🎙️ Podcast #29｜How to manage negative emotions? – 如何管理负面情绪？| Chinese Listening Practice
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大家好，你今天好吗？
Hello everyone, how are you today?
欢迎你来看我们的视频。
Welcome to watch our video.
今天我们要说一个很重要的话题，就是“负面情绪”。
Today we are going to talk about a very important topic, which is "negative emotions".
你有没有过这样的感觉？
Have you ever felt this way?
有时候你觉得很难过，很生气，或者很烦？
Do you sometimes feel sad, angry, or annoyed?
比如，上课听不懂，作业太多，和朋友吵架，或者只是觉得很累。
For example, you can't understand what's being taught in class, you have too much homework, you had an argument with a friend, or you're just tired.
这些都是“负面情绪”。
These are all “negative emotions.”
每个人都有这样的感觉，我也有，你也有。
Everyone has this feeling, I have it too, and you have it too.
这是很正常的。
This is normal.
但是，我们可以学一学，怎么去管理这些情绪。
However, we can learn how to manage these emotions.
今天，我们会用简单的中文，一起说一说什么是“负面情绪”，为什么我们会有它，
Today, we will use simple Chinese to talk about what "negative emotions" are and why we have them.
还有我们可以怎么做。
And what we can do.
你准备好了吗？
Are you ready?
那我们开始吧！
Let’s get started!
有一天，我早上起床太晚了，去学校的时候下雨了，我没有带伞。
One day, I got up too late in the morning and it was raining when I went to school. I didn’t bring an umbrella.
我的衣服全湿了。
My clothes were all wet.
到了教室，老师说今天有考试，可是我没有准备好。
When I got to the classroom, the teacher said there would be a test today, but I was not prepared.
那时候，我觉得很难过，也有点生气。
At that time, I felt very sad and a little angry.
我的心很乱，不想听课，也不想说话。
My mind is in a mess. I don’t want to listen to the class or talk.
这种感觉就是“负面情绪”。
This feeling is "negative emotion".
它不是一个东西，也不是一个人，它是我们心里的感觉。
It is not a thing or a person, it is the feeling in our hearts.
有时候我们觉得开心，有时候我们觉得不开心。
Sometimes we feel happy, sometimes we feel unhappy.
开心的时候我们笑，不开心的时候我们哭或者不说话。
When we are happy, we laugh; when we are unhappy, we cry or remain silent.
“负面情绪”有很多种。
There are many kinds of "negative emotions".
比如，难过，是因为我们失去了什么；生气，是因为我们觉得不公平；害怕，
For example, sadness is because we have lost something; anger is because we feel it is unfair; fear is because we have lost something;
是因为我们不知道会发生什么；担心，是因为我们想太多了。
We worry because we don’t know what will happen; we worry because we think too much.
这些感觉会让我们的心很重，不想吃饭，也不想出去。
These feelings can make us feel heavy-hearted, and we won’t want to eat or go out.
我们会一直想，一直想，可是没有用。
We will keep thinking and thinking, but it’s no use.
这时候，我们要知道，我们不是坏人，我们只是有情绪。
At this time, we must know that we are not bad people, we just have emotions.
情绪就像天气。
Moods are like the weather.
有时候是晴天，有时候是雨天。
Sometimes it is sunny, sometimes it is rainy.
我们不能控制天气，但是我们可以带伞、穿外套。
We can't control the weather, but we can bring an umbrella and wear a coat.
情绪也是一样，我们不能说“不要生气”就真的不生气了，但是我们可以做一些事情，
The same is true for emotions. We can’t just say “don’t be angry” and we won’t be angry anymore, but we can do something.
让自己慢慢好起来。
Let yourself get better slowly.
比如，我们可以安静地坐一会儿，闭上眼睛，深呼吸三次，让身体慢慢放松。
For example, we can sit quietly for a while, close our eyes, take three deep breaths, and let our body slowly relax.
