哈佛大学幸福课笔记positive psychology
幸福课笔记
幸福课笔记第一集什么是积极心理学Look inside：内省是必要的心理学第一势力：行为主义，认为人是一个行为集合。
心理学第二势力：精神分析学，通过潜意识分析，决定如何改善生活。
心理学第三势力：人本主义，认为不能只靠行为观察来改善人生，人是有精神、有灵魂的。
人本主义缺乏学术严谨性，但引入了了很多精彩的理念，比如对幸福感的研究、乐观主义、善良、道德、美德、爱、两性关系、高峰体验、自我实现、移情等减法比加法更能使我们幸福。
……梭罗幸福不是一个秘诀。
我们大部分人不幸福的原因是因为总想找到一个秘诀从而永远幸福下去。
哈佛的异常卓越群体共拥的两点：一是完全相信自己，他们完全相信自己。
二是一直都在问问题，保持开放的心态不断学习。
幸福是一个过程，“我如何更加幸福”这是我们经常要问的。
第二集为什么要学习积极心理学问题缔造现实！你的关注点影响了你的认知。
种子说：种子是有潜力的，它会发芽开花结果，但必须有水的灌溉，有阳光的照耀，除去杂草，悉心照料。
自尊的六大支柱：支柱一. 有意识的生活。
支柱二. 自我接受。
支柱三. 自我负责。
支柱四. 自我保护。
支柱五. 有目的的生活。
支柱六. 个人诚实。
总结：支持自尊感对现实的信念 1. 是即是是，事实就是事实。
2. 自我蒙闭双眼不能使真变假，也不能使假变真。
3. 尊重现实（尽自己最大努力去把握它们）比漠视现实更能带来硕果。
4. 生存依赖于正确地运用意识。
忽视意识的责任不能提高自己的适应力。
5. 从原则上说，意识是可靠的，知识是可得的，现实是可知的。
第三集幸福是一种随机现象吗梭罗：大多数人都活在沉默的压抑中。
弗洛依德：“人们在舒适地麻木”。
要帮助学生与孩子：发现人生的意义；明确自己真正真正想要的；克服那些诱惑；凿掉那些束缚；坚定自己的信念；应对困难与艰辛的能力。
这些是真正的帮助，可我们在这些方面投入的资源太少。
在心理学领域，“改变是可能的”这一理念相当地重要。
要懂得如何赞美：不加区别的赞美，有时伤害大于助益。
读《哈佛积极心理学笔记：哈佛教授的幸福处方》体会
读《哈佛积极心理学笔记：哈佛教授的幸福处方》体会海宁市高级中学陆小峰《哈佛积极心理学笔记：哈佛教授的幸福处方》是一本心理学的通俗读物，是这些年来世界名校公开课中，作者记录的幸福课的一个笔记。
幸福一直是人类不懈追求的目标，而将幸福作为一门学科进行研究，并且在学校开设幸福课程，则是近十年的事情。
其中开设最早、影响最大是哈佛的“幸福课”。
它原本是一门面向大学生开设的心理学选修课，后来学生的人数超过了哈佛大学的王牌课程《经济学原理》而备受关注。
在这个《笔记》中，作者介绍了哈佛幸福课主讲师泰勒·本-沙哈尔给学生的十条幸福忠告：遵循内心的热情；尽量多和自己的朋友们在一起；正确地看待失败；接受自己；简化自己的生活；有规律地为自己安排锻炼；保证高质量的睡眠；慷慨做人；勇气；始终保持一颗感恩的心。
一门课程，浓缩为十句话，对我正在追求幸福的我们来说，这是非常有哲理的，并且通过学习，最后我们自己也能从这十句话中体悟到幸福的真谛。
作者随后详细介绍了这门课程的学习情况。
前言介绍了幸福不需要密码：每个人其实都距离幸福很近，也很明白怎样才能更加幸福，只是，匆忙的工作和对结果的重视，往往让我们忽视了一些过程，幸福需要被提醒。
接着，作者用大量篇幅来介绍我们要关注积极心理学的原因和意义，如何给我们的生活带来幸福的方法，这些方法包括感恩练习、改变自我、目标设定、心理压力调试神奇的幸福药水、自尊和自我独立等方面。
最后学完本课程后，来了一个告别：从今天起，做个幸福的人。
本书结构严谨，特别是书中介绍的提升幸福的方法和技巧，更是对我们这些正在追求幸福的人，提供了莫大的帮助。
这些年来，积极心理学之所以正式登上美国心理学的舞台，正是美国社会渴望得到幸福的一种心理追求。
众所周知，美国经过几百年的发展，到上世纪末已经成为世界上独一无二的超级大国，然而物质生活的富有和国际地位的超级霸权，并没有给人们真正带来幸福和谐的感受，相反，很多人仍然处于紧张、忙碌、焦虑和空虚之中，人们继续一种知识帮助自己在丰富的物质和理想的追求中获得幸福。
哈佛公开课“幸福”(笔记整理)happiness
Great persons:Marvacollions Tomas SowellBook:way of the peaceful warriorClass2Abraham Maslow:The science of phychological has been far more successful on the negative than on the positive side.It has revealed to us much about man’s shortcomings,his illness,hissins,but little about his potentialities,hisvirtues,his achievable aspirations or his psychological height.It is as if psychology had voluntarily restricted itself to only half its rightful jurisdiction and that darker,meaner half.Class 3Abraham Maslow:Neurosis is a falling short of what one could have been and even one could say,of what one should have been,biologically speaking that is if one had grown and developed in an unimpeded way.Human and personal possibilities have been lost.The world has been narrowed and so has consciousness.Capacities has been inhibited.Muzafer：What you need is a superordinate goal——a goal you have carry out together,you can’t do by yourself——carry out together with a conflicting group.And that’s how over time you resolve conflicts,not just bring people together.Lykken and Tellegen:Happiness is Stochastic Phenomenon(theme)It may be that trying to be happier is as futile as trying to be taller and is therefore counterproductive.Error of average(教授认为是错的the point referred)Meslow:few in number though they be,we can learn a great deal of values from the direct study of these highly evolved,highlymature,psychologically healthiest individuals,and from the study of the peak moments of average individulas,moments,in which they become transiently self-actualized.