.
Identify the trigger for your anger; clarify what’s happening. Are rights and boundaries---yours or another’s---being violated? Are you compromising or losing yourself in some way? Are your needs, dreams, talents being ignored?
*Clarify
當眼淚洗淨蒙塵的心靈，自我才能撥雲見日。
In the process of identifying what’s causing your anger, you determine what is and is not acceptable to you. This is vital self-knowledge. Use it to guide your choices and shape your life.
*Self-knowledge
人生不必求全，明晰的自我認知會讓你歡喜過日子。
Determine how you can change the situation that is causing your anger. Sometimes there’s specific action you can take. Sometimes you can remove yourself from patterns of relating that generate anger. Sometimes all you can do is change your attitude. But you can always do something.
*Do something
最快的洩憤方式就是激怒別人，當然，這是錯誤的法則！
Focus on what you can do that will decrease your anger. It may seem as if others are the problem; if only they would change…but you can’t change others. People are not responsible for your anger, only for their actions. No one else can take your anger away.
*Others
不要讓自己的情緒掌握在別人手裡，你得做自己的主宰。
Like a laser, anger can be a potent force for destruction or healing, depending on how it is used. Anger misused can destroy relationships with sharp words, fiery explosions, and smoldering resentments. Used effectively, anger can cut surgically through emotional debris, allowing healing change to happen.
*Healing
憤怒幫我們找到傷口；誠實面對自我能使傷口癒合。
When you’re angry, your body responds with increased pulse, breathing, and blood pressure; muscles tense up; adrenaline is released. Don’t try to defuse your anger with unrestrained ranting and yelling. Contrary to popular belief, it will only intensify your rage and physical responses. To calm your anger, you need to find a way to act effectively.
*Calm
冷靜不是壓抑。記得：用冷靜的腦為胸中的怒火降溫。
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