perspective and a diminished temper.
4 Another way to distract yourself is to change your environment. Anyone that’s been on holiday will know that being in new surroundings, free of associations of work and usual routines, can help us de-stress and recharge. If you’re unable to get away, try exploring locally. A 2024 review of research called ‘The role of nature in emotion regulation processes’ found all 27 of the reviewed studies reported positive impacts of nature on emotion regulation. If green spaces are hard to reach in your neighbourhood, try curating your home environment. Add house plants, pictures of landscapes, photos of loved ones, or any objects that bring you joy.
5 Learning to accept, reframe and regulate your emotions puts you back in the driver‘s seat of your life. But if this feels hard, remember: no feeling lasts forever.
測驗與練習
一、為本文選擇總結句。
a. Ethan Kross’s advice for emotion regulation.
b. How to distract yourself from your emotions.
c. How to handle your emotions.
二、根據文章內容選出正確的選項。
1. Both experts in the article agree that we should always distract ourselves from negative emotions.
a. True
b. False
c. Not given
2. Which phrase could we use to mean the opposite of ‘sweep (something) under the rug’?
a. bring (something) to light
b. keep under wraps
c. spill the beans
3. In the sentence ‘This may sound easier said than done…’ in paragraph 2, what is the writer referring to?
a. sweeping feelings under the rug
b. thinking about negative feelings in a different way
c. avoiding feelings
4. Which sentence best describes Ethan Kross’s view on avoiding feelings in paragraph 3?
a. It’s best to confront problems and feelings the moment they arise.
b. Avoiding negative emotions is the healthiest way to regulate them.
c. It’s beneficial to acknowledge emotions but also use distraction when needed.
5. If you can’t go on holiday, the writer recommends spending time in nature and improving your home environment.
a. True
b. False
c. Not given
三、用下列單詞完成對本文的總結。
A common 1) ________ about emotion regulation is that there are ‘good’ emotions and ‘bad’ ones. To get you 2) ________ of your emotions, you should try 3) ________ them; to imagine they are giving you important information, rather than having an entirely negative impact on your life. But when things get 4) ________, try 5) ________ in an unrelated activity and come back to the problem later.
reframing
in the driver’s seat
temper
overwhelming
recharging
immersing yourself
misconception
（答案見詞匯表後）
詞匯表
fly off the handle 情緒失控，大發雷霆
sob 啜泣，抽噎
seethe 怒火中燒
misconception 誤解，錯誤的印象
pop up 突然出現
repression 壓抑，抑制
sweep (something) under the rug 隱瞞，掩蓋某事
reframe 重新定義
easier said than done 說起來容易做起來難
overwhelmed 不堪重負，不知所措
mantra 咒語，口號
chronically 長期地
immerse oneself 將自己沉浸在某個環境中
perspective 觀點，視角
temper 脾氣
de-stress 減壓，放松
recharge 恢復體力，充電
curate 仔細佈置
in the driver’s seat 坐駕駛座，比喻掌控局面
答案
一、為本文選擇總結句。
1. c. How to handle your emotions.
二、根據文章內容選出正確的選項。
1. b. False. Vicki Botnick thinks that instead of sweeping feelings under the rug, we should practise accepting them. Ethan Kross thinks we can be flexible in our approach.
2. a. bring (something) to light. ‘Spill the beans’ is similar but is more about revealing a secret. ‘Keep (something) under wraps’ is a synonym (not opposite).
3. b. thinking about negative feelings in a different way. ‘This‘ refers to this sentence: Reframe them, not as ‘good’ or ‘bad’, but as messengers.
4. c. It’s beneficial to acknowledge emotions but also use distraction when needed. “We can be flexible and do both” says Ethan Kross.
5. a. True. If you’re unable to get away, try exploring locally… If green spaces are hard to reach in your neighbourhood, try curating your home environment.
三、用下列單詞完成對本文的總結。
A common misconception about emotion regulation is that there are ‘good’ emotions and ‘bad’ ones. To get you in the driver’s seat of your emotions, you should try reframing them; to imagine they are giving you important information, rather than having an entirely negative impact on your life. But when things get overwhelming, try immersing yourself in an unrelated activity and come back to the problem later.
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