哈佛大學(xué)幸福課積極心理學(xué)lecture 13 面對(duì)壓力

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1、Lecture 13 Positive Psychology制定自我和諧的目標(biāo)Carpe Diem. Seize the day. So lets continue on this path and go a little bit more in depth into this idea of self-concordancegoal self-concordance 目標(biāo)自我一致性 ; 目標(biāo)自我一致 knkrdns self-concordance 自我和諧；自我協(xié)調(diào)in concordance with 一致；和諧 1. N-VAR If there is concordance betw

2、een two things, they are similar to each other or consistent with each other. 一致 正式 例： .a partial concordance between theoretical expectations and empirical evidence. .理論期待和經(jīng)驗(yàn)證據(jù)之間的部分一致。2. N-COUNT A concordance is a list of the words in a text or group of texts, with information about where in the te

3、xt each word occurs and how often it occurs. The sentences each word occurs in are often given. 索引 . What are some benefits of self-concordance? The first one, and there are many, the first one is the obvious one. You dont need to be a rocket scientist, or even a social scientist to understand that

4、setting self-concordant goals can potentially make us happier. Because we are pursuing something we care about, it is more likely to reinforce our enjoyment of the journey.我們?cè)谧非笞约合矚g的事情，更加增加了人生旅途的樂(lè)趣。 The second thing, in addition to increasing well-being, certainly connected to well-being is that ver

5、y often, having self-concordant goals, having goals in general, but in particular self-concordant goals, resolves internal conflicts解決內(nèi)心沖突. For example, it helps us deal with anxiety, with uncertainty, with existential questions, “what am I about? What am I doing? Why am I here? ” and if you think a

6、bout it , very often when we go through periods when we are not sure where we are going, where every fork in the road十字路口fork in the road 岔路，三岔路口 A fork in a road, path, or river is a point at which it divides into two parts and forms a Y shape. (道路、河流等的) 岔口 is about ambivalence美 mbvlns n. 心理 矛盾情緒；正

7、反感情并存sociological ambivalence 角色兩難 emotional ambivalence 矛盾情緒ambivalence about 有愛(ài)恨的矛盾心理 affective ambivalence 情感矛盾 ; 矛盾情緒 Pragmatic Ambivalence 語(yǔ)用模糊 ; 語(yǔ)用含糊 ; 語(yǔ)用模糊 the simultaneous existence of two opposed and conflicting attitudes, emotions, etc 舉棋不定 and uncertainty, thats when existential ,zstnl 哲學(xué)

8、用語(yǔ)adj. 存在主義的；有關(guān)存在的；存在判斷的existential anxiety 存在焦慮existential threat 存在性威脅 ; 存亡威脅 existential living 存在式生活 questions come up. Thats when theres uncertainty. Thats when very often, theres unhappiness, whereas when we know what our path is, it helps to resolve internal conflict. An interesting way to th

9、ink about it is by drawing comparison to by comparison to 與相比較interpersonal conflicts. So here we are talking about intra-personal conflictsIntra-personal conflict: 人的內(nèi)在沖突inter-personal conflict: 人際間的沖突 , within, anxiety, depression, often a result of that. But theres a lot of research on interperso

10、nal conflicts. And I talked about briefly when I discussed practical idealism and conflict resolution. And the way to deal with the conflicts, the best way to deal with the conflicts and resolve them is to have a super ordinate rdnt n. 數(shù)縱座標(biāo)；縱線(xiàn)vertical scale n. 數(shù) 縱坐標(biāo) ordinate /dnt/ 1. N the vertical

11、or y-coordinate of a point in a two-dimensional system of Cartesian coordinates 縱坐標(biāo)co-ordinate 或 coordinateIf you coordinate an activity, you organize the various people and things involved in it. 協(xié)調(diào) If you coordinate clothes or furnishings that are used together, or if they coordinate, they are sim

