Do you consider your habits to be healthy?

你認為自己的習慣健康嗎？

You may have some habits you're trying to shake, and you're likely experiencing how hard it is.

你可能有一些試著想擺脫的習慣，而且可能正在經歷那有多困難。

Habits can drastically alter our lifestyle and mood.

習慣可以大幅地改我們的生活方式和心情。

So, while we should always aim to minimize our bad habits, it might be a good idea to focus on developing some healthy ones first.

因此，雖然我們應該隨時盡量減少我們的壞習慣，專注於養成一些健康的習慣或許是個好主意。

Maybe you felt depressed or lost lately, or maybe this is something you've been struggling with for a while,

或許你最近感到沮喪或迷失，又或者這是你已經掙扎好一陣子的事情，

but by developing some healthy habits, you can alter your mood for the better.

但透過培養一些健康的習慣，你可以讓你的心情變得更好。

In fact, you're already taking a step towards happiness right now by learning which habits to practice with this video.

事實上，光是觀看這部應該學習養成哪些習慣的影片，就表示你已經邁出走向幸福的道路。

So, to help you develop some happy habits, here are 9 habits that keep you mentally happy.

所以說，為了幫助你養成一些快樂習慣，以下是 9 個讓你保持精神愉悅的習慣。

Number one, Practice Gratitude

第一、練習感恩

Are you grateful for what you have?

你對自己擁有的一切是否心存感激？

How often do you express it?

你多時常表達這件事？

If your answer is, "Not often," then you should reconsider practicing gratitude.

如果你的答案是「不常」，那你就應該重新考慮練習感恩。

Why?

為什麼呢？

One two-part study found that practicing gratitude can have a strong impact on our feelings of hope and happiness.

一個兩部分的研究發現，練習感恩可以對我們的希望感和幸福感產生強烈的影響。

Meaning, it's time to act like it's Thanksgiving dinner every meal.

這表示：是時候把每一餐都視為感恩節大餐了。

The researchers from Hope College found that gratitude predicts hope and happiness.

霍普學院的研究人員發現感激之情可以預測希望和幸福。

So, if we express how grateful we are more often, it may lead to feelings of happiness.

所以，如果我們更經常地表達自己有多感恩，那可能會導致幸福感。

Number two, Give Compliments

第二、給予讚美

Did you know that paying someone a compliment can really pay off?

你知道讚美他人可以得到很好的回報嗎？

In regards to your mood anyway.

至少對你的心情是如此。

In one study, participants were randomly assigned to perform acts of kindness, acts of novelty, or no act every day for 10 days.

在一項研究中，參與者被隨機分配連續 10 天做出善舉、新奇行為，或不做任何事。

Researchers measured their satisfaction with life before the experiment was conducted, and then, after.

研究人員測量了他們實驗前、後對生活的滿意度。

Performing acts of kindness or novelty resulted in an increase in overall life satisfaction.

做善舉或新奇舉動的人導致了整體生活滿意度提升。

So, go ahead and pay it forward; a compliment never hurt anyone.

所以說，去讚美別人吧！一個讚美是永遠不會傷害人的。

In fact, it'll likely make you both happy.

事實上，它很可能會讓你們雙方都開心。

Number three, Experience and Go with the Flow

第三、體驗一切並順其自然

Have you ever heard the expression "go with the flow"?

你聽說過「順其自然」這句話嗎？

Well, we may just have to take that advice, just in a different way than intended.

嗯，我們可能必須採納這個建議，只是用與原意不同的方式。

Happy people often experience what is referred to as "flow".

快樂的人時常會經歷所謂的「順應」。

"Flow" is a state where one is fully involved and absorbed in the present moment.

「順應」是某個人完全投入並沈浸於當下的一個狀態。

In this state, one possesses intense concentration, a loss of self-consciousness, and a sense of timelessness.

在這種狀態下，一個人會擁有強烈的注意力、自我意識的喪失，以及一種永恆的感覺。

Sounds pretty happy, right?

聽起來很開心，對吧？

It may not be so easy to go with the flow if you don't know what drives you to that emotional state.

如果你不知道是什麼讓你達成那種情感狀態，順其自然可能不太容易。

So, one step towards experiencing the flow more often: find out what it is that gets you there.

所以說，要更經常體驗順其自然的第一步是：找到什麼東西可以讓你達到目的。

Is it your passion that gets you there?

是你的熱情讓你達到那個狀態嗎？

Hanging out with your best friend?

和你最好的朋友在一起？

Playing your favorite sport?

進行你最喜歡的運動？

Whatever it is, it's not a bad idea to do it more often.

不管是什麼，多做幾次也不失為一個好主意。

Number four, Savor the Little Moments

第四、細品小時刻

One habit that can keep you mentally happy: savoring the little moments in your life.

有一個習慣可以讓你保持精神快樂：享受生活中的所有小時刻。

The practice of "savoring" has been viewed by many to be a way to increase happiness.

「細品」這個行為被許多人視為提升快樂感的方式。

We can use our thoughts and actions to increase our appreciation of positive experiences and emotions and the duration of them.

我們可以利用我們的思想和行為提升我們對正面經驗與情感以及他們持續時間的感激。

When we do so, this is known as "savoring".

當我們這麼做時，就稱為「細品」。

To practice savoring, the next time you appreciate something small, take an extra minute to consciously acknowledge it and bask in it.

要練習細品的話，你下次在欣賞一些小事情時，多花一點時間有意識地認可它並沉浸其中。

Don't let these moments pass you by; be aware of them.

不要讓這些時刻與你擦肩而過，要意識到它們。

Number five, Exercise

第五、運動

Exercise plays a factor in improving our self-esteem and happiness.

