10分钟内的10件事帮你提升幸福感/ 世界心理学

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10分钟内的10件事帮你提升幸福感/ 世界心理学

                               
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Self-care doesn’t require hours of free time. In fact, just 10 minutes or less can help to boost your well-being. Below, experts share their tips for lifting your mood, minimizing anxiety and even enhancing your relationships.

  

                               
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自我保健不需要数小时的闲暇时间。事实上，就10分钟或者不到10分钟就能帮助你提升你的幸福感。下面，与你分享提升你的情绪、减少焦虑、甚至提升你人际关系的提示：

1. “Act your shoe size, not your age.”

  1. “不因年龄而以实际情况行事。”

This according to Deborah Serani, PsyD, psychologist and author of Living with Depression.

  这句话是《抑郁中的生活》一文作者、心理学博士、心理学家德博拉·塞拉尼的学说。

In other words, play for the sake of playing. “Find your funny bone, lose yourself in imaginative moments [or] get your air-guitar on — whatever it is, have some unstructured, unfettered fun,” she said.

换句话说，为了游戏而游戏。“找寻你的幽默感，自我沉醉于想象的时刻中或者拿起你心中的吉他——不管是什么，找些松散的、无拘束的乐趣。”她这样说。

Psychologist Elisha Goldstein also recently talked about the importance of play in this blog post and offered valuable tips on practicing play.

心理学家艾丽莎·葛德斯坦最近在这篇博客邮件中也谈到了游戏的重要性，并对实践游戏提供了有价值的提示。

2. Play with your kids.

  2.和你的孩子玩耍。

Spending just 10 minutes with your kids can go a long way. Terri Orbuch, Ph.D, psychotherapist and author of the forthcoming book Finding Love Again: Six Simple Steps to a New and Happy Relationship, suggested playing a card game or a board game with your kids or helping them paint or color a picture.

  与你的孩子待上10分钟能大有帮助。心理学博士、心理治疗师特里·奥布什，他也是近期将出版的书籍《再寻真爱：6个简单步骤教你找回新鲜幸福关系》的作者，他建议说：和你的孩子玩扑克或者桌面游戏，或者帮助他们绘画、为图画上色。

3. Get personal with your partner.

  3. 与你的伴侣私下讨论

If you’re in a long-term relationship, spend 10 minutes talking to your partner, Orbuch said. The goal is to get to know your partner, whether you’re chatting about silly or serious things. For instance, Orbuch suggested asking: What was the craziest thing you ever did as a kid? If you could do anything, what would you do? What famous person would you like to meet and why?

如果你们已经相处得很久了，花上10分钟与你的伴侣交谈，奥布什这样说。这个目标是要了解你的伴侣，无论你们是否在聊愚蠢或者严肃的事情。比如说，奥布什建议问：你孩提时代做过的最疯狂的事情是什么？如果可以做些事情的话，你会做什么？你想见哪一位名人，为什么？

4. Engage in vigorous exercise.

  4. 参与激烈的运动。

Engage in vigorous activities that you enjoy, such as riding your bike, running, walking, hula hooping or dancing. And if you have the time, make it 20 minutes — or do two 10-minute activities throughout the day. “Sustained fast movement for about 20 minutes has the same impact on your brain as an antidepressant,” said Darlene Mininni, Ph.D, author of The Emotional Toolkit.

  参与你喜欢的激烈运动，比如骑自行车，跑步。散步、玩呼啦圈或者跳舞。如果你有时间，花上20分钟，或者一天做两个10分钟的活动。“保持20分钟的快速运动和抗抑郁药物对你的大脑有同样的作用。”达利纳·米尼尼博士、《情绪工具箱》一文的作者这样说道。

In fact, as you probably know, exercise boosts mood and minimizes anxiety. In one study, researchers assigned people with major depressive disorder to one of three groups for four months: aerobic exercise, antidepressant therapy or a combination of exercise and medication. After four months, all groups improved. However, after 10 months, the exercise group had lower relapse rates than the medication group.

事实上，你可能知道，运动能提升情绪并减弱焦虑。在一项研究中，研究人员指派有重度抑郁症的人加入到三组中的一组，为期4个月：有氧运动、抗抑郁治疗或运动与冥想结合疗法。四个月之后，所有组都提高了。然而，10个月后，运动组的复发率要比冥想组低很多。

According to Mininni, research also has found that walking dramatically improves mild to moderate depression and anxiety.

  米尼尼说研究同样还发现戏剧性行走会将原本轻微的抑郁与焦虑提高为中度。

5. Engage in soothing exercise.

  5.参与缓解类运动

Practices such as yoga and tai chi also serve as mood boosters and anxiety relievers. When you’re really worried or anxious, Mininni said, your muscles get tense and contract. Activities that stretch your muscles help to counteract this tension.

  像瑜伽和太极这样的联系同样能作为情绪提升和缓解焦虑的运动。当你真正感到忧愁或焦虑的时候，米尼尼说，你的肌肉变得收紧、收缩。舒展肌肉的活动能帮助你对抗这种紧张。

Mininni interviewed many yoga instructors for The Emotional Toolkit, and they said that the best poses to reduce depression and anxiety are sun salutations.

