Do you ever come across those people who are always upbeat and no matter what life throws at them, they just seem to roll with the punches? It’s quite possible they’re following a formula for happiness–right now. You can increase your own happiness quotient by doing these 14 things proven to make you happy.

　　你曾遇到过这样的人吗?无论把他们丢在什么样的生活境况下，貌似他们总能从容面对。他们可能是在遵循某个幸福公式，你同样也可以提高自己的幸福指数，做下面这14件经过证明可以让你开心的事情。

　　1. Start with a Good Dose of Gratitude

　　以一颗感恩的心开始一天的美好生活

　　Being consciously aware of what you’re thankful for can actually change your level of happiness. When you wake up each morning, spend time recalling all the things for which you feel grateful. Start with simple things: Do you have a roof over your head? Enough to eat? It might be helpful to start a gratitude journal.

　　自觉地意识到你的感激之情实际上会改变幸福感受。每天早上醒来的时候，回想一下所有让你有感激之情的事情。从简单的小事开始：住得好吗?吃得好吗?开始写感恩日记会很有用。

　　2. Make Sure You’re Giving Back

　　一定要回报

　　Do you give 10% of your income to your favorite charity or church? There’s something about giving that allows you to receive more in return besides just the awesome act of giving to help others. When you give, you’re sending a message to the Universe that you know everything’s going to be all right. By giving, you’ll be taken care of, too. You see it from those with very little to those who have millions: you have to give to get and by doing that, your happiness increases.

　　你把10%的收入捐给你最喜欢的慈善机构或教会了吗?关于给予付出，除了这种超赞的助人行为之外，还会让你得到更多的回报。在你给予付出的时候，你是在向宇宙传递一种正能量：一切都会好的。通过对他人的给予付出，你也会得到关心照顾。在你看来你的给予是那样的微不足道，对于那些人而言却是帮了一个大忙：奉献了给予了才能得到，这样做了，你的幸福感才会增加。

　　3. Laugh Every Day (It’s Better than Money)

　　笑对每天(笑容比金钱美好)

　　Do you spend time each day laughing? Do you purposefully find something to laugh about? When you laugh, you release a happy hormone called oxytocin. It’s a hormone that uplifts us as we share experiences with others. Even just making yourself smile will put you in a better place.

　　你是笑对每天的吗?你有没有有意识的去寻找让你发笑的事物?人在笑的时候，释放一种称为催生素的快乐荷尔蒙。在我们与他人分享经历时，这种荷尔蒙让我们的情绪高涨。甚至只是让自己微笑，也会让你有个好情绪。

　　4. Foster Good Relationships with Family and Friends

　　和家人、朋友培养感情

　　Happy people don’t spend large amounts of time alone. By spending time with people you like, you forge supportive relationships that help you in times of stress. You also bond with others through common experiences, such as life’s ups and downs. They become your support network. People who don’t spend as much time with family or friends are more prone to loneliness and depression.

　　快乐的人大多数的时光都不自处，而是和自己喜欢的人相处，和家人朋友培养感情有助于你排解压力。还可以通过共同的经历与他人建立联系，例如，探讨一下生活中的苦辣酸甜。家人朋友都会成为你的支持力量。不找时间和家人或朋友多多相处的人，更易于孤独抑郁。

　　5. Take Some Alone Time

　　找时间独处

　　In contrast to spending time with family and friends, it’s important to step back and take some time for yourself, by yourself. You can recharge your spirit and find a little peace in a little bit of silence. Taking some time away and being alone can do wonders for your mood and outlook.

　　除了找时间和家人朋友相处外，还要找时间自己独处，这一点也很重要。找时间让自己沉默平和一下，你会更有精气神儿。找时间独处一下的确会对你的心境情绪有好处。

　　6. Do What You Love

　　做自己喜欢做的事情

　　Have you ever heard the phrase, “Do what you love, because the money will follow?” Doing things that you love to do–and even better, getting paid for it–are good ways to boost your levels of happiness. When work feels like play, you’re more likely to enjoy other aspects of your life better, too.

　　你曾听说过这个说法吗?“做自己爱做的事情，金钱会随之而来。” 把自己喜欢做的事情做好了，是从中获得回报提升幸福感的好方式。当工作变得像玩乐般轻松，你也更能享受生命中其它方面的快乐。

　　7. Volunteer Your Time

　　奉献你的时间

　　When you give of yourself, either by time or talent, your focus shifts from your life to that of others, helping you realize that, just maybe, your own problems aren’t that bad. You invariably forge new relationships and experience an uplift in your spirit.

