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Science can make you happier. Do at least some of these activities today and feel the positive vibrations flow. Keep it going for a week or longer and feel your mood lift.
现在就试试看下面这些做法，感受一下正能量的律动。坚持一个礼拜，你会感到情绪得到显著的提振。这可不是什么心灵鸡汤，而是科学，严谨的科学。
1.设想重要的东西离你而去
Mentally subtract something good from your life
People spend a lot of time thinking about good things that didn’t happen, but might have done. But what about the good things that did happen that might not have?Say you’d never met your partner or friend or got that job? What would life be like without some of those things we take for granted?Thinking about what might not have been can be tremendously powerful if used in the right way.So, mentally subtract something good from your life to really appreciate it.
人们总是花很多时间去想那些曾有机会，但却没能成真的好事情。可别忘了，有很多好事确确实实发生了，它们本来也是未必能成真的呀。要是你从来没遇到你的爱人，从未有机会认识你的朋友，未曾得到目前的这份工作，又会如何？要是缺少了这些你认为理所当然的东西，你的生活会是怎样呢？事情或许有另一个结局，但或许这样倒过来考虑才是积极有益的。假设性的思考可以为生活创造意义，也能让你对业已拥有的一切更加满意。所以，试着想像一样珍贵的东西从你的生活中消失，然后你才会真正为拥有而感激。
2.表达谢意
Send a thankful message
Gratitude is a powerful emotion that helps us enjoy what we have.Evoke it right now by sending an email, text or letter to someone who has helped you in some way. Thank them for what they have done for you, however small.It’s easy and quick and one study has found that practising gratitude can increase happiness 25%. Another found that just three letters over a three-week period was enough to reliably increase happiness and life satisfaction .
感激是一种正能量满满的情绪，让我们能更好地享受我们所拥有的东西。快快来唤起感激的心境吧，发邮件，发消息给那些曾以某种方式帮到过你的人。感谢他们的为你做的事情，无论多微不足道。简简单单的一桩事情，却会有立竿见影的效果，有研究发现感恩练习可以将幸福感提高25%。另一项研究则发现，在三周时间内，写三封这样的信件就足以确确实实地让你的生活满意度有所提升。
3. 为别人花钱
Spend money on someone else
Money can make you happy but only if you use it in the right way.One of the easiest ways is by spending it on others. So,why does spending on others increase your happiness?“It’s partly because giving to others makes us feel good about ourselves. It helps promote a view of ourselves as responsible and giving people, which in turn makes us feel happy. It’s also partly because spending money on others helps cement our social relationships. And people with stronger social ties are generally happier.”So, buy a friend a present today or take them out to lunch. You’ll feel good about it, I promise.
钱能让你开心，前提是你掌握了正确的花钱方式。最简单的办法是把钱花在别人身上，为什么这会为你自己带来快乐呢？“一部分原因是给予和付出让我们觉得自己是个责任可靠，乐于付出的人，自我感觉也变得更加良好。另一部分原因是，把钱花在别人身上让我们的人际关系变得更牢固，而拥有坚实人际纽带的人往往更加幸福。”既然如此，今天就给朋友买份礼物或者约他们吃午饭吧。你会感觉不错的，我向你保证。
4. 做些锻炼
Get some exercise
What’s the number one strategy that people use to feel better, increase their energy levels and reduce tension? Exercise.It doesn’t have to be a marathon; a simple walk around the block will do the trick. We all know it’ll make us feel better to get out and stretch our legs, but there are always excuses to avoid it.If you’re at home, make time for a trip that doesn’t involve the car and does involve your legs. If you’re in the office, make sure you get out for a walk at lunch-time instead of eating sandwiches in front of the computer.
想改善心情？想精力充沛？想缓解压力？做锻炼吧！这是许多人的首选策略。不用非得是马拉松长跑，街区周边简单的散步就能有很好的效果。我们心里都清楚出去伸展一下老胳膊老腿会让自己感觉好很多，只是永远都不愁找不到偷懒的借口。要是在家的话，可以考虑安排个时间出去郊游，开车兜风这种脚不着地的果断不算数。要是在办公室的话，记得午休的时候到外面转一圈，别老是一边盯着电脑屏幕，一边吃外卖。
5. 听听音乐
Listen to music
Number two on the list of all time top strategies people use for feeling better is: listening to music.Music can influence mood in many ways but most people rate its power to manage our positive moods as the top reason they love music. We particularly like the fact that it can make our good moods even better.Even sad music can bring pleasure as many people enjoy the contradictory mix of emotions it creates.
想要改善心情的话，万古不变的灵丹妙药第二名：听音乐。音乐能通过各种途径影响心情，大多数人之所以热爱音乐，最重要的原因是音乐有调节心情的功能。甚至悲伤的音乐也能带来愉悦，许多人非常享受这种有些矛盾的情感体验。
6. 列计划……
Make plans…
Remember those childhood days leading up to Christmas when you couldn’t wait to rip open your presents? The pleasure in anticipation was just incredible.Research on the psychology of happiness shows that anticipation can be a powerful positive emotion. We enjoy looking forward to things much more than we enjoy looking back on them afterwards.So, make a plan now and try to always have something to look forward to, however small.
