哈佛公开课《幸福课》05-change

ChangeTheNatureofChange•Changeishard–Twinresearch(Lykken&Tellegan,1996)–Affectiveforecasting(Gilbert,1998)–Cambridge-Somervillestudy•Changeispossible–Erroroftheaverage–TheexceptionprovestheruleTheAnatomyofChange•Neuroplasticity(Davidson,2000)•Neuralpathways(channels)•Self-reinforcing•HabitsasfortifiedpathwaysHealthyandUnhealthyPathways•Negativechannels•Positivechannels•Sametrigger,differentresponse•Trans-formingthebrainTwoTypesofChange•Gradualapproach•Acuteapproach•Neitherisquick-fix“Thebeliefthatwecanrelyonshortcutstogratificationandbypasstheexerciseofpersonalstrengthsandvirtuesisfolly.Itleads...tolegionsofhumanitywhoaredepressedinthemiddleofgreatwealthandarestarvingtodeathspiritually.”MartinSeligmanButdoIreallywanttochange?(Langer&Thompson1989)RigidityGullibilityGrimnessPerfectionismWorry/anxietyGuiltSimplifyFault-findingHappinessConsistencyTrustworthinessSeriousnessDrive/ambitionResponsibilityEmpathy/sensitivityLoseedgeRealismNopainnogain•AmorenuancedunderstandingofwhatchangeLearning(andapplying)YourABC’s•Affect•Behavior•Cognition•NeedallthreeHappiness=Geneticsetrange+Externalcircumstances+Intentionalactivities(ABC)Affect:OurEmotionsGradualChange:MindfulnessMeditation“Cultivatingmindfulnesscanleadtothediscoveryofdeeprealmsofrelaxation,calmness,andinsightwithinyourself...Thepathtoitinanymomentliesnofartherthanyourownbodyandmindandyourownbreathing.”JonKabatt-Zin“Allofushavethecapacitytobemindful.Allitinvolvesiscultivatingourabilitytopayattentioninthepresentmoment.”JonKabatt-Zin“Mindfulnessmeansseeingthingsastheyare,withouttryingtochangethem.Thepointistodissolveourreactionstodisturbingemotions,beingcarefulnottorejecttheemotionitself.”TaraBennett-GolemanAcuteChange•PostTraumaticStressDisorder(PTSD)•Widespread(SocietyforNeuroscience)•Creatingnewpathways(shocktreatment)•Posttraumaticgrowth(Tedeschi&Calhoun)Isthereapositiveequivalenttotrauma?Canasinglepositiveexperiencecreateapositivechannelthatwillleadtoapermanentincreaseinwell-being,calm,andpositivememories?AcuteChangeThroughPeakExperienceAcuteChangeThroughPeakExperience“Thetermpeakexperiencesisageneralizationforthebestmomentsofthehumanbeing,forthehappiestmomentsoflife,forexperiencesofecstasy,rapture,bliss,ofthegreatestjoy.Ifoundthatsuchexperiencescamefromprofoundaestheticexperiencessuchascreativeecstasies,momentsofmaturelove,perfectsexualexperiences,parentallove,experiencesofnaturalchildbirth,andmanyothers.”AbrahamMaslow•Peakexperienceas‘positivetrauma’PostPeakExperienceOrder(PPEO)“Peakexperiencesoftenhaveconsequences...Theycandothesamethereaspsychotherapy,ifonekeepshisgoalsright,andifoneknowsjustwhatheisabout,andifoneisconsciousofwhatheisgoingtoward.Wecancertainlytalk,ontheonehand,ofthebreakingupofsymptoms,likethebreakingupofcliches,ofanxieties,orthelike;orontheotherhand,wecantalkaboutthedevelopmentofspontaneity,andofcourage,andofOlympianorGodlikehumorandsuchness,sensoryawareness,bodyawareness,andthelike.”AbrahamMaslow•Peakexperiencescanleadtoanewbrainorder•EnhancingthelikelihoodofPE–acceptance–mindfulness–musicanddance–meaningfulgoal–takingtime•EnhancingthelikelihoodofPPEO–replayingandimagining–journaling(describing)–takingtime–takingactionMakingtheMostofPeakExperiencesBehavior:TakingActionPermanentChangeAttitudeBehaviorBehaviorChangingAttitudes•POWsinKorea(Schein,1956)•CognitiveDissonance(Festinger,1959)•Self-perceptiontheory(Bem,1967)•Facialfeedbackhypothesis(Ekman,1983)“Whistlingtokeepupcourageisnomerefigureofspeech.Ontheotherhand,sitalldayinamopingposture,sigh,andreplytoeverythingwithadismalvoice,andyourmelancholylingers...Smooththebrow,brightentheeye,contractthedorsalratherthantheventralaspectoftheframe,andspeakinamajorkey,passthegenialcompliment,andyourheartmustbefrigidindeedifitdoesnotgraduallythaw.”WilliamJamesBehaviorChangingAttitudes•POWsinKorea(Schein,1956)•CognitiveDissonance(Festinger,1959)•Self-perceptiontheory(Bem,1967)•Facialfeedbackhypothesis(Ekman,1983)•Bodyfeedbackhypothesis•Overcomingshyness(Haemmerlie,1987)•Fakeittillyoumakeit(Myers,1992)“Thosewhosedeedsexceedtheirwisdom,theirwisdomshallendure;butthosewhosewisdomexceedstheirdeeds,theirwisdomshallnotendure.”ChaptersoftheFathersDanMillman’sAdviceonChangeTochangethecourseofyourlife,chooseoneoftwobasicmethods:1.Youcandirectyourenergyandattentiontowardtryingtofixyourmind,findyourfocus,affirmyourpower,freeyouremotionsandvisualizepositiveoutcomessothatyoucanfinallydeveloptheconfidencetodisplaythecouragetodiscoverthedeterminationtomakethecommitmenttofeelsufficientlymotivatedtodowhatitisyouneedtodo.2.Oryoucanjustdoit.•ExitingcomfortzoneCoping(BednarandPeterson,1995)•Exitingcomfortzone•Attaining‘optimumlevelsofdiscomfort’Coping(BednarandPeterson,1995)ComfortZoneTensionStretchZone(optimaldiscomfort)PanicZone(anxiety)•Increaseconfidencebytakingrisks•Reducestressbysimplifying•Becomemorepositivebypracticinggratefulness•Imagination(exposurethroughvisualization)BiasForActionFromSelfDisciplinetoRituals“Buildingritualsrequiresdefiningveryprecisebehaviorsandperformingthematveryspecifictimes—motivatedbyde