(自我实现)CLASS 4Ralph Waldo Emerson:All history is a record of the power of minorities,and minorities of one(一个人的少数派)Extreme circumstances make very little difference to our wellbeing(幸福)What will make a difference to our levels of wellbeing is if we have right versus wrong expectations.The right expectation is to believe in change from within.It is about changing our perception(state of mind).It’s about changing our interpretation of the world,of what’s happening to us,of ourachievements,of our failures.It’s about what we choose to perceive,whatwe choose to focus on.It’s about transformation,as opposed to the external information or the external success.We will have the permission to be human.God,give me the serenity to accept the things I cannot change;the courage to change the things I can change;and the wisdom to know the difference.Class5The optimal way spreading happiness is to work on your own happiness because then you are leading by example.Be the change you want to see in the world,by example.Belief as self-fulfilling propheciesThis topic ignite my imagination.We are what we think.All that we are arises with our thoughts.With our thoughts,we make our world.Class 6Camus：In the depth of winter,I finally learned that there was within mean invincible summer.Talk is no substitute for action.People who regard themselves as highly efficacious act,think,and feel differently from those who perceive themselves as inefficacious.They produce their own future,rather than simply foretell it.Self-concept is destiny.Class 7:SorenKierkegarrd:To dare is to lose one’s footing momentarily .Not to dare is to lose oneself.We create our own reality.RlSharpe:It isn’t strange,howprinces and kings,and clowns that caper in sawdust rings,and common people like you and me,are builders for eternity?Each is given a list of rules,a shapeless mass and a bag of tools;and each must fashion your life is flown,a stumbling block or a stepping stone.Much of our experience,we cooperate.Summary:In this class,the professor told three stories about himself.god,I am so unlucky.God,I’m so lucky.so,the interpretations determine what our experiences will be.Class 8:Aristotle:fiction is more important than history.Because history depicts life as it is,where the fiction depicts as it can or ought to be.。
哈佛公开课之幸福课第一课学习笔记
【哈佛公开课之幸福课：第一课】学习笔记：1，外在的东西，学业，成就，财富，不足以让一个人拥有持续幸福的能力，最多只会让你在短时期内感到快乐。
想要幸福和发自内心的喜悦，人需要积极的心理。
2，所谓积极的心理，就是从正面来解释发生的事情，哪怕是不好的事情，都有好的一面。
有位秀才第三次进京赶考，住在一个经常住的店里。
考试前他做了三个梦，第一个梦是梦到自己在墙上种白菜，第二个梦是下雨天，他戴了斗笠还打伞，第三个梦是梦到跟心爱的表妹脱光了衣服躺在一起，但是背靠着背。
这三个梦似乎有些深意，秀才第二天就赶紧去找算命的解梦。
