How to be happy

    如何獲得幸福：尋找幸福公式

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    In the past two weeks we have looked at the happiness formula defined by positive psychologist Martin Seligman, where H (happiness) = S (your biological set point for feeling happy) + C (the conditions of your life) + V (the voluntary choices you make). This week we look at the conditions in life that can improve our happiness quotient.

    Step 1: Peace and quiet

    Jonathon Haidt in his excellent book, 'The Happiness Hypothesis', notes that research shows that we can never completely adapt to new or chronic noise pollution. Loud noises trigger one of our most primitive fear responses (the other is the fear of falling) and we can never fully relax if we are surrounded by intrusive noise. Noisy neighbours are one of the most emotive causes of domestic upset for a very good reason. It is essential to have some peace and quiet every day. If you are unfortunate enough to live somewhere noisy, persist with complaining to your local council. Additionally, try wearing wax earplugs to give you some respite. If you need your TV, radio or music up loud, wearing headphones demonstrates altruism to your neighbours, which will make you and them feel good.

    Step 2: Relationships

    This is the most important of all the external conditions that can improve your happiness quotient. Often our deepest sources of unhappiness are found in poor relationships with others. A colleague at work who bullies or dismisses us creates untold wretchedness. A cruelly conflictual relationship with a partner or lover leaves us feeling betrayed and abandoned. A relationship with our parents or children which is not based on compassionate, unconditional regard creates isolation and misery. We never fully adapt to hostile relationships, they invidiously contaminate our wellbeing, squatting inside our minds as unresolved, destructive ruminations. When faced with such relationships, the most positive thing we can do is to either mend the relationship by confronting what is going wrong or learn to move on.

    Step 3: Share

    If you have discovered conditions or choices in life that have significantly improved your wellbeing, I would like to share them with readers. Passing on what works is essential to improve our own and the wellbeing of others.

    過去兩周我們研究了一項幸福公式，這是由樂觀心理學家馬丁塞利格曼定義的。H(幸福)=S(個人生理幸福感受的固定指數)+C(個人生活狀態)+V(個人主觀選擇)本周我們將著眼於能提升幸福指數的生活狀態。

    第一步：平和寧靜 

    喬納森海迪在他的優秀著作《幸福假說》當中提到，研究調查顯示，我們不可能完全適應噪音汙染，無論是新近的還是長期的。巨大噪聲會引起我們某種麵對恐懼本能反映(另一種是對於墜落的恐懼)
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，womenbukenengwanquanfangsong。zheyangkanlai，chaonaodelinjudequeduiwomenjiatingbuheqidaohendayingxiang。meiribaochipingheningjingshiguanzhongyao。ruguobuxingnishenghuohuanjingbijiaochao，qingyidingyaojianchiqujuweihuitousu。lingwai，shishishiyongersai，kenenghuihuanjiezaosheng。ruguoniyidingyaodashengkandianshitingshouyinfangyinledehua，jidedaishangerji
，bieyingxianglinli，zheyangkeyishishuangfangdougandaoshushi。

    第二步：人際關係 

    zheshizengjiaxingfuzhishudeyitiaozhiguanzhongyaodeneibutiaojian。womengandaobukuailedezuishencengyuanyin，wangwangjiushirenjiguanxiqianjia。ruguoyigezaizhitongshiduiwomenbiaoshiweixiadehua
，huizaochengnanyiyanyudeyiyuqingxu。yupaidanghuozheairendeguanxixianrucankujingzhengzhizhong，huirangwomengandaobeipanhebeiqi。yufumuhaizizhijiandeguanxiquefatongqingxinhewusiguanxin，namezhehuizaochenggeheshengchantongku。womenbukenengshiyingzhezhongdiduiguanxi
，zhezhongbuliangderenjiguanxihuisunhaishenxinjiankang，changjiuliucunzaiwomenxinli，huirangrenxianruwuyijiejuedeexingxinlikunjing。dangwomenmianlinzheleiwentishi，zuihaodebanfa，jiushizhimiannanti，wanjiuguanxi
，huozhexuezhejixuqianjin。

    第三步：分享

    如ru果guo你ni發fa覺jiao生sheng活huo狀zhuang態tai或huo者zhe做zuo的de某mou項xiang決jue定ding對dui幸xing福fu生sheng活huo有you極ji大da幫bang助zhu的de話hua
，我wo很hen想xiang將jiang其qi和he讀du者zhe們men分fen享xiang。將jiang有you用yong的de發fa現xian與yu更geng多duo人ren分fen享xiang，這zhe對dui增zeng進jin自zi己ji的de幸xing福fu和he他ta人ren的de幸xing福fu都dou有you積ji極ji作zuo用yong。