你幸福嗎?簡單10招提升生活幸福感大綱

1. Get out in nature

1. 接近自然

You probably seriously underestimate how important this is. (Actually, there’s research that says you do.) Being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.

你也許會低估接近自然到底多麼重要（實際上研究也證明人人往往會低估）。身處自然之中，壓力會減少，人也會更具創造力，記憶力提高，變得更好。

2. Exercise

2. 鍛鍊

We all know how important this is, but few people do it consistently. Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.

我們都知道這很重要，但是很少有人能堅持做下來。不提那些無數對健康有益的方面，鍛鍊還會讓你更聰明更開心，提高睡眠質量，提高生命力，讓你精神煥發。哈佛的研究表明，很多活到70歲以上的人們都把鍛鍊看成健康生活的祕訣之一。

3. Spend time with friends and family

3. 和家人朋友共處時光

Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Not feeling socially connected can make you stupider and kill you. Loneliness can lead to heart attack, stroke and diabetes.

哈佛幸福研究專家Daniel Gilibert發現生活中最大的幸福來源於和家人朋友共處時光。人際關係比你想象中要重要的多（能增加每年13萬1232美金的收入）。“與世隔絕”會讓人變傻和發瘋。孤單還會導致心臟病，哮喘以及糖尿病。

The longest lived people on the planet all place a strong emphasis on social engagement and good relationships are more important to a long life than even exercise. Friends are key toimproving your life. Share good news and enthusiatically respond when others share good news with you to improve your relationships. Want to instantly be happier? Dosomething kind for them.

地球上長壽的人們往往都會強調社交和良好人際關係的重要性，這甚至比鍛鍊身體更加重要。朋友們是大大改善你生活的關鍵。當別人與你分享好消息時，別忘了熱情的加以回饋，這能提高你的人際關係，想一直都開心麼？對朋友家人好點吧。

4. Express gratitude

4. 表達感激之情

It will make you happier.

這會讓你更開心。

It will improve your relationships.

這會提升你的人際關係。

It can make you a better person.

這會讓你更加優秀。

It can make life better for everyone around you.

這也會讓你周圍的人過得更好。

5. Meditate

5. 冥想

Meditation can increase happiness, meaning in life, social support and attention span while reducing anger, anxiety, depression and fatigue. Along similar lines, prayer can make you feel better — even if you’re not religious.

冥想能提升幸福感，生命的意義，社會支持以及注意廣度，同時減少憤怒，焦慮，抑鬱以及疲憊。即使你不信教，祈禱也會讓你感覺更好。

6. Get enough sleep

6. 充足睡眠

You can’t cheat yourself on sleep and not have it affect you. Being tired actually makes it harder to be happy. Lack of sleep = more likely to get sick. “Sleeping on it” does improve decision making.

在睡眠這事上，你可騙不了自己，它的確會對你產生影響。疲憊的人往往難於感受快樂。缺乏睡眠=更易得病。“好好睡覺”的確能夠提高決斷力。

There is such a thing as beauty sleep. Naps are great too. Naps increase alertness and performance on the job, enhance learning ability and purge negative emotions while enhancing positive ones.

睡個好覺真是再幸福不過的事情了！小憩也是很爽的哦。小憩提高對工作的警覺度以及表現，提高學習能力，還能過濾消極情緒同時提高積極情緒。

7. Challenge yourself

7. 挑戰自己

Learning another language can keep your mind sharp. Music lessons increase intelligence. Challenging your beliefs strengthens your mind. Increasing willpower just takes a little effort each day and it’s more responsible for your success than IQ. Not getting an education or taking advantage of opportunities are two of the things people look back on their lives and regret the most.

學習其他語言能讓思維更加敏捷。學習音樂則能提高智慧。挑戰你的信仰能強壯頭腦。每天努力一點，就能提高意志力，在成功這事上，意志力可比IQ中重要得多。當回望過去，人們最後悔的兩件事莫過於：沒有多學點東西以及把握住機會。

8. Laugh

8. 大笑

People who use humor to cope with stress have better immune systems, reduced risk of heart attack and stroke, experience less pain during dental work and live longer. Laughter should be like a daily vitamin. Just reminiscing about funny moments can improve your relationship. Humor has many benefits.

那些用幽默來應對壓力的人往往有更好的免疫系統，心臟病和哮喘的風險也相對較低，看牙醫時會減少痛處，同時壽命延長。大笑應該就像每天維他命一樣。回想那些有趣的時刻能提高你的人際關係。幽默的好處真的太多了。

9. Touch someone

9. 接觸別人

Touching can reduce stress, improve team performance, and help you be persuasive. Hugs make you happier. Sex may help prevent heart attacks and cancer, improve your immune system and extend your life.

撫摸能減少壓力，提高團隊表現，使你更有說服力。擁抱讓人更開心。性則能預防心臟病和癌症，提高免疫系統以及長壽。

10. Be optimistic

10. 抱有積極的態度

Optimism can make you healthier, happier and extend your life. The Army teaches it in order to increase mental toughness in soldiers. Being overconfident improves performance.

積極能讓人更健康，快樂和長壽。部隊裏經常要求士兵態度積極從而提高心理承受力。自負往往能提升表現。