simple ways to get happy.1laugh out loud.2do on

simple ways to get happy.1laugh out loud.2do on
thing at a time.3.…

与快乐同行的20种方法(双语)
20 Simple Ways to Get Happy

快乐是短暂的,因为一切事物,小到天气大到您的银行帐户,都在快速地发生着变化.我们的意思并不是说,你可以永久达到一种被称为快乐的状态,并且一直保持这种状态.但是却有许多方法,可以让你将一天中可能出现的焦虑、愤怒、沮丧和悲伤情绪转变为快乐.这里有20个办法可供你参考,请选择那些你认为适合自己的,如果你觉得某种方法你尝试后可能会令自己的情绪更加不好,那么请跳过它去选择另外其它的方法.

Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account. We're not suggesting that you can reach a permanent state called "happiness" and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are 20 ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach.

1. 练习心境.要“今朝有酒今朝醉”.当你和家人共进晚餐时,注意力要集中在眼前的事物上,如集中在食物和家人谈话的内容上,而不要去担心你明天所需要办的结算手续.
1. Practice mindfulness. Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now -- the food, the company, the conversation
2．笑个痛快.可以通过想象一件快乐和有趣的事来提高内啡肽和其它高兴诱导激素,这样可以起到降低产生压力的激素.在加州大学Irvine分校的研究员对16个都认同某一本光碟是好笑的人进行测试.他们中的一半被提前三天告诉将要观看这本光碟,这组被试马上就开始经历了一系列生理上的变化,如压力激素的水平下降,内啡肽水平和生长激素水平上涨.当他们真正去看这个影碟时,他们压力激素的水平显著下降,而他们的内啡肽水平上升百分之二十七,生长激素水平（表明有益于免疫系统）上涨了百分之八十七.
2. Laugh out loud. Just anticipating a happy, funny event can raise levels of endorphins and other pleasure-inducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought a certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their endorphin levels rose 27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent.
3．睡觉.我们已经成为一个人们被剥夺睡眠的群体.请每天午睡,或每天晚上在8点上床时拿一本好书----一个小时后再闭灯,这样对于你的心情和人生观起到的积极作用,远远超过于任何数量的泡沫浴或身体按摩.
3. Go to sleep. We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book -- and turning the light out an hour later -- can do more for your mood and outlook on life than any number of bubble baths or massages.
4．与音乐相伴.音乐不仅仅可以使野蛮的心情感到舒畅,研究还发现音乐可以激活大脑中产生快乐的部分----这一部分通常是由食物或性行为所激活的.音乐也能使人放松.在一项研究中,听着自己喜欢的音乐的老年人在进行眼科手术过程中与那些进行无声手术的老年人相比心率明显降低、血压和心脏的负载也减轻了很多（也就是说,他们的心脏并没有受到太猛烈的冲击）.

4. Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness -- the same parts activated by food or sex. It's also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn't have to work as hard) as those who had silent surgery.
5. 适当劳动.有时你可能会遇到这种情形：自己处处都要面对文件、票据和杂志,你的档案柜门几近凸起,你在六个月之内已经无法平衡你的财务账目等.这种情况下你几乎无法思考、呼吸和放松.这时,如果你想集中于所做的事情,请做一些清洁任务,比如说：清扫、擦拭和洗涤,这可以集中你的注意力.

5. Declutter. It's nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you haven't balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks -- such as sweeping, wiping, and scrubbing -- can be meditative in and of itself if you focus on what you're doing.

6．要学会说不.排除掉那些不必要的和你不喜欢的活动.如果已经有足够多的人来处理教会义卖,或当您觉得自己对于继任下一届主委会感到有压力时,要学会激流勇退,把事情交给别人去处理.

6. Just say no. Eliminate activities that aren't necessary and that you don't enjoy. If there are enough people already to handle the church bazaar and you're feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.
7．制作列表.没有什么能够比得上用笔列出任务表更能帮助你理顺你的思路和平静你的焦虑情绪.检查每一个项目将会给你提供极大的满足感.
7. Make a list. There's nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.
8．一次只做一件事.杜克大学医学心理学副教授爱德华.苏亚雷斯博士发现:事情多的人易患高血压.请把这一发现当回事.打电话时要坐在一把舒适的椅子上,把注意力完全集中在对话当中,而不是一边打一边折叠洗衣房里的衣服或是清扫厨房.在写报告时你要关闭电子邮件,而不是一边做其他工作一边检查电子邮件.
8. Do one thing at a time. Edward Suarez, Ph.D., associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn off your e-mail function until you finish the report you're writing. This is similar to the concept of mindfulness.
9．花园.不仅是花园里的新鲜的空气能减少我们的压力,增加我们的幸福感,而且在花园里进行的体力劳动,如清除杂草带、观看种子变成鲜花或是修剪枯枝,都可以给我们带来很大的成就感.

