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通往快乐人生的31种方法(图)

2011-04-11

Don’t blame yourself

不要责怪自己

This is the simplest and most important thing you can do to beat depression. The stigma of depression, plus feelings of guilt and inadequacy, can get in the way of recovery. Managing the symptoms of depression requires a practical, proactive approach—and patience with yourself.

这是最简单也是最重要的方法可以使你走出忧郁。强烈的羞耻感、负罪感和不满足感会阻碍情绪的好转。治疗抑郁症需要采取积极有效的方法,同时要对自己有耐心。

Day2 

第2天

Try to look on the bright side—seriously

尝试看到事物好的一面

“How you frame something can change everything,” says life coach and Health magazine columnist M. J. Ryan, the author of AdaptAbility: How to Survive Change You Didn’t Ask For. Try to consider the sunny side of a situation rather than focusing on the negative. If it’s pouring rain, think of the good it will do for your garden. The result: A more optimistic and inventive you who can take on just about anything.

“想法可以改变一切”,《适应能力:如何在变化中生存》的作者——生活教练兼健康杂志专栏记者M.J.Ryan介绍说。试着去关注事物好的一面。如果下雨,就想想它将如何有利于你的花园。结论是:一个乐观且富有创造力的你将可以承受一切。

Day3

 

第3天

保持高质量的睡眠

抑郁和睡眠这两者间的关系还有待进一步研究。尽管每个人的睡眠需求不一样,专家还是建议情绪低落的人应该保证足够的睡眠和良好的作息时间。

Get a good night’s sleep
Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule. 
Day4

Let the sun shine in
“Brightening your bedroom when you wake up helps you feel happier all day,” says Michael Terman, PhD, the director of the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center. Leave curtains and blinds open, and/or put lamps on a timer to switch on 15 minutes before your alarm sounds to get a “dawn simulation” effect. Just being outdoors can boost your mood as well, Terman explains. Morning sunlight is most beneficial, so take a pre-work walk. 

 

第4天

让阳光洒进卧室

“每天醒来时如果你的卧室充满阳光,那么一整天你都将感到愉悦”,哥伦比亚大学医学院光照治疗和生物韵律研究中心主任Michael Terman博士说道。保持百页窗或窗帘敞开,或在闹铃声响起前15分钟,让装有计时器的台灯自动打开。这就和在户外呼吸新鲜空气一样,Terman解释到。早晨的阳光是最有益的,所以可以进行晨跑。

Day5
Swap out bulbs
If you think your depressed mood may be due to a lack of sunlight (the main cause of seasonal affective disorder), try using compact fluorescent bulbs to light high-traffic areas such as the kitchen and family room. Compact fluorescent bulbs mimic sunlight better than incandescent bulbs.

 

第5天

换换灯泡

如果你认为你的低落情绪可能是由于缺少阳光(季节性情感紊乱症的主因),试着使用节能灯泡来照亮拥挤的地方如厨房和家庭娱乐厅。与白炽灯相比,节能灯与阳光更相似。

 

第6天

与小宠物玩耍

密苏里大学哥伦比亚分校的研究表明抚摸狗15分钟会释放出使人感觉良好的荷尔蒙血清素、泌乳刺激素和催产素,并且减少了使人紧张的荷尔蒙皮质醇。你或许更喜欢猫?那么也不用担心:其他研究表明与小猫咪玩耍也会产生类似的积极情绪并且增强体质。

Day6
Play with a furry friend
Petting a dog for just 15 minutes releases the feel-good hormones serotonin, prolactin, and oxytocin, and lowers the stress hormone cortisol, a University of Missouri–Columbia study says. You’re more of a cat person? No worries: Other research has found that playing with your kitty gives a similar mood and health boost.

