哈佛大學幸福課積極心理學lecture 13 面對壓力

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1、Lecture 13 Positive Psychology 制定自我和諧的目標 Carpe Diem. Seize the day. So let’s continue on this path and go a little bit more in depth into this idea of self-concordancegoal self-concordance 目標自我一致性 ; 目標自我一致 [k?n'k?rdns] self-concordance 自我和諧；自我協(xié)調(diào) in concordance with 一致；和諧 1. ?N-VAR If th

2、ere is concordance between 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, wi

3、th information about where in the text 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 don’t need to be a rocket scientist, or

4、even a social scientist to understand that 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. 我們在追求自己喜歡的事情，更加增加了人生旅途的樂趣。 The second thing, in addition to increasing well-bei

5、ng, certainly connected to well-being is that very 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? W

6、hat am I doing? Why am I here? ” and if you think about 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" shap

7、e. (道路、河流等的) 岔口 is about ambivalence美 [?m'b?v?l?ns] · n. [心理] 矛盾情緒；正反感情并存 sociological ambivalence 角色兩難 emotional ambivalence 矛盾情緒 ambivalence about 有愛恨的矛盾心理 affective ambivalence 情感矛盾 ; 矛盾情緒 Pragmatic Ambivalence 語用模糊 ; 語用含糊 ; 語用模糊 the simultaneous existence of two opposed and conf

8、licting attitudes, emotions, etc 舉棋不定 and uncertainty, that’s when existential [,?ɡz?'st?n??l] 哲學用語 adj. 存在主義的；有關存在的；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. That’s when there’s uncertainty. That’s when very often, there’

9、s unhappiness, whereas when we know what our path is, it helps to resolve internal conflict. An interesting way to think about it is by drawing comparison to by comparison to 與…相比較 interpersonal conflicts. So here we are talking about intra-personal conflicts Intra-personal conflict: 人的內(nèi)在沖突 int

10、er-personal conflict: 人際間的沖突 , within, anxiety, depression, often a result of that. But there’s a lot of research on interpersonal 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 th

11、e conflicts and resolve them is to have a super ordinate· ['?rd?n?t] n. [數(shù)]縱座標；縱線 vertical scale n. [數(shù)] 縱坐標 ordinate /???d?n?t/ 1.? N the vertical or y-coordinate of a point in a two-dimensional system of Cartesian coordinates 縱坐標 co-ordinate 或 coordinate If you coordinate an activity, you o

12、rganize 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 similar in some way and look nice together. 搭配 (衣服、飾品) goal制定一個協(xié)調(diào)的目標 , a goal in which both sides, both conflicting sides engage in and

13、are dependent on one another or intra-dependent相互獨立 . And that resolves interpersonal or inter-group conflicts. This is work of Muzafer Sherif or Elliot Aronson. In the same way, having a goal helps to solve internal conflicts, intra-personal conflicts. Because it takes our mind away from those exi

14、stential, often important, but sometimes difficult questions, especially when they persist. Away from anxiety, away from depression, and we are focused on something we really, really want to do. Also, it increases the likelihood可能性 of success. Individuals who set self-concordance goals are more

15、motivated有動力的 ; 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 passions are more likely to succeed. Again, seems pretty straight forward, pretty self-evident common sense. But as we often sa

16、id, common sense is not that common. In many ways, this increased likelihood of success when we pursue the things that we are passionate about Passion 激情 Passionate adj. 熱情的；熱烈的，激昂的；易怒的 passionate [ 'p???nit ] adj. having or expressing strong emotions defines the “no pain, no gain” maximn. 格言

17、；準則；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 [ 'm?ksim ] a saying that is widely accepted on its own merits . It defines it and changes it to the following maxim,“ Do it better with pleasure.” Now if y

18、ou quote me on this, I’ll deny it. I did not say. If you show someone the video of me saying it, I’ll say that it’s my cheesy twin brother who coin You use the other side of the coin to mention a different aspect of a situation. 另一方面 If you coin a word or a phrase, you are the first person to say

