哈佛大学开放课程：幸福课 Positive Psychology-change.ppt

Change
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The Nature of Change
Change is hard
Twin research (Lykken & Tellegan, 1996)
Affective forecasting (Gilbert, 1998)
Cambridge-Somerville study
Change is possible
Error of the average
The exception proves the rule
2
The Anatomy of Change
Neuroplasticity (Davidson, 2000)
Neural pathways (channels)
Self-reinforcing
Habits as fortified pathways
3
Healthy and Unhealthy Pathways
Negative channels
Positive channels
Same trigger, different response
Trans-forming the brain
4
Two Types of Change
Gradual approach
Acute approach
Neither is quick-fix
“The belief that we can rely on shortcuts to gratification and bypass 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
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But do I really want to change?(Langer & Thompson 1989)
Rigidity
Gullibility
Grimness
Perfectionism
Worry/anxiety
Guilt
Simplify
Fault-finding
Happiness
Consistency
Trustworthiness
Seriousness
Drive/ambition
Responsibility
Empathy/sensitivity
Lose edge
Realism
No pain no gain
A more nuanced understanding of what change
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Learning (and applying) Your ABC’s
Affect
Behavior
Cognition
Need all three
7
Happiness =
ic set range
+
External circumstances
+
Intentional activities
(ABC)
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Affect: Our Emotions
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Gradual 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 and 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 disturbing emotions, being careful not to reject the emotion itself.” Tara t-Goleman
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