13.You Appreciate What You Have

　　13. 珍惜目前所有。

　　Taking time to contemplate what you’re grateful for isn’t merely the right thing to do; it also improves your mood because it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis, found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being. It’s likely that lower levels of cortisol played a major role in this.

　　花点时间来反思自己所感恩的事情不仅是件好事情，还能够让你的心情变好，因为这能够减少23%的压力荷尔蒙。来自加州大学的学者Davis进行了一项研究，发现每天能够培养感恩态度的人心情会更好，精力更充沛，身体更强壮。这与低水平的皮质醇所发挥的作用是相当的。

　　14.You Disconnect

　　14. 适当与外界断联。

　　Taking regular time off the grid is a sign of a high EQ because it helps you to keep your stress under control and to live in the moment. When you make yourself available to your work 24/7, you expose yourself to a constant barrage of stressors. Forcing yourself offline and even—gulp!—turning off your phone gives your body and mind a break. Studies have shown that something as simple as an e-mail break can lower stress levels. Technology enables constant communication and the expectation that you should be available 24/7. It is extremely difficult to enjoy a stress-free moment outside of work when an e-mail that will change your train of thought and get you thinking about work can drop onto your phone at any moment.

　　找时间隔绝人群是高情商的表现，因为这能够帮助你控制压力并感受生活。当你每周每天都随时待命，你就让自己处于一个不断受到压力影响的环境。迫使自己断绝联系，甚至——啪!关上手机，给自己的身心一个休息的机会。研究发现一件简单的小事情，比如发一封邮件的时间都可以帮助你减轻压力。科技让人们之间的联系和期待维持随时待命的状态。这样就很难让人享受到工作以外的无压力的时间，因为一封邮件就能控制你的思考，也让你随时都离不开手机。

　　15.You Limit Your Caffeine Intake

　　15. 控制咖啡因的摄取。

　　Drinking excessive amounts of caffeine triggers the release of adrenaline, and adrenaline is the source of the fight-or-flight response. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response to ensure survival. This is great when a bear is chasing you, but not so great when you’re responding to a curt e-mail. When caffeine puts your brain and body into this hyper-aroused state of stress, your emotions overrun your behavior. Caffeine’s long half-life ensures you stay this way as it takes its sweet time working its way out of your body. High-EQ individuals know that caffeine is trouble, and they don’t let it get the better of them.

　　摄取过量的咖啡因会促进肾上腺素的分泌，而肾上腺素就是让人攻击或逃避反应的激素来源。攻击-逃避机制避开理性思考，而追求更快的反应以确保生存。在你被一只黑熊追逐的时候是很有效的，但是被简单而粗暴的邮件追逐的时候，情况就不一样了。当咖啡因促使你的头脑和身体进入一个高度兴奋的压力状态时，你的情绪就会大大超越你的行为。咖啡因的长时效性让你持续情绪高涨，久久无法平静。高情商的人了解咖啡因是个潘多拉的宝盒，并不让自己去接触它。

　　16.You Get Enough Sleep

　　16. 保持充足的睡眠。

　　It’s difficult to overstate the importance of sleep to increasing your emotional intelligence and managing your stress levels. When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams) so that you wake up alert and clearheaded. High-EQ individuals know that their self-control, attention, and memory are all reduced when they don’t get enough—or the right kind—of sleep. So, they make sleep a top priority.

　　实际上很难通过言语去夸大睡眠对提高情商和控制压力的重要性。当你进入睡眠状态，你的大脑再次充电，充满着白天的记忆，并把它们储存投射出来(也就是梦的来源)，因此当你起床的时候就会头脑清醒。高情商的人知道如果没有足够的睡眠，自控力，专注力和注意力都会降低。所以，他们把睡眠当作自己的首要事情。

　　17.You Stop Negative Self-Talk in Its Tracks

　　17. 停止自我否定。

　　The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that—thoughts, not facts. When it feels like something always or never happens, this is just your brain’s natural tendency to perceive threats (inflating the frequency or severity of an event). Emotionally intelligent people separate their thoughts from the facts in order to escape the cycle of negativity and move toward a positive, new outlook.

　　你越反思负面的想法，你就越来越消极。大多数的负面想法都仅仅是想法而已，并不是事实。当你感觉到某些事情总是发生或从不发生，这仅仅是因为你的大脑主动接受威胁的自然趋势(夸大事情的频率和严重程度)。情商高的人能够把想法和事实分离开来，以此脱离负面的恶性循环，走向积极的，全新的观点。

　　18.You Won’t Let Anyone Limit Your Joy

　　18. 不让他人影响自己的乐趣。

　　When your sense of pleasure and satisfaction are derived from the opinions of other people, you are no longer the master of your own happiness. When emotionally intelligent people feel good about something that they’ve done, they won’t let anyone’s opinions or snide remarks take that away from them. While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. That way, no matter what other people are thinking or doing, your self-worth comes from within.

　　当你的愉快和满足感被他人的观点影响了，你就不再能够感受到乐趣了。高情商的人对自己所做的事情感觉良好，他们不会受别人的观点或暗讽所影响。当你无法脱离别人对你的看法时，你也不必与他们比较，就可以远离其他人的评头论足了。因此，无论别人说了什么或做了什么，你的自我价值都只来源于自己的内心。

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（编辑：何莹莹）