19、 it. 創(chuàng)造 (新詞語) ed it. But it’s true. We do do it better with pleasure if we pursue our passions. What happens in practice, again, there’s a lot of research on it. You are reading some of it; I elaborate on some of it in the book. There are a lot of research that shows that when we are engaged in a

20、 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. It’s self-reinforcing. Not just on the macro level of life goals where it does that, but also on the micro level. And what we see is

21、a trickle effectTrickle down effect 涓滴效應 . People who set self-concordant goals were actually doing better in areas that were not necessarily self-concordant. For instance, let’s say you are a member of an undergrad Accapellaaccapella · n. 清唱（等于music without instrument） group. And you really

22、 enjoy it. In self-concordant, it’s 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 will have an effect, a positive effect on other areas in your l

23、ife, such as a class that you don’t 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 your grades. Again even though they are not related at all. B

24、ecause 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 you don’t need to light up the entire room with lights, a sin

25、gle 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 of the most important studies done in the field of psycholo

26、gy 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 certain food, they got it. They asked to be helped, car

27、rying 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 didn’t have as good. Not everything was catered for 迎合；供應伙食；為…提供所需 them. They very often had to do their own things. For example, notablynotably

28、 /?n??t?bl?/ 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 （動詞） 3. , they had to water their own plants. They very often had to set their own routine during

29、the day. The service wasn’t 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 scenarioscenario /s??nɑ?r????/

30、 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. 設想; 可能的情況 scenario analysis 情境分析，情況分析；場景分析 scenario planning 情景規(guī)劃；前景計劃；情境企劃 usage scenario 使用場景 s and then went back 8 months later. After

31、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 healthier.

32、 And the clincherclincher /?kl?nt??/ ( 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)、解決爭論或取得勝利的)事實 [非正式] 例： DNA fingerprinting has proved the clincher in this investigation. DNA指紋已為此項調(diào)查出示了鐵證。

33、 2. 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

34、in some way, 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 達到什么的程度 leading to longer life. 讓爸爸媽媽在家里，也許是對他們最好的尊重和選擇。下個學期，他們想在家，就在家呆

35、著吧。有空，我就帶他們出去玩。 Significant difference with such little intervention. And yet so many of the old age homes today are built around the notion of “l(fā)et’s catered to all their needs; let’s do everything that they desire; let’s make it easy for them” . That’s not necessarily good. There’s too easy, w

36、hether it’s the notion that I talked about in the book, “the under-privilege of the privilege特權中的非特權 ”, or things are too easy, or we don’t 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

37、will see later also, to the 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.壓迫政權和民主之間也是這樣 Regime：政權，政體；社會制度；管理體制 Refugee：難民，避難者；流亡者，逃亡者 O

38、ne of the main reasons why people are happier 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 dictatorship[d?k'tet?'??p] 專政；獨裁權；獨裁者職位 Dictatorship is gov

39、ernment by a dictator. 專政 A dictatorship is a country which is ruled by a dictator or by a very strict and harsh government. 獨裁國家 , 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

40、choice, that is a good predictor of happiness. Let’s shift gear shift gear 改變方法；換擋；變速機構；調(diào)檔齒輪 a little bit. I’m gonna talk about something very much related to self-concordance, but from a different angle. I’m gonna talk about values in action, or in short, the VIA 行為價值觀 . Values in action,

41、 the VIA, is arguably· adv. 可論證地；可爭辯地；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 ambitious, 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 t

42、o identify was positive psychology is alternative 代替 If one thing is an alternative to 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)計手冊 Diagnostic：[,da??ɡ'nɑst?k] adj. 診斷的；特征的 n.

