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Varying your approach is key.
改變你的方法是關鍵。
If you perform the same act of kindness over and over, it may begin to feel like an obligation or a monotonous chore.
如果你一次又一次地做同樣的善舉，你可能會覺得這是一種義務或無聊的日常事務。
Ian and I held doors open for people, let extra cars merge in front of us on the highway,
我和伊恩為人們開門，讓高速公路上的其它車排到我們前面，
and helped colleagues solve computer problems.
幫助同事解決有關電腦的各種問題。
The reactions we got made us feel better about ourselves,
我們得到的反應讓我們對自己感覺更好，做這些事情與寵溺自己來次按摩不同，
and they didn't cost us anything, unlike an indulgent massage.
它們不會讓我們付出什么代價。
Kindness brings other happiness benefits, too, says Raj Raghunathan, author of If You're So Smart, Why Aren't You Happy?
《如果你非常聰明，為什么還不快樂？》一書的作者拉吉·拉胡納坦說，善良也會帶來其他的快樂益處？
Helping others takes the focus away from our own worries and problems, which can boost happiness.
幫助別人可以把注意力從我們自己的煩惱和問題上移開，這可以提高我們的幸福感。
And because it doesn't result in the guilt that more self-serving behaviors can,
因為它不會導致做更多自私自利的行為所帶來的負罪感，
being generous won't increase levels of the stress hormone cortisol.
所以慷慨不會增加壓力荷爾蒙皮質醇的水平。
Perhaps surprisingly, kindness improves overall physical health.
也許令人驚訝的是，善良能改善整體的身體健康。
Unsurprisingly, healthier people tend to be happier.
毫不奇怪，健康的人往往更快樂。
Burn some calories. Exercise causes hormonal changes in the body that make you feel good and help interrupt negative thoughts.
燃燒一些卡路里，運動會引起體內荷爾蒙的變化，使你感覺良好，并有助于打斷消極的想法。
According to research cited in Santos's course,
根據桑托斯課程中引用的研究，
clinically depressed people who exercised regularly improved just as much as those who took antidepressants.
經常鍛煉的臨床抑郁癥患者癥狀的改善程度與服用抗抑郁藥的患者相同。
And after ten months, the exercisers were less likely to relapse.
十個月后，進行體育鍛煉者復發的可能性更小。
"Getting out of a depression is not exactly the same as happiness,"
芝加哥拉什醫學院精神病學教授K.蘭加·克里希南博士說：
says Dr. K. Ranga Krishnan, a professor of psychiatry at Rush Medical College in Chicago.
“擺脫抑郁并不完全等同于快樂。
"But anecdotally, most people who exercise will tell you they feel better."
但有傳聞說，大多數鍛煉者都會告知他們感覺好多了。”
Anyone who has ever experienced a runner's high will surely agree.
任何在跑步中獲得樂趣的人肯定都會表示同意。
