快樂幸福的化學(xué)物質(zhì)：

   多巴胺、血清素或5-羥色胺、內(nèi)啡肽和催產(chǎn)素

      抓住機會就玩一下，促進快樂物質(zhì)更多釋放，也會更多開心快樂幸福~~

 Hacking Into Your Happy Chemicals: Dopamine, Serotonin, Endorphins and Oxytocinhttp://www./thai-nguyen/hacking-into-your-happy-c_b_6007660.html

我自己參考網(wǎng)上翻譯后翻譯的。雖然還有問題需要改進，但是翻譯完后感覺很有成就感??！是多巴胺、血清素、內(nèi)啡肽和催產(chǎn)素等都快樂物質(zhì)都增加釋放了嗎？

認識快樂物質(zhì)和煩痛物質(zhì)，以及它們產(chǎn)生的原因，就能夠自覺主動調(diào)控言行，化解消除危險、疾病、抑郁、煩惱和痛苦，變得越來越安全健康、開心快樂幸福了~~

 We might not have a money tree, but we can have a happiness tree. Dopamine, serotonin, oxytocin and endorphins are the quartetresponsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.

 我們不可能有搖錢樹，但是我們可以有快樂樹。多巴胺，5-羥色胺、催產(chǎn)素和內(nèi)啡肽的四重唱負責(zé)我們的快樂。許多事件可以觸發(fā)這些神經(jīng)介質(zhì)，但是與其坐等其成，我們可以用一些辦法有意識地促使這些物質(zhì)流動。

Being in a positive state has significant impact on our motivation, productivity, and wellbeing. No sane person would be opposed to having higher levels in those areas.

Here are some simple ways to hack into our positive neurochemicals:

處于積極狀態(tài)對我們的動機、生產(chǎn)力和健康有重大影響。心智不健全的人的快樂物質(zhì)不高。

這些簡單方法能夠觸發(fā)我們的積極神經(jīng)化學(xué)物質(zhì)：

Dopamine

Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easy option and less food; those with higher levels exerted the effort needed to receive twice the amount of food.

多巴胺激勵我們對目標(biāo)，愿望和需求采取行動，并在實現(xiàn)它們時給予強烈的快樂。 拖延、自我懷疑和缺乏熱情與低水平的多巴胺有關(guān)。 對大鼠的研究顯示，那些低水平多巴胺的大鼠總是選擇一個容易的選擇和更少的食物; 那些具有較高水平的大鼠努力獲得兩倍于需要量的食物。

Break big goals down into little pieces — rather than only allowing our brains to celebrate when we’ve hit the finish line, we can create a series of little finish lines which releases dopamine. And it’s crucial to actually celebrate — buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.

把大目標(biāo)分成小目標(biāo)——而不是只讓我們在最后撞上終點線后才去慶祝。我們可以設(shè)置一系列的小終點線以釋放多巴胺。至關(guān)重要的是真正的慶祝——只要實現(xiàn)了一個小目標(biāo)，就買一瓶紅酒，或者去你最喜歡的餐廳慶祝。

Instead of being left with a dopamine hangover, create new goals before achieving your current one. That ensures a continual flow for experiencing dopamine. As an employer and leader, recognizing the accomplishments of your team, e.g. sending them an email, or giving a bonus, will allow them to have a dopamine hit and increase future motivation and productivity.

別讓多巴胺白白流動，在實現(xiàn)目前的目標(biāo)之前創(chuàng)建新的目標(biāo)。那樣會使多巴胺持續(xù)釋放。作為雇主或領(lǐng)導(dǎo)，認識到你的團隊的成就，例如，給他們發(fā)送電子郵件，或者給獎勵，會觸發(fā)他們的多巴胺，也增長未來的動機和生產(chǎn)力。

Serotonin

Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. It’s perhaps one reason why people fall into gang and criminal activity — the culture brings experiences that facilitate serotonin release. Unhealthy attention-seeking behavior can also be a cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.

5-羥色胺（血清素）

5-羥色胺會在你感到有意義和很重要時釋放。缺乏5-羥色胺時會感到孤獨和沮喪。也許那也是人陷入幫派和犯罪活動的一個原因，文化帶來促使5-羥色胺釋放的經(jīng)驗。缺乏5-羥色胺也可能會帶來不健康的尋求關(guān)注的行為。普林斯頓的神經(jīng)科學(xué)家巴里賈克布斯解釋說，大多數(shù)抗抑郁藥物專注于5-羥色胺的產(chǎn)生。

Reflecting on past significant achievements allows the brain to re-live the experience. Our brain has trouble telling the difference between what’s real and imagined, so it produces serotonin in both cases. It’s another reason why gratitude practices are popular. They remind us that we are valued and have much to value in life. If you need a serotonin boost during a stressful day, take a few moments to reflect on a past achievements and victories.

