6条(科学的)快乐秘诀

Six (scientific) happiness hacks

6条(科学的)快乐秘诀

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乐之中:他们总是面带微笑，乐在其中，让负面情绪和经历从他们的背上滚下来。但如果你认为你不可能成为那样的人，那你就错了。科学证明你确实有能力改变你的人生观。这也并不难:下面的大部分建议都很简单，只要时不时地挤出一个微笑(是的，这是其中一个建议)。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.

锻炼

让你的血液循环释放内啡肽到你的全身，创造快乐的感觉来对抗坏情绪。研究甚至表明，运动可以帮助减轻抑郁症的症状。任何体育活动——跑步、室内骑车、瑜伽、跳舞——只要你流汗就行。即使是快走20到30分钟也会有帮助。

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
当你开始看到红色时，你可能想要花点时间来做一两个敬礼。瑜伽可以帮助缓解抑郁症状和焦虑，让你放慢脚步，专注于你的呼吸，而不是你的担心、挫折和问题。试试《健康》特约健身编辑克里斯汀·麦基的这组平静瑜伽。

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.

多吃绿叶蔬菜
深色绿叶蔬菜，如菠菜和甘蓝富含叶酸，提供了每日推荐摄入量(RDA)的33%。这种营养与消极情绪和抑郁的减少有关，因为它有助于大脑产生多巴胺。2012年的一项研究发现，摄入最多叶酸的中年人比摄入最少叶酸的中年人患抑郁症的风险更低。

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.

尝试认知行为疗法
认知行为疗法(CBT)是一种治疗临床抑郁症和焦虑症的有效方法，它也可以帮助任何需要学习如何对抗消极想法的人。CBT帮助患者识别并扭转有害的思维模式，测试其有效性，然后用积极的思维模式取而代之，让他们更快乐、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.

给自己买花

哈佛大学的一组研究人员发现，把鲜花放在家里可以神奇地赶走焦虑和消极情绪。参与研究的人对他人也更有同情心，他们在工作中感到精力充沛、热情高涨。

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
虽然你可能认为微笑是快乐的一种反应，但一些研究人员认为微笑也能带来快乐。微笑这个简单的动作——即使你不得不强颜欢笑——可能有助于激活你大脑中的快乐中枢，让你心情更好。