Ranting doesn’t have to be a waste of breathe and time. You can turn a rant into a powerful tool for productivity. Learn how to transform your sense of victim hood and irritability to self-empowerment and mental clarity.

狂歡不必浪費(fèi)呼吸和時(shí)間。 您可以將rant變成提高生產(chǎn)力的強(qiáng)大工具。 了解如何將受害者的頭緒和煩躁感轉(zhuǎn)變?yōu)樽晕屹x權(quán)和頭腦清晰。

By decoding the emotional mess behind a rant, you can find out what changes need to be made in your life to save yourself heartache and time. But you have to brew in the icky feelings first before you can understand what caused them — and then do something productive about it.

通過(guò)解碼a繞的情緒混亂，您可以找出生活中需要進(jìn)行哪些更改以節(jié)省自己的心痛和時(shí)間。 但是，您必須先制造出令人討厭的感覺(jué)，然后才能理解是什么原因造成的，然后再進(jìn)行一些有成效的工作。

The rewards of a heartfelt rant don’t come easy. You have to put in the work, sweat, and maybe tears and refine your art of rant. You have to be willing to lose control before you can create order from emotional chaos.

發(fā)自?xún)?nèi)心的怒吼的回報(bào)并不容易。 您必須投入工作，大汗淋漓，甚至流淚，并完善自己的rant諧藝術(shù)。 您必須先失去控制權(quán)，然后才能從情緒混亂中創(chuàng)造秩序。

Here are seven crucial steps for turning a rant into a productivity power tool:

以下是將ant變成生產(chǎn)力動(dòng)力工具的七個(gè)關(guān)鍵步驟：

1.允許自己進(jìn)入Rant (1. Give Yourself Permission to Rant)

Society has a hard time stomaching anger. The slightest drop in the bloodstream is sign that you’re savage. But anger is merely a signal that was biologically hardwired over centuries of evolution. It’s there to alert you of danger — things in your environment (or even from yourself) that prevent you from successfully attaining your goals in life. Now that threat may be real or perceived, but that’s beside the point. When your body goes into alert mode — it’s your job to pay attention and do something about it.

社會(huì)很難忍受憤怒。 血液中的絲毫下降是您野蠻的跡象。 但是憤怒只是一個(gè)信號(hào)，在過(guò)去的幾個(gè)世紀(jì)的進(jìn)化中一直是生物學(xué)聯(lián)系的。 它可以提醒您危險(xiǎn)–環(huán)境中(甚至來(lái)自您自己)的事情會(huì)阻止您成功實(shí)現(xiàn)人生目標(biāo)。 現(xiàn)在，這種威脅可能是真實(shí)的，也可能是可以感知的，但這已不重要了。 當(dāng)您的身體進(jìn)入警報(bào)模式時(shí)，您需要注意并采取一些措施。

To give yourself permission to rant, you have to see anger for what it really is: a signal of threat. Once you realize that anger is just a signal you need to pay attention to, you don’t have to feel guilty, dangerous, or immature for getting the urge to rant.

為了讓自己獲得批準(zhǔn)，您必須看到憤怒的真正含義：威脅的信號(hào)。 一旦意識(shí)到憤怒只是您需要注意的信號(hào)，您就不必為感到憤怒而感到內(nèi)，危險(xiǎn)或不成熟。

Ranting gives a voice to upset, irritation, frustration, and anger. Ranting helps you connect with that signal of threat. Give yourself permission to rant all out, until you know what that signal is.

亂叫使人心煩意亂，惱怒，沮喪和憤怒。 狂暴幫助您與威脅信號(hào)聯(lián)系起來(lái)。 授予自己大聲疾呼的權(quán)限，直到您知道該信號(hào)是什么。

You can say to yourself, “Man, I’m really fired up right now. I’m going to take this time to get this rant out of my system. Because it’s important that I pay attention to what’s going on, so I can make sure I’m not ignoring something dangerous to my health, productivity, or success.”

您可以對(duì)自己說(shuō)：“伙計(jì)，我現(xiàn)在真的很生氣。 我將花點(diǎn)時(shí)間從系統(tǒng)中剔除這個(gè)咆哮。 因?yàn)槲乙⒁獍l(fā)生的事情很重要，所以我可以確保我不會(huì)忽略對(duì)自己的健康，生產(chǎn)力或成功有害的事情?！?/p>

2.選擇時(shí)間和地點(diǎn) (2. Pick a Time and Place)

Once you give yourself permission to rant, you need to figure out when, where, and how you’re going to do it.

