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怎样才能快幸福 - 幸福的科学与感觉很积极的人生

How to be Happy - The Science of Happiness and Feeling Positive in Life

如何变得幸福是一个重要的问题
How to be happy is a powerful question to ask.
为此我就如何变得幸福这个问题联系了心理学家和幸福科学方面的专家
So I contacted the psychologists and experts in the science of happiness over at Happify
希望他们给出最佳答案 然后他们真的给出了回答
to give me their best answer – and man, did they deliver!
我们每个人对幸福的定义可能都不一样 但在科学家们看来
Our personal definitions of happiness might differ, but scientists view happiness as a
幸福是你对于生活的满意度与
combination of:
你每天感觉的良好程度的组合
How satisfied you are with your life, and how good you feel on a daily basis.
它因人而异 但你大概有40%的幸福是由
It varies from person to person, but approximately 40% of your happiness is controlled by your
你的想法 行动和品行所控制的 50%是先天因素决定的
thoughts, actions and behaviours, 50% is genetically determined, and 10% is determined by your
剩余10%是由你所处的环境决定的
circumstances.
与主流认知相反 因为我们会渐渐地习惯了所处的环境
Contrary to popular belief, we get used to our circumstances over time, so they don’t
所以环境对我们的幸福水平的影响并没有我们认为的那样大
play as large a role in our happiness level as we might think.
幸福是一项我们通过持续练习可以提高的技能
Happiness is a skill you can build with consistent practice.
你有能力决定你的生活满意水平
You have the ability to control how fulfilling your life is!
要记住幸福并不是
Keep in mind that happiness is not:
在任何时候都感觉良好
About feeling hunky-dory all the time
幸福不是能得到你想要的所有财富
It’s not having all the money you could ever want;
它也与拒绝看到世界上所有消极事物无关
It’s not about refusing to see the negative stuff in the world;
它也并非一个最终的目的
And it’s not a final destination either.
幸福的人总是更加健康的人
Happy people are healthier people because they:
因为他们患上心血管疾病的几率更低
Have lower rates of cardiovascular disease;
他们有更好的免疫能力
They have better immunity;
他们在受伤之后恢复得更快
They heal faster after injuries;
他们更倾向于有更健康的饮食 而且往往也更长寿
They’re more likely to have a healthier diet, and they live longer too.
在一段时间内处于稳定水平的温和的幸福情绪
It’s also healthier to have steady levels of moderate happiness over time than spikes
比剧烈而极端的幸福更加健康
of extreme happiness.
你的幸福度也不仅仅与你自己有关
And your happiness isn’t just about you.
幸福的人们
Happy people:
在学习与工作方面总是更加富有成效
Are more productive at their study or jobs;
他们总是会与他人有更密切的交往
They typically have deep relationships with others;
他们乐于助人 奉献自我
They help other people and volunteer more;
他们会更乐意捐款给慈善机构
They’re more likely to donate money to charity;
他们是更具创意的问题解决者
And they’re more creative problem solvers.
你可以通过以下方式在长时间内提升你的幸福水平
You can increase your happiness in the long term by:
通过培养与他人的关系
Nurturing relationships;
经历一些新事物
Having new experiences;
帮助他人
Helping others;
或者仅仅是对你拥有的东西心怀感激
Or just by being grateful for what you have.
你甚至可以通过品味一段美好的经历感到更加幸福
You can get even more happiness out of a good experience by savouring it:
运用你所有的感官
Use all your senses.
关注你的视觉 听觉 嗅觉与感受
Pay attention to sights, sounds, smells and feelings.
关注一段美妙经历里的那些小细节
Pay attention to the little details of a great experience.
和他人分享它
Share it with someone else.
并且细细回味这些时刻
And linger and dwell on the moment too.
细细回味这些经历在让我们更加幸福 充满感激与希望的同时
Savoring experiences makes us happier, more grateful and more hopeful while reducing levels
也降低了我们的压力 内疚感和沮丧感
of stress, guilt and depression.
美好的经历加强了我们大脑中与幸福感相联系的部分
Good experiences strengthen the parts of the brain connected with happiness.
有三种东西会渐渐破坏我们的幸福感
3 things that will kill your happiness over time are:
将自己与他人相比较
Comparing yourself to others;
缺乏亲密的友谊
A lack of close friendships;
以及怀有怨恨
Or holding onto resentment.
在生活中经历过一些逆境的人们事实上
People who’ve experienced some adversity in life are actually happier than those who’ve
比那些从未经历任何不幸的人们更加幸福
never experienced any.
逆境过后 当我们远远地回望这段经历时
After adversity, once we’ve got some distance and perspective, making sense of our life’s
会发现生活中的挑战帮助我们
challenges helps us to:
塑造了我们的人格 增加了我们的恢复力 让我们更好地处理当前的压力来源
Shape our identities; increase our resilience; cope better with current stressors; and become
并且对未来变得更加乐观
more optimistic about the future.
与更深层次的目标 任务或者生活方向的联系感是我们幸福的关键
Feeling connected to a deeper purpose, mission or direction in life is key for our well-being.
反映自己在生活当中有更强的意义感的人们更能够拥有稳定的情绪
People who report having more meaning in their lives are more likely to have stable moods
以及更善于交际
and show sociable behaviour.
各个年龄段的人们都反映当他们在生活中有更多意义感时他们感觉更快乐
People of all ages report being happier when they have more meaning in their lives.
人们可以通过各种各样的方式找到更强的意义感
Different ways people can find more meaning are:
比如通过一份能实现个人抱负的事业
Through a fulfilling career.
那些在工作当中找到意义感的人们表现出对工作更高的积极性与参与度
People who find meaning at work show more motivation and engagement on the job.
又如抚养孩子
Raising children.
85%的父母认为他们的孩子
