想發火?試試"自我疏離"吧

Are you easily provoked? Wish you had a strategy to remain cool, calm and collected when someone makes you angry?
你容易被激怒嗎？是不是希望在有人惹你生氣時能有一種方法讓自己保持冷靜、鎮定和沉着？

New research says you should try this: Pretend you're viewing the irritating situation from a distance, rather than actively participating in it.
最新的研究表明，你應該試試這種方法：假裝你是在從遠處旁觀令人生氣的場景，而不是參與其中的局內人。

The study, from researchers at The Ohio State University and the University of Michigan, shows that this strategy, called 'self-distancing,' can help minimize how angry and aggressive people become when someone aggravates them. It also shows that this technique can be learned quickly - and can work in the heat of the moment, when people are most likely to act aggressively.
俄亥俄州立大學（Ohio State University）和密歇根大學（University of Michigan）的研究員所做的這項研究表明，這種被稱爲“自我疏離”（self-distancing）的方法有助於將人們在被激怒時的憤怒和攻擊性降到最低。研究還表明，這種方法學起來很快，而且能在人們最有可能表現出攻擊性的關鍵時刻起作用。

'People don't self-distance naturally; when they become angry, they naturally ruminate on it,' says Brad J. Bushman, a professor of communication and psychology at Ohio State and one of the study's co-authors. This, he says, 'keeps the aggressive thoughts and angry feelings active in your mind, which makes it more likely that you'll act aggressively.'
俄亥俄州立大學傳播學和心理學教授、該研究報告作者之一布什曼（Brad J. Bushman）說，人們不會自然地進行“自我疏離”；當他們生氣時，會很自然地沉迷於自己的情緒當中。他說，這會讓攻擊性的想法和憤怒的情緒活躍在腦子裏，從而使人更有可能表現出攻擊性。

The findings, published online in the Journal of Experimental Social Psychology, were gathered from two related experiments.
這項發表在《實驗社會心理學雜誌》（Journal of Experimental Social Psychology）網站上的研究結果是從兩個相關的實驗中得來的。

All of the subjects were told that they were participating in a study of the effects of music on creativity. They were asked to try and solve difficult anagrams (rearranging letters to form words such as 'pandemonium' or 'lieutenant') in seven seconds with Igor Stravinsky's Rite of Spring playing loudly, and to announce their answers over an intercom.
所有研究對象都被告知是參加一項音樂對創造性的影響的研究。研究人員要求他們嘗試在七秒鐘內解決很難的拆字重組字謎（重組單詞中的英文字母組成“pandemonium”或“lieutenant”等單詞），並通過對講系統說出自己的答案。解字謎的同時大聲播放着斯特拉文斯基（Igor Stravinsky）的《春之祭》（Rite of Spring）。To provoke them, the experimenters interrupted repeatedly, first telling them to speak louder and eventually saying, 'This is the third time I have to say this! Can't you follow directions? Speak louder!'
爲了激怒他們，實驗人員不停地打斷他們，先是讓他們提高嗓門，最後說“這是我第三次這麼說了！你就不能按要求做嗎？再大點聲！”

The participants were then assigned to one of three groups and asked to replay the scene in their mind for 45 seconds. The immersion group was told to view it as if it were happening all over again. The self-distancing group was told to look at it from a distance. The control group received no specific directions.
接着研究人員將參與者分成三組，並讓他們在腦中將剛纔的場景回想45秒鐘。第一組被告知回想時要身臨其境。“自我疏離”小組被告知從遠處觀察。對照組沒有接到任何具體的指令。

Then the real experiments started. In the first, 94 college students were asked to report their mood and to complete words that had blank letters. In the second one, 86 students were told they were competing with a partner to see who could push a button faster. The winner could then blast the loser with an intense noise through a headset, choosing the decibel level and duration.
接着真正的實驗開始了。在第一個實驗中，研究人員要求94名大學生說出自己的情緒，並完成有字母空白的單詞。（Ki**可以是kite、kiss或kill。）在第二個實驗中，86名學生被告知他們要與一位同伴比賽，看誰更快按下按鈕。然後贏的人可以在耳機裏向輸的人發出刺耳的噪聲，分貝和持續時間由贏的人定。

The result: Students who used the self-distancing strategy were less angry and irritable - and behaved less aggressively, using shorter and less intense noise blasts - than those who used the self-immersion approach or those in the control group.
結果是：相對身臨其境組或對照組的學生，用自我疏離方法的學生沒那麼生氣和易怒，行爲的攻擊性也較小。

'The better approach is to step back and view the situation like a fly on the wall,' says Dr. Bushman.
布什曼博士說，最好的方法是抽身而出，把發生的場景當作 上的一隻蒼蠅來看。