2020年在割裂的政治、世界安全要挟和一系列仇视违法中拉开帷幕，地球也受到了环境带来的各种要挟。与此一起，每个人还承受着由工作、健康问题和日子办法的改动所带来的压力。难怪咱们这么多人感到焦虑和懊丧。
不过，人们能够采纳得到科学证明的办法来改进自己的心思状况。2020年，让咱们一同进步自己的心思健康水平!
1. Practice optimism
以达观的心态实践
The studies are positive: Looking on the bright side of life really is good for you. Optimists have a 35% 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 study found people with the most positive outlook had the greatest odds of living to 85 or beyond.
研讨给出了正面的证明：重视日子的光亮一面的确对人有优点。达观主义者心脏病产生或许中风的概率要比其别人低35%，一起他们更有或许摄入健康膳食，定时操练，具有更强壮的免疫功用乃至具有更长的寿数。事实上， 2019年的一项研讨发现，心态最达观的人寿数也是最长的，他们能够活到85岁乃至以上。
Now, let's get real: 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.
咱们来说点实践的做法：做一个达观主义者并不意味着疏忽日常日子的压力。谁又能做到呢?心态达观意味着在面临糟糕的工作时，你不要毫无必要地责怪自己，你要能够把自己所面临的应战或妨碍看作是暂时的乃至是活跃的工作，然后使自己在这些磨炼中学习和生长。
Optimists also believe they have control over their fate and can create opportunities for good things to happen.
达观主义者也信任他们能够掌控自己的命运，并不断为功德的产生发明时机。
Not a natural optimist? No worries. Science has shown you can train your brain to be more positive. Only about 25% of optimism is programmed by our genes anyway.
不是天然生成的达观主义者?别忧虑。科学标明，人们能够经过思维操练来变得愈加活跃达观。只要25%的达观要素根植于基因之中，(剩余的75%能够经过思维操练来启示)。
According to a meta-analysis of existing studies, using the "Best Possible Self" technique is one of the most effective ways to increase your optimism. It's based on exercises that ask you to imagine yourself with all of your problems solved in a future where all of your life's goals were achieved.
依据关于现有研讨的元剖析，“成果最好的自己”是进步达观程度最有用的办法之一。这种办法经过操练来让人们幻想自己处于一个处理了未来的全部问题而且完成了人生的全部寻求的状况中。
meta-analysis: n. 荟萃剖析;元剖析
In one study, people who did this for only 15 minutes a week over an eight-week period became more positive and remained that way for nearly six months. What do you have to lose?
在一项研讨中，在八周时刻内每周只花15分钟实践了这种办法的人变得愈加活跃，并坚持这种状况将近六个月。横竖又没有丢失，何不测验一下?
2. Start volunteering
开端自愿之旅
A prayer attributed to St. Francis of Assisi tell us, "It is in giving that we receive."
阿西尼城的圣弗朗西斯的祈求告知咱们：“咱们所得到便是咱们所给予的。”
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."
研讨证明这是科学的结论，将别人的福祉放在自我福祉之前，不求报答地为别人支付或是所谓的利他主义会影响咱们大脑的奖励中枢。这些让人感觉愉悦的化学物质会充盈人体体系，让助人者取得高兴与满意。
altruistic[??ltru??st?k]: adj. 利他的;无私心的
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.
在精力获益之外身体也会获益：研讨标明自愿活动会使压力最小化并改进抑郁症，然后下降认知损害的危险，乃至有助于人们更长命。
Even if you have little time to offer, just the act of giving has been shown to improve our health, possibly by temporarily reducing our sense of pain.
即便没有时刻做自愿活动，仅仅是支付也被证明能够改进健康状况，这或许是经过暂时下降苦楚感而完成的。
A new study found that people who said they would donate money to help orphans were less sensitive to an electric shock than those who declined to give. In addition, the more helpful people thought their donation would be, the less pain they felt.