我们也可以写写今天发生的事，把心里的话写出来，这样心里会轻松一点。
We can also write about what happened today and write down what is in our hearts, so that we can feel better.
还有一个方法，就是说出来。
Another way is to speak out.
你可以找一个朋友，一个家人，或者一个老师，把你的感觉告诉他。
You can find a friend, a family member, or a teacher and tell them how you feel.
你可以说：“我今天很难过，因为我考试没考好。
You could say, "I'm sad today because I didn't do well on my test.
”当你说出来的时候，你会觉得好一点。
"When you say it, you feel better.
因为你不是一个人，你不是孤单的。
Because you are not alone, you are not lonely.
别人也会有一样的感觉，我们可以一起学习，一起成长。
Others will feel the same way, and we can learn and grow together.
所以，负面情绪不是坏东西，它只是告诉我们：“现在你有一点累了，要休息一下。
So, negative emotions are not bad things, they just tell us: "Now you are a little tired, take a break.
”它就像一个信号，让我们听听自己的心，看看自己的生活。
“It’s like a signal for us to listen to our hearts and look at our lives.
只要我们慢慢学，我们就会越来越懂自己，也会更开心。
As long as we learn slowly, we will understand ourselves more and more and be happier.
有时候，我们觉得不开心，是因为我们太累了。
Sometimes, we feel unhappy because we are too tired.
每天上课、做作业、学习新东西，大脑一直在工作，身体也一直在动。
Every day, I attend classes, do homework, and learn new things. My brain is always working and my body is always moving.
我们没有好好休息，也没有时间和朋友聊天。
We didn’t get enough rest and we didn’t have time to chat with friends.
这样，我们的心就会觉得很重，好像背了一个大书包，走路都走不快。
In this way, our hearts will feel heavy, as if we are carrying a big schoolbag, and we can't even walk fast.
我们还可能开始觉得别人不喜欢我，我不够好，我做不好。
We may also start to feel that others don’t like me, I’m not good enough, and I can’t do it well.
其实，这些都不是事实，只是我们的心太累了，看东西不清楚了。
In fact, these are not facts, it’s just that our minds are too tired and we can’t see things clearly.
所以，休息很重要。
So, rest is important.
每天睡觉要睡够，不要太晚睡。
Get enough sleep every day and don’t go to bed too late.
吃饭也要吃好，吃热的饭，喝热的水，让身体有力气。
You should also eat well, eat hot meals and drink hot water to give your body strength.
这样，我们的心也会慢慢变好。
In this way, our hearts will gradually get better.
有的人不说话，他们觉得说出来不好意思。
Some people don't speak because they feel embarrassed to speak out.
可是，不说话的时候，情绪在心里，一直不出来，时间久了，心里会更不舒服。
However, when you don’t speak, your emotions stay in your heart and never come out. Over time, you will feel even more uncomfortable.
我们可以学着用简单的词说出自己的感觉，
We can learn to express our feelings using simple words,
比如“我今天不开心”、“我觉得很累”、“我想一个人坐一会儿”。
For example, "I'm unhappy today", "I feel very tired", "I want to sit alone for a while".
这些话不难，但很有用。
These words are not difficult, but they are very useful.
当别人知道我们的感觉时，他们可以给我们帮助，也可以陪我们一起安静一下。
When others know how we feel, they can offer support or simply spend some quiet time with us.
还有一个方法是动一动身体。
Another way is to move your body.
你可以去走路、跑步、骑车，或者只是做几个动作，听听喜欢的音乐。
You can go for a walk, a run, a bike ride, or just do a few exercises and listen to some music you like.
身体动起来的时候，我们的心也会轻松一些。
When our bodies move, our hearts will feel more relaxed.
你会发现，原来只是心情不好，并不是世界不好。
You will find that it is just your bad mood, not the bad world.
每天出去看看天、看看树、看看花，也是一种帮助。
Going out every day to look at the sky, the trees, and the flowers is also a help.
