哈佛大学幸福课第二课中英文讲义.doc

哈佛大学幸福课第二课中英文讲义早上好Hi. Good morning.很高兴你们都来了Im so glad that you came.我还担心在这种天气没人会来I was worried that no one would show up in this weather.很高兴你们都很好Im glad you are Ok.首先做几个声明Just a couple of announcements.我通过邮件收到的几个问题Questions that I received via email.在开始课程之前我要说的几件事情A few things before we jump into the material.首先 有人问我这门课程是为谁设置的?First of all,I was asked,who is this class for?这是积极心理学Is it for people- you know its positive psychology -它是为非常不开心的人设置的吗?people that are very unhappy?它只是为抑郁的人设置的吗?Is it only for people who are depressed?这门课程是为谁设置的?who is this class for?这门课程的授课对象是Well,the class is for anyone who is interested in对积极心理学有兴趣的人及想更开心的人Positive psychology and anyone who wants to be happier.如果你非常开心 你还可以更开心If you are extremely happy,you can still be happier.如果你非常不开心 你也可以更开心If you are very unhappy,you can still be happier.所以这门课程适合任何so the class essentially is for anyone对它感兴趣的人whos interested in the material-我会邀请有兴趣投入and I would add someone who is really interested to work,我们上次谈到的那种努力的人上来to put the kind of effort that we talked about last time.你不需要投入那种Just not the kind of effort that we would require you to为了明白某个概念而大为头痛的努力wreck your head about understanding certain concept,而是努力把这些观念融入你的生活but it is effort in terms of applying these ideas to your lives.也许你之所以上这门课程Now you may want to take this class,是因为你对积极心理学的理论感兴趣because you are interested on academic level in positive这也没问题psychology thats perfectly fine.你将会得到很多.And youll get many-我们每节课都会谈到非常多的研究well talk about numerous studies in every lecture,从下节课开始starting next time.我们将接二连三地谈到那些研究Well talk about study after study after study,所以你也可以得到理论方面的知识so youll get that element as well.但是 如果你修积极心理学However,if you are thinking about taking positive psychology是为了个人利益 那么你就需要努力for personal benefits,you need to put the effort in.对此今天我会作进一步的阐述And Ill talk more about that today.所以这门课程任何人都可以修So the class is for everyone.包括那些非常开心而且想更开心的人Anyone whos extremely happy and wants to be happier,及那些不开心但是想更开心的人and anyone whos not happy and wants to be happier.考试成绩 这不是个问题Pass/fail- perfectly fine.这门课程的宗旨以你们的利益为上Again the idea about this class is first and foremost for you.所以我建议如果你想及格So I would urge you if you do take pass那么就要努力and fail to put in the work,因此是否及格的决定因素之一and thats why the one element of pass/fail is not negotiable is就是所有的回应报告必须交上来that all the response papers have to be submitted.回应报告不会评分Now the response papers,as you know,are not graded.它们基本上就是心得体会They are basically reflection papers.也就是你会思考能够融入Will you reflect about the ideas about things你的生活的想法和事情吗?that can be applied to your life?它们是必需要交的But they are required.你交上来 你就及格So you hand them in,you pass.不交就不及格If you dont hand them in,you fail.除此之外But other than that,by all means,如果你想参加考试 那也没问题if you want to take this class pass/fail,its perfectly fine.第三件事Third thing,在这门课程你将会接触很多理论和观点youll be exposed to many theories,to many ideas in this class.不是所有理论观点都会引起你的共鸣Not everything would resonate of you.2008年出版了一本很棒的书Theres a wonderful book just came out in 2008,就在两周前 书名叫快乐之道just two weeks ago,called The How of Happiness它由Sonja Lyubomirsky所著by Sonja Lyubomirsky.在书中她谈到了一个概念.And there she talks about the concept-她是加州大学河滨分校的教授shes a professor at Riverside (UC),哈佛大学的毕业生 斯坦福大学的研究生Harvard college graduate and went to Stanford for graduate school她谈到了找到适合的重要性she talks about the importance of finding fit,63也就是某种方法meaning the fit between certain technique,某种工具 某种观点是否适合你or tool,or idea,and yourself.