熊さんトリオの〈怒りのマネージメント〉
Anger Manegement / Anger Control by the Japanese Red Bears Trio
解説：池田光穂
熊さんトリオの怒りのマネジメント、１１のチップ ス！ これはメイヨー・クリニックの〈大人の健康：怒りのマネジメント〉の10のチップス（出典は下記）に、11番目の項目を筆者が書き加えたものです！
出典：
Anger management: 10 tips to tame your
temper, by MAYO CLINIC
*
http://www.mayoclinic.org/healthy-living/adult-health/in-depth/anger-management/art-20045434?pg=1
*
http://www.mayoclinic.org/healthy-living/adult-health/in-depth/anger-management/art-20045434?pg=2
註釈篇（以下は、それぞれの項目に対するメイヨークリニックによる註釈です：今後翻訳
のみならず解説やジャパンネイティブ向けの日本語化を計画中）
# 発言するまえに、まず考えよう（Think before you speak）
"In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything ― and allow others involved in the situation to do the same."
# 怒りがおさまったら、自分の怒りが何であったか言葉で表現してみよう（Once you're calm, express your anger）
""As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them."
# なにか身体を動かしてみよう――身体の動かすことで、ストレスは鎮まる（Get some exercise）
""Physical activity can help reduce stress
that can cause you to become angry. If you feel your anger escalating,
go for a brisk walk or run, or spend some time doing other enjoyable
physical activities.
# ものごとには時間切れがある、と思ってイライラする前にその場をさっさと切り替えてみよう（Take a timeout）
"Timeouts aren't just for kids. Give
yourself short breaks during times of the day that tend to be
stressful. A few moments of quiet time might help you feel better
prepared to handle what's ahead without getting irritated or angry."
# 解決方法は、なんだろうと探してみよう（Identify possible solutions）
"Instead of focusing on what made you mad,
work on resolving the issue at hand. Does your child's messy room drive
you crazy? Close the door. Is your partner late for dinner every night?
Schedule meals later in the evening ― or agree to eat on your own a few
times a week. Remind yourself that anger won't fix anything and might
only make it worse."
# 「じぶん」という視点から離れない――「君が悪い」と客体化するんじゃなくて「私は君の態度に怒っている」と主観化しましょう（Stick with 'I' statements）
"To avoid criticizing or placing blame ―
which might only increase tension ― use "I" statements to describe the
problem. Be respectful and specific. For example, say, "I'm upset that
you left the table without offering to help with the dishes," instead
of, "You never do any housework.""
# 悪意を持ち続けない（Don't hold a grudge）
"Forgiveness is a powerful tool. If you
allow anger and other negative feelings to crowd out positive feelings,
you might find yourself swallowed up by your own bitterness or sense of
injustice. But if you can forgive someone who angered you, you might
both learn from the situation. It's unrealistic to expect everyone to
behave exactly as you want at all times."
# 緊張をほぐすためにユーモアをつかえ（Use humor to release tension）
"Lightening up can help diffuse tension.
Use humor to help you face what's making you angry and, possibly, any
unrealistic expectations you have for how things should go. Avoid
sarcasm, though ― it can hurt feelings and make things worse."
# リラックスする技法をやってみる（Practice relaxation skills）
"When your temper flares, put relaxation
skills to work. Practice deep-breathing exercises, imagine a relaxing
scene, or repeat a calming word or phrase, such as, "Take it easy." You
might also listen to music, write in a journal or do a few yoga poses ―
whatever it takes to encourage relaxation."
# いつ助けを呼ぶのかを知る（Know when to seek help）
"Learning to control anger is a challenge
for everyone at times. Consider seeking help for anger issues if your
anger seems out of control, causes you to do things you regret or hurts
those around you."
# 誠実な友人をもつ（Make honest friends）
出典：
Anger management: 10 tips to tame your temper, by MAYO CLINIC
Copyright Mitzub'ixi Quq Chi'j, 2014