1、Theres a bright golden haze on the meadow,Theres a bright golden haze on the meadowThe corn is as high as an elephants eye, and it looks like its climbing clear up to the skyOh what a beautiful morning, oh what a beautiful day, Ive got a beautiful feeling, everythings going my wayOh the sounds of th
2、e earth are like music, Oh the sounds of the earth are like music, The breeze is so busy it dont (doesnt) miss a tree, and a weeping willow is laughing at me,Oh what a beautiful morning, oh what a beautiful day, Ive got a beautiful feeling everythings going my way, . . . oh what a beautiful day,Oh W
3、hat a Beautiful Morning,Definitions of Happiness and Ways to Become Happier幸福的定义以及可以使你幸福的方法,Dr Mark Williams Ph.D.Professor of Applied Positive Psychology Shenzhen University (International)email: web: ,How do you feel right now? 现在你感觉如何?,Write the words that best describe how you feel right now, at
4、 this very moment.1. Excited enthusiastic interested uninterested bored兴奋 - 热情 感兴趣 - 不感兴趣 - 无聊2. Joyous happy - so-so sad - depressed欢乐 - 愉快 - 马马虎虎 - 悲伤 - 沮丧3. Peaceful relaxed unrelaxed agitated jealous - angry 平 静- 放松 拘束 焦虑 - 妒忌 - 愤怒 4. Powerful confident ok timid - scared强势 - 自信 - 好 - 胆小 - 害怕。5.
5、Lively energetic listless lazy - tired - exhausted 活泼 - 精力充沛 无精打采 - 懒惰 累-精疲力尽6. Uplifted elevated clear unclear - confused 提升 振奋 - 清晰 - 不清晰 混乱,Revision 4 models for this course,Seligmans PERMAS model Hupperts D.LACAG modelWilliams S-S-S modelEnneagram strengths model (see test in Chinese & test &
6、Seligmans PERMAS model,Penhancing Positive emotionsEenhancing Engagement in life & workRenhancing Relationships & love Menhancing meaningful purpose (both individually and in community) Aenhancing Achievement towards written goalsSenhancing Strengths (both individual and communal),l a C a g,Life-lon
7、g Learning,Keep active,Connect with others & life,appreciate others, & the great & the small things of life,give & be grateful especially for loved ones & the great & small,LOVE,Based on research by Prof. Dr. Felicia Huppert, Director of the Well-Being Institute, Cambridge University, U.K,2. D.LACAG
8、5 things to do daily for happiness,D.aily,Williams S-S-S mindfulness exercises,STOP-STOP Stop Pause for the wonderful thing & Proceed SLOWLY-SLOWLY Well learn about thatSTRONG-STRONG Well learn about that,完美主义者,付出者，帮手,成就者,浪漫主义,个人主义者,调查员图书爱好者,同乐爱好者,探险家,老板，挑战者,调解人，协调者,忠诚者,思考者,1. Perfectionist reformer
9、,2. Giver, helper,3. Achiever, winner,4. Romantic individualist,5. Investigator researcher,6. Loyalist, questionner,7. Enthusiast, fun-lover, adventurer,8. Boss, challenger,1. Perfectionist reformer,Revision: Individual Organisational Behaviour Strengths,谈判，协调能力,主次分明，时间管理,交流，人际关系技艺,沟通，营销,创意，设计,研究，开发
10、,合作，执行,多任务，获得新能力,主动性，决策能力,What is Optimism?什么是乐观？,Optimism is thinking, seeing and feeling positive and happy about the future. Some people have been trained to do this or naturally do it. Some people need to learn the skills and ways to become optimistic.,Revision: Becoming more Confident with Cogn
11、itive Therapy: More Resilience 克服悲观认知疗法:更多回弹,You begin by breathing deeply: look up, lift your head, look confident and say: “I am feeling really pessimistic, but it will not kill me. I can overcome and learn from it. How pessimistic am I - from 1 to 10? I refuse to exaggerate it. What can I do now?
