哈佛公开课《幸福课》(课堂)课件.ppt

1、.1Change.2The Nature of Change Change is hardTwin research(Lykken&Tellegan,1996)Affective forecasting(Gilbert,1998)Cambridge-Somerville study Change is possibleError of the averageThe exception proves the rule.3The Anatomy of Change Neuroplasticity(Davidson,2000)Neural pathways(channels)Self-reinfor

2、cing Habits as fortified pathways.4Healthy and Unhealthy Pathways Negative channels Positive channels Same trigger,different response Trans-forming the brain.5Two Types of Change Gradual approach Acute approach Neither is quick-fix“The belief that we can rely on shortcuts to gratification and bypass

3、 the exercise of personal strengths and virtues is folly.It leads.to legions of humanity who are depressed in the middle of great wealth and are starving to death spiritually.”Martin Seligman.6But do I really want to change?(Langer&Thompson 1989)RigidityGullibilityGrimnessPerfectionismWorry/anxietyG

4、uiltSimplifyFault-findingHappinessConsistencyTrustworthinessSeriousnessDrive/ambitionResponsibilityEmpathy/sensitivityLose edgeRealismNo pain no gain A more nuanced understanding of what change.7Learning(and applying)Your ABCs Affect Behavior Cognition Need all three.8Happiness=Genetic set range+Ext

5、ernal circumstances+Intentional activities(ABC).9Affect:Our Emotions.10Gradual Change:Mindfulness Meditation“Cultivating mindfulness can lead to the discovery of deep realms of relaxation,calmness,and insight within yourself.The path to it in any moment lies no farther than your own body and mind an

6、d your own breathing.”Jon Kabatt-Zin“All of us have the capacity to be mindful.All it involves is cultivating our ability to pay attention in the present moment.”Jon Kabatt-Zin“Mindfulness means seeing things as they are,without trying to change them.The point is to dissolve our reactions to disturb

7、ing emotions,being careful not to reject the emotion itself.”Tara Bennett-Goleman.11Acute Change Post Traumatic Stress Disorder(PTSD)Widespread(Society for Neuroscience)Creating new pathways(shock treatment)Post traumatic growth(Tedeschi&Calhoun)Is there a positive equivalent to trauma?Can a single

8、positive experience create a positive channel that will lead to a permanent increase in well-being,calm,and positive memories?.12Acute Change Through Peak Experience.13Acute Change Through Peak Experience“The term peak experiences is a generalization for the best moments of the human being,for the h

9、appiest moments of life,for experiences of ecstasy,rapture,bliss,of the greatest joy.I found that such experiences came from profound aesthetic experiences such as creative ecstasies,moments of mature love,perfect sexual experiences,parental love,experiences of natural childbirth,and many others.”Ab

10、raham Maslow Peak experience as positive trauma.14Post Peak Experience Order(PPEO)“Peak experiences often have consequences.They can do the same there as psychotherapy,if one keeps his goals right,and if one knows just what he is about,and if one is conscious of what he is going toward.We can certai

11、nly talk,on the one hand,of the breaking up of symptoms,like the breaking up of cliches,of anxieties,or the like;or on the other hand,we can talk about the development of spontaneity,and of courage,and of Olympian or Godlike humor and suchness,sensory awareness,body awareness,and the like.”Abraham M

12、aslow Peak experiences can lead to a new brain order.15 Enhancing the likelihood of PE acceptance mindfulness music and dance meaningful goal taking time Enhancing the likelihood of PPEO replaying and imagining journaling(describing)taking time taking actionMaking the Most of Peak Experiences.16Beha

13、vior:Taking Action.17Permanent ChangeAttitudeBehavior.18Behavior Changing Attitudes POWs in Korea(Schein,1956)Cognitive Dissonance(Festinger,1959)Self-perception theory(Bem,1967)Facial feedback hypothesis(Ekman,1983)“Whistling to keep up courage is no mere figure of speech.On the other hand,sit all

14、day in a moping posture,sigh,and reply to everything with a dismal voice,and your melancholy lingers.Smooth the brow,brighten the eye,contract the dorsal rather than the ventral aspect of the frame,and speak in a major key,pass the genial compliment,and your heart must be frigid indeed if it does no

15、t gradually thaw.”William James.19Behavior Changing Attitudes POWs in Korea(Schein,1956)Cognitive Dissonance(Festinger,1959)Self-perception theory(Bem,1967)Facial feedback hypothesis(Ekman,1983)Body feedback hypothesis Overcoming shyness(Haemmerlie,1987)Fake it till you make it(Myers,1992).20.21“Tho

16、se whose deeds exceed their wisdom,their wisdom shall endure;but those whose wisdom exceeds their deeds,their wisdom shall not endure.”Chapters of the Fathers.22Dan Millmans Advice on ChangeTo change the course of your life,choose one of two basic methods:1.You can direct your energy and attention t

17、oward trying to fix your mind,find your focus,affirm your power,free your emotions and visualize positive outcomes so that you can finally develop the confidence to display the courage to discover the determination to make the commitment to feel sufficiently motivated to do what it is you need to do

