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本文朗讀配樂：@鍋小開

1. Journal.
記日記。

Research has shown that writing down what you're thankful for can lead to a multitude of wellness benefits. In order to reap the full benefits of journaling, Emmons，a gratitude researcher and psychology professor at the University of California, recommends writing for five to 10 minutes every other day. "You really need to commit to doing it, and if you write it down eventually it will become more automatic," Emmons says. "It's like exercise, you need to have a plan. You need to have a gratitude action plan, whether it's waking up and writing in the morning or in the evening before you go to sleep."
研究顯示記下你所感激的東西對健康大有益處。為了充分發(fā)揮記日記的好處，加利福尼亞大學的感恩研究員兼心理學教授埃蒙斯建議每隔一天寫5-10分鐘日記。埃蒙斯說：“你真的需要專心投入，如果你都寫下來，最終會成為習慣。就像做鍛煉需要有一個計劃，你要有一個感恩行動計劃，無論是早起寫日記還是晚上睡前寫都可以?！?span style="line-height: 1.8em;">

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。

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2. Don't avoid the negative.
不會躲避消極的東西。

Expressing gratitude may generate more optimism, but thankful people also don't shy away from the negative. Emmons says that while we often associate gratitude with focusing on the good and avoiding the bad, the key to leading a thankful life is embracing setbacks as part of your overall journey. Emmons suggests recalling a hard time you once experienced -- chances are, you'll start to feel grateful for your current state and overcoming former challenges.
表達感恩會產(chǎn)生更多樂觀情緒，但感恩的人也不會躲避消極情緒。埃蒙斯稱，我們總是覺著感恩就是關注好事、躲避壞事，但生活中感恩的關鍵是把挫折視為整個生命旅程的一部分。埃蒙斯建議你回憶曾經(jīng)歷過的一段困難時期，然后你可能就會開始因目前的狀態(tài)和成功應對了之前的挑戰(zhàn)而感恩。

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3. Spend time with loved ones...
和愛的人在一起…

Thankful people know they didn't get to where they are by themselves -- and they make it a habit to spend time with those people who matter most. "Gratitude really helps us connect to other people," Emmons says. "It actually strengthens relationships and relationships are the strongest predictors of happiness and coping with stress."
感恩的人知道走到現(xiàn)在不是靠他們自己——他們養(yǎng)成了和對他們最重要的人在一起的習慣。埃蒙斯說：“感恩真的能幫我們和其他人聯(lián)系在一起，真的增強了人際關系，而人際關系是幸福和應付壓力最強有力的預示。”

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4. ...And tell them you love them.
...還要告訴他們你愛他們。

Expressing appreciation for loved ones can also help create a closeness by allowing others to see how you look at them. And stating how much you appreciate your loved ones pays off. A recent study published in the journal Personal Relationships found that couples who expressed gratitude in their relationship had better marriages.
對你愛的人表達感激讓他們知道你多在乎他們，這也有助于增進感情。向你所愛的人表達你的感激也會有回報，最近的一項發(fā)表在《人際關系》雜志上的研究發(fā)現(xiàn)，夫妻相處時表達感激會提高婚姻質(zhì)量。

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5. Use social media mindfully.
謹慎使用社交網(wǎng)絡。

Emmons says, thankful people mindfully take advantage of social media. "[Thankful people] use whatever cues that exist in everyday environments to trigger grateful thoughts," he says. Research has found that positive thoughts shared on social media spread faster than than negative. Emmons suggests assembling an archive of postings on Facebook and Instagram to pull from when you need a reminder to be grateful. This method will help you cue happy memories through pages that you normally visit on a daily basis. "Technology and devices are criticized because you're less connected, but if used correctly I think it can be the opposite," Emmons said.
埃蒙斯說：“感恩的人謹慎利用社交網(wǎng)絡。‘感恩的人’會把生活環(huán)境中一切情緒都轉化為感恩?！毖芯堪l(fā)現(xiàn)社交網(wǎng)絡上分享的積極思想比消極思想傳播得更快，埃蒙斯建議搜集大量Facebook和Instagram上的帖子來提醒你要感恩。這個方法能通過你每天都訪問的那些頁面給你帶來幸?；貞浀陌凳?。埃蒙斯說：“現(xiàn)代技術和設備之所以受到批判，是因為你與身邊人的聯(lián)系減少了，但如果使用得當，我認為它們會有相反的效果?！?/div>

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6. Know the value of the little things...
知道小事的價值…

There's power in the small, ordinary moments, like catching the subway before the doors close or your pet greeting your happily when you get home. Look for a few things to add to your gratitude lis.
細微的普通瞬間蘊含力量，像關門之前擠上地鐵或者到家時寵物給你快樂的問候。尋找一些小事來感恩吧。

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7. ...Then help others appreciate them, too.
...而且?guī)椭鷦e人也來對這些小事感恩。

Small acts of kindness make a difference in a big way when it comes to cultivating gratitude. Thankful people make it a habit to acknowledge and pay forward each bit of kindness that comes their way, whether it's a simple compliment, help on a task or getting flowers. Research shows this type of kindness makes both you and the other person happier.
培養(yǎng)感恩時，小的善舉會有大的影響。感恩的人會養(yǎng)成一種習慣，承認并傳播一切他們見識到的善意，無論是簡單的稱贊、幫助完成任務還是收到鮮花。研究表明這種善良使你和他人都更幸福。

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8. Volunteer.
做志愿者。

Everyone needs a little help sometimes -- and grateful people know there's no other way to acknowledge this than by actively doing something about it. In his book Thanks!, Emmons wrote,"Since service to others helped them to ?nd their own inner spirituality, they were grateful for the opportunity to serve". As research published in BMC Public Health points out, volunteering can result in lower feelings of depression and increased overall well-being.
每個人有時都需要一點幫助，而感恩的人知道只有通過積極幫助別人才能意識到這一點。埃蒙斯在他的《感謝》一書中寫道：“為他人服務幫助他們發(fā)現(xiàn)內(nèi)在精神，因此他們會感恩為他人服務的機會?！闭纭禕MC公共健康》上發(fā)表的研究所指出的，志愿者工作會減少沮喪的感覺，提升整體幸福感。

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9. Get moving.
行動起來。

They may not seem similar, but gratitude and fitness can go hand-in-hand. According to Emmons's 2003 study, people who practiced gratitude also engaged in more exercise. The results also found that study participants had fewer dietary restrictions and were less likely to smoke or abuse alcohol.
感恩和健康可能看起來沒什么相似之處，但它們確實息息相關。根據(jù)埃蒙斯2003年的研究，經(jīng)常表達感恩的人也會積極投身運動。研究結果也發(fā)現(xiàn)，研究對象沒那么多飲食限制，也很少吸煙酗酒。

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10. Love yourself.
愛自己。

Grateful people know that their thankful attitude can also fuel self-compassion. A study published in the journal Personality and Individual Differences found that higher levels of gratitude were associated with greater self-esteem. And it's no wonder: When your well-being is a priority, you can't help but feel great. Thankful for being the person that you are? That should be at the top of your gratitude list.
感恩的人知道他們感恩的態(tài)度也會使他們產(chǎn)生自我憐憫。一項發(fā)表在《人格與個別差異》雜志上的研究發(fā)現(xiàn)，高度感恩與高度自尊有聯(lián)系。難怪當你把幸福列為頭等大事時，你就會感覺良好。感謝自己成為現(xiàn)在這樣的人？這應該是你最該感恩的東西。

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