85% of parents think that their children bring them the most happiness and fulfilment of
带给他们最多的幸福感和满足感
any relationship.
再如通过禅修或者宗教信仰
Through spirituality or religion.
研究表明具有精神信仰或宗教信仰的美国人更加幸福
Studies show that Americans who are spiritual or religious tend to be happier.
除了意义感 它也给人们带来了不断发展的社交网络
Besides meaning, it also gives people a built-in social network.
在追寻着和你的核心价值紧密联系的目标时你会得到更多的意义感
And you can also get more meaning by pursuing goals that align with your core values.
包含了你对外界的承诺的那些目标 如对朋友 家人
Goals that include commitment to something outside yourself, such as friends, family
又或是集体 都能增加你对生活的满意度
or community, and goals that promote life satisfaction.
花时间在朋友身上
Make Time for Friends!
那些每天花费六到七个小时与朋友或家庭在一起的人
On days when people spend 6-7 hours with friends or family, they’re 12 times more likely
反映他们感觉快乐的几率是那些有压力的人的12倍
to report feeling happy rather than stressed.
从事全职工作的人们在花8到9个小时陪伴朋友与家人时
People who work full-time experience the most happiness on days when they spend 8-9 hours
感到最幸福——所以好好利用你的周末吧
with friends and family – so make the most of your weekends!
心怀感激之心也非常有用
Being intentionally grateful is very powerful too.
著名研究学者Brene Brown 曾说过:“在我12年的研究当中 我还从未采访过
Well known researcher Brene Brown said “In 12 years of research, I have never interviewed
一个不积极地怀有感激
a single person with the capacity to really experience joy who does not also actively
却能真正体验到幸福感的人
practice gratitude”.
在一项研究当中 那些在六周时间内每周记录一次令他们感激的事情的人们
In one study, people who wrote down things they were grateful for once a week for six
在一连六个月的时间内感觉到更加快乐与更少的压力 他们反映了更好的睡眠质量
weeks felt happier and less depressed for up to 6 months; they reported better sleep
以及更加愿意参与到锻炼一类的健康的活动当中去
quality; and they were more likely to engage in healthy behaviors like exercise.
这里有5个立即提升你幸福水平的方法
Here are 5 Ways to instantly boost your happiness:
花5分钟做一些能让你爱的人高兴的事情
Spend 5 minutes doing something to brighten the day of someone you love.
给一些人发邮件 感谢他们为你做过的那些事情
Email someone and thank them for something they did for you.
和一个好朋友来一场意义深长的对话
Have a meaningful conversation with a good friend.
花30秒去帮助有需要的人
Take 30 seconds to help someone who needs it.
或者仅仅是品味一段记忆——闭上你的眼睛 重现那些生命中最幸福的时刻
Or just savor a memory – close your eyes and relive the happiest moment of your life.
还有一些其他的技巧让你通过参与一个活动进入“心流”状态
Some other tips are to get into a ‘flow state’ by engaging in an activity that’s
这种活动是令人愉快的 它要求一定程度的技能
enjoyable, requires a degree of skill, and is just enough of a challenge that you can
它足够成为你在“舒适区”里的一个挑战 并且失去对时间的感知
feel ‘in the zone’, and lose all sense of time.
定期地练习正念冥想的人们
People who regularly practice mindfulness meditation have increased activity in the
左侧前额皮质的活跃度有所加强 这个大脑区域与镇静和幸福感相关
left prefrontal cortex, the area of the brain responsible for calm and happiness.
它帮助我们练习共情能力
And it helps to practice empathy.
站在一些其他人的角度看问题
Take someone else’s point of view.
当其他人感到理解时 你有机会培养亲密感和幸福感
When others feel understood, you have a chance to build intimacy and wellbeing.
当我们拿国家做比较时 有一些和更高的幸福感相关的东西
When we compare countries, here are the things that correlate with higher happiness.
人均国内生产总值
GDP per capita.
做人生选择时的自由度
Freedom to make life choices.
慷慨程度
Generosity.
以及寿命的长短
And longevity.
但研究者发现的最重要的因素是社会支持
But the most important factor researchers found is: social support, or having someone
或者在遭遇困难时有人可以依靠
to count on in times of trouble.
记住 幸福就像技巧 你可以不断提升
Remember that happiness is like a skill you can get better at.
如果你想要学习如何培养让人生更幸福的技巧 还可以去我的网站
If you’d like to learn how to build skills for a happier life, head over to visit my
happify.com看看我的伙伴们或者下载他们的苹果或安卓应用软件
friends at happify.com or download their iPhone or android app.
如果想要获得能让你感到快乐的更好的记忆技巧 那么从点击屏幕上的链接开始吧
And if having better memorization skills would make you happy, start by clicking the link
登录获得记忆学院的免费训练
on the screen now and checking out the free training at Memorize Academy.
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If you thought this video was valuable, please give it a like and leave a comment so other
这样其他人会知道它是值得观看的
people will know it’s worth watching too.
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And for more whiteboard animation videos here on YouTube, click subscribe and remember to
并记得设置提醒 这样你就可以在第一时间知道我发布了新视频
ring the bell, so you’re the first to know when I post new videos.
感谢观看 再见
Thanks for watching, bye!

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视频概述

幸福是一项你可以不断培养和精进的技巧!这里是一些有用的小建议~

听录译者

收集自网络

翻译译者

小米兜兜

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HZ

视频来源

https://www.youtube.com/watch?v=hsPpaHbvfQs

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