1.重組所謂的“災(zāi)難”

Research suggests that people with a glass-half-full outlook are healthier than their pessimistic peers: They catch fewer colds, cope better with heart disease, and may even live longer.
研究顯示總是看事物好的一面的人比他們同輩中悲觀者更健康：更不易感冒，更不易得心臟病，甚至活的更長(zhǎng)。

Reframe Those "Disasters"
重組所謂的“災(zāi)難”

After, say, surviving a round of layoffs at your office, you may feel panicked about the prospect of losing your job. Maddux suggests letting go of the notion that there's only one job that will make you happy. "You may think that if you lose your job, you may never find another that's as fulfilling, but that's probably not the case," he says.
抗住了公司新一輪的裁員，也許你會(huì)因?yàn)閾?dān)心會(huì)丟掉工作而恐慌。Maddux建議放棄那種只有唯一一種工作能使你開(kāi)心的想法。他說(shuō)，“也許你會(huì)擔(dān)心是否會(huì)丟失工作，再也找不到比這更讓人有滿足感的工作了，但也許并不是這樣?！?/div>

2.控制自己

Take Control
掌控

Pessimists tend to think bad things happen to them because they simply have bad luck or because they don't have what it takes to be successful, says Maddux, when a bad economy or an unfaithful partner could really be the reason for getting laid off.
悲觀主義者總是會(huì)認(rèn)為，一些不好的事情發(fā)生是因?yàn)樗麄冞\(yùn)氣不好，或是并不具備成功的條件，Maddux說(shuō)，蕭條的經(jīng)濟(jì)或者不誠(chéng)實(shí)的伙伴有可能是真正導(dǎo)致失業(yè)或者被炒魷魚(yú)的原因。

3.遠(yuǎn)離消極者

Stay Away From Downers
遠(yuǎn)離消極者

Misery loves company -- and if you're around gloomy people, there's a good chance you won't to be smiling. Make it your mission to dodge negativity. Surround yourself with supportive friends and spend time doing things that make you happy. Keep your distance from literature and movies that will bum you out, too.
不幸喜歡成群結(jié)伴——如果你身邊有一群低落的人，你可能根本不會(huì)再笑了。要謹(jǐn)記時(shí)刻擺脫消極觀念。周圍有一群支持你的朋友，做一些讓自己開(kāi)心的事，遠(yuǎn)離那些會(huì)讓你情緒低落的文學(xué)作品或電影。

4.留意積極的事物

Pay Attention To What Makes You Feel Optimistic
留意積極的事物

Do you feel more positive when the collective mood is positive? The flowers are bright, the neighbors look happy, the dog's tail is wagging. "Try to really tune in to what you're thinking and feeling in the moment," suggests Maddux. "If you're feeling good, try to understand what brought you there and how to get there again."
當(dāng)周圍都是積極情緒的時(shí)候，你有沒(méi)有感到更積極呢？花兒是美麗的，鄰居們看上去很開(kāi)心，小狗朝你搖著尾巴?！霸囍两疆?dāng)時(shí)你所想和感受的氣氛里，”Maddux建議說(shuō)，“如果你感覺(jué)不錯(cuò)，努力去了解什么把你帶到這個(gè)氛圍中，如何再次營(yíng)造這種分為?！?/div>

5.犒賞自己

Reward Yourself
犒賞自己

If you've been working extra hard on a weeks-long project or prepping nonstop for a big interview, reward yourself with a treat at the end of the process, no matter the outcome. Having something to look forward to increases optimism.
如果你一直加班工作完成一個(gè)長(zhǎng)達(dá)幾周的計(jì)劃，或是一直不眠不休地準(zhǔn)備一個(gè)重要的會(huì)面，當(dāng)一切完成之后，無(wú)論結(jié)果如何，都記得犒勞一下自己。心里有所盼望會(huì)增加樂(lè)觀感。

6.真正的談話

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Strive For Real Conversations
真正的談話

Sure, making small talk is good for fostering social connections. But having substantive interactions is what actually gives people a greater sense of well-being, according to a 2010 study from the University of Arizona. While there may not be time each morning to have deep philosophical conversations with the guy who swipes your security badge, reaching out to a close friend or spouse can go a long way toward fostering optimism.
根據(jù)亞利桑那州大學(xué)2010年的研究，進(jìn)行小談話會(huì)明顯增進(jìn)社會(huì)關(guān)系。但是有著穩(wěn)定長(zhǎng)久的交流才真正給人帶來(lái)好的感覺(jué)。也許不是每個(gè)早上都有足夠的時(shí)間讓你和值得信賴的人進(jìn)行深度的哲學(xué)性交談，和親密的朋友接觸可以持久提高樂(lè)觀度。

7.注意好的一面

Do Look At The Glass Half Full
注意好杯子里滿的那一半

Cultivating optimism is about breaking old thought patterns and establishing new ones, says Maddux. If you're truly looking at a glass that's filled to the halfway mark, why not see it as half full? Choosing to focus on those "half-full" things might help you realize that you don't need your cup to runneth over in order to feel optimistic.
提高樂(lè)觀度是要打破舊的思維方式建立新的方式，Maddux說(shuō)。如果你只是盯著那部分空的杯子，為什么不看看滿的那一半呢？選擇去看滿的那部分可以讓你明白并不需要換一個(gè)杯子來(lái)感到更樂(lè)觀。

8.知足

Be Glad
知足常樂(lè)

By comparing yourself to someone with a thinner body, bigger house, or flashier car, you're always going to end up envious and pessimistic. Remember: Things could be worse. In one study, researchers asked participants to finish the sentence "I wish I were a ______." Another group was asked to complete the sentence "I'm glad I'm not a ______." The study participants rated their sense of life satisfaction before and after this task. Those who completed the "I'm glad I'm not a ______" sentence felt significantly more optimistic than they originally had.
如果一味和那些比你瘦、房子比你大或者車子更酷的人來(lái)比，你永遠(yuǎn)都會(huì)活在嫉妒和悲觀之中。記?。菏虑橹粫?huì)更糟。一個(gè)研究中，調(diào)查員問(wèn)參與者來(lái)完成一個(gè)句子“我希望我是__。”另外一個(gè)組則要求去完成“我不是___我很知足。”分別測(cè)試了小組的參與者在調(diào)查前后對(duì)生活的滿意程度。那些完成后一句話的人比他們?cè)雀械礁拥姆e極和樂(lè)觀。