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  3. Ways to Get a Happy State of Mind Happiness is always in a short time, subject to something unexpected of everything from th

Ways to Get a Happy State of Mind Happiness is always in a short time, subject to something unexpected of everything from th

admin2010-05-09  24
问题                                            Ways to Get a Happy State of Mind
    Happiness is always in a short time, subject to something unexpected of everything from the weather to me size of your bank account.
    We’re not suggesting that you can reach a permanent state called "happiness" and remain there. But there are many ways to stray from the path to anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are 18 indeas to get you started. Choose the ones that work for you.
                                           Practice mindfulness
    Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now—the food, the company, the conversation.
                                            Laugh loud
    Just anticipating a happy, funny event can raise levels of pleasure—inducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their pleasure—inducing hormone levels rose27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent.
                                            Go to sleep
    We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p. m. one night with a good book—and turning the light out an hour later—can do more for your mood than any number of bubble baths or massages.
                                            Hum along
    Music can make more than savage beasts calm down. Studies find music activates parts of the brain that produce happiness. It’s also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn’t have to work as hard as those who had silent surgery).
                                            Delutter(减少杂乱)
    It’s nearly impossible to mediate, breathe deeply, or simply relas when every surface is covered with papers and bills and magazines, and you haven’t balanced your checkbook in six months. Plus, the reptitive nature of certain cleaning tasks—such as sweeping, wiping, and scrubbing--can be meditative in and of itself if you focus on what you’re doing.
                                             Just say no
    Eliminate activeties that aren’t necessary and that you don’t enjoy. If there are enough people already to handle the church bazaar and you’re felling stressed by thought of running the committee for yet another year, step down and let someone else handle things.
                                             Make a list
    There’s nothing like writing down tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.
                                              Do one thing at a time
    Edward Suarez. Ph. D. , associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn you e mail function until you finish the report’ you’re writing. This is similar to the concept of mindfulness.
                                               Garden
    Not only will the fresh air and exercise provide their own stress reduction and felling of well-being. But the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers or pruning out dead wood will last for hours, if not days.
                                              Tune out the news
    For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we’re exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal.
                                               Take a dog for a wall
    There are numerous studies that prove the stress-reliveving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at less stress than the spouses did.
                                              Visit a quiet place
    Libraries, museums, gardens, and places of worship provides islands of peace and calm in today’s frantic world. Find a quiet place near your house and make it your secret getawry.
                                             Volunteer
    Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happingess, life satifaction, selfesteem, sense of control ore life, physical health, and depression.
                                           Spend time alone
    Although relationships are one of the best antidotes (对抗手段) to stress, sometimes you need to recharge and reflect. Take yourself out to a movie or simply spend an afternoon reading, browsing in a bookstore, or antiquing.
                                            Walk mindfully
    You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while you’re walking can make your walk even more beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing "mindfulness", a mental technique to bring about the relaxation response, a physiological response in which the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, and’ to visualize the numbers in their mind. Group four practiced a form of mi chi, and group five served as the control, changing nothing about their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves, Overall they experienced the same stress-reducing effects as the brisk walkers. Better yet, the effects were eivdent immediately.
                                          Give Priority to close relationships
    One study of more than 1,300 men and women of various ages found that those who had a lot of supportive friends were much more likely to have healthier blood pressures, Cholesterol (胆固醇) levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit form good relationships with their parents and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community.
                                          Take care of the soul
    In study after sudy, actively religious people are happier and cope better with crises, according to David Myers, Ph. D. , a professor of psychology at Hope College, Michigan. For many people faith provides a support community, a sense of life’s meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on life’s meaning, feelings of ultimate acceptance, a mason to focus beyond yourself, and a timeless perspective on life’s wins. Even if you’re not religious, a strong spirituality may offer similar benefits.
                                        Counting your blessings
    People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc. ) experience a heightened sense of well-being.
Dong garden work equally contributes to our ______.
选项
答案stress reduction and feeling of well-being
解析
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