授予rant許可后，您需要弄清楚何時(shí)，何地以及如何進(jìn)行。

When: The best time to rant is as soon as you start to feel upset about the trigger. When circumstances don’t allow, you can reschedule to later. Later is fine, but too late can give you time to cool off and think about things from different perspective. Which makes it harder to get in touch with your original feelings.

時(shí)間：最佳的咆哮時(shí)間是您一旦對(duì)扳機(jī)感到沮喪。 如果情況不允許，您可以重新安排到以后。 以后可以，但是為時(shí)已晚，可以給您一些時(shí)間冷靜下來(lái)，從不同的角度思考問(wèn)題。 這使得與您的原始感受保持聯(lián)系變得更加困難。

It’s not a good idea to go to sleep before a rant, because that will calm your nervous system and make everything appear to be okay for a while. Appearances deceive; if everything was A-OKAY then you wouldn’t have had the urge to rant in the first place.

在大聲叫to之前入睡不是一個(gè)好主意，因?yàn)槟菢訒?huì)使您的神經(jīng)系統(tǒng)平靜下來(lái)，并使一切看起來(lái)好一會(huì)兒。 外觀(guān)欺騙； 如果一切都很好，那么您一開(kāi)始就不會(huì)有怒吼的沖動(dòng)。

It’s also not a good idea to eat a big meal before a rant, because digestion zaps your energy and ability to get all riled up. Avoid mood-altering substances period, as they’re neither helpful nor healthy.

在大聲喧before之前吃一頓大餐也不是一個(gè)好主意，因?yàn)橄瘯?huì)削弱您的精力和能力，使他們被徹底消化。 避免改變情緒的物質(zhì)，因?yàn)樗鼈兗葻o(wú)益又無(wú)益。

Where: Ranting needs to be done in a place where you feel comfortable enough to be completely honest about how irked you feel. Your rant needs to be in raw form for you to shape anything meaningful from it. If it’s fake, it’s just a waste of time. If it’s forced, it’s not useful. If you’re trying to be logical, coherent, presentable, or politically correct — you’ll cut your rant short with sugar-coating and unnecessary defensiveness.

哪里：放牧需要在一個(gè)您感到足夠舒服以完全誠(chéng)實(shí)地感到自己不舒服的地方進(jìn)行。 您的螞蟻必須是原始形式，才能從中獲得任何有意義的信息。 如果是假的，那只是浪費(fèi)時(shí)間。 如果是強(qiáng)制的，則沒(méi)有用。 如果您試圖變得邏輯性，連貫性，表象或在政治上正確無(wú)誤，那么您會(huì)因糖衣和不必要的防御而感到厭煩。

Ranting is all about you and your completely biased viewpoint — so only rant in a space where it can be all about you. That usually means in private.

亂倫與您和您完全偏見(jiàn)的觀(guān)點(diǎn)有關(guān)-因此，只有在可能與您有關(guān)的空間中散布騷動(dòng)。 這通常意味著私下里。

In Good Company or in Private? It’s okay to rant in the presence of a good friend or someone else you trust — but only if they can respect your rant and not to interrupt or influence what you really have to say.

在好公司還是私人？ 可以在有好朋友或您信任的其他人在場(chǎng)的情況下大聲疾呼-但前提是他們可以尊重您的大聲疾呼，而不要打擾或影響您真正要說(shuō)的話(huà)。

It’s also okay to rant in a public space as long as no one is harmed in the process, like on your personal blog. Keep in mind, online anonymity has its merits — for things like job security, maintaining friendships, or building your personal brand. Also keep in mind that people who rant in public usually try to please an audience or entertain instead of really get to the core of their feelings. That’s not ranting in raw form, but domesticated rant. And it falls short because it’s diluted.

只要在此過(guò)程中沒(méi)有人受到傷害(例如在您的個(gè)人博客上)，也可以在公共場(chǎng)所咆哮。 請(qǐng)記住，在線(xiàn)匿名具有其優(yōu)點(diǎn)-例如工作安全，保持友誼或建立您的個(gè)人品牌。 還請(qǐng)記住，在公開(kāi)場(chǎng)合咆哮的人通常會(huì)試圖取悅觀(guān)眾或娛樂(lè)自己，而不是真正地去感受自己的情感核心。 那不是原始形式的咆哮，而是馴化的咆哮。 而且它由于稀釋而達(dá)不到要求。

3.設(shè)置一些基本規(guī)則 (3. Set Some Ground Rules)

After you’ve figured out when, where, and within whose company you’re going to rant, you need to stick to the plan. It’s important that you are the one steering the rant, and it’s not driving you by the horns. In order to turn a rant into a productivity power tool — you need to use the rant as a springboard to finding constructive responses to clear problems in your life.

