Some Steps to Happiness


文/米丽娅姆•阿赫塔尔  译/韩馨逸
By Miriam Akhtar


Two positive psychologists in the west of England came together two years ago to develop the Happiness Training Plan, which was launched at the 2008 Happiness Lectures at the University of Bristol.
两年前,英格兰西部的两位积极心理学家共同开发幸福感培训计划 ,该计划是 2008年在布里斯托大学的幸福讲座上启动的。

Dr. Chris Johnstone is a medical doctor who has pioneered the use of positive psychology in the NHS through his work as an addictions specialist. Miriam Akhtar is a coach and consultant who discovered positive psychology when she produced one of the first programmes on the science of happiness for BBC Radio 4. Drawing on positive psychology research and personal experience of overcoming depression, Chris and Miriam formulated some practical strategies for a happier life.

1. Express gratitude
Practice switching focus from the glass half empty to the glass half full by savouring the good things you have in your life. Expressing gratitude, for example, by keeping a gratitude journal, is a powerful way to develop happiness.
1. 表达感谢

2. Use your strengths
Identifying your natural talents and finding new ways of using your strengths is a route to long-lasting happiness.
2. 发挥优势

3. Live with purpose
Finding a sense of purpose, a direction in life, brings together two of the three pillars of happiness – meaning & engagement. Identify your life purpose and take steps towards bringing it into reality.
3. 树立目标

4. Find your power
This strategy is about finding the motivation to move past obstacles and feeling empowered to achieve goals. Using the cycle of dream, plan, do and review is a way to overcome stuckness and make positive change.
4. 找到力量

5. Get physical
Physical activity stimulates the production of “happy hormones”. Research shows that physical activity can be more effective than anti¬depressants in depression recovery.
5. 运动起来

6. The happiness diet
Food influences mood, in particular through the impact of blood sugar on emotional state. To produce serotonin, the brain chemical associated with good mood, you need to eat foods containing the amino acid tryptophan, found in chicken, fish, beans and brown rice.
6. 幸福饮食

7. Learning optimism
One of the most powerful ways to boost happiness is by learning the skills of optimism. Pessimism is a fast track to depression but the good news is that it is possible to develop greater optimism through techniques like reframing and disputing pessimistic thoughts.
7. 学会乐观

8. Bounceback-ability
Some people seem to have the ability to bounce back from adversity and turn a minus into a plus. This strategy is about building up reservoirs of resilience to cope with life’s hard times and the use of “hitting rock bottom” as a trigger for a positive life change.
8. 触底反弹

9. Improving relationships
“No man is an island”, so the saying goes and it is true when it comes to happiness. Research shows that one of the characteristics of the happiest people in the world is that they have good, close relationships. Nurture your relationships and they will grow.
9. 改善人际

10. The fun factor
Make a “playlist” of things you enjoy and prioritize spending time doing them. Use all your senses to savour the pleasures of the here and now. Having fun isn’t just about boosting happiness after-hours, it can also stimulate creativity and productivity in the workplace.           ■
10. 娱乐因素