积极心理学课件-05-change.ppt
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ChangeTheNatureofChangeChangeishardTwinresearch(Lykken&Tellegan,1996)Affectiveforecasting(Gilbert,1998)Cambridge-SomervillestudyChangeispossibleErroroftheaverageTheexceptionprovestheruleTheAnatomyofChangeNeuroplasticity(Davidson,2000)Neuralpathways(channels)Self-reinforcingHabitsasfortifiedpathwaysHealthyandUnhealthyPathwaysNegativechannelsPositivechannelsSametrigger,differentresponseTrans-formingthebrainTwoTypesofChangeGradualapproachAcuteapproachNeitherisquick-fix“Thebeliefthatwecanrelyonshortcutstogratificationandbypasstheexerciseofpersonalstrengthsandvirtuesisfolly.Itleads.tolegionsofhumanitywhoaredepressedinthemiddleofgreatwealthandarestarvingtodeathspiritually.”MartinSeligmanButdoIreallywanttochange?
(Langer&Thompson1989)RigidityGullibilityGrimnessPerfectionismWorry/anxietyGuiltSimplifyFault-findingHappinessConsistencyTrustworthinessSeriousnessDrive/ambitionResponsibilityEmpathy/sensitivityLoseedgeRealismNopainnogainAmorenuancedunderstandingofwhatchangeLearning(andapplying)YourABCsAffectBehaviorCognitionNeedallthreeHappiness=Geneticsetrange+Externalcircumstances+Intentionalactivities(ABC)Affect:
OurEmotionsGradualChange:
MindfulnessMeditation“Cultivatingmindfulnesscanleadtothediscoveryofdeeprealmsofrelaxation,calmness,andinsightwithinyourself.Thepathtoitinanymomentliesnofartherthanyourownbodyandmindandyourownbreathing.”JonKabatt-Zin“Allofushavethecapacitytobemindful.Allitinvolvesiscultivatingourabilitytopayattentioninthepresentmoment.”JonKabatt-Zin“Mindfulnessmeansseeingthingsastheyare,withouttryingtochangethem.Thepointistodissolveourreactionstodisturbingemotions,beingcarefulnottorejecttheemotionitself.”TaraBennett-GolemanAcuteChangePostTraumaticStressDisorder(PTSD)Widespread(SocietyforNeuroscience)Creatingnewpathways(shocktreatment)Posttraumaticgrowth(Tedeschi&Calhoun)Isthereapositiveequivalenttotrauma?
Canasinglepositiveexperiencecreateapositivechannelthatwillleadtoapermanentincreaseinwell-being,calm,andpositivememories?
AcuteChangeThroughPeakExperienceAcuteChangeThroughPeakExperience“Thetermpeakexperiencesisageneralizationforthebestmomentsofthehumanbeing,forthehappiestmomentsoflife,forexperiencesofecstasy,rapture,bliss,ofthegreatestjoy.Ifoundthatsuchexperiencescamefromprofoundaestheticexperiencessuchascreativeecstasies,momentsofmaturelove,perfectsexualexperiences,parentallove,experiencesofnaturalchildbirth,andmanyothers.”AbrahamMaslowPeakexperienceaspositivetraumaPostPeakExperienceOrder(PPEO)“Peakexperiencesoftenhaveconsequences.Theycandothesamethereaspsychotherapy,ifonekeepshisgoalsright,andifoneknowsjustwhatheisabout,andifoneisconsciousofwhatheisgoingtoward.Wecancertainlytalk,ontheonehand,ofthebreakingupofsymptoms,likethebreakingupofcliches,ofanxieties,orthelike;orontheotherhand,wecantalkaboutthedevelopmentofspontaneity,andofcourage,andofOlympianorGodlikehumorandsuchness,sensoryawareness,bodyawareness,andthelike.”AbrahamMaslowPeakexperiencescanleadtoanewbrainorderEnhancingthelikelihoodofPEacceptancemindfulnessmusicanddancemeaningfulgoaltakingtimeEnhancingthelikelihoodofPPEOreplayingandimaginingjournaling(describing)takingtimetakingactionMakingtheMostofPeakExperiencesBehavior:
TakingActionPermanentChangeAttitudeBehaviorBehaviorChangingAttitudesPOWsinKorea(Schein,1956)CognitiveDissonance(Festinger,1959)Self-perceptiontheory(Bem,1967)Facialfeedbackhypothesis(Ekman,1983)“Whistlingtokeepupcourageisnomerefigureofspeech.Ontheotherhand,sitalldayinamopingposture,sigh,andreplytoeverythingwithadismalvoice,andyourmelancholylingers.Smooththebrow,brightentheeye,contractthedorsalratherthantheventralaspectoftheframe,andspeakinamajorkey,passthegenialcompliment,andyourheartmustbefrigidindeedifitdoesnotgraduallythaw.”WilliamJamesBehaviorChangingAttitudesPOWsinKorea(Schein,1956)CognitiveDissonance(Festinger,1959)Self-perceptiontheory(Bem,1967)Facialfeedbackhypothesis(Ekman,1983)BodyfeedbackhypothesisOvercomingshyness(Haemmerlie,1987)Fakeittillyoumakeit(Myers,1992)“Thosewhosedeedsexceedtheirwisdom,theirwisdomshallendure;butthosewhosewisdomexceedstheirdeeds,theirwisdomshallnotendure.”ChaptersoftheFathersDanMillmansAdviceonChangeTochangethecourseofyourlife,chooseoneoftwobasicmethods:
1.Youcandirectyourenergyandattentiontowardtryingtofixyourmind,findyourfocus,affirmyourpower,freeyouremotionsandvisualizepositiveoutcomessothatyoucanfinallydeveloptheconfidencetodisplaythecouragetodiscoverthedeterminationtomakethecommitmenttofeelsufficientlymotivatedtodowhatitisyou