文/普里亞·弗洛倫斯·沙阿 譯/傅穎

Proper use of social media can enhance your personal growth, happiness, and expand your world by helping you make the right connections.Here are some tips for responsible social media use and how to use social media in a good way so that it becomes your most useful self-growth tool.

合理使用社交媒體有助于建立恰當(dāng)?shù)穆?lián)系，從而促進(jìn)成長(zhǎng)、提升幸福感、擴(kuò)大視野。以下列舉了一些如何負(fù)責(zé)任地、合理地使用社交媒體的建議，以便使之成為人們自我成長(zhǎng)的最佳工具。

Stop doomscrolling

2Doomscrolling is the compulsion to consume negative news on social media.In Psychology Today, Dr.Pamela B.Rutledge writes that our brains are hardwired1hardwired本能的（指不可改變的）。to doomscroll, especially in times of uncertainty.

3According to experts at the University of Pittsburgh, the reason people are incessantly scrolling for negative news is that “we’re hard-wired for it on an evolutionary level because if we learn about the big scary thing or we get the answers, then we can control our environment.”

停止陰暗刷屏

2陰暗刷屏是指在社交媒體上關(guān)注負(fù)面新聞的沖動(dòng)。帕梅拉·B.拉特里奇博士在《今日心理學(xué)》雜志撰文指出，我們的大腦天生就喜歡關(guān)注負(fù)面消息，身處不確定的時(shí)期時(shí)尤其如此。

3匹茲堡大學(xué)的專家認(rèn)為，人們之所以不停地瀏覽負(fù)面新聞，是因?yàn)椤皬倪M(jìn)化的角度看，這是人類的本能，因?yàn)樘热粑覀儗?duì)令人生畏的事情有所了解，或者我們知曉了其中的答案，那么我們就有能力掌控所處的環(huán)境”。

4What you focus on grows, and you create your own reality by what you give your attention to.“There is so much more that is going right in your world than wrong,” says Esther Hicks,author of the book The Law of Attraction.

5So take your focus off the negative news and place it on the things that make you feel good so you can invite more good stuff and good feelings into your reality.

4隨著你關(guān)注的事情不斷增多，你會(huì)以此構(gòu)建自己的現(xiàn)實(shí)世界。《吸引力法則》一書的作者埃斯特·?？怂拐f(shuō)：“在你的世界里，正面的東西遠(yuǎn)多于負(fù)面的東西。”

5所以，請(qǐng)把你的關(guān)注點(diǎn)從負(fù)面新聞轉(zhuǎn)移到讓你感覺良好的東西上，這樣你的現(xiàn)實(shí)世界就會(huì)擁有更多美好的事物和更多積極的情緒。

Curate your feed

6This is one action you can take to instantly give you relief from doomscrolling.If you consciously curate your feed, unfollow the doomsayers, the people and the channels that promote negativity, your social feed will instantly be much brighter.

7Today, most social networks use artificial intelligence to give you control over the posts and channels you want to engage with the most.Use these intelligent tools to help you curate your feed and delete the posts you want to see less of.

8Then make a conscious effort to fnid channels that promote positivity and share good news and positive thoughts(or put a positive spin on bad news).That way, even if you’re scrolling endlessly through your feed, you’ll only see things and news that make you feel good.

管理信息源

6這個(gè)做法可以讓你立刻擺脫陰暗刷屏。如果你有意識(shí)地管理你的信息源，對(duì)末日論者、傳播消極情緒的人和頻道取消關(guān)注，那么你的社交信息源將即刻變得積極。

7如今，大多數(shù)社交網(wǎng)絡(luò)都使用人工智能，讓用戶掌握其最想了解的帖子和頻道。使用這些智能工具來(lái)幫助你整理信息源，刪除你不太想看到的帖子。

8其次，有意識(shí)地尋找傳播正能量、分享好消息和積極想法（或者對(duì)壞消息進(jìn)行積極解讀）的頻道。這樣，即使你在信息大餐里不停地刷刷刷，你也只會(huì)看到讓你感覺良好的內(nèi)容和新聞。

9It’s not about pretending that bad stuff doesn’t exist, but about deciding whether reading about it is worth the cost of your sanity and mental wellness.

