哈佛大学幸福课第三课中英文讲义.doc

哈佛大学幸福课第三课中英文讲义早上好 同学们Good morning,everyone.今天是本学期正式开学的第一天This semester has started,officially today.很高兴在这看到你们Glad to see you here.我只想说几句话Just a couple of announcement还有向进修学院的同学们打声招呼and also hi to the extension school students.上次我们向新西兰的同学问好Last time we say hi to New Zealand.今天轮到爱尔兰的同学了Today we are saying hi to Ireland.现在先说这里的本科生和研究生In terms of sectioning分组问题for the undergrads and graduate students here,你们明天会收到Sean Achor的邮件youll get an email from Sean Achor tomorrow.你们填好各自的想加入的小组And youll put in your section preference.我们本周会分好小组We are sectioning this weekend.选择你最想加入的组非常重要So it will be important that you submit your top preferences.下周我们就开始And next week we are starting.还记得上节课的问题吗Last time,if you remember the question that we ask,最主要的问题是为什么要学习积极心理学?the guiding question was why positive psychology?我提到了三个原因And I mentioned three reasons,为何我们把它作为独立的研究 而不简单地Why we need it as an independent field as opposed to just being研究一下幸福和爱情well,lets do some studies on happiness,on relationships不像一贯人们所做的那样?as it is always being done?我们需要积极心理学是为了改变The reason why we need positive psychology is to shift现在的21比1这个比率the pendulum from the 21:1 ratio that we have today:每有一项关于抑郁或焦虑的研究for every one study on depression or anxiety,就有21项 对不起we have 21 studies on- sorry,应该是每有一项关于快乐或幸福的研究for one study on happiness or wellbeing,就有21项关于抑郁或焦虑的研究we have 21 studies on depression and anxiety.我们想稍微改变这个比率We want to shift the pendulum slightly.我提过三个原因And I mentioned three reason关于为什么要改变这个比率why we want to shift this pendulum despite the fact尽管世界上越来越多人抑郁that there are rising levels of depression around the world,而焦虑就像是全球性流行病that anxiety has become epidemic globally遍布美国 中国 澳大利亚 英国所有大学on college campuses in United States,China,Australia,UK.尽管如此 我还是认为我们该改变那比率Despite that fact,I argue that we need to shift the pendulum做更多积极研究 或者说and do more positive research,or in other words,集中研究可行的事research that focuses on what works.原因在于And the reason is我们之前讨论完的第一个原因是the first reason that we gave and we are just finishing up is我们提出的问题很重要because the question that we ask,无论它是不是我们的研究问题whether its the research questions that we ask,或我们为自己所问的or the questions that we ask of ourselves,或为我们的伴侣问的or our partners,matter.如果我们只问同一类问题And if our only questions,或只是问有哪些不如意的事?or primarily our questions are what is not working?出什么问题了?What is the problem?为什么那么多孩子因为成长环境而堕落?Why are so many kids failing as a result of their circumstances?如果我们只问了这些问题If we only ask these questions,就会错过现实中很重要的部分we will miss,literally miss an important part of reality,像你们在练习中没看到公车上的孩子一样just like you missed the children on the bus in the exercise.你们大多数人都没看到Most of you did.如果我们也问积极问题And if we also ask the positive question,那就会出现新的可能性 新的探索then some new possibilities,new quests open up,就像他们对研究学者所问的一样just like they did for the researchers when they started to ask不再问为什么有这么多人堕落?no longer why do so many individuals fail?而问那些人是怎样取得成功的?but started to ask what do some individuals do and succeed?为什么有些人能成功Why do some individuals succeed即使成长环境恶劣?despite the unfavorable circumstances?我们会以Marva Collins的故事为例And then we have the story of Marva Collins,她的例子很典型 能说明很多观点who exemplifies so many of themes这些观点会贯穿我们整节课that well talk about throughout the course.Marva Collins所做的What Marva Collins did就是帮助她的学生从消极的受害者-was help her students shift from the passive victim你是成长环境的受害者you are victims of your circumstances,是你的家庭教育 邻里关系 和社会环境的受害者of your upbringing,neighborhood,country,诸如此类的 从消极的受害者变成积极的作用者whatever it isfrom a passive victim to an active agent.00:03:56,790 - 00:03:59,790是的 那很困难 艰辛 不公平Yes,its difficult. Its tough. Its unfair.