現在社會上怎樣才能讓人感覺快樂

1. Capitalize on Positive Events

從積極的事情中受益

Ask a friend, partner, colleague, or acquaintance to tell you about something good that happened to them that day. It doesn’t matter what it is, as long as they enjoyed it. While they are sharing the event, actively listen — that means really listen and be engaged by making eye contact, smiling, asking open-ended questions, and making positive comments. You will be amazed at how natural this feels once you get into the moment. Notice how your encouragement is increasing the other person’s positivity by making them feel cared about — it feels good, right? Not only that, but talking about the event together is also a positive experience which will enhance your relationship. Research has shown that romantic partners who responded to each other’s news of positive events in this active-constructive style reported greater relationship wellbeing and were less likely to break up two months later.

讓你的朋友、同伴、同事或是熟人給你講講那天發生在他們身上的好事情。什麼事並不重要，只要他們享受它就行。當他們分享這些事情時，積極地去傾聽—這意味着真的去聽，通過眼神交流、微笑、問開放性問題以及提出積極的意見來參與其中。一旦你進入其中，你就會驚訝於這會感覺起來多麼的自然。注意到你的參與方式會讓他們感覺被關心，從而增加他們的積極性——這感覺很好，是吧？不僅如此，一起談論這些事也是一種積極的體驗，會增強你們的關係。研究表明那些對對方積極消息以這種積極建設性風格做出迴應的戀人有着更好的幸福關係，更不容易在2個月之後破裂。

2. Practice Random Acts of Kindness

做隨意的善舉

This involves doing five kind things in one day and then writing about them. First of all, think of the kind acts that you have been the recipient of. Next, reflect on the kind acts you already do. Now, note five acts you want to do and the day that you will do them. When you have completed your acts of kindness, write down what you did and how they made you feel for an extra boost. Chances are you will want to do it again. Research shows this practise makes us feel happier because it makes us think more highly of ourselves and we become more aware of other positive social interactions, which also increases happiness. Note: Do not do the same act over and over again — it will start to feel less special.

這包括在一天內做五件善舉，然後寫下它們。首先，想想你所接受的那些善舉。接着，反思你已經做的那些善行。現在，寫下你想做的五件善舉和你想做它們的那天。當你完成了這些善舉，寫下你所做的，以及它們如何讓你有額外的提升。你可能會想再做一次。研究表明，這種練習會使我們感到更快樂，因爲這使我們更高度的自我思考，我們變得更加了解其他積極的社會交往，這也增加了幸福感。注意：不要反覆做同樣的行爲—這會讓你開始感到不再那麼特別。

3. Practice Forgiveness

練習寬恕

We all have hurts and betrayals that we ruminate about at times. Choosing to forgive is a way to release the distress that arises time and time again from the memory of these incidents. However, forgiveness doesn’t mean you have to forget or even reconcile. Instead, it is about changing your attitude toward the original pain so that it can no longer hurt you.

我們都受過着不時想着的傷害和背叛。選擇原諒是一種釋放來自這些一遍遍記憶中的痛苦的方式。然而，寬恕並不意味着你必須忘記或去和解。相反，它是關於改變你對原來的痛苦的態度，使它不能再傷害你的事。

To practice forgiveness, you need to commit to your personal healing, recognize your distress is coming from your feelings and thoughts, remind yourself that you can hope for positive things and work hard to get them, decide to make some positive goals to put your energy into, focus on what is good in your life right now, and change the way you think of the past.

要練習寬恕，你需要致力於個人療愈，認識到你的痛苦來自你的感覺和想法，提醒自己你可以期望積極的事情並努力去實現它們，決定實現一些積極的目標，去投入你的精力，專注於你的生活中好的事情，改變你對過去的想法。

Forgiveness can take some time, but it is worth it. Researchers at the University of Miami found that forgiveness is linked to increased life satisfaction, more positive emotions, less negative emotions, and fewer symptoms of physical illness. The same group of researchers also found that forgiving on one day is linked to higher happiness the very next day.

寬恕可以花些時間，但它值得。邁阿密大學的研究人員發現，寬恕與提高生活滿意度、積極情緒、減少消極情緒、減少身體疾病症狀相關。這一組研究人員還發現，在一天的寬恕之後下一天會更快樂。

4. Cultivate Optimism

培養樂觀態度

For this, try the “best possible self” exercise. Take a moment to imagine your life in the future and make it the best you can possibly imagine. Consider everything: career, relationships, hobbies, health, spirituality, and academia. What would happen in your best future? For fifteen minutes, write about what you imagine and be as creative as you like. Research suggests that building optimism about the future motivates people to work towards their goals. This makes the desired future more likely to become a reality. You are not only increasing your happiness in the present, you are also paving the way for sustained happiness down the line. This exercise also teaches you what you want, helps you to restructure your priorities, and increases your sense of control over your life.

爲此，嘗試“最好的自我”鍛鍊。花一刻時間去想象你的未來生活，並想象到最好。考慮一切：事業、人際關係、愛好、健康、精神和學術。你最好的未來會發生什麼？十五分鐘後，寫下你的想象，像你喜歡的一樣充滿創意。研究表明，建立起對未來的樂觀態度會激勵人們去爲實現他們的目標而努力。這讓理想的未來更可能成爲現實。你不只是在增加你當前的快樂，你也在爲維持幸福鋪平了道路。這個練習也教給你你想要什麼，有助於你調整你的優先順序，增加你對生活的控制感。

5. Savour the moment

品味這一刻

Whatever you are doing, be it looking at a sunset, playing with your dog, or eating a piece of chocolate, really be present and appreciate the moment right here and right now. No thinking about anything else. Absorb yourself fully into it and notice what you are seeing or hearing, any sensations such as the breeze on your skin or the feeling of something soft in your hands. Take time to become aware of how you are feeling in this moment. If there is a mood present, what is it? Enjoying the small things in life helps us to build up a beautiful memory bank, and being truly present keeps us content.

無論你做什麼，無論是看日落、遛狗或吃一塊巧克力，要活在當下，欣賞此刻時光。不要考慮其他任何事情。充分享受這些，注意你所看到或聽到的，任何感覺如微風輕撫你的皮膚或感受你手裏東西的柔軟。花點時間去了解你此刻的感受。如果現在有一種心情，那是什麼？享受生活中的小事情能幫助我們建立起美麗的記憶庫，而真正活在當下會讓我們感到滿足。