全新開始:2020年情緒健康的6個建議

全新開始:2020年情緒健康的6個建議

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·米爾克曼上大學時打網(wǎng)球，喜歡去健身房。但當她開始讀研時，她的日常鍛煉開始失敗。

"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."

“在一天漫長的課程結(jié)束后，我筋疲力盡，”米爾克曼說。“坦率地說，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聽有聲讀物，沉浸在對魔法文學的熱愛中。

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)在是沃頓商學院教授，專門研究人類決策。他說，在做出行為改變時，關鍵是要把你害怕的事情和你喜歡的事情結(jié)合起來。

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堅持你的新年決心嗎?無論你的目標是什么，我們的洞察力可以讓你更容易實現(xiàn)它們。以下是美國國家公共廣播電臺(NPR)記者今年報道的六種有益心理健康的“生活食譜”:

Cultivate joy

培養(yǎng)快樂

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.

感覺有壓力嗎?科學家們將這八項技能傳授給癡呆癥患者的護理人員，他們表示，這八項技能——“生活技能的自助餐”——可以顯著改善患者的健康狀況。在學習了一些技巧之后，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，這些家庭照顧者報告說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.

研究人類行為的學者們說，如果你想要養(yǎng)成一種新的習慣，不管是多做運動、少吃糖還是學彈尤克里里琴，關鍵是要接受失敗是這個過程的一部分。預料你會在某個時候把事情搞糟。當這種情況發(fā)生的時候，不要屈服于“管他呢”的效果——就像因為你已經(jīng)錯過了一個會議，所以你的整個計劃都失敗了。只要朝著你的目標繼續(xù)前進，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，你可以支持患有焦慮癥的伴侶，而不會讓自己陷入困境：首先，不要試圖立即解決問題。相反，承認你所愛的人的觀點。執(zhí)業(yè)心理學家卡羅琳·戴奇說：“你可以轉(zhuǎn)向邏輯，但在這個人感覺自己沒有被評判和誤解之前，你不能這樣做。”學習如何溫和地維護邊界也很重要。

Feeling extra angry? Get checked out for depression

感覺特別生氣嗎?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、悲傷和缺乏動力聯(lián)系在一起。但越來越多的精神科醫(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:這種易怒對咨詢和藥物治療是有反應的。

Redefine exercise: Move a little bit, often

重新定義運動:經(jīng)常動一動

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.

美國國家公共電臺(NPR)的編輯瑪麗亞·戈多伊在意識到鍛煉的重要性后，開始愛上鍛煉。“我重新定義了我所認為的鍛煉，”她說。興致勃勃地吸塵、爬樓梯——一天中這些突發(fā)的小運動累積起來，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

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，擁有一個人生目標似乎能更有效地降低一個人過早死亡的風險。也許你會發(fā)現(xiàn)保護環(huán)境、養(yǎng)育好孩子、創(chuàng)作音樂或通過志愿工作感動他人是最有意義的。越來越多的研究表明，你的生活目標似乎并不重要。重要的是你覺得你有一個。