哈佛大学幸福课积极心理学lecture 13 面对压力.doc

Lecture 13 Positive Psychology制定自我和谐的目标Carpe Diem. Seize the day. So lets continue on this path and go a little bit more in depth into this idea of self-concordancegoal self-concordance 目标自我一致性 ; 目标自我一致 kn'krdns self-concordance 自我和谐；自我协调in concordance with 一致；和谐 1.  N-VAR If there is concordance between two things, they are similar to each other or consistent with each other. 一致 正式 例： .a partial concordance between theoretical expectations and empirical evidence. .理论期待和经验证据之间的部分一致。2.  N-COUNT A concordance is a list of the words in a text or group of texts, with information about where in the text each word occurs and how often it occurs. The sentences each word occurs in are often given. 索引 . What are some benefits of self-concordance? The first one, and there are many, the first one is the obvious one. You dont need to be a rocket scientist, or even a social scientist to understand that setting self-concordant goals can potentially make us happier. Because we are pursuing something we care about, it is more likely to reinforce our enjoyment of the journey.我们在追求自己喜欢的事情，更加增加了人生旅途的乐趣。 The second thing, in addition to increasing well-being, certainly connected to well-being is that very often, having self-concordant goals, having goals in general, but in particular self-concordant goals, resolves internal conflicts解决内心冲突. For example, it helps us deal with anxiety, with uncertainty, with existential questions, “what am I about? What am I doing? Why am I here? ” and if you think about it , very often when we go through periods when we are not sure where we are going, where every fork in the road十字路口fork in the road 岔路，三岔路口 A fork in a road, path, or river is a point at which it divides into two parts and forms a "Y" shape. (道路、河流等的) 岔口 is about ambivalence美 æm'bvlns · n. 心理 矛盾情绪；正反感情并存sociological ambivalence 角色两难 emotional ambivalence 矛盾情绪ambivalence about 有爱恨的矛盾心理 affective ambivalence 情感矛盾 ; 矛盾情绪 Pragmatic Ambivalence 语用模糊 ; 语用含糊 ; 语用模糊 the simultaneous existence of two opposed and conflicting attitudes, emotions, etc 举棋不定 and uncertainty, thats when existential ,z'stnl 哲学用语adj. 存在主义的；有关存在的；存在判断的existential anxiety 存在焦虑existential threat 存在性威胁 ; 存亡威胁 existential living 存在式生活 questions come up. Thats when theres uncertainty. Thats when very often, theres unhappiness, whereas when we know what our path is, it helps to resolve internal conflict. An interesting way to think about it is by drawing comparison to by comparison to 与相比较interpersonal conflicts. So here we are talking about intra-personal conflictsIntra-personal conflict: 人的内在冲突inter-personal conflict: 人际间的冲突 , within, anxiety, depression, often a result of that. But theres a lot of research on interpersonal conflicts. And I talked about briefly when I discussed practical idealism and conflict resolution. And the way to deal with the conflicts, the best way to deal with the conflicts and resolve them is to have a super ordinate· 'rdnt n. 数纵座标；纵线vertical scale n. 数 纵坐标 ordinate /dnt/ 1.  N the vertical or y-coordinate of a point in a two-dimensional system of Cartesian coordinates 纵坐标co-ordinate 或 coordinateIf you coordinate an activity, you organize the various people and things involved in it. 协调 If you coordinate clothes or furnishings that are used together, or if they coordinate, they are similar in some way and look nice together. 搭配 (衣服、饰品) goal制定一个协调的目标, a goal in which both sides, both conflicting sides engage in and are dependent on one another or intra-dependent相互独立. And that resolves interpersonal or inter-group conflicts. This is work of Muzafer Sherif or Elliot Aronson. In the same way, having a goal helps to solve internal conflicts, intra-personal conflicts. Because it takes our mind away from those existential, often important, but sometimes difficult questions, especially when they persist. Away from anxiety, away from depression, and we are focused on something we really, really want to do. Also, it increases the likelihood可能性 of success. Individuals who set self-concordance goals are more motivated有动力的; they are more likely to work hard, they are more likely to put their all in whatever it is, that they are doing. In the long term, those who pursue their passions are more likely to succeed. Again, seems pretty straight forward, pretty self-evident common sense. But as we often said, common sense is not that common. In many ways, this increased likelihood of success when we pursue the things that we are passionate aboutPassion 激情Passionate adj. 热情的；热烈的，激昂的；易怒的passionate 'pænit adj. having or expressing strong emotions defines the “no pain, no gain” maximn. 格言；准则；座右铭formula , criterion , motto A maxim is a rule for good or sensible behaviour, especially one in the form of a saying. 