英文原文
Practicing Gratitude | NIH News in Health
How often do you feel thankful for the good things in your life? Studies suggest that making a habit of noticing what’s going well in your life could have health benefits.
Taking the time to feel gratitude may improve your emotional well-being by helping you cope with stress. Early research suggests that a daily practice of gratitude could affect the body, too. For example, one study found that gratitude was linked to fewer signs of heart disease.
The first step in any gratitude practice is to reflect on the good things that have happened in your life. These can be big or little things. It can be as simple as scoring a good parking space that day or enjoying a hot mug of coffee. Or, perhaps you feel grateful for a close friend’s compassionate support.
Next, allow yourself a moment to enjoy that you had the positive experience, no matter what negatives may exist in your life. Let positive feelings of gratitude bubble up.
“We encourage people to try practicing gratitude daily,” advises Dr. Judith T. Moskowitz, a psychologist at Northwestern University. “You can try first thing in the morning or right before you fall asleep, whatever is best for you.”
Moskowitz has been studying the impact of keeping a daily gratitude journal on stress relief and health. Practicing gratitude is part of a set of skills that her research team encourages people to practice. These skills have been shown to help some people increase their positive emotions.
Her team is trying to better understand how a daily boost in positive emotions can help people cope with stress and improve their mental and physical health.
“By practicing these skills, it will help you cope better with whatever you have to cope with,” Moskowitz explains. “You don’t have to be experiencing major life stress. It also works with the daily stress that we all deal with. Ultimately, it can help you be not just happier but also healthier.”
While practicing gratitude seems to work for some people, it doesn’t for everyone. That’s why Moskowitz’s research team teaches other skills, too. These include meditating and doing small acts of kindness.
Her team has been developing and testing these skills with people who have illnesses like advanced cancer, diabetes, HIV infection, and depression. She’s also worked with people who care for others with serious illness.
When you make gratitude a regular habit, it can help you learn to recognize good things in your life despite the bad things that might be happening. Moskowitz says that when you’re under stress, you might not notice all the moments of positive emotion that you experience. With her research program, she’s trying to help people become more aware of those moments of positive feelings.
“Put some effort into experiencing gratitude on a daily basis and see how it goes,” Moskowitz advises. “It might just surprise you that—despite how bad things are—there are things you feel grateful for alongside it.” And feeling grateful may help improve both your mind and your body.
