英語(yǔ)美文朗讀 第484期 How to become perfectly happy

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8 SCIENTIFIC TIPS ON HOW TO BECOME PERFECTLY HAPPY.

There are thousands of tips and psychological techniques to help you feel happy and learn to rejoice each day. But what if our own body had a say in the matter? Here are some findings from neuroscientists — the people who know exactly when and why your brain can give you the feeling of total satisfaction! The first tip is our favorite – it’s helpful and very easy to do.

有成千上萬(wàn)的方法和心理技巧，來(lái)幫助你感到快樂(lè)，并學(xué)會(huì)享受每一天。但如果我們自己的身體在這件事上有發(fā)言權(quán)呢?以下是神經(jīng)科學(xué)家的一些發(fā)現(xiàn)——他們知道你的大腦在什么時(shí)候、以及為什么能給你強(qiáng)烈的滿足感!

#8.Engage in pleasant expectations

The process of waiting for something nice, such as food or sex, is similar to the learned salivation response. Our brain experiences pleasure by simply anticipating the fun event. That’s why we’re so fond of counting the hours and minutes to some special moment — be it a birthday or a wedding, a meeting with a friend, or just an end to a long working day.

充滿美好的期望。 等待美好事物的過(guò)程，如食物或性，類(lèi)似于所學(xué)的唾液反應(yīng)(條件反射)。我們的大腦在充滿期待的過(guò)程中，就能產(chǎn)生快樂(lè)。這就是為什么我們?nèi)绱藷嶂杂谟?jì)算某個(gè)特殊時(shí)刻的到來(lái)——無(wú)論是生日、婚禮、與朋友會(huì)面，還是結(jié)束漫長(zhǎng)的工作日。

#7.Solve problems one at a time

Our brain never stops searching for solutions to every problem that worries us. This takes a lot of energy, so whenever the brain gets tired and the problem remains unresolved, we feel anxiety and irritation. On the other hand, for every right decision, our brain rewards itself with a dose of neurotransmitters that calm the limbic system and help us once again see the world in a better light. Therefore, you need to try to deal with one problem at a time.

一次只解決一個(gè)問(wèn)題。 我們的大腦從來(lái)不停止尋找解決問(wèn)題的方法。這需要消耗大量的能量，所以每當(dāng)大腦疲勞，問(wèn)題仍未解決時(shí)，我們都會(huì)感到焦慮和不安。另一方面，對(duì)于每一個(gè)正確的決定，我們的大腦都會(huì)獎(jiǎng)勵(lì)自己一劑神經(jīng)遞質(zhì)，它能使大腦邊緣系統(tǒng)平靜下來(lái)，幫助我們?cè)俅我愿玫囊暯强创澜?。因此，您只需要一次處理一個(gè)問(wèn)題。

#6.Don’t keep things pent up: talk about what bothers you

The processes of wordlessly going through something unpleasant and talking about your predicament involve making use of different parts of the brain. In the latter case, negative emotions have a lesser impact on your well-being. It is, therefore, advisable not to keep your problems pent up. Whenever you talk about them, your brain triggers the production of serotonin and even manages to find some positive sides to the situation.

不要把事情憋在心里：說(shuō)出你的煩惱吧。 把不愉快的事情憋在心里，或者是與別人交流自己的困境，利用的是大腦不同區(qū)域。在后一種情況下，負(fù)面情緒對(duì)你的健康影響較小。因此，最好不要把你的問(wèn)題隱藏起來(lái)。每當(dāng)你談?wù)撍鼈儠r(shí)，你的大腦會(huì)觸發(fā)血清素的產(chǎn)生，甚至?xí)O(shè)法找到一些積極的方面。

#5.Touch and embrace

To us, humans, social interaction is really important. Various forms of physical support, especially touches and embraces, can speed up a person’s recovery after an illness. If you remove physical interaction from your life, the brain perceives its absence the way it perceives physical pain: the same brain zones become activated in both instances. This, in turn, triggers the processes that affect your mood and contribute to the development of depression.