并不是你听到的每种观点Not every idea,每种研究not every study that youve heard about,以及你运用的每种介入方法.not every intervention that you actually practice你在生活中将会运用介入方法and you will practice interventions in your life,不管是作善举whether its doing acts of kindness,还是表达感激whether its expressing gratitude,还是体育锻炼 还是写日记whether its physical exercising,whether its journaling.这些事情你在整个学期里都要做You will do all these things throughout the semester.然而并不是一切都适合你Not everything would be right for you.你将会接触它Youll be exposed to it.尝试它Youll try it.然后你将作出决定And then youll make up your mind,对 我想把它融入到生活中yes,this is what I want to incorporate或者不 它对我没什么意义or no,this is just not relevant for me.所以记住这一点很重要So its important to keep that in mind.我所说的一切都有研究论证Anything that I talk about is backed by research,但是研究没有说它适合所有人but the research doesnt say its right for everyone.它说这对于大多数人或者对于很多人It says its for most people or for many people;都有作用或者正在起作用this has worked or it is working.所以你要积极参与到课程中So again be an active participant in this class而非某种学说的被动接受者as opposed to passive recipient of a doctrine.鉴别哪些东西适合你.不是一切东西And identify the things that work for you- not everything.我敢说并非一切东西都适合你I guarantee not everything will work for you,但是有很多东西会适合你but a lot of things will.关于我之前提到的回应报告Your response papers that I just mentioned earlier:它们在下午五点钟就要交 很抱歉they are due at 5 pm,sorry,从下周二开始你将在每周二下午五点收到youll get them by 5 pm on Tuesday,starting next Tuesday.然后在周日下午五点前交到你的任务组And they will be due at 5 pm on Sunday to your TF.回应报告对大多数人来说Again the response papers are usually for most people fun,都是有趣而好玩的活动interesting and engaging activities.它不会评分 它让你去思考Not graded,just basically for you to reflect,并通过它们去成长for you to grow through them.要写论文的人Thesis writers.你们中有多少人要写论文?How many of you are thesis writers?请举手让我看看Just so I get a show of hand here.好的 很抱歉 我没有在开玩笑Ok,I am sorry. No Im kidding.要写论文的人 你们不用参加期中考试Thesis writers: youll not need to take the midterms.我知道那段时间里非常紧张.I know its crunch time around that time-我自己也经历过那段时期being through it myself here.所以你们不用参加期中考试So youll not have to take the midterm.你的期末考占更多分数Your final will account for more.除非你想参加期中考试Unless you want to take the midterm,当然我们非常欢迎你参加of course youll more than welcome to.我们不会把你扔到教室外面we wont throw you out of the classroom.写论文的人可以不用参加Your thesis writers may.网上将会有很多公告Therell be many announcements online.请经常查看网站Do check the website on the regular basis.我们会发布很多东西 而不是向你发邮件We communicate a lot of things. Instead of sending you emails,我们会发布公告well have the announcements.需要经常查看一下 大概每天六七次Check them regularly,about 6 7 times a day.这只是开玩笑Just kidding.一两天一次就已经足够了Once a day or once every two days is more than enough.在开始课程之前.Id like Before I do jump into the material今天的课程非常令人兴奋and we have a very exciting lecture today,我们会邀请进修学院任务组组长Deb Levyto invite Deb Levy who is the head TF for extension school-哈佛进修学院的同学们so extension school students,我知道该学院的一些同学在这里I know there are a couple of you here,还有一些在家里.those of you at home-有请 Deb Levyhere she is. Deb Levy.00:06:13,050 - 00:06:14,280好的Deb Levy:Alright.我大概有二三十分钟的发言时间I have about 20,30 minutes to talk所以我会从我小时候讲起.这只是开玩笑so Im gonna start with my childhood. I am just kidding.我是进修学院的任务组组长 我们很激动I am the head TF for the extension school and we are thrilled.