Some Steps to Happiness
幸福十法

(选自《英语世界》2014年第9期)

文/米丽娅姆•阿赫塔尔  译/韩馨逸
By Miriam Akhtar

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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.
克里斯•约翰斯通博士是一名医师,作为成瘾症专家,他在国家医疗服务体系的工作中率先运用了积极心理学。米丽娅姆•阿赫塔尔是一名教练兼咨询师,她在为英国广播公司广播电台4台制作第一批有关幸福科学的一个节目时发现了积极心理学。凭借积极心理学研究及自身克服抑郁的经验,克里斯和米丽娅姆列出了几项实用的幸福法宝。

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
尝试着将注意力从“仅剩半杯水”转移到“还有半杯水”,品味生活中美好的事物。表达感恩,比如,写本感恩日记就是培养幸福感的有效方法。

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
识别天赋,发现发挥优势的新方法,可使你拥有长久的幸福。

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
找到目的感,即生活方向,把幸福三支柱中的两个——意义和参与结合起来。确立生活的目标,然后一步步实现。

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
这个策略是找到越过障碍的动力,感觉被赋予了实现目标的力量。梦想,计划,实干,反思——如此循环,这是战胜阻碍做出积极改变的方法。

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
体育活动促进“幸福荷尔蒙”的产生。研究表明,就治疗抑郁而言,体育活动可能比抗抑郁药更有效。

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
饮食影响心情,特别是通过血糖作用于情绪状态。血清素是大脑中与好心情相关的化学物,要生成血淸素,人们需要吃含有氨基酸色氨酸的食物,比如鸡肉、鱼肉、豆类和糙米。

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
促进幸福感最有效的方法之一就是学习乐观的技巧。悲观情绪使人快速陷入抑郁,不过令人高兴的是,可以通过重构和抗拒悲观想法来培养更为强大的乐观情绪。

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
有些人似乎具备从逆境中恢复元气并将劣势转为优势的能力。这个策略就是储备力量以应对生活中的困难时刻,把“陷入低潮”当作向积极生活转变的触发器。

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
“没有人是一座孤岛。”这句名言同样适用于幸福感。研究表明,世界上最幸福的人的特点之一就是他们有良好而亲密的人际关系。培养你的人际关系,它会有所改善。

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
将喜欢做的事列个“单子”,优先找时间做这些事。调动所有的感官品味当时当地的乐趣。娱乐不仅仅能激发业余时间的幸福感,也能在工作中激发创造力,提高生产率。□
(译者单位:中国海洋大学外国语学院)

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