9. Garden. Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.

10．短期远离新闻.一个星期不去读报纸、看新闻、或是浏览头条在线新闻,让自己从每天由阅读媒体所披露的丑闻所感到的痛苦中解脱出来,取而代之的是去度假,或是利用这段时间去散步、沉思或是写日记.
10. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we're exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal.
11.和狗一起散步.有大量研究论证了宠物对于减轻压力有很大的益处.在一项分析中,研究人员对240位有着健康心脏的夫妇进行评估,他们中半数人拥有宠物.当被用血压计检测心率和血压时,有宠物的夫妇比那些没有宠物的夫妇明显低很多.事实上,宠物在缓冲压力方面比配偶要有效得多.
11. Take a dog for a walk. There are numerous studies that attest to the stress-relieving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at buffering stress than the spouses did.


12．给空气加点香味.研究发现芳香疗法在减轻压力方面有很大的作用.在一项研究中,处于迷迭香氛围中的人的焦虑感明显降低,头脑清醒,在做数学运算时速度较快.处于薰衣草香味氛围的成年人,情绪也放松了很多.今天,你有各种各样的芳香疗法可以选择,如插件空气清新剂、挥发油、花香和带有香味的蜡烛等.
12. Scent the air. Research finds that the benefits of aromatherapy in relieving stress are real. In one study people exposed to rosemary had lower anxiety levels, increased alertness, and performed math computations faster. Adults exposed to lavender showed an increase in the type of brain waves that suggest increased relaxation. Today you have a variety of room-scenting methods, from plug-in air fresheners to essential oil diffusers, potpourri, and scented candles.


13.忘记股市.仅仅只需401 （ k ）中的四分之一就足以让您的血压急速上升.事实上,中国的研究人员发现,大部分股民的心理问题与每天紧密跟股有着直接的联系.精明的投资者知道时间能够愈合金融伤口,因此要给你的投资一定的休息时间,让自己也休息一下.
13. Ignore the stock market. Simply getting your quarterly 401(k) statement can be enough to send your blood pressure skyrocketing. In fact, Chinese researchers found a direct link between the daily performance of the stock market and the mental health of those who closely followed it. Astute investors know that time heals most financial wounds, so give your investments time -- and give yourself a break.


14.到一个安静的地方.去图书馆、博物馆、公园或教堂,在今天的烦躁世界中找一个和平和宁静的港湾.在你居住附近找到一个安静的地方,让自己的压力溜走.
14. Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in today's frantic world. Find a quiet place near your house and make it your secret getaway.


15．参加志愿工作.帮助他人可以让你对自己的问题有个更清醒的认识,并提高你的社会影响力.人快乐的时候更愿意帮助别人,同时,帮助别人可以提高你的快乐程度.一项研究发现志愿工作可以增强的幸福所有方面：快乐、生活满意度、自尊、生活的驾驭感和身体健康.
15. Volunteer. Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression.


16.偶尔独处.尽管人际交往是缓解压力的最佳方法之一,但是有时你也需要拥有独自充电和反思的时间.随便出去吃顿饭看看电影,或者简单地花费一下午时间在书店里阅读、浏览或者是收集古玩.
16. Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing.


17．在良好的心境下散步.你可能已经知道体育锻炼缓在解决焦虑和压力方面要比镇静剂的效果好得多.如果你散步时有着良好的心境,将会产生更好的效果.在一项被叫做鲁斯史翠的心理研究中,研究人员将135人分成5组进行为期长达16个星期的散步研究.第一组步速飞快；第二组步速慢；第三组步速慢,并且走的同时营造“心境”（可以产生放松感觉的一种心术,在这种新术中心率放慢、血压降低）.这组人被要求去注意他们的脚步,心里默数一、二、一、二；第四组练太极；第五组是控制组,对他们不做要求.研究结果表明,营造心境的第三组焦虑感最低,消极感最少,对自己的感觉最好.总体而言,他们收到了非常好的效果,而且这种效果立竿见影.
17. Walk mindfully. You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while you're walking can make your walk evenmore beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing "mindfulness," a mental technique to bring about the relaxation response, a physiological response in which the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, one, two, and to visualize the numbers in their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves. Overall they experienced the same stress-reducing effects of the brisk walkers. Better yet, the effects were evident immediately.