It can take just minutes to break through a foul mood if you know the right tricks. Here are some scientifically tested methods to help you beat the blues.

　　如果方法正确，你只需要花几分钟时间就能摆脱情绪低潮。以下是一些经科学验证可以帮助你摆脱情绪低潮的方法。

　　In the drudgery of the everyday, it can be easy to become lost in boredom and self pity. We've chosen some of our favourites to make a week's plan to help you battle stress.

　　每日的辛苦劳作让我们很容易迷失在厌烦和自怨自艾中。我们在此选择了一些自己喜欢的方式并将它们做成了周计划表以此来帮助你摆脱压力。

　　MONDAY

　　星期一

　　Diarists have long known that putting your feelings into words can help quell our emotions , but it's only recently that scientists have realised just how potent this simple action can be: spending 15 minutes a day on your journal can reduce symptoms of depression and anxiety, strengthen the immune system, and improve your performance at work. The benefits can persist for months. It's far more effective than letting your frustrations bubble over in other ways.

　　日记学者们长久以来都知道把感受写成文字会帮助你调节自己的情绪，但直到最近，科学家才发现这个简单的小动作是多么的高效：每天花15分钟写日记不但可以减轻你抑郁焦躁的症状，还可以加强你的免疫系统，并且你在工作方面表现更出色。这种益处可以持续数月。这种方式比其他让你的焦虑不受控制的方式有效多了。

　　TUESDAY

　　星期二

　　It sounds corny, but it works: people who made a conscious effort to practise five small acts of kindness, for just one day a week, reported greater life-satisfaction at the end of a six weeks' trial. It'spart of a growing body of research showing that more generous people are happier and healthier.

　　这个方式听上去像陈词滥调但是确实有效。在一个为期六周的时候之后，那些每周有意识做五个小善举的人，哪怕每周就一天如此，都表示获得了更高的生活满意度。越来越多研究表明，越慷慨的人就越快乐、越健康。

　　WEDNESDAY

　　星期三

　　Imagine your life without a close friend or partner. It hurts, doesn't it? Yet a paper found that people who performed this kind of 'mental subtraction' ended up feeling a mood boost later on. Perhaps it stopped them taking their loved ones for granted; heaps of research has shown that regularly giving thanks and feeling gratitude improves life satisfaction.

　　想象一下如果你的生活没有亲密的朋友或伴侣，这很令人受伤，对吧?然而最近有论文研究表明，那些使用这种“精神减法”的人最终会感到情绪振奋。也许是因为这这种“精神减法”让她们不再把身边有深爱的人当做理所应当。大量的研究表明，经常表示感恩、心怀感激会提高你的生活满足感。

　　THURSDAY

　　星期四

　　Research suggests that simply looking through old pictures is one way to remind yourself of those things that make your life meaningful, be it your family or friends, charitable work or an important career achievement. Stirring up old memories connects you with your past and helps you to put recent events in a broader perspective.

　　研究表明，回顾老照片这种方式能够让你想起那些使你的生活充满意义的事物，无论是关于你的家人、朋友、慈善工作或是一项重要的职业成就。唤起旧时的记忆让你与自己的过去联系起来，并且帮助你以一个更广阔的眼光来看待最近的事。

　　FRIDAY

　　星期五

　　scientists are increasingly interested in the positive benefits of feeling awe. Whether it's a view of the starry sky or attending church, feeling wonder at something much bigger than yourself broadens the mind. Scientists have found that it makes people happier, more altruistic, less impatient and less anxious. Even spending a few minutes writing about an awe-inspiring experience can help.

　　科学家对敬畏感带来的积极作用越来越感兴趣了。无论你是仰望星空还是去教堂，当你对那些比自身要大得多的东西感到不可思议时，你的思维也会更加开阔。科学家发现这会让人感到更幸福、更无私、更有耐心，并且可以减缓焦虑。有时花几分钟写写让自己感到不可思议的经历也是很有帮助的。

　　SATURDAY

　　星期六

　　You can try to rediscover that initial joy by giving up a source of enjoyment, such as your favourite food or drink for a week. After seven days, you will find that you have reset the “treadmill”, so you feel the full pleasure anew. If abstaining for a week sounds a bit too much like hard work, you can at least try to practise mindfulness during your favourite activity. This too has been shown to help you appreciate the small pleasures in life, easing stress and anxiety.

　　你可以试试通过放弃乐趣源泉来找回最初的快乐。比如你可以试着在一周时间里放弃你最喜欢的食物或饮料。七天之后，你会发现自己重置了生活的“跑步机”，因此你会重新感受到那种快乐。如果在一周内放弃喜欢的东西对你来说太苦、太难的话，至少对你喜欢的东西保持警觉的心态。这也可以帮助你在生活中获得快乐，减轻压力和焦虑。

　　SUNDAY

　　星期天

　　Our mind has the tendency to dwell on the pains of our past. Unfortunately, psychologists have shown that feelings of guilt, in particular, often backfire. For this reason, deliberately spending a few minutes trying to cultivate good feelings towards yourself can boost your happiness and your willpower.

　　我们的脑子都倾向于去回顾我们过去的痛苦经历。不幸的是，心理学家表明，尤其是负罪，往往会适得其反。为此，花几分钟培养出一些好的情绪，这可以帮助增加我们的辛福感并且培养我们的毅力。

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（编辑：何莹莹）