但这是你自己的责任 没人会来帮你However,its your responsibility. No one is coming.能否改变自己的人生 由你自己决定Its up to you to make that difference in your life.但她改变了千千万万人的人生And she made a difference to thousands of peoples lives现在还在这么做and continues to do so.换句话说 如果我们看看芝加哥学院体制In other words,if we look at the case of Chicago school systemMarva Collins就在那体制下执教where Marva Collins was teaching,the conventional,还是那个老问题traditional question was- if you remember怎样才能让学生们在学校how can we keep these students in school留得久一点?for as long as possible?如何让他们在10或12岁后还留在学校How can we keep them in school beyond the age of 10 or 让他们远离街头帮派?so that they dont join street gangs?让他们远离毒品和犯罪?So that they are not hurt by drugs or crime?如何使他们安全地留在学校?How can we keep them safe at school?这是个很重要的问题 但还不只如此An important question to ask. However,not enough.Marva Collins重新定义这个问题Marva Collins comes along and reframes the question.她提出的问题是And her question becomes我们如何培养学生 激发他们的潜能?how can we cultivate the seed of greatness in our student?这问题改变了一切And that,once again,made all the difference,因为她看到了每个学生的潜能because she saw the seed of greatness in each student.她看到每个学生身上的优点和品德She saw the strength,the virtues in each single student.潜能 优点 品德 能力A seed,a strength,a virtue,a competence这些是其他老师没看到的that other teachers did not see,因为他们没提出这个问题because they did not ask this question;打个比方 他们只会问because they asked,metaphorically speaking,你在屏幕上看到多少个几何图案?how many geometric shapes do you see on the screen?他们完全忽略了车上的孩子And they completely missed the children on the bus.完全忽略了学生的潜能They completely missed the seed of greatness.如果我们看不见学生的潜能And when we dont see the seed of greatness,不去栽培它when we dont water it and shed a light on it,它就会枯萎而死it withers and dies,遗憾的是 大部分人类潜能都因此而被磨灭which is unfortunately the fate of most human potential.无论在哪 这都是大部分人类潜能的遭遇Wherever we go,that is the fate of most human potential人与人之间 很多团体中interpersonally,relationships,in most organizations,很多大学里或人们自己 这些潜能都因被忽视而磨灭in most universities,in most individuals.疑问引起改变Questions make a difference,因此提问是非常重要的which is why it is also important to ask提出积极心理学的问题很重要the positive psychology question,也就是健康创成的问题which is the salutogenic question:健康源于什么?成功源于什么?What is source of health? What is the source of success?幸福源于什么?What is the source of wellbeing?这是第一个原因 而第二个原因是So thats the first reason. The second reason在谈第二个原因时before I go to the second reason,如果Marva Collins今天在场if Marva Collins is here today,那她会问我们这个问题:heres the question she would be asking us:我们如何在于自身和家人中How can we cultivate the seed of greatness栽培伟大的种子in ourselves and families,如何在在社区和团体中 栽培伟大的种子in our communities and organizations,在国家和世界中呢in our nation and in our world?当我们提出这个极为重要的问题When we ask this question- this very important question,就会看到之前没看到的潜能suddenly we see possibilities that we didnt see before.第二个研究积极心理学的原因Second reason for having positive psychologys field of study研究可行的事和and focusing on what works and focusing on研究快乐 人际关系 幸福的原因research in happiness,relationships and wellbeing是因为幸福不会因为驱除了忧愁is because happiness does not spontaneously rise而自动增长when take unhappiness away.