在確定了要在何時(shí)，何地以及在哪個(gè)公司任職的公司之后，您需要遵守計(jì)劃。 重要的是，您必須控制住螞蟻，并且不要驅(qū)使您擺脫困境。 為了將rant變成生產(chǎn)力動(dòng)力工具，您需要使用rant作為跳板，以找到建設(shè)性的對(duì)策來(lái)解決生活中的問(wèn)題。

To accomplish this, you have to rant on your terms, and not just spew for the sake of it. Your aim is controlled recklessness, not just recklessness. That requires ground rules.

要做到這一點(diǎn)，您必須保證自己的條件，而不僅僅是為此而吐口水。 您的目標(biāo)是控制魯re，而不僅僅是魯ck。 這需要基本規(guī)則。

The first ground rule that you should have for any rant is:

您對(duì)任何螞蟻都應(yīng)具備的第一條基本規(guī)則是：

“I agree not to harm anyone (including me) physically, emotionally, or psychologically, in the process of my personal rant.”

“我同意在我的個(gè)人咆哮過(guò)程中不對(duì)任何人(包括我)在身體，情感或心理上造成傷害?！?/p>

This is where having an audience can get tricky, and drawing the lines gets tough. Again, it’s safest to rant in private.

在這里，吸引觀(guān)眾會(huì)變得很棘手，而劃界也會(huì)變得困難。 同樣，私下咆哮是最安全的。

A second important ground rule you need to have is:

您需要具有的第二個(gè)重要基本規(guī)則是：

“The purpose of my rant is to be brutally honest about how I feel in regards to Billy/the weather/Aunt Jane/my car. In order to get clear on how to ultimately improve my relationship with Billy/the weather/Aunt Jane/my car. Or to walk away from the unhealthy relationship.”

“我的咆哮的目的是要對(duì)我對(duì)Billy /天氣/ Jane姨媽/我的車(chē)的感覺(jué)殘酷誠(chéng)實(shí)。 為了弄清楚如何最終改善我與Billy /天氣/ Jane姨媽/我的車(chē)的關(guān)系。 還是要擺脫這種不健康的關(guān)系?！?/p>

Your short term goal is to rant about Billy/the weather/Aunt Jane/your car. But your long term goal is to figure out how to go about your business with them in the most productive way. When you set this ground rule going into the rant, you have more room to really let loose in the short-term to be as productive as you can in the long-term. The short-term is all about identifying problems. The long-term is all about finding solutions.

您的短期目標(biāo)是大聲疾呼比利/天氣/簡(jiǎn)姨媽/您的車(chē)。 但是您的長(zhǎng)期目標(biāo)是弄清楚如何以最有效的方式與他們開(kāi)展業(yè)務(wù)。 當(dāng)您將此基本規(guī)則設(shè)置為高調(diào)時(shí)，您就有更大的空間在短期內(nèi)真正放松自己，從而長(zhǎng)期發(fā)揮最大的生產(chǎn)力。 短期是關(guān)于發(fā)現(xiàn)問(wèn)題的。 長(zhǎng)期是尋找解決方案。

A third ground rule you need to have is:

您需要具備的第三個(gè)基本規(guī)則是：

“I won’t act on any rash decisions. Instead, I’ll wait until I’m completely done ranting, have transitioned back to normal-mode, and have ideally waited for at least 24 hours before taking any action.”

“我不會(huì)對(duì)任何輕率的決定采取行動(dòng)。 取而代之的是，我要等到我完全完成了調(diào)音工作，過(guò)渡到正常模式，并理想地等待了至少24小時(shí)之后，才能采取任何措施?！?/p>

This also gives you freedom say things that you won’t really act on or plan things that you won’t really do. The point is that if you feel like acting on certain things or doing certain things — you need to acknowledge that. Which is a separate issue entirely from actually following through. And this ties into Step 7.

這也使您可以自由表達(dá)自己不會(huì)真正執(zhí)行的事情或計(jì)劃自己不會(huì)真正執(zhí)行的事情。 問(wèn)題的關(guān)鍵是，如果你覺(jué)得作用于某些事情或做某些事-你需要承認(rèn)。 這是一個(gè)完全獨(dú)立于實(shí)際的單獨(dú)問(wèn)題。 并將其綁定到步驟7。

Are there any other helpful ground rules you can think of?

