8 SCIENTIFIC TIPS ON HOW TO BECOME PERFECTLY HAPPY.

There are thousands of tips and psychological techniques to help you feel happy and learn to rejoice each day. But what if our own body had a say in the matter? Here are some findings from neuroscientists — the people who know exactly when and why your brain can give you the feeling of total satisfaction! The first tip is our favorite – it’s helpful and very easy to do.

有成千上万的方法和心理技巧，来帮助你感到快乐，并学会享受每一天。但如果我们自己的身体在这件事上有发言权呢?以下是神经科学家的一些发现——他们知道你的大脑在什么时候、以及为什么能给你强烈的满足感!

#8.Engage in pleasant expectations

The process of waiting for something nice, such as food or sex, is similar to the learned salivation response. Our brain experiences pleasure by simply anticipating the fun event. That’s why we’re so fond of counting the hours and minutes to some special moment — be it a birthday or a wedding, a meeting with a friend, or just an end to a long working day.

充满美好的期望。 等待美好事物的过程，如食物或性，类似于所学的唾液反应(条件反射)。我们的大脑在充满期待的过程中，就能产生快乐。这就是为什么我们如此热衷于计算某个特殊时刻的到来——无论是生日、婚礼、与朋友会面，还是结束漫长的工作日。

#7.Solve problems one at a time

Our brain never stops searching for solutions to every problem that worries us. This takes a lot of energy, so whenever the brain gets tired and the problem remains unresolved, we feel anxiety and irritation. On the other hand, for every right decision, our brain rewards itself with a dose of neurotransmitters that calm the limbic system and help us once again see the world in a better light. Therefore, you need to try to deal with one problem at a time.

一次只解决一个问题。 我们的大脑从来不停止寻找解决问题的方法。这需要消耗大量的能量，所以每当大脑疲劳，问题仍未解决时，我们都会感到焦虑和不安。另一方面，对于每一个正确的决定，我们的大脑都会奖励自己一剂神经递质，它能使大脑边缘系统平静下来，帮助我们再次以更好的视角看待世界。因此，您只需要一次处理一个问题。

#6.Don’t keep things pent up: talk about what bothers you

The processes of wordlessly going through something unpleasant and talking about your predicament involve making use of different parts of the brain. In the latter case, negative emotions have a lesser impact on your well-being. It is, therefore, advisable not to keep your problems pent up. Whenever you talk about them, your brain triggers the production of serotonin and even manages to find some positive sides to the situation.

不要把事情憋在心里：说出你的烦恼吧。 把不愉快的事情憋在心里，或者是与别人交流自己的困境，利用的是大脑不同区域。在后一种情况下，负面情绪对你的健康影响较小。因此，最好不要把你的问题隐藏起来。每当你谈论它们时，你的大脑会触发血清素的产生，甚至会设法找到一些积极的方面。

#5.Touch and embrace

To us, humans, social interaction is really important. Various forms of physical support, especially touches and embraces, can speed up a person’s recovery after an illness. If you remove physical interaction from your life, the brain perceives its absence the way it perceives physical pain: the same brain zones become activated in both instances. This, in turn, triggers the processes that affect your mood and contribute to the development of depression.

触摸和拥抱。 对我们人类来说，社交是非常重要的。各种形式的身体接触，特别是触摸和拥抱，可以加速一个人在疾病后的恢复。如果你从从来不与别人发生身体接触，大脑会像感知身体疼痛那样感知到它的缺失：在这两种情况下，相同的大脑区域都会被激活。这反过来又触发了影响你情绪的过程，并有助于抑郁的发展。

#4.Learn, learn, and, once again, learn!

For the brain, acquiring new knowledge means permanent adaptation to a changing environment. Using this process, our brain develops, rewarding its own attempts to absorb and process new information with dopamine, the hormone of joy. If you want to be happy, don’t be afraid to try something new, to change your surroundings, to learn new things.

学习，学习，再次学习! 对于大脑来说，获得新知识意味着对不断变化的环境的适应。利用这个过程，我们的大脑会进化，用多巴胺(快乐的荷尔蒙)来奖励自己。如果你想快乐，不要害怕尝试新事物，改变你的环境，学习新事物。

#3.Play sports

Physical activity is stress for the body. As soon as the stress ends, your body gets a reward: a dose of endorphins, released by the pituitary gland. The effect is similar to that of opiates (e.g., morphine), which reduce pain and elevate the mood. You don’t need to run marathons to achieve this result — even an regular walk can do wonders! Incidentally, many writers and composers consider taking walks an indispensable part of the creative process.

参加体育活动。 体力活动是对身体的压力，一旦压力结束，你的身体就会得到奖励：一剂内啡肽，它由脑垂体释放。其作用类似于鸦片类药物(如吗啡)，可减轻疼痛并提高愉悦感。你不需要跑马拉松来达到这个结果——即使是普通的散步也会让你感到愉快!顺便说一下，许多作家和作曲家认为散步是创作过程中不可或缺的一部分。

#2.Always try to get a good sleep

Start using a sleep mask. As long as your brain thinks it's night time, it keeps on sleeping. While we sleep in the dark, our body secretes the hormone melatonin. This hormone slows down all processes in the body, helping it to recover and increasing the level of serotonin in the hypothalamus. If the brain detects a change in lighting, it triggers the release of the stress hormone to awaken the body quickly. Therefore, it is important to sleep 6-8 hours a day and only in darkened environments.

睡个好觉 。可以尝试使用睡眠面罩。只要你的大脑认为是夜晚，它就会继续睡觉。当我们在黑暗中睡觉时，我们的身体分泌褪黑激素。这种激素减缓了身体的所有进程，帮助它恢复和增加下丘脑的血清素水平。如果大脑检测到光线的变化，它会触发压力荷尔蒙的释放，从而迅速唤醒身体。因此，重要的是每天睡6-8小时，而且必须是在黑暗的环境中。

#1.Learn to say Thank you

When we say a person, or even fate, for something, we focus ourselves on the positive aspects of life. Pleasant memories trigger serotonin production in the anterior cingulate cortex. This technique is often used for treating depression.

学会说谢谢 。当我们谈论某个人，某件事，甚至是命运时，我们把自己集中在生活的积极方面。愉快的记忆触发扣带回皮层前血清素的产生。这项技术常用于治疗抑郁症。