不要再给自己加压

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…
不要再给自己加压。忘记把柠檬榨成柠檬汁了，不要强迫自己一定做好，你要做的就是认真过好这一天，不让时间浪费。

躲开问题

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.
躲开。心情不好的时候，很容易让自己陷入一种思想的僵局，你越是想着怎样去过好这一天，就越不知道怎么过，这样下去只会让你一直纠缠在这个问题上。有时候逃避也是一种解决方案。

把自己隔绝开来

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.
把自己隔绝开来。一个很好的让自己恢复的方法就是把自己裹在正确的思想当中，早起10分钟，把你自己感恩的东西写下来。

拒绝一概而论

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.
拒绝一概而论。很多时候，心情不好是由于只看到一个不好的面而形成的，久而久之就会恶性循环成一种挫败感，事实上，就是这种挫败感才使得你觉得这一天很难过。

拒绝个性化

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?”
拒绝个性化。个性化是另一个认知扭曲，当你对自己没有把握的事情加以强求的时候，很多负面情况是因为你无法控制而导致的，这种时候如果你再责备自己肯定会火上浇油，让心情更加糟的。

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