Positive Psychology9文档格式.docx

Positive Psychology9文档格式.docx

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useitandyoudon'

tloseit.Thequestionishowdoweuseitsothatitbecomesanassistant,helptowardbecominghappier.Solet'

slookatwhatthebrainactuallylooklike.Therearemillionsofchannelsinside,neuralpathwaysinbrain.Someareverythinandnew.Somearemuchthicker.

原理与大自然的规律相似。

有广阔的河流，绵长的隧道。

也有涓涓细流，狭促的沟渠。

Thewayitworksislikeinnature.Youhavelargerivers,largechannels.Andtinyriversandtinychannels.

每一次思考，都会在神经元之间建立一条通道。

就像河流一样，每次有河水流过，就会渐渐拓宽。

水流枯竭的时候，也就是神经通路停止活动的时候。

通道就会稍有缩回。

神经通路使用的时候会增长，不用的时候会萎缩。

Everytimewhenyouarethinking,aconnectionismadebetweenneuralpathwaysinbrain.Justlikeariver-everytimethewaterpassesthere,itgetsthismuchwider.Andwhenthereisnowaterthere,thereisnoworkbeingdoneintheneural,itshrinksalittlebit.

Neuralpathwaysgrowwithuseandtheyshrinkwhenthereisnouse.Ifit'

ssomethingnew,anewneuralpathwaythatwasjustcreatedbecauseremember-there'

sneuroplasticity.Neuralpathwaysarecreatedconstantly.Thereisneurogenesis.Newneutronesarecreatedconstantly.Initiallyit'

sverythin.Let'

ssayforexample,IstudyFrench.AndIlearnanewword.Anewconnectionismadeinmybrain.NowifIhearthewordonceandneveragain,theneuralpathwaywilldisintegrate,willdisappear.

However,ifIcontinuehearingthatwordoverandoverandoveragain,afterallitwillbecomethickerandthicker.Okthisisawayoversimplificationoftherealprocess.Butitwillbecomethicker.AndthenI'

llrememberitfortherestofmylife.Itwillbeestablishedlikeariverthatisestablished,asopposedtoatinystreamandtricklethatcandisappearinaday.Andhereisthekeyaspectforunderstandinghowwecanchangeourthought,howwecanchangeourwellbeingultimately.Theneuralpathwaysareself-reinforcing,justlikeriversare.Thinkaboutit:

whenitrains,whenthereisadownpour,thewatergravitatestowardtheexistingriver,towardthechannels,towardthedrainsthatwehavebuilt.It'

smuchlesslikelytocreateanewriveroranewstreamwiththere'

snothingbefore.Sotheexperienceismuchlikelytogravitatetoalreadyestablishedneuralpathwaysandstrengthenitfurther,asopposedtocreatenewneuralpathways,whichiswhyifwewanttoremembersomething,it'

sverygoodtomakeconnectionstootherthings,toexistingneuralpathways,toexistingmemories.

Letmeexplainthisagain,becausethisisimportanttounderstand.Becauseunderstandingthiscanactually...thisissomethingthatCarolDweck,professoratStanfordshowedandunderstandingthisneuroplasiticity,understandinghowweactuallycanchangecanmakeusmorelikelytosucceedinoneofthewaysofsuccess-toactuallybecomehappier.Soit'

simportanttounderstand.Andestablishedneuralpathwayattractsmoreactionanditattractsmoreactionandgetsthicker.Somethingthat'

snotestablished,atinylittlestreamismorelikelytobejustwipedaway.

Asitgrowsmore,it'

smorelikelytostay,notjuststay,growevenmore.Itisself-reinforcing.Andthisiswhathabitsare.Whensomethingisreinforcedoverandoveragain,itbecomesahabit.Forexample,youplaytennisandyouhittheforehandoverandoverandoveragain.Initiallyyouhavetothinkaboutit.Youhavetoconcentrate.Youhaveto,youknow,maybecockyourwristalittlebit,maybeunderstandexactlywhereyoustoptheracket,butafterawhile,afterdoingithunderdsof,thousandsoftimesyoudon'

tneedtothinkaboutitanymore.It'

salreadygrooved.AndthewordthatIusedisgrooved,specificallybecauseyouessentiallycreatedanewchannel.Andwheneveraballcomestowardyou,automaticallyyoudon'

tevenneedtothinkaboutit.Itgravitates.Yourmindgravitatestowardthatparticularpathorpaths,manypathsthattellyou"

liftitupandhit"

.It'

sautomatic.Samewithmusic.Andwhatithasshownispeoplewhopracticemusicregularlyorpracticeasportregularly,theirbrainactuallychangesitsshape.Moreneuralpathwaysarecreatedaroundtheseareasthatmean"

letmeplayaCnow"

or"

letmemovemyfingersinthisway"

basedonsomthingthatIseeonthepage.Certainneuralpathwaysarecreated,andthebrainactuallybecomesthickerintheseareas.Ormoreexperienceflowin:

themorewedoit,themoretheyflowUntilitbecomesgroovedandIdon'

tneedtothinkabouthowtoplayC-.It'

sautomatic.

