不要被坏情绪感染（避免情绪感染）

Carlin Flora Psychology心理探寻 昨天Whether it’s joy or anger, we’re wired to catch and spread emotions. But with a little awareness, we can inoculate ourselves against too many negative ones.，下面我们就来说一说关于不要被坏情绪感染?我们一起去了解并探讨一下这个问题吧!

不要被坏情绪感染

Carlin Flora Psychology心理探寻 昨天

Whether it’s joy or anger, we’re wired to catch and spread emotions. But with a little awareness, we can inoculate ourselves against too many negative ones.

无论快乐或是愤怒，我们天生会感染并传播情绪。但如稍加注意，我们就可以避免自己感染过多负面情绪。

Emotional Epidemiology

情绪流行病学

Elaine Hatfield, a co-author of a pioneering academic book Emotional Contagion and a professor of psychology at the University of Hawaii, defines “primitive” emotional contagion as the “tendency to automatically mimic and synchronize facial expressions, vocalizations, postures, and movements with those of another person and, consequently, to converge emotionally.”

Elaine Hatfield，先驱式学术著作《情绪感染》作者之一，同时也是夏威夷大学心理学教授，将“原始情绪感染”定义为“自动模仿并同步他人面部表情、语音语调、体态动作，且随之在情绪上也达到相同状态的倾向。”

The phenomenon happens, she argues, in three stages: mimicry, feedback, and contagion. Primitive emotional contagion is a basic building block of human interaction. It helps us coordinate and synchronize with others, empathize with them, and read their minds—all critical survival skills.

她认为，这一现象分为三个阶段：模仿、反馈和感染。原始情绪感染是人际活动的基础要素之一。它帮助我们与他人协调同步、建立同理心，并且了解他们的想法——这些都是关键求生技能。

A review paper Hatfield co-authored in 2014 concluded that many studies had shown that people frequently catch one another’s emotions. Intense negative emotions that are expressed more emphatically are more contagious.

2014年 Hatfeild 参与创作的一份评述论文中，总结道：很多研究都显示人类会频繁受到他人情绪感染。以更强烈方式表达的强烈负面情绪则更具传染性。

There is also considerable evidence that people feel emotions that are consistent with the facial, vocal, and postural expressions they adopt from others. When we mimic, the body gets feedback about the expressions we’ve taken on; we then feel what the other person is feeling.

另外也有大量证据表明，当人们从他人那里习得面部表情、声音和体态时，人们会感受与这些外在表达方式相一致的情绪。当我们模仿他人外在表达方式时，身体得到反馈，从而我们也能够感受到他人的感受。

There are factors that heighten susceptibility to emotional contagion, Hatfield says. These include seeing a connection between oneself and another person, being especially good at reading nonverbal behavior, engaging in frequent mimicry during the interaction, being a good judge of one’s own internal states, and being reactive to one’s own emotional experiences.

Hatfield表示，有些因素会导致更易于受到情绪感染。这些因素包括：发现在自己和他人之间存在联系、特别擅于识别非语言行为、在互动过程中有频繁模仿行为、很善于判断自己的内在状态、会对自己的情绪体验做出反应。

And sometimes, instead of matching another’s anger, we get scared. Hatfield calls this “counter-contagion” and theorizes in her review paper that anger is indeed “caught” in these cases, but it is quickly swamped by fear, out of self-protection.

而有时，当别人愤怒时，我们并非也表现出愤怒，而是感到害怕。Hatfield将此称为“反感染”，并且在她的论文中以理论阐释：这种情形中，愤怒的确是被感染到了，但出于自我保护需求，它很快就被恐惧淹没。

Repeatedly catching negative emotions from the people in our lives can create a miasma—preventing us from seeing the contagion or its cause. Instead, we sense we’re in an unhealthy environment. And in worst-case scenarios, emotional contagion leads to harmful actions.

不断从周围人身上感染负面情绪，会造成一股瘴气——导致我们无法看到这种感染现象或其原因。但我们能感受到我们处于不健康环境之中。而且，在最坏情形下，情绪感染会导致人们采取一些有害行为。

Gary Slutkin, a physician, epidemiologist, and founder and CEO of the nonprofit Cure Violence, sees emotional contagion—anger that erupts into violence, in particular—through the lens of public health. He says that this kind of emotional and behavioral contagion spreads in communities, not unlike a virus, through four mechanisms that involve the brain: The first engages the cortical pathways for copying, a behavior related to mimicry. “You’re safer when you’re doing what others are doing,” Slutkin explains. “For humans, it amounts to being part of a group instead of being left out on the savanna on your own.”

外科医生、流行病学家、非营利组织 Cure Violence（治愈暴力）CEO Gary Slutkin通过公共健康的角度解读情绪感染——尤其是爆发为暴力行为的愤怒情绪。他表示：这种情绪和行为感染在社群中的传播与病毒无异，是通过大脑四种机制完成的：第一重机制：调动皮质通路，实现复制，该行为与模仿相关。“当你做和他人一样的事情时，你要更安全一些，”Slutkin 解释说，“对人类来说，这就等于说是，成为集体的一部分，而不是被孤独遗留在大草原之上。”

Copying is one way we learn: The language of the group, after all, is “contagious” to developing babies. The behaviors that are most contagious are those that are the most emotionally engaging as well as the ones carried out by the people who are most relevant to you. Salience is key when it comes to the copying response.