算命的一听，连拍大腿说：“你还是回家吧。
你想想，高墙上种菜不是白费劲吗？戴斗笠打雨伞不是多此一举吗？跟表妹都脱光了躺在一张床上了，却背靠背，不是没戏吗？秀才一听，心灰意冷，回店收拾包袱准备回家。
店老板非常奇怪，问：“不是明天才考试吗，今天你怎么就回乡了？”秀才如此这般说了一番，店老板乐了：“哟，我也会解梦的。
我倒觉得，你这次一定要留下来。
你想想，墙上种菜不是高种吗？戴斗笠打伞不是说明你这次有备无患吗？跟你表妹脱光了背靠靠躺在床上，不是说明你翻身的时候就要到了吗？”秀才一听，更有道理，于是精神振奋地参加考试，居然中了个探花。
再比如：生病了，很难受。
如果用消极的态度来解释就是，我怎么这么倒霉呀，别人都不生病，就我生病。
情绪就会很低落，反过来病情也会进一步加重。
但是如果换个思路想：还好，早发现，早治疗，要是病情恶化的时候才发现，那才倒霉呢。
心情好了，身体也容易早日康复。
3，积极的心理和性格内向外向无关，内向的人也能拥有持续幸福的能力。
外向的人分两种：一种是真的外向，积极向上；还有一种是掩饰自己内心的痛苦，装得很乐观向上，所以抑郁症有很多都是看起来阳光积极的人。
4，美国很多高中、小学都开始了积极心理学课程，因为不开心、不幸福的人越来越多，用积极心理学及时干预会很管用，能保证学生们的心理健康，预防自残自杀事件的发生。
哈佛幸福课心理笔记
哈佛幸福课心理笔记第五课你相信，确信的东西会自信当你习惯地相像快乐的事时，你的神经系统就会习惯地令你处在一个快乐的心态。
所以，美国的心理学家威廉斯说：“无论什么见解，计划，目的，只要以强烈地信念和期待进行反复的思考，那它必然会置于潜意识中，成为积极行动的源泉。
”只要周围的人相信，确信你是优秀的，你就会真的变得优秀---这是心理学反复验证的事实。
所以，你不仅要相信自己，而且也要让周围的人对自己有信心。
如此一来，你就拥有了幸福生活的坚实基础。
要维持信心，必须要有三个条件，缺一不可：那就是积极地态度，对工作的热情和努力工作的行动。
无论是追求幸福，还是追求成功，都要相信自己的力量，努力地为之改变。
保持自信状态的三个技能：技能一：行动。
最正确的做法是不断地行动，并且在行动中不断地发现自我，对自己做出最有肯定意义的评价。
技能二：想象成功。
很多研究成果表明：在取得成功德所有因素当中，其中有56%都是由自信所决定的。
在美国曾经有一个流传很广的故事，说明想象成功对自信的影响，这个故事叫魔术手套。
（杰姆）想象成功为何如此重要呢？这是由人的大脑决定的，因为人的大脑是无法分辨出真实存在的和大脑中映像的区别。
当一个人在不断地想象成功，不断地在模仿真实的场景时，大脑就会出现相应的反应。
技能三：认知疗法。
认知疗法的理论基础是:认知决定一个人行为；当一个事件(Event)发生时，人们就会对此作出判断（Evaluation）,并且产生情绪（Emotion），继而导致行动。
比如说，当有一条鲨鱼袭来的时候，首先人们判断它是吃人的，接下来就会产生情绪上的害怕，所以就会采取行动赶快逃跑。
第六课你在关注什么，决定你能否幸福幸福取决于我们关注事情的哪一面。
幸福感取决我们选择什么来关注；幸福不是建立在我们的社会地位或银行存款等外在事物上，而是取决于我们对它的认知。
一个人看待事物的角度比客观事物本身更重要。
痛苦，在更大程度上是来自于自身对痛苦的关注，而并非痛苦这件事情本身。
哈佛幸福课读书笔记
哈佛幸福课读书笔记【篇一：哈佛幸福课读后感】《哈佛幸福课》读后感“玉不琢不成器，人不学不知道。
”书本是人生最大的财富。
没有书的人生就像空心的竹子一样，空洞无物。
寒假，读了《哈佛幸福课》一书，书中的内容深深地吸引着我，这种幸福的课堂真谛真是感人至深。
想起犹太人让孩子们亲吻涂有蜂蜜的书本，是为了让他们记住：书本是甜的，要让甜蜜充满人生就要读书。
这也时刻告诫这我读书是人生最难得的存折，一点一滴地积累，就会发现自己是世界上最富有的人。
哈佛大学幸福课是哈佛大学心理学讲师泰勒?本?沙哈尔主讲的“积极心理学”课程。
他认为，幸福感是衡量人生的唯一标准，是所有目标的最终目标。
他的这一理念及其精彩的授课，使得幸福课在哈佛引起了前所未有的轰动，被选为哈佛最受欢迎的选修课。
这种积极心理学是“以一种新的视角诠释心理学”，目标指向个人、群体乃至整个社会的完善发展。
一、转变幸福的思维方式在我们生活的世界里，很多衡量幸福的标准可能是，考上好的大学、找到满意的工作、有一定的财富积累、建立美满的家庭、养成健康的饮食习惯，这样我们就能拥有幸福的未来。
如果有人告诉你这只是关于幸福的错觉，你作何感想？这个人就是人称“幸福教授”的哈佛大学社会心理学家吉尔伯特。
他摒弃了有关幸福的传统观念，从科学的角度为我们上了一堂新颖生动的幸福课。
他从梦想的幸福起笔，到幸福是什么，再到测测你的幸福感，最后落笔于幸福其实很简单，六部分层层递进，阐释幸福的真谛。
每个人对幸福的感知不同，书中讲到连体的双胞胎，她们认为连体没什么，不影响彼此的生活，她们觉得生活的很快乐，心情愉悦、兴高采烈和积极向上，当人们问起她们是否愿意进行外科分离手术时，她们断然拒绝，而我们却觉得她们不幸福，因为彼此不能独立的生活。
这也为我们如何建构个体的幸福和快乐提供了重大的启示：我们要变得更积极、更乐观、更幸福的关键在于能够转变幸福的思维方式。
从书中我能深深体会到对积极和幸福的真正困扰不在于人们生活中遭遇的负性事件，而在于个体对负性事件的固执、对负性情绪的固着。
哈佛幸福课-积极心理学
哈佛幸福课——积极心理学目录第一章积极心理学初探 (1)一．积极心理学诞生的背景 (1)二、积极心理学课程的内容 (3)三．消极研究与积极研究 (6)四、积极心理学课程的目的 (9)第二章积极心理学的五个基本前提 (10)一、搭建学术界与社会之间的桥梁 (10)二、改变是可能的 (11)三、内在因素和外在因素 (12)四、顺从人类本性 (15)五、允许自己追求快乐 (20)第三章信念即自我实现预言 (23)一、信念挑战极限 (23)二、皮革马利翁效应（Pygmalion Effect） (24)三、情境的重要性 (26)四、创造积极的情境——精神的力量 (30)五、精神力量的作用机制 (33)六、乐观主义与悲观主义——同一事件不同解读 (35)七、高期望导致低自尊？NO! (38)八、三个方法让自己更乐观 (40)第四章专注 (44)一、积极者与消极者 (44)二、为什么不是人人都是乐观主义者 (48)三、感激 (50)第五章改变 (62)一、改变不易但非不可能 (63)二、神经可塑性 (65)三、我真的想要改变吗？ (68)四、ABC与两种变化 (70)五、日记的神奇作用 (96)六、小结 (102)第六章设定目标 (106)一、目标设定的理论及实践 (106)二、处理压力 (128)第七章完美主义 (139)一、完美主义之我的个人经历 (139)二、错误与失败 (142)三、完美主义的定义及特征 (148)四、完美主义的后果及危害 (151)五、二八法则 (157)六、完美主义的根源 (159)七、克服完美主义 (161)八、铂金法则与黄金法则 (163)九、小结 (165)第八章精神与肉体 (167)一、关注“脖子以下” (167)二、身体锻炼 (169)三、冥想 (176)四、睡眠 (181)五、触摸 (183)第一章积极心理学初探一．积极心理学诞生的背景快乐，幸福感这一整个领域，此前一直被心理自助运动统治。
