becoming a new mum can be a stressful experience for even the most patient woman.

　　surviving on little sleep and with little time for themselves, many find they are unfulfilled and unhappy.

　　but now researchers have revealed a ten-point action plan to help young mums out of the doldrums.

　　suggestions include saying hello to a stranger, turning off the television and spoiling themselves with a treat every day.

　　by following the steps, mothers should be able to lead a fulfilling and contented life.

　　the research was carried out by netmums, an online support group who asked 1,000 new mothers to follow the principles.

　　after just 28 days, mothers had reported significantly higher 'happiness levels'.

　　netmums co-founder sally russell said: "research has shown that mothers are at their least happiest stage in the first few years of bringing up children becasue they are so stressed and overworked.

　　"social isolation is one of the main reasons for this."

　　"these steps are about mothers taking a little bit of time to make themselves happy."

　　how you can put a smile on your face

　　1. count your blessings. list ten things you like about yourself in a 'happiness diary'.

　　2. have a laugh every day. laughter comes easily to children, so try to get them giggling.

　　3. do a good turn. let someone have your parking space - or offer your partner a massage.

　　4. treat yourself everyday. home pedicure, glass of wine or some chocolate.

　　5. halve your tv viewing. instead, complete a task that you keep putting off.

　　6. say hello to a stranger. and smile as you do so.

　　7. look after something you've planted. smell the soil as you plant seeds.

　　8. get physical. do 100 skips and try to remember childhood rhymes.

　　9. phone or talk to a friend. think of four things you really want to ask them.

　　10. talk time. try to book an hour of quality time with your partner every week.

　　(agencies)

　　即使是最有耐性的女人，在初为人母时也会感到紧张不安。

　　许多人睡不着觉，几乎没有属于自己的时间，这让她们感到没有成就感，没有快乐。

　　不过，研究人员最近公布了十点行动计划，以此帮助年轻妈妈走出忧郁的泥淖。

　　他们建议年轻妈妈和陌生人打招呼、关掉电视机、每天来点美味犒劳一下自己。

　　按照这些步骤去做，妈妈们一定会感到日子充实、心情惬意。

　　这项研究由网上互助组织“妈妈网”负责进行，它邀请了1000位新妈妈前来尝试这些措施。

　　研究仅仅进行了28天，就有年轻妈妈说她们感到非常“快乐”。

　　“妈妈网”创始人之一莎莉·罗素说：“研究显示，在抚育孩子的最初几年里，妈妈们最不开心。这个时期，她们的压力和工作量都很大。”

　　“与社会脱离是产生这一现象的一大原因。”

　　“这些措施仅占用妈妈们一点点时间，却可以让她们开心和快乐。”

　　怎样让自己保持微笑?

　　1. 快乐知多少。在“开心日记”里记下十件你喜欢并且是关于你的乐事。