进修学院有296名学生在选修这门课程We have 296 extension students taking this course online,也就是说他们会收看视频which means they are going to watch videos,进修学院的学生们and then extension students你们会参加电话会议youll be in sections on teleconference,人们会打电话进来When people are gonna call in,所以我们将会有电话会议there are gonna be teleconferences这是个很好的机会which is going to be a great opportunity.我们跟新西兰的人打声招呼Lets say hi to people out there in New Zealand.还有法国的 肯塔基州的 莱克星顿的人Hi. France. Kentucky. Lexington.真是难以置信Its really unbelievable.另一件事就是 我想拍一张照片So the other thing is I want to take a picture actually.教室里不准拍照(Tal: No pictures in the classroom.)也给你拍一张 TalYoull take a picture Tal.我不会授课So I am not going to do any lecturing.但是Tal和我有着相似的系统知识But since Tal and I have very similar systematic stuff,所以如果Tal因某种原因缺席的话so if Tal is absent for any reason,我会代你授课Ill be doing the lecture for you.很好(Tal: Good.)另一件事就是 进修学院的学生们The other is: people who are extension,希望你们要耐心点I want to you be patient.我们会尽快把信息发出去We are going to get information out there as soon as we can.大概下周你们就会分组And youll all be sectioned in next week or so.能来这里真是太激动了And feel thrilled to be here.好的 谢谢你 DebGreat. Thank you Deb.我想以一个故事开始今天的课程So I want to start with a story,那是两年前发生在我身上的事something that happened to me exactly 2 years ago,恰好两年just about to the day,那是我上次教积极心理学的最后一节课when was the last time when I taught positive psychology.那学期开始的时候As the semester started,同时那是压力很大的一个时期 我的导师it was a very stressful period also,my mentor,我要把这节课程who I am dedicating this class as well as以及将来的积极心理学课程献给all my future positive psychology class is to,在课程开始前一天去世的Philip StonePhilip Stone passed away just the day before the class started.那时候我压力非常大Very stressful period.我生病了 病得非常严重And I got sick. And I got very sick.然而我还是上完了课Somehow I got through the class.我教授周四的课程 它从两年前开始I taught the Thursday class. That started 2 years ago.课程在周二上It started on Tuesday. So I taught on Tuesday.后来改为周四 我服了很多药Somehow Thursday,completely drugged.然而我还是上完了课This lecture I made it through somehow.我回家后无法入睡And I went to home and I couldnt fall asleep.我感到非常痛 所以我去看医生了I was in real pain. I went to the doctors.那是周五下午 我说That was on Friday afternoon,just saying我必须要看医生 我服的药不起作用you know I have to go. The medication I took didnt help.我去看了医生 验了血Went to the doctors. Had some blood tests.几天无法入睡之后And finally after days I couldnt sleep由于痛苦我终于睡着了because of pain,fell asleep.那是周五晚上This was Friday night.午夜的时候电话响了In the midnight,there was a phone call.我没有去接 我很快睡着了I dont hear it. I am fast asleep.我的妻子Tommy拿起了话筒My wife picks it up. Tommy picks it up.那是医生打来的Its the doctor.医生对Tommy说And the doctor says to Tommy,结果出来了the test results just came in.Tal要立刻到医院来And Tal should get to the hospital now.她对医生说She said to the doctor,他刚睡着 他几天没睡了He just fell asleep. He hasnt slept for days.能不能等到明天再去?Can it wait til tomorrow morning?医生说 不行 他要到Beth Israel医院And the doctor said,No. And he has to go to Beth Israel,那里有最好的实验室可以给他提供治疗because they have the best labs for what he needs right now.她没有再说And she doesnt elaborate it any more.Tommy叫醒了我 告诉我发生的事Tommy wakes me up,retells me the story of whats happening.我起来了Somehow I get up.她不能带我去医院 因为DavidShe cant take me to the hospital because David,当时他才一岁 他正在睡觉at that time one year old,is asleep.我们不想叫醒他We dont want to wake him up.我们叫了一辆计程车带我到Beth Israel医院So we get a cab to take me to Beth Israel.路上.