哈佛幸福公开课第二讲笔记.ppt
五、适应力
适应力的定义 是指一种现象，特征是积极适应的模式，即使是面对非
常不利或危险的环境。 适应力的构成 1、乐观主义和理想主义 2、意义感 3、利社会行为 4、设定目标 5、有一个榜样 6、最重要的是他们不事感激…而不应把事情看成理所当然 使…增值：当你欣赏，它增值；当你不欣赏，
它贬值。 蜜月期过后，夫妻之间问得最多的问题是什么？ 企业咨询中，问得最多的是什么？ 当你只关注那些你做的不好的东西，你就忽略
了你的优势和美德。
七、Marva Collins’ Way
积极学习法的力量
八、被动受害者和积极主动者的 比较
被动受害者 抱怨…变得沮丧和愤怒 结果：很少有结果 积极主动者 采取行动…承担责任 结果：增加自信，变得充满希望和乐观
幸福课：为什么要学习 积极心理学？
一、几个问题
课程适合哪些人？ 是不是所有的理论都可以适用？
二、消极研究与积极研究的比例
21：1的比率 焦虑和抑郁越来越多，全球范围内自杀率的上
升…是更多的研究消极情绪还是更多研究积极 情绪？
三、为什么要研究积极心理学？
集中研究有用的东西至关重要，因为有用的或 集中研究的问题会成为现实。
快乐并非只是对痛苦的否定。 最有效预防困苦的方法实际上是专注于培养积
极情绪。
四、有效方法的重要性
从提问的本身开始…研究问题的角度很重要 从消极和积极角度研究危险人群问题带来的巨
大差异。 从“为什么这些人会失败”到“是什么让某些
人成功” 成功的关键是适应力（resilience） 问题的力量：问题制造现实 练习：数几何图形的数量。
哈佛大学幸福课,第一讲英文对照
Positive Psychology – Lecture 1Tal Ben-ShaharHi Good morning. It's wonderful to be back here. Wonderful to see you here. I'm teaching this class because I wish a class like this had been taught when I was sitting in your seat as an undergrad here. This does not mean it is a class you wish to be taught, nor does it mean that it is the right class for you. But I hope to doing the next couple of lectures is giving you an idea what this class is about so that you can decide whether or not it is for you. I came here in 1992 And then I had a mini epiphany half way through my sophomore year. I realized that I was in a wonderful place with wonderful students around me, wonderful teachers. I was doing well academically. I was doing well in athletics. I was playing squash at that time. I was doing well socially. Everything was going well.Except for the fact. That I was unhappy. And I didn't understand why. It was then in a matter of moments, that I decided that I had to find out why and become happier.And that was when I switched my concentration from computer science to philosophy and psychology with a single question: how can I become happier? Over time I did become happier. What contributed most to my happiness was when I encountered a new emerging field But essentially research that falls under or within the field of positive psychology. Positive psychology, studying it, applying the ideas to my life has made me significantly happier. It continues to make me happier. And it was when I realized the impact that it had on me that I decided to share it with others. That's when I decided that I wanted to be a teacher and teach in this field. So this is positive psychology, psychology 1504. And we'll be exploring this new, relatively new and fascinating field. And hopefully, we will be exploring more than the field ourselves.When I first taught this class that was back in 2002, I taught it at a seminar and had eight students. Two dropped out. That left me with six. The year after, the class became slightly larger. I had over three hundred students. And then third year when I taught it which was