今日导读
愤怒是人类原始情感的迸发，都说“愤怒出诗人”，屈原的《离骚》、岳飞的《满江红》都将这种情感表达得淋漓尽致。随着互联网时代的到来，社交媒体成为了人们宣泄愤怒的主战场，或理性或冲动。我们的时代真的变得越来越愤怒了吗？群情激愤里是否只存在喧嚣？我们又应当如何正确处理这种情绪？释放和纾解难道就够了吗？让我们带着这些问题，和 Daniel 老师一起走进《卫报》的这篇新闻。
新闻原文
The age of rage: are we really living in angrier times?
The Guardian
It’s a standard observation that the world is getting angrier. Last year, 22% of respondents around the world told the Gallup organisation they felt angry, a record since the question was first asked in 2006.
The effects of anger are sometimes so appalling, thus, it’s easy to conclude that anger is inherently bad in itself. But studies have consistently shown that even everyday anger usually has positive results.
The crucial point about these productive outbursts is that there was an obvious route for translating anger into action, and thus reaching resolution. By contrast, we’ve built a world that’s extremely good at generating causes for anger, but extremely bad at giving us anything constructive to do with it.
We face big, systemic forces that threaten our wellbeing — automation, globalisation and above all climate change — but that offer few ways for individual people or communities to turn their anger into change. Incidentally, this also explains why “venting” your anger, by punching a pillow or suchlike, doesn’t work, and can even make things worse. That old advice is based on the assumption that emotions simply need release. But anger isn’t trapped wind. It doesn’t need somewhere to go. It needs something to do.
If you want to assuage your own anger, or other people’s anger, or the destructive effects of anger in the world at large, the only meaningful course is to do something concrete, however modest, in ways that will improve the situation, rather than fuelling the cycle of anger. Anger can be the start of something. But then you need the something.
带着问题听讲解
“宣泄愤怒”用英文怎么说？
如何理解“at large”这个短语？
我们应当如何正确处理“愤怒”这种情绪？
新闻正文
The age of rage: are we really living in angrier times?
愤怒时代：我们真的生活在比以往更加愤怒的时代吗？
It’s a standard observation that the world is getting angrier. Last year, 22% of respondents around the world told the Gallup organisation they felt angry, a record since the question was first asked in 2006.
大家普遍觉察到这个世界正变得愈发愤怒。去年，全球 22%的受访者向民意调查组织“盖洛普”表示，他们感到愤怒。这创造了该调查自 2006 年发布以来的记录。
The effects of anger are sometimes so appalling, thus, it’s easy to conclude that anger is inherently bad in itself. But studies have consistently shown that even everyday anger usually has positive results.
有时，愤怒造成的影响过于恶劣，人们便由此轻易下定论，认为愤怒本质上就是有害的。然而，许多研究得出了一致的结论：即便是平日里的小吵小闹也常常有着积极的影响。
The crucial point about these productive outbursts is that there was an obvious route for translating anger into action, and thus reaching resolution. By contrast, we’ve built a world that’s extremely good at generating causes for anger, but extremely bad at giving us anything constructive to do with it.
而这些怒气的发作能够产生积极意义，其关键在于，它们显然都找到了一个渠道，将怒气转化为行动，从而找到解决方案。相比之下，我们构建的这个世界，极易产生引发愤怒的种种原因，但却又无法给予我们任何有益的契机去纾解愤怒。
We face big, systemic forces that threaten our wellbeing — automation, globalisation and above all climate change — but that offer few ways for individual people or communities to turn their anger into change. Incidentally, this also explains why “venting” your anger, by punching a pillow or suchlike, doesn’t work, and can even make things worse. That old advice is based on the assumption that emotions simply need release. But anger isn’t trapped wind. It doesn’t need somewhere to go. It needs something to do.
我们面对巨大的系统性力量，包括自动化、全球化，尤其是气候变化，它们威胁着我们的幸福，但几乎没有为个人或社会群体提供将愤怒转化为变化的途径。顺便说一句，这也解释了为什么通过打枕头之类的方式来“发泄”愤怒是行不通的，甚至会让事情变得更糟。这种老旧的建议是基于情绪只需要得到释放的假设。但是愤怒不是胀气。它不需要去到哪里。它需要我们做点什么。
If you want to assuage your own anger, or other people’s anger, or the destructive effects of anger in the world at large, the only meaningful course is to do something concrete, however modest, in ways that will improve the situation, rather than fuelling the cycle of anger. Anger can be the start of something. But then you need the something.
如果你想要平息自己或他人的愤怒，或减轻全世界范围内愤怒所带来的破坏性影响，唯一有意义的做法是以一种特定的方式去做一些具体的事情，无论这事多么微小，这种特定的方式能够改善现状，而不是在愤怒的恶性循环中火上浇油。愤怒能够成为某件事的开始，但消气之后你需要的是那件事（而非愤怒本身）。
重点词汇
appalling
/əˈpɔːlɪŋ/
adj. 使人惊骇的，极为恶劣的
搭配短语：appalling famine（骇人听闻的饥荒）
例句：His conduct was appalling.
inherently
/ɪnˈhɪrəntli/
adv. 固有地；生来就有地
词性拓展：inherent (adj.)
