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That's when I have difficulty getting out of this downward, vicious cycle.
那时我将很难脱离这种下行恶性的循环
Positive emotions do the opposite.
积极情绪正相反
They broaden and build.
它们扩展建立
Broaden and build leads to positive emotions.
扩建导致积极情绪
Then positive emotions further broaden and build.
积极情绪再进一步扩建
So that's a virtuous cycle.
所以是个良性循环
And I look broadly, I look to othe people, I look to other things: So what can I do now?
我眼界宽了关注其他人关注其他事，思考现在我能做什么?
Where can I go? Where can I spend my time?
我能去哪里?我把时间用在哪里?
And very often what that does a positive emotion can take us out of this downward spiral and create an upward spiral.
很经常的是积极情绪把我们带出下行螺旋形成一个上行螺旋
A positive emotion can come in form of watching a humorous film;
积极情绪可以是看一部滑稽电影
it can come in form of "if you take a deep breath"
可以是"一次深呼吸"
we talked about deep breathing when we talked about my body;
探讨"心理，身体"时会谈到深呼吸
a positive emotion can come in form of interaction with a friend, a pleasant one.
积极情绪可以是与朋友交流一次愉快的交流
It's the positive emotion that can take us out from this downward spiral to this upward spiral.
积极情绪能把我们带离这个下行螺旋进入这个上行螺旋
And again it doesn't always take a very long time.
而且不用很久
And the challenge is to combine "the permission to be human"
困难在于将之与准许为人相结合
to experience the emotion to go through the motion
去体会情绪，实现转移
and yet not to enter the downward spiral where six months later, after small incident, I'm still in that rot.
但不会进入下行螺旋在发生小小意外六个月后，仍心情低落
We'll talk about what is the right time and how do you find the right time,
我们会谈到什么是合适的时候如何找到合适的时候
how do you find the balance between thinking about painful emotions
以及如何在思考痛苦情绪
and when does it slide to rumination, which is not always helpful.
和让痛苦情绪滑入沉思到平衡沉思并非总有帮助
