* ITCH. When you want to scream and yell, instead ITCH. Can you just Ignore the situation at hand? If not, then Take control, Calm yourself, and Handle the situation properly.
渴望。当你想要大喊大叫的时候，用渴望来替代。你能对你眼前的这种情况视而不见吗？如果不能，那么要采取控制、使自己镇静下来并且恰当地处理这种情况。
* Change the scenery. If possible, remove yourself from the situation at hand, even if it’s only for a few minutes. If you’re in a stressful meeting at work that’s causing you to feel angry or anxious, excuse yourself to use the restroom. Then use those few minutes to regain control. If you’re having an argument with your spouse, tell him or her you need a minute and step outside for some fresh air. A little change of scenery can help you gain some perspective and recharge you so you can handle the situation calmly.
改变一下周围的环境。如果有可能，离开眼前的这个地方，即使是短短的几分钟也可以。如果你上班时正在参加一个让你感到气愤或是焦虑的会议，找个借口到休息室里换个环境。然后，利用这几分钟重新获得镇静。如果你正在和配偶争吵，告诉他或他你需要几分钟的时间到外面呼吸一下新鲜空气。周围环境的这种小小改变会使你获得一些新的想法，给自己充电，这样，你就可以平静地处理眼前的事情。