上期答案
Indulgence fuels entitlement, problems in anger management, and narcissism.
entitlement n.权利感，特权感
narcissism n.自恋
放纵会助长特权感、愤怒管理问题和自恋倾向。
本期内容
早上好，读者朋友们，今天分享的文章选自《时代周刊》。在日常生活中，我们难免会遇到各种压力、不满和负面情绪。当这些情绪累积到一定程度时，人们往往会寻找途径来宣泄，以期望达到舒缓心情、恢复平静的目的。然而，宣泄情绪这一行为本身，其效果却并非总是如人所愿。那么，宣泄情绪究竟是一种健康的行为，还是可能会让情况变得更糟呢？因此，宣泄情绪是否健康，关键在于我们如何选择和运用宣泄的方式。合理的宣泄方式应该既能有效释放负面情绪，又不会对他人或自己造成伤害。同时，我们还需要意识到，宣泄只是情绪管理的一部分，更重要的是要学会如何调整自己的心态，积极面对生活中的挑战和困难。
Is Venting Healthy, Or Does It Make Things Worse?
宣泄情绪：有益健康，还是会适得其反？
1
If misery loves company, so does anger. It can feel downright delicious to vent to your loved ones about life’s annoyances, big and small. You may think it's healthy to rant about that annoying work assignment or rude comment, but research suggests otherwise. Venting “is the worst thing you can do” when you’re mad, says Brad Bushman, a professor of communication at the Ohio State University who studies the topic. It’s "adding more fuel to the fire.”
misery /ˈmɪzəri/ n. 痛苦，苦难
vent /vent/ v.发泄
rant v. 咆哮，叫嚷
adding more fuel to the fire 火上浇油
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For a long time, psychologists believed in “catharsis theory,” or the idea that it’s better to release negative emotions than hold onto them. But back in 2002, Bushman published a study that questioned that logic. He demonstrated that when people expressed anger, such as by hitting a punching bag, they only got more irate and aggressive. That’s not good, because research suggests anger is linked to a variety of mental and maybe even physical health problems.
catharsis /kəˈθɑːrsɪs/ n.导泻
irate /aɪˈreɪt/ adj. 生气的；发怒的
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长期以来，心理学家信奉“宣泄理论”，即认为释放负面情绪比压抑它们要好。但早在2002年，布什曼就发表了一项研究，对这一逻辑提出了质疑。他证明，当人们表达愤怒，比如通过击打沙袋时，他们只会变得更加愤怒和好斗。这并不好，因为研究表明愤怒与多种精神和甚至可能还有身体健康问题相关联。
Dissecting a frustrating conversation or social slight can prompt rumination—the psychological term for fixating on negative thoughts and feelings—and blow out of proportion relatively minor annoyances, says Jesse Cougle, a psychology professor at Florida State University who studies anger. Neither is healthy. Indeed, a 2020 study of coping strategies during the pandemic found that venting was linked to poorer mental health, while tactics like accepting, joking about, and positively reframing the situation seemed to boost well-being.
dissect /dɪˈsekt/ v. 解剖;剖析
rumination /ˌruːmɪˈneɪʃn/ n. 沉思
annoyance /əˈnɔɪəns/ n. 烦恼，气恼
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佛罗里达州立大学心理学教授杰西·库格尔（Jesse Cougle），专门研究愤怒情绪，他指出，对令人沮丧的对话或社交轻视进行剖析，可能会诱发反刍现象——心理学上用以描述对负面想法和情感的持续纠结——从而将相对较小的烦恼无限放大。这两种情况都无益于健康。实际上，2020年一项关于疫情期间应对策略的研究表明，宣泄与心理健康状况恶化有关，而接受现实、以幽默化解以及积极重构情境等策略，似乎更能提升人们的幸福感。
Bushman’s more recent research suggests that calming practices such as meditation, yoga, and deep breathing are better at dissipating rage than, well, raging. The goal should be to lower rather than raise arousal, he says. (Even running, which many people view as a kind of therapy, raises arousal too much to be an effective anger-buster. “You should go for runs because they’re good for your health,” but not because they’ll make you feel calmer, Bushman says.)
meditation /ˌmedɪˈteɪʃ(ə)n/ n. 冥想，打坐
dissipate /ˈdɪsɪpeɪt/ v.消散，消失；挥霍
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布什曼最近的研究表明，冥想、瑜伽和深呼吸等冷静的做法，在平息愤怒方面比直接宣泄更有效。他说，目标应该是降低而非提升兴奋度。（即便是跑步，许多人将其视为一种疗法，但因其会过度提升兴奋度，所以并不是有效的愤怒缓解方式。布什曼说：“你应该去跑步，因为跑步对你的健康有益，”而不是因为跑步会让你感到更平静。）
When you feel yourself getting stuck in the quicksand of venting, look for healthier coping strategies. If yoga and meditation aren’t your thing, try a quick shift in perspective. Bushman’s research supports the “fly-on-the-wall” technique, which challenges angry people to imagine themselves as a third party observing the situation that made them fume. A 2019 study also found that it’s healthier to look for broader meaning in an annoying situation (Think: “you can’t always get what you want”) than to fixate on every last infuriating detail.
fume fjuːm/ v. 发怒，生气
fixate /ˈfɪkset/ v.痴迷，依恋
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当你发现自己陷入宣泄的泥潭时，要寻找更健康的应对策略。如果你不喜欢瑜伽和冥想，不妨试着快速转变一下视角。布什曼的研究支持“壁上观”技巧，即让愤怒的人想象自己是第三方，正在观察令他们发怒的情境。2019年的一项研究还发现，在令人烦恼的情境中寻找更广泛的意义（比如：“你不会总能得到你想要的东西”）比纠结于每一个令人愤怒的细节更健康。
Journal：Time
Title：Is Venting Healthy, Or Does It Make Things Worse?（Oct 25, 2024）
Category：Health and Wellness
END
写作句式积累
You may think it's healthy to rant about that annoying work assignment or rude comment, but research suggests otherwise.
你可能会认为对恼人的工作任务或粗鲁的评论发牢骚是情绪宣泄、有益健康，但研究表明事实并非如此。
翻译练习
Venting becomes less helpful, Cougle says, when it’s mean-spirited—when you’re just out to make your mother-in-law look bad, rather than make yourself feel better—or when you’re re-treading the same ground you’ve covered dozens of times before, keeping yourself stuck in that past anger without trying to move past it.
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