10Use social media more mindfully so that it boosts your happiness, rather than takes it away.

9這并非自欺欺人地以為負(fù)面消息不存在，而是判斷閱讀此類新聞是否值得以影響自己的精神狀態(tài)和心理健康作為代價(jià)。

10更為謹(jǐn)慎地使用社交媒體，以便使之提升而不是剝奪你的幸福感。

Stop social comparisons

11If you’re comparing yourselves with others while using social media, you will feel less happy.

12The cure for that is to boost your self-esteem, and start focusing on more meaningful things in your life rather than empty comparisons to other people.Stop following Instagram accounts of people showing off their amazing lives, because that’s not real or authentic.

13No one has a perfect life, so accept yourself the way you are and stop comparing yourself with others altogether,whether on social media or real life.

停止社交攀比

11如果在使用社交媒體時(shí)和他人進(jìn)行攀比，你不會(huì)感到開心。

12解決的辦法就是提升自尊感，關(guān)注生活中更有意義的事情，而不去和他人進(jìn)行空洞地比較。別再關(guān)注那些在照片墻應(yīng)用上炫耀精彩生活的賬號(hào)，因?yàn)槟遣⒉徽鎸?shí)或可信。

13沒有人的生活是完美無(wú)缺的，所以請(qǐng)接受你本來(lái)的樣子，停止和他人攀比，無(wú)論在社交媒體上還是在現(xiàn)實(shí)生活中。

Use social media for learning

14Social media is good for students in terms of learning and education.But adults can also learn how to use social media as a learning tool.

利用社交媒體學(xué)習(xí)

14社交媒體對(duì)學(xué)生學(xué)習(xí)和教育有益，但成人也可以把它作為學(xué)習(xí)的工具。

15像領(lǐng)英這樣的社交平臺(tái)以及在線學(xué)習(xí)應(yīng)用軟件都在創(chuàng)建學(xué)習(xí)中心，供學(xué)生和員工提升舊技能、學(xué)習(xí)新本領(lǐng)，為遠(yuǎn)程工作的全新時(shí)代做好準(zhǔn)備。

15Social networks like LinkedIn and online learning apps are all creating learning hubs where students and employees can up-skill, re-skill, and prepare themselves for a new world of remote work.

Earn a living with social media

16There are many advantages of social media for business.Most businesses now use social media for marketing and with remote work booming, employers use social media to hire, too.

17Freelancing and gig work has taken off with many good social media apps making remote work and earning opportunities accessible to those who live in remote areas or are unable to work outside the home for cultural or safety reasons.

18Social media does more good than harm and it’s possible to learn how to use social media effectively and responsibly, so you can be a happier, smarter,more connected human being.■

利用社交媒體謀生

16社交媒體在商業(yè)上有很多優(yōu)勢(shì)。現(xiàn)在大多數(shù)企業(yè)利用社交媒體進(jìn)行營(yíng)銷，隨著遠(yuǎn)程工作的興起，雇主也利用社交媒體進(jìn)行招聘。

17隨著許多優(yōu)秀的社交媒體應(yīng)用程序的推出，那些生活在偏遠(yuǎn)地區(qū)或者出于文化或安全原因無(wú)法外出工作的人有機(jī)會(huì)進(jìn)行遠(yuǎn)程工作賺取收入，從而推動(dòng)了自由職業(yè)和零工的興起。

18社交媒體利大于弊。人們可以學(xué)習(xí)如何有效、負(fù)責(zé)任地使用社交媒體，從而使自己成為一個(gè)更快樂、更聰明、社交聯(lián)系更廣的人。 □