大自然会给我们安静的感觉，慢慢地，我们就会好一些。
Nature will give us a sense of tranquility, and slowly, we will feel better.
我们也可以学会跟自己说好听的话。
We can also learn to say nice things to ourselves.
比如：“我今天已经很努力了”、“我做得不错”、“我可以慢慢来”。
For example: "I have worked hard today", "I did a good job", "I can take my time".
这些话像朋友一样陪我们，不会让我们觉得孤单。
These words accompany us like friends and never let us feel lonely.
不要总是说“我不行”、“我不好”。
Don’t always say “I can’t do it” or “I’m not good enough”.
我们每个人都不完美，但我们可以每天进步一点点。
None of us are perfect, but we can all improve a little bit every day.
情绪就像水，有时候多，有时候少。
Emotions are like water, sometimes more, sometimes less.
我们不能控制它来不来，但我们可以学会怎么接住它，不让它变成一场大雨。
We cannot control whether it comes or not, but we can learn how to catch it and prevent it from turning into a heavy rain.
当我们慢慢明白这些，我们就可以笑着面对每一天。
When we gradually understand these things, we can face every day with a smile.
我们的生活不是一直快乐，也不是一直难过，而是有很多颜色。
Our life is not always happy, nor is it always sad, but it has many colors.
只要我们愿意去感受，去学习，生活就会更温暖。
As long as we are willing to feel and learn, life will be warmer.
当我们明白了情绪是正常的，我们就可以开始学习怎么和它一起生活。
When we understand that emotions are normal, we can begin to learn how to live with them.
我们可以试一试一些简单的方法。
We can try some simple methods.
第一个方法是深呼吸。
The first method is to take deep breaths.
当你觉得生气、紧张或者想哭的时候，你可以停一下，慢慢地吸气，再慢慢地呼气。
When you feel angry, nervous, or want to cry, you can stop, breathe in slowly, and then breathe out slowly.
你可以一边数“一、二、三”，一边呼吸。
You can count "one, two, three" while breathing.
这样做三到五次以后，你的心会安静一点，你的大脑也会更清楚。
After doing this three to five times, your mind will be calmer and your brain will be clearer.
第二个方法是写下来。
The second method is to write it down.
你可以拿一张纸，写下你今天的感觉，也可以写“我不开心，因为……”，“我很累，
You can take a piece of paper and write down how you feel today, or you can write "I am unhappy because...", "I am tired,
因为……”。
because……".
你写的时候，不需要写得很好，只要把你心里的东西写出来。
When you write, you don't need to write very well, just write down what's in your heart.
写完以后，你可以看一看，有时候你会发现，原来这件事没有那么大，也没有那么可怕。
After you finish writing, you can take a look at it. Sometimes you will find that the matter is not that big or that scary.
写字就像把心里的东西放出来，心就不会太重了。
Writing is like letting go of what’s in your heart, so your heart won’t feel too heavy.
第三个方法是做一些你喜欢的事情。
The third way is to do something you enjoy.
比如听音乐、画画、看书、种花，或者只是看着窗外发呆。
For example, listening to music, painting, reading, planting flowers, or just staring out the window.
这些小小的事情可以给我们快乐。
These little things can bring us joy.
不要以为快乐一定要做大事，其实很多小事也能让我们笑。
Don’t think that you have to do big things to be happy. In fact, many small things can also make us laugh.
当我们做自己喜欢的事情时，我们的心就像太阳一样，慢慢亮起来。
When we do what we like, our hearts light up like the sun.
第四个方法是给自己时间。
The fourth method is to give yourself time.
有时候我们太着急，希望马上就不难过、马上就快乐。
Sometimes we are too anxious and hope to stop being sad and be happy right away.
但心不是电脑，不能一下子就变。
But the mind is not a computer; it cannot change all at once.
