哈佛-幸福心理学

哈佛-幸福心理学 Positive Psychology: The Science of Happiness 积极心 理学:幸福的科学 1 SUCCESS (cause) HAPPINESS (effect) 成功(因) 幸福(果) SUCCESS (effect) HAPPINESS (cause) 成功(果) 幸福(因) 2 Increasing positive emotions leads to: 提升积极情绪可以带来 • • • • • • Higher creativity 更高的创造力 Increased engagement and motivation 更高的投入和动机 Higher productivity 更高的生产率 Lower turnover 更低的流失率 Better health 更健康 Improved relationships/teamwork 更好的人际/ 团队合作 3 Focusing On What Works 专注积极 ―The aim of Positive Psychology is to catalyze a change in psychology from a preoccupation only with repairing the worst things in life to also building the best qualities in life.‖ Martin Seligman ―积极心理学的目标是促使心理学从只关 注于 修复生命中的问 题 快递公司问题件快递公司问题件货款处理关于圆的周长面积重点题型关于解方程组的题及答案关于南海问题 ，趋向同时致力于建立生命 中的美好品 质。‖ 马丁 ? 塞利格曼 4 Reframing Questions: The Case of At-Risk Population 重建问题:高危人群 • Traditional psychology (Post-WWII) 传统心理学(二战后) – ―Why do these individuals fail?‖ ―为什么这些人会出现这样那样的问题,‖ • Positive psychology (1980s-) 积极心理学(1980-) – ―What makes some individuals succeed despite unfavorable circumstances?‖ ―为什么一些人即使在环境不利的情况下，依然能够成功,‖ 5 Learning From What Works 从可行中学习 ? Successful children 成功的孩子 ? Resilience 抗挫力(心理弹性) ? Superkids? 超级儿童, ? Ordinary characteristics, extraordinary results 平凡的特点，非凡的结果 – – – – – Set future goals 设定未来目标 An optimistic outlook 乐观的展望 Identifiable role models 可学习的榜样 Strength focused 关注优势 Physical exercise 锻炼身体 6 7 ―We see what we look for and we miss much of what we are not looking for even though it is there... Our experience of the world is heavily influenced by where we place our attention.‖ Stavros and Torres ―我们能看到的是我们所寻找的，我们常错过很多我们 不 曾关注的事物，即使它们就在眼前…我们关于这个 世界的 经验很大程度受到我们的注意力的影响。‖ 斯塔夫罗斯和托雷斯 8 ―The most common source of mistakes in management decisions is the emphasis on finding the right answer rather than the right question.‖ ―管理决策中最常见的错误的根源， 在于着重寻找正确的 答案，而非提出 正确的问题。‖ ―The most serious mistakes are not being made as a result of wrong answers. The truly dangerous thing is asking the wrong question.‖ ―最严重的错误不是来自错误的答 案。真正危险的，是提 了错误的问 题。‖ 9 Sample Questions 问题示例 1. What am I grateful for? 我感激的事情是什么, 2. What progress have I made today? 今天，我取得了哪些进步, 3. What can I appreciate (about other/self/life)? 我感恩他人/自己/生活的是什么, 4. What are my/their strengths? 我和他人的优势是什么, 6. What questions can I ask to create a better relationship/life/organization? 我提出什么样的问题，可以创 立更好的关系/生活/组织, 5. What gives me/them strength? 带给我和他人力量的是 什么, 10 The Permission to be Human 自我悦纳 11 12 Unconditional Acceptance 无条件的接纳 • Paradox: ―Ironic Processing‖ 两难问题 • No resignation 不放弃 • Active acceptance 积极的接纳 ―The higher type of man is not a machine.‖ Confucius (Analects, II, XII) ―子 曰:―君子不器.‖ 13 Do we—in our homes, schools, organizations, and in society as a whole—give people the permission to be human? 我们 是否——在我们的家里、学校里、组织里 和整个社会中—— 都给别人机会，允许他们 可以做―真正的人‖, 14 Stress 压力 15 Reframing Questions: The Case of Stress 改变提问:压力情境 • Traditional psychology-传统心理学 – ―Why are so many people stressed? 