Want to try this at home? Write down, in a journal, the positive and negative things that happen to you each day, whether running into an old friend or missing your bus. Try for four positives for each negative. You'll be training your brain to look for the good even as you acknowledge the bad, Dr. Fox says.

福克斯博士表示，如果读者想在家里尝试这个训练，可以在日记本中写下每天遇到的开心和不开心的事情，例如意外遇到一位老友，或者没能赶上一班公交车。但要注意每写下一件不开心的事情，要尽量同时写下四件开心的事情。如此这般，大脑逐渐就会习惯去寻找积极向上的东西，即便我们依然会面对或发现一些负面的东西。

When I asked, I was pleasantly surprised by the number and variety of ways people said they treat themselves with compassion, care and kindness. Anittah Patrick, a 35-year-old online marketing consultant in Philadelphia, celebrated her emergence from a long depression by making herself a valentine. She covered an old picture frame with lace and corks from special bottles of wine, and drew a big heart inside. Using old computer keys, she spelled out the message 'Welc*me Back.' Then she put it on her dressing table, where she sees it every morning. 'It's a nice reminder that I'll get through whatever challenge I'm facing,' she says.

当我向人们询问时，惊喜地发现大家自我同情、自我关心和自我爱护的方式方法多种多样、不胜枚举。费城35岁的网络营销顾问安妮塔•帕特里克(Anittah Patrick)以给自己过一个情人节的方式，庆祝自己从长期的抑郁症中走出来。她用蕾丝包住一个老相框，用特殊葡萄酒瓶的软木塞在里面拼出一个大大的心形图案，还用旧的电脑键盘上的按键，拼出“Welc*me Back”字样，然后把它摆放在梳妆台上，让自己每天早上都能看到。她说，“这能够很好地提醒我自己，我能够面对任何困难的挑战。”

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