哈佛大学幸福课第七课中英文讲义

哈佛大学幸福课第七课中英文讲义我们今天的课OK,so,whatwe'regonnadotoday要把自我实现预言的信念讲完isfinishupwiththebeliefsofself-fulfillingprophecylecture并开始讲下一课关于专注andmoveontothelectureonfocus和专注如何创造现实andhowfocuscreatesreality.我们上一课讲到哪里?Wheredidweendlasttime?我们讲到Rena和其他的一些事WeendedbytalkingaboutRenaandotherthings.我们讲到模型DanGilbert的模型Wetalkedaboutthemodel,theDanGilbertmodel,PhilipBrickman模型thePhilipBrickmanmodel,成功或失败过后会有大起大落whereafterafailureorasuccessthereisaspikeup,但我们会恢复过来spikedown,butthenwerecover.我们一生基本沿基准的幸福发展Andwebasicallymovealongabaselevelofwellbeing其中有起伏和变迁throughoutourlives,withtheupsanddowns,thevicissitudes.所以问题是Thequestionthenbecame,或说有好消息也有坏消息orrathertherewasgoodnewsandbadnews.好消息是我们不必太过担心Thegoodnewswas,wedon'treallyneedtoworrythatmuch,我们能冒更多风险也更容易回到基准线上wecantakemorerisks,wecanputourselvesonthelinemore.失败往往虽然不是所有的失败Failureusually,notallfailures,往往只是使幸福水平暂时的下降butusuallyisjustatemporarydeclineinourwellbeinglevel,还有自尊水平然后会迅速回升selfesteemlevel,andtheneveryquicklywejumpupagain.所以这是好消息Sothat'sthegoodnews.坏消息是如果我们总是回到原来的水平Thebadnewsis:ifwe'rejustaroundthesamebaselevel,那我们为什么要努力寻求幸福呢?youknow,whyshouldweputanyeffortintoourwellbeing?而答案Andtheanswertothat,这整个课程本质上就是对它进行回答andthewholecourseessentiallyisananswertothat.我们如何提升基准水平?Howcanweraisethatbaselevel?一个方法是去面对把自己置于风险之上Oneofthethingsiscoping,puttingourselvesontheline.我们这么做的原因Andthereasonwhycoping,是因为这样能产生积极的影响whyputtingourselvesonthelineyieldspositive结果幸福基准会上升resultsintermsofthebaselevelofwellbeinggoingup,意思是仍然有起有落meaningstilltheupsanddowns,但起伏是像这样斜线上升的butupsanddownslookingthisway而不是在一条直线上或者asopposedtoaroundastraightline平行线上徘徊我们去面对时能想象我们的行动oraparallellineisthatwhenwecope,weseeourselvescoping,想象自己在努力通过自我知觉理论weseeourselvestryingandthroughselfperceptiontheory,我们对自己做某种总结wederivecertainconclusionsaboutourselves:我一定很勇敢oh,Imustbecourageous;我一定是自尊心强的人oh,Imustbeapersonwhohashighselfesteem;我一定是非常渴望成功的人oh,Imustbeapersonwhohasastrongdesiretosucceed等等andsoonandsoon.然后我们给自己做出的结论Andthenwederiveconclusionsaboutourselvesinthesameway就像我们给他人的结论一样thatwederiveconclusionsaboutotherpeople.这就是自我知觉理论Thatisself-perceptiontheory.第二个原因是一旦我们经常经历失败Thesecondreasonisthatoncewestartedfailingmoreoften,我们会意识到那其实并不那么糟糕werealizedthatactuallyit'snotthatbad,不像我们想象的那么糟it'snotwhatwemakeitouttobe.我们脑中想象的失败的痛苦Thepainthatinourmindsweassociatewithfailure比实际的痛苦要多得多isfargreaterthattheactualpainoffailurewhenthatcomes.也许不是即时的而是稍后才感受到Maybenotinitiallywhenithappens,butafterawhile;当我们恢复后就知道我能应付它andthenwerecoveragain,andwesee,oh,Icandealwithit,我一定是一个有适应力的人Imustbeapersonwithresilience.