10個(gè)讓你快樂(lè)起來(lái)的科研發(fā)現(xiàn)

1. 嘗試「重啟」鍛煉

Britons with mental health conditions could face delays of up to a year before accessing professional help, according to new research. But studies show that many enjoyable leisure activities are just as effective as psychotherapy or medication, especially if they involve exercise. This generates a surge of new neurons in the hippocampus, the area of the brain responsible for emotion, say researchers at King’s College London.

一項(xiàng)最新研究顯示，具有精神健康問(wèn)題的英國(guó)人在獲得專(zhuān)業(yè)幫助之前，可能會(huì)拖延長(zhǎng)達(dá)一年時(shí)間。但該研究表明，許多愉快的休閑活動(dòng)也可以與心理治療或藥物治療一樣有效，特別是當(dāng)這些活動(dòng)涉及鍛煉時(shí)。倫敦大學(xué)國(guó)王學(xué)院的研究人員表示，鍛煉會(huì)促使海馬體中生成一波新的神經(jīng)元，而人腦中的這一區(qū)域負(fù)責(zé)掌控情緒。

2 COMPETITION IS THERAPY

2. 競(jìng)爭(zhēng)就是治療

Playing football boosts self-confidence and happiness. A 2017 Scottish study found that playing the beautiful game boosted mood and self-confidence in psychiatric patients due to the competitive element which, researchers say, encourages confidence.

踢足球可以提升自信與幸福感。2017年，蘇格蘭的一項(xiàng)研究發(fā)現(xiàn)，由于競(jìng)爭(zhēng)要素的存在，這種美好的運(yùn)動(dòng)可以提升精神病患者的情緒與自信。

3 KNITTING BEATS DEPRESSION

3. 編織戰(zhàn)勝抑郁

Knitting twice weekly eases stress, low mood and anxiety, according to a review of 15,000 people. It distracts us from mental or physical pain, evoking a state of relaxation that also lowers blood pressure.

根據(jù)15000人的反饋，每周展開(kāi)兩次編織活動(dòng)可以減少壓力、低沉與焦慮。編織會(huì)分散我們的精神或身體疼痛，喚醒人體的放松狀態(tài)，同時(shí)降低血壓。

4 YOU’RE HEALTHIER AMONG THE WEEDS

4. 你在草叢中會(huì)更健康

Studies show that gardening reduces suicidal thoughts in those with depression by up to 20 per cent.

一項(xiàng)研究表明，園藝可以減少抑郁癥患者高達(dá)20%的自殺念頭。

5 FOREST THERAPY REDUCES ANXIETY

5. 森林療法可減少焦慮

Exploring nearby greenery, a pastime known as ‘forest bathing’, encourages calm. National University of Taiwan researchers found just 48 hours in a forest reduced anxiety, exhaustion and hostility in 16 middle-aged women.

探索附近的綠地，去享受一種被稱(chēng)為「森林浴」的消遣，這樣有助于回歸平靜。臺(tái)灣大學(xué)的研究人員發(fā)現(xiàn)，只需在森林中待上48小時(shí)，就能減少16名中年婦女的焦慮、疲憊與敵意。

6 BOOST BODY CONFIDENCE IN AN ART CLASS

6. 藝術(shù)課提升身體自信

Life-drawing classes featuring nude models could improve amateur artists’ confidence by increasing body appreciation and decreasing body dissatisfaction. An Anglia Ruskin University study of 138 art students showed that life-drawing sessions helped them offset media depictions of ‘idealised’ bodies.

以裸體模特為主題的人體素描課程可以通過(guò)提高自我身體欣賞與減少自我身體不滿來(lái)提升業(yè)余藝術(shù)家的自信心。安格利亞魯斯金大學(xué)一項(xiàng)針對(duì)138名藝術(shù)生的研究表明，人體素描課程幫助這些學(xué)生抵消了媒體對(duì)于「理想化」身體的描繪。

7 WALKING TO WORK STOPS YOU OVER-THINKING

7. 走路上班以免想太多

Walking to work instead of driving lowers depression risk, say Stanford University researchers, whose study concluded that drivers regularly stuck in traffic for 90 minutes or more had greater incidence of worrying and rumination than pedestrians.

斯坦福大學(xué)的研究人員表示，步行上班而非駕駛可降低抑郁風(fēng)險(xiǎn)。他們?cè)谘芯亢蟮贸龅慕Y(jié)論是：經(jīng)常堵車(chē)90分鐘或更長(zhǎng)時(shí)間的駕駛者會(huì)比行人更容易煩躁與?反芻(譯者注：反芻是指經(jīng)歷負(fù)性事件后，對(duì)事件、自身消極情緒狀態(tài)及其可能產(chǎn)生的原因和后果進(jìn)行反復(fù)而被動(dòng)的思考)。

8 BAKING SOOTHES STRESS

8. 烘烤舒緩壓力

Baking a cake or preparing dinner for a loved one increases happiness, a study of 650 people in Australia discovered. Baking is thought to be beneficial due to the ‘mindful’ actions involved, such as measuring ingredients, that distract from troubling thoughts.

澳大利亞一項(xiàng)針對(duì)650人的研究發(fā)現(xiàn)，為喜歡的人烘焙蛋糕或準(zhǔn)備晚餐可以提升幸福感。烘焙之所以被視為有益，是因?yàn)槠渌婕暗摹钢?jǐn)慎」行為，例如測(cè)量配料，這些行為會(huì)分散令人不安的想法。

9 A FURRY FRIEND MAKES YOU HAPPY

9. 毛茸茸的伙伴會(huì)令你快樂(lè)

People who live alone have a better quality of life if they have a pet. A review of 17 studies in BMC Psychiatry found a surge in neural activity related to happiness in pet owners’ brains when they stroked or talked to the animals. It’s all down to oxytocin, the so-called ‘love hormone’ that promotes bonding.

如果有寵物的話，獨(dú)居者的生活質(zhì)量會(huì)更高。《BMC Psychiatry》期刊上一項(xiàng)針對(duì)17項(xiàng)研究的回顧發(fā)現(xiàn)，當(dāng)寵物主人撫摸寵物或與其交談時(shí)，寵物主人大腦中與快樂(lè)相關(guān)的神經(jīng)活動(dòng)就會(huì)激增。其本質(zhì)則取決于催產(chǎn)素，即所謂促進(jìn)結(jié)合的「愛(ài)情激素」。

10 MUSIC EQUALS PLEASURE

10. 音樂(lè)等于愉悅

Joining a choir or listening to live music can arouse feelings of euphoria as it triggers the release of a ‘reward’ hormone in the brain known as dopamine. Young music fans who frequently listened to music they enjoyed were less likely than non-music fans to be diagnosed with a mental health condition, according to an Australian study.

加入合唱團(tuán)或傾聽(tīng)現(xiàn)場(chǎng)音樂(lè)都可以引發(fā)愉悅感，因?yàn)檫@樣會(huì)觸發(fā)大腦中稱(chēng)為多巴胺的「獎(jiǎng)勵(lì)」激素。澳大利亞一項(xiàng)研究表明，相比于對(duì)音樂(lè)不感冒的人，經(jīng)常聽(tīng)喜歡音樂(lè)的年輕樂(lè)迷更不太可能被診斷出心理健康問(wèn)題。