哈佛大学幸福课笔记positive psychology

Silence实践活动后的最好进行内省分清楚主次第二课Resilience适应力OptimisticAsenseofmeaningfulFaithPro-socialbehaviorWhatI’mgoodat?Focusingonstrengths★Socialsupport★Setgoals★Arolemodel★Questioncreatereality.Theycreatepossibilities.Aquestionbeginaquest.Putyourmindonwhat’syougoodatTakeresponsibility!Nooneiscoming.It’suptoyoutomakethemostoutofthisexperience.Lesson3MarvaCollinsOk,it’shard,unfair,difficult.However,it’syourownresponsibility.Nooneiscoming.It’suptoyoutomakethatdifferenceinyourlife!Collins’way---howcanwecultivatetheseedofgenerationinourstudent?Ifweonlyask“howmanygeometricshapesdoyouseeonthescreen?”andthen,we’llmissthechildrenonthebus,Theycompletelymissedtheseedofgreatness.Questionsmakeadifference!Mostpeopleleadlivesofquietdesperation.Comfortablynumb,howcanwegobeyond~?Howcanwegetbeyondthat“quietdesperation”?幸福并不代表没有痛苦，幸福也不会自动降临。心理健康模型：1.Dowefocusonweaknesses,whichisthediseasemodel,saylet’sgetridofweaknesses?Ordowefocusonstrength?Thediseasemodel,theoptimumlevelisthezero:let’sjustbeOK;let’sjustnothurt.Thehealthmodel,letgobeyondthat,let’sgetexcitement,feelpassion,notonlythestateofrelax,it’sthecreativetension.“Flow”weengagewhatwedoing,muchmorethanbeing“comfortablenumb”notonlyrisetopositive,butalsocanhelpusdealwithdesperation.AfailureofpersonalgrowthPsychologyisnotjuststudyofthedisease,weakness,anddamage,italsoisthestudyofthestrengthandvirtue,treatmentisnotjustfixingwhatiswrong;italsobuildswhatisright.Buildbridge:将世界一分为二。Whattheworldneedsismorethananythingelse,ispracticalidealists.Senseofmission使命感Yourdesiretodogood.Self-esteemMeditationactuallytransformsourbrain.Threephysicalexercises,30minuteseachtimehasthesameeffectaspowerfulasourmostpsychiatricdrugs.Thefoundationofbeinganidealistsisbelievechangeispossible.第四课Thepossibilityofchange!Thetipofthestemisactuallyaboutdemocratizingexcellence.Studythebestandapplyingittotherestofus.Oneofthemostsignificantbarrierstopeopledoingthingschangetheworld,toactuallyintroducingchangeistheyunderestimatetheirabilitytobringaboutchange.Allhistoryisarecordofthepowerofminorities,andofminoritiesofone.改变是从一小部分人开始的，然后指数性的扩张，问题是如何让思想扩张？Exampleofsmile，Smilearecontagious.Exponentialfunction，thepowerofone.Premisenumber3:Internalfactorsversusexternalfactors.Income,statues,externalcircumstancesmakeverylittledifference.Notlowerorhighexpectations---that’swon’tmakeadifferencetoourlevelsofwellbeing.Whatwillmakeadifferencetoourlevelsofwellbeingisrightorwrongexpectation.Ourhappinessismostlydependedonourstateofmind;it’saboutchangingperception,aboutchangingourinterpretationoftheworld,ofwhat’shappingtous,ofourachievements,ofourfailures.It’saboutwhatwechoosetoperceive,whatwechoosetofocuson.It’sabouttransformation,asopposedtotheexternalinformationortheexternalsuccess.Thefourthpremises:Permissiontobehuman.God,grantmetheserenitytoacceptthethingsIcannotchange;thecouragetochangethethingsIcanchange;andwisdomtoknowthedifference.屈服并不同于主动接受Inourculturetoday,wedon’tgiveuspermissiontobehuman,thefreedomtoexperiencethesepainfulemotionsaswell.Weallneedaspace,aplaceofourlives,wherewegiveourselvesthePH,whetherit’swithclosefriend,peoplewecareabout,whetherit’sfirstandforemostwithourselveswhenwewriteajournal,wherewedogiveourselvesthepermissiontobe,tocry,tobejoyous—becausewedon’t,wepayaprice.Weneedaspaceofunconditionalacceptance.ExperiencetheenvywhenIexperiencedit,acceptit；andthenenjoyandcelebrateit---thepositiveside.Ironicprocessing---whenwesuppressanaturephenomenonandthatphenomenononlystrengthens.Thesameappliestothepainfulemotionsthatarenatural.Andwhenwetrytosuppressthem,theywillstrengthen.Painfulemotionsareasmuchaspartofhumannatureasthelawofgravityispartofphysicalnature.“Naturetobecommandedasmustbeobeyed”.严重的抑郁是我们扮演快乐所付出的终极代价Iacceptmynature,Iacceptmystate,butit’sdoesn’tmeansresignation.WhatI’mtalkingaboutisactiveacceptance.TheABCofpsychology.A.standforaffection--emotionB.standforbehavior--actionC.standforcognition—thoughts.要实现改变，需要在AB上实现Unconditionalacceptancepermissionhumanrelatesprimarilytoouraffect,theirarethere.Thatdoesnotmeanweneedtoacceptourbehaviorandoutcognition.Emotionisnomatterrightorwrong,thequestionishowdoIchoosemybehaviortoactasaresultofit?Thatiswherethemoraldomainenters.Icanfeeltheemotionbutit’sdoesn’tmeanthatIneedtoresigntomythoughtsaboutthatfeeling,ruminationisnothelpful，it’smuchhelpfultowriteaboutthem.Totalktootherpeopleaboutthem,don’tletallmyirrationalthoughtsagainandagainrepeatinyourmind.第五课：在我们的文化中寻求快乐会被认为是自私的。人们会想：我怎么可以这么快乐呢？世界上有那么多的痛苦。但是，快乐并不是从别人那里夺来的，不是零和游戏，相反，快乐可以传染。Beinghappy,inotherword,isalsoamoralstate.如果你善良，请你快乐。Happinessneverdecreasesbybeingshared.It’scontagious.当我们处于消极情绪时，我们的思维会变得狭窄、停滞，造成恶性循环，甚至形成抑郁。当我们处于积极地情绪下，我们的思维宽广。灵活而且跳跃。我们脑子里会有更多的选择，会有更充足的精力。Workingforourhappiness,seemscontributingtoorwellbeing,leadusbemoregenerousandbenevolenttowardotherpeople.Bethechangeyouwanttoseeintheworldchange---Gandhi把自己改变成为你想改变的世界。Theoptimalwaytospreadhappinessistoworkonyouronhappiness.Becausethenyouareleadingbyexample.Beliefasself-fulfillingprophecies.罗杰世界上第一个在四分钟内跑完一英里的人。在这之前，科学家，生物学家证明人类的生理极限不可能突破四秒，但是罗杰不相信，经过年复一年的训练，他终于在19