一项新研讨发现，那些乐意经过捐款来协助孤儿的人与那些不肯捐款的人相比对电击的敏感度更低。此外，人们假如以为自己的捐款协助较大，所感受到的苦楚就更少。 3. Be grateful
感恩
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. Need more proof? Middle-schoolers who practiced gratitude exercises had less problem behavior.
在曩昔的十年中，咱们常常听到关于感恩的各种好处，并得到了科学的支撑：数算福分能够维护咱们免受焦虑和懊丧的困扰并激起达观心情。需求更多依据吗?那些接受过感恩教育的中学生呈现的行为问题更少。
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.
如专家们所说，使感恩成为你人生的一部分的最佳办法之一是记日记。在你睡觉前，简略记下你在这一天遇到的各种正能量的阅历，不管巨细。
If you do that for one minute each morning and evening, that sense of appreciation can broaden to others in your life and bolster optimism and better mental health.
假如你每天迟早用一分钟的时刻来做这件事，这种感恩之情将扩展到你日子中的其别人身上，增强你的达观心情，改进你的心思健康。
4. Bolster your social connections
保持你的交际网络
"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.
哈佛大学的精力病学家罗伯特·瓦尔丁格在较为盛行的TEDx讲演中说到：“那些与家庭、朋友和社区联络愈加严密的人愈加高兴、健康，寿数也更长。”
The proof for this comes from the Harvard Study of Adult Development, which tracked 724 Boston men for more than 75 years and then began following more than 2,000 of their offspring and wives.
哈佛的成人开展研讨为此供给了证明，这一研讨追寻了724名波士顿人超越75年，然后还追寻了超越2000名他们的子孙和妻子。
"The clearest message that we get from this 75-year study is this: Good relationships keep us happier and healthier. Period," Waldinger said.
瓦尔丁格说：“咱们从这一长达75年的研讨中所获取的最清晰的信息是：出色的社会联系能够使人们愈加高兴和健康。”
And you don't have to be in a committed relationship or have scores of pals to get this benefit. Instead, it's the quality of the relationship that matters, he said.
你不是非要婚姻安稳或是具有很多的老友才干获取这一好处，事实上，社会联系的质量才是更重要的。
"High-conflict marriages, for example, without much affection, turn out to be very bad for our health, perhaps worse than getting divorced," Waldinger said. "And living in the midst of good, warm relationships is protective."
瓦尔丁格说：“例如，事实证明抵触迭起、缺少爱情的婚姻将对咱们的健康十分有害，乃至或许比离婚所带来的坏处更大。而日子在夸姣、温暖的联系中会对咱们的健康起到维护效果。”
5. Find your purpose
找到你的方针
Finding a sense of purpose contributes greatly to well-being and a longer, happier life, experts tell CNN.
专家们对美国有线电视新闻网说，具有方针感关于美好和更持久、高兴的日子具有极为重要的含义。
University of Pennsylvania psychologist Martin Seligman, who co-founded the field of positive psychology, says a sense of purpose will come from being part of something bigger than ourselves. He points to religion, family, and social causes as ways to increase meaning in our lives.
宾夕法尼亚大学的心思学家马丁·塞利格曼是活跃心思学范畴的一起创始人，他说方针感来源于成为比咱们自己愈加巨大的事物的一部分。他指出宗教、家庭和社会工作能够使咱们的日子更具含义。
It doesn't have to be a traditional religion to be effective, according to Lord Richard Layard, one of Britain's most prominent economists and the author of several books on happiness.
英国最出色的经济学家之一理查·莱亚德勋爵以为，并不一定非得是传统宗教才能够发挥效果。莱亚德曾出书过几本关于美好的书。
In his landmark book, "Happiness: Lessons From a New Science," he says spiritual practices can range from meditation to positive psychology to cognitive therapy.
在他的里程碑式作品《高兴经济学》中，他说精力实践的包含规模很广，包含冥想、活跃心思学，以及认知疗法等。
"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."
“假如你仅有的责任便是成果最好的自己，那么你的人生就会压力太大，太孤单——你注定要失利。相反，你需求觉得自己为一些愈加高远的事物而存在，这种思维能够免除一部分的压力。”