又到週一壓力大！一週七天擺脫低落情緒
It can take just minutes to break through a foul mood if you know the right tricks. Here are some scientifically tested methods to help you beat the blues.
如果方法正確，你只需要花幾分鐘時間就能擺脫情緒低潮。以下是一些經科學驗證可以幫助你擺脫情緒低潮的方法。
In the drudgery of the everyday, it can be easy to become lost in boredom and self pity. We've chosen some of our favourites to make a week's plan to help you battle stress.
每日的辛苦勞作讓我們很容易迷失在厭煩和自怨自艾中。我們在此選擇了一些自己喜歡的方式並將它們做成了周計劃表以此來幫助你擺脫壓力。
MONDAY
星期一
Diarists have long known that putting your feelings into words can help quell our emotions , but it's only recently that scientists have realised just how potent this simple action can be: spending 15 minutes a day on your journal can reduce symptoms of depression and anxiety, strengthen the immune system, and improve your performance at work. The benefits can persist for months. It's far more effective than letting your frustrations bubble over in other ways.
日記學者們長久以來都知道把感受寫成文字會幫助你調節自己的情緒，但直到最近，科學家才發現這個簡單的小動作是多麼的高效：每天花15分鐘寫日記不但可以減輕你抑鬱焦躁的症狀，還可以加強你的免疫系統，並且你在工作方面表現更出色。這種益處可以持續數月。這種方式比其他讓你的焦慮不受控制的方式有效多了。
TUESDAY
星期二
It sounds corny, but it works: people who made a conscious effort to practise five small acts of kindness, for just one day a week, reported greater life-satisfaction at the end of a six weeks' trial. It'spart of a growing body of research showing that more generous people are happier and healthier.
這個方式聽上去像陳詞濫調但是確實有效。在一個爲期六週的時候之後，那些每週有意識做五個小善舉的人，哪怕每週就一天如此，都表示獲得了更高的生活滿意度。越來越多研究表明，越慷慨的人就越快樂、越健康。
WEDNESDAY
星期三
Imagine your life without a close friend or partner. It hurts, doesn't it? Yet a paper found that people who performed this kind of 'mental subtraction' ended up feeling a mood boost later on. Perhaps it stopped them taking their loved ones for granted; heaps of research has shown that regularly giving thanks and feeling gratitude improves life satisfaction.
想象一下如果你的生活沒有親密的朋友或伴侶，這很令人受傷，對吧？然而最近有論文研究表明，那些使用這種“精神減法”的人最終會感到情緒振奮。也許是因爲這這種“精神減法”讓她們不再把身邊有深愛的人當做理所應當。大量的研究表明，經常表示感恩、心懷感激會提高你的生活滿足感。
THURSDAY
星期四
Research suggests that simply looking through old pictures is one way to remind yourself of those things that make your life meaningful, be it your family or friends, charitable work or an important career achievement. Stirring up old memories connects you with your past and helps you to put recent events in a broader perspective.
研究表明，回顧老照片這種方式能夠讓你想起那些使你的生活充滿意義的事物，無論是關於你的家人、朋友、慈善工作或是一項重要的職業成就。喚起舊時的記憶讓你與自己的過去聯繫起來，並且幫助你以一個更廣闊的眼光來看待最近的事。
FRIDAY
星期五
scientists are increasingly interested in the positive benefits of feeling awe. Whether it's a view of the starry sky or attending church, feeling wonder at something much bigger than yourself broadens the mind. Scientists have found that it makes people happier, more altruistic, less impatient and less anxious. Even spending a few minutes writing about an awe-inspiring experience can help.
科學家對敬畏感帶來的積極作用越來越感興趣了。無論你是仰望星空還是去教堂，當你對那些比自身要大得多的東西感到不可思議時，你的思維也會更加開闊。科學家發現這會讓人感到更幸福、更無私、更有耐心，並且可以減緩焦慮。有時花幾分鐘寫寫讓自己感到不可思議的經歷也是很有幫助的。
SATURDAY
星期六
You can try to rediscover that initial joy by giving up a source of enjoyment, such as your favourite food or drink for a week. After seven days, you will find that you have reset the “treadmill”, so you feel the full pleasure anew. If abstaining for a week sounds a bit too much like hard work, you can at least try to practise mindfulness during your favourite activity. This too has been shown to help you appreciate the small pleasures in life, easing stress and anxiety.
你可以試試通過放棄樂趣源泉來找回最初的快樂。比如你可以試着在一週時間裏放棄你最喜歡的食物或飲料。七天之後，你會發現自己重置了生活的“跑步機”，因此你會重新感受到那種快樂。如果在一週內放棄喜歡的東西對你來說太苦、太難的話，至少對你喜歡的東西保持警覺的心態。這也可以幫助你在生活中獲得快樂，減輕壓力和焦慮。
SUNDAY
星期天
Our mind has the tendency to dwell on the pains of our past. Unfortunately, psychologists have shown that feelings of guilt, in particular, often backfire. For this reason, deliberately spending a few minutes trying to cultivate good feelings towards yourself can boost your happiness and your willpower.
我們的腦子都傾向於去回顧我們過去的痛苦經歷。不幸的是，心理學家表明，尤其是負罪，往往會適得其反。爲此，花幾分鐘培養出一些好的情緒，這可以幫助增加我們的辛福感並且培養我們的毅力。
