How to be happy

    如何獲得幸福：尋找幸福公式？ 

    In the past two weeks we have looked at the happiness formula defined by positive psychologist Martin Seligman, where H (happiness) = S (your biological set point for feeling happy) + C (the conditions of your life) + V (the voluntary choices you make). This week we look at the conditions in life that can improve our happiness quotient.

    Step 1: Peace and quiet

    Jonathon Haidt in his excellent book, 'The Happiness Hypothesis', notes that research shows that we can never completely adapt to new or chronic noise pollution. Loud noises trigger one of our most primitive fear responses (the other is the fear of falling) and we can never fully relax if we are surrounded by intrusive noise. Noisy neighbours are one of the most emotive causes of domestic upset for a very good reason. It is essential to have some peace and quiet every day. If you are unfortunate enough to live somewhere noisy, persist with complaining to your local council. Additionally, try wearing wax earplugs to give you some respite. If you need your TV, radio or music up loud, wearing headphones demonstrates altruism to your neighbours, which will make you and them feel good.

    Step 2: Relationships

    This is the most important of all the external conditions that can improve your happiness quotient. Often our deepest sources of unhappiness are found in poor relationships with others. A colleague at work who bullies or dismisses us creates untold wretchedness. A cruelly conflictual relationship with a partner or lover leaves us feeling betrayed and abandoned. A relationship with our parents or children which is not based on compassionate, unconditional regard creates isolation and misery. We never fully adapt to hostile relationships, they invidiously contaminate our wellbeing, squatting inside our minds as unresolved, destructive ruminations. When faced with such relationships, the most positive thing we can do is to either mend the relationship by confronting what is going wrong or learn to move on.

    Step 3: Share

    If you have discovered conditions or choices in life that have significantly improved your wellbeing, I would like to share them with readers. Passing on what works is essential to improve our own and the wellbeing of others.

    過去兩周我們研究了一項幸福公式，這是由樂觀心理學家馬丁塞利格曼定義的。H(幸福)=S(個人生理幸福感受的固定指數)+C(個人生活狀態)+V(個人主觀選擇)本周我們將著眼於能提升幸福指數的生活狀態。

    第一步：平和寧靜 

    喬納森海迪在他的優秀著作《幸福假說》當中提到，研究調查顯示
，我們不可能完全適應噪音汙染，無論是新近的還是長期的。巨大噪聲會引起我們某種麵對恐懼本能反映(另一種是對於墜落的恐懼)，如ru果guo周zhou遭zao噪zao音yin喧xuan鬧nao
，我wo們men不bu可ke能neng完wan全quan放fang鬆song。這zhe樣yang看kan來lai
，吵chao鬧nao的de鄰lin居ju的de確que對dui我wo們men家jia庭ting不bu和he起qi到dao很hen大da影ying響xiang。每mei日ri保bao持chi平ping和he寧ning靜jing事shi關guan重zhong要yao。如ru果guo不bu幸xing你ni生sheng活huo環huan境jing比bi較jiao吵chao，請qing一yi定ding要yao堅jian持chi去qu居ju委wei會hui投tou訴su。另ling外wai，試shi試shi實shi用yong耳er塞sai，可ke能neng會hui緩huan解jie噪zao聲sheng。如ru果guo你ni一yi定ding要yao大da聲sheng看kan電dian視shi聽ting收shou銀yin放fang音yin樂le的de話hua，記ji得de戴dai上shang耳er機ji

，別bie影ying響xiang鄰lin裏li，這zhe樣yang可ke以yi使shi雙shuang方fang都dou感gan到dao舒shu適shi。

    第二步：人際關係 

    zheshizengjiaxingfuzhishudeyitiaozhiguanzhongyaodeneibutiaojian。womengandaobukuailedezuishencengyuanyin，wangwangjiushirenjiguanxiqianjia。ruguoyigezaizhitongshiduiwomenbiaoshiweixiadehua，huizaochengnanyiyanyudeyiyuqingxu。yupaidanghuozheairendeguanxixianrucankujingzhengzhizhong，huirangwomengandaobeipanhebeiqi。yufumuhaizizhijiandeguanxiquefatongqingxinhewusiguanxin，namezhehuizaochenggeheshengchantongku。womenbukenengshiyingzhezhongdiduiguanxi，zhezhongbuliangderenjiguanxihuisunhaishenxinjiankang
，changjiuliucunzaiwomenxinli，huirangrenxianruwuyijiejuedeexingxinlikunjing。dangwomenmianlinzheleiwentishi，zuihaodebanfa，jiushizhimiannanti

，wanjiuguanxi，huozhexuezhejixuqianjin。

    第三步：分享

    ruguonifajiaoshenghuozhuangtaihuozhezuodemouxiangjuedingduixingfushenghuoyoujidabangzhudehua，wohenxiangjiangqiheduzhemenfenxiang。jiangyouyongdefaxianyugengduorenfenxiang
，zheduizengjinzijidexingfuhetarendexingfudouyoujijizuoyong。