運動在提升我們自尊以及快樂的面向扮演了要角。

Continuous exercise has been shown to reduce stress, anxiety, and symptoms of depression, so it's a good habit to practice.

持續的運動已經被證實會減少壓力、焦慮以及沮喪的徵兆，所以那是很好的習慣。

Start with just 5 minutes a day when you wake up.

先從每天起床後運動 5 分鐘開始。

Then, when that becomes a habit, add an extra 5 minutes.

然後當它成為一種習慣時，再多加上 5 分鐘。

Continue doing so until you feel comfortable.

繼續這樣做到你感到舒適為止。

The point being: It's easier to start with a goal of 5 minutes a day than expect yourself to suddenly exercise an hour a day.

重點是：從每天 5 分鐘的目標開始比起期望自己突然每天運動一小時要更簡單。

Number six, Get Enough Sleep

第六，有足夠睡眠

Remember those 7 to 8 hours of sleep you should be getting?

記得你應該要有的 7 到 8 小時睡眠時間嗎？

Where'd they go?

它們溜到哪裡了？

Why are you abandoning them?

你為什麼要拋棄它們？

Sleep is extremely important to our mental health.

睡眠對我們的心理健康極為重要。

Did you know that sleep deprivation kills brain cells?

你知道睡眠不足會殺死腦細胞嗎？

And not getting enough Zs can impair our memory, judgment, and reaction time.

而沒有獲得足夠睡眠會損害我們的記憶、判斷力和反應時間。

So, how on earth are we supposed to feel happy if we're so tired all the time?

那麼，如果我們總是如此疲倦，究竟該怎麼感到快樂呢？

That's why it's best to opt in to getting an adequate amount of rest each night.

這就是為什麼有必要選擇每天晚上都獲得足夠休息時間。

Try scheduling when it's time for bed, and be sure to remove any distractions, such as phones, tablets, or video games an hour before bed.

試著安排睡覺的時間，並確保自己愛在睡前一小時移除任何分散注意力的因素，如手機、平板電腦或電玩。

This will give your mind a chance to wind down.

這會讓你的頭腦有時間放鬆。

Number seven, Choose Foods that Boost Your Mood

第七、選擇能提振你心情的食物

Another habit to implement: eat healthy foods that will make you happy in the long run.

另一個要實型的習慣：吃長遠來說會讓你快樂的健康食物。

A happy food to add to your diet: carbohydrates.

可以加入你飲食的一種快樂食物：碳水化合物。

Carbohydrates release serotonin, which is the key hormone responsible for stabilizing our mood and feelings of happiness.

碳水化合物會釋放血清素，這是負責穩定我們情緒和幸福感的關鍵荷爾蒙。

Ditch deep-fried foods, as those have been known to make you feel down.

拋棄油炸食品吧，因為那些已經證實會讓你感到沮喪。

Instead, opt in for high-protein foods, such as lean meat, poultry, and dairy.

取而代之地，選擇高蛋白質食物，如瘦肉、家禽和乳製品。

High-protein foods release norepinephrine and dopamine, which improves our energy and focus.

高蛋白質食物會釋放去甲腎上腺素和多巴胺，可以提升我們的能量和注意力。

Number eight, Work towards Meaningful Goals

第八，努力達成有意義的目標

Do you often find it hard to get up in the morning?

你是否經常發現早上很難以起床？

Are you unmotivated due to a lack of goals?

你是否因為缺乏目標而失去動力？

One way to improve happiness is to set meaningful goals.

提升幸福感的一個方法是設定有意義的目標。

If we feel our life lacks a purpose, we may fall into a depressive state.

如果我們覺得生活缺乏目標，就可能陷入抑鬱狀態。

Create motivation to keep going by pursuing something that you are passionate about.

透過追求你感到熱情的某種東西來創造繼續前進的動力。

Then, set several small goals as starts to getting there.

接著，設定幾個小目標當作實現目標的起點。

It's something to look forward to, focused on something we love.

專注於我們熱愛的事情是值得期待的。

And number nine, Experience Nature

第九、體驗自然

According to one study, spending just 30 minutes or more per week outside in nature can help lower your blood pressure and depression.

一項研究指出，每週只需花 30 分鐘或更多的時間走進大自然，就可以幫助降低你的血壓和抑鬱。

Another study found taking a walk outside in a green environment increases our mood and decreases how many negative thoughts we have.

另一項研究發現，在戶外綠色環境中散步可以提振我們的情緒，並減少我們負面思想量。

Make sure to take your walks outside in nature, though,

不過要確保是在大自然中散步，

as those in the study who walked down city streets didn't show any benefits as compared to those who walked in a natural environment.

因為研究當中在城市街道中散步的人，相較於在自然中散步的人，並未顯現任何益處。

Looks like you'll be adding a nature walk to your habits list.

看來你的習慣列表中要加上自然健行了。

Ooh, and you'll get in your 5 minutes of exercise, too.

喔，這樣你也能夠擠入所需的 5 分鐘運動。

So, do you have any of these habits?

那麼，你有這其中一些習慣嗎？

Which ones do you want to have?

你想擁有哪些？

Let us know in the comments down below.

請在下方留言區讓我們知道。

If you found this video helpful, don't forget to click the "like" button and share this video with someone who may need it.

如果你覺得這部影片有幫助，別忘了點讚並與可能需要的人分享它。

Subscribe to Psych2Go and hit the notification bell icon for more content like this.

請訂閱 Psych2Go 並開啟小鈴鐺以獲得更多相似內容。

And, as always, thanks for watching.

一如往常地，謝謝觀看。