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Varying your approach is key.
改变你的方法是关键。
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样的善举，你可能会觉得这是一种义务或无聊的日常事务。
Ian and I held doors open for people, let extra cars merge in front of us on the highway,
我和伊恩为人们开门，让高速公路上的其它车排到我们前面，
and helped colleagues solve computer problems.
帮助同事解决有关电脑的各种问题。
The reactions we got made us feel better about ourselves,
我们得到的反应让我们对自己感觉更好，做这些事情与宠溺自己来次按摩不同，
and they didn't cost us anything, unlike an indulgent massage.
它们不会让我们付出什么代价。
Kindness brings other happiness benefits, too, says Raj Raghunathan, author of If You're So Smart, Why Aren't You Happy?
《如果你非常聪明，为什么还不快乐？》一书的作者拉吉·拉胡纳坦说，善良也会带来其他的快乐益处？
Helping others takes the focus away from our own worries and problems, which can boost happiness.
帮助别人可以把注意力从我们自己的烦恼和问题上移开，这可以提高我们的幸福感。
And because it doesn't result in the guilt that more self-serving behaviors can,
因为它不会导致做更多自私自利的行为所带来的负罪感，
being generous won't increase levels of the stress hormone cortisol.
所以慷慨不会增加压力荷尔蒙皮质醇的水平。
Perhaps surprisingly, kindness improves overall physical health.
也许令人惊讶的是，善良能改善整体的身体健康。
Unsurprisingly, healthier people tend to be happier.
毫不奇怪，健康的人往往更快乐。
Burn some calories. Exercise causes hormonal changes in the body that make you feel good and help interrupt negative thoughts.
燃烧一些卡路里，运动会引起体内荷尔蒙的变化，使你感觉良好，并有助于打断消极的想法。
According to research cited in Santos's course,
根据桑托斯课程中引用的研究，
clinically depressed people who exercised regularly improved just as much as those who took antidepressants.
经常锻炼的临床抑郁症患者症状的改善程度与服用抗抑郁药的患者相同。
And after ten months, the exercisers were less likely to relapse.
十个月后，进行体育锻炼者复发的可能性更小。
"Getting out of a depression is not exactly the same as happiness,"
芝加哥拉什医学院精神病学教授K.兰加·克里希南博士说：
says Dr. K. Ranga Krishnan, a professor of psychiatry at Rush Medical College in Chicago.
“摆脱抑郁并不完全等同于快乐。
"But anecdotally, most people who exercise will tell you they feel better."
但有传闻说，大多数锻炼者都会告知他们感觉好多了。”
Anyone who has ever experienced a runner's high will surely agree.
任何在跑步中获得乐趣的人肯定都会表示同意。