43、 診斷法；診斷結論 diagnostic tool 診斷工具 , which is essentially the classification of all known mental disorders. It’s 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, th

44、at person has major depression. If the person has three of four criteria for Y period of time, that person has schizophrenia, or dysthymia, or 季節(jié)性心理疾病 Dysthymia: [心理學] dysthymia /d?s?θa?m??/ N the characteristics of the neurotic and introverted, including anxiety, depression, and compulsive beha

45、viour 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 been 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)

46、et’s create an alternative. Let’s create an alternative to the DSM that will identify instead of weaknesses, instead of pathologies, instead of deficiencies, it will identify individual strengths and virtues. ” And they identified 24 character strengths人格力量 , all enlistenlist in v. 應募，參軍 If someon

47、e 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 help or support you in doing something. 贏得 enroll in 參加；選課 · vt. 登記；卷起；入學；使入會 · vi. 注冊；參軍 · Register：登記；注冊；掛號 · Recruit ：招聘；新兵；新成員 ed, explained, desc

48、ribed in this book. Not only did they identified the character strengths, they also created mechanisms, ways, means of measuring these character strengths. For example, 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 y

49、our character strengths; what are your virtues; what are you good at; what are you passionate about. The thing about character strengths, when they identified them, they made sure that they identified universal characteristics. In other words, it wasn’t chosen by you know, male, white academics livi

50、ng 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, Asia, 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 rese

51、arch 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 nurture. And they admit you know that this may change over time;we may become more sophisticated in measuring them. But as a start, th

52、e character strengths and virtues, the values in action, manual 手冊 and test, is an excellent start, the one what you’ll benefit from a great deal, as you will see shortly馬上就會明白 . The key aspect also of these characteristics is that they have more value. For example, the ability to run fast, it’s c

53、ertainly some people have this strength, you know having more fast twitch If something, especially a part of your body, twitches or if you twitch it, it makes a little jumping movement. (身體等) 抽動 than slow twitch, having stronger muscles, for instance. It certainly is a strength, but it’s not a c

54、haracter strength. Because it doesn’t 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 valued as a moral characteristic. Similarly, in order for something to be a strength, it has to be used toward moral end.

55、 For instance, as you’ll 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；要有道德標準；如高級知識分子，沒有道德是最危險的，如趙本山，轉基因，地溝油等；復旦大學投毒案；馬家爵案等。 必須要有道德高尚，用道德規(guī)范自己。 other people as it sometimes is, it cannot be considered a strength. So it’s used toward moral noble ends.

56、 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. Yes, it certainly helps us enjoy by liberating us, helps us enjoy the here and now. But ultimately, what our

57、 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 learning? Is it by which may be a character strength of mine, love of learning? Is it by engaging leading other p

58、eople, 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 it’s helping us enjoy the journey on the way to a destination we deem If something is deemed to have a particular quality or to

59、 do a particular thing, it is considered to have that quality or do that thing. 認為; 相信 valuable. In other words, if we have a self-concordant end and a self-concordant journey, this is what happiness is. Both present benefit (journey) as well as future benefit (outcome). And that’s why it goes h

60、and in hand with a self-concordant goal. It’s not that the self-concordant goals don’t help us enjoy the journey, and it’s on the VIA does help us reach a better outcome. It does. However, when they go together, we are more likely to experience a complete experience of happiness, of fulfillment. And

61、 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-relational; there is a causalcausal relationship 因果關系 causal relation 因果關系 causal analysis 因果分析

62、 causal factor 起因；病原 ['k?zl] If there is a causal relationship between two things, one thing is responsible for causing the other thing. 因果關系的 relationship. And your exercise for next week will be to implement it, which will ultimately hopefully lead you to more success as well as more of th

63、e 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 authentic, most myself, when I am working in a group? When I am leading people? When

64、I am learning something new? When I am praying? When I’m watching a comedy or telling jokes or listening to jokes? When do I feel most myself? William James, back in the 19th century, 我時常覺得定義一個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，他覺得自己最為積極和活躍。在這種時刻，他內(nèi)心有一個聲音說，這就是真的我。 “I have often thought the best way to

65、 define a man’s 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 speaks and says, “This is the real me!” ” when is the real you coming out?

66、 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 prudent· Someone who is prudent is sensible and careful. 謹慎的 prudent monetary policy 穩(wěn)健的貨幣政策；謹慎的貨幣政策 , careful about the future? It’s 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