反思過去的重大成就，會使大腦重現(xiàn)那些經(jīng)歷。我們的大腦在分辨真實和想象之間會產(chǎn)生問題，所以在兩種情況中都會產(chǎn)生5-羥色胺。這是感恩實踐受歡迎的另一個原因。他們提醒我們，我們是有價值的，生活中也有很多有價值的東西。如果在緊張的一天中，你需要增加5-羥色胺的刺激，那就花幾分鐘回想一下過去的成就和勝利。

Have lunch or coffee outside and expose yourself to the sun for 20 minutes; our skin absorbs UV rays, which promotes vitamin D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy to boost serotonin levels.

在外面吃午餐或喝咖啡，讓自己暴露在陽光下20分鐘，我們的皮膚會吸收UV射線，會促使維生素D和5-羥色胺產(chǎn)生。雖然太多的紫外線不好，日常中曬曬太陽以提高血清素水平是健康的。

Oxytocin

Oxytocin creates intimacy, trust, and builds healthy relationships. It’s released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance then men who weren’t given any oxytocin. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.

催產(chǎn)素

催產(chǎn)素創(chuàng)造親密、信任，建立健康關(guān)系。催產(chǎn)素在男性和女性極端興奮時以及母親分娩和哺乳期釋放。當(dāng)催產(chǎn)素的釋放被阻斷時，動物會排斥它們的后代。催產(chǎn)素會增加忠誠度。增加催產(chǎn)素后，一夫一妻制中的男性會和相互作用的女性保持很大距離，比沒增加催產(chǎn)素的男性的距離大得多。催產(chǎn)素的培育對于提高社會紐帶和社會交往是必不可少的。

Often referred to as the cuddle hormone, a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only only raises oxytocin, but reduces cardiovascular stress and improves the immune system; rather than just a hand shake, go in for the hug. Dr. Zak recommends eight hugs each day.

經(jīng)常被看作擁抱荷爾蒙，一個使催產(chǎn)素流動的簡單辦法是給人一個擁抱。保羅扎克博士解釋說，個人之間的接觸不僅產(chǎn)生催產(chǎn)素，也減少了心血管壓力，還能提高免疫力。比起握手，擁抱吧！扎克博士建議每天擁抱8次。

When someone receives a gift, their oxytocin levels can rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.

當(dāng)收到禮物時，有些人的催產(chǎn)素水平會上升。你可以通過簡單的生日禮物或周年紀念禮物加強工作和個人關(guān)系。

Endorphins

Endorphins are released in response to pain and stress and help to alleviate anxiety and depression. The surging “second wind” and euphoric “runners high” during and after a vigorous run are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

內(nèi)啡肽

內(nèi)啡肽在應(yīng)對疼痛和壓力時釋放，也能減輕焦慮和沮喪。在劇烈的跑步運動中和之后，強烈的跑步興奮欣快感和第二次快樂感就是內(nèi)啡肽導(dǎo)致的結(jié)果。與嗎啡相似，內(nèi)啡肽作為一種止痛劑和鎮(zhèn)靜劑，減少了我們對疼痛的感知。

Along with regular exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher, e.g., attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep the doctor away.

除了常規(guī)運動，大笑是最容易引起內(nèi)啡肽釋放的方式之一。即使是預(yù)感到和期待的大笑，例如，參加一個喜劇秀，也會增加內(nèi)啡肽的水平。帶著幽默感工作，轉(zhuǎn)發(fā)有趣的電子郵件，發(fā)現(xiàn)幾個好笑的事情，是遠離醫(yī)生的極好辦法。

Aromatherapies: The smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods can lead the brain to release endorphins. Keep some scented oils and some dark chocolate at your desk for a quick endorphin boost.

芳香療法：香草和薰衣草的味道和內(nèi)啡肽的產(chǎn)生有關(guān)。研究顯示，黑巧克力和刺激性的食物會導(dǎo)致大腦釋放內(nèi)啡肽。在你的桌子上放一些有香味的油和黑巧克力，會使你的內(nèi)啡肽快速上升。