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哈佛大學(xué)告訴你：讓自己快樂(lè)的20招
哈佛大學(xué)推薦的這20件小事告訴我們，幸福離我們并不遙遠(yuǎn)，生活里細(xì)碎的小事，就是幸福的來(lái)源。下面是小編整理的哈佛大學(xué)推薦的快樂(lè)的20個(gè)辦法，來(lái)看看吧
1. Be grateful. Slow down, look around you, and pay attention to the little details in your life – the delicate purple flower on the sidewalk, the beautiful sunset, the hot shower that washes away your long day, and the smile in your partner’s eyes…
要學(xué)會(huì)感恩。讓自己變慢腳步，看看你的四周，關(guān)注生活中的細(xì)微之處：人行道上淡紫色的花，美麗的日落，洗去你一天疲憊的淋浴，伴侶眼中的笑容。
When you have a grateful heart that is appreciative of life’s beautify, wonder and blessings, you’re automatically filled with happiness.
當(dāng)你的感恩之心能夠欣賞生活的美，思考和祝福，你自然就充滿了幸福感。
2. Choose your friends wisely. According to Harvard, the most important external factors affecting individual happiness are human relationships. So if you want to be happy, choose to be around people who are optimistic, who appreciate you as you are, and who can make your life richer, bigger, more fun, and more meaningful.
明智的選擇自己的朋友。根據(jù)哈佛，影響個(gè)人幸福最重要的外部因素是人際關(guān)系。所以如果你想變得開(kāi)心的話，要選擇和樂(lè)觀的朋友在一起，他們能欣賞你真實(shí)的自己，讓你的生活變得更豐富，快樂(lè)，有意義。
3. Cultivate compassion. When we try to step into other people’s shoes and understanda situation from another’s perspective, we’re more likely to handle the situation with compassion, objectivity and effectiveness. There will be less conflicts and more happiness.
培養(yǎng)同情心。當(dāng)我們代替別人，站在另一個(gè)角度看問(wèn)題，我們更能用同情心，客觀和有效的處理問(wèn)題。生活中就會(huì)少一些沖突，多一點(diǎn)快樂(lè)。
4. Keep learning. Learning keeps us young and dreams keep us alive. When we engage our brains and put them toward productive uses, we’re less likely to dwell on unhappy thoughts and much more likely to feel happy and fulfilled.
不斷學(xué)習(xí)。學(xué)習(xí)讓我們保持年輕，夢(mèng)想讓我們充滿活力。我們運(yùn)用大腦，進(jìn)行運(yùn)作的時(shí)候，我們就不大會(huì)想不開(kāi)心心的事情，我們會(huì)變得更開(kāi)心和滿足。
5. Become a problem solver. Happy people are problem solvers. When they encounter a challenge in life, they don’t beat themselves up and fall into a depressive state. Instead, they face up to the challenge and channel their energies toward finding creative a solution. By becoming a problem solver, you’ll build up your self-confidence and your ability to accomplish whatever it is you set your mind to – and whatever challenges life throws your way.
學(xué)會(huì)解決問(wèn)題。開(kāi)心的人是會(huì)解決問(wèn)題的人。在生活中遇到挑戰(zhàn)的時(shí)候，他們不會(huì)自虐，然后變得很消沉。他們會(huì)直面挑戰(zhàn)，調(diào)動(dòng)全身力量尋找解決辦法。通過(guò)變成一個(gè)解決問(wèn)題的人，你會(huì)建立自己的自信心和下決心要的事情和直面挑戰(zhàn)的能力。
6. Do what you love. Since we spend over one-third of our adult life working, loving what we do has a huge impact on our overall happiness. If this is not possible at the moment, then try to find enjoyment and meaning in your current work, or cultivate a hobby that involves doing something you love.
做你想做的事情。既然我們成人生活的三分之一時(shí)間都在工作，那么做我們想做的事對(duì)我們的整體辛福感就有很大的影響。如果現(xiàn)在不能做你想做的事情，那就試著在你現(xiàn)在的工作中尋找快樂(lè)和意義，或者培養(yǎng)一個(gè)你喜愛(ài)的興趣。
7. Live in the present. When you feel depressed, you’re living in the past. When you feel worried or anxious, you’re living in the future. But when you feel content, happy and peaceful, you’re living in the present.
