如何快速摆脱坏心情

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共同创作者是 Michael Stern

参考

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坏心情可能会影响到你和周边的人。尽管心情跌宕起伏很正常，毕竟人不能一直开心无忧啊，但大家还是想快速摆脱坏心情。人们改善情绪的最好办法不尽相同，不过试试下列推荐的方法，或许可以找到最适合自己的那个呢！

方法 1
方法 1 的 4:

振奋心情

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    听起来或许有些空泛，但人和人之间的兴趣爱好不尽相同。所以理论上看，做些自己乐在其中的事情可以减轻压力，从坏心情中转移注意力，从而改善情绪。 [1] 只有你最了解自己的兴趣爱好，所以想想什么能让自己振奋心情，然后就去做吧。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fc\/Get-out-of-a-Bad-Mood-Fast-Step-2-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-2-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fc\/Get-out-of-a-Bad-Mood-Fast-Step-2-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    精神生活充实往往使人更加开心。冥想或祈祷可以让你暂时脱离当前环境喘口气，感受心灵的洗礼。 [2]
    • 择一处安静之地，舒舒服服地坐着进行冥想。慢慢深呼吸，专注于呼吸，排除杂念。试着想想坏心情随着每次呼气排出体外的画面。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/30\/Get-out-of-a-Bad-Mood-Fast-Step-3-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-3-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/30\/Get-out-of-a-Bad-Mood-Fast-Step-3-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    研究表明，通过别人（书中人物或电视节目上的名人）产生的间接经验能使你更开心。 [3]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/2c\/Get-out-of-a-Bad-Mood-Fast-Step-4-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-4-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2c\/Get-out-of-a-Bad-Mood-Fast-Step-4-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    一些人觉得购物、做家务或进行其他活动能摆脱坏心情，变得开心。 [4] 消遣既能让人从当前的坏心情中脱身，也可以给自己留点时间。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/27\/Get-out-of-a-Bad-Mood-Fast-Step-5-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-5-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/27\/Get-out-of-a-Bad-Mood-Fast-Step-5-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    笑容能改变人的精神状态，消除郁闷和怒气等消极情绪。 [5] 能使自己欢笑的事情包括：
    • 和有趣的朋友聊聊天
    • 观看幽默视频或搞笑电视节目剪辑
    • 回忆生活中曾发生的趣事
    • 阅读讽刺或有趣文章或连环画
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/c9\/Get-out-of-a-Bad-Mood-Fast-Step-6-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-6-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c9\/Get-out-of-a-Bad-Mood-Fast-Step-6-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-6-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    适量锻炼可以提升心情。 [6] 多数人锻炼五分钟，就能改善心情。 [7] 锻炼的类型多种多样，任何能提升心率，释放内啡肽的事情都有可能改善情绪。不过，以下活动或许更有助益：
    • 瑜伽：瑜伽将身体和心理相结合，自然也兼具了锻炼与冥想的益处。如果无法去瑜伽馆，不妨跟着在线瑜伽视频练习。 [8]
    • 有氧运动：跑步、慢跑、游泳、跳舞课或运动课等有氧运动能提升心率，改善情绪。 [9]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/66\/Control-Mood-Swings-Step-1-Version-2.jpg\/v4-460px-Control-Mood-Swings-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/66\/Control-Mood-Swings-Step-1-Version-2.jpg\/v4-728px-Control-Mood-Swings-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    换言之，不要强迫自己一定要摆脱坏心情，不然结果可能不尽如人意。我们的效率（或最高目标）在不同时间是不尽相同的。例如：当你满腔热情和心情低落时，效率肯定是不同的。所以不要这样比较，“那天我处理这样复杂的工作效率还很高，但今天却做不来了。”不过，你可以在当前心情（或心境）的允许下做到最好。比如说，如果当前心情最多能让你保持20%的效率，那么就按这种效率行动，不要苛求太多。之后你就会明白这种心理干扰（坏心情）会自然消散，不需要刻意努力，效率会逐渐提高。
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/89\/Get-out-of-a-Bad-Mood-Fast-Step-7-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-7-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/89\/Get-out-of-a-Bad-Mood-Fast-Step-7-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-7-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    跳舞不仅能促进运动，还能刺激大脑的快乐中枢。 [10] 拉上百叶窗，带上耳机（不带也可），尽情起舞！
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/90\/Get-out-of-a-Bad-Mood-Fast-Step-8-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-8-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/90\/Get-out-of-a-Bad-Mood-Fast-Step-8-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-8-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    饮食和心情息息相关，饥饿时会觉得愤怒甚至更糟（这很正常）。吃点健康、富有营养的食物会让你更加健康，也更加开心。
    • 饮食中包括全谷物、水果、蔬菜和蛋白质。 [11] 吃点健康油脂也能更抗饿。
    • 避开零脂肪或过度加工的食物，这些食物通常缺少足够的营养，也不易让人满足。 [12]
    • 抗炎食物和富有ω-3脂肪酸的食物对振奋心情特别有用。 [13] 此类食物还包括绿叶蔬菜、鳄梨、芦笋、核桃、黑巧克力和绿茶。 [14]
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b8\/Get-out-of-a-Bad-Mood-Fast-Step-9-Version-2.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-9-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b8\/Get-out-of-a-Bad-Mood-Fast-Step-9-Version-2.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    享用巧克力能减轻紧张，而黑巧克力的抗氧化作用也能使你感觉好点！控制食用量（一天吃28克），小口轻咬，慢慢吃。 [15]
  11. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/85\/Get-out-of-a-Bad-Mood-Fast-Step-10-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-10-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/85\/Get-out-of-a-Bad-Mood-Fast-Step-10-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-10-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    人人都知道开心时会绽放笑颜，但你知道微笑也能使你更加快乐吗？用好姿态表现得快乐点，一个大大的微笑也能使你精神振奋，因为你的想法和感受皆在回应这个笑容。 [16]
方法 2
方法 2 的 4:

