The problem now becomes a matter of how, rather than why.

現在的問題變成了「如何」的問題，而不是「為什麼」的問題。

Stress management and emotion regulation, for example, are practical skills for achieving mental wellness, but they're not exactly taught in school.

例如，壓力管理和情緒調節是實現心理健康的實用技能，但學校並沒有教授這些技能。

So if you're looking to better your mental health, but don't quite know how then look no further.

因此，如果你希望改善自己的心理健康，但又不太清楚如何做，那就別再猶豫了。

Here are seven simple, easy and psychology backed way to do just that.

以下有七種簡單、容易且有心理學支持的方法來做到這一點。

Build emotion regulation skills.

培養情緒調節技巧。

Studies such as the study by DeSteno Gross and Zubzansky in 2013 have proven that emotion regulation plays an important role in our ability to cultivate positive social relationships,

DeSteno Gross 和 Zubzansky 2013 年的研究等研究證明，情緒調節在我們培養積極的社會關係的能力中發揮著重要作用，

as well as our sense of personal achievement and overall life satisfaction.

以及我們的個人成就感和整體生活滿意度。

That's why it's crucial that we learn how to properly identify our emotions and deal with them in a healthier way.

這就是為什麼我們學習如何正確識別我們的情緒並以更健康的方式處理它們至關重要。

Even feelings like anger, jealousy or hopelessness can be beneficial once we are able to understand what's causing them and how to work through them.

一旦我們能夠理解導致這些情緒的原因以及如何解決這些情緒，即使是憤怒、嫉妒或絕望等情緒也可能是有益的。

So next time you feel your emotions starting to get the better of you, such as when you're in the middle of a heated argument or about to burst into tears with embarrassment,

所以下次當你感覺到自己的情緒開始控制你時，例如當你正在激烈爭吵或即將因尷尬而哭泣時，

take a deep breath and step back for a moment, mentally, emotionally or even physically if you need to.

深吸一口氣，如果需要的話，在精神上、情感上甚至身體上退一步。

Find healthier outlets for you to express your emotions, such as a hobby, a passion or journal writing.

找到更健康的方式來表達你的情緒，例如嗜好、熱情或寫日記。

And practice communicating them to others more constructively, such as using solution focused language and I statements

並練習更有建設性地與他人溝通，例如使用以解決方案為中心的語言和我的陳述

Set boundaries.

設定界限。

Many psychologists and psychological researchers such as Kitzrow tell us that building better boundaries is one of the best things you can do for your mental health.

許多心理學家和心理研究人員（例如基茨羅）告訴我們，建立更好的界限是你可以為心理健康做的最好的事情之一。

Because when we fail to set boundaries with others, no matter who they are or how important they are to us,

因為當我們無法與他人設定界線時，無論他們是誰或他們對我們有多重要，

we can easily fall victim to unhealthy relationship dynamics, such as people pleasing over committing and emotional codependency.

我們很容易成為不健康關係動態的受害者，例如人們因承諾而取悅以及情感上的相互依賴。

So practice communicating your boundaries more clearly and kindly asking people to respect them, protect your mental and emotional energy and spend it only on the things that truly matter to you.

因此，練習更清楚地傳達你的界限，並善意地要求人們尊重它們，保護你的精神和情感能量，只把它花在對你真正重要的事情上。

Talk to a friend.

跟朋友聊聊。

Research has shown that positive social relationships are the most important determinant of our overall life satisfaction,

研究表明，積極的社會關係是我們整體生活滿意度的最重要決定因素，

such as the famous 40 year study on happiness done by a Harvard researcher, Dr. Robert Waldinger.

例如哈佛大學研究員羅伯特·瓦爾丁格博士進行的著名的 40 年幸福研究。

In the age of social media, it can be easy to rely on online interactions and the safety net of a carefully crafted persona to fulfill the desire for social interaction.

在社群媒體時代，可以輕鬆依靠線上互動和精心設計的角色的安全網來滿足社交互動的願望。

But to truly reap the benefits of positive social interactions, there needs to be a human connection.

但要真正從正向的社交互動中獲益，就需要建立人際關係。

So why not go on a social media detox for a while and just spend quality time with your loved ones.

那麼，為什麼不進行一段時間的社群媒體排毒，與您所愛的人共度美好時光呢？

Talk to your friends, reach out to your family, or meet new people by joining a club, organization, or a volunteer program.

與朋友交談，與家人聯繫，或通過加入俱樂部組織或志願者計劃結識新朋友。

Being more socially involved and nurturing your interpersonal relationships is good for your mental health.

多參與社會活動並培養人際關係對你的心理健康有益。

Find a hobby or goal.

