科学家教你五招提升幸福感:幸福感城市铜川不科学
时间：2019-01-07 03:35:29 来源：柠檬阅读网 本文已影响 人 
The pursuit[追寻] of happiness is sometimes easier said than done. Some scientists have argued that happiness is largely determined by genetics, health and other factors mostly outside of our control. But recent research suggests
people actually can take charge of their own happiness and boost[推进] it through certain practices.
“The billion-dollar question is, is it possible to become happier?” said psychologist[心理学家] Sonja Lyubomirsky of the University of California, Riverside. “Despite the finding that happiness is partially[部分地] genetically[遗传地]
determined, and despite the finding that life situations have a smaller influence on our happiness than we think they do, we argue that still a large portion[一部分] of happiness is in our power to change.”
In 2009, Lyubomirsky and colleagues reviewed 51 studies that tested attempts to increase happiness through different types of positive thinking, and found that these practices can significantly enhance[提高] well-being. The results were published in the Journal of Clinical Psychology.
Here are five things that research has shown can
improve happiness:
1 Be grateful. Some study participants[参与者] were asked to write letters of gratitude[感谢] to people who had helped them in some way. The study found that these people reported a lasting increase in happiness―over weeks and even months―after implementing[执行] the habit. What’s even more surprising: sending the letter is not necessary. Even when people wrote letters but never delivered them to the addressee[收信人], they still reported feeling better afterwards.
2 Be optimistic[乐观的]. Another practice that seems to help is optimistic thinking. Study participants were asked to visualize[形象化] an ideal future―for example, living with a loving and supportive partner, or finding a job that was fulfilling[令人满意的]―and describe the image in a journal
entry[日记帐分录]. After doing this for a few weeks, these people too reported increased feelings of well-being.
3 Count your blessings. People who practice writing
down three good things that have happened to them
every week show significant boosts in happiness,
studies have found. It seems the act of focusing on the positive helps people remember reasons to be glad.
4 Use your strengths. Another study asked people to identify[识别] their greatest strengths, and then to try to use these strengths in new ways. For example,
someone who says they have a good sense of humor could try telling jokes to lighten up business meetings or cheer up sad friends. This habit, too, seems to heighten happiness.
5 Commit[实行] acts of kindness. It turns out helping
others also helps ourselves. People who donate time or money to charity, or who altruistically[无私心地]
assist people in need, report improvements in their own
happiness.
Lyubomirsky has also created a free iPhone
application[应用程序], called Live Happy, to help people boost their well-being.
对于幸福的追求，有时候说得容易，做起来难。
一些科学家称幸福感在很大程度上由基因、健康及其他不可控因素决定。然而，最近的一项研究显示，人们其实能够通过某些实践活动主宰并提升自己的幸福感。
“这个千金难求的问题是，我们能否变得更加幸福？”（美国）加州大学河滨分校心理学家索尼娅・
柳博米尔斯基如是说。“虽然研究发现幸福感部分取决于基因，而且生活状况对幸福感的影响比我们想象的要小，但我们认为幸福在很大程度上仍然可以通过自己的力量去改变。”
2009年，柳博米尔斯基和同事翻看了51项尝试通过各种积极思维来提升幸福感的研究。他们发现这些实践能够显著增强幸福感。研究结果发表在《临床心理学杂志》上。
研究显示，以下是增加幸福感的五大秘诀：
1 常怀感恩之心。研究人员要求参与者给帮助过自己的人写感谢信。研究发现，养成这个习惯后，这些人的幸福感在数周甚至数月内持续上升。更让人出乎意料的是：你不一定要将信件寄出。报告称，即使人们在写信后从未将信寄出，他们仍然会感到好受一些。
2 保持乐观。另一项似乎有效的实践是保持乐观心态。研究人员要求参与者想象理想的未来――例如，与支持自己的爱人一起生活，或找到一份有满足感的工作――并在日记中描绘蓝图。报告说坚持这个方法数周后，这些人的幸福感也有所提升。
3 数念生活中美好的事。研究发现，每周写下发生在自己身上的三件开心事，这些人的幸福感得到显著提升。如此看来，关注积极的事情能让人记起开心的理由。
4 发挥自己的力量。在另一项研究中，研究人员要求人们发掘自己最大的长处，让其发挥全新的用途。例如，自认有幽默感的人可以讲讲笑话活跃商业会议的气氛或安慰失意的朋友。这个习惯似乎也可以增强幸福感。
5 乐善好施。原来帮助别人也可以帮到自己。那些为慈善事业抽出时间或慷慨解囊、或是无私助人的人说自己的幸福感有所改善。
柳博米尔斯基还制作了一个叫做“快乐生活”的免费iPhone应用程序以帮助人们提升幸福感。