您還能想到其他有用的基本規(guī)則嗎？

4.振作起來(lái) (4. Rant Your Heart Out)

Even if you give yourself permission to rant, pick a time and place, and show up — ranting can still be a challenge. First of all, it’s not comfortable losing control or feeling helpless. It’s no fun to admit that you’re upset in the first place. And it’s certainly no party acknowledging how rude your coworker was to you yesterday or how inconsiderate your next door neighbor is of your cat.

即使您允許自己批準(zhǔn)rant，選擇時(shí)間和地點(diǎn)并出現(xiàn)-rant仍然是一個(gè)挑戰(zhàn)。 首先，失去控制或感到無(wú)助會(huì)很不舒服。 首先承認(rèn)你很沮喪是沒(méi)有意思的。 當(dāng)然，沒(méi)有人承認(rèn)您的同事昨天對(duì)您有多么粗魯，或者隔壁鄰居對(duì)您的貓有多么不屑一顧。

Here are some tips for ranting your heart out:

以下是一些振奮人心的技巧：

Cut to the chase: Don’t worry about explaining yourself, or building up to what you really want to say with a story first. Just say it. Say it loud. Say it clear. Exactly how you want to say it. Is your best friend a big meanie because he ditched you for a girl? Then start there with “Bigger-Than-Big Meanie.”

追趕追趕者：不要擔(dān)心會(huì)解釋自己，或者先講故事就可以真正表達(dá)自己的意思。 你說(shuō)吧大聲說(shuō)出來(lái)。 說(shuō)清楚。 確切地說(shuō)。 你最好的朋友是因?yàn)樗麙仐壞闳フ乙粋€(gè)女孩而成為一個(gè)大騙子嗎？ 然后從“大于平均數(shù)”開(kāi)始。

Don’t make excuses: So your pal fell head over heels for this girl? And it still hurts? Stay with the hurt, don’t make excuses. Glossing over his actions and looking for excuses won’t do you any good. It will distract you from getting in touch with the problem — that your best friend is not spending time with you anymore. And if you’re distracted from the problem, productivity goes out the window. Because you’ll either hold a grudge and grow resentful over time, resort to passive aggressiveness, overtly seek revenge, have trouble focusing on your work, end the relationship in an abrupt, unfair, and painful way, or slowly let it eat away at your self-confidence.

不要找借口：那么你的朋友為這個(gè)女孩摔倒了嗎？ 而且還疼嗎？ 忍受傷害，不要找借口。 光顧他的行為并尋找借口不會(huì)對(duì)您有任何好處。 這將使您無(wú)法與問(wèn)題取得聯(lián)系-您最好的朋友不再花時(shí)間與您在一起。 而且，如果您不專(zhuān)心處理問(wèn)題，那么生產(chǎn)力就不那么重要了。 因?yàn)殡S著時(shí)間的流逝，您要么懷恨在心，要么變得憤憤不平，就訴諸于被動(dòng)的進(jìn)取心，公開(kāi)報(bào)仇，難以專(zhuān)注于您的工作，以突然，不公平和痛苦的方式結(jié)束戀愛(ài)關(guān)系，或者慢慢地讓它消滅你的自信。

Suspend reason: Reason has no place in a rant. Period. Reason is for speaking calmly over a business meeting, or drafting up a contract with your landlord. Ranting is for getting in touch with how you really feel about something that’s rubbing you the wrong way. Ranting is for focusing entirely on you — so you can get clear on what needs to be done to better focus on your health, productivity and success.

掛起原因：理由無(wú)足輕重。 期。 原因是在商務(wù)會(huì)議上保持冷靜，或者與房東起草合同。 亂跑是為了讓您了解自己對(duì)某事的感覺(jué)，而這會(huì)以錯(cuò)誤的方式給您帶來(lái)磨擦。 騰騰是為了完全專(zhuān)注于您-因此您可以明確需要做什么以更好地關(guān)注自己的健康，生產(chǎn)力和成功。

Jump the gun: Does it feel like your best friend is going to come around anytime soon? Or does it feel like the more he courts his new lady friend, the more he’ll ignore you? Until you’re just a speck of dust on his radar? Well, if it feels that way, voice it. Get it all out of your system. Project the worst possible scenario. It could very well happen. It’s important for you to look at. Because that’s just evolution working for you. Anger was designed to alert you of danger, both present and future. It’s dangerous to your psychological health to associate with a best friend who treats you like a speck of dust. So jump the gun, and listen.