 

第7天

保持微笑

沮丧时试着微笑可能会让自己开心一点儿。在克拉克大学的一项研究中,参与者被分成两组,一组保持微笑,另一组则是皱眉。然后将漫画分别展示给他们。研究发现保持微笑的一组会认为漫画更加有趣。据James Laird博士介绍说微笑这一简单的动作可以激活大脑中的幸福感知区域。

 

Day7
Make yourself smile

 

Fake it and you’ll feel sunnier. In a Clark University study, one group of participants was told to smile and another group was told to frown. Afterward, both groups were shown cartoons—and the smilers rated the shows funnier than the frowners did. The simple act of smiling seems to activate happiness centers in the brain, reports lead researcher James Laird, PhD.

 

第8天

吃一些巧克力

There’s a good reason we crave chocolate when we’re down. The tryptophan it contains my boost mood-lifting serotonin in the brain, says Leah Sherman, a naturopathic physician in Portland, Ore. One study found that even the taste, texture, and smell make us happy. 

当我们沮丧时我们渴望吃巧克力,这就是一个很好的例子。巧克力中含有的色氨素会激发大脑中提升情绪的色清素,波兰自然疗法的内科医生Leah Sherman介绍说。某项研究发现巧克力的味道、质地和气味均能让我们感到愉悦。

Day9

 

第9天

Consider another birth-control method

选用合适的避孕方法

Some women report mood swings and depressed mood when taking the Pill or other forms of hormone-based birth control. If it’s really the birth control and not some other factor that’s bringing you down, you may need to find a non-hormonal method. “In my experience, if a woman has depression with one pill, switching [formulations] usually doesn’t help,” says Hilda Hutcherson, MD, an ob-gyn professor at Columbia University. All hormonal methods are likely to cause the same problem.

一些妇女在吃了避孕药或采用了调节荷尔蒙的避孕方法后易产生低落情绪。如果确定是避孕导致情绪低落,那么你需要找一种不是调节荷尔蒙的避孕方法。“以我自己的经验,如果女性服用某一药物后产生情绪低落,那么即使换一种药物也于事无补,”哥伦比亚大学妇产学教授,医学博士Hilda Hutcherson介绍道。所有调节荷尔蒙的方法都会有类似的问题。

Day10

 

第10天

Get artsy

进入艺术世界

Unleash your inner Picasso and reverse your negative outlook. Participants in a Boston College study became happier when they distracted themselves by creating artwork that expressed their negative feelings. Writing in a journal has been shown to have a similar effect.

释放你的内心,转变消极的人生观。波士顿学院的一项研究表明,如果人们专注于创作艺术品来释放消极情绪时,会感到很开心。写日记也会有类似的效果。

Day11

 

第11天

Exercise regularly

定期锻炼

It may be the last thing you feel like doing when you’re depressed, but going for a run or hitting the gym can actually make you feel better. When done regularly, 30 minutes or more of vigorous exercise has been shown to improve the symptoms of depression. In one study, patients who worked out regularly on a treadmill or stationary bike for 12 weeks saw the severity of their symptoms reduced by nearly 50%. Exercise has short-term benefits too: Other research has found that workouts can boost your mood for up to 12 hours.

这或许是你最不喜欢做的一件事情,但是出去跑一圈或者去健身房真得可以让你心情更加愉悦。如果坚持30分钟或者更长时间的有氧锻炼是有助于提高情绪的。一项研究中,病人坚持定期跑步或骑脚踏车12周后,病情减轻了将近一半。锻炼也有短期的作用:如有研究表明锻炼可以使良好的情绪保持12小时。

Day12

 

第12天

Repaint your room

重新粉刷你的房间

Want to feel more upbeat? Bring in the colors of sunshine and spring fields. In a study from the Vrije Universiteit in Amsterdam, adults reported feeling happier around these two colors. Blue, meanwhile, is a very soothing hue—it’s the color of the sky and the sea—and we can all use soothing touches in our hectic lives. In another study, people who were faced with difficult tasks felt less anxious after they saw something blue. 