　　当你奉献你的时间或你的才华时，你把人生关注点转移到别人身上，有助于你认识到这一点：或许你自己遇到的问题其实并不那么糟，总能锤炼新的感受并体验精神上的升华。

　　8. Get Enough Exercise

　　多锻炼身体

　　When you take time out for exercise, you’re doing your body good in more ways than one. First, you’re doing what it was designed to do: physical exertion. Humans were made to move around and the body works best when it does what it was meant to do. Second, as you exercise, you release those same feel-good hormones as mentioned above. Third, when you take some time to exert yourself, you reduce your stress levels. All around, you need exercise to function optimally.

　　多找时间到户外锻炼身体，多活动身体总比身体始终处于一个模式好。首先，你的身体处于设定模式：强体力活动。身体状况会反应出来你是怎样对待身体的。其次，你健身的话，同样会释放一种上文所提到的感觉良好的荷尔蒙。第三，找时间健身会达到减压的效果。总之，你需要运动锻炼保持最佳的身体状况。

　　9. Avoid Regrets

　　别让自己有遗憾

　　We all make mistakes in life–that’s part of the human condition. But with a little forethought, you can try to avoid making big mistakes. Even then, they still happen. That’s when it’s best to learn to forgive–yourself and others–because everyone else just trying to get through life the best they can, too. They’ll make mistakes, but the trick is, moving on from them.

　　一生中我们都会犯错误，这是人类社会的一部分。但是稍微多考虑一下，尽量避免出大错。即使这样却还是会出错。最好学着去原谅自己、原谅别人，因为别人也在尽力把日子过到最好。他们会犯错误，但技巧在于要从他们身上吸取教训改进自己。

　　10. Take Time to Meditate

　　找时间沉思冥想

　　Sitting down, lighting a candle and doing some deep breathing for ten minutes are all it takes to relax your mind and body. In doing so, you get in touch with your inner-self, and invariably, you’ll get to know yourself a little better. That’s definitely a booster on the happiness scale.

　　坐下来、点上蜡烛、做十分钟的深呼吸让身心放松。这样你会接触抵达你的内心深处，并且还能对你自己更好地了解一下。沉思冥想绝对是幸福的助推器。

　　11. Deal With Clutter

　　理顺一下杂乱无章的生活

　　Are you overrun with books and papers piled everywhere? Too much mail sitting on the hall table? Why not tackle a small task each day for a month in an effort to de-clutter your life? When you’re not running around looking for items you can’t find, when everything has its place, you’ll automatically be less stressed and in a better mental state.

　　你把书和纸堆的到处都是吗?桌面上挂着太多的邮件?为什么不每天处理一项小的任务，努力坚持一个月的时间，来理顺你杂乱无章的生活?你不再为找不到东西而焦头烂额，你的每样东西都有固定地方，你自然就不会把自己搞得那么紧张有压力，而且会有一种比较好的精神状态。

　　12. Get Enough Rest

　　充分地休息好

　　Ever notice how cranky you are the afternoon when you’ve only had five or six hours of sleep? Many of us are suffering from sleep deprivation which can lead to higher levels of stress and edginess. After a good night of sleep, you can tackle your daily tasks in a more calm, alert way. It’s so much better than experiencing that awful sluggish feeling in that oh-so-important meeting with your boss. Your body will thank you, too.

　　你有没有注意到，在只睡了五六个小时的情况下，第二天下午你就会陷入暴躁的状态?我们大多数人在睡眠不足时会有更大的压力感和焦躁感。晚上睡个好觉，处理日常工作任务就会更加精力集中、冷静镇定。与老板开会时，精神焕发总比全身慵懒松散的感觉好。你的身体也会感谢你让它充分地休息好了。

　　13. Eat Healthier Foods

　　吃健康食品

　　You’ve heard the phrase, “You are what you eat.” It’s true. If you spend your time eating package after package of boxed noodles, canned dinners or fast food, your body is going to let you know by gaining weight, feeling sluggish, and quite possibly having a host of health problems. How can you look and feel your best if the foods you eat are not good for you? By eating better you’re not only taking care of yourself, but you’ll also feel more vibrant and energetic. You’ll literally be healthier from the inside out.

　　可曾听过这种说法：“吃得好身体好。” 真是这样。如果你经常吃速食面、罐装食品或快餐，你的身体也会给你释放出不好的信号：体重增加、无精打采，而且身体很可能会出现一系列的健康问题。如果你吃得不好怎么可能会有最好的气色和感觉呢?吃得好不仅能照顾好自己的身体，也会感觉自己更加精力充沛。你会感觉到自己那种由内而外的健康状态。

　　14. Don’t Compare Yourself To Others

　　不拿自己和别人做比较

　　This is definitely easier said than done, but if you can condition your mind to focus on the good that you are doing and the good things in your life, you’re not going to be tempted to focus on how others are doing.

　　这绝对是说起来容易做起来难，但是如果你能集中精力把自己的事情做好，并关注生命中的美好，你就不会被诱惑去好奇地关注别人怎么做。

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（实习编辑：高奕飞）