I was moved deeply by a small book named "Anger Therapy" tonight.

Anger can be a painful and powerful emotion that leaves you feeling helpless, defeated, and immobile. Here, in clear and compelling language, is a concise guide to dealing effectively with your anger. Anger Therapy shows you how to release and resolve your anger, how to use your anger to learn about yourself, and how to turn its energy into positive change.

今天读了一本很薄的书，题目很有意思：让愤怒野一回。英文名字：Anger Therapy.

这个话题，刚好与前一段时间谈到的如何有效控制自己的情绪相近，如是，将其录下，让大家共享。

 

Anger theraphy 让愤怒野一回

Anger is God’s gift, part of the essence of your humanity,a response you need to survive and to thrive physically and emotionally.Use your anger to protect and preserve your true self.

一、愤怒是上苍的礼物，是你的人性精粹的一部分，是提醒你必须在生理和情绪上武装自己，维护自己生存的一种反应。运用你的愤怒来护卫，并且坚持你真正的自我。

 

Anger is a signal-that your rights have been violated, your needs aren’t being met, you’re compromising yourself in some way, an injustice has been done.Let anger be a catalyst to learn more about yourself and create change for the better.

二、愤怒是一个讯号——你的权利遭到侵犯，你的欲求得不到满足，你让自己妥协，不公平的事情发生了。让愤怒成为一个触媒，使你更了解自我，同时创造改善的契机。

 

You can turn the pain of anger into energy for change with five steps: Acknowledge your anger, identify its cause, determine what you can do, express your feelings judiciously, and, if necessary, take action.

三、运用下列五个步骤，你可以将愤怒的伤痛转变为改进的力量：承认你的愤怒，找出原因，决定你可以努力的范围，不偏不倚地表达你的情感，如果必要，采取行动。

 

You may have learned to avoid, deny, or repress your anger because disturbing emotions can accompangy it: You feel "bad", childish,insecure,powerless;you believe you’ll be disliked and rejected; you fear being out of control. Accept your anger as an emotional fact and a tool you can use for personal transformation.

四、你可能已经学会了回避、否认或压抑你的愤怒，因为随之而来的是恼人的情绪：你感觉“自己坏透了”、幼稚、失去安全感、无能为力，你相信别人会不喜欢你、排斥你；你害怕失控。接纳你的愤怒不过是一种情绪——也是一项工具，你可以因此改造自我。

 

Anger that you lock inside can lodge in body cells and tissues, organs and systems-causing headaches, muscle tension, digestive disorders, high blood pressure,insomnia,and other physical problems. Be good to your body by acknowledging and dealing with your anger.

五、禁锢在内心的愤怒可能会寄居在身体的细胞、组织、器官和系统里面——导致头疼、肌肉紧绷、消化不良、高血压、失眠和其他生理毛病。善待你的身体，你得承认并处理你的愤怒。

 

Angel can come in different disguises or be an unseen facet of other emotions, like depression, grief, irritability, anxiety, hatred, guilt, shame, withdrawal,or resentment. And sometimes those emotions can show up as anger. Take time to sift through your moods and feelings to discover any hidden anger.

六、愤怒可能以不同的伪装出现，或是潜藏在其他情绪里面。例如沮丧、悲伤、暴躁、焦虑、憎恶、内疚、羞耻、退缩或怨恨；有时候这些情绪也会以愤怒的形式出现。花一点功夫沉淀自己的心绪和感受，揪出潜藏的愤怒。

 

Identify the trigger for your anger; clarify what’s happening. Are rights and boundaries-yours or another’s- being violated? Are you compromising or losing yourself in some way? Are you needs, dreams, talents being ignored?

七、确认引爆愤怒的扳机，澄清事件的原貌。是不是你或他人的权利和界限遭到了侵犯？是否你让自己妥协或是丧失了自我？还是没人搭理你的需求、梦想和才华。

 

In the process of identifying what’s causing your anger, you determine what is and is not acceptable to you .This is vital self -knowledge. Use it to guide your choices and shape your life.

八、在确认引起愤怒的动因的过程中，你判定什么是可以接受、什么是不能容忍的，这是非常宝贵的自我知识。利用这些知识来引导你的选择，塑造你的生活。

 

Determine how you can change the situation that is causing your anger. Sometimes there’s specific action you can take. Sometimes you can remove yourself from patterns of relating that generate anger. Sometimes all you can do is change your attitude. But you can always do something.

九、告诉自己：你一定可以做些什么来改变令你愤怒的情境。有时候你可以采取特定的行动，有时候你可以抽身离开滋长愤怒的关系模式；有时候你唯一能做的，就是改变你的态度。无论如何，你一定可以做些什么。

 

Focus on what you can do that will decrease your anger. It may seem as if other are the problem: if only they would change...But you can’t change others.People are not responsible for your anger, only for their actions. No one else can "make" you angry, and no one else can take your anger away.

十、集中心力在你可以做的事，好消除你的愤怒。或许你觉得别人才是问题：如果他们可以改变……然而你无法改变别人，别人只能为他们的行为负责，无需为你的愤怒负责。没有人可以“使”你愤怒，也没有人能够带走你的愤怒。

【备注】为避免侵犯知识产权，这里只摘录部分内容。

上文出自：

《让愤怒野一回》（Anger Therapy）

作者：

丽莎.安吉哈德（Lisa Engelhardt)，是美国Abbey Press出版公司的一员，作品有《接纳满心欢喜》、《祝你生日快乐》及《让愤怒野一回》、《Finding the Serenity of Acceptance》等书。

 

凯伦.凯塔菲丝（Karen Katafiasz),身兼作家及编辑两种角色的她，生长于美国俄亥俄州，作品有《祝你圣诞快乐》等。

 

绘者：艾利（R.W.Alley)本身既是童书的作家兼插画家。

 

译者：林莺，曾任编辑，现专事翻译。

 

出版社：深圳：海天出版社。

2008

 

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