我们要给自己一点时间，一天不行，就两天；两天不行，就三天。
We need to give ourselves some time. If one day doesn’t work, try two days; if two days doesn’t work, try three days.
慢慢地，我们会发现，原来今天的感觉和昨天不一样了。
Slowly, we will find that the feeling today is different from yesterday.
情绪就像水，时间就是太阳。
Emotions are like water, and time is the sun.
慢慢地，它会变轻，也会变干净。
Slowly, it will become lighter and cleaner.
我们还可以学一个新的习惯，就是每天晚上睡觉前，想三件今天开心的事。
We can also learn a new habit, which is to think about three happy things that happened today before going to bed every night.
可以是吃到好吃的饭，看到一朵花，听到朋友的笑声。
It could be eating a delicious meal, seeing a flower, or hearing a friend’s laughter.
这些事情虽然小，但它们会告诉我们：今天也有快乐的时刻。
Although these things are small, they tell us that there are happy moments today.
我们不只是有“负面情绪”，我们也有“正面情绪”。
We don't just have "negative emotions", we also have "positive emotions".
当我们学会看到这些好东西，我们的心就会更强大。
When we learn to see these good things, our hearts will become stronger.
生活不会一直很好，也不会一直不好。
Life will not always be good, nor will it always be bad.
它像天气，有阳光，也有雨。
It's like the weather, there is sunshine and there is rain.
我们不能只希望阳光，也要学着在下雨的时候拿伞、穿外套，保护自己。
We can't just hope for sunshine, we also have to learn to take an umbrella and wear a coat to protect ourselves when it rains.
我们不是要“没有情绪”，而是要“照顾情绪”。
We are not trying to be “without emotions” but to “take care of emotions”.
当我们学会了照顾自己的心，我们就会越来越自由，越来越快乐。
When we learn to take care of our hearts, we will become freer and happier.
很多人觉得情绪是一个问题，特别是负面情绪，
Many people think that emotions are a problem, especially negative emotions.
他们会说：“我不应该难过”、“我不可以生气”。
They will say, "I shouldn't be sad" and "I can't be angry."
可是，我们不是机器人，我们有心，也有感觉。
But we are not robots, we have hearts and feelings.
我们不能控制情绪来不来，但我们可以决定怎么面对它。
We cannot control whether emotions come or not, but we can decide how to deal with them.
情绪就像一个客人，它来了，我们看见它，知道它在，然后请它坐一下，
Emotion is like a guest. It comes, we see it, know it is there, and then ask it to sit for a while.
但不要让它住在我们家。
But don't let it live in our house.
如果我们一直不理它，它会越来越大，最后可能变成我们生活的主人。
If we keep ignoring it, it will grow bigger and bigger, and may eventually become the master of our lives.
我们要记得，我们是自己的主人，情绪只是客人。
We must remember that we are our own masters and our emotions are just guests.
有时候，我们太在意别人的看法。
Sometimes, we care too much about what others think.
别人说我们“不好”、“太慢”、“不聪明”，我们就开始怀疑自己。
When others tell us that we are “bad,” “too slow,” or “not smart,” we begin to doubt ourselves.
这些话会让我们有负面情绪。
These words can make us feel negative.
其实，别人说的话，不一定是真的。
In fact, what others say may not be true.
我们要听听自己的声音。
We need to listen to our own voices.
你可以问自己：“我真的不好吗？
You can ask yourself, “Am I really that bad?
”“我有努力吗？
"Have I tried hard?
”“我今天做了什么？
"What did I do today?
”当我们学会和自己说话，我们就不会一直听别人的声音，而是听自己的心。
“When we learn to talk to ourselves, we stop listening to other people’s voices and start listening to our own hearts.
一个学生考试没有考好，他很难过。
A student was very sad because he did not do well in the examination.
他觉得自己太笨，不聪明。
He felt that he was too stupid and not smart.
他每天都很努力，可是这一次没有考好。
He works hard every day, but he didn't do well in the exam this time.
