2020年改善心理健康的五種方法

2020年改善心理健康的五種方法

The year 2020 kicks off under the shadow of international security threats, plus all the reasons we're stressed individually: work, health problems, life changes and more.

2020年在國(guó)際安全威脅的陰影下拉開帷幕，加上我們各自承受壓力的所有原因:工作、健康問題、生活變化等等。

No wonder so many of us are anxious or depressed.

我們中的許多人會(huì)感到焦慮或沮喪也不足為奇。

But you can take scientifically validated steps to improve your mental outlook, and -- because the mind and body are entwined -- these behaviors also will improve your overall health.

但是，你可以采取一些經(jīng)過科學(xué)驗(yàn)證的步驟來改善你的精神面貌，而且——因?yàn)榫窈蜕眢w是交織在一起的——這些行為也會(huì)改善你的整體健康。

1. Practice optimism

積極樂觀

Looking on the bright side of life really is good for you. Optimists have a35% less chance of having a heart attack or stroke, are more likely to eat a healthy diet and exercise regularly, have stronger immune systems; and even live longer. In fact, a 2019 studyfound people with the most positive outlook had the greatest odds of living to 85 or beyond.

看到生活光明的一面真的對(duì)你有好處。樂觀主義者得心臟病或中風(fēng)的幾率低35%，更有可能吃健康的飲食和經(jīng)常鍛煉，免疫系統(tǒng)更強(qiáng)，甚至可以活得更久。事實(shí)上，2019年的一項(xiàng)研究發(fā)現(xiàn)，態(tài)度最積極的人活到85歲或85歲以上的幾率最大。

Being an optimist doesn't mean you ignore the stress of daily life. Who can do that? It simply means that when crummy things happen, you don't blame yourself unnecessarily. If you face a challenge or obstacle, you're more likely to see it as temporary or even positive, allowing you to learn and grow.

做一個(gè)樂觀主義者并不意味著你忽視日常生活的壓力。誰能做到呢?它僅僅意味著當(dāng)糟糕的事情發(fā)生時(shí)，你不必責(zé)備自己。如果你面臨挑戰(zhàn)或障礙，你更可能把它看作是暫時(shí)的，甚至是積極的，讓你學(xué)習(xí)和成長(zhǎng)。

2. Start volunteering

開始志愿服務(wù)

A prayer attributed to St. Francis of Assisi tell us, "It is in giving that we receive."

阿西西圣方濟(jì)各的一段禱文告訴我們:“我們?cè)诮o予中獲得。”

Turns out he was scientifically right. Studies have shown that putting the well-being of others before our own without expecting anything in return, or what is called being altruistic, stimulates the reward centers of the brain. Those feel-good chemicals flood our system, producing a sort of "helper's high."

事實(shí)證明他在科學(xué)上是正確的。研究表明，將他人的幸福置于自己的幸福之上而不期望任何回報(bào)，或者稱為利他主義，會(huì)刺激大腦的獎(jiǎng)勵(lì)中心。那些感覺良好的化學(xué)物質(zhì)充斥著我們的系統(tǒng)，產(chǎn)生一種“幫助者的快感”。

There are physical benefits, too: Studies show volunteering minimizes stress and improves depression. It can reduce the risk for cognitive impairment. It can even help us live longer.

這對(duì)身體也有好處:研究表明，志愿活動(dòng)可以將壓力降至最低，改善抑郁。它可以降低認(rèn)知障礙的風(fēng)險(xiǎn)。它甚至可以幫助我們活得更久。

3. Be grateful

心存感激

We heard a lot about the benefits of thankfulness in the last decade, and that is backed by science: Counting our blessings protects us against anxiety and depression and boosts optimism.

在過去的十年里，我們聽到了很多關(guān)于感恩的好處，這是由科學(xué)所支持的：計(jì)算我們的祝?？梢员Ｗo(hù)我們免受焦慮和抑郁的影響，并能促進(jìn)樂觀。

One of the best ways to make thankfulness a part of your life, say experts, is to keep a daily journal. Before you go to bed, jot down any positive experience you had that day, no matter how small.

專家說，讓感恩成為你生活的一部分的最好方法之一就是每天寫日記。在你上床睡覺之前，記下你當(dāng)天的積極經(jīng)歷，無論多小。

4. Bolster your social connections

加強(qiáng)你的社會(huì)聯(lián)系

"People who are more socially connected to family, to friends, to community, are happier, they're physically healthier, and they live longer than people who are less well connected," said Harvard psychiatrist Robert Waldinger in his popular TEDx talk.

哈佛大學(xué)精神病學(xué)家羅伯特·瓦爾丁格在他著名的TEDx演講中說:“與家庭、朋友和社區(qū)有更多社會(huì)聯(lián)系的人更快樂，身體更健康，也更長(zhǎng)壽。”

5. Find your purpose

找到你的目標(biāo)

Finding a sense of purpose contributes greatly to well-being and a longer, happier life, experts tell CNN.

專家告訴CNN，找到目標(biāo)感對(duì)幸福感和更長(zhǎng)久、更幸福的生活有很大的幫助。

If your sole duty is to achieve the best for yourself, life becomes just too stressful, too lonely -- you are set up to fail. Instead, you need to feel you exist for something larger, and that very thought takes off some of the pressure.

如果你唯一的責(zé)任就是讓自己做到最好，生活就會(huì)變得壓力太大、太孤獨(dú)——你注定會(huì)失敗。”相反，你需要感覺到你是為了某種更大的東西而存在的，而這種想法會(huì)減輕一些壓力。