这是我不做On the way- so this was the yearLeverett的常驻导师资格的第二年after I was no longer resident tutors in Leverett.我们驶经查尔斯河We were (?),driving down the Charles River.然后我们经过哈佛Up and drive and then next to Harvard.我当时看着哈佛 看着美丽的河I look at Harvard. I look at the beautiful river.四周静悄悄Its very quiet.周五午夜之后没有多少车辆Not many cars just after midnight on a Friday night.我情不自禁地想And I cant help myself but think,如果情况真的很严重呢?what if theres something really terrible going on?他们为什么午夜叫我去医院I mean,why would they call me midnight to the hospital-还指定是Beth Israel医院?Beth Israel,insisting on just one specific hospital?一定是出了很严重的问题There must be something really wrong.我开始思考And my mind begins to wander.我说And I say,如果我只剩下一年时间呢? 我在这一年里会做什么?what if I only have a year left? What would I do in that year?我变得非常伤心 因为我看不到David长大I become very sad because I think I wont see David grow up.我以后再也不会有孩子I wont see- I wont have any future children.在上面要小心谨慎Be careful up there.我变得十分忧郁悲伤And I become very wistful and sad.然后我问自己 好的 在职业上And then I ask myself,Ok so professionally,我在最后一年想做什么?what would I want to do in that last year?我知道在生活在我要做什么So I know personally exactly what Ill do.我会用所有时间和家人一起度过Ill spend all the time that I can with my family.但是在职业上在这一年我想完成什么?But professionally what do I want to accomplish in this year?我的第一反应就是And my immediate response was我要留下一个系列的课程I want to leave behind a coherent body of work,一个向人们介绍积极心理学的系列课程a coherent course introducing people to positive psychology.我到达医院之后再进行了一些检查While I arrived at the hospital,I had some more checks.结果是没什么严重情况It ends up being nothing too serious.他们让我服抗生素They put me on antibiotics.几天之内我就开始复原了And within a couple of days I am on the way to recovery.但是今天我要和你们探讨I want to share with you today though why.为什么对我最重要的事情.Why is it the most important thing for me那时和现在都是如此at that time and still today,就是留下一系列is to leave behind a coherent body of work关于积极心理学的课程about positive psychology,向你们介绍这个奇妙的领域?to introduce you to this wonderful field?为什么是积极心理学?为什么是这个领域?Why positive psychology?Why is it? Its own field?为什么不只是研究Why is it not-well,just study happiness,社会心理学或临床心理学的幸福?wellbeing as part of social psychology or clinical psychology?为什么世界上这么多学者Why have so many scholars around the world都在研究积极心理学这个概念?united around this concept of positive psychology?这是我今天要说的So this is what I want to do today.2000年 David Myers做了一项研究In the year of 2000,a research was done by David Myers.霍普学院的David Myers 你们当中学过Davis Myers,from Hope College- some of you社会心理学的可能读过他的书whove studied social psychology may have read his textbook,他做了心理学概念方面的研究did research,looking at psychological abstracts.他研究的是What he looked at was the ratio消极研究和积极研究之间的比率between negative research and positive research.这是他的研究结果Here is what he found.从1967年到2000年From 1967 to year of 2000-这是积极心理学的形成期this was around the time when positive psychology started,他发现在这33年里有5000篇文章研究愤怒what he found in the 33 years are over 5000 articles on anger,5000篇文章研究愤怒5000 research articles on anger.超过41000篇文章研究焦虑He found over 41000 research articles on anxiety还有超过54000篇研究抑郁and over 54000 articles on depression.然后他看看积极的概念 积极的研究And then he looked at the positive words,positive research.他寻找关于快乐的研究He looked for research on joy.他仅仅找到了415篇研究And he found staggering 415 studies.情况会有所改善It does get better.他寻找关于幸福的研究He looked at research on happiness他发现在33年里有接近2000篇文章研究幸福and he found close to 2000 articles on happiness in 33 years.