最终努力去面对后会有更多成功Andfinally,thereismoresuccessasaresultofcoping.学习失败或在失败中学习Learntofail,orfailtolearn,成功没有其他途径thereisnootherwaytosucceed.我现在要说的是SowhatIwanttomoveontonowandjustfinishupon我们如何变得更乐观ishowdowebecomemoreofanoptimistic.我们谈过优点谈过长寿Sowetalkedaboutthevirtues,wetalkedaboutlongevity,乐观的人实际上活得更久peoplewhoareoptimisticactuallylivelonger.我们谈过更高水平的成功Wetalkedabouthigherlevelsofsuccess,更高程度的快乐更能克服忧郁higherlevelsofhappiness,morelikelytoovercomedepression.乐观的人Peoplewhoareoptimistic患上忧郁的机会是八分之一areeighttimeslesslikelytobedepressed;他们会更快乐theyaremuchmorelikelytobehappy.再说一遍乐观是指诠释的方式Andagain,optimismasaninterpretationstyle,而不是盲目地自我感觉良好的方式notasaPollyannaishfeel-goodkindofapproach.我们如何变得更加乐观?Sohowdowebecomemoreofanoptimism?我想谈谈三个方法Iwanttotalkaboutthreetechniques.首先是采取行动尽管去做Firstistotakeaction,tojustdoit,把自己置于风险之上toputourselvesontheline.第二点我要讲想象力Second,I'mgoingtotalkaboutthepowerofimagination,形象化的力量你们许多人熟悉这点visualization,manyofyouarefamiliarwiththat,尤其对运动员而言作为一项技巧especiallyathletesas,asatechnique.我们要谈论这个技巧Sowe'lltalkaboutthattechnique.最后一点是认知疗法Andfinally,cognitivetherapy,至少研究表明是当今最成功的whichatleastaccordingtoresearch,isthemostsuccessful,最有效的治疗干预手段mosteffectivetherapeuticinterventionouttheretoday,我们要讲一些基本要素并进行归纳sowe'lltalkaboutsomeofthebasicsandsummarizethose.我们先说行动Soletmebeginwithaction,这是基于AlbertBendura的研究thisisbasedonresearchbyAlbertBendura,你们会了解到自我效能you'llreadaboutself-efficacy,他的基本概念上是要有坚定的信念hisconceptbasicallytheideaofhavingstrongbelieves他将它描述得更学术化andhejustmadeitmoreacademic,更科学化并研究了数年morescientificandresearchedformanyyears我们谈过自我效能的许多益处andwetalkedaboutmanybenefitsofselfefficacy.Bendura所做的大部分工作是反对WhatBenduraiscomingoutagainstinmuchofhiswork人们称为“自尊运动”的活动iswhathasbecomeknownastheselfesteemmovement,或者说他反对的是orhe'scomingagainst被称为“感觉良好运动”的活动whathasbecomeknownasfeelgoodmovement.所谓的告诉小孩他们有多好Alright,sotellachildhowgreattheyare,他们有多棒howwonderfultheyare.每天早上站在镜子前对自己说Standinginfrontofamirroreverymorningandtellyourself:“你好精神”十遍你将更成功hi,gorgeoustentimes,andthenyouwillbemoresuccessful,你的自尊会提升你会变得很好yourselfesteemwillbehighandyou'llbegorgeous.这不管用相信我这不管用Itdoesn'twork,believemeitdoesn'twork.我都试过实际上经常I'vetriedeverything.Thethingthoughisthatveryoften,事实上长期以往会造成伤害会伤到自尊itactuallyhurtsinthelongterm,itactuallyhurtsselfesteem它实际伤害了那些学生的积极性itactuallyhurtsthemotivationofstudents他们经常被夸奖说你们很棒whoareconstantlytoldyouarewonderful,你们都很了不起youareterrificnomatterwhat.我们会讲如何对赞扬更有辨识力Andwe'lltalkabouthowwecanbemorediscerningwithpraise,如何正确地赞扬howwecanpraiseintherightway在我们过几周谈论CarolDweckwhenwetalkedabouttheworkofCarolDwe