全新開(kāi)始:2020年情緒健康的6個(gè)建議

全新開(kāi)始:2020年情緒健康的6個(gè)建議

As a college student, Katy Milkman played tennis and loved going to the gym. But when she started graduate school, her exercise routine started to flunk.

凱蒂·米爾克曼上大學(xué)時(shí)打網(wǎng)球，喜歡去健身房。但當(dāng)她開(kāi)始讀研時(shí)，她的日常鍛煉開(kāi)始失敗。

"At the end of a long day of classes, I was exhausted," Milkman says. "Frankly, the last thing I wanted to do was drag myself to the gym. What I really wanted to do was watch TV or read Harry Potter."

“在一天漫長(zhǎng)的課程結(jié)束后，我筋疲力盡，”米爾克曼說(shuō)。“坦率地說(shuō)，我最不愿意做的事情就是把自己拖到健身房去。我真正想做的事情是看電視或讀《哈利·波特》。”

What got her back to regular workouts was something she calls "temptation bundling." She resolved to indulge in her love of wizard-lit only while at the gym, by listening to audiobooks with earbuds.

讓她重新開(kāi)始定期鍛煉的是她稱之為“誘惑捆綁”的東西。她決定只在健身房里戴著耳機(jī)聽(tīng)有聲讀物，沉浸在對(duì)魔法文學(xué)的熱愛(ài)中。

Milkman, now a professor at the Wharton School of Business who specializes in human decision-making, says that when it comes to making a behavioral change, the trick is to pair the thing you dread with something you love.

米爾克曼現(xiàn)在是沃頓商學(xué)院教授，專門研究人類決策。他說(shuō)，在做出行為改變時(shí)，關(guān)鍵是要把你害怕的事情和你喜歡的事情結(jié)合起來(lái)。

Looking for more tips like these to make your New Year's resolution stick? Whatever your goals, we have insights that can make it a little easier for you to achieve them. Here are six "life recipes" for good mental health from research that NPR reporters covered this year:

想知道更多類似的方法來(lái)堅(jiān)持你的新年決心嗎?無(wú)論你的目標(biāo)是什么，我們的洞察力可以讓你更容易實(shí)現(xiàn)它們。以下是美國(guó)國(guó)家公共廣播電臺(tái)(NPR)記者今年報(bào)道的六種有益心理健康的“生活食譜”:

Cultivate joy

培養(yǎng)快樂(lè)

Feeling stressed? Just eight techniques — a "buffet of life skills" — can make a significant improvement in well-being, say scientists who taught the techniques to caregivers of people with dementia. After learning techniques such as how to keep a gratitude journal, for example, and how to quickly reframe negative experiences in a positive light — these family caregivers reported impressive decreases in both stress and anxiety.

感覺(jué)有壓力嗎?科學(xué)家們將這八項(xiàng)技能傳授給癡呆癥患者的護(hù)理人員，他們表示，這八項(xiàng)技能——“生活技能的自助餐”——可以顯著改善患者的健康狀況。在學(xué)習(xí)了一些技巧之后，比如如何寫感恩日記，如何快速地從積極的角度重新審視消極的經(jīng)歷，這些家庭照顧者報(bào)告說(shuō)他們的壓力和焦慮都有了顯著的減輕。

Prepare to fail. It's part of succeeding

為失敗做準(zhǔn)備。這是成功的一部分

If you're trying to get a new routine to stick — whether it's getting more exercise, eating less sugar or learning to play the ukulele — scholars who study human behavior say the key is to accept failure as a part of the process. Expect that at some point you will mess up. And when that happens, don't give in to the "what-the-heck" effect — the feeling that since you've missed one session, your whole plan is a bust. Just get back to taking steps toward your goal, and don't beat yourself up.

