简单10招提升生活幸福感

　　1. Get out in nature

　　接近自然

　　You probably seriously underestimate how important this is. (Actually, there’s research that says you do.) Being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.

　　你也许会低估接近自然到底多么重要（实际上研究也证明人人往往会低估）。身处自然之中，压力会减少，人也会更具创造力，记忆力提高，变得更好。

　　2. Exercise

　　锻炼

　　We all know how important this is, but few people do it consistently. Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido¹ and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.

　　我们都知道这很重要，但是很少有人能坚持做下来。不提那些无数对健康有益的方面，锻炼还会让你更聪明更开心，提高睡眠质量，提高生命力，让你精神焕发。哈佛的研究表明，很多活到70岁以上的人们都把锻炼看成健康生活的秘诀之一。

　　3. Spend time with friends and family

　　和家人朋友共处时光

　　Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Not feeling socially connected can make you stupider and kill you. Loneliness can lead to heart attack, stroke and diabetes².

　　哈佛幸福研究专家Daniel Gilibert发现生活中最大的幸福来源于和家人朋友共处时光。人际关系比你想象中要重要的多（能增加每年13万1232美金的收入）。“与世隔绝”会让人变傻和发疯。孤单还会导致心脏病，哮喘以及糖尿病。

　　The longest lived people on the planet all place a strong emphasis on social engagement and good relationships are more important to a long life than even exercise. Friends are key to improving your life. Share good news and enthusiatically respond when others share good news with you to improve your relationships. Want to instantly be happier? Do something kind for them.

　　地球上长寿的人们往往都会强调社交和良好人际关系的重要性，这甚至比锻炼身体更加重要。朋友们是大大改善你生活的关键。当别人与你分享好消息时，别忘了热情的加以回馈，这能提高你的人际关系，想一直都开心么？对朋友家人好点吧。

　　4. Express gratitude³

　　表达感激之情

　　It will make you happier.

　　这会让你更开心。

　　It will improve your relationships.

　　这会提升你的人际关系。

　　It can make you a better person.

　　这会让你更加优秀。

　　It can make life better for everyone around you.

　　这也会让你周围的人过得更好。

　　5. Meditate⁴

　　冥想

　　Meditation⁵ can increase happiness, meaning in life, social support and attention span while reducing anger, anxiety, depression and fatigue⁶. Along similar lines, prayer can make you feel better - even if you’re not religious.

　　冥想能提升幸福感，生命的意义，社会支持以及注意广度，同时减少愤怒，焦虑，抑郁以及疲惫。即使你不信教，祈祷也会让你感觉更好。

　　6. Get enough sleep

　　充足睡眠

　　You can’t cheat yourself on sleep and not have it affect you. Being tired actually makes it harder to be happy. Lack of sleep = more likely to get sick. “Sleeping on it” does improve decision making.

　　在睡眠这事上，你可骗不了自己，它的确会对你产生影响。疲惫的人往往难于感受快乐。缺乏睡眠=更易得病。“好好睡觉”的确能够提高决断力。

　　There is such a thing as beauty sleep. Naps are great too. Naps increase alertness and performance on the job, enhance learning ability and purge⁷ negative emotions while enhancing positive ones.

　　睡个好觉真是再幸福不过的事情了！小憩也是很爽的哦。小憩提高对工作的警觉度以及表现，提高学习能力，还能过滤消极情绪同时提高积极情绪。

　　7. Challenge yourself

　　挑战自己

　　Learning another language can keep your mind sharp. Music lessons increase intelligence. Challenging your beliefs strengthens your mind. Increasing willpower just takes a little effort each day and it’s more responsible for your success than IQ. Not getting an education or taking advantage of opportunities are two of the things people look back on their lives and regret the most.

　　学习其他语言能让思维更加敏捷。学习音乐则能提高智慧。挑战你的信仰能强壮头脑。每天努力一点，就能提高意志力，在成功这事上，意志力可比IQ中重要得多。当回望过去，人们最后悔的两件事莫过于：没有多学点东西以及把握住机会。

　　8. Laugh

　　大笑

　　People who use humor to cope with stress have better immune systems, reduced risk of heart attack and stroke, experience less pain during dental work and live longer. Laughter should be like a daily vitamin. Just reminiscing about funny moments can improve your relationship. Humor has many benefits.

　　那些用幽默来应对压力的人往往有更好的免疫系统，心脏病和哮喘的风险也相对较低，看牙医时会减少痛处，同时寿命延长。大笑应该就像每天维他命一样。回想那些有趣的时刻能提高你的人际关系。幽默的好处真的太多了。

　　9. Touch someone

　　接触别人

　　Touching⁸ can reduce stress, improve team performance, and help you be persuasive⁹. Hugs make you happier. Sex may help prevent heart attacks and cancer, improve your immune system and extend your life.

　　抚摸能减少压力，提高团队表现，使你更有说服力。拥抱让人更开心。性则能预防心脏病和癌症，提高免疫系统以及长寿。

　　10. Be optimistic

　　抱有积极的态度

　　Optimism can make you healthier, happier and extend your life. The Army teaches it in order to increase mental toughness in soldiers. Being overconfident improves performance.

　　积极能让人更健康，快乐和长寿。部队里经常要求士兵态度积极从而提高心理承受力。自负往往能提升表现。

 

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