the last time, I had 850 students in the class, making it at that point the largest course at Harvard. And that's when the media became interested. Because they wanted to understand why. They wanted to understand this phenomenon that "here you have a class, that's larger than Introduction to Economics". How could that be? So I was invited by the media for interviews, whether it was newspapers, radio, television. And I started to notice a pattern during those interviews. So I would walk into the interview. We would have the interview. And afterwards, the producer or the interviewer would walk me out and say something to the effects of "well thank you Tal for the interview. But you know I expected you to be different".And I would ask, as nonchalant as I could of course. I didn't really care but had to ask anyway, "how different?" And they would say, "Well you know, we expected you to be more outgoing."Next interview, the end of the interview, same thing. "Thank you for doing the interview. But you know Tal, I expected you to bedifferent." And once again, nonchalant of course. "Well you know, we expected you to be less, less introversit." Next interview, same thing. "How different?" "Well, you know, more extroverted. More outgoing." Next interview. "Well, you know, less shy." Coz I get very nervous in interviews.Interview after interview, literally dozens. More outgoing, more cheerful. Less introverted, more extroverted. And on and on. But here is the best one. So this is one of the local channels here around Boston. I was going to the interview. We had a quite long interview, which I thought was actually pretty good. And at the end of the interview, the interviewer is a very jolly guy. He walks me out and puts his hands on my shoulder, and says, "thank you very much for doing the interview." And then the usual comes. "But you know Tal, I expected you to be different." And I said, "How different?" Just so you understand, by this time, my self-esteem is short. But still with some resemblance of nonchalance I asked, "how different?" And he looks at me and says, "Well I don't know Tal. I expected you to be taller." Taller? What? Five seven, well ok five six and a half is not enough to teach happiness? And I thought about it. I thought about it a lot. The whole pattern from the beginning.And I think I understand why they expected someone different. You see they had to explain to themselves as well as the audience, "how come this lecture is larger than the Introduction to Economics?" And the way to explain it must be that the teacher is very outgoing, extremely charismatic, very cheerful and extrovert and of course, tall. Well, there is one L missing there. But... Yeah. If only. So the problem though is that they were looking in the wrong place for the explanation. In other words, they were looking at the messenger. What they needed to look at was the message. Now how do I know that? You see because I see other positive psychology