“如何才能幸福？”是一个强有力的问题。 "How to be Happy?" is a powerful question to ask.
因此，我联系了幸福科学领域的心理学家和专家们，让他们给出了最好的答案，接下来就是他的所说的。 So I contacted the psychologists and experts in the science of happiness over the happify to give me their best answer and man did they deliver.
我们对幸福的个人定义可能有所不同， Our personal definitions of happiness might differ,
但科学家们都认为幸福是你对生活的满意程度以及你每天的自我感觉有多好相结合的产物。 but scientists view happiness as a combination of how satisfied you are with your life and how good you feel on a daily basis.
幸福感因人而异， It varies from person to person,
但是大约40%的幸福感是由你的思想、行为和行为控制的。 but approximately forty percent of your happiness is controlled by your thoughts, actions and behaviors.
50%是由基因决定的，10%是由你的处境所决定。 Fifty per cent is genetically determined and ten per cent is determined by your circumstances.
与普遍的看法相反，随着时间的推移，我们会开始适应我们的环境。 Contrary to popular belief, we get used to our circumstances over time.
所以他们并不如我们所想的那样对幸福感产生重大影响。 So they don't play as large a role in our happiness level as we might think.
幸福是一种你可以通过持续的练习来建立的技能。 Happiness is a skill you can build with consistent practice.
你有能力控制你的生活有多充实。 You have the ability to control how fulfilling your life is.
要记住，幸福并不指的是一直都很快乐。 Keep in mind that happiness is not about feeling Hunky Dory all the time.
它不代表你得拥有你所想要有的金钱。 It's not having all the money you could ever want.
它也无关拒绝看到世上负面的东西。 It's not about refusing to see the negative stuff in the world.
而且它也不是最终目的地。 And it's not a final destination either.
幸福的人会更加健康，因为他们患心血管疾病的几率较低。 Happy people are healthier people because they have lower rates of cardiovascular disease.
他们有更好的免疫力。 They have better immunity.
他们在受伤后会痊愈得更快。 They heal faster after injuries.
他们更可能拥有较健康的饮食。 They are more likely to have a healthier diet.
而且他们的寿命也会更长。 And they live longer too.
一段时间内拥有稳定适宜的幸福感也会比突如其来的幸福感更健康。 It's also healthier to have steady levels of moderate happiness over time than spikes of extreme happiness.
你的幸福不只在于你自己。 And your happiness isn't just about you.
幸福的人在学习或工作上效率会更高。 Happy people are more productive at their study or jobs.
他们通常与他人有着深厚的关系。 They typically have deep relationships with others.
他们帮助别人，经常做志愿者。 They help other people and volunteer more.
他们会更乐意捐钱给慈善机构。 They're more likely to donate money to charity,
他们也更善于解决问题。 And they're more creative problem solvers.
从长远来看，你可以通过一些方法增加你的幸福感， You can increase your happiness in the long term,
如培养关系，创造新鲜的经历，帮助别人，或者仅仅是感激你所拥有的。 by nurturing relationships, having new experiences, helping others, or just by being grateful for what you have.
你可以通过细细咀嚼一次美妙的经历来获得更多的幸福。 You can get even more happiness out of a good experience by savoring it.
运用你所有的感官，注意运用视听嗅触觉。 Use all your senses. Pay attention to sights, sounds, smells, and feelings.
留意一个不错的经历中的小细节。 Pay attention to the little details of a great experience.
与别人分享，回味，沉浸在当时美妙的气氛中。 Share it with someone else and linger and dwell on the moment tone.
品味体验让我们在减少压力、内疚和抑郁的同时，感到更快乐、更感恩、更抱有希望。 Savoring experiences makes us happier, more grateful and more hopeful while reducing levels of stress, guilt and depression.
良好的经历能增强大脑中与幸福感有联系的部分。 Good experiences strengthen the parts of the brain connected with happiness.
随着时间的推移，这三件事会毁掉你的幸福， Three things that will kill your happiness over time,
把自己和别人比较，缺乏亲密的友谊，或者紧抓怨念不放。 comparing yourself to others, a lack of close friendships, or holding onto resentment.
在生活中经历过逆境的人实际上比那些从未经历过逆境的人更快乐。 People who've experienced some adversity in life are actually happier than those who have never experienced any.
在逆境之后，一旦我们有了一定的距离和视角， After adversity, once we've got some distance and perspective,
理解我们生活中的挑战有助于塑造自己的身份， making sense of our life's challenges helps us to shape our identities,
提高我们的应变能力，更好地应对当前的压力，并对未来更加乐观。 increase our resilience, cope better with current stresses, and become more optimistic about the future.