12、 I can always breathe, walk around, or write something down.”,Revision: Extra words in weekly emails to me,In each email write one sentence at the end telling me the number of of days you have done each one of the laCag exercise that week (e.g. L-6 = told someone important thing I learned on 6 days)
13、,Email To: Subject: 2009140084 Arthur 2011-10-22009140084 Arthur 2011-10-2 Dear Mark, this week I am grateful for: 1. my girlfriend and I having a wonderful discussion about our life goals together love (R) and meaningful purpose (M); 2. playing basketball with my friends so much pleasure and fun (
14、P), especially because some girls were looking on (R); 3. Studying hard for my exam engaged fully in work (E); 4. So grateful for talking with my best friend Tom because he is so kind and wise (R). Regards, Arthur,(L6; A7; C-7; A-5; G-7),Note: Group PPTs,Due to size of class, each student now can on
15、ly have maximum 3 slidesSo if your group is 4 people, you can have maximum 12 slides in total + 1 title slidePresentations begin next week who wants to be the pioneer?,Special week 8 email readings,It is week 5 nowIn week 8 you need to send me an extra email on your Enneagram 5 major strengths and a
16、lso your goals - 6 month, 1 year, 3 year, 10 year and lifetime goalsIn the following weeks, 10 students each week will have 2 minutes each (maximum) to read highlights from their email,Become fully awake by STRONG,SStop & Smile StronglyTTake a breath & Take some time (count 1, 2, 3)RRemember your in
17、dividual strengths & get Real about using them for success in lifeOObserve your body & relax (esp. pelvis, jaw, etc)Observe look, listen, smell, taste, feel, intuitNNotice whats around you No drifting off into laziness or day dreams!GGo - do what you need to achieve your Goals Based on: Fisher, T. (
18、2005) Beginners mind: cultivating mediator mindfulness ACResolution,E.g. My Ennea4 strengths(see ),At my Best: With steady, practical and diligent effort, able to create original and useful achievements expressing the personal and universalCan renew myself to become steady and successfulCan transfo
19、rm all experiences into something positiveSensitive & intuitive both to self and othersgentle, tactful, highly personal, compassionate, individualistic, true to self, self-revealing, emotionally honest, humane, ironic view of self & lifeboth vulnerable & emotionally strong, and serious & funny at th
20、e same time.,In general, my positive emotions (happiness, pleasure, optimism, etc) give me an extremely happy life. In general, my negative emotions (sadness, concern, doubt, etc) are very well balanced and necessary. Overall, I feel extremely satisfied with my life.Overall, I wholeheartedly say “ye
21、s” to what I have done and what has happened in my life. Overall, I think I am and look very attractive in my own way.,Mark Williams Life Happiness Measure,7 = Strongly agree非常同意6 = Agree同意5 = Slightly agree略同意4 = Neither agree nor disagree既不同意也不反对3 = Slightly disagree稍有不同意2 = Disagree不同意1 = Strongl
22、y disagree强烈不同意,Add scores to give a total out of 35,Prof. Dr. Paul Wong, Tyndale University College,Radical positive psychology states that we must teach and practice happiness, optimism, appreciation-gratitude, resilience, courage and strength in this age of catastrophic climate change, pandemics
23、and widespread depression,激进的积极心理学指出，在这个灾难性气候变化、流行病横行和普遍情绪沮丧的时期，我们必须教授和实践能幸福、乐观、感恩、恢复能力、有勇气和力量的方法,Optimistic, positive, strong no matter what!无论发生什么事，都要乐观！积极！坚强！,Optimistic, positive, strong no matter what! 无论发生什么事，都要乐观！积极！坚强！,Be strong!,坚强,Yue Minjin 岳敏君 (1962 - ),Contemporary Chinese artist based
