Research shows that habitual complaining affects us mentally, emotionally, and physically. Such behavior may cause or worsen stress, sapping our energy and desire to pursue our dreams.
研究表明，習(xí)慣性抱怨會(huì)從心理上、情感上和生理上影響我們。這種行為會(huì)引起和導(dǎo)致壓力惡化，削弱我們追求夢(mèng)想的精力和欲望。
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Above all that, it just doesn't feel good to complain, or hear complaints. They're negative by nature and they don't help resolve the situation you wish were different. Complaining can also keep you from being a likable person.
最重要的是，抱怨或者聽(tīng)到抱怨聲，這種感覺(jué)并不好。他們本質(zhì)上是消極的，并不能幫助你解決問(wèn)題，就算你希望他們是不同的。并且，抱怨會(huì)讓你成為一個(gè)不討喜的人。
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If you want to start attracting and creating the success you desire, you'll want to stop complaining. Here are seven ways to break the habit of complaining, backed by science.
如果你想開(kāi)始吸引和創(chuàng)造你想要的成功，你就會(huì)想停止抱怨。這里有科學(xué)支持的七種方法來(lái)擺脫抱怨的習(xí)慣。
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1.Laugh
1.大笑
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Research from Loma Linda University in California reveals that the simple act of laughter increases endorphins and sends mood-lifting dopamine to the brain. This hormone also has the power to lower stress levels by helping us process emotional responses and experience pleasure.
加利福尼亞洛馬林達(dá)大學(xué)的研究表明，大笑這一簡(jiǎn)單行為可以增加內(nèi)啡肽，向大腦傳遞提升心情的多巴胺。通過(guò)幫助我們處理情緒反應(yīng)和體驗(yàn)快感，這種激素也可以降低壓力水平。
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This solution is pretty simple: Bring more laughter into your life. As Law of Attraction advocate Steve Harvey says, "Laughter attracts joy and releases negativity." If you allow more joy and laughter in your life, you won't feel the pains and stresses as much. You won't focus on them.
這個(gè)方法很簡(jiǎn)單：就是給你的生活帶來(lái)更多的笑聲。正如“吸引力法則”提倡者史蒂夫·哈維所說(shuō)：“笑聲吸引歡樂(lè)，釋放消極情緒?！?如果你在生活中擁有更多的歡樂(lè)和笑聲，你就不會(huì)感到痛苦和壓力。你不會(huì)專注于他們。
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Whether it's funny TV shows, comedy podcasts, or time with friends and family, there are more ways than ever to get laughing.
無(wú)論是有趣的電視節(jié)目，喜劇播客，或與朋友和家人相處的時(shí)間，有更多的方式能讓我們大笑。
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2.Try the "Rubber Band Technique"
2.試試“橡皮筋技術(shù)”
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We've all heard the story of Ivan Pavlov, the Russian physiologist who discovered that any activity or object he associated with food--yes, his famous bell!--would trigger the same salivation response in his dogs. What did he really discover? The power of conditioning.
我們都聽(tīng)說(shuō)過(guò)俄羅斯生理學(xué)家伊萬(wàn)·巴甫洛夫的故事，他發(fā)現(xiàn)任何與食物有關(guān)的活動(dòng)或物品——是的，他著名的鐘——都會(huì)在狗身上引發(fā)相同的唾液反應(yīng)。他真正發(fā)現(xiàn)了什么呢？調(diào)節(jié)的力量。
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You can apply this same principle to stop complaining. Put a rubber band around your wrist. When you complain about something, think about the complaint while you pull the rubber band back. Then release it so it stings the inside of your wrist.
你可以運(yùn)用同樣的原理來(lái)阻止抱怨。在你的手腕上戴一個(gè)橡皮筋。 當(dāng)你抱怨一些東西時(shí)，就邊拉起橡皮筋邊想想你的抱怨，然后釋放它，讓它彈在你手腕的內(nèi)側(cè)。
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This simple action serves as a physical and mental reminder that you're complaining, and to reinforce the negativity around the action. It works by bringing subconscious acts into your daily consciousness. I did this when I wanted to stop my own complaining, and it worked.
這個(gè)簡(jiǎn)單的動(dòng)作可以作為一種身心上的提醒，你在抱怨時(shí)就加強(qiáng)動(dòng)作周圍的消極性。它的工作原理是將潛意識(shí)的行為引入你的日常意識(shí)。這樣做的話，當(dāng)我想阻止自己抱怨時(shí)便會(huì)起作用。
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3.See through the lens of gratitude
3. 透過(guò)感激的視角
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We tend to complain when we focus on the negative, not the positive. Keep a gratitude journal and write down three things you're grateful for each night. This habit will help you see your life through the lens of gratitude, and not lack. As a result, you'll simply see fewer things that prompt you to complain in the first place. Some schools of thought believe we can change our brain chemistry this way, and this process will help rewire you to see the positive.
