怎样掩护你的心脏：铭刻胜利或写封情书(双语)

　　(来源：沪江英语)

　　Life can quickly change from great to grim at any given moment. These unexpected shifts can startle and frighten us, which in turns makes us feel negative. It could be something as simple as stubbing a toe when getting out of bed that sets the tone for the entire day. If we cultivate more awareness around trying to be positive, however, we have the power to radically change the way we feel。

　　生涯有时总是处于起伏不定的状况。这些意想不到的转变会让咱们遭到惊吓和恐吓，让咱们感到悲观。起床时踩到脚趾这种不起眼的小事就会影响这一整天的心情。不过，如果咱们有意识试着多培育踊跃心态，咱们也能从根本上转变咱们的情感感到。

　　I know that positive thinking often gets a bad rap. That's because negativity is often mistakenly perceived as powerful and decisive, with an edge of hip cynicism. Positivity, on the other hand, is often wrongly viewed as puny, entreating, and even feeble-minded. But consider that protracted over time, unchecked, accumulated negative feelings such as anger and hostility, can result in health damaging consequences。

　　正面思维的口碑每每很差。因为悲观思考常被误认为很强势而又有决定性，有些愤青的那种愤世嫉俗的感到。另一方面，踊跃性常被误视为微不足道、乞求于人甚至低能迟钝。但长期拖延下去不加以控制的话，其所累积的负面情感如恼怒和敌意，可能对安康无害。

　　In his book Love & Survival, Dr. Dean Ornish writes, “In an analysis of over 45 studies, hostility has emerged as one of the most important variables in heart disease. The effects of hostility are equal to or greater in magnitude to the traditional risk factors for heart disease: elevated cholesterol levels, high blood pressure, and so on.”

　　迪恩-奥尼什博士在他的《爱与生存》这本书中写道，“在45个以上的分析研究中，心胸敌意已经成为诱发心脏病其中一个最重要的要素。心胸敌意的影响影响相当于或高于诱发心脏疾病的传统风险要素：如高胆固醇、高血压等等。

　　Luckily, contributions from the field of Positive Psychology are now verifying the importance of positivity, not only suggesting that it is far more potent than we think, but that it is a powerful component necessary for optimal health and overall well-being. In her book Positivity, renowned researcher Dr. Barbara Fredrickson writes:

　　幸运的是，踊跃心理学领域的最近贡献是正在验证踊跃性的重要性，它不仅远比咱们想象的更为强盛，而且它是最佳安康和整体安康所需的一个功能强盛的组件，这是著名的芭芭拉德里克森博士研究员在她的著作《踊跃情感》一书中写到的。

　　For example, positive emotions that are broadening such as feeling curious, playful and compassionate towards a stranger can result in building a possible life-long friendship。

　　例如，踊跃情感对陌生人起到催化好奇心、顽皮心和同情心的影响，终极结下终身友谊。

　　When experiencing the stress of negative emotions, we tend to be more susceptible to cardiovascular effects such as increased heart rate and blood pressure, higher blood sugar, and immune suppression. Prolonged exposure to negative emotions can eventually lead to coronary artery disease。

　　在恼怒或高度焦虑时会出现负面情感，经历负面情感的压力时，咱们的心血管每每更容易遭到影响，如心率增添、血压降低、血糖降低、免疫力差。长时光积压负面情感终极会诱发冠状动脉疾病。

　　Some Simple Suggestions for Increasing Positivity:

　　增添踊跃性的一些简单的建议：

　　1. During the day, be mindful of wins: a satisfying completion of a project, a kind gesture, a humorous email, or an unexpected compliment。

　　白天，铭记成功：完成一个项目感到很有成就感，一个友好的态、一封幽默的电子邮件或一个意想不到的恭维。

　　2. Take a full body stretch every hour. Snag a brisk walk with a coworker on your lunch hour. Enjoy your favorite healthy snacks, and keep hydrated。

　　每小时做一下全身舒展运动。在午餐时光和同事散步。享受本人最爱的零食，并坚持补水。

　　3. Ritualize your transition at the close of the workday. Consciously decide what you want to bring home with you. Leave the burdens and upsets of the day behind. Sit in the car for a few minutes and breathe deeply. When you get home, take time to relax and unwind with a guided five-minute “Lying On Back” gentle yoga stretch。

　　以仪式化的方式来过渡去结束这一天的工作。要有意识提醒本人随你一同带回家的。放下一天的负担和不适。在车里坐几分钟，做一下深呼吸。到家后找时光放松一下，做一下柔和的瑜伽舒展动作：“仰卧”五分钟。

　　4. Contact and connect with loved ones. Call, text, email, send a love letter or a shared photo of a happy memory. Laugh, dance, share a meal, sit together, hold hands, cuddle。

　　联系一下亲人/爱人。打打电话、发发短信/电子邮件、发送一封情书或分享一下留有快乐记忆的照片。要有笑声、要跳舞、分享一顿美食、一同坐一坐、牵手、拥抱。

　　5. Make an ongoing list of what is NOT broken. Keep a gratitude journal。

　　列出一个正在进行的清单。保持一颗感恩的心。

　　Developing a positive attitude greatly enriches our lives as well as that of those around us. Cultivating positivity can alter your body, mind and spirit in formidable ways that will aid you in creating your best life. As Dr. Fredrickson writes, “The treasure of your own positivity is waiting for you。

　　培育一种踊跃的态度极大地丰富了咱们的生涯并增强你与周围的人的人际关系。培育踊跃性可以转变你的身体状况、思想状况和精神强盛，帮助你创造最好的生涯状况。弗雷德里克森博士写道，“你本人的正能量宝藏正向你敞开。

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