November kicks off the holiday season with high expectations for a cozy and festive time of year. However, for many this time of year is tinged with sadness, anxiety, or depression. Certainly, major depression or a severe anxiety disorder benefits most from professional help. But what about those who just feel lost or overwhelmed or down at this time of year? Research (and common sense) suggests that one aspect of the Thanksgiving season can actually lift the spirits, and it’s built right into the holiday — expressing gratitude.
The word gratitude is derived from the Latin word格雷迪亚，这意味着恩典，仁慈或感激（根据上下文）。在某些方面，感恩地包括所有这些含义。感恩是对个人收到的，无论是有形还是无形的感恩欣赏。感谢，人们承认他们生活中的善良。在这个过程中，人们通常认识到那种善良的来源至少部分地在外面。因此，感恩也有助于人们连接到自己的东西，比自己的东西更大 - 无论是其他人，性质还是更高的力量。
在积极的心理学研究中，感谢强烈，始终如一地与更高的幸福相关。感恩有助于人们感受更积极的情绪，抚摸良好的经历，改善健康，处理逆境，建立强有力的关系。
人们以多种方式感受和表达感激之情。他们可以将它应用于过去（检索积极的记忆并感谢童年或过去祝福的元素），目前（不是在它来到的情况下理所当然），以及未来（保持一种充满希望和乐观的态度）。无论某人感激的内在层面，哪个质量都可以进一步成功培养。
Research on gratitude
两位心理学家，加州大学罗伯特A.埃蒙斯博士，戴维斯和迈阿密大学迈克尔·米卡卢特博士。在一项研究中，他们要求所有参与者每周写几句话，专注于特定主题。
一组关于他们在本周发生的事情感激的事情。第二组关于日常刺激或事物所令人不满的东西，第三篇关于影响它们的事件（没有强调它们是积极的或负面影响）。10周后，那些写信得很愉快的人更加乐观，更适合他们的生活。令人惊讶的是，他们还锻炼了更多，对医生的访问少于那些专注于加重来源的人。
Another leading researcher in this field, Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week’s assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month.
当然，如此的研究不能证明原因和效果。但大多数研究所述主题都赞同感恩与个人福祉之间的关联。
其他研究看过感恩如何改善关系。例如，对夫妻的研究发现，谁花时间表达对他们的伴侣感激的感激不仅对另一个人感到更积极，而且对他们的关系感到更加舒适。
记得为他们为他们工作的人说“谢谢”的经理可能会发现这些员工的员工感到努力工作。宾夕法尼亚大学沃顿省沃顿学校的研究人员随机分为两组大学基金会。一组拨打电话以与他们总是相同的方式征求校友捐款。第二组 - 分配到不同的一天 - 收到了从年度捐赠总监获得的PEP谈判，他告诉基金会，她感谢他们的努力。在接下来的一周里，听到她感激的信息的大学员工比没有那些没有的基金会召唤召唤50％。
There are some notable exceptions to the generally positive results in research on gratitude. One study found that middle-aged divorced women who kept gratitude journals were no more satisfied with their lives than those who did not. Another study found that children and adolescents who wrote and delivered a thank-you letter to someone who made a difference in their lives may have made the other person happier — but did not improve their own well-being. This finding suggests that gratitude is an attainment associated with emotional maturity.
Ways to cultivate gratitude
感恩是一种欣赏they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can’t feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.
Here are some ways to cultivate gratitude on a regular basis.
写一个谢谢你的注意事项。你可以让自己更快乐，并通过写一封感谢的信来培养你与另一个人的关系，表达你对那个人对你生命的影响的享受和欣赏。发送，或者更好，如果可能，可以在人员中交付和阅读。习惯每月送出至少一个感激的信件。偶尔一次，给自己写一个。
Thank someone mentally.No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.
Keep a gratitude journal.让它习惯于写下或与亲人关于您每天收到的礼物的想法分享。
Count your blessings.选择每周的时间坐下来写下你的祝福 - 反映出正确或你感激的东西。有时它有助于选择一个数字 - 如三到五件事 - 你每周都会识别。当你写的时候，要具体，想想你在你发生的事情时感受到的感觉。
祈祷。宗教的人可以利用祈祷来培养感激之情。
幽思。谨慎的冥想涉及在没有判断的情况下专注于目前的时刻。虽然人们经常专注于一个单词或短语（如“和平”），但也可以专注于你感激的东西（太阳的温暖，令人愉快的声音等）。
原始来源：https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier