心情不好時可以做做這5件事

Don’t add more pressure. Forget about turning lemons into lemonade. The first rule to follow when trying to turn around a bad day is to not try to turn around a bad day — that’s nearly impossible and puts way too much pressure on you. Your goal should be to survive the day and minimize the long-term damage by agreeing not to make any decisions. After a barrage of bad news, your decision making ability will be all messed up. Take a break and, if possible, escape…
不要再給自己加壓。忘記把檸檬榨成檸檬汁了，不要強迫自己一定做好，你要做的就是認真過好這一天，不讓時間浪費。

Escape. It’s easy to get too analytical and try to think your way out of a bad day, but often this can just cause you to dwell on the problem. Sometimes it makes sense to escape. Go see a movie. Go dancing. Play with your kids. Do whatever it takes to distract yourself and stop obsessing about your bad day. Your “problems” will still be there when you return, but you’ll come at them with a fresh mind.
躲開。心情不好的時候，很容易讓自己陷入一種思想的僵局，你越是想着怎樣去過好這一天，就越不知道怎麼過，這樣下去只會讓你一直糾纏在這個問題上。有時候逃避也是一種解決方案。

Insulate yourself. One of the best ways to shield yourself from negativity is by wrapping yourself in a “positivity condom.” Wake up 10 minutes early and write about those things for which you are grateful on a daily basis. About a week after I started doing this, I got some really bad news. The very first thing I thought was “this sucks!” I was shocked and angry. After about 20 seconds of this, I immediately thought back to what I had written earlier in the day. It instantly changed my perspective.
把自己隔絕開來。一個很好的讓自己恢復的方法就是把自己裹在正確的思想當中，早起10分鐘，把你自己感恩的東西寫下來。

Eliminate overgeneralization. What happens when you’ve been doing great on your diet but suddenly find yourself with an empty bag of Doritos in your lap and an unnaturally orange substance covering your hands? Usually generalization. This is where you turn a single negative event into a never-ending pattern of defeat, and it’s this kind of thinking that can cause you to give up after a bad day. The solution? Attack the belief. Write down all the reasons why this bad day is really just that — a bad day — and not a sentence to a life of failure.
拒絕一概而論。很多時候，心情不好是由於只看到一個不好的面而形成的，久而久之就會惡性循環成一種挫敗感，事實上，就是這種挫敗感才使得你覺得這一天很難過。

Avoid Personalization. Personalization is another cognitive distortion. It is when you take credit for an event for which you didn’t have any control. Many of the negative events you will face will be beyond your control, but you might blame yourself. Got laid off? It might not have anything to do with you and everything to do with the company, but if you personalize this you’ll beat yourself up over it. Again, the solution here is to attack the belief. For each negative event, ask yourself, “Am I responsible for this or was this outside of my control?”
拒絕個性化。個性化是另一個認知扭曲，當你對自己沒有把握的事情加以強求的時候，很多負面情況是因爲你無法控制而導致的，這種時候如果你再責備自己肯定會火上澆油，讓心情更加糟的。