找到愛好或目標。

According to world famous psychologist Martin Suliman, there are six building blocks to positive well-being known as the permit H model.

世界知名心理學家馬丁‧蘇利曼 (Martin Suliman) 認為，正向幸福有六個組成部分，稱為許可 H 模式。

We've already covered two of them which are health and relationships.

我們已經介紹了其中兩個，即健康和人際關係。

To cover another three: positive emotions, engagement and achievement.

涵蓋另外三個：正向情緒、參與度和成就。

You can try taking on a hobby or having a goal that you love and are passionate about.

你可以嘗試培養自己喜歡並熱衷的嗜好或目標。

It can be anything that brings you joy, gets you in the flow, makes you lose track of time and motivates you to excel.

它可以是任何能帶給你快樂、讓你融入心流、讓你忘記時間、激勵你超越的事物。

Learn relaxation techniques.

學習放鬆技巧。

Relaxation techniques are often taught by therapists to those suffering from trauma, anxiety, panic attacks and phobia.

治療師經常向那些遭受創傷、焦慮、恐慌發作和恐懼症的人傳授放鬆技巧。

But they can benefit just about anybody.

但它們幾乎可以使任何人受益。

Some commonly recommended ones include progressive muscle relaxation, deep breathing and guided imagery.

一些常用的建議方法包括漸進式肌肉放鬆、深呼吸和引導想像。

All of which you can easily learn about from self-help books or online guides.

所有這些你都可以從自助書籍或線上指南中輕鬆了解。

Authors Tisdale and Sagal say that relaxation techniques improve your mental health,

作者蒂斯代爾和薩加爾表示，放鬆技巧可以改善你的心理健康，

as they've been proven to decrease stress, lower blood pressure and reduce psychosomatic symptoms such as heart palpitations, muscle tension, sweaty palms or difficulty breathing.

因為它們已被證明可以減輕壓力、降低血壓並減少心悸、肌肉緊張、手掌出汗或呼吸困難等心身症狀。

Another great way to boost your mental health is through increased mindfulness and meditation.

促進心理健康的另一個好方法是增加正念和冥想。

And while it's admittedly more difficult to get the hang of than simple relaxation techniques, you may have heard stories about monks and Buddhists taking years to master it fully.

雖然它確實比簡單的放鬆技巧更難掌握，但你可能聽說過僧侶和佛教徒花費數年時間才能完全掌握它的故事。

But mindfulness meditation can be a very powerful and effective tool in combating challenging thoughts, emotions and experiences.

但正念冥想可以是對抗具有挑戰性的想法、情緒和經驗的非常強大和有效的工具。

Have a healthy lifestyle.

擁有健康的生活方式。

There's no arguing that mental and physical health go hand in hand.

心理健康和身體健康是相輔相成的，這一點毋庸置疑。

So when you neglect one, the other will surely suffer.

所以當你忽略了其中一個，另一個也一定會受到影響。

A good and easy way to get back on track is by eating something healthy, getting a little more rest, or doing something to help you be more active.

要想回到正軌，一個簡單易行的好辦法就是吃點健康的東西，多休息一會兒，或者做一些能讓你更活躍的事情。

Next time you're feeling really down, mental health organization, mind.org.uk recommends why not trying to eat food that's been proven to boost endorphins, reduce anxiety, stress and fatigue such as leafy greens and probiotics.

下一次當你感覺非常沮喪的時候，英國心理健康組織建議你何不嘗試吃一些被證明能促進內啡肽、減少焦慮、壓力和疲勞的食物，如綠葉蔬菜和益生菌。

Getting a full night's rest and doing something physical like running, playing sports, swimming, dancing or cycling just might do the trick too.

讓自己得到充分的休息，做一些體力活，如跑步、運動、游泳、跳舞或騎自行車，也許也能起到一定的作用。

Finally, practice gratitude.

最後踐行感恩。

According to registered nurse, Griff Alspach, psychologists have found that optimism and gratitude are the two most important and controllable factors for a person's happiness and life satisfaction.

註冊護士格里夫-阿爾斯巴赫指出，心理學家發現，樂觀和感恩是一個人幸福感和生活滿意度的兩個最重要、最可控的因素。

So try starting a gratitude journal to cultivate more optimism in your daily life.

試著寫一本感恩日記，在日常生活中培養更多的樂觀精神。

When you consciously practice gratitude, you start to realize how much you have to be thankful for.

當你有意識地踐行感恩之心時，你就會開始意識到有多少事情值得你去感恩。

So how is your mental health?

你的心理健康狀況如何？

What are some ways you take care of yourself?

你有哪些照顧自己的方式？