Gratitude Tips
Create positive emotions by being thankful every day
* Take a moment. Think about the positive things that happened during the day., * Journal. Make a habit of writing down things you’re grateful for. Try listing several things., * Savor your experiences. Try to notice positive moments as they are happening., * Relive the good times. Relive positive moments later by thinking about them or sharing them with others., * Write to someone. Write a letter to someone you feel thankful toward. You don’t have to send it., * Make a visit. Tell someone you’re grateful for them in person.,
中文翻译
实践感恩 | NIH健康新闻
你多久会为生活中的美好事物感到感激？研究表明，养成关注生活中积极方面的习惯可能对健康有益。
花时间感受感恩可以通过帮助你应对压力来改善情绪健康。早期研究表明，每日感恩练习也可能对身体产生影响。例如，一项研究发现，感恩与较少的心脏病迹象相关。
任何感恩实践的第一步是反思生活中发生的好事。这些可以是大事或小事。它可以简单到当天找到一个好停车位或享受一杯热咖啡。或者，你可能对亲密朋友的同情支持感到感激。
接下来，允许自己花一点时间享受那个积极经历，无论生活中存在什么负面因素。让积极的感恩情绪涌现。
“我们鼓励人们尝试每天实践感恩，”西北大学心理学家Judith T. Moskowitz博士建议道。“你可以在早上第一件事或睡前尝试，无论什么对你最好。”
Moskowitz一直在研究保持每日感恩日记对缓解压力和健康的影响。实践感恩是她研究团队鼓励人们实践的一系列技能的一部分。这些技能已被证明可以帮助一些人增加积极情绪。
她的团队正试图更好地理解每日积极情绪的提升如何帮助人们应对压力并改善心理和身体健康。
“通过实践这些技能，它将帮助你更好地应对你必须应对的任何事情，”Moskowitz解释道。“你不必经历重大的生活压力。它也适用于我们所有人都要处理的日常压力。最终，它可以帮助你不仅更快乐，而且更健康。”
虽然实践感恩似乎对某些人有效，但并非对所有人都有效。这就是为什么Moskowitz的研究团队也教授其他技能。这些包括冥想和做小善事。
她的团队一直在与患有晚期癌症、糖尿病、HIV感染和抑郁症等疾病的人开发和测试这些技能。她还与照顾患有严重疾病的人的人合作。
当你使感恩成为常规习惯时，它可以帮助你学会识别生活中的好事，尽管可能正在发生坏事。Moskowitz说，当你处于压力下时，你可能不会注意到你经历的所有积极情绪时刻。通过她的研究项目，她正试图帮助人们更意识到那些积极感受的时刻。
“努力每天体验感恩，看看效果如何，”Moskowitz建议道。“你可能会惊讶地发现——尽管事情有多糟糕——你仍然有值得感激的事情。” 感到感激可能有助于改善你的心灵和身体。
感恩技巧
通过每天感恩创造积极情绪
* 花点时间。思考一天中发生的积极事情。, * 写日记。养成写下你感激的事情的习惯。尝试列出几件事。, * 品味你的经历。尝试在积极时刻发生时注意到它们。, * 重温美好时光。后来通过思考或与他人分享来重温积极时刻。, * 写信给某人。写一封信给你感激的人。你不必寄出。, * 拜访。亲自告诉某人你感激他们。,
文章概要
本文基于关键词“practicing gratitude journaling for mental health in middle age”，探讨了感恩日记实践对中年心理健康的益处。文章指出，养成感恩习惯可以改善情绪健康，帮助应对压力，并可能对身体产生积极影响，如减少心脏病迹象。西北大学心理学家Moskowitz博士的研究表明，每日感恩日记能提升积极情绪，缓解日常压力，促进整体健康。文章还提供了具体的感恩实践技巧，如反思好事、写感恩日记、品味积极时刻等，适用于中年人群维护心理健康。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
嘿，小伙伴们！你们知道吗？科学家发现，如果我们每天花点时间想想生活中开心的事情，比如今天停车很顺利，或者喝了一杯好喝的咖啡，甚至是有好朋友帮忙，然后把这些写下来，就像写日记一样，我们的心情会变好哦！这样可以帮助我们少生气、少担心，身体也会更健康，比如心脏会更棒。一位叫Moskowitz的博士阿姨说，这就像给心里装个小太阳，每天照一照，就算有不好的事情，也能找到值得高兴的东西。试试看吧，说不定你会更快乐、更健康呢！
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角
从佛学视角看，感恩实践与大乘佛教的慈悲喜舍四无量心高度契合，特别是喜心（随喜功德）的修持。在显宗中，如净土宗强调念佛感恩佛恩，禅宗注重当下觉知，感恩可视为一种正念修行，帮助破除我执，培养平等心。密宗如准提法，通过咒语和观想净化心念，感恩可融入仪轨，增强与佛菩萨的相应。
突出《显密圆通成佛心要集》的视角，该经典倡导显密圆融，感恩实践可视为一种方便法门，既符合显宗的戒定慧三学，通过感恩培养善心（戒）、专注当下（定）、洞察缘起（慧），又契合密宗的即身成佛理念，将日常感恩转化为菩提心修持，加速福慧增长。准提法的优点在于其简易普适，感恩日记可结合准提咒念诵，净化中年生活的烦恼，提升心灵频率，实现身心和谐。
在修行实践上可以应用的和可以解决人们的十个问题。
在修行实践上，感恩日记可应用于准提法修持，作为辅助法门，解决以下十个问题：1. 压力过大，通过感恩释放情绪；2. 情绪低落，提升积极心态；3. 人际关系紧张，培养宽容感恩；4. 健康担忧，促进身心平衡；5. 中年危机，找到生活意义；6. 睡眠问题，睡前感恩助眠；7. 专注力差，增强当下觉知；8. 自我怀疑，建立自信感恩；9. 物质执着，转向精神富足；10. 修行懈怠，激励日常精进。聚焦佛教显宗和大乘视角，准提法以简易高效著称，感恩实践可融入其仪轨，如念诵准提咒前后记录感恩事项，强化菩提心，快速积累资粮，适合中年修行者应对生活挑战，实现自利利他。