格言 maxim 'mæksim a saying that is widely accepted on its own merits . It defines it and changes it to the following maxim,“ Do it better with pleasure.” Now if you quote me on this, Ill deny it. I did not say. If you show someone the video of me saying it, Ill say that its my cheesy twin brother who coinYou use the other side of the coin to mention a different aspect of a situation. 另一方面 If you coin a word or a phrase, you are the first person to say it. 创造 (新词语)ed it. But its true. We do do it better with pleasure if we pursue our passions. What happens in practice, again, theres a lot of research on it. You are reading some of it; I elaborate on some of it in the book. There are a lot of research that shows that when we are engaged in a self-concordance goal, we are much more likely to then continue to pursue self-concordant goal. Because it was good that we were more successful; we want more of it. Its self-reinforcing. Not just on the macro level of life goals where it does that, but also on the micro level. And what we see is a trickle effectTrickle down effect 涓滴效应 . People who set self-concordant goals were actually doing better in areas that were not necessarily self-concordant. For instance, lets say you are a member of an undergrad Accapellaaccapella · n. 清唱（等于music without instrument） group. And you really enjoy it. In self-concordant, its something that you believe in. Something you enjoy. Something that is interesting to go. Something you are doing because you are really want to be doing it. In other words, a self-concordant goal that will have an effect, a positive effect on other areas in your life, such as a class that you dont necessarily enjoy that much. But you are doing more because you feel that you have to, as opposed to you really really want to. So potentially identifying self-concordant goals can also help you improve your grades. Again even though they are not related at all. Because overall, you are more motivated; you are more excited; you are more interested; and you enjoy life as a whole more in positive emotions have a trickle effect. In a way you can think about it like a candle in a dark room. Very often you dont need to light up the entire room with lights, a single candle sometimes is enough to spread the light to darkened corners of the room. The same with the self-concordant goals. They have a trickle effect. Choosing to do things, doing what we want to do has also health benefits. This is one of the most important studies done in the field of psychology by , once again, our own Ellen Langer. What she did was going into old age home养老院s and divide it, the old age home randomly into two groups. The one group got all the support that they needed, whatever they wanted they got. They asked for certain food, they got it. They asked to be helped, carrying out certain tasks, they got it. Everything was done for them. In many ways, the old age homes that many people dream of. And then the second group didnt have as good. Not everything was catered for迎合；供应伙食；为提供所需 them. They very often had to do their own things. For example, notablynotably /ntbl/ 1.   ADV You use notably to specify an important or typical example of something that you are talking about. 尤其· adv. 显著地；尤其especially , remarkably , prominently 2. Notify 通知 告知 （动词）3., they had to water their own plants. They very often had to set their own routine during the day. The service wasnt as great as the first group. They had to tell the employees if they needed something. They very often had to get it themselves. And again, they planted , they watered their own plants. And what they did was, Langer created this two different scenarioscenario /snr/ CET6 TEM8 ( scenarios ) 1.   N-COUNT If you talk about a likely or possible scenario, you are talking about the way in which a situation may develop. 设想; 可能的情况 scenario analysis 情境分析，情况分析；场景分析 scenario planning 情景规划；前景计划；情境企划 usage scenario 使用场景 s and then went back 8 months later. After 18 months, the second group, the group that watered their plants, the group that took care of their day, the group that was not catered for, in the same way as the first group, they were less likely to be depressed; they were happier; they were more energetic; more independent, physically healthier. And the clincherclincher /klnt/ ( clinchers )1.  N-COUNT A clincher is a fact or argument that finally proves something, settles a dispute, or helps someone achieve a victory. (能作为最终证据、解决争论或取得胜利的)事实 非正式 例： DNA fingerprinting has proved the clincher in this investigation. DNA指纹已为此项调查出示了铁证。2. 铁钳 , 18 months later, they were 50 percent more likely to be alive. The only difference being that group that was healthier, happier, more likely to be alive, had choice. They did their own thing. They were asked what do you want to do, as opposed to being catered for, being supported. And in some way, this was too easy. There was no choice involved. And when we choose, when we do what we want to, it has implications to our well-being, to our success, and to our physical health, to the point of to the point of 达到什么的程度leading to longer life.