心情不好？把所有問題全寫下來！

Putting pen to paper can be very therapeutic when you’re troubled—sitting at a keyboard doesn’t have the same effect as sitting in a quiet spot and getting your thoughts down on paper. You don’t necessarily have to share those thoughts with anyone, although you could decide to show your insightful writing to a counselor or a therapist to help you make sense of what you have discovered about yourself. Here are some life problems that you can make sense of through the power of words:

當你心緒不安時，拿起紙筆寫下來會非常治癒。坐在鍵盤前的效果可不如找一個安靜的地方坐下，把你的想法全部寫下來。你不必和任何人分享這些想法，不過你也可以把你寫下來的深刻想法給某位顧問或治療師看看，讓他們幫你理解你在自己身上發現的問題。當你出現下面這些問題時就可以通過文字的力量來想清楚。

1. You’re Angry

你感到憤怒

Pick up a pen and write down exactly why you are angry. Now make a decision to let it go. Holding onto the anger doesn’t affect the other person, the company, or the situation one bit: only you can decide when you’ve had enough.

拿起一支筆，寫下你究竟為何憤怒。現在做一個決定，放下這些不快。糾結於憤怒絲毫不會對別人、公司或者這件事產生任何影響：只有你能決定你何時應該解脱。

2. You’re Stressed

你感到有壓力

Start by writing down the words, “I’m feeling stressed” and then go on to describe what that feels like. Your brain needs to get off the cycle of spinning around in circles so you can start focusing on solutions.

一開始先寫下“我感覺到有壓力”，然後描述這種感覺是怎樣的。你的大腦需要從毫無進展的死衚衕裏擺脱出來，這樣你才能開始專注於解決問題。

3. You’re Depressed

你感到沮喪

Journaling can help you document your recovery as you recover from depression. You can look back over time and see that you are making progress, even if you don’t notice that you are feeling better day to day.

當你從沮喪中恢復的時候，日記可以幫你記錄你的恢復過程。你可以回顧過去，看見自己正在進步。哪怕你並沒有察覺，其實你每天都比前一天感覺更好。

4. You’re Anxious

你感到焦慮

Write down the issue that you are concerned about and its consequences; it can help you put things into perspective, and save the response for when you really need it.

寫下你擔心的事情以及它的後果；這樣有助於你以長遠眼光來看問題，把應對措施留給你真正需要的時候。

5. You’re Confused

你感到困惑

We all get stuck sometimes and have no idea what to do next. Start with what you know and build out from there. You may find that you have more answers (and options) than you originally thought.

有時候我們都會遇到瓶頸，不知道接下來該怎麼做。從你知道的開始，一點一點想辦法。你也許會發現你比原本想象的有更多答案和選擇。

6. You’re Afraid

你感到害怕

Write down exactly what you are afraid of. Let your words shine a light on it and stare it down. Is it something you can control or do something about? Then take action. If not, you may need to decide to let it go, either on your own or with professional help.

寫下你到底害怕什麼。盯着你寫下的文字看，讓恐懼的光芒黯淡下去。這件事你是否可以控制或者做些什麼？那麼就採取行動。如果不能，你也許應該決心放下它，不管是依靠你自己還是專業幫助。

7. You’re Grieving

你感到悲傷

If you have experienced a loss, your grief may come in waves. Write down memories of your loved one, what it feels like to be without him or her, your anger, sadness, or whatever you are feeling on a particular day. The paper is a safe place for you to unload all of those feelings.

如果你失去了什麼，你的悲傷也許會波浪一般襲來。寫下關於你愛的人的回憶，沒有了他或她你是什麼感覺，還有你在特別的某一天的感受，無論是生氣還是悲傷。這張紙對你來説是個安全的地方，可以讓你卸下這些感受。

8. You Feel “Blue”

你感到憂鬱

On days when you feel out of sorts and can’t seem to get out of a funk, pull out a pad of paper and start writing about it. Some people find it helpful to remind themselves that even the worst day will pass and that things will get better. Another approach is to give yourself a limited time (15-20 minutes) to feel icky and write about it. Then get on with your day in a more positive frame of mind.

當你感覺心情不好，而且好像無法擺脱這種感覺時，拿出一疊紙，開始寫下你的感覺。有的人認為這能提醒他們，即使最壞的日子也會過去，事情都會好轉，這樣很有幫助。另一個辦法是給自己限定一個時間（15-20分鐘）體會這種糟糕的感覺，並且寫下來。然後再帶着更加積極的心態繼續過這一天。

9. You’re in Physical Pain

你正在承受身體的疼痛

People who live with chronic pain have a lot on their plate, even at the best of times. Writing about how you feel about the pain can be a good coping strategy, especially if you share what you have written with your health care team. Your doctor wants to know if you are feeling angry, depressed, frustrated, hopeless, etc. Putting pen to paper can also be a distraction from the physical sensations when you are having a challenging time.

那些承受慢性疼痛的人都有些情緒問題，哪怕是在情況最好的時候。寫下你對於疼痛的感覺是一個很好的應對辦法，尤其是如果你把你寫的東西分享給你的醫療團隊。你的醫生想知道你是否有憤怒、沮喪、泄氣、絕望等感覺。當你遭遇疼痛挑戰時，把感覺寫下來還能分散身體疼痛的注意力。

10. You’re Struggling with Low Self-esteem

你在和自信心低落作鬥爭

If your self-esteem has taken a beating and you’re feeling less than great about yourself, it’s time to do some work to build yourself back up. What would you say to a good friend in your shoes? Think of something positive about yourself and write it down. Then add something else. It doesn’t matter what these statements are; no one is going to see them. They can be sweet or silly. The important thing is that they mean something to you. Save that piece of paper and refer to it whenever you need a boost.

如果你的自信心受到了打擊，而且你對自己的感覺不太好，是時候做點什麼讓你復原了。你會對你的祕密好友説什麼？想想自己積極的一面並且把它寫下來。然後補充一些東西。你怎樣寫的不重要，沒有人會看到這些。它們可以親切貼心也可以傻里傻氣。重要的在於它們對你而言有意義。把這張紙保存起來，當你需要加油打氣時就拿出來看看。

Writing can be a wonderful way to relieve stress, help you see things clearly, and give yourself a much-needed boost when you need it. Why don’t you make a point of spending some quality time with a pen and some paper today?

書寫對於減輕壓力、幫你看清問題、需要時給你增加必要的自信是非常有幫助的。你今天為什麼不考慮拿起紙和筆寫點東西呢？