跳槍：感覺(jué)您最好的朋友很快就會(huì)來(lái)嗎？ 還是他越是向新女友求愛(ài)，就越會(huì)忽略你？ 直到您只是他的雷達(dá)上的灰塵斑點(diǎn)？ 好吧，如果有這種感覺(jué)，請(qǐng)發(fā)聲。 充分利用您的系統(tǒng)。 預(yù)測(cè)最壞的情況。 這很可能會(huì)發(fā)生。 請(qǐng)務(wù)必注意。 因?yàn)槟侵皇沁M(jìn)化為您服務(wù)。 憤怒旨在警告您當(dāng)前和將來(lái)的危險(xiǎn)。 與最好的朋友相處對(duì)您的心理健康很危險(xiǎn)，最好的朋友將您當(dāng)作灰塵。 所以跳槍，聽(tīng)。

Forget your manners: Okay, “Biggest-of-Big Meanies” is a little weak. If it’s too weak for your rant, replace it with a stronger descriptor. That may mean saying goodbye to political correctness or respect or understanding — or whatever else comes with being a best friend. Ranting is not about political correctness or respect or understanding. It’s about zoning into to what’s absolutely bothering you and fleshing that out through the words that voice the raw feelings. That may mean recruiting a whole list of not-nice words.

忘掉你的舉止：好的，“最大的手段”有點(diǎn)弱。 如果對(duì)于您的咆哮來(lái)說(shuō)太弱了，請(qǐng)用更強(qiáng)的描述符來(lái)代替。 這可能意味著告別政治上的正確性，尊重或諒解-或成為最好的朋友會(huì)帶來(lái)什么。 ant褻與政治正確性，尊重或理解無(wú)關(guān)。 這是關(guān)于確定什么完全打擾您，并通過(guò)表達(dá)原始感覺(jué)的單詞充實(shí)您。 這可能意味著要招募一整套不擅長(zhǎng)的單詞。

Be uncensored: The best way to kill a rant is to censor it. And then you’re left with unexpressed feelings and a problem that goes unaddressed. So keep it uncensored. And that means saying naughty words if it feels natural. Did you know that swearing can actually be useful to your mental and physical health? A 2009 study showed that people who said their swear word of choice were better able to tolerate pain in a controlled experimental set-up than those who didn’t. Swearing helps you cope with pain (which anger also signals to) because it gives it a voice.

未經(jīng)審查：殺死螞蟻的最好方法是對(duì)其進(jìn)行審查。 然后，您會(huì)留下無(wú)法表達(dá)的感覺(jué)和無(wú)法解決的問(wèn)題。 因此，請(qǐng)保持未經(jīng)審查的狀態(tài)。 如果感覺(jué)自然，那就意味著說(shuō)些頑皮的話(huà)。 您知道咒罵實(shí)際上對(duì)您的身心健康有用嗎？ 2009年的一項(xiàng)研究表明，在受控的實(shí)驗(yàn)設(shè)置中，那些說(shuō)自己選擇發(fā)誓的人比那些沒(méi)有選擇的人更能忍受疼痛。 宣誓可以幫助您緩解痛苦(憤怒也會(huì)發(fā)出信號(hào))，因?yàn)樗梢园l(fā)出聲音。

Center on yourself: Ranting is all about you. How you were wronged. How you’ve been slighted. The respect you deserve. Your efforts that go unacknowledged. Keep the rant all about you — you’re the center of attention. Don’t try to psychoanalyze why Billy hates your cat — just stick with how it makes you feel. Or, if psychoanalyzing why Billy hates your cat makes you feel better, go ahead. The point is to only rant about what ultimately makes you feel heard. Even if you’re ranting alone in your room, you’re still being heard. You’re bringing a problem to your conscious awareness so you can then deal with it productively.

