http://udn.com/NEWS/HEALTH/HEA7/8608912.shtml
16種快樂方法 有科學根據
【聯合報╱記者吳佳珍、鄭涵文／輯譯】
2014.04.13 05:03 pm
做哪些事情可以讓快樂指數提升？《赫芬頓郵報》（The Huffington Post）整理出16種經科學驗證，並能讓你更快樂的小訣竅。
This two-dimensional happiness matrix efficiently shows different ways to happiness.
1.微笑：2011年一個研究指出，每當想起一些讓你微笑的正向事物，可以讓你更快樂，不過假笑可是一點用也沒有。2003年克拉克大學研究則指出，微笑也能觸發愉快的回憶。
My comments: The matrix shows that smiling is the most effortless way to bring happiness, followed by keeping a straight posture.
2.去跑個步：體能活動會刺激分泌腦內啡，一種讓你感覺良好的神經傳導物質，因而改善情緒狀況並促進身體健康。
3.祈禱：一份研究回顧了超過三百篇靈修與健康間關聯的研究報告，在這些研究裡，祈禱被認為是一種釋放壓力的過程，此分析指出，靈修與宗教參與和健康快樂極有關係。
4.大笑：除了能紓解壓力，大笑還能讓心情變好，也能減低焦慮和沮喪的症狀。
My comments: I sometimes said to my students before telling them a joke, "A joke a day keeps the doctor away." It's true!
5.去公園散個步：花時間與大自然共處對身體大有益處，還能增進健康。一項英國研究顯示，人在自然環境裡明顯比在都市環境裡要快樂許多。
6.行善：根據加州大學的研究，幫助他人、日行一善都能讓你更快樂。
7.聽快樂的歌：《正向心理學》期刊今年的一則研究指出，想尋求更快樂的學生，若可以同時聽著「快樂的」音樂，心情會明顯提升。
My comments: This reminds me of Vivaldi's set of violin concertos The Four Seasons, which is said to suit every mood according to a book I read long ago. You may like to listen to it for a few minutes and see if it is true.
http://www.youtube.com/watch?v=GRxofEmo3HA
8.昂首闊步：佛羅里達州亞特蘭大大學研究指出，昂首闊步讓你更快樂。此研究發現，在三分鐘的路程裡，被要求走路時頭要抬高、甩開手、邁大步的受試者與被要求低著頭走路的受試者相比，前者明顯快樂許多。
9.冥想：冥想除了能減輕壓力並緩解輕度憂鬱，還能促進情緒健康並改善睡眠品質。
10.寫本感恩日記：許多研究證實，保持感恩的心有助身體健康。最好從年輕時就開始記錄值得感恩的大小事，可以讓生活更快樂。另外也有研究證實，學校的感恩教育與學生培養正向情緒和樂觀態度高度相關。
11.去度個假：根據荷蘭2010年一項研究顯示，對度假的期待，可以提升出發前最多八周的幸福感。
12.和小狗玩耍：和寵物相處可活化腦部。研究顯示，飼養寵物可以增加左腦活動，左腦掌管快樂和愉悅感，另外，養寵物也可以促進健康。
13.小睡一會兒：睡眠剝奪會增加壓力。一項研究調查學生背單字時，睡眠不足的大學生可以記住81%的負面字眼，但是只能記住41%正向或中性字眼。此外，研究也發現，打瞌睡可以改善情緒。
My comments: Doze off? This does surprise me. In the original article, the word "catnap" is used, which means a short sleep, especially during the day. The Chinese translation could mislead the readers.
14.享受一杯好茶：心理學家Rick Hanson研究發現，生活中的小確幸可以轉化腦部負面情緒，帶來快樂感，例如喝一杯好茶。他說，我們生活周遭有許多可以學習成長的機會，即使只發生10秒、20秒的小確幸，都要好好把握。
15.擔任志工：助人為快樂之本，英國艾希特大學研究發現，助人可以增進快樂感、減輕壓力、延長壽命。
16.性愛：性愛既減壓又健康，英國勞工研究機構發現，一周至少有四次性愛經驗的人比較快樂且壓力較輕，當然工作的收入也較高。此外，性愛也可以維持心臟和免疫系統健康。
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The original article in The Huffington Post:
http://www.huffingtonpost.com/2014/01/07/boost-happiness_n_4532848.html
Whether you have five minutes to relax or a year to focus on building lasting habits, here are 16 scientifically-backed ways to boost your happiness levels.
Smile. A 2011 study showed that thinking about something positive that makes you smile can actually make you happier (fake smiles don't do the trick), while 2003 Clark University research found that smiling activates positive memories.
Go for a run. Physical activity boosts the brain's release of endorphins, feel-good neurotransmitters that can improve mood and well-being.
Pray. Spirituality and religious involvement is linked with greater well-being and happiness, according to a review of more than 300 studies on the connection between spirituality and health, while prayer is thought to relieve stress.
Laugh. In addition to relieving stress, laughter can boost mood and reduce symptoms of anxiety and depression.
Go for a stroll in the park. There are many health benefits to spending time in nature, including, perhaps, increased well-being. One UK study showed that subjects were significantly happier when in natural environments as compared to when they were in urban environments.
Perform an act of kindness. Do something nice for someone else today -- it could make you happier, according to University of California research.
Listen to happy music. Students who listened to "happy" music while making a concerted effort to feel happier experienced elevations in mood, according to a small study published this year in the Journal of Positive Psychology.
Walk tall. Walking with an upbeat stride might make you feel happier, according to Florida Atlantic University research. In the study, walkers who were told to take long strides with their arms swinging and heads held high reported feeling happier after a three-minute jaunt than a group that shuffled and looked downwards while walking.
Meditate. Meditation may be helpful in lowering stress levels and reducing symptoms of mild depression, and has been linked with emotional well-being and improved sleep.
Keep a gratitude journal. Be thankful for what you have! A number of studies have found a strong correlation between gratitude and well-being, starting at a young age. Teaching kids gratitude in schools has been linked to boosts in positive emotions and optimism.
Go on vacation. The mere anticipation of an upcoming trip can boost overall happiness for up to eight weeks before you take off, according to a 2010 Dutch study.
Play with a puppy. Your brain may be wired to enjoy playing with puppies. One study suggested that petting a furry friend can increase activity in the left-side of the brain, which is associated with pleasure and happiness, and pet ownership has been linked with increased well-being.
Take a nap. Sleep deprivation can up your stress levels. One experiment showed that after memorizing a list of words, sleep-deprived college students could remember 81 percent of words with a negative connotation ("cancer"), and only 41 percent of positive or neutral words ("sunshine"). What's more, researchers have linked catnaps with improved mood.
Enjoy a nice cup of tea. Noticing and appreciating life's small pleasures can literally rewire the brain for happiness by shifting the brain's negativity bias, according to psychologist Rick Hanson, author of Hardwiring Happiness. "We're surrounded by opportunities -- 10 seconds here or 20 seconds there -- to just register useful experiences and learn from them," Hanson told The Huffington Post.
Volunteer. Helping others could go a long way towards helping yourself. A recent University of Exeter study found that volunteering can boost happiness, ease depression and even help you live longer, Everyday Health reported.
Have sex. Sex might just help you relieve stress and boost well-being. A study by the Institute For The Study of Labor found that people who have sex at least four times a week tend to be happier and less depressed -- not to mention make more money. Plus, it could even keep your heart and immune system healthy!
Think of happy times. Feeling nostalgic about the past can make you feel happier and more optimistic about the future, according to a recent University of Southampton study.
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