1. Journal.
記日記。
Research has shown that writing down what you’re thankful for can lead to a multitude of wellness benefits. In order to reap the full benefits of journaling, Emmons，a gratitude researcher and psychology professor at the University of California, recommends writing for five to 10 minutes every other day. "You really need to commit to doing it, and if you write it down eventually it will become more automatic," Emmons says. "It’s like exercise, you need to have a plan. You need to have a gratitude action plan, whether it’s waking up and writing in the morning or in the evening before you go to sleep."
研究顯示記下你所感激的東西對健康大有益處。為了充分發揮記日記的好處，加利福尼亞大學的感恩研究員兼心理學教授埃蒙斯建議每隔一天寫5-10分鐘日記。埃蒙斯說：“你真的需要專心投入，如果你都寫下來，最終會成為習慣。就像做鍛煉需要有一個計劃，你要有一個感恩行動計劃，無論是早起寫日記還是晚上睡前寫都可以。”
2. Don’t avoid the negative.
不會躲避消極的東西。
Expressing gratitude may generate more optimism, but thankful people also don’t shy away from the negative. Emmons says that while we often associate gratitude with focusing on the good and avoiding the bad, the key to leading a thankful life is embracing setbacks as part of your overall journey. Emmons suggests recalling a hard time you once experienced -- chances are, you’ll start to feel grateful for your current state and overcoming former challenges.
表達感恩會產生更多樂觀情緒，但感恩的人也不會躲避消極情緒。埃蒙斯稱，我們總是覺著感恩就是關注好事、躲避壞事，但生活中感恩的關鍵是把挫折視為整個生命旅程的一部分。埃蒙斯建議你回憶曾經歷過的一段困難時期，然后你可能就會開始因目前的狀態和成功應對了之前的挑戰而感恩。
3. Spend time with loved ones...
和愛的人在一起…
Thankful people know they didn’t get to where they are by themselves -- and they make it a habit to spend time with those people who matter most. "Gratitude really helps us connect to other people," Emmons says. "It actually strengthens relationships and relationships are the strongest predictors of happiness and coping with stress."
感恩的人知道走到現在不是靠他們自己——他們養成了和對他們最重要的人在一起的習慣。埃蒙斯說：“感恩真的能幫我們和其他人聯系在一起，真的增強了人際關系，而人際關系是幸福和應付壓力最強有力的預示。”
4. ...And tell them you love them.
...還要告訴他們你愛他們。
Expressing appreciation for loved ones can also help create a closeness by allowing others to see how you look at them. And stating how much you appreciate your loved ones pays off. A recent study published in the journal Personal Relationships found that couples who expressed gratitude in their relationship had better marriages.
對你愛的人表達感激讓他們知道你多在乎他們，這也有助于增進感情。向你所愛的人表達你的感激也會有回報，最近的一項發表在《人際關系》雜志上的研究發現，夫妻相處時表達感激會提高婚姻質量。
