Want to lift your level of happiness?
10. Eight Steps Toward a More Satisfying Life (TIME Feb 28, 2005)
10-1-48
Want to lift your level of happiness? Here are some practical suggestions from University of California psychologist Sonja Lyubomirsky, based on research findings by her and others. Satisfaction (at least a temporary boost) guaranteed
1. Count your blessings. One way to do this is with a 'gratitude journal' in which you write down three to five things for which you are thankful-- from the mundane (your peonies are in bloom) to the magnificent (a child's first steps). Do this once a week, say, on Sunday night. Keep it fresh by varying your entries as much as possible.
2. Practice acts of kindness. These should be both random (let that harried mom go ahead of you in the checkout line) and systematic (bring Sunday supper to an elderly neighbor). Being kind to others, whether friends or strangers, triggers a cascade of positive effects-- it makes you feel generous and capable, gives you a greater sense of connection with others and wins you smiles, approval and reciprocated kindness--all happiness boosters.
3. Savor life's joys. Pay close attention to momentary pleasures and wonders. Focus on the sweetness of a ripe strawberry or the warmth of the sun when you step out from the shade. Some psychologists suggest taking 'mental photographs' of pleasurable moments to review in less happy times.
A. 어휘
practical 실제적인, 실용적인. research findings 연구결과. temporary 일시적인. boost 밀어 올리기. 격려. guarantee 보장하다. satisfaction guaranteed →satisfaction could be guaranteed. blessings 받은 복, 축복. gratitude journal 감사 日記(일기).
mundane 세속적인. peony 芍藥(작약), 모란. in bloom 꽃이 만발한.
magnificent 장대한. cf. the + Adjectives(형용사)→추상명사 또는 복수보통명사.
the mundane 세속적인 것. the magnificent 장대한 것. first steps 첫 걸음마.
entry 記入(기입), 記載內容(기재내용).
by varying your entries 내용을 다양하게 함으로써. random 되는 대로의.
harry 괴롭힘을 당하다. harried mom 힘들어하는 할머니. systematic 체계적인.
trigger (반응 따위를) 일으키다, 방아쇠. cascade 작은 폭포.
a cascade of positive effects 엄청나게 많은.
makes you feel generous and capable 당신이 관대하고 유능하다고 느끼게 한다.
sense of connection with others 타인과의 연대감. win=give. approval 승인. reciprocated kindness 보답 받는 친절. savor 맛을 보다. ripe strawberries 익은 딸기.
taking 'mental photographs' of pleasurable moments 즐거운 순간들을 머리 속에 사진 찍어 놓는 것.
review 회상하다.
10-2-49
4. Thank a mentor. If there's someone whom you owe a debt of gratitude for guiding you at one of life's crossroads, don't wait to express your appreciation--in detail and, if possible, in person.
5. Learn to forgive. Let go of anger and resentment by writing a letter of forgiveness to a person who has hurt you or wronged you. Inability to forgive is associated with persistent rumination or dwelling on revenge, while forgiving bolsters positive feelings about your past and gives you peace of mind.
6. Invest time and energy in friends and family. Where you live, how much money you make, your job title and even your health have surprisingly small effects on your satisfaction with life. The biggest factor appears to be strong personal relationships.
7. Take care of your body. Getting plenty of sleep, exercising, stretching, smiling and laughing can all enhance your mood in the short term. Practiced regularly, they can make your daily life more satisfying.
8. Develop strategies for coping with stress and hardships. There is no avoiding hard times. Religious faith has been shown to help people cope, but so do the secular beliefs enshrined in axioms like 'This too shall pass' and 'That which doesn't kill me makes me stronger.' The trick is that you have to believe them.
A. 어휘
mentor 현명하고 성실한 조언자.
owe a debt of gratitude for ...에 대해서 감사해야 될 빚을 지고 있다.
crossroad 岐路(기로). appreciation 감사, 바르게 평가하기.
don't wait to express your appreciation 고마움을 표시하는 것을 망설이지 마라.
in detail 자세히. in person 직접, 친히. go of 그만 두다. resentment 怨恨(원한).
be associated with ...와 연관되다. persistent 끊임없는, 執拗(집요)한.
rumination 反芻(반추), 곰곰이 생각하기. dwell on ...을 곰곰이 생각하다.
revenge 復讐(복수). bolster 돋구어 주다, 괴다, 받침대.
positive feelings 긍정적인 감정. invest 투자하다. job title 직위. factor 요인.
enhance 강화하다. in the short term 단기간 동안. regularly 규칙적으로.
strategy 전략. cope with 대처하다. hardship 苦難(고난). religious faith 종교적 신앙.
help people cope 대처하도록 도와준다. cf. help→사역동사, cope→원형부정사.
secular 세속적인. enshrine 祠堂(사당)에 모시다, 소중히 간직하다.
axiom 격언, 公理(공리). trick 秘法(비법), 秘訣(비결).
B. 구문
-Practiced regularly, they. . . more satisfying.
cf. practiced regularly→If they are practiced regularly→being practiced
[그것들이 규칙적으로 실행되면, 그것들은 당신의 일상생활을 더 만족스럽게 만들 수 있다.]
-There is no avoiding hard times.
cf. there is no+동명사→...을 할 수 없다.
[고생은 피할 수가 없다.]
-so do the secular . . . enshrined in axioms.
cf. beliefs enshrined→beliefs which are.
so do→help people cope
[격언 속에 간직되어 있는 세속적인 믿음도 고난에 대처하는 것을 도와준다.]
-This shall too pass. 이것도 지나갈 것이로다. cf. shall→예언이나 법령에 쓰이는 조동사.