以自己為中心：亂倫與您息息相關(guān)。 你怎么委屈的你如何被輕視。 您應(yīng)得到的尊重。 您的努力未得到認(rèn)可。 保留所有關(guān)于您的騷動(dòng)-您是關(guān)注的中心。 不要試圖進(jìn)行心理分析，以了解比利討厭貓的原因-堅(jiān)持堅(jiān)持它給人的感覺(jué)。 或者，如果要進(jìn)行心理分析，為什么比利討厭您的貓讓您感覺(jué)更好，請(qǐng)繼續(xù)。 關(guān)鍵是只對(duì)最終使您感到被聽(tīng)到的聲音大聲疾呼。 即使您一個(gè)人在房間里咆哮，您仍然會(huì)被聽(tīng)到。 您正在將一個(gè)問(wèn)題帶給您的意識(shí)，這樣您就可以高效地進(jìn)行處理。

6.解碼Rant (6. Decode Your Rant)

After you’ve finished ranting, take as much time as you need to transition back to normal life. Get a drink of water. Take a cold shower. Go for a walk. Fix some dinner for you and your cat.

完成充實(shí)后，請(qǐng)花盡可能多的時(shí)間恢復(fù)正常生活。 喝一杯水。 洗個(gè)冷水澡。 出去走走。 為你和你的貓準(zhǔn)備一些晚餐。

But after you’ve had a nice break, you need to recall that second ground rule:

但是，在休息了一段時(shí)間之后，您需要回顧第二條基本規(guī)則：

“The purpose of my rant is to be brutally honest about how I feel in regards to Billy/the weather/Aunt Jane/my car. In order to get clear on how to ultimately improve my relationship with Billy/the weather/Aunt Jane/my car. Or to walk away from the unhealthy relationship.”

“我的咆哮的目的是要對(duì)我對(duì)Billy /天氣/ Jane姨媽/我的車(chē)的感覺(jué)坦誠(chéng)相待。 為了弄清楚如何最終改善我與Billy /天氣/ Jane姨媽/我的車(chē)的關(guān)系。 還是擺脫不健康的關(guān)系?！?/p>

That ground rule keeps you accountable — responsible — for turning your rant into something productive.

該基本規(guī)則使您有責(zé)任-負(fù)責(zé)-將您的rant變變成富有成效的事情。

In order to make your rant useful, you need to decode it. Figure out how you can translate raw feelings into actionable steps — that save you heartache and time, as well as other personal resources.

為了使您的咆哮有用，您需要對(duì)其進(jìn)行解碼。 弄清楚如何將原始的情感轉(zhuǎn)化為可行的步驟-節(jié)省您的心痛和時(shí)間，以及其他個(gè)人資源。

Here are some suggestions for decoding your rant:

以下是一些解碼您的咆哮的建議：

Look for the boundary violation:

查找邊界違反：

Things don’t tick you off for no reason. You usually get ticked off when someone or something violated your personal boundaries. Personal boundaries are imaginary limits that you make up in order to protect your health and sanity. These limits prevent you from expending your time or other personal resources beyond the critical point. Because when you do expend your time or other resources beyond the critical point — you end up being stressed out, unproductive, and eventually in poor health.

事情不會(huì)無(wú)緣無(wú)故地打敗你。 當(dāng)某人或某物違反您的個(gè)人界限時(shí)，您通常會(huì)被打勾。 為了保護(hù)您的健康和理智，個(gè)人界限是您設(shè)定的虛構(gòu)限制。 這些限制使您無(wú)法花費(fèi)時(shí)間或其他個(gè)人資源超過(guò)臨界點(diǎn)。 因?yàn)楫?dāng)您花費(fèi)時(shí)間或其他資源超過(guò)臨界點(diǎn)時(shí)，您最終會(huì)感到壓力重?fù)?dān)，無(wú)能為力，最終身體狀況不佳。

You might have a boundary for the latest time during the day that you’ll answer a text. Let’s say you go to bed at 10pm each night, and need at least one hour to unwind before bed. On a normal night, you stop all email, chatting, and texting at 9pm. You go to bed an hour later and wake up the next morning feeling recharged and refreshed.

您回答文字的那一天的最后時(shí)間可能會(huì)有界限。 假設(shè)您每晚晚上10點(diǎn)上床睡覺(jué)，并且至少需要一個(gè)小時(shí)才能放松身心。 在正常的夜晚，您會(huì)在晚上9點(diǎn)停止所有電子郵件，聊天和發(fā)短信。 一個(gè)小時(shí)后，您上床睡覺(jué)，第二天早晨醒來(lái)，感覺(jué)神清氣爽。

Now let’s say that one night you forget to turn off your iPhone. You get a text from your friend at 9:15pm. You go ahead and text back, thinking it will be quick. But he texts you again and twenty messages later, you see that instead of asking you a harmless question (which he did with that first innocent text), your friend really wanted to talk about his messy breakup with the once girl of his dreams.