12、ilar in some way and look nice together. 搭配 (衣服、飾品) goal制定一個(gè)協(xié)調(diào)的目標(biāo), a goal in which both sides, both conflicting sides engage in and are dependent on one another or intra-dependent相互獨(dú)立. And that resolves interpersonal or inter-group conflicts. This is work of Muzafer Sherif or Elliot Aronson. In the

13、same way, having a goal helps to solve internal conflicts, intra-personal conflicts. Because it takes our mind away from those existential, often important, but sometimes difficult questions, especially when they persist. Away from anxiety, away from depression, and we are focused on something we re

14、ally, really want to do. Also, it increases the likelihood可能性 of success. Individuals who set self-concordance goals are more motivated有動(dòng)力的; they are more likely to work hard, they are more likely to put their all in whatever it is, that they are doing. In the long term, those who pursue their passi

15、ons are more likely to succeed. Again, seems pretty straight forward, pretty self-evident common sense. But as we often said, common sense is not that common. In many ways, this increased likelihood of success when we pursue the things that we are passionate aboutPassion 激情Passionate adj. 熱情的；熱烈的，激昂

16、的；易怒的passionate pnit adj. having or expressing strong emotions defines the “no pain, no gain” maximn. 格言；準(zhǔn)則；座右銘formula , criterion , motto A maxim is a rule for good or sensible behaviour, especially one in the form of a saying. 格言 maxim mksim a saying that is widely accepted on its own merits . It

17、defines it and changes it to the following maxim,“ Do it better with pleasure.” Now if you quote me on this, Ill deny it. I did not say. If you show someone the video of me saying it, Ill say that its my cheesy twin brother who coinYou use the other side of the coin to mention a different aspect of

18、a situation. 另一方面 If you coin a word or a phrase, you are the first person to say it. 創(chuàng)造 (新詞語(yǔ))ed it. But its true. We do do it better with pleasure if we pursue our passions. What happens in practice, again, theres a lot of research on it. You are reading some of it; I elaborate on some of it in the

19、 book. There are a lot of research that shows that when we are engaged in a self-concordance goal, we are much more likely to then continue to pursue self-concordant goal. Because it was good that we were more successful; we want more of it. Its self-reinforcing. Not just on the macro level of life

20、goals where it does that, but also on the micro level. And what we see is a trickle effectTrickle down effect 涓滴效應(yīng) . People who set self-concordant goals were actually doing better in areas that were not necessarily self-concordant. For instance, lets say you are a member of an undergrad Accapellaac

21、capella n. 清唱（等于music without instrument） group. And you really enjoy it. In self-concordant, its something that you believe in. Something you enjoy. Something that is interesting to go. Something you are doing because you are really want to be doing it. In other words, a self-concordant goal that w

22、ill have an effect, a positive effect on other areas in your life, such as a class that you dont necessarily enjoy that much. But you are doing more because you feel that you have to, as opposed to you really really want to. So potentially identifying self-concordant goals can also help you improve

23、your grades. Again even though they are not related at all. Because overall, you are more motivated; you are more excited; you are more interested; and you enjoy life as a whole more in positive emotions have a trickle effect. In a way you can think about it like a candle in a dark room. Very often

24、you dont need to light up the entire room with lights, a single candle sometimes is enough to spread the light to darkened corners of the room. The same with the self-concordant goals. They have a trickle effect. Choosing to do things, doing what we want to do has also health benefits. This is one o

25、f the most important studies done in the field of psychology by , once again, our own Ellen Langer. What she did was going into old age home養(yǎng)老院s and divide it, the old age home randomly into two groups. The one group got all the support that they needed, whatever they wanted they got. They asked for

26、 certain food, they got it. They asked to be helped, carrying out certain tasks, they got it. Everything was done for them. In many ways, the old age homes that many people dream of. And then the second group didnt have as good. Not everything was catered for迎合；供應(yīng)伙食；為提供所需 them. They very often had t

