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Lift your spirits with these 10 mood menders!|
Visualize the inside of your head as a round room lined with many large toy chests. In each box, you store memories of different things. Imagine a shiny new empty box, and picture yourself writing the word "Favorites" on it. Now, search your memory for the most beautiful memories you possess -- a celebration with friends, your daughter's birth, falling in love. Picture each situation vividly, and then imagine yourself putting it in the "Favorites" box. Go to a new memory and repeat the process.
Spend time each day going to the box, "opening" it, recalling the times you've stored there, and adding new favorites.
List five things you love with each of your senses. Start by writing five endings to the sentence, "I love the smell of& " Then go on to "I love the sound of& " "I love the sight of& " "I love the feel of& " "I love the taste of& " and "I love the sight of." See how your mood improves as you simply list these 25 things.
Think of 20 things for which you are grateful, and name them out loud. Then name 20 more. Never repeat yourself. Can't do it? You're not trying very hard. For example, try giving thanks for the ability to breathe, air conditioning, Beethoven, grapes, and TiVo. Not grateful for those things? Come up with your own. You'll find the mood-lifting list is literally endless.
想象出你所感激的20中事物，并大声点名。然后再点出20个。 绝对不要重复。办不到? 你还不够努力。 例如，试着去感激呼吸的能力、空调、贝多芬、葡萄、和电视录像机。 对这些你都没有感激？ 相处你自己的。你将会发现”情绪提升清单”基本上是无数的。
Keep a stack of items in your home or workplace that make you laugh. A terrific cartoon may do it, or a picture of your pet turtle in a hat, a DVD of standup comedy, or the phone number of your funniest friend. When you're feeling low, spend 10 minutes with your laughter-launchers, until you can at least crack a smile. Your physical and mental health will both benefit.
在家庭或办公地点保留一些让你大笑的东西。 一副完美的卡通便可以、或者一副你那只戴着宠物乌龟的照片、单口相声碟片、或者是最搞笑朋友的电话号码。 当你感到情绪低落，花10分钟看看“大笑发射器”直到至少一次抿嘴一笑为之。 体力和精神健康（这样）都会收益。
Share comforting touch with another living being. Ask for a hug from a loved one. Get a massage, pedicure, or haircut. Pet your cat, stroke the nose of a horse, rub your dog's belly. Physical touch is such a powerful psychological need that infants who don't get enough may actually die.
Help someone. A sense of powerlessness is a major component of depression and anger, and it's reinforced by the illusion that power is being able to command others to help you. The truth is that the person being helped generally feels less powerful, while the helper gets a boost of self-esteem. Volunteer for a good cause, join a political march you believe in, take flowers to a sick friend -- the world is full of people needing help, and any of them might be your path to serenity.
Be your own nurturing parent. Sometimes, when life gets tough and things are hard, putting on a happy face is worse than letting yourself be upset. At those times, look within you for the voice of the nurturing parent, the kind, friendly guide who says, "Go ahead and feel your feelings; it isn't the end of the world." Give yourself a hot bath, a good meal, and a nap. Treat yourself as you would a grieving child who'd been placed in your care.
为自己做“自我养育父母”。 有时候，当生活遇到困难、事情艰难，那么带上一副快乐面孔要比让自己心烦更糟糕。在这些时期，寻找自己内心的“自我养育父母”、那位慈善的向导会说：“去吧、去体验自己的感受；那不会是世界末日” 泡一次热水澡、吃一顿午餐、休息；就像一位由你照顾的悲哀小孩一样地去照顾自己。
Rest. Americans are chronically overworked and sleep-deprived, conditions that lead to adrenal burnout, exhaustion, and bad moods of all kinds. The next time you're feeling cranky or morose, check in with your body. How tired are you? Do lying down, attending a yoga class, or reading quietly for a few minutes sound enticing? Go for it. You'll work more effectively, and feel better, for the rest of the day.
休息。 美国人们长期过度工作、睡眠不足、导致肾上腺的耗尽、疲惫和所有种类的坏心情。 下一次你感觉心情烦躁或者郁闷、审视一下你的身体。你有多么地疲惫？去躺下、去参加瑜伽班或者静静地度几分钟书，听起来有诱惑力不是吗? 去试试吧. 之后的一天里，你的工作将会更有效、感觉更好。
Consult your favorite "tribal elders." We're lucky to live in a time when many of the wisest things ever thought, said, or written in any language are available to us, either in print or on the Internet. Keep your favorite quotations from wise people in places where you can see them. Store books that illuminate your spirit next to your bed, where you can reread them often. Spend a few minutes touching base with your own wisdom tradition when your mood needs lifting.
咨询你最喜爱的"智慧老人"。我们幸运地生在一个任何最为集合了智慧的思想都会在任何一门语言中都提到、或记载--要么在销售中、或者在互联网上--的时代。 把你最喜爱的智者的话语放在你能看见的地方。 储备那些能点亮精神的书籍于床边；在那里你就能常常看见。 当需要提精神的地方花几分钟；。。。
Meditate. Sitting still and observing one's own mind at work, which allows you to separate from your negative emotions without suppressing them, is a powerful mood-elevating technique practiced in many cultures. Scientists have found that the more time。。 monks had spent in meditation, the more they developed parts of the brain associated with happiness. Give yourself five minutes, during a stressful time, to simply watch your thoughts and feelings without judgment. It's a subtle but powerful liberation.
*If you experience severe or bad moods, you may have a biochemical imbalance that can and should be treated medically. Since mood disorders are both serious and very treatable, you should do whatever it takes to get good medical care.