懂得感恩的人會(huì)做的事（雙語(yǔ)）
1. Journal.記日記
Research has shown that writing down what you're thankful for can lead to a multitude of wellness benefits. In order to reap the full benefits of journaling, Emmons，a gratitude researcher and psychology professor at the University of California, recommends writing for five to 10 minutes every other day. "You really need to commit to doing it, and if you write it down eventually it will become more automatic," Emmons says. "It's like exercise, you need to have a plan. You need to have a gratitude action plan, whether it's waking up and writing in the morning or in the evening before you go to sleep."
研究顯示記下你所感激的東西對(duì)健康大有益處。為了充分發(fā)揮記日記的好處，加利福尼亞大學(xué)的感恩研究員兼心理學(xué)教授埃蒙斯建議每隔一天寫(xiě)5-10分鐘日記。埃蒙斯說(shuō)：“你真的需要專(zhuān)心投入，如果你都寫(xiě)下來(lái)，最終會(huì)成為習(xí)慣。就像做鍛煉需要有一個(gè)計(jì)劃，你要有一個(gè)感恩行動(dòng)計(jì)劃，無(wú)論是早起寫(xiě)日記還是晚上睡前寫(xiě)都可以。”
2. Don't avoid the negative.不會(huì)躲避消極的東西
Expressing gratitude may generate more optimism, but thankful people also don't shy away from the negative. Emmons says that while we often associate gratitude with focusing on the good and avoiding the bad, the key to leading a thankful life is embracing setbacks as part of your overall journey. Emmons suggests recalling a hard time you once experienced -- chances are, you'll start to feel grateful for your current state and overcoming former challenges.
表達(dá)感恩會(huì)產(chǎn)生更多樂(lè)觀情緒，但感恩的人也不會(huì)躲避消極情緒。埃蒙斯稱(chēng)，我們總是覺(jué)著感恩就是關(guān)注好事、躲避壞事，但生活中感恩的關(guān)鍵是把挫折視為整個(gè)生命旅程的一部分。埃蒙斯建議你回憶曾經(jīng)歷過(guò)的一段困難時(shí)期，然后你可能就會(huì)開(kāi)始因目前的狀態(tài)和成功應(yīng)對(duì)了之前的挑戰(zhàn)而感恩。
3. Spend time with loved ones...和愛(ài)的人在一起…
Thankful people know they didn't get to where they are by themselves -- and they make it a habit to spend time with those people who matter most. "Gratitude really helps us connect to other people," Emmons says. "It actually strengthens relationships and relationships are the strongest predictors of happiness and coping with stress."
感恩的人知道走到現(xiàn)在不是靠他們自己——他們養(yǎng)成了和對(duì)他們最重要的人在一起的習(xí)慣。埃蒙斯說(shuō)：“感恩真的能幫我們和其他人聯(lián)系在一起，真的增強(qiáng)了人際關(guān)系，而人際關(guān)系是幸福和應(yīng)付壓力最強(qiáng)有力的預(yù)示。
4. ...And tell them you love them....還要告訴他們你愛(ài)他們
Expressing appreciation for loved ones can also help create a closeness by allowing others to see how you look at them. And stating how much you appreciate your loved ones pays off. A recent study published in the journal Personal Relationships found that couples who expressed gratitude in their relationship had better marriages.
對(duì)你愛(ài)的人表達(dá)感激讓他們知道你多在乎他們，這也有助于增進(jìn)感情。向你所愛(ài)的.人表達(dá)你的感激也會(huì)有回報(bào)，最近的一項(xiàng)發(fā)表在《人際關(guān)系》雜志上的研究發(fā)現(xiàn)，夫妻相處時(shí)表達(dá)感激會(huì)提高婚姻質(zhì)量。
5. Use social media mindfully.謹(jǐn)慎使用社交網(wǎng)絡(luò)
Emmons says, thankful people mindfully take advantage of social media. "[Thankful people] use whatever cues that exist in everyday environments to trigger grateful thoughts," he says. Research has found that positive thoughts shared on social media spread faster than than negative. Emmons suggests assembling an archive of postings on Facebook and Instagram to pull from when you need a reminder to be grateful. This method will help you cue happy memories through pages that you normally visit on a daily basis. "Technology and devices are criticized because you're less connected, but if used correctly I think it can be the opposite," Emmons said.
埃蒙斯說(shuō)：“感恩的人謹(jǐn)慎利用社交網(wǎng)絡(luò)。‘感恩的人’會(huì)把生活環(huán)境中一切情緒都轉(zhuǎn)化為感恩。”研究發(fā)現(xiàn)社交網(wǎng)絡(luò)上分享的積極思想比消極思想傳播得更快，埃蒙斯建議搜集大量Facebook和Instagram上的帖子來(lái)提醒你要感恩。這個(gè)方法能通過(guò)你每天都訪問(wèn)的那些頁(yè)面給你帶來(lái)幸福回憶的暗示。埃蒙斯說(shuō)：“現(xiàn)代技術(shù)和設(shè)備之所以受到批判，是因?yàn)槟闩c身邊人的聯(lián)系減少了，但如果使用得當(dāng)，我認(rèn)為它們會(huì)有相反的效果。”
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