活在當(dāng)下。你感到沮喪，是因?yàn)槟慊钤谶^(guò)去。你會(huì)感到擔(dān)憂和焦慮，是因?yàn)槟慊钤谖磥?lái)。但是當(dāng)你感到滿足，開(kāi)心和平和時(shí)，你才是活在當(dāng)下。
8. Laugh often. Laughter is the most powerful anecdote to anger or depression. Research has shown that the simple act of curving the corners of your mouth can increase your feeling of happiness. So don’t take life too seriously. Try to find humor and laughter in life’s everyday struggles.
要經(jīng)常笑。笑是對(duì)抗生氣或沮喪最有力的的東西。研究表明簡(jiǎn)單的嘴巴上揚(yáng)也可以增加你的幸福感。不要把生活看的太嚴(yán)肅。要學(xué)會(huì)在每日的奮斗中尋找幽默感和笑聲。
9. Practice forgiveness. Resentment and anger are forms of self-punishment. When you forgive, you’re actually practicing kindness to yourself. And most importantly, learn to forgive yourself. Everyone makes mistakes. It’s through our mistakes that we learn and grow to become a bigger and better person.
學(xué)會(huì)原諒。憎恨和生氣是對(duì)自我的懲罰。當(dāng)你釋?xiě)训臅r(shí)候，事實(shí)上你是在對(duì)自己施以善意。最重要的是，學(xué)會(huì)原諒自己。每個(gè)人都犯錯(cuò)。只有通過(guò)我們的錯(cuò)誤，我們才慢慢學(xué)會(huì)如何成為一個(gè)更強(qiáng)大，更好的人。
10. Say thanks often. Always be appreciative of the blessings in your life. And it’s equally important to express your appreciation to those who’ve made your life better in some way, big or small.
要經(jīng)常說(shuō)謝謝。對(duì)生活中的祝福要學(xué)會(huì)欣賞。向那些讓你生活變好的人，無(wú)論或大或小，表達(dá)出你的欣賞之情也同樣重要。
11. Create deeper connections. Our happiness multiplies when we connect and bond with another human being on a deeper level. And being fully present and listening are two of the most important skills to strengthening that bond and bringing happiness to ourselves, and to others.
學(xué)會(huì)深交。我們的幸福感會(huì)在和另一個(gè)人的深交中不斷猛增。專注聆聽(tīng)是加強(qiáng)這種關(guān)系紐帶和把幸福感帶給自己和別人的兩個(gè)最重要的方面。
12. Keep your agreement. Our self-esteem is built on the agreements we’ve made with ourselves. And high self-esteem has a direct correlation to happiness. So keep youragreements with others and with yourself.
守承諾。我們的自尊是建立在我們對(duì)自己守承諾的情況下。高度的自尊和幸福感有直接關(guān)聯(lián)。所以要對(duì)自己和別人遵守承諾。
13. Meditate. According to Harvard, people who take 8 sessions of mindfulness meditation training are, on average, 20% happier than a control group. Such training can lead to structural brain changes including increased grey-matter density in the hippocampus, known to be important for learning and memory, and in structures associated with self-awareness, compassion and introspection.
冥想。根據(jù)哈佛，平均上，上過(guò)8次冥想訓(xùn)練的人要比控制狂多開(kāi)心20%。這樣的訓(xùn)練可以導(dǎo)致大腦結(jié)構(gòu)變化，包括海馬體黑色物質(zhì)的密度，其對(duì)學(xué)習(xí)和記憶很重要，在結(jié)構(gòu)上和自我意識(shí)，同情心和反省。
14. Focus on what you’re doing. When you put your mind, heart and soul into what you’re doing, you’re creating a happiness state – called the “flow.” When you’re living in the flow, you’re less likely to care about what others may think of you, and less bothered by things that are not that important. The result? More happiness, of course!
關(guān)注你在做的事情。當(dāng)你全身心投入一件事的時(shí)候，你就會(huì)處于一個(gè)開(kāi)心的狀態(tài)。當(dāng)我們處于這種狀態(tài)，你就不大會(huì)關(guān)心別人對(duì)你怎么看，不大會(huì)被不大重要的事情干擾。結(jié)果呢?更幸福，當(dāng)然啦!