为什么那么多人深感压力和焦虑, • Positive psychology-积极心理学 – ―What do those who are successful and able to lead a healthy and happy life do? 那些成功的、过着健康而幸福的生活的人们，是如 何做到的, 16 Simplify! 简单生活 • Do less, not more (quantity affects quality) 做得更少，而不是更多 (数量影响质量) • Reduce multi-tasking (quantity AND quality) 避免同时处理多个任务 (数量和质量) • Time Affluence (versus Material Affluence) 时间富裕(与物质富裕) • Time for play 有娱乐时间 • Time for family and friends 有时间与家人朋友相处 17 Stress is not the problem 压力并不是问题 Lack of recovery is the problem 无法恢复才是问题 18 Multi-Level Recovery 多水平的恢复 • • • Micro (minutes, hours) 微小的(分钟、小时) Mezzo (nights, days) 中等的(夜、天) Macro (weeks, months) 长的(周、月) 19 The Mind-Body Connection 身心合一 20 Overcoming Depression (Babyak et al. 2000) 战胜抑郁 (贝 比艾克等人，2000) • 156 patients with Major Depressive Disorder 156名重型 抑郁患者 • Three groups (exercise, medicine, exercise*medicine) 分为三组(锻炼治疗，药物治疗，锻炼 药物联合治疗) • Anti-depressant: Sertraline (Zoloft) 抗抑 郁药:舍曲林(佐洛复) • Exercise: Thirty minutes three times/week 锻炼治疗:每周3次，每次30分钟 21 Overcoming Depression (Babyak et al. 2000) 战胜抑郁 (贝比艾克等人，2000) • Results (16 weeks) 结果(16周): – All three groups improved (>60%) 三组都出现了改善(60%以上) – No significant differences among groups 三组间没有显著差异 • 10 months follow-up 10个月随访 : – Relapse medication 药物治疗复发率: 38% – Relapse medication*exercise 联合治疗复发率: 31% – Relapse exercise 锻炼治疗复发率: 9% • Not exercising is like taking depressants 没有锻炼与服用致抑郁药类似 22 Exercise Revolution 运动变革 • Obesity 肥胖 • School performance 学业成绩 • Violence 暴力 • Happiness 幸福感 23 ―In a way, exercise can be thought of as a psychiatrist’s dream treatment. It works on anxiety, on panic disorder, and on stress in general, which has a lot to do with depression. And it generates the release of neurotransmitters—norepinephrine, serotonin, and dopamine—that are very similar to our most important psychiatric medicines. Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin, right where it is supposed to go.‖ --- John Ratey ―从某种角度来说，锻炼是精神病学家最理想的治疗方法。 它对焦虑、惊恐障碍或者与很多抑郁有关的压力都有作 用。 它能引起递质释放——去甲肾上腺素、五羟色胺和 多巴胺 ——这与大多数抗精神病药物的作用机制都类似。 做适当 的运动就好像服用了少量的百忧解或者利他林。‖ --- 约 翰? 瑞迪 24 Mindfulness Meditation 冥想练习 • One-pointedness 专注于一点 • Deep breathing 深呼吸 • No good/bad meditation 冥想练习没有好坏之分 25 The Mind of a Meditator 冥想者的大脑 • Left-to-right ratio in prefrontal cortex 左右前额叶皮层之比 26 The Mind of a Meditator 冥想者的大脑 • Left-to-right ratio in prefrontal cortex 左右侧前额叶皮层之比 • The startle response 震惊的反应 27 28 Mindfulness Meditation (Kabat-Zinn) 冥想(卡巴-金) • • • • Decrease in anxiety 减少焦虑 Mood change 改变情绪 Pre-frontal cortex activation 激活前额叶 Immune response 免疫反应 29 Breathing 呼吸 Stress/Anxiety Calm/wellbeing 压力/焦虑 安静/康乐 Shallow breathing Deep breathing 表 关于同志近三年现实表现材料材料类招标技术评分表图表与交易pdf视力表打印pdf用图表说话 pdf 浅呼吸 深度呼吸 30 ―If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.‖ Andrew Weil ―如果我只能对健康生活提出一个建议，那 就 是学会如何正确的呼吸。‖ 安德鲁?