想让心情快乐起来吗?让房间充满阳光和草叶的颜色。荷兰阿母斯特丹自由大学的一项研究表明当成年人处于这两种颜色世界里时,心情会更加舒畅。蓝色——天空和海洋的颜色——是一个可以缓解疲劳的色调。我们可以在我们忙碌的生活中多多使用这些色调。另一项研究表明,当人们看了蓝色的事物后,在处理棘手问题时不会感到担忧。

Day13

 

第13天

Reach out and touch someone

伸出手去触摸

Human touch releases uplifting endorphins like serotonin, and reduces blood pressure and heart rate, making you more relaxed and content, a University of North Carolina at Chapel Hill study says. 

北卡罗莱纳州大学的一项研究表明:人与人的触摸可以释放使情绪高涨的内啡吠(如血清素)、降低血压和心跳频率,让你的身体感到更加的放松与舒适。

Day14

 

第14天

Sing a song (really)

唱首歌

University of Manchester researchers discovered that an organ in the inner ear (that responds to singing sounds) is connected to a part of the brain that registers pleasure. So singing, alone in the car, or in a crowd at church (even if you’re very, very bad at it), may make you happier.

曼彻斯特大学的研究者发现内耳某个器官(对歌声产生反应)与大脑中传输愉悦的神经相连。无论是独自在车里或在教堂的人群里(即使你不擅于),那么高声歌唱也会让你的心情好很多。

Day15

 

第15天

Eat for ecstasy

有针对性的饮食

Add these “joy” foods to your diet: fish, for omega-3s—a University of Pittsburgh study found that people with low levels of this healthy fat were more likely to be depressed; Brazil nuts, for selenium—being low on this antioxidant can get you down; and orange juice, for folate—too little causes a dip in the happiness helper serotonin.

日常饮食中添加一些“有益健康的脂类”食品,如鱼体内的ω- 3脂肪酸。匹兹堡大学一项研究表明日常饮食中脂肪摄取量越低者将更易于产生压抑;巴西坚果富含抗氧化剂硒,如果缺少此物质可能会使你情绪低落;如果缺少像橘汁中叶酸也会减少体内的血清素。

Day16

 

第16天

Don’t over schedule

不要安排额外工作

Feeling stressed and overwhelmed is a common trigger for depression symptoms. If you’re struggling with depression, it’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces. And remember: It’s OK to slow down a bit. 

感到压力过大往往是抑郁的前兆。如果你想使心情舒畅起来,尽量不要过多地安排额外工作,也不要承担自己能力以外的任务。如果工作或家庭中有较复杂的事情,试着将它们分成一部分一部分。记住:放慢速度有时也会奏效。

Day17

 

第17天

Change your weight-loss plan

改变你的减肥计划

People who spend a full year on a strict low-carbohydrate diet can lose weight, but they might be happier—and lose just as many pounds—if they focus on reducing fat intake instead of carbohydrates, research suggests.

人们如果坚持一年内只吃低碳水化合物的食物,那么是可以减肥的。但研究表明,如果人们更关注于减少脂肪的摄入,那么在减少体重的同时幸福感会更多。

Day18

 

第18天

Take care of your health

照顾好自己

If you’re feeling down, it’s tempting to let your health slide. But failing to take care of your overall health can make depression symptoms worse. Depression can exacerbate health conditions such as diabetes and heart disease, but the opposite also appears to be true. People who experience diabetes-related complications are more likely to be depressed, for instance, and there is also some evidence that the stresses of heart disease contribute to depression, especially following a heart attack. 

心情低落可能会影响你的健康状况。如果不能照顾好自己,那么只会让抑郁加重。抑郁可以使健康状况恶化,如患糖尿病或心脏病。反过来,身体疾病也会加重心情抑郁。饱受糖尿病困扰的人们心情更易低落。

Day19

 

第19天

Eat a healthy diet

健康饮食

What you eat affects your brain, not just your body, so if you’re feeling depressed, it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein. No food is a silver bullet for fighting depression, but some foods may affect your mood more than others. For example, carbohydrates and foods that contain vitamin D boost levels of serotonin, a neurotransmitter associated with mood (and the same one targeted by drugs such as Prozac). And some research suggests that omega-3 fatty acids, which are found in fish and fish-oil supplements, can help fight depression. 