例句：Firefighting is inherently dangerous.
consistently
/kənˈsɪstəntli/
adv. 一致地
词性拓展：consistent (adj.)
反义词：inconsistent (adj.)
consistent 例句：The results are not consistent with earlier research.
inconsistent 例句：The results are inconsistent.
搭配短语：consistently high standard
translate
/trænzˈleɪt/
v. 转化为
搭配短语：translate A into B（将 A 转化为 B）
近义词：turn A into B
例句：How to translate this theory into a practical plan?
generate
/ˈdʒenəreɪt/
v. 产生
搭配短语：generate profit（产生盈利）
搭配短语：generate power（发电）
搭配短语：generate electricity（发电）
constructive
/kənˈstrʌktɪv/
adj. 建设性的，有助益的
近义词：productive (adj.)
例句：She criticized my writing, but in a way that was very constructive.
systemic
/sɪˈstemɪk/
adj. 系统的；影响全面的
英文释义：A systemic problem or change is a basic one, experienced by the whole of an organization or a country and not just particular parts of it.
相关词汇：systematic（adj. 有计划的，有条不紊的）
automation
/ˌɔːtəˈmeɪʃn/
n. 自动化
词性拓展：automate (v.)
英文释义：the use of machines to do work that was previously done by people
vent
/vent/
v. 发泄，宣泄
搭配短语：vent sth.
搭配短语：give vent to sth. (n.)
搭配短语：vent frustration（发泄沮丧的情绪）
搭配短语：give vent to frustration（发泄沮丧的情绪）
assuage
/əˈsweɪdʒ/
v. 缓和，减轻（不快）
搭配短语：assuage one's desire for knowledge（满足某人的求知欲）
搭配短语：assuage fears（缓解恐慌情绪）
搭配短语：assuage guilt（缓解负罪感）
at large
整体上，总体上
近义词：as a whole, generally
相关词汇：by and large（一般来说）
词义辨析
at large, by and large
at large 表示整个群体范围，the population at large（全部人口）；the public at large（全体民众）。而 by and large 强调的是基本正确，By and large, I enjoyed my time at school.（总的来说，我很享受我在学校度过的时光。）
拓展阅读
愤怒管理策略
美国密苏里大学首席研究员 Daniel Vinson 指出：愤怒的人更容易受到严重的伤害。愤怒情绪会令身体进入一种“战斗”状态：肾上腺分泌出皮质醇和肾上腺素等，从而造成心跳加快和血压上升，出现呼吸短促和肌肉紧张的情况，大脑会处于高度警觉状态。同时，心脏输入四肢的血量也开始增多，而消化和免疫系统却几乎完全关闭。杜克大学医学中心的威廉姆斯教授在《夺命怒火》一书中指出：愤怒造成的典型紧张反应，使我们处于战斗或逃避的精神状态中。而这种状态，可能对身体造成损害。
1）分散注意
你可以试试从 1 默念到 10，或者给好朋友打电话倾诉一番等等，来克制对刺激物的瞬间情绪反应。
2）理清思绪
试着问问自己类似的问题：他/她是有意还是无心？你肯定自己没有做错吗？有没有不发怒却能解决问题的方式？发怒的后果可能是什么？
3）表达不满
心理学家托马斯·高登为我们推荐了一个方法：说出自己的感受，但是不能站在别人的立场。告诉对方，哪些行为让你感到不满，说出自己的感受，并且和对方分享你的期望，或者表达你现在的需要并说明原因，最终重新找到关系中的平衡。
“表达愤怒的好处远远不止是出了口恶气”，心理治疗师保罗·奥斯特说：“它的可贵之处是恢复内心的平静，以及重建自己和别人的关系。”
如何用运动来纾解负面情绪？
美国《赫芬顿邮报》的专家进行了一项研究，探讨在不同情绪下该做哪些运动，才能让心情更快好转，最有效消除不愉快的情绪。
1）跆拳道可纾解愤怒
跆拳道属于高强度的有氧运动，包含出拳、打沙包、击破、高抬踢腿等一系列动作，有助于使紧张的情绪全部消失，也可以把心里的怒气通过动作来转移。
2）瑜伽可缓解压力
通过瑜伽，不但可以消除身心压力，也可以帮助自己平静地入眠。瑜伽的一些姿势让人能均匀深呼吸，借由专心和平静来舒缓不安情绪。
3）跑步可使人振奋
慢跑有助于把原本愉悦的情绪进一步提升，让人更加放松。更棒的是，研究早已经证明慢跑可促进大脑功能、保护心脏，甚至使睡眠变得更好。
4）游泳可缓解悲伤
游泳是非常有效的有氧运动，可提升人的心率，而且改善关节功能。进入水中，情绪可以随着自己的泳姿逐渐发泄。在水里畅游，会感觉越来越放松，甚至有研究发现游泳能够减轻抑郁症状。
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