18、.2.Or you can just do it.23 Exiting comfort zoneCoping(Bednar and Peterson,1995).24.25.26.27.28 Exiting comfort zone Attaining optimum levels of discomfortCoping(Bednar and Peterson,1995)Comfort ZoneTensionStretch Zone(optimal discomfort)Panic Zone(anxiety).29 Increase confidence by taking risks Red

19、uce stress by simplifying Become more positive by practicing gratefulness Imagination(exposure through visualization)Bias For Action.30From Self Discipline to Rituals.31 “Building rituals requires defining very precise behaviors and performing them at very specific timesmotivated by deeply held valu

20、es.”Loher&Schwartz.32From Self Discipline to Rituals Increases productivity and creativity 30 days to a new ritual Introduce one or two rituals at a time “Incremental change is better than ambitious failure.Success feeds on itself.”Loehr and Schwartz“There isnt anything that isnt made easier through

21、 constant familiarity and training.Through training we can change;we can transform ourselves.”Dalai Lama.33Cognition:Thoughts Create Worlds.34 Interpretation as neural pathway The world according to the fault-finder The(same)world according to the merit-finder The identical twins(revisited)Changing

22、our interpretation style takes timeCognitive Reconstruction Revisited.35 Challenge or threat(Tomaka et al.,1997)Arousal as euphoria or anger(Schachter&Singer,1962)Cooperation or competition(Ross&Samuels,1993)Volunteering as privilege or duty(Lareau,2004)Relationships about being known or being valid

23、ated(Schnarch,1997)Failure as opportunity or disaster Work as exercise or chore(Crum&Langer,2007)Examples of Cognitive Reconstruction.36 The Creative Process preparationimmersion incubationidle timeAcute Change:The Eureka Experience.37 I can do a years work in nine months,but not in twelve.JP Morgan

24、.38“You must have a room,or a certain hour or so a day,when you dont know what was in the newspapers that morning,you dont know who your friends are,you dont know what you owe anybody,you dont know what anybody owes to you.This is a place where you can simply experience and bring forth what you are

25、and what you might be.This is the place of creative incubation.At first,you may find that nothing happens there.But if you have such a sacred place and use it,something eventually will happen.”Joseph Campbell.39 The Creative Process preparationimmersion incubationidle time eurekainsight evaluationre

26、ality test elaborationcoherenceAcute Change:The Eureka Experience.40 Coping through writing(Pennebaker,1997)Combining ABCs:Journaling.41“Write continuously about the most upsetting or traumatic experience of your entire life.Dont worry about grammar,spelling,or sentence structure.In your writing,I w

27、ant you to discuss your deepest thoughts and feelings about the experience.You can write about anything you want.But whatever you choose,it should be something that has affected you very deeply.Ideally,it should be about something you have not talked about with others in detail.It is critical,howeve

28、r,that you let yourself go and touch those deepest emotions and thoughts that you have.In other words,write about what happened and how you felt about it,and how you feel about it now.Finally,you can write on different traumas during each session or the same one over the entire study.Your choice of

29、trauma for each session is entirely up to you.”.42 Coping through writing(Pennebaker,1997)reduced anxiety 50%drop in visits to doctor immune system and overall health improved general emotional well-being increased became more social found gender differences replicated across culturesCombining ABCs:

30、Journaling.43 Writing about intense positive experiences(Burton&King,2004)Combining ABCs:Journaling.44“Think of the most wonderful experience or experiences in your life,happiest moments,ecstatic moments,moments of rapture,perhaps from being in love,or from listening to music,or suddenly being hit b

31、y a book or painting or from some great creative moment.Choose one such experience or moment.Try to imagine yourself at that moment,including all the feelings and emotions associated with the experience.Now write about the experience in as much detail as possible trying to include the feelings,thoug

32、hts,and emotions that were present at the time.Please try your best to re-experience the emotions involved.”.45 Writing about intense positive experiences(Burton&King,2004)fewer health center visits enhanced positive moodCombining ABCs:Journaling.46 Mechanism:tension release coherenceCombining ABCs:

33、Journaling“An artifact of our ambiguous and unpredictable world is the anxiety of not attaining completion and not understanding a simple cause-and-effect explanation for traumatic disturbances.Alas,we naturally search for meaning and the completion of events;it gives us a sense of control and predi

34、ctability over our lives.”Jamie Pennebaker.47 Sense of comprehensibility Sense of manageability Sense of meaningfulnessSense of Coherence(Antonovsky)“A global orientation that expresses the extent to which one has a pervasive,enduring though dynamic feeling of confidence that(1)the stimuli deriving

35、from ones internal and external environments in the course of living are structured,predictable and explicable;(2)the resources are available to one to meet the demands posed by these stimuli;and(3)these demands are challenges,worthy of investment and engagement.”.48Combining the ABCsAffectBehaviorC

36、ognition.49“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.It is something to be able to paint a particular picture,or to carve a statue,and so to make a few objects beautiful;but it is far more glorious to carve and paint the very atmosphere and medium through which we look,which morally we can do.To affect the quality of the day,that is the highest of arts.”Henry David Thoreau