Life can quickly change from great to grim at any given moment. These unexpected shifts can startle and frighten us, which in turns makes us feel negative. It could be something as simple as stubbing a toe when getting out of bed that sets the tone for the entire day. If we cultivate more awareness around trying to be positive, however, we have the power to radically change the way we feel.
生活有时总是处于起伏不定的状态。这些意想不到的转变会让我们受到惊吓和恐吓，让我们感到消极。起床时踩到脚趾这种不起眼的小事就会影响这一整天的心情。不过，如果我们有意识试着多培养积极心态，我们也能从根本上改变我们的情绪感觉。
I know that positive thinking often gets a bad rap. That’s because negativity is often mistakenly perceived as powerful and decisive, with an edge of hip cynicism. Positivity, on the other hand, is often wrongly viewed as puny, entreating, and even feeble-minded. But consider that protracted over time, unchecked, accumulated negative feelings such as anger and hostility, can result in health damaging consequences.
正面思维的口碑往往很差。因为消极思考常被误认为很强势而又有决定性，有些愤青的那种愤世嫉俗的感觉。另一方面，积极性常被误视为微不足道、乞求于人甚至低能迟钝。但长期拖延下去不加以控制的话，其所累积的负面情绪如愤怒和敌意，可能对健康有害。
In his book Love & Survival, Dr. Dean Ornish writes, “In an analysis of over 45 studies, hostility has emerged as one of the most important variables in heart disease. The effects of hostility are equal to or greater in magnitude to the traditional risk factors for heart disease: elevated cholesterol levels, high blood pressure, and so on.”
迪恩·奥尼什博士在他的《爱与生存》这本书中写道，“在45个以上的分析研究中，心怀敌意已经成为诱发心脏病其中一个最重要的因素。心怀敌意的影响作用相当于或高于诱发心脏疾病的传统风险因素：如高胆固醇、高血压等等。
Luckily, contributions from the field of Positive Psychology are now verifying the importance of positivity, not only suggesting that it is far more potent than we think, but that it is a powerful component necessary for optimal health and overall well-being. In her book Positivity, renowned researcher Dr. Barbara Fredrickson writes:
幸运的是，积极心理学领域的进展是正在验证积极性的重要性，它不仅远比我们想象的更为强大，而且它是理想健康和整体幸福必需的因素。著名的芭芭拉德里克森博士研究员在她的著作《积极情绪》一书中写到：
For example, positive emotions that are broadening such as feeling curious, playful and compassionate towards a stranger can result in building a possible life-long friendship.
例如，积极情绪会让你对陌生人好奇、幽默和同情，最终结下终身友谊。
When experiencing the stress of negative emotions, we tend to be more susceptible to cardiovascular effects such as increased heart rate and blood pressure, higher blood sugar, and immune suppression. Prolonged exposure to negative emotions can eventually lead to coronary artery disease.
在愤怒或高度焦虑时会出现负面情绪，经历负面情绪的压力时，我们的心血管往往更容易受到影响，如心率增加、血压升高、血糖升高、免疫力差。长时间积压负面情绪最终会诱发冠状动脉疾病。

Some Simple Suggestions for Increasing Positivity:
增加积极性的一些简单的建议：
1. During the day, be mindful of wins: a satisfying completion of a project, a kind gesture, a humorous email, or an unexpected compliment.
白天，把成功当做目标：圆满完成一个项目，做一个友好的姿态、发一封幽默的电子邮件，或受到意想不到的夸奖。
2. Take a full body stretch every hour. Snag a brisk walk with a coworker on your lunch hour. Enjoy your favorite healthy snacks, and keep hydrated.
每小时做一下全身伸展运动。在午餐时间和同事散步。享受自己最爱的零食，并坚持补水。
3. Ritualize your transition at the close of the workday. Consciously decide what you want to bring home with you. Leave the burdens and upsets of the day behind. Sit in the car for a few minutes and breathe deeply. When you get home, take time to relax and unwind with a guided five-minute “Lying On Back” gentle yoga stretch.
以仪式化的方式去结束这一天的工作。要有意识提醒自己随你一起带回家的东西。放下一天的负担和不适。在车里坐几分钟，做一下深呼吸。到家后找时间放松一下，做一下柔和的瑜伽伸展动作：“仰卧”五分钟。
4. Contact and connect with loved ones. Call, text, email, send a love letter or a shared photo of a happy memory. Laugh, dance, share a meal, sit together, hold hands, cuddle.
联系一下亲人/爱人。打打电话、发发短信/电子邮件、发送一封情书或分享一下留有快乐记忆的照片。开心一笑、跳舞、分享一顿美食、一起坐一坐、牵手、拥抱。
5. Make an ongoing list of what is NOT broken. Keep a gratitude journal.
列出一个正在进行的清单。记下感恩的日志。
Developing a positive attitude greatly enriches our lives as well as that of those around us. Cultivating positivity can alter your body, mind and spirit in formidable ways that will aid you in creating your best life. As Dr. Fredrickson writes, “The treasure of your own positivity is waiting for you.
培养一种积极的态度会极大丰富我们的生活并增强你与周围的人的人际关系。培养积极性可以改变你的身体状态、思想状态和精神强大，帮助你创造最好的生活状态。弗雷德里克森博士写道，“你自己的正能量宝藏正向你敞开。

转自沪江

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