當(dāng)我們專注于負(fù)面情緒，而不是積極情緒時(shí)，我們常常會(huì)抱怨。 保持一顆感恩的心，每晚寫(xiě)下你感恩的三件事。這個(gè)習(xí)慣將幫助你從感激的視角看到你的生活，而不是缺乏感恩之心。結(jié)果，你只會(huì)看到首先讓你抱怨的那點(diǎn)事情。有些學(xué)派認(rèn)為我們可以通過(guò)這種方式改變我們的腦化學(xué)，這個(gè)過(guò)程將有助于你看到積極的一面。
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4.Examine your relationships
4. 審視人際關(guān)系
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Author and motivational speaker Jim Rohn says it best: "You are the average of the five people you spend the most time with." When trying to stop a bad habit, it helps to surround yourself with people--inspirational speakers or leaders, mentors, family and friends--who embody the same behaviors and discipline you want to live by.
作家和勵(lì)志演說(shuō)家吉姆·羅恩說(shuō)得好：“你就是你身邊五個(gè)朋友的平均水平?！痹谠噲D擺脫一個(gè)壞習(xí)慣時(shí)，有助于你被演講大師或領(lǐng)導(dǎo)，導(dǎo)師，家人和朋友包圍著，他們表達(dá)了和你相同的賴以生存的行為法則。
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Consider the power of your closest ties by examining how your relationships make you feel and behave. Take steps to end any toxic relationships, and invite more positive people into your inner circle and life.
通過(guò)檢查人際關(guān)系是如何影響你的感覺(jué)和行為，來(lái)仔細(xì)考慮下你最親密關(guān)系的力量。然后采取措施結(jié)束一切有害的關(guān)系，并邀請(qǐng)更多積極向上的人進(jìn)入你的親密圈和生活。
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5.Meditate
5. 冥想
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Matthieu Ricard, a trained biochemist turned Buddhist monk, suggests we can train our minds to generate an ongoing sense of serenity and fulfillment through meditation. He cites brain plasticity, which is the ability of repetition and reinforcement to alter our synaptic connections.
馬蒂厄·理查德是一位訓(xùn)練有素的生物化學(xué)家，也是一名佛教僧侶。他建議，我們可以訓(xùn)練我們的思想，通過(guò)冥想產(chǎn)生持續(xù)的寧?kù)o和滿足感。他提出大腦具有可塑性，能夠通過(guò)重復(fù)和加強(qiáng)改變我們的突觸連接。
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I credit my regular meditation practice with raising my baseline for awareness and serenity, and lowering my baseline for stress and anxiety. After a few weeks of practicing meditation, I became more grounded and small things didn't bother me as much.
我相信，有規(guī)律的冥想練習(xí)可以提高意識(shí)和寧?kù)o的基準(zhǔn)，降低壓力和焦慮的基準(zhǔn)。經(jīng)過(guò)幾個(gè)星期的冥想練習(xí)，我變得更加理智，一些小事情不會(huì)再煩擾到我。
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6.Get more sleep
6. 獲取更多睡眠
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Studies show that getting more sleep helps us to be happier and more positive, while also building the mental acuity needed to stay focused. How much sleep do adults need? Research suggests between seven and nine hours nightly.
研究表明，得到更多的睡眠有助于我們更快樂(lè)、更積極，同時(shí)還能建立所需的精神敏銳度來(lái)保持專注。成人需要多少睡眠呢？研究顯示每晚需要七到九個(gè)小時(shí)。
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7.Exercise out the stress
7. 通過(guò)體育鍛煉排解壓力
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There are few better ways to counter negativity than by getting your blood flowing and releasing endorphins through exercise. According to the Mayo Clinic, exercise has been shown to reduce stress and ward off feelings of anxiety or depression, which can lead to chronic complaining.
應(yīng)對(duì)消極性，沒(méi)有比通過(guò)運(yùn)動(dòng)讓你的血液流動(dòng)和釋放內(nèi)啡肽更好的方法了。據(jù)梅約診所指出，運(yùn)動(dòng)已被證明可以減少壓力，阻止焦慮或抑郁的感覺(jué)，而這種感覺(jué)可能導(dǎo)致習(xí)慣性抱怨。
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Putting it all together
綜上所述
Complaining is a negative behavior that affects our happiness, attitude, and ability to perform. Learn from what science teaches us about this bad mental habit--and how to bring more positive practices into your life starting today.
抱怨是一種負(fù)面行為，它會(huì)影響我們的幸福，態(tài)度和執(zhí)行能力。 關(guān)于這種糟糕的心理習(xí)慣，我們應(yīng)該了解科學(xué)教導(dǎo)了我們什么，以及從今天開(kāi)始如何為你的生活帶來(lái)更多積極的做法。

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