你幸福嗎?
It’s a question we might ask ourselves here and there when something great (or awful) happens to us. But think about it in a general sense: When was the last time you evaluated your overall happiness and satisfaction with life?
當我們遇上什么開(kāi)心事(或傷心事)的時(shí)候，我們會(huì )時(shí)不時(shí)地問(wèn)自己這個(gè)問(wèn)題。但從大的方向想想：你上一次評估自己總體上對生活的快樂(lè )和滿(mǎn)意程度，是什么時(shí)候?
There are so many factors to consider when answering that question that it can feel overwhelming or, even worse, become yet another stressor weighing on your happiness. But it’s a topic that’s ripe for introspection, so we’ve put together the official New York Times guide on how to be happy. In it you’ll find guidance ranging from tips for conquering negative thinking to assessing the effect of marriage on your happiness.
要回答這個(gè)問(wèn)題，有太多的因素需要考慮，或許會(huì )讓人感到喘不過(guò)氣，或更糟糕——變成阻礙幸福的又一個(gè)壓力源。但這是一個(gè)適合拿來(lái)反思的話(huà)題。因此，我們總結出了《紐約時(shí)報》官方幸福指南。在此，不論你是想得到如何克服消極想法的小建議，還是想評估婚姻對你的幸福有何影響，都能找到指導。
But today we’re going to focus on the four things you can do right now(ish) to improve your happiness. Because you deserve it, friends.
但我們今天的重點(diǎn)在你(大概)現在就能做的四件可以提高幸福感的事。因為，朋友們，你們受之無(wú)愧。
Conquer your negative thinking
攻克消極想法
Humans have evolved to focus on the negative. If we overlearn a bad situation, we’re more inclined to avoid those situations in the future or react more quickly, writes Tara Parker-Pope in our happiness guide.
人類(lèi)在演化中形成了對負面的關(guān)注。如果我們對一個(gè)糟糕的情況進(jìn)行了過(guò)度學(xué)習，那么以后會(huì )更傾向于避開(kāi)這類(lèi)情況，或是更快地作出反應，塔拉·帕克-波普(Tara Parker-Pope)在我們的幸福指南中這樣寫(xiě)道。
But, as we all know, that isn’t always helpful in a modern world. When something bad happens, we tend to overanalyze and have trouble getting our mind off it.
但正如我們所知，在現代社會(huì )，這樣做并不總是好的。當壞事發(fā)生時(shí)，我們往往過(guò)度分析，很難不去想它。
The trick to avoiding those spirals and rabbit holes of misery is to acknowledge and challenge our negative thoughts. Rather than try to bury them, we should own those thoughts and ask ourselves a few questions, like, “What is the evidence for this thought?” or “Am I basing this on facts or on feelings?” A little self-investigation can help us get over the thoughts that just won’t leave our heads otherwise.
要避開(kāi)這些讓人不斷下落、痛苦難過(guò)的“兔子洞”，竅門(mén)在于去認識并挑戰我們的消極思想。與其將其埋藏，我們更應掌控這些念頭，問(wèn)自己一些問(wèn)題，比如，“這個(gè)想法的證據在哪?”或“我是憑事實(shí)說(shuō)話(huà)，還是光憑感情?”一些自我審查可以幫助我們克服這些想法，否則它們也不會(huì )自己消散。
Forgive yourself
原諒自己
This one is really simple: Go easy on yourself. If you’re compassionate and supportive of other people, why shouldn’t you give yourself the same luxury?
這一點(diǎn)非常好辦：對自己好一些。如果你能對他人懷有同理心，能給予他人支持，為什么不給自己同等的待遇呢?
This can be a difficult concept for those of us who tend to beat ourselves up over perceived failures, so our guide has an exercise you can use to practice. Write yourself a letter of compassion just as you would to a neighbor or friend who had experienced a hardship. The concept is the same, only the recipient is you.
這個(gè)概念，對我們這樣喜歡在面對失敗時(shí)對自己狠一些的人來(lái)說(shuō)，或許有些難以理解。因此，我們的指南里有一個(gè)可以用來(lái)練習的活動(dòng)。給自己寫(xiě)一封寬慰信吧，就像你會(huì )給一位經(jīng)歷困難的鄰居或朋友寫(xiě)的那樣。主旨是一樣的，只不過(guò)收信人是你自己。
Money helps, but only to a point
錢(qián)，有用，但作用有限
An often-cited study from a few years ago boldly named the amount of money at which happiness peaks: $75,000 per year. Another recent (but less rigorous) examination put that number at $100 million. Still another study said lottery winners are no happier than the rest of us.
幾年前一個(gè)常被引用的研究大膽地提出了能使幸福感到達巔峰的金額：75000美元/年。最近又有一項(沒(méi)那么嚴格的)調查把這個(gè)數字推到了1億美元。還有一項研究指出，中了大獎的人并不比普通人更幸福。
Mmm … what?
呃……什么?
The truth is, we’re plagued by the constant craving for the next thing. Tara calls this the “hedonic treadmill” in the happiness guide and, essentially, we’re stuck on it.
事實(shí)是，我們?yōu)樾男哪钅畹摹跋乱粋€(gè)”東西所困。在幸福指南里，塔拉稱(chēng)其為“快樂(lè )跑步機”?？梢哉f(shuō)，我們正被困在這座跑步機之上。
A more helpful way to look at this idea is to find purpose and meaning at work. Rather than focusing on work as a means to earn money, try to find genuine satisfaction and purpose in the work you do. Studies have shown this is possible in every type of job.
去找到工作的目的和意義是一個(gè)比較有用的方法。與其只把工作看做掙錢(qián)的途徑，不妨試著(zhù)在工作中找到真正的滿(mǎn)足和目標。研究表明，這一點(diǎn)在各個(gè)類(lèi)型的工作中都可以做到。
Buy more time
買(mǎi)回更多的時(shí)間
If given the choice between buying material things and buying services that save you time, you might want to think about the timesavers.
如果讓你在買(mǎi)更多物質(zhì)上的東西和買(mǎi)能節省時(shí)間的服務(wù)之間選擇，你或許可以考慮能節省時(shí)間的。
In two surveys cited in our guide to happiness, researchers found that people who spent money on conveniences like ordering takeout for dinner or getting a cab were happier than those who didn’t.
在幸福指南引用的兩個(gè)調查中，研究人員發(fā)現，把錢(qián)花在便利服務(wù)上的人——比如晚餐會(huì )定外賣(mài)、會(huì )打車(chē)的人，比不這么做的人更幸福，
So what does that mean for you? If you can afford it, buy yourself some extra time. (Yes, this is permission to order a pizza for dinner tonight.)
那么，這對你來(lái)說(shuō)意味著(zhù)什么呢?如果負擔得起，給自己買(mǎi)回更多的時(shí)間吧。(是的，意思就是你今晚可以點(diǎn)披薩吃了。)
What’s your key to happiness? Do you have any tricks for staying positive? I want to hear ’em! Email me at tim@nytimes.com or tweet me @timherrera.
你的幸福秘訣是什么?你有沒(méi)有保持積極的小竅門(mén)?我都想知道!請通過(guò)我的郵箱tim@nytimes.com或在Twitter上@timherrera告訴我吧!
Have a great week!
祝你一周愉快!
—Tim 提姆
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