他开始不想学习，也不想见朋友。
He began to not want to study or see his friends.
他心里很乱，觉得一切都没有用。
He was very confused and felt that everything was useless.
可是后来，他的老师告诉他：“考试只是一次，不是你的人生全部。
But later, his teacher told him: "The test is just one time, it is not your whole life.
你难过是正常的，但你要记得，你每天都在进步。
It's normal to feel sad, but remember that you are making progress every day.
”这个学生开始每天写下他做得好的事情，
"The student began to write down every day what he did well.
比如“我今天早起了”、“我今天背了十个新词”。
For example, "I got up early today" and "I memorized ten new words today."
慢慢地，他发现自己不是不行，只是这一次没有做好。
Gradually, he realized that it was not that he was incapable, but that he just didn't do it well this time.
他又开始笑了，开始学习了。
He started laughing again and started studying.
每个人都会有低的时候，这不是问题。
Everyone has lows sometimes, and that's not a problem.
这是我们成长的一部分。
It's part of our growth.
我们要学会在低的时候照顾自己，就像我们感冒的时候喝热水、吃药一样，
We must learn to take care of ourselves when we are down, just like drinking hot water and taking medicine when we have a cold.
难过的时候我们也要对自己好一点。
We should also be kind to ourselves when we are sad.
不要骂自己，不要说“我不好”、“我不行”，
Don't scold yourself, don't say "I'm not good" or "I can't do it",
而是要说“我在努力”、“我在学习”、“我有价值”。
Instead, we should say “I am working hard”, “I am learning”, and “I am valuable”.
我们要给自己的心一个温暖的家，让它可以休息，可以慢慢变好。
We must give our hearts a warm home so that they can rest and slowly get better.
我们不需要一直快乐，但我们需要一直爱自己。
We don't need to be happy all the time, but we do need to love ourselves all the time.
当我们爱自己时，我们就有力量去爱别人，也有力量去面对生活。
When we love ourselves, we have the power to love others and the power to face life.
负面情绪会来，但它也会走。
Negativity will come, but it will also go.
我们可以对它说：“谢谢你来，我知道你是来告诉我一些事，但现在，我要继续前走了。
We can say to it, "Thank you for coming. I know you came to tell me something, but now I have to move on.
”这样，我们就不会被情绪拉走，而是带着情绪，一起慢慢走向光亮的地方。
"In this way, we will not be pulled away by emotions, but will carry our emotions and slowly walk towards the bright place together.
有时候，我们看到别人笑得很开心，就会想：“为什么他总是快乐？
Sometimes, when we see others smiling happily, we wonder, “Why is he always so happy?
我为什么不快乐？
Why am I not happy?
”可是我们不知道，也许那个人昨天也哭了，也有他的难过。
"But we don't know, maybe that person also cried yesterday and had his own sadness.
很多人不会把自己的负面情绪说出来，他们看起来很好，其实心里也有不好的感觉。
Many people don’t express their negative emotions. They look fine, but they actually have bad feelings inside.
所以，不要一直比较。
So, stop comparing all the time.
每个人的生活都不一样，每个人的心也不一样。
Everyone's life is different, and everyone's heart is different.
我们不需要像别人一样，我们只要做自己。
We don't need to be like others, we just need to be ourselves.
只要我们每天往前走一点点，就是好的。
As long as we move forward a little bit every day, it will be good.
当我们遇到问题的时候，不要一个人一直想。
When we encounter problems, we should not think about them alone.
可以去外面走一走，看一看天，看看树，看一看人。
You can go for a walk outside, look at the sky, look at the trees, and look at people.
你会发现，世界很大，不只是你一个人有问题。
You will find that the world is big and you are not the only one with problems.
有时候，问题在我们的脑子里，我们一直想，一直想，它就越来越大。
Sometimes, the problem is in our mind, and the more we think about it, the bigger it becomes.