10. Eight Steps Toward a More Satisfying Life (TIME Feb 28, 2005)
10-1-48
Want to lift your level of happiness? Here are some practical suggestions from University of California psychologist Sonja Lyubomirsky, based on research findings by her and others. Satisfaction (at least a temporary boost) guaranteed
1. Count your blessings. One way to do this is with a 'gratitude journal' in which you write down three to five things for which you are thankful-- from the mundane (your peonies are in bloom) to the magnificent (a child's first steps). Do this once a week, say, on Sunday night. Keep it fresh by varying your entries as much as possible.
2. Practice acts of kindness. These should be both random (let that harried mom go ahead of you in the checkout line) and systematic (bring Sunday supper to an elderly neighbor). Being kind to others, whether friends or strangers, triggers a cascade of positive effects-- it makes you feel generous and capable, gives you a greater sense of connection with others and wins you smiles, approval and reciprocated kindness--all happiness boosters.
3. Savor life's joys. Pay close attention to momentary pleasures and wonders. Focus on the sweetness of a ripe strawberry or the warmth of the sun when you step out from the shade. Some psychologists suggest taking 'mental photographs' of pleasurable moments to review in less happy times.
A. 어휘
practical 실제적인, 실용적인. research findings 연구결과. temporary 일시적인. boost 밀어 올리기. 격려. guarantee 보장하다. satisfaction guaranteed →satisfaction could be guaranteed. blessings 받은 복, 축복. gratitude journal 감사 日記(일기).
mundane 세속적인. peony 芍藥(작약), 모란. in bloom 꽃이 만발한.
magnificent 장대한. cf. the + Adjectives(형용사)→추상명사 또는 복수보통명사.
the mundane 세속적인 것. the magnificent 장대한 것. first steps 첫 걸음마.
entry 記入(기입), 記載內容(기재내용).
by varying your entries 내용을 다양하게 함으로써. random 되는 대로의.
harry 괴롭힘을 당하다. harried mom 힘들어하는 할머니. systematic 체계적인.
trigger (반응 따위를) 일으키다, 방아쇠. cascade 작은 폭포.
a cascade of positive effects 엄청나게 많은.
makes you feel generous and capable 당신이 관대하고 유능하다고 느끼게 한다.
sense of connection with others 타인과의 연대감. win=give. approval 승인. reciprocated kindness 보답 받는 친절. savor 맛을 보다. ripe strawberries 익은 딸기.
taking 'mental photographs' of pleasurable moments 즐거운 순간들을 머리 속에 사진 찍어 놓는 것.
review 회상하다.
10-2-49
4. Thank a mentor. If there's someone whom you owe a debt of gratitude for guiding you at one of life's crossroads, don't wait to express your appreciation--in detail and, if possible, in person.
5. Learn to forgive. Let go of anger and resentment by writing a letter of forgiveness to a person who has hurt you or wronged you. Inability to forgive is associated with persistent rumination or dwelling on revenge, while forgiving bolsters positive feelings about your past and gives you peace of mind.
6. Invest time and energy in friends and family. Where you live, how much money you make, your job title and even your health have surprisingly small effects on your satisfaction with life. The biggest factor appears to be strong personal relationships.
7. Take care of your body. Getting plenty of sleep, exercising, stretching, smiling and laughing can all enhance your mood in the short term. Practiced regularly, they can make your daily life more satisfying.
8. Develop strategies for coping with stress and hardships. There is no avoiding hard times. Religious faith has been shown to help people cope, but so do the secular beliefs enshrined in axioms like 'This too shall pass' and 'That which doesn't kill me makes me stronger.' The trick is that you have to believe them.
A. 어휘
mentor 현명하고 성실한 조언자.
owe a debt of gratitude for ...에 대해서 감사해야 될 빚을 지고 있다.
crossroad 岐路(기로). appreciation 감사, 바르게 평가하기.
don't wait to express your appreciation 고마움을 표시하는 것을 망설이지 마라.
in detail 자세히. in person 직접, 친히. go of 그만 두다. resentment 怨恨(원한).
be associated with ...와 연관되다. persistent 끊임없는, 執拗(집요)한.
rumination 反芻(반추), 곰곰이 생각하기. dwell on ...을 곰곰이 생각하다.
revenge 復讐(복수). bolster 돋구어 주다, 괴다, 받침대.
positive feelings 긍정적인 감정. invest 투자하다. job title 직위. factor 요인.
enhance 강화하다. in the short term 단기간 동안. regularly 규칙적으로.
strategy 전략. cope with 대처하다. hardship 苦難(고난). religious faith 종교적 신앙.
help people cope 대처하도록 도와준다. cf. help→사역동사, cope→원형부정사.
secular 세속적인. enshrine 祠堂(사당)에 모시다, 소중히 간직하다.
axiom 격언, 公理(공리). trick 秘法(비법), 秘訣(비결).
B. 구문
-Practiced regularly, they. . . more satisfying.
cf. practiced regularly→If they are practiced regularly→being practiced
[그것들이 규칙적으로 실행되면, 그것들은 당신의 일상생활을 더 만족스럽게 만들 수 있다.]
-There is no avoiding hard times.
cf. there is no+동명사→...을 할 수 없다.
[고생은 피할 수가 없다.]
-so do the secular . . . enshrined in axioms.
cf. beliefs enshrined→beliefs which are.
so do→help people cope
[격언 속에 간직되어 있는 세속적인 믿음도 고난에 대처하는 것을 도와준다.]
-This shall too pass. 이것도 지나갈 것이로다. cf. shall→예언이나 법령에 쓰이는 조동사.
- ↑위로
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