現(xiàn)在，假設(shè)有一天晚上您忘記關(guān)閉iPhone。 您在晚上9:15從您的朋友那里收到一條短信。 您繼續(xù)前進(jìn)并發(fā)回短信，認(rèn)為這樣會(huì)很快。 但是他再次發(fā)短信給您，然后又發(fā)了二十封郵件，您看到您的朋友不是想問(wèn)您一個(gè)無(wú)害的問(wèn)題(他對(duì)第一個(gè)無(wú)辜的文本所做的)，而是讓您的朋友真正想與夢(mèng)the以求的女孩談?wù)勊幕靵y分手。

At this point, it’s 9:45, and you’re getting really antsy. Instead of being all ready for bed, you’re remembering that your friend did, after all, dump you for this girl. And now that she’s gone, he’s crawling back to you?

現(xiàn)在是9:45，您真的很煩。 您要記住，您的朋友沒(méi)有為您準(zhǔn)備好上床睡覺(jué)，畢竟，確實(shí)把您丟給了這個(gè)女孩。 現(xiàn)在她走了，他正在爬回你身邊？

The point is, you’re likely upset for a lot of different reasons. One of them being that you’re not going to get to bed at your usual time. And you’re not going to wake up in the morning feeling recharged and refreshed. Because ultimately, you violated your own boundary (of not texting after 9m).

關(guān)鍵是，您可能由于許多不同的原因而感到沮喪。 其中之一就是您不會(huì)在平時(shí)的時(shí)間上床睡覺(jué)。 而且您不會(huì)在早晨醒來(lái)，感到精神煥發(fā)和精神煥發(fā)。 因?yàn)樽罱K，您違反了自己的界限(9m后不發(fā)短信)。

Be honest about whether you allowed that violation:

誠(chéng)實(shí)地說(shuō)您是否允許這種違規(guī)行為：

In the example above, you’re the one responsible for the boundary violation. Much of the time, boundary violations do involve your action, or at least your consent. So it’s good practice to note whether you have a role in the ordeal.

在上面的示例中，您是負(fù)責(zé)違反邊界的人。 很多時(shí)候，違反邊界的行為確實(shí)涉及您的行動(dòng)，或者至少涉及您的同意。 因此，最好注意一下您是否在磨難中起作用。

Locate the personal resource that you need to protect:

找到您需要保護(hù)的個(gè)人資源：

Boundaries are put in place to ultimately guard your personal resources. When you effectively manage your personal resources, productivity is the natural by-product.

設(shè)置了邊界以最終保護(hù)您的個(gè)人資源。 當(dāng)您有效地管理個(gè)人資源時(shí)，生產(chǎn)力是自然的副產(chǎn)品。

The three most popular topics to rant about are lost money, wasted time, and wrecked relationships. Each of these is a vital personal resource in your life. Money and time are important for obvious reasons having to do with your survival and mental health. Relationships are important because it’s through them that you get many of your needs met, such as moral support, good company, affection, and having someone to turn to when things get rough. Other resources include energy, attention, empathy, and creativity.

值得一提的三個(gè)最受歡迎的話(huà)題是金錢(qián)浪費(fèi)，時(shí)間浪費(fèi)和關(guān)系破裂。 這些都是生活中至關(guān)重要的個(gè)人資源。 金錢(qián)和時(shí)間很重要，因?yàn)轱@而易見(jiàn)的原因與您的生存和心理健康有關(guān)。 人際關(guān)系很重要，因?yàn)橥ㄟ^(guò)它們，您可以滿(mǎn)足許多需求，例如道德支持，良好的陪伴，感情以及當(dāng)事情變得艱難時(shí)可以求助于他人。 其他資源包括精力，注意力，同情心和創(chuàng)造力。

Any time you rant, it’s about some personal resource that you’ve lost or are in danger of losing — or some personal resource that you’re in danger of losing. And if it’s not directly a personal resource, it can be viewed as one or it gives you access to another personal resource. Figure out what that resource is, and then follow the next suggestion.

任何時(shí)候，您失去或有可能失去某些個(gè)人資源，或者有可能失去的某些個(gè)人資源。 并且，如果它不是直接的個(gè)人資源，則可以將其視為一種，也可以讓您訪(fǎng)問(wèn)另一種個(gè)人資源。 弄清楚該資源是什么，然后按照下一個(gè)建議進(jìn)行操作。

Recover and/or protect your personal resources when possible:

在可能的情況下恢復(fù)和/或保護(hù)您的個(gè)人資源：

After you know what resources are in jeopardy, it’s time to take action. Confront the sleazy online business to get your guaranteed refund. Carve out some vacation time to make up for all the overtime. Call up your friend since second grade, and see if you can work things out.