让爸爸妈妈在家里，也许是对他们最好的尊重和选择。下个学期，他们想在家，就在家呆着吧。有空，我就带他们出去玩。 Significant difference with such little intervention. And yet so many of the old age homes today are built around the notion of “lets catered to all their needs; lets do everything that they desire; lets make it easy for them” . Thats not necessarily good. Theres too easy, whether its the notion that I talked about in the book, “the under-privilege of the privilege特权中的非特权”, or things are too easy, or we dont fail enough; whether it is in the old age home, or it becomes too easy, as opposed to making choices and struggling and making decisions. And it applies as we will see later also, to the notion of stress, and how important that can be in cultivating resilience and ultimately happiness. Too easy is not necessarily good. Finally, we see this also in oppressive regimes versus democracies.压迫政权和民主之间也是这样Regime：政权，政体；社会制度；管理体制Refugee：难民，避难者；流亡者，逃亡者 One of the main reasons why people are happier under democracies, and remember , that is one of few external circumstances that can predict happiness, one of the reasons is because under democracies, people have choice. As opposed to under dictatorshipdk'tet'p 专政；独裁权；独裁者职位Dictatorship is government by a dictator. 专政 A dictatorship is a country which is ruled by a dictator or by a very strict and harsh government. 独裁国家 , very often they are told “Ok，you need to go into accounting. You need to go into engineering. And you need to go into athletics. ” and so on. And when you have a choice, that is a good predictor of happiness.Lets shift gearshift gear 改变方法；换挡；变速机构；调档齿轮 a little bit. Im gonna talk about something very much related to self-concordance, but from a different angle. Im gonna talk about values in action, or in short, the VIA行为价值观. Values in action, the VIA, is arguably· adv. 可论证地；可争辩地；正如可提出证据加以证明的那样地· 广义用法可能，大概 the most ambitious, and certainly one of the most important projects within positive psychology. It was initiated by Chris Peterson in the picture, professor of University of Michigan and Martin Seligman. And what they wanted to identify was positive psychology is alternative 代替If one thing is an alternative to another, the first can be found, used, or done instead of the second. 替代品 to the DSM. The DSM, the Diagnostic and Statistical Manual of Mental Disorder精神疾病诊断与统计手册Diagnostic：,da'nstk adj. 诊断的；特征的 n. 诊断法；诊断结论diagnostic tool 诊断工具 , which is essentially the classification of all known mental disorders. Its a very thick book, a very important document where it says, for example, it lists certain criteria and it says if a person has seven of the ten of these criteria for X period of time, that person has major depression. If the person has three of four criteria for Y period of time, that person has schizophrenia, or dysthymia, or 季节性心理疾病Dysthymia: 心理学dysthymia /dsam/ N the characteristics of the neurotic and introverted, including anxiety, depression, and compulsive behaviour 精神抑郁症 psychiatry seasonal affective disorder, or all of the psychopathologies精神疾病 that are known to us, that have been defined and classified. A very important document. Come along Seligman and Peterson right at the beginning when positive psychology came onto the scene and say, “lets create an alternative. Lets create an alternative to the DSM that will identify instead of weaknesses, instead of pathologies, instead of deficiencies, it will identify individual strengths and virtues. ” And they identified 24 character strengths人格力量, all enlistenlist in v. 应募，参军If someone enlists or is enlisted, they join the army, navy, marines, or air force. 使入伍; 入伍If you enlist the help of someone, you persuade them to help or support you in doing something. 赢得 enroll in 参加；选课 · vt. 登记；卷起；入学；使入会· vi. 注册；参军· Register：登记；注册；挂号· Recruit ：招聘；新兵；新成员ed, explained, described in this book. Not only did they identified the character strengths, they also created mechanisms, ways, means of measuring these character strengths. For example, an online test, one you would be taking next week, that can help you , as a first step, identify your values in actions: what are your character strengths; what are your virtues; what are you good at; what are you passionate about. The thing about character strengths, when they identified them, they made sure that they identified universal characteristics. In other words, it wasnt chosen by you know, male, white academics living in America. This was research done all over the world, cross culturally to identify characters that are identical, whether it was in United States or Europe, Asia, China, Japan, as well as the Massai tribe部落； 肯尼亚 in Kenya and the Inuits in Northern Greenland. So this was an international rese