阿西尼城的圣弗朗西斯的祈祷告诉我们：“我们所得到就是我们所给予的 。 ”
Turns out he was scientifically right. Studies have shown that putting the well-being of others before our own without expecting anything in return, or what is called being altruistic, stimulates the reward centers of the brain. Those feel-good chemicals flood our system, producing a sort of "helper's high."
研究证明这是科学的论断 ， 将他人的福祉放在自我福祉之前 ， 不求回报地为他人付出或是所谓的利他主义会刺激我们大脑的奖赏中枢 。 这些让人感觉愉悦的化学物质会充盈人体系统 ， 让助人者获得快乐与满足 。
altruistic[??ltru??st?k]: adj. 利他的；无私心的
There are physical benefits, too: Studies show volunteering minimizes stress and improves depression. It can reduce the risk for cognitive impairment. It can even help us live longer.
在精神受益之外身体也会受益：研究表明志愿活动会使压力最小化并改善抑郁症 ， 从而降低认知损伤的风险 ， 甚至有助于人们更长寿 。
Even if you have little time to offer, just the act of giving has been shown to improve our health, possibly by temporarily reducing our sense of pain.
即使没有时间做志愿活动 ， 仅仅是付出也被证实能够改善健康状况 ， 这可能是通过暂时降低痛苦感而实现的 。
A new study found that people who said they would donate money to help orphans were less sensitive to an electric shock than those who declined to give. In addition, the more helpful people thought their donation would be, the less pain they felt.
一项新研究发现 ， 那些愿意通过捐款来帮助孤儿的人与那些不愿捐款的人相比对电击的敏感度更低 。 此外 ， 人们如果认为自己的捐款帮助较大 ， 所感受到的痛苦就更少 。

Photo by Freshh Connection on Unsplash
3. Be grateful
感恩
We heard a lot about the benefits of thankfulness in the last decade, and that is backed by science: Counting our blessings protects us against anxiety and depression and boosts optimism. Need more proof? Middle-schoolers who practiced gratitude exercises had less problem behavior.
在过去的十年中 ， 我们经常听到关于感恩的各种益处 ， 并得到了科学的支持：数算福分可以保护我们免受焦虑和沮丧的困扰并激发乐观情绪 。 需要更多证据吗？那些接受过感恩教育的中学生出现的行为问题更少 。
One of the best ways to make thankfulness a part of your life, say experts, is to keep a daily journal. Before you go to bed, jot down any positive experience you had that day, no matter how small.
如专家们所说 ， 使感恩成为你人生的一部分的最佳方式之一是记日记 。 在你睡觉前 ， 简单记下你在这一天遇到的各种正能量的经历 ， 不论大小 。
If you do that for one minute each morning and evening, that sense of appreciation can broaden to others in your life and bolster optimism and better mental health.
如果你每天早晚用一分钟的时间来做这件事 ， 这种感恩之情将扩展到你生活中的其他人身上 ， 增强你的乐观情绪 ， 改善你的心理健康 。



Photo by Priscilla Du Preez on Unsplash
4. Bolster your social connections
维持你的社交网络
"People who are more socially connected to family, to friends, to community, are happier, they're physically healthier, and they live longer than people who are less well connected," said Harvard psychiatrist Robert Waldinger in his popular TEDx talk.
哈佛大学的精神病学家罗伯特·瓦尔丁格在颇为流行的TEDx演讲中提到：“那些与家庭、朋友和社区联系更加紧密的人更加开心、健康 ， 寿命也更长 。 ”

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