Managing Your Moods Can Benefit Your Health

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Managing Your Moods Can Benefit Your Health
调节情绪有益于健康
Article Date: 02 Apr 2007 - 0:00 PDT
文章日期： 2007年4月2日 太平洋时间夏令时 0：00

Learning how to deal with negative emotions and create positive ones may help you avoid many health problems.学会如何应对负面情绪，保持正面情绪将有助于避免许多健康问题。

Your emotions may originate in your brain, but they don't confine themselves to your mind.各种情绪可能源于大脑，但它们的影响却不仅限于思想方面。 They express themselves in your body as well in your heartbeat, your respiratory rate, your blood pressure and many other physical functions.在身体方面，它们对心跳、呼吸频率、血压及其它许多机体功能也会有所影响。

Usually, strong emotions come and go, and normal physiological equilibrium is restored.通常，强烈的情绪来了又去，正常的生理平衡得以恢复。 But when emotional stressors endure for long periods of time, they can tip the balance of chemicals in brain and body and affect your health, often for the worse.但如果情绪压力持续很长一段时间，它们会打破大脑及身体中化学物质的平衡，并影响你的健康，通常朝差的方面发展。 Learning to recognize the physiological consequences of your emotions, and finding ways to establish emotional balance in your life, can help you avoid many health problems that may result from the way you react to the world around you.认识到情绪对生理造成的后果，并在生活中找到建立情绪平衡的方法，有助于避免对周围世界反应不当引起的许多健康问题。 Consider susceptibility to the common cold, for example.拿通常易得的感冒作例子。 A study published in the November/December 2006 issue of the journal Psychosomatic Medicine suggests emotional factors can affect resistance to cold and flu symptoms.一项发表在《身心医学》杂志2006年11/12月刊上的研究认为，对感冒和流感症状的抵抗力受情绪因素的影响。 Researchers interviewed 193 healthy volunteers daily for two weeks about the positive and negative emotions they had experienced each day, recording the results.研究人员们对193名健康志愿者进行了为期两周的调查。询问他们每天所经历正面及负面的情绪，并记录下结果。 They then exposed subjects to a cold or flu virus.然后他们让受试者暴露于感冒或流感病毒。 Fewer positive-thinkers became infected, and positive thinkers who did become infected had less pronounced symptoms than subjects with more negative emotions.结果受试者中持正面情绪者受感染的人数比持负面情绪者受感染的人数少，而且受感染者中，持正面情绪者出现的明显症状也比持负面情绪者少。 Only 28 percent of infected individuals who often reported positive emotions developed symptoms such as cough or congestion, compared to 41 percent of those who rarely reported positive emotions.那些经常报告正面情绪的感染者中，只有百分之28的人出现了诸如咳嗽或鼻塞等症状。与此相比，那些很少报告正面情绪的感染者有百分之41的人出现了这些症状。 \"ositive emotions are thought to be beneficial to health,\" said Darin D. Dougherty, MD, Massachusetts General Hospital.“正面情绪被认为对健康有益，”马塞诸塞州总医院的Darin D. Dougherty医生说。 \"But when we experience negative emotions in excess, they can be physically and psychologically harmful.“当经历的负面情绪过多时，对生理和心理均有害。 Chronic excess anger, for example, is linked to a higher risk of hypertension, diabetes and heart disease.例如，长期生气过度，与高血压、糖尿病及心脏病的风险增高有关联。 For this reason, it's important to strive to stabilize your emotions.因为这一原因，努力保持情绪平稳很重要。 \"The good news is that we can minimize health problems associated with emotional stressors by seeking out circumstances that make us feel positive, avoiding as much as possible situations that cause us distress, and by using stress reduction techniques to address the stresses that we can't control.\"“好消息是：通过寻找那些能使我们有正面感受的环境，尽可能地避免那些能导致我们烦恼的情况发生，以及使用减压技巧来应对那些我们无法控制的压力，我们能将与情绪压力因素有关的各种健康问题减少到最低程度。”

