Research shows that habitual¹ complaining affects us mentally, emotionally, and physically². Such behavior may cause or worsen stress, sapping our energy and desire to pursue our dreams.

研究表明，习惯性抱怨会从心理上、情感上和生理上影响我们。这种行为会引起和导致压力恶化，削弱我们追求梦想的精力和欲望。

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，抱怨或者听到抱怨声，这种感觉并不好。他们本质上是消极的，并不能帮助你解决问题，就算你希望他们是不同的。并且，抱怨会让你成为一个不讨喜的人。

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.

如果你想开始吸引和创造你想要的成功，你就会想停止抱怨。这里有科学支持的七种方法来摆脱抱怨的习惯。

1.Laugh

1.大笑

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 hormone³ also has the power to lower stress levels by helping⁴ us process emotional responses and experience pleasure.

加利福尼亚洛马林达大学的研究表明，大笑这一简单行为可以增加内啡肽，向大脑传递提升心情的多巴胺。通过帮助我们处理情绪反应和体验快感，这种激素也可以降低压力水平。

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.

这个方法很简单：就是给你的生活带来更多的笑声。正如“吸引力法则”提倡者史蒂夫·哈维所说：“笑声吸引欢乐，释放消极情绪。” 如果你在生活中拥有更多的欢乐和笑声，你就不会感到痛苦和压力。你不会专注于他们。

Whether it's funny TV shows, comedy podcasts, or time with friends and family, there are more ways than ever to get laughing.

无论是有趣的电视节目，喜剧播客，或与朋友和家人相处的时间，有更多的方式能让我们大笑。

2.Try the "Rubber Band Technique"

2.试试“橡皮筋技术”

We've all heard the story of Ivan Pavlov, the Russian physiologist⁵ 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.

我们都听说过俄罗斯生理学家伊万·巴甫洛夫的故事，他发现任何与食物有关的活动或物品——是的，他著名的钟——都会在狗身上引发相同的唾液反应。他真正发现了什么呢？调节的力量。

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.

你可以运用同样的原理来阻止抱怨。在你的手腕上戴一个橡皮筋。 当你抱怨一些东西时，就边拉起橡皮筋边想想你的抱怨，然后释放它，让它弹在你手腕的内侧。

This simple action serves as a physical and mental reminder⁶ that you're complaining, and to reinforce the negativity around the action. It works by bringing subconscious⁷ acts into your daily consciousness. I did this when I wanted to stop my own complaining, and it worked.

这个简单的动作可以作为一种身心上的提醒，你在抱怨时就加强动作周围的消极性。它的工作原理是将潜意识的行为引入你的日常意识。这样做的话，当我想阻止自己抱怨时便会起作用。

3.See through the lens of gratitude⁸

3. 透过感激的视角

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.

当我们专注于负面情绪，而不是积极情绪时，我们常常会抱怨。 保持一颗感恩的心，每晚写下你感恩的三件事。这个习惯将帮助你从感激的视角看到你的生活，而不是缺乏感恩之心。结果，你只会看到首先让你抱怨的那点事情。有些学派认为我们可以通过这种方式改变我们的脑化学，这个过程将有助于你看到积极的一面。

4.Examine your relationships

4. 审视人际关系

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, mentors⁹, family and friends--who embody¹⁰ the same behaviors and discipline you want to live by.

作家和励志演说家吉姆·罗恩说得好：“你就是你身边五个朋友的平均水平。”在试图摆脱一个坏习惯时，有助于你被演讲大师或领导，导师，家人和朋友包围着，他们表达了和你相同的赖以生存的行为法则。

Consider the power of your closest ties by examining how your relationships make you feel and behave. Take steps to end any toxic¹¹ relationships, and invite more positive people into your inner circle and life.

通过检查人际关系是如何影响你的感觉和行为，来仔细考虑下你最亲密关系的力量。然后采取措施结束一切有害的关系，并邀请更多积极向上的人进入你的亲密圈和生活。

5.Meditate¹²

5. 冥想

Matthieu Ricard, a trained biochemist turned Buddhist¹³ monk¹⁴, suggests we can train our minds to generate an ongoing¹⁵ sense of serenity¹⁶ and fulfillment through meditation¹⁷. He cites brain plasticity, which is the ability of repetition and reinforcement to alter our synaptic connections.

马蒂厄·理查德是一位训练有素的生物化学家，也是一名佛教僧侣。他建议，我们可以训练我们的思想，通过冥想产生持续的宁静和满足感。他提出大脑具有可塑性，能够通过重复和加强改变我们的突触连接。

I credit my regular meditation practice with raising my baseline for awareness¹⁸ 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，有规律的冥想练习可以提高意识和宁静的基准，降低压力和焦虑的基准。经过几个星期的冥想练习，我变得更加理智，一些小事情不会再烦扰到我。

6.Get more sleep

6. 获取更多睡眠

Studies show that getting more sleep helps us to be happier and more positive, while also building the mental acuity¹⁹ 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们更快乐、更积极，同时还能建立所需的精神敏锐度来保持专注。成人需要多少睡眠呢？研究显示每晚需要七到九个小时。

7.Exercise out the stress

7. 通过体育锻炼排解压力

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 ward²⁰ off feelings of anxiety or depression, which can lead to chronic²¹ complaining.

应对消极性，没有比通过运动让你的血液流动和释放内啡肽更好的方法了。据梅约诊所指出，运动已被证明可以减少压力，阻止焦虑或抑郁的感觉，而这种感觉可能导致习惯性抱怨。

Putting it all together

综上所述

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.

抱怨是一种负面行为，它会影响我们的幸福，态度和执行能力。 关于这种糟糕的心理习惯，我们应该了解科学教导了我们什么，以及从今天开始如何为你的生活带来更多积极的做法。