研究人類行為的學(xué)者們說(shuō)，如果你想要養(yǎng)成一種新的習(xí)慣，不管是多做運(yùn)動(dòng)、少吃糖還是學(xué)彈尤克里里琴，關(guān)鍵是要接受失敗是這個(gè)過(guò)程的一部分。預(yù)料你會(huì)在某個(gè)時(shí)候把事情搞糟。當(dāng)這種情況發(fā)生的時(shí)候，不要屈服于“管他呢”的效果——就像因?yàn)槟阋呀?jīng)錯(cuò)過(guò)了一個(gè)會(huì)議，所以你的整個(gè)計(jì)劃都失敗了。只要朝著你的目標(biāo)繼續(xù)前進(jìn)，不要打擊自己。

Help an anxious partner the right way

正確地幫助焦慮的伴侶

You can support a partner who has an anxiety disorder without sinking yourself, say therapists: First, don't try to fix things immediately. Instead, acknowledge your loved one's perspective. "You can move to logic, but not before the person feels like they're not being judged and ... misunderstood," says licensed psychologist Carolyn Daitch. Learning how to gently maintain boundaries is important, too.

治療師說(shuō)，你可以支持患有焦慮癥的伴侶，而不會(huì)讓自己陷入困境：首先，不要試圖立即解決問(wèn)題。相反，承認(rèn)你所愛(ài)的人的觀點(diǎn)。執(zhí)業(yè)心理學(xué)家卡羅琳·戴奇說(shuō)：“你可以轉(zhuǎn)向邏輯，但在這個(gè)人感覺(jué)自己沒(méi)有被評(píng)判和誤解之前，你不能這樣做。”學(xué)習(xí)如何溫和地維護(hù)邊界也很重要。

Feeling extra angry? Get checked out for depression

感覺(jué)特別生氣嗎?去檢查一下是否患有抑郁癥

Many patients — and doctors — associate depression with feelings of hopelessness, sadness and lack of motivation. But a growing number of psychiatrists say depression is also behind some hypercritical tendencies and outbursts of anger. The good news: This sort of irritability is responsive to counseling and medication.

許多病人和醫(yī)生都把抑郁與絕望、悲傷和缺乏動(dòng)力聯(lián)系在一起。但越來(lái)越多的精神科醫(yī)生表示，抑郁也是某些吹毛求疵傾向和憤怒爆發(fā)的原因。好消息是:這種易怒對(duì)咨詢和藥物治療是有反應(yīng)的。

Redefine exercise: Move a little bit, often

重新定義運(yùn)動(dòng):經(jīng)常動(dòng)一動(dòng)

Maria Godoy, one of NPR's editors, learned to love exercise when she realized every little bit counts. "I reframed what I thought of as exercise," she says. Vacuuming with gusto, taking the stairs — these little bursts of movement throughout the day add up, like pennies in a piggy bank.

美國(guó)國(guó)家公共電臺(tái)(NPR)的編輯瑪麗亞·戈多伊在意識(shí)到鍛煉的重要性后，開(kāi)始愛(ài)上鍛煉。“我重新定義了我所認(rèn)為的鍛煉，”她說(shuō)。興致勃勃地吸塵、爬樓梯——一天中這些突發(fā)的小運(yùn)動(dòng)累積起來(lái)，就像存錢罐里的硬幣一樣。

Take a minute today to consider your life's purpose

今天花一分鐘思考一下你的人生目標(biāo)

Having a purpose in life seems to have a more powerful impact on decreasing a person's risk of premature death than exercising regularly, quitting smoking or curbing your alcohol intake, research suggests. Maybe you find greatest meaning in guarding the environment, raising good children, making music or touching lives through your volunteer work. It doesn't seem to matter what your life's purpose is, a growing body of research suggests. What matters is that you feel you have one.

研究表明，與定期鍛煉、戒煙或控制酒精攝入相比，擁有一個(gè)人生目標(biāo)似乎能更有效地降低一個(gè)人過(guò)早死亡的風(fēng)險(xiǎn)。也許你會(huì)發(fā)現(xiàn)保護(hù)環(huán)境、養(yǎng)育好孩子、創(chuàng)作音樂(lè)或通過(guò)志愿工作感動(dòng)他人是最有意義的。越來(lái)越多的研究表明，你的生活目標(biāo)似乎并不重要。重要的是你覺(jué)得你有一個(gè)。