classes on other campuses around the country and around the world.There are over 200 hundred campuses here in United States that teach positivepsychology. On almost every campus where this class is taught, it's either one of the or the largest class. It's about the message. I see more and more organizations taking up positive psychology in their, as consultant companies, some of them the leading big consultant companies are taking it on. More and more high schools are introducing positive psychology class. ***** Elementary schools are introducing it. The governments around the world are expressing interest in this new emerging field. Why? Because it works. Because it really works. You see this whole realm on life flourishing, on happiness, on well-being has been until recently dominated by the self-health movement. What do we have in the self-health movement? We have books that are very interesting, that are very accessible. We have speakers who are very outgoing, very charismatic and tall, attracting the masses into these workshops, seminars and lectures. But, there is a very big "but" here. Many of these books, many of these workshops and seminarslack substance. Very often, overpromising and under-delivering.So these are five things you need to know to be happy. The three things to be the great leader. The one secret of success, happiness and a perfect love life. Overpromising. Under-delivering. On the other hand, we have academia. What do we have in academia? We have a lot of rigor, a lot of substance. We have datas analyzed, reanalyzed and meta-analyzed. Things that actually work, good stuff. But, and there is also a very big "but" here. Very few people read refereed academic journals. I mean Think about it: how many people outside this room of course have read the last twelve issues of the Journal of Personality and Social Psychology? Most people don't even know what that means. The head of my PHD programs actually estimated the average academic journal article is read by seven people. You know... And that includes the author's mother. So you know I say half in jest but it's actually really sad. Because...certainly sad for me, as an academic. Because these things are good. TheyBut not accessible to most people. And this is where positive psychology comes in. And this is also where this class comes in. The explicit mandate of positive psychology as well as of this class is to create a bridge between Ivory tower and mainstreet. In other words, it is to bring the rigor, the substance, the empirical foundation, the science from academia and merge it with accessibility of the self-help or New Age movement.In a way the best of both worlds. And this explains the popularity of the field of positive psychology: science that works. This class will be taught on two levels. The first level it will be taught as any other class in psychology or any of the classes you've taken here. You'll be introduced here to studies, to research, to