Before you blow up and say or do something you’ll regret, try some of these steps to douse the fire.
在你大发脾气，说出或做出让自己后悔的事情之前，尝试下面的步骤来平息怒火![.iEojtH_5owKwpQ。

You Will Need
你需要

A dark room
黑暗的房间

Music
音乐

A mantra
颂歌

Professional help (optional)
专业帮助（可选）

Steps
步骤

STEP 1 Separate and chill
1.独处，冷静

Take time alone, find a dark room, plug your ears, and sit still until calm returns.
花点时间独处，找一个黑暗的房间，吞下眼泪，静静地坐着，直到恢复平静v5z8DBV;lu~。

STEP 2 Relax your body
2.放松身体

Relax each part of your body in succession, blanking-out negative thoughts.
按照顺序逐一放松身体的每一部分，摒除消极的思想;.JSuIC!_]^%P%=z9F5。

STEP 3 Cry and recover
3.哭泣并恢复

Cry. Studies show crying can energize the immune system and reduce stress quickly.
哭泣O2@v)rHNQDDgv)Qhy&I。研究发现哭泣可以增强免疫系统，迅速缓解压力UO;]C9AAub]5_+39Zt=r。

If eruptions continue to interfere with your happiness, find professional help to anticipate meltdowns and plan alternative behavior.
如果愤怒情绪仍然破坏你的快乐，寻求专业帮助，要预见到可能会遭遇打击，计划其他可能的行为!Pw%_P,9E!&。

STEP 4 Walk
4.步行

Walk to burn off energy and meditate on peaceful things. Doctors believe in "self-talk" and affirmations that reinforce the uselessness of anger.
步行来消耗能量，想一些平和的事情L4e#WL(S2;N5QS|mt。医生们相信“自言自语”和让愤怒无用武之地的自我肯定都非常有效4B#%*pdHd1|0^1wHzG。

STEP 5 Dance to music
5.跟随音乐跳舞

Dance to your favorite music. Distracting your toxic impulses with external stimuli buys you temporary relief.
跟随自己最喜欢的音乐跳舞]gOEE0Dba+YU。用外界刺激来转移有害的冲动可以暂时缓解你的愤怒情绪xU9Ki9m~!x。

STEP 6 Breathe
6.呼吸

Inhale deeply through the nose, counting to five and, pursing your lips, push the air out long and slowly for a count of 10.
通过鼻腔呼吸，数五个数，撅起嘴唇，轻缓绵长地吐气，数十个数BGacriee[p3A8=mvY。

STEP 7 Say a mantra
7.唱颂歌

Chant a mantra to yourself during intense situations. When mumbled or chanted internally, your secret word is a reminder to calm down.
在紧张的状况下，为自己唱颂歌NiN]!pqFJtcK。当你在心里吟唱的时候，你的密语可以提醒自己平静下来bL&KGZ].j+l*。

Incorporate a healthy lifestyle and combine a low-stimulus environment with relaxation, exercise, and time with friends.
将健康的生活方式和低刺激的环境相融合，结合放松，锻炼和与朋友相处!ngvXICwnYj6x。

STEP 8 Consider alternative choices
8.考虑其他选择

Reframe your take on events, considering how others feel and contemplating better responses than agitation.
重新构想对事件的理解，考虑一下其他人的感受，作出比愤怒更好的反应g9-a4)c|.SEM&4oBd-.7。

Did you know? As many as 10 percent of healthy people have anxiety attacks each year.
你知道吗？多达10%的健康人群每年都会出现焦虑的状况ejK0bI=m361VWY!6y。