幸福与忧愁 快乐与紧张Now happiness and unhappiness,or happiness and neurosis,精神病与抑郁 都有很大的内在联系psychosis and depression,are interconnected,of course.要快乐并不容易Its very difficult to be happy如果我们感觉很压抑或焦虑if we are experiencing severe depression or anxiety.就是说他们必然是有关联的 然而So they are certainly interconnected. However,单单摆脱焦虑与压抑并不会just getting rid of the anxiety and the depression will not in使我们快乐and of itself make us happy,这一点算是传统的常识which is the conventional wisdom today,是很多从业的心理学家which is the conventional wisdom会了解的一点常识of many psychologists practicing psychologies131摆脱抑郁Well,lets just get rid of that depression一切都会变好的and everything will be fine.事实并非如此It wont.解释这一点的一个例子是The analogy to explain this is think about享受美食的能力the ability to enjoy food.美味大餐A gourmet meal.如果我们消化不良 那很难享受美食Now if we have indigestion,its very difficult to enjoy food.因此我们得先治好消化不良So yes,we first need to get rid of the indigestion.然而 治好消化不良However,that in and of itself不保证我们就能享受美食does not guarantee us that we enjoy food.要享受美味大餐 就得出去吃We have to go out and eat the gourmet food to enjoy it.只是治愈消化不良远远不够Just getting rid of indigestion is not sufficient.还要做好下一步的事We need the next step.可以从多方面来看我们的经验In many ways you can look at most of our experiences,在心理连续谱上看有效心理经验psychological effective experiences on a continuum,有时候会跌倒0以下where some of them fall below the zero,不愉快或痛苦的经历the negative experiences or the painful experiences积极或愉快的经历and the positive or the pleasurable experiences分别在0与正值之间between the zero and the positive.紧张 愤怒 焦虑 压抑 精神病Neurosis,anger,anxiety,depression,psychosis这些消极和痛苦的方面to name a few- on the negative side,the painful side;幸福 满足 愉悦 兴奋 快乐wellbeing,satisfaction,joy,excitement,happiness属于另一方面on the other side也就是积极心理学研究的方面which is the side of positive psychology studies.再强调一次 摆脱消极Again,getting rid of the negative不能保证我们变得积极does not guarantee us the positive,因此早在19世纪40年代which is why already in the 1840s,梭罗David Henry Thoreau (should be Henry David Thoreau),认为 大多数人都活在沉默的压抑中wrote that most men lead lives of quiet desperation.这是没错的Its Ok. Theres nothing really wrong.但平克弗洛伊德说过But its just somewhere there in the words of Pink Floyd人们在舒适地麻木 舒适地麻木people are comfortably numb. Comfortably numb.还不止如此 我们要怎样摆脱这种舒适地麻木?Not enough. How can we get beyond that comfortably numb?要怎样摆脱沉默的压抑?How can we get beyond that quiet desperation?得到振奋 快乐 幸福?To excitement,to joy,to happiness?为了达到这目的 我们需用心经营这些情感因素In order to do that,we need to cultivate these traits.再说一次 幸福不会自动出现Once again,they dont spontaneously emerge并不是没有痛苦就能感到幸福once the painful experiences go away.因此我们才需要积极心理学And that is why we need positive psychology.积极心理学本质上就是健康模型Positive psychology essentially focuses on the health model,健康本源学Salutogenesis.健康 生理 心理 情感之源是什么?What is the source of health,physical,psychological,emotional?我们如何让人们从智力上 情感上How do we get people to flourish,intellectually,emotionally,心理上 人际关系上 人格上全面发展?psychologically,interpersonally,intra-personally?我们如何让他们全面发展 而不仅仅是帮他们摆脱How do we get them to thrive beyond just getting rid生活中不如意的事?of what is not working in their lives?根据该模型 我们在许多层面上都走了极端And under that model we see,to extremes on many levels.第一个层次:Here,the first level:我们是否重视缺点do we focus on weaknesses,也就是疾病模型所说的我们要摆脱的缺点which is the disease model,say lets get rid of weaknesses?或者说 我们是否专注于优点?Or do we focus on strength?当你问别人这个问题While you ask people this question,盖洛普组织做了这项研究and this was done by the Gallup organization.