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With so many external pressures can any of us be truly happy? As we welcome in a new year, Rachel Kelly suggests small changes to your life that can have a huge impact on your outlookSmall liefestyle adjustments can make a big difference to your state of mind.Small lifestyle adjustments can make a big difference to your state of mind. Photograph: Radius Images/Alamy.
面对很多外部压力的我们，是真正的开心吗？当我们迎接新的一年到来之际，雷切尔·凯利建议我们可以在生活中做出一些小的改变，这或许会对你的前景有巨大的影响。
What’s top of your list of new year resolutions for 2016? Do more exercise? Eat better? Spend more time with your children? Find a fulfilling career? How about ticking all your boxes and simply be happy?
在你2016年的心愿清单里，什么排在第一呢？多做运动？吃得更好？花更多的时间陪孩子？找到一份可以实现自身价值的事业？何不放下所有，只希望活得开心一点呢？
Sadly, you can’t simply “become” happy. Happiness is often an indirect consequence of our actions and the way we think. However, the good news is that making even the smallest adjustments can help us attain that elusive state we all aspire to.
不幸的是，你不可能轻易变得开心。幸福通常是我们的行动和思考方式的间接结果。然而，好消息是即使做出最小的调整也能帮助我们达到我们一直希望的状态。
Rachel Kelly, author of Walking on Sunshine: 52 Small Steps To Happiness, offers some simple changes we can all make to our lives to improve our state of mind.
雷切尔·凯利是《走在阳光里》一书的作者：通向幸福的52个小方法，提供了一些我们每个人都可以做到的简单的改变，来改善我们的心境。
1.Slow down
1.慢下来
We are human beings, not human doings and it’s very easy to forget that in the frenetic world in which we live. Make a point of setting aside time for a night off and defend space in your diary for doing nothing at all. And if you suffer from FOMO (the fear of missing out), recalibrate and think of it instead as the joy of missing out. A night in can be just what the doctor ordered to maintain a sense of control over busy lives.
我们生而为人是一种存在，不是为做事而存在，而且我 们很容易就可以暂时忘记我们生存着的这个疯狂的世界。在某一天晚上留出时间，写写日记，什么也不做，仅此而已。如果你会经历无所事事的恐慌，那么就认真体 会这种感觉并享受它。在这样一个晚上正是我们在忙碌生活中去维持自身存在感的一种方式。
2. Be mindful
2.做一个有心人
Build a “mindful” activity into your day. It can be any routine activity you perform amid the haste of the day, like hand washing. Slow down and give the task your full attention. You’ll soon start appreciating these small moments of stillness.
为你的每一天都做一件有意义的事。可以是你忙碌生活中的例行公事，比如说洗手。放慢速度，对这件事给予充分的注意力。很快你就会对这些静止的瞬间充满感激。
3. Follow the 60% rule
3.遵从60%法则
Perfectionism is an illusion, but the pursuit of it is real and can have damaging consequences. So readjust your thinking. If a friendship, relationship, work project is 60% right, then you’re doing well. Beware too, of perfectionism’s close friends: an all or nothing approach; workaholism; fear of failure; and being over-sensitive to the judgement of others.
完美主义是一种错觉，但追求完美是真实的，而且会产生破坏性的结果。所以要调整你的思维。如果一份友谊、一段关系、工作项目是60%让你满意，那么你做的就 很好了。同时你也要小心那些有完美主义倾向的亲密朋友：他们通常容易走极端；工作狂；害怕失败；对别人的评价非常敏感。
4. Nourish your body
4.滋养你的身体
It’s a proven fact that the food we eat can have a direct impact on our mood and serotonin levels. So surround yourself with the good stuff: leafy green veg, probiotics, a sprinkle of cinammon and dark chocolate.
有明显证据表明：我们吃下去的食物对我们的情绪和血清素水平有着明显的影响作用。所以要让自己吃到好的食物：比如绿叶蔬菜、益生菌、少量桂皮和黑巧克力。
5.Unplug
5.放下手机
The strong glare of a phone’s backlight isn’t conducive to deep sleep. I have instated a wind-down hour before bedtime in which the phone is firmly it its charging station. It’s all about creating the right conditions for your body to feel relaxed and able to sleep.
手机的强烈的背光灯对深度睡眠不利。我已经设定了一个渐弱的亮度，从睡前一小时开始，在这个期间手机就会自行充电。这些都可以为你营造一个适宜放松身心睡觉的环境。
6. Declutter
6.拒绝杂乱
Clearing cupboards helps give you a sense of control and owning your own space. It can be life-changing as Marie Kondo maintains in The Life-Changing Magic of Tidying: A simple, effective way to banish clutter forever. It also helps you enjoy the objects that you’ve consciously decided to keep instead of relegating them to the status of just more stuff.
清理碗橱可以让你有一种事物尽在掌控之中的成就感，同时也能帮你腾出空间。这就像是日本家政女皇藤麻理惠在《改变一生的整理法则》中强调的一样：一种去除杂乱的简单、有效的方式，而且一劳永逸。
7. Breathe
7.深呼吸
When things get too much, try the one-finger-on-the-nose breathing trick. Surreptitiously life a finger against one side of your nose. Then just breathe through the other nostril. By halving the rate at which you breathe, you lower your blood pressure and trigger the body’s relaxation response. Great in the face of strong emotions.
当事情太多的时候，试试一根手指放在鼻子上的呼吸技巧。用一根手指捂住一边的鼻子，然互用另一只鼻孔呼吸。通过减慢呼吸的速率，可以降低你的血压并引发身体的放松反应。这一方法在情绪不佳时非常有效。
8. Redefine failure
8.重新定义失败
Stumbling blocks can be stepping stones and failure can teach us so much. Be less risk-averse and adopt the attitude embodied by a cartoon in my office which says: I’ve made so many mistakes, and learnt so much, I’m thinking of making some more.
绊脚石可以成为垫脚石，同样，失败也可以教会我们很多。不要害怕承担风险，就像我办公室里的卡通形象所采取的态度一样：我已经犯了很多错误并且从中学到了很多，我想我还要犯更多的错误。
9. Exercise
9.运动
Breaking a sweat, ideally first thing in the morning, releases endorphins and sets you up for the day. Lack of exercise can leave you feeling sluggish and lethargic, so, if you can, start your day right.
在清晨，留些汗水是最好不过的事情了，这会让你的身体产生内啡肽，同时让你一整天都充满能量。缺乏运动会让你感觉懈怠、没精打采，所以，如果可以，以正确的方式开始这一天。
10. Read a poem aloud
10.大声朗读诗歌
As you do so, your mental to-do list melts away and your thoughts still, focusing entirely on the lyrical sounds of the words. One of my favourite poems is: The Lake Isle of Innisfree by W. B. Yeats; I will arise and go now, and go to Innisfree,/And a small cabin build there, of clay and wattles made. Imagine yourself in that bee-loud glade.
当 你大声朗读时，你的脑中的待办事项逐渐模糊，但你的思想仍在，把你的注意力全部放在抒情的文字上。我最喜欢的一首诗歌是叶芝的《茵湖岛》：我将动身前去， 去往茵湖岛，在那儿搭一个小屋，就用粘土和竹篱。想象自己置身于那样一个蜜蜂嘤嘤的空地。
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