撰文者：銘傳大學諮商輔導中心
譯者：銘傳大學 翻譯小組
情緒起伏是生活中在所難免的，在抒發情緒前覺察到情緒變化與起伏是重要的，覺察情緒的方式可運用家族治療大師Satir所提出的「6A自我對話模式」。6A包含覺知（aware）、承認（acknowledge）、允許（allow）、接受（accept）、轉化（action）、欣賞（appreciate）。運用6A練習如何覺察當下情緒狀態。
It is normal to have emotional ups and downs, and it is important to be aware of emotional changes before letting off steam. For more about method of emotional awareness, refer to the 6A Model of Self Talk from family therapy expert Satir, which includes: aware, acknowledge, allow, accept, action, and appreciate.
1.覺知（aware）：覺知與發現於當下在面對某一現況、事件，是有情緒變化的。
Aware: Be aware of your emotional changes when facing certain situations.
2.承認（acknowledge）：承認當下的自己是有情緒變化，受到情緒影響著。
Acknowledge: Acknowledge that your emotions are altered at that moment and you may be affected by emotion.
3.允許（allow）：允許自己對當下的現況、事件，能夠有情緒感受。
Allow: Allow yourself to have emotional feelings about current situations or events.
4.接受（accept）：接受自己處於此情緒的當下，願意與此情緒共存而不否認。
Accept: Accept that you have emotional feelings at the moment, live with your emotions, don’t deny them.
5.轉化（action）：感覺到情緒狀況，試著調適情緒，例如冷靜、深呼吸、暫時離開等。
Action: Feel the actual state of your emotions and try to regulate the emotions. For example: calm down, breathe deeply, temporarily leave a situation, etc.
6.欣賞（appreciate）：欣賞與肯定自己，對於自己的覺察與情緒恢復予以肯定，相信與肯定自己為情緒平復所做的努力。
Appreciate: Appreciate and affirm yourself for noticing emotional changes and recovering from the emotions. Believe in and affirm yourself for making an effort to recover from the emotion.
藉由「6A自我對話模式」，覺察並接納自己的情緒感受，也肯定因情緒起伏而努力恢復的自己。透過覺察與自我了解後，若是覺察到情緒難以平復時，則可試著適時找尋他人訴說情緒。從身邊的家庭、師長、人際關係中，找尋能夠放心、自在談話的對象，透過與他人訴說和傾訴，讓情緒有機會獲得宣洩。倘若身邊缺乏能夠放心傾訴的對象，更可適時尋求專業資源協助，例如本校諮商輔導中心、各縣市地區衛生所免費諮商資源、校外自費心理諮商所、醫療院所的身心科門診、身心科診所、自殺防治免費安心專線1925，皆能給予專業建議與協助。
Be aware of emotional changes and accept them, also affirm yourself for making effort to recover from emotional ups and downs. Try to seek the help of others when you find it difficult to calm yourself down once you are aware of emotional changes. Find someone who is very close to you and you can talk with freely, such as your family members, teachers, or friends to create opportunity to release your emotions. You can seek professional assistance such as through the Counseling and Guidance Center of the university, free consultation resources provided by the local Department of Health, off-campus counselling centers, hospital mental health clinics, off-campus mental health clinics, and 1925 suicide prevention hotline if there is no one you can talk with freely.
透過自我對話，練習並接納情緒起伏與不完美的自己，當發現情緒負荷困難時，適時向身邊他人傾訴，再者更可找尋專業資源求助。人人皆有情緒起伏的時候，當自己無法調適時也需告訴自己已盡力，也並非孤立無援，只要願意說出困難，身邊親友與專業資源皆存在，皆可一同陪伴度過。
Practice accepting emotional ups and downs and personal imperfections. Try to ask others for help or seek professional assistance when you feel it is difficult to calm yourself down. Everyone faces emotional changes and it is necessary to tell yourself that you already did your best to recover from the emotion and you never need to be alone when you find it difficult to calm yourself down. As long as you speak out your difficulties, you definitely can overcome these difficulties since family members, close friends, and professional resources are all around you.
相關資訊延伸學習Extended learning
1.搭配自我覺察相關影片，透過影片淺顯說明，練習如何覺察當下情緒與狀態：
Practice being aware of your current emotional status through the brief introduction of the video on self-awareness:
【動畫】薩提爾冰山理論:6A自我覺察：https://youtu.be/jyX18nEy7xg
【Animation】Iceberg Theory of Virginia Satir: 6ASelf Awareness: https://youtu.be/jyX18nEy7xg
臺大醫院雲林分院精神醫學部精神小組製作，防疫新生活-自我覺察練習：https://youtu.be/YS9ap7KPKiw
Post COVID Lifestyle-Self Awareness Practice: A Video by National Taiwan University Hospital Yunlin Branch Department of Psychiatry: https://youtu.be/YS9ap7KPKiw
【安住內心技巧】自我照顧練習，典型的一天滋養與耗能活動：https://youtu.be/khYqdH3QquM
【Skills to Stabilize Your Mind】Practice of taking care of yourself: Nourishing and Energy-Draining Activities in an Ordinary Day: https://youtu.be/khYqdH3QquM
2.其他推薦資訊：
Other resources:
正念減壓練習Awareness of thoughts：https://youtu.be/15Le_B3wUus
Practice Positive Thinking and Relieving Stress (Awareness of Thoughts)：https://youtu.be/15Le_B3wUus
【Béa 動畫心理學】紓壓「這8種方法」最有效：https://youtu.be/hhFdInVpD7Y
【Animation Psychology of Béa】The 8 Most Effective Ways of Relieving Stress: https://youtu.be/hhFdInVpD7Y
大哭或大笑，哪個紓壓效果更好？精神科醫師最專業解析，必要時一定能派上用場：
Cry Out Loud or Laugh Out Loud, which is better for relieving stress? Professional analysis provided by psychiatrists, which will definitely come in handy when necessary: https://youtu.be/hhFdInVpD7Y