在知道哪些資源處于危險(xiǎn)之中之后，就該采取行動(dòng)了。 面對(duì)骯臟的在線(xiàn)業(yè)務(wù)，以確保獲得退款。 安排一些假期來(lái)彌補(bǔ)所有的加班時(shí)間。 自二年級(jí)起打電話(huà)給您的朋友，看看您是否可以解決問(wèn)題。

Doing so means managing your resources more effectively. This is the core of productivity.

這樣做意味著更有效地管理資源。 這是生產(chǎn)力的核心。

Clue in on shady characters:

找出有關(guān)可疑字符的線(xiàn)索：

And then there are times when you can’t recover lost or damaged resources. And you have to cut your losses and move one. While you do, make sure to avoid repeating the same mistakes.

有時(shí)您無(wú)法恢復(fù)丟失或損壞的資源。 而且，您必須減少損失并轉(zhuǎn)移損失。 在執(zhí)行此操作時(shí)，請(qǐng)確保避免重復(fù)相同的錯(cuò)誤。

Avoid shady characters, or shady situations, that will likely only drain more of your valuable resources. Whoever you cussed out in your rant is a good candidate for a shady character. Again, your rant will give you clues about who to look out for, and who you can’t trust.

避免使用陰暗的角色或陰暗的情況，這只會(huì)浪費(fèi)您更多的寶貴資源。 無(wú)論您挑釁誰(shuí)，都是黑幕人物的好人選。 再次，您的咆哮將為您提供線(xiàn)索，告訴您尋找誰(shuí)以及您不信任誰(shuí)。

Set a contingency plan that protects your boundaries and your personal resources:

制定應(yīng)急計(jì)劃以保護(hù)您的界限和個(gè)人資源：

This is where everything comes together. Get it down on paper what you’ve learned from your rant.

這是所有事物融合在一起的地方。 把從學(xué)到的東西記在紙上。

Write down how you’ll modify your behavior — in order to cut your losses and minimize more losses in the future. Doing so not only saves you time and other valuable personal resources. It also saves you heartbreak because you’re no longer the victim. Instead, you’re taking control of your life and you’re much more aware of what’s going on.

寫(xiě)下您將如何修改行為的方式-為了減少損失并在將來(lái)將更多損失減到最少。 這樣做不僅可以節(jié)省您的時(shí)間和其他寶貴的個(gè)人資源。 由于您不再是受害者，這也可以節(jié)省您的心碎。 相反，您可以控制自己的生活，并且可以更清楚地了解發(fā)生了什么。

7.規(guī)劃有效的行動(dòng)方案 (7. Plan a Productive Course of Action)

Photo by Jon Whiles

Jon Whiles攝

The whole point of ranting your heart out is to help you move forward. And help you figure out what you can afford to leave behind.

振奮精神的全部目的是幫助您前進(jìn)。 并幫助您找出可以承受的費(fèi)用。

You can turn a rant into a productivity power tool when you pay attention to your personal boundaries that are put in place to protect your personal resources. Such as time, money, energy, and attention.

當(dāng)您注意為保護(hù)您的個(gè)人資源而設(shè)置的個(gè)人界限時(shí)，您可以將怒變成生產(chǎn)力的動(dòng)力工具。 例如時(shí)間，金錢(qián)，精力和注意力。

Ranting is just anger bubbling to the surface. Anger is just a signal of some past violation or future threat (real or perceived) to your personal resources. When you rant full force and listen to the signals, you keep your personal resources well-guarded, save yourself a lot of trouble, and can figure out the best way to move forward as productively as you can.

狂奔只是憤怒浮出水面。 憤怒只是過(guò)去對(duì)您的個(gè)人資源的違反或未來(lái)威脅(真實(shí)或可感知)的信號(hào)。 當(dāng)您全力以赴并傾聽(tīng)信號(hào)時(shí)，您可以保護(hù)自己的個(gè)人資源，避免許多麻煩，并且可以找出最好的方式來(lái)盡可能地富有成效地前進(jìn)。

翻譯自: https://www.howtogeek.com/53244/how-to-turn-a-rant-into-a-productivity-power-tool/

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