The mind/body interface Emotions are conscious mental states that arise spontaneously in reaction to situations (or memories of situations) in the environment, and usually manifest themselves in behavioral and physiological changes.精神和肉体的界面情绪指的是各种有意识的内心状态，由环境中的各种情况自发引起，通常通过行为和心理改变表现出来。 Emotions have evolved to help us defend ourselves (anger), bond with others (joy and love), and avoid danger (fear), among other things, and are important for human survival.情绪在进化中逐渐形成，能帮助我们保护自己（生气），加强与他人的联系（欢乐及爱），回避危险（害怕），此外还有其它作用，对人类的生存很重要。 Responses to emotion-evoking events that involve conscious thought are generated within the cortex, a region of the brain responsible for reasoning, voluntary muscle movement, and memory.能唤起情绪的事件所引起的各种涉及有意识的想法的反应产生于皮质中。皮质是脑中一个负责推理、随意肌运动及记忆的区域。 Even more rapid reactions occur without conscious control.更快的反应是不受意识控制而产生的。 This is the work of the limbic system, a network of brain regions involved in many primary emotions.这是边缘系统的工作，边缘系统是一个涉及许多初级情绪（primary emotions）的大脑区域网络。 It responds to emotional triggers by activating the autonomic nervous system, which controls the automatic functions of the body, such as circulation, digestion and respiration.它对触发情绪产生反应，并激活自主神经系统，后者控制着身体的自主功能，比如循环、消化及呼吸等功能。 The autonomic nervous system physically prepares the body for action when necessary, and helps restore a normal, relaxed state when the need for action passes.自主神经系统使身体在肉体上做好行动的准备，并可在行动的需要过去后，帮助身体恢复正常的、放松的状态。 The limbic system generates physiological and behavioral responses to emotions that are stereotypic patterns displayed by every human being.边缘系统对情绪产生各种生理及行为反应，这是每个人都会有的典型反应模式。 These responses often involve outward manifestations of emotion, such as facial expressions and muscle tightening.这些反应常常涉及外在的情绪表露，诸如面部表情及肌肉收紧等。 The patterns such as the downcast facial expression of sadness are so universal we recognize them in others.诸如垂头丧气的面部表情表示悲伤等这些模式是如此普遍，以至于我们也能在别人身上看到它们。 But many physical and behavioral effects generated by the limbic system may be hidden from view inside our bodies.但由边缘系统产生的许多肉体及行为效应隐藏在我们的身体中，看不到。 These include responses to emotion such as increases in heart rate and blood pressure, constriction of blood vessels, and gastrointestinal disturbances.这包括对情绪产生的各种反应如心率加快和血压上升，血管收缩，以及胃肠道紊乱等。

Physical fallout The intensity of emotional responses and their effects on the body can be influenced by a number of physiological factors, including patterns of brain activation, levels of hormones, levels of brain chemicals called neurotransmitters, and patterns of autonomic nervous system activity.情绪对身体造成的影响各种情绪反应的强度及它们对身体的作用受许多生理因素的影响，这些因素包括大脑活动的模式，荷尔蒙水平，大脑中被称作神经递质的化学物质，及自主神经系统活动的模式等。 Research suggests that each emotion is associated with a characteristic set of physiological responses.研究表明每一种情绪都与各种生理反应的某种特定组合有关。 Here are examples of common emotions, along with some observed physical consequences:以下是一些普通情绪及观察到的其对身体的影响：

Anger:愤怒： Increase in diastolic blood pressure, heart rate and cardiac output; changes in respiration; dilation of blood vessels (flushing); dilation of pupils and tearing of eyes; tensing of muscles; hyperactivity (pacing, tapping feet, etc.); focused vision; sweating; stimulation of upper gastrointestinal (GI) contractions and acid secretion; suppression of immune response.可使血液舒张压升高，心率加快，心输出量增加；呼吸改变；血管扩张（潮红）；瞳孔扩张及眼睛流泪；肌肉紧张；多动（踱步，以脚敲地等）；注意力集中；出汗；上消化道受刺激收缩及分泌胃酸；免疫反应受到抑制。

Fear/anxiety:恐惧/焦虑： Increase in systolic blood pressure, heart rate, and cardiac output; constriction of blood vessels (pale skin); increased muscle tension; changes in respiration; tightening of throat; trembling; light-headedness; shortness of breath; sweating; nausea; inhibition of contractions and secretions of the upper GI tract (feelings of lack of appetite and fullness); stimulation of the motility and secretions of the lower GI (abdominal pain and diarrhea); suppression of immune response.可使血液舒张压升高，心率加快，心输出量增加；血管收缩（皮肤苍白）；肌肉张力升高，呼吸改变；喉咙干；颤抖；头昏；气短；出汗；恶心；上消化道的收缩和胃酸分泌受到抑制（感觉腹胀，食欲不振）；刺激下消化道增加蠕动及分泌（腹痛及腹泻）；免疫系统受到抑制。

Shame/guilt:羞愧/内疚： Flushing or warmth in the upper chest and face; irregular breathing; increased pro-inflammatory activity; increased vulnerability to stress

Joy/pleasure:上胸部及面部潮红或发热；呼吸不规则；促炎性活动增加；对压力更脆弱。欢乐/喜悦： Slowing of heart rate and respiration, lower blood pressure.可使心率及呼吸减慢，降低血压。 Sadness/grief:伤心/悲痛： Tightness in throat and eyes; relaxation of arm and leg muscles; increased heart rate and elevated blood pressure; shortness of breath; insomnia; pain; gastrointestinal symptoms; fatigue;headache; chest pressure; backache; dizziness; suppression of immune response.喉咙及眼睛发干；手臂及小腿肌肉松驰；心率加快和血压升高；气短；失眠；疼痛；胃肠道症状；疲劳；头痛；胸部有压迫感；背痛；眩晕；免疫系统抑制。

