如何克服自身的消極情緒
生活中我們總會有感到筋疲力盡、壓抑不堪的時候。
But venting your frustrations is the worst thing you can do, according to scientists.
但科學家指出，發泄你的怨氣是最糟糕的方法。
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，最好是以一種認同和幽默的方式積極的評價自身壓力產生的原因，因爲這是人們應對失敗情緒的最有效的策略。
Researchers from the University of Kent had 149 students keep a diary for between three to 14 days.
肯特大學的研究人員讓149名參與調查的學生記日記，爲期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，學生們都會詳細的記錄下令人煩惱的挫敗，這也是他們處理失敗的策略，同時還會詳細記錄一天結束後的感覺。Their coping strategies included using emotional or instrumental support; self-distraction; denial; religion; venting; substance use; self-blame; and behavioral disengagement.
他們的應對策略包括：運用情感支持或工具支持；分散自我注意力；拒不承認；宗教；宣泄；物質的使用；自責；行爲脫離。
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，運用社會支持、拒不承認、宣泄、行爲脫離、自責的方式會對每天結束時的滿足感有負面的影響。
The more students used these coping strategies in dealing with the day's most bothersome failure, the less satisfied they felt.
越多的學生用這些方式來解決每天的小挫敗，他們就越會覺得不滿意。
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，積極的重塑或嘗試以積極的視角去看待事物、認可和風趣的解決方法對自我滿意度會有積極的影響。
The more students used these coping strategies in dealing with failures, the more satisfied they felt at the end of the day.
越多的學生使用這些方法來面對挫折，每天結束時就會越覺得滿意。
Lead researcher Dr Joachim Stoeber believes that the findings will be of significant interest to clinicians, counselors and anyone working on stress research.
首席研究員喬安希姆斯德伯博士認爲，該研究結果對臨牀醫生、顧問以及壓力研究工作者意義重大。
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.'
他說：“積極重新規劃法對於極力追求完美的學生有幫助，這一研究結果很重要，因爲研究表明，採用積極重新規劃法應對可察覺的失敗時，即使是完美主義者也能夠獲得較高的滿足感，而通常這類人不管實現了什麼，都覺得不滿足。”
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.
他補充說，任何人面對這些挫折的一個有益的建議是在挫敗的影響中找到他們認爲積極有益的方面，以一種積極地方式去重塑這些結果，例如：將重心放在你獲得了什麼成就，而不是你沒有實現什麼成就。
'It's no use ruminating about small failures and setbacks and drag yourself further down,' he said.
他說，糾結於小的挫折和失敗是沒用的，這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，試圖去接受發生的事情會更有益，尋找積極的一面，如果是小事情就微笑而過。
The study is published in the journal Anxiety, Stress & Coping.
該研究發表在《焦慮、壓力和應對》的期刊上。