为写作《情绪工具箱》这本书，米尼尼采访过很多瑜珈指导师，他们说减少抑郁和焦虑的最好姿势是阳关的问候。

Older people or anyone recovering from an illness can try chair yoga. Mininni suggested starting out with simple stretches on the chair, such as putting your hands over your head, then behind your back, and touching your toes.

老年人或者疾病恢复期的人可以尝试座椅瑜伽。米尼尼建议在椅子上以简单的伸展运动开始，比如将你的手放在头上，之后越过背部，触摸你的脚趾。

6. Pay it forward.

  6. 把爱传递出去。

According to Serani, “Research shows that tiny acts of kindness ripple exponentially across social experiences, essentially sparking a contagiousness of generosity and cooperativeness.”

塞拉尼说：“研究显示：细小的善行在社会经验中成指数级波动，本质上闪现出慷慨与合作的传递性。”

This 2010 study found that kindness is contagious. When participants gave money in a “public goods game,” recipients were more likely to pay it forward by giving their money away in subsequent games.

这项2010研究发现和善是具有传染力的。当参与者在“公众善行游戏”中给予资金的时候，接受者更愿意在后续的游戏中将资金传递出去。

7. Call a friend.

  7.打电话给朋友

Most of us feel much better after talking our hearts out with a friend. Talking to someone who’s kind and caring actually activates the calming parasympathetic nervous system, Mininni said.

  我们很多人在和朋友说完掏心窝的话之后会好受许多。与和善、有关怀之心的人交谈实际上能激活平静的副交感神经系统，米尼尼说道。

When stress strikes, women, in particular, tend to seek support. Socializing and connecting with loved ones increases levels of oxytocin, which is associated with attachment and caregiving and creates a sense of calm. Estrogen actually amplifies oxytocin production.

  当压力来袭，尤其是女性倾向于寻求支持。社会化和联系亲爱的人能增加催产素的水平，而催产素与依恋看护相关并能创造出一种平静感。雌激素事实上能放大催产素的生产。

Psychologist Shelley Taylor at UCLA and her colleagues have found evidence that in times of stress, women typically “tend-and-befriend.” In other words, women naturally deal with stress by caring for others and nurturing their connections.

加州大学的心理学家雪莱·泰勒和她的同事们发现证据，在面对压力之时，尤其是女性“倾向与扶助”。话句话说，女人自然地会用关照他人和培养与他人关系的方式应对压力。

This response may date back to prehistoric times when men went out to hunt, leaving women vulnerable to other gangs and animal predators, Mininni said. Huddling together was the only way to stay safe. So women may be hardwired to feel safe and soothed when connecting with other women, she said.

  这个回答能追溯到史前时期当男人们外出狩猎时，把脆弱的女人们留给其他的帮派与动物扑食者，米尼尼说。挤在一起是保护自身安全的唯一方式。所以女人们与其他女性保持联系可能会感到安全与宽慰。

8. Take a break.

  8.休息片刻

It’s not fancy, but surprisingly, it works.

  不是幻想，但却惊人地有效。

A 10-minute break can relax you and help you feel refreshed. “Be it a catnap, a timeout from the daily work grind, or a solitary moment alone, make sure to unplug from the high-octane demands of your day,” Serani said.

10分钟的间歇能让你放松帮助你感到清醒。“打个盹、从日常繁重的工作中休息，或者一个人孤独一刻，能保证你从一天高强度的需求中摆脱出来。”塞拉尼说。

9. Write a letter to your ex, if you’ve recently ended a relationship.

  9.如果你最近分手了，给你的前任写封信。

When composing your letter, be honest about your feelings, Orbuch said. But don’t send the letter. “This letter is for you to defuse your emotions so you can feel better and put the past behind you,” she said.

写信时，要真诚表述你的情感，奥布什说。但是，不要把信寄出去。“这封信是你用来派遣情绪的，能让你感受好些，把过去的事情放下。”她说。

(If you’re holding on to certain emotions with another relationship, write a letter to that person, too. It also might help to consider how you’re going to remedy or cope with the situation.)

（如果你对另一段感情持有某种情感，也写信给那个人。这也许能考虑你会如何修复或者应对那个处境。）

10. “Throw a curve into your routine.”

  10.“让你的常规路线走一个曲线。”

In other words, do something that you wouldn’t normally do, such as taking a different route from work, trying a new spot for lunch, shopping at a different supermarket or joining a pickup basketball game instead of running on the treadmill, notes Serani.

  换句话说，做一些你平时不会去做的事情，比如换一条回家的路线，尝试一种新的午餐餐点，在不同的超市里购物或者与其上跑步机不如偶然加入一个篮球比赛。

“A new experience will heighten your senses and give you a new story to tell.”

  “新的经历将会提升你的感受并为你自己创造新的故事。”