Eight Steps Toward a More Satisfying Life （一）

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Want to lift your level of happiness? Here are some practical suggestions, from research by University of California psychologist Sonja Lyubomirsky. Most of these may seem obvious, but you might feel better knowing they are “scientifically proven”.    想提高你快乐的程度吗？加利福尼亚大学的心理学家宋雅·鲁伯米斯基的研究为此提供了一些实用的建议。其中的绝大多数可能似乎显而易见，不过如果知道它们是“经科学研究证实”，你可能会感到好一些。

1、Count Your blessings.

        Keep a “gratitude journal” in which you write down three to five things for which you are currently thankful -- from the mundane (like a sunny day or an unexpected compliment) to the magnificent (a child's first steps or a perfect exam score). Do this once a week, for example, on Sunday night. Keep it fresh by varying your entries as much as possible. Try to discover as many new things to be thankful for as you possibly can. Gratitude can become a wonderful habit.

1、列举出你感到幸福的事情。

    一个方法就是写一个“感激日记”，把你最近值得感激的三到五件事情写下来，无论是一些日常小事（比如你种的牡丹花开了），还是意义重大的事情（比如孩子初次行走）。每周写一次，比如在周日晚上。尽可能多地变更内容，以便保持新鲜感。

新词学习：
blessing（祝福；恩惠）- Every child is a blessing to the world.（每一个孩子都是对世界的恩惠。）
vary（变化） - Time to get there varies depending on traffic.
6 }  X" y- a$ i$ f$ ]various （不同的）- I like various types of Chinese food.
mundane - I'm tired of my mundane job.（adj.世界的, 世俗的, 平凡的）
2 y' I; T: I6 m, P( P) o6 Z今日王牌例句：You should vary your exercise routine, so it doesn't become mundane.（你应该改变你的运动方式，这样运动就不会变的枯燥。）

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2、Practice acts of kindness.
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    These should be both random (let that harried mom go ahead of you in the checkout line) and systematic (bring Sunday supper to an elderly neighbor). Being kind to others, whether friends or strangers, triggers a cascade of positive effects-it makes you feel generous and capable, gives you a greater sense of connection with others and wins you smiles, approval and reciprocated kindness-all happiness boosters.

2、做好事
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    应该既有随机的（在排队的时候让那位筋疲力尽的妈妈排到你前头），也有按计划的（每星期天为一位年老的邻居送晚餐）。善待他人，无论是朋友还是陌生人，都能激发出一连串积极效应—它让你感觉自己慷慨而且有能力，让你感受到和他人的联系，为你赢得微笑、肯定和友善—这些都能增加你的快乐。

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3、Savor life's joys.



    Pay close attention to momentary pleasures and wonders. Focus on the sweetness of a ripe strawberry,  the warmth of the sun when you step out from the shade, a beautiful flowerbed, or green trees after a rainstorm. Some psychologists suggest taking “mental photographs” of pleasurable moments to review in less happy times. You can train your mind to see happiness even when you're in stressful conditions.


* G" `1 ]( F+ G  x# t; [/ i' u& v3、品尝生活中的快乐。
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         密切注意瞬间的愉悦和惊奇。细细体味一颗成熟草莓的甘甜，或是你从遮荫处走出来感受到的太阳的温暖，漂亮的花床，暴风雨后的绿树。一些心理学家建议，快乐的时候拍下“精神照片”，以便在不开心的时候重新回味。你可以训练你的大脑，在压力巨大的情况下仍然能都看到幸福。
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3 r; c1 S) C5 Z& }8 H疯狂注释：
savor = To taste or smell, especially with pleasure: 品尝或闻，尤指带着快乐地：
7 J8 W& U) D+ a& ~I savored each bite of the feast.（我每一道菜肴都尝一下。）
  a' w$ J% S$ J% _To appreciate fully; enjoy or relish:  欣赏：十分欣赏；玩味或喜欢：
I want to savor this great moment of accomplishment.（我要享受成功的微妙时刻。）
; L) S* u) ?1 Q3 j7 |! Omomentary（adj.瞬间的, 刹那间的） -- The pain is only momentary. You'll feel better in a few minutes.
7 k$ V3 }( Q0 S( U2 |pleasurable（adj.快乐的, 愉快的, 合意的）
' X" W. c+ Y/ v& T) r-- I find traveling very pleasurable.
-- We hope you'll have a pleasurable stay with us.

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4、Thank a mentor.
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- O3 E  M* K! @2 K: G8 |If there’s someone whom you owe a debt of gratitude for guiding you at one of life’s crossroads, don’t wait to express your appreciation in detail and, if possible, in person.

4、感谢你的良师益友。

如果有个人曾经在人生的十字路口给过你指导，值得你感激，要立刻表达你的谢意，要详细说明，有可能的话，面对面地说。

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5、Learn to forgive

* Y; N9 \; f: WLet go of anger and resentment by writing a letter of forgiveness to a person who has hurt or wronged you. Inability to forgive is associated with persistent rumination or dwelling on revenge, while forgiving allows you to move on.

5、学会原谅
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8 v/ h" M4 x% S: R9 O; U( A   给伤害或错怪过你的人写一封原谅信，让愤怒和怨恨随之而去。如果不懂得原谅，与此相关的会是持续思考、没完没了地想着如何报复，而原谅则让你继续前进。

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6、Invest time and energy in friends and family
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  k/ b' Z" L) ~4 R8 x3 M5 i+ kWhere you live, how much money you make, your job title and even your health have surprisingly small effects on your satisfaction with life. The biggest factor appears to be strong personal relationships.

6、对朋友和家庭投入时间和精力

+ o3 g- ~. M9 m) G1 d   你的居住地，赚钱多少，职务高低，甚至是健康状况，对你的生活满意程度的影响，都是出人意料的渺小。最重要的因素在于牢固的人际关系。

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7、Take care of your body

Getting plenty of sleep, exercising, smiling and laughing can all enhance your mood in the short term. Practiced regularly, they can help make your daily life more satisfying.

2 n/ p% R0 ^  F7、照顾好自己的身体

   保持睡眠充足、适当运动、微笑和大笑都能在短时间内使你情绪高昂。有规律地做这些事情，它们可以有助于使你的日常生活更令人满意。

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8、Develop strategies for coping with stress and hardships

There is no avoiding hard times. Religious faith has been shown to help people cope, but so do the secular beliefs enshrined in axioms like “This too shall pass” and “That which doesn’t kill me makes me stronger.” The trick is that you have to believe them.

! t; }. @& \5 Z8、制定出应对压力和困境的策略

+ U/ ]7 ?2 w9 _8 E' `0 w) I% ?: Y   总会有不可避免的困难时候。宗教信仰已经表明能够帮助人们应付困难，那些如同公理般被长期铭记的信条也有同样效果。例如，“这个难关总会过去”，“压不倒我，反而让我变得更坚强”。奥秘在于你得相信它们。