饮食习惯不仅仅会影响身体发育,而且会影响大脑。所以如果你感到抑郁,最好在日常饮食中增加一些全麦类、水果、蔬菜和脂肪的摄入。没有可以治疗抑郁的良方,但是一些食物更易改变你的心情。如,富含VD的碳水化合物和食物中会增加血清素的释放,从而使情绪高涨。还有一些研究中指出鱼和鱼油中的ω- 3脂肪酸的摄入也有助于心情的恢复。

Day20

 

第20天

Avoid drugs and alcohol

远离毒品和酒精

People with depression and anxiety often turn to alcohol and drugs to relieve their symptoms, but that strategy tends to be harmful in the long run. Drinking and drug use affect brain chemistry, and they can cause problems in relationships, work, and other aspects of life. (They can also be dangerous when combined with some antidepressants.) Although the occasional glass of wine probably won’t hurt you, people who are feeling depressed should limit their alcohol consumption, and, of course, say no to drugs.

抑郁或焦虑的人们往往会依靠酒精和毒药来缓解情绪,但是这些方法只会让情况更糟。酗酒和吸毒会影响大脑中分泌的化学物质,会对人际关系、工作及生活中的方方面面产生很大影响(如果同时还服用一些抗抑郁药,只会使危害更大)。尽管偶尔的红酒不会损害健康,但是人们最好减少酒精的摄入,当然坚决不碰毒品。

Day21

 

第21天

Try St. John’s wort

尝试吃点儿金丝桃

This herbal product is by far the most studied alternative remedy for depression, and for the most part the results have been favorable. In studies involving people with mild to moderate depression, St. John’s wort has consistently outperformed placebo, and it has held its own against prescription antidepressants. It has been shown to be similarly effective—and, in a few cases, more effective—than fluoxetine (Prozac), imipramine, and Celexa.

这个草本植物是至今研究最多治疗抑郁的替代性疗法。大部分的研究结果都认为金丝桃有利于治疗抑郁。与对照、抗抑郁药物相比,金丝桃对研究中患有不同抑郁程度人群的治疗作用更大。与此同时,其他的研究也表明金丝桃比氟西汀(百忧解)、丙咪嗪和西普兰等药物更有效。

Day22

 

第22天

Maintain a daily routine

维持好日常工作

Sticking to a regular schedule as much as possible is important for people who are battling depression. Whether it’s going for a jog or responding to emails, try to do your regular activities at the same time each day. 

对于意志消沉的人来说,尽可能地保持日常安排显得尤为重要。无论是慢跑还是回邮件,都试着每天遵循有规律的安排。

Day23

 

第23天

Talk about it

倾诉

It’s not easy, but telling people about your depression is better than keeping it a secret. Even if they don’t entirely understand what you’re going through, friends, family, and other confidants can provide emotional support, help you seek treatment options, and serve as sounding boards

当心情不好时,人们往往更倾向于藏在心中而不是向别人倾诉。即使朋友、家人或其他密友不能完全理解,但是他们会提供精神上的支持,找到治疗的方法,甚至达到共鸣。

Day24

 

第24天

Cognitive therapy

认知治疗

Negative thought patterns can cause—or contribute—to depression and anxiety, and cognitive therapy aims to turn that thinking around. During treatment, you’ll learn how to recognize harmful or irrational thoughts and replace them with more constructive ones.

消极的念头会产生消极情绪和焦虑,但是认知治疗旨在改变那些想法。在治疗中,你将学会如何辨认那些有害或不合理的想法,取而代之的是积极念头。

Day25

 

第25天

Interpersonal therapy

人际关系训练

Are interpersonal conflicts and a lack of social support causing your depression? If so, interpersonal therapy (IPT) might be right for you. In IPT, patients closely examine their relationships with family, friends, co-workers, and other key people, with the goal of resolving interpersonal conflict, improving communication, and building a more solid support network. 