一项全球民意调查显示A poll- global poll,无论是在日本 中国 美国或欧洲whether its in Japan,China,United States or Europe:大多数人认为 如果要成功most people think that its more important注重自己的缺点比优点更重要to focus on their weaknesses if they are to succeed.大错特错Big mistake.那些同样注重自己优点的人The people who focus primarily,not only- remember the also改变那个比率的人 更注重优点的人who shift the pendulum,who focus more on their strength,不仅更开心 从长远来看他们也are not only happier,they are also,on the long run,更成功more successful.这同样适用于领导能力It applies to leadership as well.积极心理学认为 我们至少Positive psychology says lets focus also注重优点的程度要和注重缺点一样多on our strength at least as much.无论是组织还是个人自身In an organization,as well as on the individual level,我们最注重的是克服缺点are we focusing most on overcoming deficiencies还是培养才能?or building the competencies我们擅长什么 并是否取得了进步?what we are good at- and getting better at it?个人或组织的自然倾向是什么What our natural inclination,individually or organizationally我们是否更注重自己的自然倾向?do we focus on that and then build on that?注重健康的同时也要注重幸福Again,tie to success as well as wellbeing,如果我们是较为积极的话if we are more toward the positive side.我们如何活出自己的精彩?How do we live our lives?如何摆脱痛苦的经历Running away from painful experiences?或积极寻找快乐?Or actively seeking pleasure?如何摆脱悲伤?Running away from unhappiness?还是遵循宣言(独立宣言)行事Or adhering to the Declaration (Declaration of Independence)追求幸福?and pursuing happiness?举个例 下面的两种人看起来非常相似Now that may look quite similar- for example,某人可能每周工作80小时someone may be working 80 hours a week,他习惯逃避 逃避家事running away from something- running away from issues at home,逃避处理私事running away from dealing intra-personal issues但他看起来却和下面这种人一样and then may look exactly the same as the person她每周工作80小时 对工作who works 80 hours a week and whos extremely passionate充满热情about what she does.表面看来他们一样 但他们的内心感觉很不同May look the same but from the inside,they feel very different.一种是疾病模型One is the disease model:让我们逃避不如意的事lets run away from what is not working.另一种是健康模型The other is the health model:让我们追求激情 追求喜欢做的事lets pursue my passions,what I love to do.对疾病模型而言 最优水平是零The disease model,the optimum level is the zero:我们都平平安安 别受伤就好了lets just be Ok; lets just not hurt.再说一次 免受伤害是非常重要的And again,thats important to get rid of hurt.摆脱抑郁非常重要Its important to get rid of depression.但依健康模式来看 这是不够的But with the health model,they are saying thats not enough;让我们超越那种程度lets go beyond that.让我们兴奋起来 快乐起来Lets go to the excitement,to the fun.因为理想状态并不只是放松Because the ideal is not just a tensionless state.它是创造性的紧张状态It is the creative tension.我们会谈到它 会读到相关的文章Well talk about it. Well read about it.当我们沉迷之时 那就是我们感到兴奋When we do flow. Flow is the state where we are excited,为所做之事着迷的状态where we are engaging what we are doing,那样大大超越了舒适地麻木where its much more than being comfortably numb.事实上 在那种状态下会有点不舒适In fact,its a little bit uncomfortable.那是在我们舒适区之外的Its being outside of our comfort zone.可算是我们的延伸地带Its being in our stretch zone不是会让人受伤的恐慌地带 而是延伸地带not the panic zone,where it hurts- the stretch zone,其中有兴奋 还有点紧张where there is excitement,where theres some nervousness.还可能会有成长There is also growth there.所以 你的目的是什么?So what do you want?你想去哪?你要追求什么?Where do you want to go? What do you want to pursue?你想逃避愉悦吗?想逃避痛苦吗?Do you want to run away from pleasure- run away from pain?你想逃避不快乐吗?Do you want to run away from unhappiness?还是你想追求幸福和快乐?Or do you want to pursue happiness and pleasure?