可是当我们出去，动一动，心就会慢慢放下了。
But when we go out and move around, our hearts will slowly calm down.
我们也可以听听音乐，看看电影，或者做一点简单的运动。
We can also listen to music, watch movies, or do some simple exercise.
这些小事可以给我们新的感觉，新的能量。
These little things can give us new feelings and new energy.
我们也可以写一个“情绪日记”。
We can also keep an "emotional diary".
每天写一点今天的感觉，可以是一句话，也可以是一个表情。
Write down how you feel today every day. It can be a sentence or an expression.
你可以画一个太阳，表示开心；画一朵云，表示难过。
You can draw a sun to express happiness, and a cloud to express sadness.
这样我们可以看见自己的心，也更懂自己。
In this way we can see our own hearts and understand ourselves better.
一个月以后你再看，会发现自己有很多时候是开心的，也有时候是安静的。
If you look back a month later, you will find that you were happy most of the time and quiet at other times.
你会明白，情绪是来来去去的，就像春天来了又走，夏天热了又凉。
You will understand that emotions come and go, just like spring comes and goes, and summer heats up and cools down.
我们要学会谢谢自己。
We must learn to thank ourselves.
谢谢自己今天努力了，谢谢自己没有放弃，谢谢自己还在笑。
Thank you for working hard today, thank you for not giving up, thank you for still smiling.
我们可以对自己说“你已经做得很好了”、“你不需要完美”、“你值得被爱”。
We can tell ourselves “You’re doing great,” “You don’t need to be perfect,” and “You deserve to be loved.”
这些话虽然简单，但它们可以让我们的心更温暖。
Although these words are simple, they can warm our hearts.
当我们的心温暖了，生活就不一样了。
When our hearts are warm, life is different.
学会管理情绪，不是不要情绪，而是让情绪变成朋友。
Learning to manage emotions does not mean getting rid of emotions, but making emotions your friends.
它告诉我们哪里痛，哪里需要休息。
It tells us where it hurts and where we need to rest.
它是我们的老师，不是我们的敌人。
It is our teacher, not our enemy.
只要我们愿意听，愿意学，我们就可以越来越好。
As long as we are willing to listen and learn, we can get better and better.
也许今天你很难过，但明天早上起来，阳光又会照在窗上。
Maybe you are sad today, but when you wake up tomorrow morning, the sun will shine on the window again.
你会看到新的自己，新的心情。
You will see a new self and a new mood.
我们要相信自己，相信生活，相信每一天都是新的开始。
We must believe in ourselves, believe in life, and believe that every day is a new beginning.
这样，我们就可以带着温柔的心，走在每天的路上。
In this way, we can walk our daily paths with a gentle heart.
✍️ Vocabulary & Examples - 词汇和例子
Let's learn a few useful and meaningful phrases from today's podcast!
负面情绪
Meaning: Negative emotions
Explanation: This refers to feelings like sadness, anger, fear, or worry. These are common emotions that make us feel uncomfortable or upset.
Example from the text: 这种感觉就是“负面情绪”。
深呼吸
Meaning: Deep breathing
Explanation: Taking slow and deep breaths is a simple method to calm yourself when you're upset or nervous.
Example from the text: 闭上眼睛，深呼吸三次，让身体慢慢放松。
慢慢地
Meaning: Slowly, gradually
Explanation: Used to describe actions that take time or happen little by little. It shows that change doesn't happen instantly.
Example from the text: 慢慢地，我们就会越来越懂自己。
写下来
Meaning: Write it down
Explanation: Writing your feelings on paper helps release emotions and better understand yourself.
Example from the text: 你可以拿一张纸，写下你今天的感觉。
情绪就像天气
Meaning: Emotions are like the weather
Explanation: This metaphor shows that emotions change like weather—sunny or rainy—and we should accept them as part of life.
Example from the text: 情绪就像天气。有时候是晴天，有时候是雨天。
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