6條(科學的)快樂秘訣

Six (scientific) happiness hacks

6條(科學的)快樂秘訣

Some people just ooze happiness: They always seem to be smiling and having fun, and let negative emotions and experiences roll off their backs. But if you think there's no way you could possibly ever be that way, you're wrong. Science proves that you do have the power to change your outlook on life. And it isn't hard, either: Most of the tips that follow are as simple as cracking a smile once in a while (yes, that's one of the tips). Here's to a happier you!

有些人就是沉浸在快樂之中:他們總是面帶微笑，樂在其中，讓負面情緒和經(jīng)歷從他們的背上滾下來。但如果你認為你不可能成為那樣的人，那你就錯了?？茖W證明你確實有能力改變你的人生觀。這也并不難:下面的大部分建議都很簡單，只要時不時地擠出一個微笑(是的，這是其中一個建議)。祝你幸福!

Exercise

Getting your blood pumping releases endorphins throughout your whole body, creating feelings of happiness that combat a bad mood. Studies have even shown that exercise can help alleviate symptoms of depression. Any physical activity counts—running, indoor cycling, yoga, dancing—as long as you break a sweat. Even a brisk 20- to 30-minute walk will help.

鍛煉

讓你的血液循環(huán)釋放內(nèi)啡肽到你的全身，創(chuàng)造快樂的感覺來對抗壞情緒。研究甚至表明，運動可以幫助減輕抑郁癥的癥狀。任何體育活動——跑步、室內(nèi)騎車、瑜伽、跳舞——只要你流汗就行。即使是快走20到30分鐘也會有幫助。

Flow through some yoga

When you start to see red, you might want to take a moment and flow through a sun salutation or two. Yoga can help ease depressive symptoms as well as anxiety, allowing you to slow down and focus on your breathing rather than your worries, frustrations, and problems. Try this calming yoga sequence from Kristin McGee, Health's contributing fitness editor.

做一些瑜伽
當你開始看到紅色時，你可能想要花點時間來做一兩個敬禮。瑜伽可以幫助緩解抑郁癥狀和焦慮，讓你放慢腳步，專注于你的呼吸，而不是你的擔心、挫折和問題。試試《健康》特約健身編輯克里斯汀·麥基的這組平靜瑜伽。

Load up on leafy greens

Dark, leafy greens such as spinach and kale are rich in folate, providing 33% of the recommended daily allowance (RDA). This nutrient is linked to a decrease in negative moods and depression because it helps produce dopamine in the brain. One 2012 study found that middle-aged people who consumed the most folate had a lower risk of depression symptoms than those who ate the least.

多吃綠葉蔬菜
深色綠葉蔬菜，如菠菜和甘藍富含葉酸，提供了每日推薦攝入量(RDA)的33%。這種營養(yǎng)與消極情緒和抑郁的減少有關，因為它有助于大腦產(chǎn)生多巴胺。2012年的一項研究發(fā)現(xiàn)，攝入最多葉酸的中年人比攝入最少葉酸的中年人患抑郁癥的風險更低。

Try cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a proven treatment for clinical depression and anxiety disorders, and it can also help anybody who simply needs to learn how to combat negative thoughts. CBT helps patients recognize and then reverse harmful thought patterns by testing their validity and then replacing them with positive ones, leaving them happier, healthier, and in a better mood.

嘗試認知行為療法
認知行為療法(CBT)是一種治療臨床抑郁癥和焦慮癥的有效方法，它也可以幫助任何需要學習如何對抗消極想法的人。CBT幫助患者識別并扭轉(zhuǎn)有害的思維模式，測試其有效性，然后用積極的思維模式取而代之，讓他們更快樂、更健康、心情更好。

Buy flowers for yourself

A team of Harvard researchers found that keeping fresh flowers at home does wonders in keeping away anxiety and negative moods. People in the study also felt more compassionate toward others and they felt a boost of energy and enthusiasm at work.

給自己買花

哈佛大學的一組研究人員發(fā)現(xiàn)，把鮮花放在家里可以神奇地趕走焦慮和消極情緒。參與研究的人對他人也更有同情心，他們在工作中感到精力充沛、熱情高漲。

Smile

While you may think of smiling as a reaction to feeling happy, some researchers suggest that smiling can also lead to joy. The simple act of smiling—even if you have to force it—might help to activate the happiness centers in your brain, leaving you in a better mood.

微笑
雖然你可能認為微笑是快樂的一種反應，但一些研究人員認為微笑也能帶來快樂。微笑這個簡單的動作——即使你不得不強顏歡笑——可能有助于激活你大腦中的快樂中樞，讓你心情更好。