27、o do their own things. For example, notablynotably /ntbl/ 1. ADV You use notably to specify an important or typical example of something that you are talking about. 尤其 adv. 顯著地；尤其especially , remarkably , prominently 2. Notify 通知 告知 （動(dòng)詞）3., they had to water their own plants. They very often had to

28、set their own routine during the day. The service wasnt as great as the first group. They had to tell the employees if they needed something. They very often had to get it themselves. And again, they planted , they watered their own plants. And what they did was, Langer created this two different sc

29、enarioscenario /snr/ CET6 TEM8 ( scenarios ) 1. N-COUNT If you talk about a likely or possible scenario, you are talking about the way in which a situation may develop. 設(shè)想; 可能的情況 scenario analysis 情境分析，情況分析；場(chǎng)景分析 scenario planning 情景規(guī)劃；前景計(jì)劃；情境企劃 usage scenario 使用場(chǎng)景 s and then went back 8 months later

30、. After 18 months, the second group, the group that watered their plants, the group that took care of their day, the group that was not catered for, in the same way as the first group, they were less likely to be depressed; they were happier; they were more energetic; more independent, physically he

31、althier. And the clincherclincher /klnt/ ( clinchers )1. N-COUNT A clincher is a fact or argument that finally proves something, settles a dispute, or helps someone achieve a victory. (能作為最終證據(jù)、解決爭(zhēng)論或取得勝利的)事實(shí) 非正式 例： DNA fingerprinting has proved the clincher in this investigation. DNA指紋已為此項(xiàng)調(diào)查出示了鐵證。2.

32、鐵鉗 , 18 months later, they were 50 percent more likely to be alive. The only difference being that group that was healthier, happier, more likely to be alive, had choice. They did their own thing. They were asked what do you want to do, as opposed to being catered for, being supported. And in some w

33、ay, this was too easy. There was no choice involved. And when we choose, when we do what we want to, it has implications to our well-being, to our success, and to our physical health, to the point of to the point of 達(dá)到什么的程度leading to longer life.讓爸爸媽媽在家里，也許是對(duì)他們最好的尊重和選擇。下個(gè)學(xué)期，他們想在家，就在家呆著吧。有空，我就帶他們出去玩。

34、 Significant difference with such little intervention. And yet so many of the old age homes today are built around the notion of “l(fā)ets catered to all their needs; lets do everything that they desire; lets make it easy for them” . Thats not necessarily good. Theres too easy, whether its the notion th

35、at I talked about in the book, “the under-privilege of the privilege特權(quán)中的非特權(quán)”, or things are too easy, or we dont fail enough; whether it is in the old age home, or it becomes too easy, as opposed to making choices and struggling and making decisions. And it applies as we will see later also, to the

36、notion of stress, and how important that can be in cultivating resilience and ultimately happiness. Too easy is not necessarily good. Finally, we see this also in oppressive regimes versus democracies.壓迫政權(quán)和民主之間也是這樣Regime：政權(quán)，政體；社會(huì)制度；管理體制Refugee：難民，避難者；流亡者，逃亡者 One of the main reasons why people are ha

37、ppier under democracies, and remember , that is one of few external circumstances that can predict happiness, one of the reasons is because under democracies, people have choice. As opposed to under dictatorshipdktetp 專(zhuān)政；獨(dú)裁權(quán)；獨(dú)裁者職位Dictatorship is government by a dictator. 專(zhuān)政 A dictatorship is a count

38、ry which is ruled by a dictator or by a very strict and harsh government. 獨(dú)裁國(guó)家 , very often they are told “Ok，you need to go into accounting. You need to go into engineering. And you need to go into athletics. ” and so on. And when you have a choice, that is a good predictor of happiness.Lets shift