24、in Beijing, China. 当代中国艺术家在北京，中国.Best known for oil paintings depicting himself in various settings, frozen in laughter .以在各种不同情景的画里都能将笑凝固于画中而出名.,What we can do? 我们能做些什么？,We can be strong & optimistic and lead others to be strong & optimistic. 我们可以坚强和乐观，并带动其他人坚强和乐观.We can deeply happy & healthy no m
25、atter what happens to us or others.无论在我们和他人身上发生了什么，我们都可以深深地感到幸福和健康.We can learn and do things that increase our happiness, optimism, appreciation, courage, & strengths so we can better lead others. 我们可以学习和做一些可以增加我们幸福、乐观、感激、勇气和力量的事情，然后我们能够更好地带领他人.,Seligman: What is Happiness?什么是幸福 ?,Prof. Dr. Martin
26、Seligman, who brought positive psychology to the foreground of both the scientific and popular worlds, talks of “authentic happiness” made up of pleasurable experiences, deep engagement with our activities (“flow”), and the meaning found in a meaningful connection with something larger or greater th
27、an self. Martin Seligman 教授使积极心理学迈入了科学界以及公众界的前沿。他认为一个人的真正的幸福快乐是由愉快的经历，生活中的深入交往，以及在一些有意义的事情中找到超越自我的价值.H = P + Fl + M,Ben-Shahar: What is Happiness?什么是幸福 ?,Dr Tal Ben Shahar, the Harvard University professor of Positive Psychology, author of Happier (2008) and Even Happier (2010), calls happiness the
28、“ultimate currency” and defines it as the overall experience of pleasure (present benefit) and meaning (future benefit) 哈佛的积极心理学教授，曾著书幸福（2008年），超越幸福（2010年）。他将幸福称为人类的“终极货币”并定义它为所有的愉悦经历（眼前的好处）以及它们的价值意义（将来的好处）. H = ExperiencePB + ExperienceFB,Diener: What is Happiness?,Father and son positive psycholog
29、ists Ed Diener and Robert BiswasDiener in their book Happiness (2008), suggest that the psychological wealth balance sheet includes monetary resources along with physical health, friendships, intimate relationships, work we enjoy and find meaningful (a “calling”), satisfying leisure activities, and
30、involvement with the larger world around us. 父亲Ed Diener 和儿子Robert BiswasDiener 这一对积极心理学家在他们所著的幸福一书中提出：“心理财富决算表”的内容应包括财产资源，健康的身体，友谊，亲人，感兴趣的工作，有意义且满意的休闲娱乐以及对周围环境的更多的融入感.,Enough intimate, loving relationshipsFriendshipsWork we enjoy and find meaningfulSatisfying food, appetitesMore money than our peer
31、sMore or finer possessions than our peersPhysical health/ vitalitySatisfying leisure activitiesInvolvement with our societySatisfying natural worldFeeling safe, secureMusic, art, beauty, curiositiesInvolved in something GOOD,Happiness Balance Sheet,足够多的亲友，爱人友谊满意且有价值的工作满意的食物，好的胃口有比同龄人更多的钱有比同龄人更多更好的资产
32、身体健康，充满活力满意的休闲娱乐活动社会参与对自然的欣赏有安全感音乐，艺术，美感以及好奇心涉及一些美好的事情,Not enough intimate, loving relationshipsNot enough friendshipsWork we dislike and find meaninglessUnsatisfying food, appetitesLess money than our peersLess or worse possessions than our peersLack of physical health/vitalityNot enough/unsatisfyi
33、ng leisureAlienation from societyUnsatisfying natural worldFeeling unsafe, insecureLack of music, art, beauty, etcNot involved in something GOOD,Sadness Balance Sheet,没有足够多的亲人，爱人没有友谊工作不满意且没有做的价值食物不好，胃口差比同龄人钱少资产不如同龄人好身体不好，缺乏活力没有满意的休闲娱乐活动被社会排斥对自然的的不满安全感陈乏缺少音乐，艺术，美感以及好奇心不曾触及一些美好事物,Positive Psychology M
34、easurement and Experimentation 积极心理学测量和试验,Social scientists are measuring and researching positive states like happiness, optimism, appreciation-gratitude, and personality strengths. 社会学家正测验与研究积极心态，如：开心，乐观，感恩，与性格的优势。,3 Good Things, Gratitude Letter, and Signature Strengths Experiment 三件好事，感谢信和特征优势实验
35、,其中两个练习，用“新的方式使用特征优势”和“三件好事”，能在六个月内增加（参与者的）快乐并减轻忧郁症。另一个练习，“感恩之旅”，在一个月内便产生了巨大的积极改变。,3 Good Things, Gratitude Letter, and Strengths Experiment 3件好事，感谢信和特征优势实验,其中两个练习，用“新的方式使用特征优势”和“三件好事”，能在六个月内增加（参与者的）快乐并减轻忧郁症。另一个练习，“感恩之旅”，在一个月内便产生了巨大的积极改变。,3 Good Things, Gratitude Letter, and Strengths Experiment 3件好
36、事，感谢信和特征优势实验,RESULTS OF EXPERIMENT,Table 1: Happiness level of participants , pre-test and for 6 months post-test, for 6 months who kept a happiness journal writing down 3 good things, compared to a control group. 参与者的幸福感水平，第一次测试与个月之后进行的第二次测试。在六个月内保持每天写幸福日记的一组与用药物控制情绪的一组的对照。,Personality Strengths Ex
