为了保护你的小心脏，还是乐观点吧

 　　Life can quickly change from great to grim at any given moment. These unexpected shifts can startle and frighten us, which in turns makes us feel negative. It could be something as simple as stubbing a toe when getting out of bed that sets the tone for the entire day. If we cultivate more awareness¹ around trying to be positive, however, we have the power to radically² change the way we feel.

　　生活有时总是处于起伏不定的状态。这些意想不到的转变会让我们受到惊吓和恐吓，让我们感到消极。起床时踩到脚趾这种不起眼的小事就会影响这一整天的心情。不过，如果我们有意识试着多培养积极心态，我们也能从根本上改变我们的情绪感觉。

　　I know that positive thinking often gets a bad rap. That's because negativity is often mistakenly perceived as powerful and decisive, with an edge of hip³ cynicism. Positivity, on the other hand, is often wrongly viewed as puny⁴, entreating⁵, and even feeble-minded. But consider that protracted⁶ over time, unchecked, accumulated negative feelings such as anger and hostility⁷, can result in health damaging consequences.

　　正面思维的口碑往往很差。因为消极思考常被误认为很强势而又有决定性，有些愤青的那种愤世嫉俗的感觉。另一方面，积极性常被误视为微不足道、乞求于人甚至低能迟钝。但长期拖延下去不加以控制的话，其所累积的负面情绪如愤怒和敌意，可能对健康有害。

　　为了保护你的小心脏，还是乐观点吧

　　In his book Love & Survival, Dr. Dean Ornish writes, "In an analysis of over 45 studies, hostility has emerged as one of the most important variables in heart disease. The effects of hostility are equal to or greater in magnitude to the traditional risk factors for heart disease: elevated cholesterol⁸ levels, high blood pressure, and so on."

　　迪恩·奥尼什博士在他的《爱与生存》这本书中写道，“在45个以上的分析研究中，心怀敌意已经成为诱发心脏病其中一个最重要的因素。心怀敌意的影响作用相当于或高于诱发心脏疾病的传统风险因素：如高胆固醇、高血压等等。

　　Luckily, contributions from the field of Positive Psychology⁹ are now verifying the importance of positivity, not only suggesting that it is far more potent¹⁰ than we think, but that it is a powerful component¹¹ necessary for optimal¹² health and overall well-being¹³. In her book Positivity, renowned¹⁴ researcher Dr. Barbara Fredrickson writes:

　　幸运的是，积极心理学领域的最近贡献是正在验证积极性的重要性，它不仅远比我们想象的更为强大，而且它是最佳健康和整体健康所需的一个功能强大的组件，这是著名的芭芭拉德里克森博士研究员在她的著作《积极情绪》一书中写到的。

　　For example, positive emotions that are broadening such as feeling curious, playful and compassionate¹⁵ towards a stranger can result in building a possible life-long friendship.

　　例如，积极情绪对陌生人起到催化好奇心、顽皮心和同情心的作用，最终结下终身友谊。

　　When experiencing the stress of negative emotions, we tend to be more susceptible¹⁶ to cardiovascular effects such as increased heart rate and blood pressure, higher blood sugar, and immune suppression. Prolonged exposure to negative emotions can eventually lead to coronary artery¹⁷ disease.

　　在愤怒或高度焦虑时会出现负面情绪，经历负面情绪的压力时，我们的心血管往往更容易受到影响，如心率增加、血压升高、血糖升高、免疫力差。长时间积压负面情绪最终会诱发冠状动脉疾病。

　　Some Simple Suggestions for Increasing Positivity:

　　增加积极性的一些简单的建议：

　　1. During the day, be mindful of wins: a satisfying completion of a project, a kind gesture, a humorous email, or an unexpected compliment.

　　白天，铭记成功：完成一个项目感觉很有成就感，一个友好的态、一封幽默的电子邮件或一个意想不到的恭维。

　　2. Take a full body stretch every hour. Snag a brisk walk with a coworker on your lunch hour. Enjoy your favorite healthy snacks, and keep hydrated.

　　每小时做一下全身伸展运动。在午餐时间和同事散步。享受自己最爱的零食，并坚持补水。

　　3. Ritualize your transition at the close of the workday. Consciously decide what you want to bring home with you. Leave the burdens and upsets of the day behind. Sit in the car for a few minutes and breathe deeply. When you get home, take time to relax and unwind with a guided five-minute "Lying On Back" gentle yoga stretch.

　　以仪式化的方式来过渡去结束这一天的工作。要有意识提醒自己随你一起带回家的。放下一天的负担和不适。在车里坐几分钟，做一下深呼吸。到家后找时间放松一下，做一下柔和的瑜伽伸展动作：“仰卧”五分钟。

　　4. Contact and connect with loved ones. Call, text, email, send a love letter or a shared photo of a happy memory. Laugh, dance, share a meal, sit together, hold hands, cuddle.

　　联系一下亲人/爱人。打打电话、发发短信/电子邮件、发送一封情书或分享一下留有快乐记忆的照片。要有笑声、要跳舞、分享一顿美食、一起坐一坐、牵手、拥抱。

　　5. Make an ongoing¹⁸ list of what is NOT broken. Keep a gratitude¹⁹ journal.

　　列出一个正在进行的清单。保持一颗感恩的心。

　　Developing a positive attitude greatly enriches our lives as well as that of those around us. Cultivating positivity can alter your body, mind and spirit in formidable ways that will aid you in creating your best life. As Dr. Fredrickson writes, "The treasure of your own positivity is waiting for you.