15. Be optimistic. For happy people, the glass is always half-full. If your tendency is to imagine the very worst-case scenario every time you face a challenge, then train yourself to reverse that tendency. Ask yourself what good can come out of the situation or what you can learn from it. Optimism surely fuels success and happiness.
要樂(lè)觀。對(duì)于開(kāi)心的人來(lái)說(shuō)，玻璃都一直是半滿的。每當(dāng)你面對(duì)一個(gè)挑戰(zhàn)時(shí)，如果你傾向于想象最壞的想法，那就自我轉(zhuǎn)換這種情況。告訴你自己一個(gè)狀況中的好處或者你從中學(xué)到的東西。樂(lè)觀肯定能驅(qū)動(dòng)成功和幸福感。
16. Love unconditionally. No one is perfect. Accept yourself for all of your imperfections. And do so for others. Loving someone unconditionally does not mean that you need to spend all your time with them or help them figure out their problems. Unconditional love means accepting people as they are, and allowing them to find their own ways, at their own pace.
無(wú)條件的愛(ài)。沒(méi)人是完美的。接受你自己所有的不完美。也要這樣對(duì)待別人。無(wú)條件的愛(ài)一個(gè)人并不意味著你要花所有的時(shí)間和他們?cè)谝黄穑蛘邘椭麄兘鉀Q問(wèn)題。無(wú)條件的愛(ài)意味著接受真實(shí)的他們，以他們自己的步伐，讓他們自己摸索。
17. Don’t give up. Unfinished projects and repeated defeats inevitably dampen one’s self-esteem. If you’ve made up your mind to do something, see it through. Don’t give up until you succeed. Remember, failure is temporary but defeat is permanent. And defeat only occurs when you give up.
不要放棄。沒(méi)有完成的方案和不斷的失敗不可避免的會(huì)削弱你的自尊。如果你決定做某事，做完它。在成功之前都不要放棄。要記住，失敗是暫時(shí)的，打敗的永存的。只有當(dāng)你放棄的時(shí)候，你才會(huì)被打敗。
18. Do your best and then let go. Everyone has limitations, and things don’t always turn out to be what we’d like them to be – despite our efforts. So always give your best, and then let go. Let events run their course. When you’ve done your best, you’ll have no regrets.
做最好的自己，然后放手。每個(gè)人都有局限性。而且有時(shí)候盡管我們很努力做一件事情，但是總會(huì)事與愿違。所以做最好的自己，然后放手。當(dāng)你盡了全力，你就沒(méi)有遺憾了。
19. Take care of yourself. A healthy body is the key to happiness. If you have poor health, it’s very difficult to be happy no matter how hard you try. So make sure you eat well, exercise and find time to rest. Take good care of your body, your mind and your spirit.
好好照顧自己。一個(gè)健康的身體是幸福的關(guān)鍵。如果你身體不好，你無(wú)論如何努力，都很難快樂(lè)。確信自己吃得好，做鍛煉，找點(diǎn)時(shí)間休息。好好照顧你的身體，大腦和精神。
20. Give back. Doing good is one of the surest ways to feel good. According to Harvard, when people do good, their brains becomes active in the very same reward center that is stimulated when they experience other rewards. So it’s not a surprise that people who care more about others are happier than those who care less about others.