Disgust:厌恶： Slowed heart rate; nausea; increased salivation.心率减慢；恶心；唾液分泌增多。

Loneliness:寂寞： Sleep disturbance; lack of appetite; reduced energy; headaches or stomach pain; high blood pressure; elevated stress hormones.睡眠紊乱；食欲不振；精力下降；头痛或胃痛；血压高；压力荷尔蒙升高。

Love/desire:爱/欲望： Slowed heart and respiration rate; muscle relaxation; enhanced immune response.心率及呼吸频率减慢；肌肉松驰；免疫反应提高。 When intense (love sickness), can be associated with dry throat, increased respiration; changes in appetite, and sleep disturbance.当强烈时（失恋），与喉咙干；呼吸加快；食欲增加，以及睡眠紊乱有关联。

Humor/laughter:幽默/笑： Release of tension; lowered blood pressure, heart rate and respiration rate; elevated immune response; improved pain tolerance; increased levels of endorphins resulting in improved mood.减轻压力；降低血压，心率及呼吸频率；提高免疫反应；提高对疼痛的耐受力；使内啡肽水平升高并导致情绪改善。

Emotional Damage Control When emotional stressors such as anger or loneliness affect the body repeatedly, or over a long period of time, they can compromise the health of vulnerable individuals.情绪损害的控制如果象愤怒或寂寞等情绪压力一再对身体产生影响，或是持续时间很长，它们将会使脆弱的人的健康受到损害。 Such prolonged stress is associated with a variety of disorders, including metabolic syndrome (a precursor to type 2 diabetes characterized by insulin resistance, hypertension and elevated levels of unhealthy LDL cholesterol), cardiovascular problems, confusion, poor memory, allergies, ulcers, functional bowel disorders, insomnia and rapid aging.这种长期的压力与各种失调有关，包括代谢综合症（2型糖尿病的一种前驱，特征是胰岛素抵抗，高血压及对健康不利的低密度脂蛋白胆固醇升高），心血管问题；糊涂，记忆差，变态反应，溃疡，肠道功能紊乱，失眠及早衰。 Fortunately, you can reduce your risk of health problems associated with emotional wear and tear by paying attention to your emotional reactions and taking steps to establish emotional balance.幸运的是，通过留意自己的情绪反应，并采取措施来建立情绪平衡，你可以降低与情绪损耗有关的各种健康问题的风险。 Minimize emotional stress by buffering yourself from upsetting situations as much as possible.给予各种令人烦恼的情况一定的缓冲，尽可能地减少情绪压力。 Adopt a positive attitude toward life.对生活持正面的态度。 Pursue activities that you enjoy, and seek out people with whom you can be yourself.从事自己喜欢的活动，与能令自己感到自在的人交往。 To build up resilience, eat a nutritious diet, avoid drugs, limit alcohol, exercise, get adequate sleep, and take time to relax.为积聚精神恢复力，应吃营养的食物，避免吃药，限制喝酒，多锻炼，睡眠要充足，给时间进行放松。 \"If you find you can't manage your emotions on your own, it's important to get help,\" Dr. Dougherty says.“如果发现自己无法调节情绪，重要的是要寻求帮助，”Dougherty医生说。 \"There are effective therapies available that can help you reduce unhealthy stress and restore a sense of calm and control to your life.\"“有各种有效的疗法能帮助减轻不利于健康的压力，并能使人恢复平静,重新控制自己的生活。”

What you can do when emotions seem overwhelming, try these techniques for rapidly establishing more emotional balance:当觉得情绪过于激烈时，可以尝试以下技巧，以快速建立情绪平衡。

Learn relaxation techniques.学习各种放松的技巧。 Yoga, deep-breathing exercises, meditation and visualization can help you reduce emotional stress.瑜珈，深呼吸练习，冥想及幻想可帮助减轻情绪压力。

Do things that relax your senses.做一些能使人放松的事情。 Play soothing music, go somewhere where you can see or walk in peaceful natural Surroundings; get a massage.播放有安慰作用的音乐，到能使人平静的自然环境中去散步或观光，做一次按摩。

Release energy.释放能量。 Take out your anxiety or anger through vigorous physical activity such as raking leaves, doing housework or going for a brisk walk.通过剧烈的体育运动，如耙树叶，做家务或以轻快的步调进行散步，将焦虑或愤怒发泄出来。

Talk about it.说出来。 Make a date with a loved one or trusted friend and vent your feelings.约见自己亲爱的人或信得过的朋友，把自己的感觉说出来。 Talking about what bothers you can be a good way to diffuse pent up emotions.把令人烦恼的事情说出来是一种排除郁闷情绪的好方法。