39、gearshift gear 改變方法；換擋；變速機(jī)構(gòu)；調(diào)檔齒輪 a little bit. Im gonna talk about something very much related to self-concordance, but from a different angle. Im gonna talk about values in action, or in short, the VIA行為價(jià)值觀(guān). Values in action, the VIA, is arguably adv. 可論證地；可爭(zhēng)辯地；正如可提出證據(jù)加以證明的那樣地 廣義用法可能，大概 the most am

40、bitious, and certainly one of the most important projects within positive psychology. It was initiated by Chris Peterson in the picture, professor of University of Michigan and Martin Seligman. And what they wanted to identify was positive psychology is alternative 代替If one thing is an alternative t

41、o another, the first can be found, used, or done instead of the second. 替代品 to the DSM. The DSM, the Diagnostic and Statistical Manual of Mental Disorder精神疾病診斷與統(tǒng)計(jì)手冊(cè)Diagnostic：,danstk adj. 診斷的；特征的 n. 診斷法；診斷結(jié)論diagnostic tool 診斷工具 , which is essentially the classification of all known mental disorders.

42、 Its a very thick book, a very important document where it says, for example, it lists certain criteria and it says if a person has seven of the ten of these criteria for X period of time, that person has major depression. If the person has three of four criteria for Y period of time, that person ha

43、s schizophrenia, or dysthymia, or 季節(jié)性心理疾病Dysthymia: 心理學(xué)dysthymia /dsam/ N the characteristics of the neurotic and introverted, including anxiety, depression, and compulsive behaviour 精神抑郁癥 psychiatry seasonal affective disorder, or all of the psychopathologies精神疾病 that are known to us, that have bee

44、n defined and classified. A very important document. Come along Seligman and Peterson right at the beginning when positive psychology came onto the scene and say, “l(fā)ets create an alternative. Lets create an alternative to the DSM that will identify instead of weaknesses, instead of pathologies, inst

45、ead of deficiencies, it will identify individual strengths and virtues. ” And they identified 24 character strengths人格力量, all enlistenlist in v. 應(yīng)募，參軍If someone enlists or is enlisted, they join the army, navy, marines, or air force. 使入伍; 入伍If you enlist the help of someone, you persuade them to hel

46、p or support you in doing something. 贏得 enroll in 參加；選課 vt. 登記；卷起；入學(xué)；使入會(huì) vi. 注冊(cè)；參軍 Register：登記；注冊(cè)；掛號(hào) Recruit ：招聘；新兵；新成員ed, explained, described in this book. Not only did they identified the character strengths, they also created mechanisms, ways, means of measuring these character strengths. For ex

47、ample, an online test, one you would be taking next week, that can help you , as a first step, identify your values in actions: what are your character strengths; what are your virtues; what are you good at; what are you passionate about. The thing about character strengths, when they identified the

48、m, they made sure that they identified universal characteristics. In other words, it wasnt chosen by you know, male, white academics living in America. This was research done all over the world, cross culturally to identify characters that are identical, whether it was in United States or Europe, As

49、ia, China, Japan, as well as the Massai tribe部落； 肯尼亞 in Kenya and the Inuits in Northern Greenland. So this was an international research project, because what they though, if we can find things that are common to all cultures, we will identify what is the part of human nature, as opposed to human n

50、urture. And they admit you know that this may change over time;we may become more sophisticated in measuring them. But as a start, the character strengths and virtues, the values in action, manual 手冊(cè)and test, is an excellent start, the one what youll benefit from a great deal, as you will see shortl

51、y馬上就會(huì)明白. The key aspect also of these characteristics is that they have more value. For example, the ability to run fast, its certainly some people have this strength, you know having more fast twitchIf something, especially a part of your body, twitches or if you twitch it, it makes a little jumpin

52、g movement. (身體等) 抽動(dòng) than slow twitch, having stronger muscles, for instance. It certainly is a strength, but its not a character strength. Because it doesnt in and of itself have a moral component. You could use your strength and your speed toward moral ends, but in and of itself, it has not been v

