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Here's one of the surprising findings that Sonja Lyubomirsky found.
有一项惊人的发现是索尼娅·柳博米尔斯基的发现
What she found is that if we write that letter, we get the spike in wellbeing even if we don't send it.
她发现如果我们写了那封信，就算不寄出去，幸福感也能达到的峰值
Obviously if we send it and we get feedback, the spike is even higher.
寄出去当然会得到回应，峰值会更高
But just the act of writting it, of being grateful, being open, that in and of itself contributes to wellbeing. Next week,
但仅仅是书写，感受感激之情，敞开心扉，这样做的本身也有助提升幸福感。下周
your response paper is going to be a letter of gratitude,
你们的功课就是一封感激信
which we will highly recommend you visit the person and read it to them or, at the very least, send it if you are not close to them now physically.
我们强烈建议你们去拜访对方，把信读给他们，或者最起码，把信寄出去，如果你们相隔很远
But even if you just write it and don't feel comfortable sending it, that in and of itself contributes to our wellbeing.
但即使是写了信却不好意思寄出去，那同样能提升你的幸福感
I want to go a little bit more in depth into how we express gratitude and in general, how we deal with painful and positive emotions.
我想再深入谈谈如何表达感激，再概况谈谈如何应对痛苦和积极的情绪
Once again, Sonja Lyubomirsky did research, while she invited participants to talk about
再次引用索尼娅·柳博米尔斯基所做的研究，她邀请参与者谈论
or to share the worst experiences of their lives and the best experiences of their lives.
分享生活中最糟的经历和最好的经历
And what she did was divide them actually to four groups. One group
她所做的是把他们分成四组。第一组
write about it. Write about the ABC, the affect — the emotion, the behavior — what you did then, and the cognition- what you thought then.
写出来。写出三方面，一是影响，也就是情感，二是行为，即当时你做了什么，三是认知，即当时的想法
Three times on three consecutive days for 15 minutes.
连续三天，每天一次，每次15分钟
First group just wrote about it.
第一组只是写出来
