Choosing Your Mood選擇你的心情

Have you ever been in a bad mood that you just can’t shake？ Or had a pile ofhomework but realized you’re not in the mood to get it done？ Sometimes we feel atthe mercy1 of our moods， but we can influence and change them.

你有沒有心情不好以至于無法擺脫的情況？或者有一堆家庭作業(yè)，但意識(shí)到自己沒有心情完成它？有時(shí)我們會(huì)覺得自己受情緒的支配，但我們可以影響和改變它們。

How to choose a mood

如何選擇心情

Step 1： Identify2 your mood. To switch3 moods， you need to check in withwhat you’re currently thinking and feeling. That way you can decide if you need tochange your mood to one that’s more suited to your situation.

Step 2： Accept what you feel. After you name your emotion， show yourselfsome understanding for feeling the way you do. But you don’t have to hold on tofeeling that way. Notice your mood， then choose to move past it.

Step 3： Identify the mood that’s best for the situation you’re in. If you need toget down to some serious studying， it’s better to feel interested， alert4， andconfident （and not so helpful to feel grumpy5， annoyed， and self-defeated）.

第一步：識(shí)別你的心情。要轉(zhuǎn)換心情，你需要聯(lián)系一下你目前的想法和感受。這樣，你就可以決定是否需要改變心情，換一種更適合自己情況的心情。

第二步：接受你的感受。確定自己的情緒后，對(duì)自己的感受表示理解。但你不必執(zhí)著于那種感覺。注意你的心情，然后選擇克服。

第三步：確定最適合你所處情況的心情。如果你需要集中精力學(xué)習(xí)，最好是感興趣、機(jī)敏和自信的心情（而脾氣暴躁、煩惱和自暴自棄的心情則無助于學(xué)習(xí)）。

How to get out of an unhelpful mood

如何擺脫不良情緒

To get out of a mood that’s unpleasant or unhelpful， try these mood changers：

Do something to break the train of thought that keeps your old mood going.Distract6 yourself with a song or simply focus7 on what’s going on outside yourwindow for a few minutes.

Change your body posture8. If you’re sitting， stand up. Moving your bodychanges your mood.

要想擺脫不愉快或無益的情緒，試試這些情緒轉(zhuǎn)換開關(guān)吧：

做點(diǎn)什么來打破讓你舊心情繼續(xù)下去的思路。用一首歌分散自己的注意力，或者簡(jiǎn)單地專注于窗外發(fā)生的事情幾分鐘。

改變你的身體姿勢(shì)。如果你正坐著，那就站起來。動(dòng)一動(dòng)會(huì)改變你的心情。

You’ve probably chosen your mood without even realizing it—many timespeople choose a mood naturally without thinking about it. But practicing ways tochoose your mood intentionally9 can help you get good at it.

你可能在沒有意識(shí)到的情況下就選擇了自己的心情———很多時(shí)候，人們會(huì)不假思索自然而然地選擇一種心情。但練習(xí)有意識(shí)地選擇情緒的方法可以幫助你做好這件事。

（英語原文選自：kidshealth.org）

▏Notes

1. mercy. 幸運(yùn)，恩惠

2. identify. 識(shí)別；確認(rèn)

3. switch.（使）改變，轉(zhuǎn)變

4. alert. 機(jī)敏的，敏捷的

5. grumpy. 脾氣壞的，愛抱怨的

6. distract. 使轉(zhuǎn)移注意力

7. focus. 集中，關(guān)注

8. posture.（坐或立的）姿勢(shì)

9. intentionally. 有意地