韦尔 31 Cultivating Healthy Relationships 培养和谐关系 32 ―Social relationships are a powerful predictor of happiness—much more so than money. Happy people have extensive social networks and good relationships with the people in those networks.‖ Dan Gilbert ―社会关系是一个关 键的幸福预测因素 — 比钱更重要 。幸福的人经常有广泛 的社会关系网，并与这些人保持 着良好的关系。‖ 丹?吉尔 伯特 33 Happy Relationships 幸福关系 • Working hard 付出努力 • Striving to be known rather than validated 努力让对方了解而不是被认可 • Appreciating the positive 欣赏积极方面 34 Who is the fairest of them all? 到底谁最好看, 35 Who is the fairest of them all? 到底谁最好看, 36 Reframing Questions: The Case of Relationships 重建问题:关系 • Traditional psychology 传统心理学 – ―Why do so many long-term relationships fail?‖ ―为什么那么多关系都经受不住岁月考验,‖ • Positive psychology 积极心理学 – ―What makes some relationships thrive and grow stronger over time?‖ – ―什么因素使许多关系随着时间的推移，更加牢固 持久,‖ 37 Working Hard 付出努力 • Movies end where love begins. 电影结束的时候，爱情才刚刚开始。 • Living happily ever is the difficult part . 从此以后一直幸福地生活下去才是困难的部分。 • Effort is necessary. 努力是必需的。 38 Being Together By Doing Together 一起努力让关系更紧密 • Active love 积极的爱 • Mutually meaningful goals 共同的意义 ―In the strongest marriages, husband and wife share a deep sense of meaning. They don’t just ‘get along’— they also support each other’s hopes and aspirations and build a sense of purpose into their lives together.‖ John Gottman ―在最强大的婚姻中，丈夫和妻子能够分享婚姻的深刻意 义。他们并不是仅仅简单地在一起生活--而是相互支持对 方 的希望和渴望，为他们的生活建立共同的目标。‖ 约翰?高特 曼 39 Knowing and Being Known 了解和被了解 • Study your partner 认识你的伴侣 • Being known rather than being validated 被了解而不是被认可 40 Intimacy as key to long term passion 亲密感是感情长久的关键 • Share 分享 • Express, not impress 表达而不试图影响 41 Sentence Completion 42 If I allowed myself to be imperfect... 如果我允许自己不完 美... • • • • • • I will feel lighter 我会感觉更轻松。 life will be easier 生活会更容易。 I will be less successful 我会少一些 成功。 I will succeed more 我会更成功。 I will let people down 我会让人失望。 Those who are close to me will appreciate me just as much. 那些与我亲密的人会同样地欣 赏我。 • I will not need to prove myself constantly 我不需要 不断地证明自己。 • I will enjoy my life more 我会更加享受 生活。 43 Basic Rules 基本 原则 组织架构调整原则组织架构设计原则组织架构设置原则财政预算编制原则问卷调查设计原则 • Say/write the stem and then complete it 把题干说出来或 写下来，然后完成它。 • Alone or in group 独自或小组讨论 • Brainstorm: think after, not during 头脑风暴:过后考虑， 而不是在过程中 • Uncritical: no right/wrong 不批判: 没有 正确/错误 • At least six endings 至少六个结尾 • Divide and conquer (gradual, 5% at a time) 分步解决(渐进，每次 5%) • Be flexible, innovate 灵活，创新 • Further explore interesting endings 更进一步探索有趣的结尾 44 For X to know me 5% better…. 如果X能多了解我5%，那么 …… To get to know X 5% better…. 为了对X多5%的了解，…… If I express rather than impress… 如果我只是表达，而不是努力留下印象，那么 …… 45 Positive Perception 积极的认知 • Focusing on the positive 专注积极 • Seeing the potential 看到潜能 • Number one predictor of relationship success 和 谐关系的第一预测因素 46 ―The greatest good you can do for another is not just to share your riches, but to reveal to him his own.‖ Benjamin Disraeli ―你对别人所能做的最大的善事，不仅仅是分享你的财 富，而是帮助他们发现自己的财富。‖ 本杰明?迪斯累里 ―To see things in the seed, that is genius.‖ -- Lao Tzu 知人者智。 -- 老子 47 The wonderful things about (friend/partner) are… 朋友/伴 侣的优点是… 48 To improve my relationship with X by 5%…. 为了把我与X 的关系改善5%，... To improve my relationship with Y by 5%…. 为了把我与Y的关系改善5%，... To improve my relationship with Z by 5%…. 为了把我与Z的关系改善 5%，... 49 Focusing on the Positive 专注积极 50 Must something external and extraordinary happen before we learn to appreciate the ordinary? 我们是不是必须先经历外界非凡的事情， 才开始学会欣赏 生活中的平凡之处, 51 Research on Gratitude 关于感激的研究 • Emmons and McCullough (2002) 埃蒙斯和麦卡洛 (2002) – Four groups: gratitude, hassles, superior, control 四组:感激、抱怨、优势、对照组 – Psychological and health benefits 心理和健康受益 • Maintaining freshness through mindful focus 通过有觉察的关注保持新鲜感 52 Gratitude to Others (Seligman, 2005) 对他人的感激 (塞利 格曼，2005) Take time to reflect 花时间去回味 Letter, phone, or in-person 信件、电话或面谈 Largest boost in wellbeing 提 升幸福感的最佳方法 Regularly (weekly, bi-weekly or monthly) 经常(每周，每两周或每月一次) Writing helps even if letter is not sent 即使信件没有寄出，写信过程就有益处。 53 Exercise: Sentence Completions 练习:句子完型 1. To bring 5% more happiness to my life… 为了给我的生活增加5%的幸福感， … 2. To realize my dreams… 为了实现我的梦想， … 3. I am beginning to see that… 我开始看到… 54 55 ―Although studies have shown that real change can result from training, most of the time the change doesn’t seem to be sustained, which is why it is often called the honeymoon effect. Considering that more than 60 billion dollars spent in North America alone on training, this is a sobering observation.‖ Goleman, Boyatzis, & McKee ―研究表明，虽然 培训 焊锡培训资料ppt免费下载焊接培训教程 ppt 下载特设培训下载班长管理培训下载培训时间表下载 后真正的改变可能来自培训，但 是 大多数时候改变的效果并不持久，所以这种短暂的 改变经 常被叫做‘蜜月效应’。仅北美洲每年就花 600多亿美元用 于培训，这确实值得令人深思。‖ 戈尔曼，博亚齐斯和麦基 56 Reframing Questions: Permanent Change 改变提问:永 久变化 • Traditional psychology-传统心理学 – ―Why are changes mostly temporary?‖ 为什么大多数的改变都是暂时的, • Positive psychology-积极心理学 – ―What do those who enjoy lasting change do? 那些做到长久改变的人是如何做到的呢, 57 From Self-Discipline to Rituals 从自律到仪式(习惯) 58 ―Building rituals requires defining very precise behaviors and performing them at very specific times — motivated by deeply held values.‖ Loehr & Schwartz 建立仪式需要规定 非常明确的行为，在非常确切的时间 履行 ，靠深层的价值 观来激励。-- 洛尔和施瓦茨 59 From Self Discipline to Rituals 从自律到仪式(习惯) • Increases productivity and creativity 增加生产率和创造力 • 30 days to a new ritual 30天建立新仪式(习惯) • Introduce one or two rituals at a time 每次引入一个或两个仪式(习惯) ―Incremental change is better than ambitious failure.... Success feeds on itself.‖ -- Loehr and Schwartz ―渐进的改变 胜过激进的失败... 成功造就成功。‖ -- 洛尔和施瓦茨 60 Exercise: Committing to Rituals 练习:建立仪式(习惯) 1. List the rituals that would make you happier 列出能让你更幸福的仪式 2. Set a specific time for two rituals 为两个仪式设定特定的时间 3. Two more rituals for the following month 下个月再多设定另外两个仪式 4. Two additional rituals for the future 为未来再设定两个仪式 5. Share in small groups 小组分享 61 ―On Monday, don’t tell me how great it was; tell me what you’re doing differently.‖ 下周一，不要告诉我你 觉得培训有多么棒，而 是告诉我 你已经开始做 出的改变。 62 百度搜索―就爱阅读‖,专业资料,生活学习,尽在就爱阅读网 92to.com,您的在线图 书 关于书的成语关于读书的排比句社区图书漂流公约怎么写关于读书的小报汉书pdf 馆 63