还记得小时候盼着过年的情形么？那时的你会一天天数着日子，迫不及待想要早点拿到红包里面的压岁钱。期待带来的幸福感是难以比拟的。幸福心理学的研究显示，有所期盼是一种强大的积极情绪。相比回忆某事带来的幸福感，期待此事带来的幸福感要强烈得多。现在就列个计划，试着去心怀期待，无论是期待多么小的一桩事情。
7. 对了……还要拉上朋友一起
…with friends
The best types of plans to make are with friends.It’s not just that you’ll have the pleasure of anticipation; it’s also that you’re keeping the friendship alive.One study of 8 million phone calls has found, not exactly surprisingly, that when people call each other back, their friendships are much more likely to survive.If an economic incentive might help motivate you to make plans with friends, then here is one from research that attempted to put a monetary value on different types of social relationships :“…a move from “seeing friends or relatives less than once a month” to “seeing friends or relatives on most days” is now estimated to be worth an extra ￡85,000 a year for a representative individual”In other words: you’d have to earn ￡85,000 ($130,000) more a year to make you as happy as if you saw friends or relatives on most days of the week.So, not only is staying in touch with friends good, but it’ll save you a lot of effort trying to earn more money at work.
最好的那种计划是要把你的伙伴们包括在内的。这时，你感到高兴不仅仅是因为有所期待，也因为这个过程给友谊注入了新的活力。在对八百万次电话通话进行研究后发现，如果两人之间会回拨电话，他们的友谊更有可能维系下去。下面这个研究试图用金钱的价值来衡量不同社交状态之间幸福感的差异。从“见朋友或亲人的频率少于一月一次”到“大多数日子里都见朋友或亲人”所提升的幸福感，大约与普通人年收入提高85,000英镑相当。换句话说，没有机会同亲友见面的人得每年多挣85,000英镑，才能和在每周大多数日子里都见到朋友或者亲人的情况下一样开心。所以啊，和朋友保持联系是件好事，你看，加班苦干挣再多钱，也没法补偿失去亲友相伴的损失啊。
8. 记下今天的“小确幸”
List 3 good things that happened today
At the end of the day, before you go to bed, spend a few minutes thinking about three good things that happened today. They don’t have to be that amazing; just three things that made you feel a little better. You can also think about why they happened.In one study in which people carried out this exercise, their happiness was increased, and depressive symptoms decreased, fully six months afterwards.If you’ve done some of the things mentioned here, then you’ll already have at least three things for your list.
一天又到了头，上床之前，花几分钟想一想今天发生的三件好事。不用非得是什么当头鸿运，只要让你觉得有那么点开心的都可以，你也可以想想这些事情为何会发生。一项研究中，被试者进行了这项练习，在之后整整六个月内，他们的幸福感得到了提高，抑郁的症状得到了缓解。要是你做了一些文章前面提到过的事情，你可以列举的就远不止三件了。
9. 练习你的过人强项
Practice your signature strengths
Simply put this means doing things you are good at. Whatever it is, people are usually cheered up when they do things at which they excel.Think about things that you are good at: it could be social skills, physical skills, sporting skills or anything really. It could be making someone laugh or giving someone a helping hand.Then take some time during the day to use that skill. When people practice their signature strengths it makes them happier.
简单说其实就是做你擅长的事情。在做自己精通的事情的时候，人们总是会兴致高昂，不管那到底是什么事。想想你有啥拿手的东西，社交、运动、技术活，或者随便什么事，比如逗别人开怀大笑或者总愿意助人为乐。每天花点时间运用你所擅长的技能，练习强项总能带来成就感。
10. 白日有梦
A happy daydream
If you’re less of a doer and more of a dreamer, then this activity is for you: have a happy daydream.Over the course of the day our minds tend to wander a lot, but directing that mind-wandering in a positive way can be very beneficial.In this research on life-savouring strategies, positive mental time travel was found to be one of the most effective. In the study people thought back to times in their lives that gave them pleasure; moments filled with success, love and friendship.The mind may try to fight back by travelling back to past embarrassments or failures, but keep it locked into a happy daydream for the best boost.
Go on, sit back and have a little daydream…
如果比起一个行动者，你更像是个梦想家的话，这一条再适合你不过了：做个开心的白日梦。从早到晚，我们的思绪会时不时地游离，神游如果被引导到积极的方向，也会很有益处。有人研究了能为生活增添色彩的的各种心理策略，发现其中效果最好的是积极向上的白日梦。研究过程中，被试者回溯了往日的幸福时刻，成功的经历，充满爱与友谊的瞬间。我们的心绪可能会不合作地回忆起曾经的失败和难堪，这时需要我们保持住这场白日梦的快乐基调，不然就没法起到正面的效果了。
接下来，靠上椅背，来回忆一下峥嵘岁月……
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