　　培养一种积极的态度极大地丰富了我们的生活并增强你与周围的人的人际关系。培养积极性可以改变你的身体状态、思想状态和精神强大，帮助你创造最好的生活状态。弗雷德里克森博士写道，“你自己的正能量宝藏正向你敞开

1 awareness   

n.意识，觉悟，懂事，明智

参考例句：

• There is a general awareness that smoking is harmful.人们普遍认识到吸烟有害健康。
• Environmental awareness has increased over the years.这些年来人们的环境意识增强了。

2 radically   

ad.根本地，本质地

参考例句：

• I think we may have to rethink our policies fairly radically. 我认为我们可能要对我们的政策进行根本的反思。
• The health service must be radically reformed. 公共医疗卫生服务必须进行彻底改革。

3 hip   

n.臀部，髋；屋脊

参考例句：

• The thigh bone is connected to the hip bone.股骨连着髋骨。
• The new coats blouse gracefully above the hip line.新外套在臀围线上优美地打着褶皱。

4 puny   

adj.微不足道的，弱小的

参考例句：

• The resources at the central banks' disposal are simply too puny.中央银行掌握的资金实在太少了。
• Antonio was a puny lad,and not strong enough to work.安东尼奥是个瘦小的小家伙，身体还不壮，还不能干活。

5 entreating   

恳求，乞求( entreat的现在分词 )

参考例句：

• We have not bound your feet with our entreating arms. 我们不曾用恳求的手臂来抱住你的双足。
• The evening has come. Weariness clings round me like the arms of entreating love. 夜来到了，困乏像爱的恳求用双臂围抱住我。

6 protracted   

adj.拖延的；延长的v.拖延“protract”的过去式和过去分词

参考例句：

• The war was protracted for four years. 战争拖延了四年。 来自《简明英汉词典》
• We won victory through protracted struggle. 经过长期的斗争，我们取得了胜利。 来自《简明英汉词典》

7 hostility   

n.敌对，敌意；抵制［pl.］交战，战争

参考例句：

• There is open hostility between the two leaders.两位领导人表现出公开的敌意。
• His hostility to your plan is well known.他对你的计划所持的敌意是众所周知的。

8 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

9 psychology   

n.心理，心理学，心理状态

参考例句：

• She has a background in child psychology.她受过儿童心理学的教育。
• He studied philosophy and psychology at Cambridge.他在剑桥大学学习哲学和心理学。

10 potent   

adj.强有力的，有权势的；有效力的

参考例句：

• The medicine had a potent effect on your disease.这药物对你的病疗效很大。
• We must account of his potent influence.我们必须考虑他的强有力的影响。

11 component   

n.组成部分，成分，元件；adj.组成的，合成的

参考例句：

• Each component is carefully checked before assembly.每个零件在装配前都经过仔细检查。
• Blade and handle are the component parts of a knife.刀身和刀柄是一把刀的组成部分。

12 optimal   

adj.最适宜的；最理想的；最令人满意的

参考例句：

• What is the optimal mix of private and public property rights in natural resources?私人和国家的自然资源产权的最适宜的组合是什么？
• Optimal path planning is a key link for the sailing contest.帆船最优行驶路径规划是帆船比赛取胜的关键环节。

13 well-being   

n.安康，安乐，幸福

参考例句：

• He always has the well-being of the masses at heart.他总是把群众的疾苦挂在心上。
• My concern for their well-being was misunderstood as interference.我关心他们的幸福，却被误解为多管闲事。

14 renowned   

adj.著名的，有名望的，声誉鹊起的

参考例句：

• He is one of the world's renowned writers.他是世界上知名的作家之一。
• She is renowned for her advocacy of human rights.她以提倡人权而闻名。

15 compassionate   

adj.有同情心的，表示同情的

参考例句：

• She is a compassionate person.她是一个有同情心的人。
• The compassionate judge gave the young offender a light sentence.慈悲的法官从轻判处了那个年轻罪犯。

16 susceptible   

adj.过敏的，敏感的；易动感情的，易受感动的

参考例句：

• Children are more susceptible than adults.孩子比成人易受感动。
• We are all susceptible to advertising.我们都易受广告的影响。

17 artery   

n.干线，要道；动脉

参考例句：

• We couldn't feel the changes in the blood pressure within the artery.我们无法感觉到动脉血管内血压的变化。
• The aorta is the largest artery in the body.主动脉是人体中的最大动脉。

18 ongoing   

adj.进行中的，前进的

参考例句：

• The problem is ongoing.这个问题尚未解决。
• The issues raised in the report relate directly to Age Concern's ongoing work in this area.报告中提出的问题与“关心老人”组织在这方面正在做的工作有直接的关系。

19 gratitude   

adj.感激，感谢

参考例句：

• I have expressed the depth of my gratitude to him.我向他表示了深切的谢意。
• She could not help her tears of gratitude rolling down her face.她感激的泪珠禁不住沿着面颊流了下来。