你更注重你的不足之处Do you want to focus primarily on your deficiencies或缺点吗?or your weaknesses?还是更注重优点?Or your strength?什么是最有利的选择?什么是理想状态?What is the optimum? what is the ideal?有无形的障碍 零点吗?Is there a glass ceiling- the zero?还是可以继续Or can it go on and on寻找到更多的刺激 享受 激情?more excitement,more enjoyment,more passion?有一些关于健康模型的可怕说法Now theres something frightening about the health model.因为没有界线 如今它的使用程度Because there is no limit and there is less prescription there也远比疾病模型少certainly today than in the disease model.积极心理学Positive psychology,健康心理学的研究还处于初级阶段the field of health psychology is in infancy.而且有更多的研究是关于Theres much more research,如何摆脱抑郁much more advice on how to get rid of depression如何发展自己的优点and how do I pursue my strength.但幸运的是 这就是为什么要学习积极心理学But fortunately,again,this is why positive psychology as大量的学者致力于a network of scholars applying themselves研究这些观点 它意义非凡to these ideas and ideals. Its so important因为今天你们会看到整个学期的概览because today youll see throughout the semester有很多方法可以让我们的生活质量that there are so many more tools that we can apply to our lives,达到正值to go beyond the zero.这还不是全部Thats not all.我说过有三个原因So I said there are three reasons.关键在于我们侧重点 侧重点创造现实Its about where we focus,focus creates reality;快乐并不只是对不快乐的否定its about happiness is not just a negation of unhappiness;积极心理学之所以重要的第三个原因是the third reason why positive psychology is important积极心理学领域is because positive psychology and the areas还有与积极心理学that we study and more importantly,相关的领域apply within the field of positive psychology,不仅让我们从零点上升到正值do not just take us from the zero to the positive.积极心理学还帮助我们处理消极情绪They also help us deal with the negative.帮助我们处理焦虑不安They help us deal with anxiety,处理抑郁和痛苦的经历 及情感问题depression and painful experiences and emotions.当我们培养出积极性When we cultivate the positive,我们本质上是自我防御的we are essentially focusing on prevention.我解释一下Let me explain.过去10年多时间的研究发现What has been found over the last 10 years处理我们不断增加的抑郁病例and a little bit longer is the most effective way of actually个体的抑郁或焦虑dealing with a rising levels of depression in our culture,最有效方法是with individual depression or anxiety is actually not to不要直接专注于抑郁和焦虑focus on the depression and anxiety directly这点也很重要that is important as well.事实证明 处理这种现象It is found that the most effective way最有效的方法是of dealing with this phenomenon was actually培养积极性和个人优点to cultivate the positive,to cultivate personal strengths,培育激情to cultivate and identify ones passions,提出这种问题我人生中什么是有意义的?to ask a question such as what is meaningful to me in my life?我的目的是什么?我为什么在这里?Whats my purpose? Why am I here?毕业后我真正想做的是什么?What do I really,really want to do once I graduate?295提出这些问题People who ask these questions并认真思考这些问题的人and spend time on these questions,所追求的are much more likely to begin a quest不是避免痛苦that is not the avoid of painful emotions而是no quest is追求更多快乐but the quest is more enjoyable,more pleasurable,使生活更有意义 更成功more meaningful and also,more successful as it turns out.更重要的是 我将更成功But more importantly,more successful in称之为终极货币what I call the the ultimate currency正如快乐货币和幸福货币一样just as the currency of happiness and wellbeing.究其原因 是因为有两种不同的方法The reason is because there are two different approaches对付疾病 一是积极心理学方法to deal with illness: one,the positive psychological approach is它指的是 疾病相当于不健康that the illness is the absence of health,相对地 健康等于没疾病as opposed to health is the absence of illness.我们想一下疾病模式I mean,think about the disease model.疾病模式是 我们感到不适是因为生病