Positive Psychology 哈佛幸福课.docx

Positive Psychology 哈佛幸福课.docx

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PositivePsychology哈佛幸福课

PositivePsychology哈佛幸福课（课程精要与推荐书单）

Sophielihui

来自:

Sophielihui（上海）

2011-03-13创建2011-06-17更新

这门课号称以近900名学生的记录超过IntroEconomics，成为哈佛最受欢迎的一门课，这一头衔是否属实不得而知，但就我看过的所有公开课中，这一门虽不是获得知识最多的，但可能是对人改变最大的。

　　BuildingYourRituals:

　　Self-ConcordantGoalbasedonyouVIA

　　Takerisks&challengesinthestretchzone

　　Becomeameritfinderandbegrateful

　　Meditation&physicalexercise

　　Journaling（replayingthepositive,analyzingthenegative,gratitude）

　　3M:

Magnifying,Minimizing,Makingup

　　ABC3X2=6waysofchange

　　A:

Affect（Emotions）:

Gradual:

Meditation/Acute:

PostPeakExperienceOrder

　　B:

Behavior:

Gradual:

Attitude--BehaviorCircle/Acute:

StretchZone,Takerisks,Attainingoptimumlevelsofdiscomfort

　　C:

Cognition:

Gradual:

Interpretation/Acute:

TheEurekaExperience

　　课程推荐网站汇总：

　　www.psychologymatter​s.org

　　www.luckfactor.co.uk​

　　http:

//www.gratefuln​ess.org

　　http:

//www.viacharac​ter.org

　　http:

//www.franklinc​

　　PPT1====L1&L2================================================

　　=====================================================================

　　应用层面：

Twolevels:

Academic&Applied

　　Itisnotmerelyaboutinformation（external）.Itisalsoabouttransformation（internal）.

　　最后一公里Whatiswrongisnotthegreatdiscoveriesofscience—informationisalwaysbetterthanignorance,nomatterwhatInformationorwhatignorance.Whatiswrongisthebeliefbehindtheinformation,thebeliefthatinformationwillchangetheworld.Itwon't.

　　#THEPOWEROFQUESTIONS:

Questionscreatereality

　　Itisnotaboutprovidingdefinitiveanswersconcerningthegoodlife.Itisaboutidentifyingtherightquestions.

　　TheQuestionofQuestions:

Happiness　　

　　Questionscreatereality:

Humansystemsgrowinthedirectionofwhattheypersistentlyaskquestionsabout.

　　What'sthecoursethatIwouldliketotakeasanunder-graduatehere?

　　Ifthat’stheonlyquestionweask,that’stheonlythingwewillsee.（It’simportanttoappreciatethevirtues,thegood.）

　　#学科背景及目的ONPOSITIVEPSYCHOLOGY:

　　Origin:

GrandchildofHumanisticPsychology（50's）（self-actualization）,whichisthethirdforceafterbehaviorismandpsychoanalysis,butlackedrigorousmethodology.

　　AccentuatingthePositive（21/1Ratio）（explainedinL2）:

　　TheaimofPositivePsychologyistocatalyzeachangeinpsychologyfromapreoccupationonlywithrepairingtheworstthingsinlifetoalsobuildingthebestqualitiesinlife.

　　Focusonwhatworks:

whatwefocusonbecomesreality.

　　Psychologyascreativeratherthanmerelyreactive:

Happinessisnotthenegationofunhappiness.Preventionthroughcultivatingthepositive

　　黑天鹅现象：

studytheextremes,insteadofthenorm:

resilience

　　Psychologyisnotjustthestudyofdisease,weakness,anddamage;italsoisthestudyofstrengthandvirtue.Treatmentisnotjustfixingwhatiswrong;italsoisbuildingwhatisright.Psychologyisnotjustaboutillnessorhealth;itisaboutwork,education,insight,love,growth,andplay.Andinthisquestforwhatisbest,PositivePsychologydoesnotrelyonwishfulthinking,self-deceptionorhand-waving;insteadittriestoadaptwhatisbestinthescientificmethodtotheuniqueproblemsthathumanbehaviorpresentsinallitscomplexity.

　　教育OnEducation:

　　Educationisthequestforinformationandtransformation,andthereforemustbeginwithaquestion.

　　Childrenenterschoolasquestionmarksandleaveasperiods

　　Theonerealobjectofeducationistoleaveamanintheconditionofcontinuallyaskingquestions.

　　#Thesoulgrowsbysubtraction,notaddition

　　Simplicityaftersophistication:

Iwouldnotgiveafigforthesimplicityonthissideofcomplexity,butIwouldgivemylifeforthesimplicityontheothersideofcomplexity.

　　消极补救vs.积极准备DiseaseModel（optimalisZERO）vs.HealthModel（becomehappieronacontinuum）

　　---FocusonweaknessesFocusonstrengths

　　---OvercomingdeficienciesBuildingcompetencies

　　---AvoidingpainSeekingpleasure

　　---RunningfromunhappinessPursuinghappiness

　　---Neutralstate（0）asceilingNoceiling

　　---TensionlessasidealCreativetensionasideal

　　Illnessastheabsenceofhealth（vs.healthastheabsenceofillness）

　　Peoplearecomfortablynumb.