复制，是我们的一种学习方式：毕竟，集体的语言，对在成长的婴儿来说，是具有“感染性的”。最具感染性的行为是那些最具情绪吸引力，以及与我们关系最紧密之人所采取的行为。在“复制回应”方面，显著性至为关键。

The second mechanism of emotional contagion is the brain’s dopamine system, which works in anticipation of a reward. “Activation of that system puts you down a pathway toward what is important socially and for survival,” he says. If you anticipate that you will be rewarded for responding to someone with anger or violence, you are more likely to get on that behavioral track.

第二重机制是大脑的多巴胺系统。该系统因预料到有奖励而被启动。“启动该系统，会让你选择具有重要社会意义和求生意义的行为，”他说。如果你预料到，如果你通过愤怒或暴力形式回应某人，你会受益，那么你就更可能去采取这种行为方式。

If you veer off or are shut out from getting a reward, Slutkin says, the brain’s pain centers are activated. “A sense of I can’t stand it lights up in the context of disapproval.” That’s the third part of this intricate biological system that keeps you on a path of emulating peers. In the case of the inner-city violence (and even school and other mass shootings) that Slutkin works to reduce, the path might be paved by a group that is thought to expect you to shoot someone who insults or betrays you and rewards you for doing so. If you don’t, you’ll be excluded.

如果你偏离目标，或被拒绝给予奖励，那么大脑的痛苦中枢就会被启动。“因被拒绝，而感到无法承受”。这是第三重机制。在 Slutkin 致力减少的城中心暴力（甚至学校及其他大规模枪击事件）类事件中，该路径可能由这么一群人铺就：你觉得他们期望你会枪击那些侮辱和背叛你的人，而且当你的确这么做时，他们会奖励你。如果你不这么做，你就会被排斥在外。

The fourth mechanism is trauma. For people who have experienced serious injuries or abuse, the limbic system and amygdala in the lower brain become hyperreactive. “This causes you to be less in control, which accelerates violent behavior,” Slutkin says. It also makes you more likely to get angry and be quick to react. “Then there’s hostile attribution, another part of what happens with the limbic system by which even small things are perceived as large affronts.” Misunderstandings metastasize until someone gets shot.

第四重机制是创伤。对于曾经历严重伤害或虐待的人而言，大脑下半部的边缘系统和杏仁核高度活跃。“这会导致你更难以自控，从而加速暴力行为，”Slutkin说道。它同时还会让你更易于愤怒，并迅速做出反应。“之后，就会有敌意归因思维，这是边缘系统所引发后果的一部分，即，即使一些小事，也会被视为严重冒犯。”误解不断蔓延，直至枪击事件发生。

Control Yourself!控制自己！

How not to contaminate others with your bad mood

如何避免你的坏情绪污染他人

Realizing your power to color a room via contagion—especially in your own home—can be a strong incentive to keep emotions in check. Here are some tips for safeguarding colleagues, neighbors, and loved ones from your moodiness.

意识到你能够感染同房间所有人情绪——尤其是在你自己家，这可以有效激励你控制个人情绪。以下是关于如何避免你的坏情绪感染给同事、邻居以及你所爱之人的一些建议：

Inoculate yourself first: Make yourself less susceptible to bad moods that you can easily pass on to others. This includes the basics—get adequate sleep, eat well, exercise, and cultivate a sense of purpose.

先自我免疫：对于易于感染给别人的坏情绪，先让自己变得不易于受这类情绪影响。这包括一些基本的策略——获得充足睡眠、饮食健康、锻炼，并培养一种目标感。

Cope by compartmentalizing: You might think you have every right to be cranky, but if you consider how it imposes on others’ right to hum along in a content state, you might set aside your negative thoughts and emotions. Consider putting your bad mood up on a shelf when it’s time to interact with people. (You can always wallow later.)

“区隔”应对（不让一件事中的情绪影响到另一件事）：你可能觉得自己完全有权利愤怒，但如果你考虑这会影响到别人心满意足哼着小曲的权利，你可能会暂时搁置你的负面想法和情绪。想象当你和别人互动时，暂时将负面情绪搁置在一个架子上。（之后你随时都可以沉溺于你的负面情绪中。）

Ask for feedback: Within long-term relationships, show self-awareness by asking your partner whether you’re too often setting a bleak tone. If so, work to regulate your sadness, anger, and anxiety with therapy, mindfulness, cognitive reframing (looking at a situation from different perspectives), or by modifying your expectations.

寻求反馈：在长期感情关系中，询问爱人你是否过于频繁地设定一种暗淡阴冷的基调，向对方展示你的自省意识。如果的确是这样，通过心理治疗、正念、认知重塑（通过不同视角看待某情形），或调整个人期望的方式努力调节你的悲伤、愤怒和焦虑。

Incite positive contagion: James Fowler, a professor at the University of California, San Diego who has extensively studied social networks and how moods like happiness spread through them, says he started playing upbeat pop songs on his way home from work so he could greet his two sons in a giddy state. Think of ways to proactively boost your loved ones’ moods.

激发积极感染：圣地亚哥加利福尼亚大学一位教授 James Fowler 曾广泛研究社交网络和快乐之类的情绪如何通过社交网络传播。他说：他下班回家时，会开始播放一些快乐的流行乐，这样就能够以快乐状态见他的两个儿子。想一些可以主动提振你所爱之人情绪的办法。

Quarantine yourself: If you’re really irritable, consider hiding away, says psychiatrist Neel Burton. “You might avoid going to that dinner party and just go to bed early instead.”

自我隔离：精神病学家 Neel Burton建议，如果你真的很易怒，可以考虑先躲起来。“你可能需要避免去参加那场晚宴派对，并且应早点上床睡觉。”

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