善于社交

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    觉得自己和旁人联系少了，那么和朋友当面相处能大大改善情绪。 [17] 和朋友一起吃个早午餐或晚午餐、喝杯咖啡、看场电影、吃个晚饭。如果没有出去逛的安排，那么一起散散步，到周边公园走一走，荡荡秋千聊聊天也挺好。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/9d\/Get-out-of-a-Bad-Mood-Fast-Step-12-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-12-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Get-out-of-a-Bad-Mood-Fast-Step-12-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-12-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你或许会因为觉得孤独而心情不佳。 [18] 一个人待着，而且只和他人通过屏幕保持联系，会让你觉得形单影只。煲煲电话粥，互动聊天（特别是和有趣的朋友！），可以快速改善心情。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/50\/Get-out-of-a-Bad-Mood-Fast-Step-13-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-13-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-out-of-a-Bad-Mood-Fast-Step-13-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-13-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你若无法当面和别人一起出去，那不妨试试和能使你开心的人视频聊天。视频聊天能让你觉得仿如身临其境，与对方亲身待在一起，也能比短信聊天更加投入。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/9f\/Get-out-of-a-Bad-Mood-Fast-Step-14-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-14-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9f\/Get-out-of-a-Bad-Mood-Fast-Step-14-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-14-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    找找凑队篮球赛，或者看看公司有没有垒球队。参加团队性运动能提升心情，因为这不仅给予你与他人社交的机会，还能锻炼身体。 [19]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/33\/Get-out-of-a-Bad-Mood-Fast-Step-15-Version-3.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-15-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/33\/Get-out-of-a-Bad-Mood-Fast-Step-15-Version-3.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-15-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    安排定期的面对面与朋友们的交往活动，如此便可减少坏情绪的产生。在每周的安排中加入有意义的，经常性的社交。
方法 3
方法 3 的 4:

改变周遭环境

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    出门逛逛可以使心情快速变好，因为这使你从当前的环境中抽身，“冲击”感官，从而提升心情。 [20] 另外，研究表明，处在室外环境确实能帮人改善情绪。 [21]
    • 身处室外后，要多关注些自然景物：动物、昆虫和那些未曾注意过的野花；注意那些与大自然亲密接触的人们；欣赏池水上泛起的涟漪。不知不觉中，你早已忘记了坏心情。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/bc\/Get-out-of-a-Bad-Mood-Fast-Step-17.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-17.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/bc\/Get-out-of-a-Bad-Mood-Fast-Step-17.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    近期研究表明，社交媒体上表达的情绪会延续到现实生活中。读到朋友的负面状况会悄然影响到你的心情。另外，把自己的生活和你从社交媒体上获悉的熟人生活相比较，会对自尊产生负面影响。 [22]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Get-out-of-a-Bad-Mood-Fast-Step-18.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-18.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Get-out-of-a-Bad-Mood-Fast-Step-18.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-18.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你若坐在荧光灯下，那不妨把灯关了，转到暗点的灯下工作一会。你若身处黑暗之处，不如去明亮的地方待一会。光线的变化会改变周遭环境，从而提升心情。
    • 可以的话，选择自然光。打开百叶窗，或开窗透透气就更好了。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5d\/Get-out-of-a-Bad-Mood-Fast-Step-19.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-19.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5d\/Get-out-of-a-Bad-Mood-Fast-Step-19.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-19.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [23] 音乐的选择取决于个人偏好。一些人会觉得听些和心境相符的音乐能舒缓身心（伤感时就听些感伤歌曲，生气时就听些愤怒歌曲），之后心情转好，就换成轻快的音乐。 [24] 其他人会觉得在伤感时听些令人振奋的音乐能使心情变好。 [25] 不妨两种方法都试试，看看哪种效果最佳。
方法 4
方法 4 的 4:

