I'm 13 years old and lately I've been angry a lot. Anything will make me mad, and when I do get mad I usually go into a rage. Is this normal and is there anything I can do to get rid of this anger?

“我今年13岁，近来常常感到容易愤怒。几乎任何事都能让我发狂，而一旦陷入这种状态就会继而开始暴怒。这样算正常吗？我要怎么做才能远离这种情绪呢？”

Our emotions, like our bodies, can go through some crazy and unfamiliar¹ changes during adolescence². Feeling angry from time to time is a normal part of this. Everyone experiences mood swings during their teenage years, and these emotions may be so strong that they catch us by surprise.

和我们的身体相似，在青少年期，我们的情绪也会经历一些大的，特别的变化。时常感到容易发脾气也算是这些变化中的一部分。每个人在青少年时期都会经历情绪的波动，有时候这种波动很大，甚至让我们自己都感到吃惊。

There are ways you can try to manage anger. First, try to mentally back away from your anger and figure out if anything in particular is making you mad. Sure, the hormones³ of puberty may be playing a part, but are other things in your life causing you to feel like this? Maybe you're under more stress at school or perhaps your family is going through difficult changes, like a move or divorce.

有些方法可以试着去管理好我们的情绪。首先，试着从心理提醒自己不要发怒，并且理出是否有某些特殊的事情让你愤怒。当然，青春期的荷尔蒙变化也可能导致这样，但是是否生活中确实有某件事情导致你变得烦躁，易怒？比如可能是来自学校的压力或者家庭里正经历着一些困难（搬迁或父母的离异）让你这样。

Sometimes, it's not one thing but a lot of little things leading to frustration⁴. Although you may not recognize what's making you mad at exactly the moment you feel like exploding, taking time to evaluate things can help you learn to manage those emotions.

有些时候可能并不是单独的一件事，而是许多事导致你感到很沮丧。虽然在你正处于情绪失控当时并不能及时发现原因，但花点时间分析下可能的原因会帮助你更好地管理自己的情绪。

Try to deal with what's causing you to be angry. If pressures at school or home are mounting, talk them over with a parent or another adult. Learning when and how to calm down can be very useful for people of any age. Working off some of that negative energy in constructive⁵ ways, like exercising or writing in a journal, also can help.

然后，再试着去面对，处理导致你恼火的事情。如果来自学校或家庭的压力在不断增加，那么试着和父母或者其他成年人谈谈。学会何时及怎么使自己能够冷静下来对于正在发怒的人来说非常有用。也可以通过一些有益的途径来排解那些消极的情绪，比如锻炼，写写日记，都不错。

If you feel like you're angry a lot of the time or are having trouble controlling your anger, talk to a doctor or counselor⁶.

如果你觉得自己大多数时间都处于发怒的状态中或者在控制情绪方面有困难，那么可以和医生或者心理顾问多交流下。