哈佛大学幸福课课件1504-06-ppt

ChangeTheNatureofChange•Changeishard–Twinresearch(Lykken&Tellegan,1996)–Affectiveforecasting(Gilbert,1998)–Cambridge-Somervillestudy•Changeispossible–Erroroftheaverage–TheexceptionprovestheruleSelf-HelpandChange•Successliterature(Covey,1989)–Characterchange(1800-1930)–Quick-fix(1930-today)ThePriceofQuick-Fix“Itisnotgoodthathumannatureshouldhavetheroadoflifemadetooeasy...Itisnotease,buteffort—notfacility,butdifficulty,thatmakesmen.”SamuelSmiles•Depressionontherise•Avoidingstruggle“Thebeliefthatwecanrelyonshortcutstogratificationandbypasstheexerciseofpersonalstrengthsandvirtuesisfolly.Itleads...tolegionsofhumanitywhoaredepressedinthemiddleofgreatwealthandarestarvingtodeathspiritually.”MartinSeligmanTheAnatomyofChange•Neuroplasticity(Davidson,2000)•Neuralpathways(channels)•Self-reinforcing•HabitsasfortifiedpathwaysHealthyandUnhealthyPathways•Negativechannels•Positivechannels•Sametrigger,differentresponse•Trans-formingthebrainTwoTypesofChange•Gradualapproach•Acuteapproach•Neitherisquick-fix•ButdoIreallywanttochange?TheCost/BenefitofChange(Langer&Thompson1989)RigidityGullibilityGrimnessPerfectionismWorry/anxietyGuiltRelaxmoreFault-findingHappinessConsistencyTrustworthinessSeriousnessDrive/ambitionResponsibilityEmpathy/sensitivityLoseedgeRealismNopainnogain•AmorenuancedunderstandingofwhatchangeLearning(andapplying)YourABC’s•Affect•Behavior•Cognition•NeedallthreeAffect:OurEmotionsGradualChange:MindfulnessMeditation“Cultivatingmindfulnesscanleadtothediscoveryofdeeprealmsofrelaxation,calmness,andinsightwithinyourself...Thepathtoitinanymomentliesnofartherthanyourownbodyandmindandyourownbreathing.”JonKabatt-Zin“Allofushavethecapacitytobemindful.Allitinvolvesiscultivatingourabilitytopayattentioninthepresentmoment.”JonKabatt-Zin“Mindfulnessmeansseeingthingsastheyare,withouttryingtochangethem.Thepointistodissolveourreactionstodisturbingemotions,beingcarefulnottorejecttheemotionitself.”TaraBennett-GolemanAcuteChange•PostTraumaticStressDisorder(PTSD)•Widespread(SocietyforNeuroscience)•Creatingnewpathways(shocktreatment)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–music–meaningfulgoal–takingtime•EnhancingthelikelihoodofPPEO–reflecting–journaling(coherencethroughwriting)–takingaction–takingtimeMakingtheMostofPeakExperiencesBehavior:TakingActionPermanentChangeAttitudeBehaviorBehaviorChangingAttitudes•POWsinKorea(Schein,1956)•Self-perceptiontheory(Bem,1967)•Facialfeedbackhypothesis(Ekman,1983)“Whistlingtokeepupcourageisnomerefigureofspeech.Ontheotherhand,sitalldayinamopingposture,sigh,andreplytoeverythingwithadismalvoice,andyourmelancholylingers...Smooththebrow,brightentheeye,contractthedorsalratherthantheventralaspectoftheframe,andspeakinamajorkey,passthegenialcompliment,andyourheartmustbefrigidindeedifitdoesnotgraduallythaw.”WilliamJamesBehaviorChangingAttitudes•POWsinKorea(Schein,1956)•Self-perceptiontheory(Bem,1967)•Facialfeedbackhypothesis(Ekman,1983)•Bodyfeedbackhypothesis•Overcomingshyness(Haemmerlie,1987)•Fakeittillyoumakeit(Myers,1992)“Thosewhosedeedsexceedtheirwisdom,theirwisdomshallendure;butthosewhosewisdomexceedstheirdeeds,theirwisdomshallnotendure.”ChaptersoftheFathers•ExitingcomfortzoneCoping(BednarandPeterson,1995)•Exitingcomfortzone•Attaining‘optimumlevelsofdiscomfort’•Biasforaction–increaseconfidencebytakingrisks–reducestressbysimplifying–becomemorepositivebypracticinggratefulness•Imagination(exposurethroughvisualization)Coping(BednarandPeterson,1995)Cognition:ThoughtsCreateWorlds•Interpretationasneuralpathway•Theworldaccordingtothefault-finder•The(same)worldaccordingtothemerit-finder•Theidenticaltwins(revisited)•ChangingourinterpretationstyletakestimeCognitiveReconstructionRevisited•Challengeorthreat(Tomakaetal.,1997)•Arousalaseuphoriaoranger(Schachter&Singer,1962)•Cooperationorcompetition(Ross&Samuels,1993)•Volunteeringasprivilegeorduty(Lareau,2004)•Relationshipsaboutbeingknownorbeingvalidated(Schn