生活满意度研究最多 超过2500篇研究文章Life satisfaction came on top: over 2500 studies.但是 如果你看看Still,if you look at that,消极研究和积极研究的对比the negative studies versus the positive studies,你得到的比率是21比the ratio that you get is 21 to 1.每份研究某个积极方面For every one article on some positive aspect,积极因素的文章some positive element of life,不管是研究健康 满意程度 快乐还是幸福wellbeing,satisfaction,joy,happiness,都有21份消极方面的文章 包括抑郁 焦虑you get 21 articles on depression,anxiety,精神分裂 神经衰弱等等schizophrenia,neurosis and so on.21比1的比率Ratio of 21 to 1.我得承认这是非常令人郁闷的比率Very depressing ratio,I must admit.实际上它让我非常生气和忧虑In fact,it made me very angry and anxious.那些研究主要集中于不起作用的东西上Studies focus on,primarily on what doesnt work,大部分都是这样 而且这也不是新现象mostly on what doesnt work. And this is not a new phenomenon.这是Abraham Maslow写的一些东西Here is something from Abraham Maslow,我们上次提到过他who we mentioned last time,他在1954年谈到过这种现象talking about this phenomenon in 1954:心理学这一学科对于消极方面的研究The science of psychology has been far more successful远比对于积极方面的研究成功on the negative than on the positive side.它向我们展示了人类的短处It has revealed to us much about mans shortcomings,他的缺点 他的过失his illnesses,his sins,但很少谈到他的潜能 他的长处but little about his potentialities,his virtues,他的实际愿望或精神高度his achievable aspirations or his psychological height.好像心理学自愿固步自封It is as if psychology had voluntarily restricted itself to only让自己仅限于研究黑暗低劣的一半half its rightful jurisdiction and that darker,meaner half.心理学研究什么?So what does psychology study?学心理学的人I mean the psychology concentrators here know that,可能会猜probably guess that.我们大量地研究偏见We study a lot of prejudice.我们大量地研究抑郁和焦虑We study a lot depression and anxiety.我们大量地研究相似性We study a lot about conformity.我们大量地研究判断错误和过失We study a lot about misjudgments and errors,大概就是专门研究这方面而很少.very much focusing on this aspect and very little-21比1的比率表明很少研究积极方面again,21 to 1,very little- on the positive.看到这个比率时 我想And when I look at this ratio and I think about it,那是1954年 到现在也没多大改变this is 1954- hasnt changed much since.当我思考它调查它的时候And when I think about it and I look into it,我觉得心理学需要帮助I think that psychology needs help.我真的这样觉得I really do.你可以从个人的角度想想它I mean think about it at a personal level.如果一个人一天里有21小时感到消沉that if you had a person who 21 hours a day was depressed而只有一个小时感觉良好会怎样?and one hour in a day felt good?或者有一天感觉良好 便有21天觉得焦虑Or one day feeling good and then 21 days feeling anxious和消沉会怎样?and depressed?你会说这个人需要帮助You would say that this person would need help.我觉得这个领域需要帮助And the field I think,needs help.但问题是 这是正确的比喻吗?But the question becomes is it the right analogy?我们应该这样去看待它吗?Should we look at it this way?因为21比1的比率是不健康的Because the 21 ratio is unhealthy,从个人的角度来看肯定也是这样certainly would be so on the individual level,但是它从多个角度反映了现实but it reflects reality in many ways.因为我们今天所看到的Because what we are seeing today是越来越多的研究表明in more and more research showing that there is more and more世界上出现了越来越多的抑郁症depression around the world,还有越来越多的焦虑 东南西北that there is more and more anxiety,east,west,north,south-世界各地around the world.有些人会争辩道.And one could argue-那些主张继续研究这片领域people who argue for continuing to do research in this area,而少点研究积极心理的人认为for doing less in positive psychologies,-我们应该让这个比率大于21比well we should be doing even more than the 21 to 1 ratio,因为我们想缓和人们受到的because we want to alleviate the anxiety焦虑和抑郁and depression that people experience.今天的抑郁症病例比1960年