在生活中，拥有更深层的目标使命和方向感是我们幸福的关键。 Feeling connected to a deeper purpose mission with direction in life is key for our well-being.
那些声称在生活中有更多意义的人更可能拥有稳定的情绪，并且会表现出社交行为。 People who report having more meaning in their lives are more likely to have stable moods and show sociable behavior.
各个年龄段的人表示，他们生活更有意义时会感到更幸福。 People of all ages report being happier when they have more meaning in their lives.
人们在充实的工作中通过不同的方式可以找到生命的意义。 Different ways people can find more meaning are through a fulfilling career.
在工作中找到意义的人表现出更多的动力和参与度。 People who find meaning at work show more motivation and engagement on the job.
通过抚养孩子。 By raising children.
85%的父母认为他们与孩子间的联系给他们带来了最大的幸福和满足感。 Eighty five per cent of parents think that their children bring them the most happiness and fulfillment of any relationship.
通过宗教信仰。 Through spirituality or religion.
研究表明，信仰宗教的美国人往往更快乐。 Studies show that Americans who're spiritual or religious tend to be happier.
除了意义之外，它还为人们构建了社交网络。 Besides meaning, it also gives people a building social network.
你也可以通过追求与你的核心价值观相一致的目标来获得更多的意义， And you can also get more meaning by pursuing goals that are aligned with your core values,
这些目标包括对自己以外的事情的承诺，比如朋友、家人或社区， goals that include commitment to something outside yourself, such as friends, family or community,
以及促进生活满意度的目标。 and goals that promote life satisfaction.
为朋友腾出时间。 Make time for friends.
一天中，花6到7个小时和朋友或家人待在一起的人， On days when people spend six to seven hours with friends or family,
表示有12倍的可能性是感到快乐而不是压力。 there are twelve times more likely to report feeling happy rather than stressed.
全职工作的人们，与朋友和家人度过时光，是他们最快乐的时光。 People who work full time experience the most happiness on days when they spend eight to nine hours with friends and family.
所以好好利用你的周末吧。 So make the most of your weekends.
有意识的感恩也是十分强有力的。 Being intentionally grateful is very powerful too.
著名研究员布伦布朗说， Well-known researcher Brené Brown said,
“在12年的研究中，我采访过的人中，有真正体验快乐的能力的人，不去积极地练习感恩的。” " In twelve years of research, I have never interviewed a single person with the capacity to really experience joy who does not also actively practice gratitude".
在一项研究中，那些连续六个星期写下自己感激的事情的人，在长达六个月的时间里感到更快乐，更少抑郁。 In one study, people who wrote down things they were grateful for once a week for six weeks felt happier and less depressed for up to six months.
他们的睡眠质量更好，而且他们更有可能从事像锻炼这样的健康行为。 They reported better sleep quality, and they were more likely to engage in healthy behaviors like exercise.
有五种方法可以立即提升你的幸福感。 Here are five ways to instantly boost your happiness.
花5分钟做点什么来让你所爱之人的一天变得明朗起来。 Spend five minutes doing something to brighten the day of someone you love.
给别人发邮件，感谢他们为你所做的付出。 Email someone and thanked them for something they did for you.
和好朋友进行有意义的谈话。 Have a meaningful conversation with a good friend.
用30秒的时间来帮助那些需要帮助的人。 Take thirty seconds to help someone who needs it.
或者只是细嚼回忆，闭上双眼，重温你生命中最快乐的时刻。 Or just savour the memory. Close your eyes and relive the happiest moment of your life.
其他的一些技巧是通过参与一项令人愉快的活动来进入一种流动状态，这需要一定的技巧， Some other tips are to get into a state of flow by engaging in an activity that's enjoyable requires a degree of skill,
这足以算是一个挑战，让你感觉身在其中，失去时间感。 and it is just enough of a challenge that you can feel in the zone and lose all sense of time.
经常练习放空冥想的人左前额叶皮层的活动会增加， People who regularly practice mindfulness meditation have increased activity in the left prefrontal cortex,
这是大脑负责平静和幸福的区域。 the area of the brain responsible for calm and happiness.
而且这有助于练习换位思考。 And it helps to practice empathy.
以别人的观点来看，当别人感觉被理解的时候，你就有机会建立亲密联系和幸福感。 Take someone else's point of view, when others feel understood, you have a chance to build intimacy and well-being.
当我们比较国家的时候，有些事就与更高的幸福感相关联。 When we compare countries, here are the things that correlate with higher happiness.
人均GDP，自由生活选择权，慷慨和长寿。 GDP per capita, freedom to make life choices, generosity and longevity.
但研究人员发现的最重要的因素是社会支持，或者是在遇到麻烦的时候有人依靠。 But the most important factor researchers found is social support or having someone to count on in times of trouble.