37、periment 性格优势试验,参加培训的人有一周的时间来写一封感谢信，给一个帮助过你而你却从来没有表达过感激之情的人,学员们有一个星期的时间写信给对他们很好，但却没有真正感谢过的人，写完后亲自交给他们要感激的人。,The Gratitude Letter,Write and deliver a letter of gratitude to a person who has never been thanked properly 写信给你从来没有好好感谢过的人，并把信寄给他One week after completing this 一个星期后写完信Individuals were happi
38、er (Steen Happiness Index) and less depressed (CEP Depression Scale) 参与者显得更幸福，消极情绪更少Maintained levels for one month 一个月能维持这种状态,“Positive Psychology Progress: Empirical Validation of Interventions” Martin Seligman, Tracy Steen, Nansook Park, and Christopher Peterson,RESULTS OF EXPERIMENT,Table 1: Hap
39、piness level of participants, pre-test and for 6 months post-test, who did the gratitude visit, compared to a control group. 参与者的幸福水平，写过感谢信的一组与没有写的一组的对照测试前与测试后六个月的对照。,3 Good Things, Gratitude Letter, and Strengths Experiment 3件好事，感谢信和特征优势实验,Pings friend told her that she was ungrateful because she n
40、ever thanked her Mother. Ping was angry but then realized her friend was right! She had been an ungrateful daughter! So she and her boyfriend cleaned the house and she wrote a gratitude letter to her Mother,Dear Mother 亲爱的妈妈，This is a letter to say thank you for being you. I am so grateful for so ma
41、ny things, but rarely take the time to tell you.我写这封信是为了谢谢你，谢谢有你。我对很多事情深怀感激，但却没有找时间告诉你。 Thank you for being the best mum I could ever have hoped for; a mum that supports me in all that I do and every decision Ive made.谢谢你成为最好的妈妈，正如我一直期盼的一样。你支持我所做的一切和我所做过的每个决定。,Thank you for being a mum that inspires
42、 me. Thank you for being a friend I can always rely on. Thank you for always giving me the truth when I need it. 谢谢有你这样的妈妈，一直鼓励我；像一个总能让我依赖的朋友。谢谢你总在我需要的时候，教导我，让我明白真理。Thank you for always forgiving me when I stuff up. Thank you for sharing your life lessons with me. Thank you for showing me how to sta
43、nd up for myself and what I believe in.谢谢你在我做错事的时候，总会原谅我。谢谢你与我分享你人生的历程。谢谢你教会我如何去做自己和坚信我所信仰的东西,Thank you for having the strength to make the choices youve made in life. Youre the person I learn most from, in doing what is right for me and therefore what will make me happiest. 谢谢你拥有力量去做出你人生中每个选择。从你身上我
44、学到最多的东西，学会了做那些对的事情，得此我才能觉得最大的幸福。For all this (and more I cannot put into words), I thank you from the bottom of my heart.对于所有的这一切（有很多我无法用言辞来表达），我对你致以最深层的感激。From your loving daughter, Ping,Gratitude Letter,Write a gratitude letter to a person who has helped you significantly. Express your gratitude a
45、nd why you are grateful in specific and concrete terms. If at all possible, deliver it personally and ask the person to read the letter in your presence. If personal delivery is not possible, mail, fax, or email the letter and follow up with a phone call. 给曾经帮过你大忙的一个人写一封感谢信。向他表达感激之情以及详细具体地说明你为什么感激他。
46、如果可能的话，亲自将信送给对方并且要他在你面前把信看完。若做不到亲自送信，你可以邮寄，发传真或者以电子邮件的方式将信送出，并且随后给对方打个电话。,Source: A Primer in Positive Psychology, Christopher Peterson.,How do you feel right now? 现在你感觉如何?,Write the words that best describe how you feel right now, at this very moment.1. Excited enthusiastic interested uninterested
47、bored兴奋 - 热情 感兴趣 - 不感兴趣 - 无聊2. Joyous happy - so-so sad - depressed欢乐 - 愉快 - 马马虎虎 - 悲伤 - 沮丧3. Peaceful relaxed unrelaxed agitated jealous - angry 平 静- 放松 拘束 焦虑 - 妒忌 - 愤怒 4. Powerful confident ok timid - scared强势 - 自信 - 好 - 胆小 - 害怕。5. Lively energetic listless lazy - tired - exhausted 活泼 - 精力充沛 无精打采
48、- 懒惰 累-精疲力尽6. Uplifted elevated clear unclear - confused 提升 振奋 - 清晰 - 不清晰 混乱,Patient: I feel unhappy because nobody seems to understand me. 病人：我觉得不开心，因为似乎没有人理解我.Psychologist: Nobody understands you? 心理学家：没有人理解你吗？Patient: Yes. 是Psychologist: What do you mean by that? 心理学家：你是什么意思？Patient: Im feeling unhappy again 病人：我再次感到不满 ,