學(xué)會(huì)給予。做好事是最能確保你心情好的方法之一。根據(jù)哈佛，人們做好事，他們的大腦變得活躍，就好像當(dāng)你經(jīng)歷別的獎(jiǎng)勵(lì)時(shí)，大腦所受的刺激。所以，那些關(guān)心別人的人要比不大關(guān)心別人的人更開(kāi)心。
拓展內(nèi)容
白領(lǐng)讓自己快樂(lè)的辦法
不要給自己不快樂(lè)的理由
我們都知道“傻子才悲傷”，“傻人有傻福”，我們把那種莫名其妙的笑稱為“傻笑”。可惜我們都不是傻子，要想沒(méi)理由都能快樂(lè)不太現(xiàn)實(shí)。況且若是那樣，或許跟傻子沒(méi)區(qū)別了。雖然我們某時(shí)偶爾會(huì)羨慕一下傻子的無(wú)憂無(wú)慮，什么都不用操心。但若真讓你變成傻子，相信沒(méi)人會(huì)愿意的。于是就只剩下了兩條路，一是給自己找快樂(lè)的理由，二是不要給自己找不快樂(lè)的理由。相比之下，后者要容易得多，也可行得多。當(dāng)你停止給自己找不快樂(lè)的理由時(shí)，你就已經(jīng)接近快樂(lè)了。
關(guān)于快樂(lè)
這個(gè)題目很大，像今天終于放晴的藍(lán)天一樣，無(wú)邊無(wú)際。我想我找不到足夠的東西來(lái)支撐它。也想過(guò)將其細(xì)分，比如定義，途徑，可那又不是我的初衷，我只是想牢騷一番而已。若真那樣做，就有點(diǎn)“為了找快樂(lè)搞得不快樂(lè)”的味道了。我牢騷，我快樂(lè)。
面對(duì)生活時(shí)，恐怕大多數(shù)人都會(huì)有我上面的想法，不知道該用什么去支撐快樂(lè)，能用什么去讓自己快樂(lè)。在你有這樣的想法的時(shí)候，就已經(jīng)給自己的心情定了一個(gè)基調(diào)，我不快樂(lè)。或許你會(huì)否認(rèn)這一點(diǎn)，很正常。因?yàn)槟侵皇且环N心理暗示，在潛意識(shí)里影響著你。若是你意識(shí)到了，那問(wèn)題也就解決掉了。那怎么才能讓自己快樂(lè)呢？
告訴自己，我很快樂(lè)
這看起來(lái)或許有點(diǎn)自欺欺人，但這種自我激勵(lì)的方法是被廣泛運(yùn)用的。在運(yùn)動(dòng)員上場(chǎng)前，在演講者上臺(tái)前，在推銷(xiāo)員敲門(mén)前，在辯論選手發(fā)言前，大概都會(huì)進(jìn)行自我激勵(lì)。它雖然不會(huì)有效到直接將你引領(lǐng)向成功，但至少能降低不穩(wěn)定系數(shù)。我們有時(shí)會(huì)忍不住將自己與別人進(jìn)行比較，覺(jué)得別人運(yùn)氣是多么的好，過(guò)的是多么的快樂(lè)，于是我們也就更加不快樂(lè)。可別人真的快樂(lè)嗎？只怕不見(jiàn)得。生活并不是表面上看起來(lái)那樣。“子非魚(yú)，焉知魚(yú)之樂(lè)”與“子非魚(yú)，焉知魚(yú)之不樂(lè)”說(shuō)的是同一回事。就像我們班群里的管理四人組，通常都很活躍很熱鬧，可你永遠(yuǎn)也不會(huì)知道熱鬧背后藏著什么。別人所謂的快樂(lè)只是你的假想而已，那為什么不假想自己很快樂(lè)呢？
告訴自己，我要快樂(lè)
咋一看，像是犯了上面提到的尋找快樂(lè)的毛病，其實(shí)不然。“我要快樂(lè)”和“我怎么才能快樂(lè)”是兩種截然不同的想法，給人的心理暗示是不同的。未有天才之前，須得先有適合天才生長(zhǎng)的土壤，快樂(lè)也是這樣。當(dāng)你自問(wèn)怎么才能快樂(lè)時(shí)，顯然還沒(méi)有找到合適的土壤;當(dāng)你暗示自己要快樂(lè)時(shí)，就只欠春風(fēng)了。有時(shí)會(huì)點(diǎn)遨游狀態(tài)欄的冷笑話來(lái)看，又或是在豆瓣無(wú)意見(jiàn)到一兩個(gè)冷笑話，就會(huì)在椅子上笑得抖起來(lái)（沒(méi)辦法，在辦公室好歹要控制一下，因此在想大笑與極力控制之間，抖就成了必然的事）。過(guò)后再回顧，好像也不那么好笑。但這不重要，重要的是因之而快樂(lè)過(guò)。
把快樂(lè)放大，把憂傷縮小
自古就是人生不如意，十之八九。若再抓著那些不如意不放，則去快樂(lè)愈遠(yuǎn)。盡管不如意占了生活的大多數(shù)，但只要你做好了快樂(lè)的準(zhǔn)備，也并不難。所謂百事可樂(lè)嘛。
不過(guò)，也不是引誘大家沒(méi)事就傻樂(lè)。世間百態(tài)，人間百味，都要品嘗一番才好，人生才完整，就像大學(xué)要掛科要逃課一樣。只不過(guò)要在樂(lè)與愁之間尋找一個(gè)平衡。
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