觸摸和擁抱。 對(duì)我們?nèi)祟?lèi)來(lái)說(shuō)，社交是非常重要的。各種形式的身體接觸，特別是觸摸和擁抱，可以加速一個(gè)人在疾病后的恢復(fù)。如果你從從來(lái)不與別人發(fā)生身體接觸，大腦會(huì)像感知身體疼痛那樣感知到它的缺失：在這兩種情況下，相同的大腦區(qū)域都會(huì)被激活。這反過(guò)來(lái)又觸發(fā)了影響你情緒的過(guò)程，并有助于抑郁的發(fā)展。

#4.Learn, learn, and, once again, learn!

For the brain, acquiring new knowledge means permanent adaptation to a changing environment. Using this process, our brain develops, rewarding its own attempts to absorb and process new information with dopamine, the hormone of joy. If you want to be happy, don’t be afraid to try something new, to change your surroundings, to learn new things.

學(xué)習(xí)，學(xué)習(xí)，再次學(xué)習(xí)! 對(duì)于大腦來(lái)說(shuō)，獲得新知識(shí)意味著對(duì)不斷變化的環(huán)境的適應(yīng)。利用這個(gè)過(guò)程，我們的大腦會(huì)進(jìn)化，用多巴胺(快樂(lè)的荷爾蒙)來(lái)獎(jiǎng)勵(lì)自己。如果你想快樂(lè)，不要害怕嘗試新事物，改變你的環(huán)境，學(xué)習(xí)新事物。

#3.Play sports

Physical activity is stress for the body. As soon as the stress ends, your body gets a reward: a dose of endorphins, released by the pituitary gland. The effect is similar to that of opiates (e.g., morphine), which reduce pain and elevate the mood. You don’t need to run marathons to achieve this result — even an regular walk can do wonders! Incidentally, many writers and composers consider taking walks an indispensable part of the creative process.

參加體育活動(dòng)。 體力活動(dòng)是對(duì)身體的壓力，一旦壓力結(jié)束，你的身體就會(huì)得到獎(jiǎng)勵(lì)：一劑內(nèi)啡肽，它由腦垂體釋放。其作用類(lèi)似于鴉片類(lèi)藥物(如嗎啡)，可減輕疼痛并提高愉悅感。你不需要跑馬拉松來(lái)達(dá)到這個(gè)結(jié)果——即使是普通的散步也會(huì)讓你感到愉快!順便說(shuō)一下，許多作家和作曲家認(rèn)為散步是創(chuàng)作過(guò)程中不可或缺的一部分。

#2.Always try to get a good sleep

Start using a sleep mask. As long as your brain thinks it's night time, it keeps on sleeping. While we sleep in the dark, our body secretes the hormone melatonin. This hormone slows down all processes in the body, helping it to recover and increasing the level of serotonin in the hypothalamus. If the brain detects a change in lighting, it triggers the release of the stress hormone to awaken the body quickly. Therefore, it is important to sleep 6-8 hours a day and only in darkened environments.

睡個(gè)好覺(jué) 。可以嘗試使用睡眠面罩。只要你的大腦認(rèn)為是夜晚，它就會(huì)繼續(xù)睡覺(jué)。當(dāng)我們?cè)诤诎抵兴X(jué)時(shí)，我們的身體分泌褪黑激素。這種激素減緩了身體的所有進(jìn)程，幫助它恢復(fù)和增加下丘腦的血清素水平。如果大腦檢測(cè)到光線的變化，它會(huì)觸發(fā)壓力荷爾蒙的釋放，從而迅速喚醒身體。因此，重要的是每天睡6-8小時(shí)，而且必須是在黑暗的環(huán)境中。

#1.Learn to say Thank you

When we say a person, or even fate, for something, we focus ourselves on the positive aspects of life. Pleasant memories trigger serotonin production in the anterior cingulate cortex. This technique is often used for treating depression.

學(xué)會(huì)說(shuō)謝謝 。當(dāng)我們談?wù)撃硞€(gè)人，某件事，甚至是命運(yùn)時(shí)，我們把自己集中在生活的積極方面。愉快的記憶觸發(fā)扣帶回皮層前血清素的產(chǎn)生。這項(xiàng)技術(shù)常用于治療抑郁癥。