Theydidaresearch.Thiswasthefirstresearch,oneofthefirstresearchprojectswheretheyfoundthebrainactuallychanges.TheytooktaxidriversorfreshlymintedtaxidriversfromLondonAndwhattheyhadtodo,tobecome,togettheircertificate,theirapproval,theyhadtostudythemapofLondon.NowthemapofLondonismuchmorecomplicatedthanstudythemapofNewYork.ThoseofyouwhohavebeentoLondon.Buttheystudiedandtheyspentalotoftime.Whattheyfoundwasthebrain,partoftheirvisualcortexactuallychangedfrombeforetheystartedtostudythemapsofLondontoafter.Becausetheywereworkingthatpartofthebrain.Theyhadexperiences.Andtheseexperiencescreatedgroovesinsidetheirbrain,sowhensomeonesaid"

OxfordCircus"

immediatelytheyknewwhatstreettheyneedtotaketoOxfordCircus.Theirbrainactuallybecamebigger.Itchangedtheirneuroplasiticity.Andthat'

swonderfulnews.It'

sreallywonderfulnews.

Becauseitmeanswehavecontrol.Andwecanintroducechange.Nowinourbrain,therearebothhealthyandunhealthypathways.Soforexample,someofthenegativechannelsmaybeoneoftheconstantworrier-someonewhoworriesalot.Thateverytimesomethinghappens,immediatelytheygravitateto"

oksowhatdoesthatmeanforthefuture?

"

Or"

whatdoesthatmeannowformyprospects?

"

Whatdoesitmeanfortoday?

Constantlyworryingaboutthings.Evengoodthingsveryoften.Theyimmediatelyinterpretitassomethingtobeworryabout.Orfaultfinding.That'

spathwaysinthebrainwhereIlookfor-againtheyareself-reinforcing-Ibegintolookforinmyworldthingsthatgowrong.

RemembermypersonalexperiencewhereIgotthefellowshipasaseniorhere.AndIgotthefellowshipandimmediatelymybraingravitatedtoward"

Okbutwhydidn'

tIgettheotherone?

Ihadsomanythingstobegratefulfor.Butit'

sthefaultfinderimmediatelytheneuralpathway,theriverthisexperiencefellintowasthelargestone.Andthelargestoneformeatthattimewasbeingafaultfinder.Thentherearepositivechannelsaswell.Whatarethepositivechannels?

Benefitfinder.Apersonwhoisabletofindbenefiteveninthehardcircumstances.Maynotsaythatthethingshappenforthebest,butsomething,butpeoplemadethebestofthingshappen.Theoptimist.Again,muchlarger,muchwiderchannelsforoptimism.Andtheexperiencesgravitatetowardthere.Todayweknowmuchmorehowthebrainworks.Andwherethesechannelsexist?

soletmegiveyouanexampleoftheoneofthethingsweknow.Oneofthethingsthatweknowisthatpeoplewhohavemoreactionontheleftsideoftheprefrontalcortex,comparedtotherightsideoftheprefrontalcortex,aregeneralhappier.Moresusceptibletopositiveemotions,moreresilientinphaseofpainfulemotions.Moreactivationhere-prefrontalcortex,comparedtotherightsideoftheprefrontalcortex.Peoplewhohavemoreactivationontherightsidecompardtotheleftofftheprefrontalcortexaregenerallymoredepressed.NowweknowthattodaybecausewehaveFMRI,becausewehaveEEG.Wecanseehowmuchthebrainworksoneachside.Butweknewthatalreadyhundredsofyearsago.Weknewthatthissideisassociatedwithpositiveemotions,andmoreactivationonthissideofthefront,isassociatedwithpainfulemotions.

How?

Becausewhenpeople,forexamplewereinanaccident,andtheaccidenthappenedtothemandtheleftsideoftheprefrontalcortexwasdamaged,veryoftentheybecamemoredepressed.Becausetheyhadmoreactivationontherightsideasaresult.Incomparison,peoplewhohadanaccidentontherightsideontheotherhand,ontherightside,veryoften,becamehappier.NowIdon'

trecommenthisasanintervention.Don'

ttryitathomewithoutyourparentsorwithyourparents.However,ifyouwalkinthestreet,andyouhappentofall,it'

salwaysbettertofallthisway.Sojustkeepthatinmind.Importantthingtokeepinmindthenisthatveryoftenthesametriggercausesverydifferentreactions.Againtheworldisnotjusttheexternalworld.It'

salsotheinternalworld.Remembertothesamemind,asEmersonsaid,thesameworldcanbe...ortothedifferentminds,thesameworldcanbeaheavenorahell.Dependsonwhatthatexperiencegravitatestoward.Overtheyears,I'

vebecomeamuchmore,muchmoreofabenefitfinderthroughtheexercise,throughthinkingaboutit,bywriting,keepingajournal,byphysicallyexercising,Ibecomemuchmoreofabenefitfinder.I'

vedonealotofworkinthat.

OneofthegreatfortunesinmylifeisthatImarriedaconsummatebenefitfinder.Tommy,mywifedoesn'

thavetoworkthathardatit.Soforexample,wewouldcomebackfromaparty.Andtherewassomeoneatthepartywhocouldn'

tstoptalking.Haveyouencounteredaperson...Well,couldn'

tstoptalking.AndIjustabouttotellTommyyouknow,thispersonjustcouldn'

tshuthisorhermouth.AndwhatwouldshesaybeforeIopenmymouth?

Shesaid,"

seehowwonderfulthatpersonwasandheorsheissopassionateaboutwhattheydo?

Soforme,itwastalkative.Forher,itwaspassion.Again,automaticallygoingthere.Thereisageneticsetpoint-andwe'

lltalka