rigorous academic work. You'll be writing paper, academic paper. You'll be taking exams. Just like every other class. But then it will also be taught at the second level, which is for every paper that you'll read, every paper that you'll write, you'll always be thinking, "Ok, how can I take these ideas and apply them to my life? How can I apply them to my relationship? How can I apply them to my community?" Two levels. The academic. Applied. I did not just introduce whether it's in the readings or in the lectures ideas just because they are interesting for the sake of the idea. It is always an idea that is both rigorous and can be applied. Just a few words about housekeeping.。
哈佛幸福课 积极心理学
哈佛幸福课积极心理学近年来，幸福已成为人们追求的重要目标之一，不仅仅是个人的幸福，也是社会的幸福。
为了更好地探索和理解幸福，哈佛大学推出了一门名为“幸福课”的课程，它基于积极心理学的理念和方法，旨在帮助学生培养积极心态和提升幸福感。
这门课程的核心理念是，幸福不仅仅是一个个人内心的感受，它也与社会、人际关系和个人成长等方面密切相关。
幸福课旨在帮助学生从积极的角度看待自己和世界，培养积极情绪和心态，提高生活质量。
这门课程的教学内容丰富多样，包括幸福理论、幸福测量、幸福的影响因素以及幸福的实践方法等。
通过学习幸福理论，学生可以了解到不同学派对幸福的理解和解释，拓宽了对幸福的认知。
幸福测量则帮助学生了解自己的幸福水平，并通过不同的幸福量表进行自我评估。
同时，课程还介绍了幸福的影响因素，如个人特质、人际关系、社会支持等，为学生提供了更多提升幸福的途径。
此外，幸福课还注重实践方法的培养。
学生将通过实践活动来应用课程中学到的知识，提高自己的幸福感。
这些实践活动可以包括情绪调节、心理疗愈、感恩练习、积极社交等。
通过这些实践，学生可以更好地将幸福的理论转化为实际行动，提升自己的幸福感。
哈佛的幸福课在全球范围内引起了广泛的关注和影响。
许多其他大学也开始开设类似的课程，以帮助学生更好地理解和追求幸福。
这些课程的出现标志着人们对幸福的关注和重视，并希望通过培养积极心理学的理念，为个人和社会的幸福做出贡献。
总之，哈佛的幸福课基于积极心理学的理念和方法，旨在帮助学生培养积极心态和提升幸福感。
通过广泛的教学内容和实践活动，学生可以更好地了解幸福，并将其转化为实际行动，提高自己的生活质量。
这门课程的出现也反映了人们对幸福的关注和重视，希望为个人和社会的幸福做出积极的贡献。
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Silence 实践活动后的最好进行内省 分清楚主次
第二课 Resilience 适应力 Optimistic A sense of meaningful Faith Pro-social behavior What I’m good at? Focusing on strengths ★ Social support ★ Set goals★ A role model★
Question create reality. They create possibilities. A question begin a quest. Put your mind on what’s you good at Take responsibility! No one is coming. It’s up to you to make the most out of this experience. Lesson3 Marva Collins Ok, it’s hard, unfair, difficult. However, it’s your own responsibility. No one is coming. It’s up to you to make that difference in your life! Collins’ way---how can we cultivate the seed of generation in our student? If we only ask “how many geometric shapes do you see on the screen?” and then, we’ll miss the children on the bus, They completely missed the seed of greatness. Questions make a difference! Most people lead lives of quiet desperation. Comfortably numb, how can we go beyond~? How can we get beyond that “quiet desperation”? 幸福并不代表没有痛苦，幸福也不会自动降临。 心理健康模型： 1. Do we focus on weaknesses, which is the disease model, say let’s get rid of weaknesses? Or do we focus on strength? The disease model, the optimum level is the zero: let’s just be OK; let’s just not hurt. The health model, let go beyond that, let’s get excitement, feel passion, not only the state of relax, it’s the creative tension. “Flow” we engage what we doing, much more than being “comfortable numb” not only rise to positive, but also can help us deal with desperation.