人际关系中的矛盾和缺少朋友支持是否会让你的意志消沉?如果是这样,人际关系训练可能适合你。在人际关系训练中,病人通过认真反思他们与家人、朋友、同事或其他主要人物间的关系,以期解决人际关系中的冲突,提高沟通能力并且建立一个稳固的支持性关系网。

Day26

 

第26天

Online therapy

网疗

Don’t rule it out. You can now get therapy—along with just about everything else—on the Web, in real time. You can use instant messaging (IM) or set up one-to-one video services, such as Skype, to interact with your therapist, much as you would in person. This may be particularly helpful if you lack transportation, live in a rural area, or are otherwise unable (or unwilling) to visit a therapist’s office. 

不要排除网络治疗的可能性。你可以在网上实时地接触任何一个信息。你可以给理疗师传递实时信息或者进行一对一的视频,如Skype。如果你住在郊区或其他很难去理疗所等交通不便利的地方,这个方法尤其奏效。

Day27

 

第27天

Act happy

表现地开心

The growing field of positive psychology explores how to lead a happier, more fulfilling life (as opposed to treating a psychological disorder). One key finding: “We become how we act,” says Christopher Peterson, PhD, a professor at the University of Michigan and author of A Primer in Positive Psychology. Translation? Make a concerted effort to be warm and smiley, and you’ll beat bad moods. 

积极心理学正在探索如何使人们的生活更加幸福与充实。其中一项重要发现是:“我们的行为会影响自己的情感变化”,密西根大学教授Christopher Peterson介绍,他著有《积极心理学入门》一书。怎么理解这句话呢?行为和内心保持一致的温暖和微笑,那么坏情绪会逐渐消失。

Day28

 

第28天

Quit smoking

戒烟

Although the withdrawal symptoms caused by kicking the habit can make you feel irritated and blue, continuing to smoke is far worse. Aside from the damage you’re causing to your lungs and heart, smoking may also increase the risk of depression

尽管戒除某一习惯会让自己不适或沮丧,但是继续吸烟会更糟糕。吸烟不仅会影响心肺健康而且会增加抑郁的风险。

Day29

 

第29天

Postpone major decisions

推迟作重大决定

A depressed mood can affect your perceptions and judgment, so it’s wise to put off big decisions about your relationships or career until you’re feeling better. If you absolutely must make a decision, don’t be impulsive. Before making the decision, consult people close to you whom you trust, such as your therapist, family, friends, or a clergy member.

意志消沉可能会影响你的洞察力和判断力,所以推迟作出有关你的人际或职业的重大决定,直到你感觉好一些。如果必须作出决定,那么请不要过于冲动。在作决定之前,向身边的朋友询问,包括你的理疗师、家人、朋友或神职人员。

Day30

 

第30天

Lose some weight

减肥

According to a 2010 study in the Archives of General Psychiatry, obesity and depression appear to go hand in hand. Obese people were at greater risk of developing depression, the study found, and depressed people were at greater risk of becoming obese. 

根据2010年《一般精神病学汇刊》中的一项研究表明,肥胖和抑郁症可能密切相关。肥胖人群更易产生抑郁,而意志消沉的人群也更易肥胖。

Day31

 

第31天

Connect with others

联系朋友

It’s harder to be happy when you’re isolated. Surrounding yourself with other happy people can hike your odds of being upbeat by 9%, studies show. But steer clear of complainers: Downer friends bring you, well, down, says change expert Ariane de Bonvoisin, author of The First 30 Days: Your Guide to Making Any Change Easier.

独自一人时很难开心。研究表明快乐的朋友围绕在身边会让自己的快乐机率增加9%。最好避开喜欢抱怨的人:“情绪低落的朋友会使你的心情也逐渐低落,”变化专家Ariane de Bonvoisin(前30天:简单改变自己的指南作者)介绍道。

 
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