There's power in the small, ordinary moments, like catching the subway before the doors close or your pet greeting your happily when you get home. Look for a few things to add to your gratitude lis.

细微的普通瞬间蕴含力量，像关门之前挤上地铁或者到家时宠物给你快乐的问候。寻找一些小事来感恩吧。

Small acts of kindness make a difference in a big way when it comes to cultivating gratitude. Thankful people make it a habit to acknowledge and pay forward each bit of kindness that comes their way, whether it's a simple compliment, help on a task or getting flowers. Research shows this type of kindness makes both you and the other person happier.

培养感恩时，小的善举会有大的影响。感恩的人会养成一种习惯，承认并传播一切他们见识到的善意，无论是简单的称赞、帮助完成任务还是收到鲜花。研究表明这种善良使你和他人都更幸福。

Everyone needs a little help sometimes -- and grateful people know there's no other way to acknowledge this than by actively doing something about it. In his book Thanks!, Emmons wrote,"Since service to others helped them to find their own inner spirituality, they were grateful for the opportunity to serve". As research published in BMC Public Health points out, volunteering can result in lower feelings of depression and increased overall well-being.

每个人有时都需要一点帮助，而感恩的人知道只有通过积极帮助别人才能意识到这一点。埃蒙斯在他的《感谢》一书中写道：“为他人服务帮助他们发现内在精神，因此他们会感恩为他人服务的机会。”正如《BMC公共健康》上发表的研究所指出的，志愿者工作会减少沮丧的感觉，提升整体幸福感。

They may not seem similar, but gratitude and fitness can go hand-in-hand. According to Emmons's 2003 study, people who practiced gratitude also engaged in more exercise. The results also found that study participants had fewer dietary restrictions and were less likely to smoke or abuse alcohol.

感恩和健康可能看起来没什么相似之处，但它们确实息息相关。根据埃蒙斯2003年的研究，经常表达感恩的人也会积极投身运动。研究结果也发现，研究对象没那么多饮食限制，也很少吸烟酗酒。

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Grateful people know that their thankful attitude can also fuel self-compassion. A study published in the journal Personality and Individual Differences found that higher levels of gratitude were associated with greater self-esteem. And it's no wonder: When your well-being is a priority, you can't help but feel great. Thankful for being the person that you are? That should be at the top of your gratitude list.

感恩的人知道他们感恩的态度也会使他们产生自我怜悯。一项发表在《人格与个别差异》杂志上的研究发现，高度感恩与高度自尊有联系。难怪当你把幸福列为头等大事时，你就会感觉良好。