A failure of personal growth Psychology is not just study of the disease, weakness, and damage, it also is the study of the strength and virtue, treatment is not just fixing what is wrong; it also builds what is right.
Build bridge: 将世界一分为二。 What the world needs is more than anything else, is practical idealists. Sense of mission 使命感 Your desire to do good. Self-esteem Meditation actually transforms our brain. Three physical exercises, 30 minutes each time has the same effect as powerful as our most psychiatric drugs. The foundation of being an idealists is believe change is possible. 第四课 The possibility of change! The tip of the stem is actually about democratizing excellence. Study the best and applying it to the rest of us. One of the most significant barriers to people doing things change the world, to actually introducing change is they underestimate their ability to bring about change. All history is a record of the power of minorities, and of minorities of one. 改变是从一小部分人开始的，然后指数性的扩张，问题是如何让思想扩张？ Example of smile，Smile are contagious. Exponential function，the power of one. Premise number 3: Internal factors versus external factors. Income, statues, external circumstances make very little difference. Not lower or high expectations---that’s won’t make a difference to our levels of wellbeing. What will make a difference to our levels of wellbeing is right or wrong expectation. Our happiness is mostly depended on our state of mind; it’s about changing perception, about changing our interpretation of the world, of what’s happing to us, of our achievements, of our failures. It’s about what we choose to perceive, what we choose to focus on. It’s about transformation, as opposed to the external information or the external success. The fourth premises: Permission to be human. God, grant me the serenity to accept the things I cannot change; the courage to change the things I can change; and wisdom to know the difference. 屈服并不同于主动接受 In our culture today, we don’t give us permission to be human, the freedom to experience these painful emotions as well. We all need a space, a place of our lives, where we give ourselves the PH, whether it’s with close friend, people we care about, whether it’s first and foremost with ourselves when we write a journal, where we do give ourselves the permission to be, to cry, to be joyous—because we don’t, we pay a price. We need a space of unconditional acceptance. Experience the envy when I experienced it, accept it；and then enjoy and celebrate it---the positive side. Ironic processing---when we suppress a nature phenomenon and that phenomenon only strengthens. The same applies to the painful emotions that are natural. And when we try to suppress them, they will strengthen. Painful emotions are as much as part of human nature as the law of gravity is part of physical nature. “Nature to be commanded as must be obeyed”. 严重的抑郁是我们扮演快乐所付出的终极代价 I accept my nature, I accept my state, but it’s doesn’t means resignation. What I’m talking about is active acceptance. The A B C of psychology. A. stand for affection--emotion B. stand for behavior--action C. stand for cognition—thoughts. 要实现改变，需要在A B上实现 Unconditional acceptance permission human relates primarily to our affect, their are there. That does not mean we need to accept our behavior and out cognition. Emotion is no matter right or wrong, the question is how do I choose my behavior to act as a result of it? That is where the