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When someone has deeply hurt you, it can be extremely difficult to let go of your anger. But forgiveness is possible and it can be surprisingly 36 to your physical and 37 health.
"People who forgive 38 less depression, anger and stress and more hopefulness," says Frederic Luskin, Ph.D., 39 of Forgive for Good. "So it can help 40 on the .wear and tear on our organs, reduce the wearing out of the immune system and 41 people to feel more vital."
So how do you start the forgiveness? Try 42 these steps:
Calm yourself. To defuse (缓解) your 43 and try a simple stress-management technique.
"Take a couple of breaths and think of 44 that gives you pleasure: a 45 scene in nature, someone you love," Luskin says.
Don’t 46 an apology. "Many times the person who hurt you has no 47 of apologizing," Luskin says. "They may have wanted to hurt you or they just don’t see things the same 48 . So if you wait for people to apologize ,you could be waiting a(n) 49 long time. "Keep in mind that forgiveness does not necessarily mean 50 to the person who upsets you.
Take the control away from your offender. Mentally replaying your 51 gives power to the person who caused you pain. " 52 of focusing on your hurt feelings, learn to look for the love, beauty and kindness 53 you," Luskin says.
Try to see things from the other person’s perspective (立场;视角). If you empathize (有同感) with that person, you may 54 that he or she was acting out of ignorance, fear even love.
Recognize the benefits of forgiveness. Research has shown that people who forgive report more energy, better 55 and better sleep patterns. Don’t forget to forgive yourself. "For some people, forgiving themselves is the biggest challenge," Luskin says.
"But it can rob you of your self-confidence if you don’t do it. "
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When it comes to eating smart for your heart, thinking about short-term fixes and simplify your life with a straightforward approach that will serve you well for years to come. Smart eating goes beyond analyzing every bite of food you lift 1 your mouth. "In the past we used to believe that 2 amounts of individual nutrients (营养物) were the 3 to good health," says Linda Van Horn, chair of the American Heart Association's Nutrition Committee. "But now we have a 4 understanding of healthy eating and the kinds of food necessary to 5 not only heart disease but disease 6 general," she adds. Scientists now 7 on the broader picture of the balance of food eaten 8 several days or a week 9 than on the number of milligrams (毫克) of this or that 10 at each meal. Fruits, vegetables and whole grains, for example, provide nutrients and plant-based compounds 11 for good health. "The more we learn, the more 12 we are by the wealth of essential substances they 13 ," Van Horn continues, "and how they 14 with each other to keep us healthy." You'll automatically be 15 the right heart-healthy track if vegetables, fruits and whole grains make 16 three quarters of the food on your dinner plate. 17 in the remaining one quarter with lean meat or chicken, fish or eggs. The foods you choose to eat as well as those you choose to 18 clearly contribute to your well-being. Without a 19 each of the small decisions you make in this realm can make a big 20 on your health in the years to come. | |||
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