53、alued as a moral characteristic. Similarly, in order for something to be a strength, it has to be used toward moral end. For instance, as youll see, humor is one of the character strengths. However, if humor is used to hurt用于傷害他人，就不是力量；要有道德標(biāo)準(zhǔn)；如高級(jí)知識(shí)分子，沒(méi)有道德是最危險(xiǎn)的，如趙本山，轉(zhuǎn)基因，地溝油等；復(fù)旦大學(xué)投毒案；馬家爵案等。必須要有道德高尚，用道

54、德規(guī)范自己。 other people as it sometimes is, it cannot be considered a strength. So its used toward moral noble ends. What values in action are in many ways, they are about self-concordant journey. Meaning, when we set a goal and outcome, we are about a destination, yes, it certainly benefits the journey

55、. Yes, it certainly helps us enjoy by liberating us, helps us enjoy the here and now. But ultimately, what our focus is on the end result. With values in action, our focus is on specifically, directly the journey. How can I enjoy getting to the end, my destination? Is it by engaging in a lot of lear

56、ning? Is it by which may be a character strength of mine, love of learning? Is it by engaging leading other people, the leadership is one of those character strengths? Is it by being spiritual and praying along the path, if spirituality or awe 信仰和敬畏is my character strengths. So its helping us enjoy

57、the journey on the way to a destination we deemIf something is deemed to have a particular quality or to do a particular thing, it is considered to have that quality or do that thing. 認(rèn)為; 相信 valuable. In other words, if we have a self-concordant end and a self-concordant journey, this is what happin

58、ess is. Both present benefit (journey) as well as future benefit (outcome). And thats why it goes hand in hand with a self-concordant goal. Its not that the self-concordant goals dont help us enjoy the journey, and its on the VIA does help us reach a better outcome. It does. However, when they go to

59、gether, we are more likely to experience a complete experience of happiness, of fulfillment. And a lot of research has shown how identify our values in action and more importantly applying them, using them, exercising them leads to higher levels of happiness and success. And this is not just cor-rel

60、ational; there is a causalcausal relationship 因果關(guān)系 causal relation 因果關(guān)系 causal analysis 因果分析 causal factor 起因；病原 kzl If there is a causal relationship between two things, one thing is responsible for causing the other thing. 因果關(guān)系的 relationship. And your exercise for next week will be to implement it

61、, which will ultimately hopefully lead you to more success as well as more of the ultimate currency. In addition to the questionnaire that you will be taking here are some other criteria to identify what are your personal character strengths. The first one is “is this the real me?” Do I feel authent

62、ic, most myself, when I am working in a group? When I am leading people? When I am learning something new? When I am praying? When Im watching a comedy or telling jokes or listening to jokes? When do I feel most myself? William James, back in the 19th century, 我時(shí)常覺(jué)得定義一個(gè)人性格的最好辦法就是尋找特定的心理，或道德態(tài)度，它們出現(xiàn)時(shí)，

63、他覺(jué)得自己最為積極和活躍。在這種時(shí)刻，他內(nèi)心有一個(gè)聲音說(shuō)，這就是真的我?！癐 have often thought the best way to define a mans character would be to seek out the particular mental or moral attitude in which, when it came upon him, he felt himself most deeply and intensely active and alive. At such moments there is a voice inside which sp

64、eaks and says, “This is the real me!” ” when is the real you coming out? Is it when you act bravely? Is it when you apply yourself and work hard at something? Is it when you plan and you are prudentSomeone who is prudent is sensible and careful. 謹(jǐn)慎的 prudent monetary policy 穩(wěn)健的貨幣政策；謹(jǐn)慎的貨幣政策, careful about the future? Its a strength, too. When you are acting according to your character strengths, you feel energized and you feel motivated. It comes from within. It feels natural. Again, this is about understanding your personal nature, the constrained view of