处理潜在问题

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    不妨做个简单的自我评估，来判断情绪不佳的原因。 [26] 判断情绪产生的根源，之后就可以着手解决问题。有时候，答案很简单（比如你饿了或感到孤单），不过你可能还会发现情绪背后隐藏着更大的原因，那要解决就没那么容易了。
    • 你若发现坏情绪背后的原因是个大问题，而自己无法解决，不妨看看心理医生来改善情绪，使生活观发生长期变化。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e9\/Get-out-of-a-Bad-Mood-Fast-Step-21.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e9\/Get-out-of-a-Bad-Mood-Fast-Step-21.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    许多人情绪不佳就是因为工作或生活的任务太多，不堪重负。 [27] 完成些任务，即使只是杯水车薪，也能振奋心情。清点自己的列表，看看是否有能快速完成的项目。划掉这些项目会让你感觉好点，也有动力去完成大的项目。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d7\/Get-out-of-a-Bad-Mood-Fast-Step-22.jpg\/v4-460px-Get-out-of-a-Bad-Mood-Fast-Step-22.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d7\/Get-out-of-a-Bad-Mood-Fast-Step-22.jpg\/v4-728px-Get-out-of-a-Bad-Mood-Fast-Step-22.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    回想自己的一天或一周，想想（写下来更好）发生的令人开心之事。关注生活的积极面，感恩生活中出现的人和事，这会让你更开心。 [28]

小提示

  • 细数幸福。生活中或许有许许多多的惊喜，值得感恩。
  • 沐浴或泡澡。按自己喜好调节水温，从现实生活中喘口气。
  • 想想有趣的事！幽默自然会改善心情。
  • 小憩一会。疲惫的时候心情也会不好。
  • 科学证明，宠物能改善人的情绪。不妨和狗或猫相互依偎。
  • 展望美好明天。

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参考

  1. ↑ http://www.csulb.edu/~psych/deptinfo/faculty/thayer/SelfRegulationofMood.pdf
  2. ↑ http://www.apa.org/helpcenter/controlling-anger.aspx
  3. ↑ http://www.sciencedirect.com/science/article/pii/S1057740814000631
  4. ↑ http://www.csulb.edu/~psych/deptinfo/faculty/thayer/SelfRegulationofMood.pdf
  5. ↑ http://www.apa.org/helpcenter/controlling-anger.aspx
  6. ↑ http://www.csulb.edu/~psych/deptinfo/faculty/thayer/SelfRegulationofMood.pdf
  7. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
  8. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression
  9. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
  1. ↑ https://www.psychologytoday.com/articles/200703/dance-therapy-spin-control
  2. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression
  3. ↑ http://psychcentral.com/blog/archives/2014/11/06/foods-to-improve-your-mood/
  4. ↑ http://psychcentral.com/blog/archives/2014/11/06/foods-to-improve-your-mood/
  5. ↑ http://psychcentral.com/blog/archives/2014/11/06/foods-to-improve-your-mood/
  6. ↑ http://psychcentral.com/blog/archives/2009/04/27/chocolate-and-mood-disorders/
  7. ↑ http://www.scientificamerican.com/article/smile-it-could-make-you-happier/
  8. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
  9. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
  10. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
  11. ↑ http://www.apa.org/helpcenter/controlling-anger.aspx
  12. ↑ http://psychcentral.com/blog/archives/2012/09/12/7-simple-ways-to-break-your-bad-mood/
  13. ↑ http://www.theguardian.com/media/2014/mar/12/social-network-bad-mood-friends
  14. ↑ http://blogs.psychcentral.com/positive-psychology/2011/06/how-music-can-improve-your-mood/
  15. ↑ http://psychcentral.com/blog/archives/2012/09/12/7-simple-ways-to-break-your-bad-mood/
  16. ↑ http://psychcentral.com/blog/archives/2012/09/12/7-simple-ways-to-break-your-bad-mood/
  17. ↑ https://www.psychologytoday.com/blog/turning-straw-gold/201401/5-tips-handling-bad-mood
  18. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
  19. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression

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