　　Healthmodel:

Cultivatecapacity（creatingastrongpsychologicalimmunesystem）,whichwillalsohelptoovercomedifficulties

　　Metaphor:

Immunesystemandengine

　　Resilience:

Aclassofphenomenacharacterizedbypatternsofpositiveadaptationinthecontextofsignificantadversityorrisk

　　Superkids:

Ordinarycharacteristics,extraordinaryresults（explainedinL2）

　　Resilience/Socialsupport/Optimismandself-esteem/Faithandasenseofmeaning（helpingothers）/Pro-socialbehavior/Focusingonstrengths/Setgoals/Arolemodel

　　Embracingstillness:

Silencetreatment,time-in

　PPT2===FiveBasicPremises===L3（后2/3）&L4&L5（前1/2）=====五个前提===========

　　=====================================================================

　　Premises1:

BridgebuildingVs.Divisionandseparation

　　BridgingIvoryTowerandMainStreet:

Taketheresearchandapplyit!

　　Practicalidealist!

!

!

Generosity,goodwillandidealismnecessarybutnotsufficient,stillfeelingshortofyourpotential:

themeansandthewill

　　Premises2:

ChangeispossibleVs.Changeisillusive

　　MinnesotaTwinStudies（LykkenandTellegan）:

Laterprovedincorrect.Happinessnotonlydeterminedbygenes.

　　Increasethebaselineispossible:

peopleDOchange

　　Democratizingexcellence:

Theerrorofaverage,studytheexceptions（黑天鹅）:

Let'sstudythebest,thehappiest（thearrowhead/growing-tip）

　　Ifwewanttoknowthepossibilitiesforspiritualgrowth,valuegrowth,ormoraldevelopmentinhumanbeings,thenwecanlearnmostbystudyingourmostmoral,ethical,orsaintlypeople.OnthewholeIthinkitisfairtosaythathumanhistoryisarecordofthewaysinwhichhumannaturehasbeensoldshort.Thehighestpossibilitiesofhumannaturehavepracticallyalwaysbeenunderrated....Certainlyitseemsmoreandmoreclearthatwhatwecall‘normal’inpsychologyisreallyapsychopathologyoftheaverage.

　　Thepowerofone:

Allhistoryisarecordofthepowerofminorities,andofminoritiesofone

　　Exponentialnatureofsocialnetworks:

Changehappensexponentially.

　　Premises3:

InternalfactorsprimarilydeterminehappinessVs.Happinessisprimarilyafunctionofexternalcircumstances

　　Affectiveforecasting（DanGilbert）:

stableandrobustbaseline,alwaysgobacktobaselineafterbigpositive/negativeevents

　　Happinesslevels（EdDiener）:

Beyondextremes,externalfactorsmakelittledifference

　　Ourreadinessandpotentialtoexperiencehappinessismostlydependentonourstateofmind,notonourstatusorthestateofourbankaccount:

FocusonTransformationtoincreasethebaseline

　　It’sright/wrongexpectations,nothigh/lowexpectations

　　Premises4:

HumannaturemustbeobeyedVs.Humannaturemustbeperfected

　　Constrainedvision:

Peoplenaturecannotbechanged（acceptance,channeltheflawedandimperfectnature）（politically:

capitalism）;Understandnatureandmakebestuseofit

　　Unconstrainedvision:

canbeimproved,self-perfectioning（politically:

utopianismandcommunism）

　　ThepermissiontobeHUMAN:

Unconditionalacceptance（Oneofthemostimportantpillarsofbeinghappy）

　　PositivepsychologydoesnotmeanaconstantHIGH:

whenwesuppressanaturalphenomenon,itonlystrengthensit

　　Painfulemotionsasrealaslawofgravity

　　Activeacceptancenotresignation:

beingtruetoreality

　　ABCofpsychology:

Affect（emotion）,Behavior（action）,Cognition（thoughts）

　　AAmovement:

God,grantmetheserenitytoacceptthethingsIcannotchange,thecouragetochangethethingsIcanchange,andthewisdomtoknowthedifference

　　###UnconditionalAcceptanceMeditation（EndofL4）

　　Premises5:

HappinessisandoughttobetheultimateendVs.Happinessshouldbeasecondarypursuit

　　Itfeelsgoodtofeelgood.

　　Positiveemotionshaspurposebeyondfeelinggood（evolutionaryreasons）:

helpsbuildcapacities（doctorsthataregivencandy）,improvehealth,broadenvisions,buildrelationships:

psychologicalgrowth

　　Broadenandbuild---Positiveemotions;Narrowandconstrains---Negativeemotions

　　Happinessasapositivesumgaingame

　　Bethechangeyouwanttoseeintheworld:

Peoplemostlydowhatyoudoratherthanwhatyousay（cheekvs.chin）.Leadbyexample:

Spreadhappiness

　　PPT3====BeliefsasSelf-FulfillingProphecies====L5（last30min）&L6&L7（first40min）===

　　=======================================================================

　　理念的力量Beliefsshapereality:

Ranamilein4mins（subconsciousbarrier）;Pygmalioneffect

　　Wearewhatwethink.Allthatweareariseswithourthoughts.

　　环境作用Powerofsituation/environment:

　　NegativeSituations:

Milgram’sObediencetoAuthority/Zimbardo’sPrisonExperiment

　　PositiveSituations:

Langer（1979）:

1）menabove75,weekin“1959”resort2）testingeyesight,pilotrole

　　#正面环境Creatingapositiveenvironment（wordsonthescreen,wordsassociatedwithold）（priming影射）:

pictures（people,places,etc）;pleasantobjects（memorabilia,flowers,etc）;quotes

　　Self-helpMovement:

good,butoverpromisingandunderdeliver,beliefasonlypartoftheequation

　　Beliefsinpersonalefficacyaffectlifechoices,levelofmotivation,qualityoffunctioning,resiliencetoadversityandvulnerabilitytostressanddepression