第33讲 创造灿烂人生—幸福有方法在线视频

你有没有想过你的人生目标是什么
Have you ever thought about what your life goal is?

开开心心 快快乐乐
Happy, joyful

做一个幸福乐观的人
I want to be a happy and optimistic person.

可能是幸福的生活吧
Maybe a happy life

当一个老师
I want to be a teacher

然后教更多的学生
have many students

实现自己的人生价值吧
and actualize my life value

帮助到更多的人
help more people

这样的话 我觉得生活是
Then I will feel

比较充实比较快乐的
enriched and happy

看来很多人
It seems that

对这一问题的回答是
many people's answers to this question are

我要幸福的生活
I want a happy life

可是 到底什么是幸福呢
But what is happiness?

我们做什么能让自己幸福呢
What can we do to make ourselves happy?

过去
In the past

幸福很少成为
happiness rarely became

心理学研究的对象
the object of psychological research

但在过去的20多年
but in the past 20 years

已经有了很多研究成果
there have been many research results

什么是幸福呢
What is happiness?

美国心理学家迪纳认为
Diener, an American psychologist

幸福就是主观幸福感
believes that happiness is subjective well-being

是对自己当前状况的主观评价
a subjective evaluation of one's current situation

是积极情绪
and a combination of positive emotions

和一般生活满意度的结合
and general life satisfaction

塞利格曼认为
According to Seligman

主观幸福感有三个成分
subjective well-being has three components

分别是积极情绪 投入和意义
positive emotion, engagement and meaning

首先 幸福必须拥有积极情绪
First, positive emotions are necessary for happiness

如果生活中充满
If life is full of such negative emotions

恐惧 悲伤 愤怒这样的消极情绪
as fear, sadness and anger

肯定不会幸福
we will not be happy

而获得积极情绪是有捷径的
There are shortcuts to get positive emotions

比如看电视 读笑话 洗热水澡
Watching TV, reading jokes, taking a hot shower

逛街 吃烤串等等
shopping, eating kebabs and so on

都能让我们很快乐
can make us happy

但是 积极情绪持续的时间很短
However, the duration of positive emotions is very short

所以仅仅有积极情绪
so just having positive emotions

不足以让你幸福
is not enough to make you happy

第二个成分是意义
The second component is meaning

有些事情比如刷抖音 刷朋友圈
Being addicted to TikToK, browsing on WeChats

会让我们很愉快
will make us happy

但事后回顾
but afterwards

又觉得很无聊
we will feel boring

因为没有意义
because it is meaningless

有些事情在做的过程中觉得无聊
Some things are boring in the process of doing

但当我们回顾往事
but when we look back on the past

也会觉得很有意义并因此而感到幸福
we will also feel very meaningful and happy

比如
For example

运动往往让很多人疲惫不堪
exercise often makes many people tired

但运动结束时会很快乐
but it will make them very happy at the end of the exercise

从长远来说
in the long run

还能让我们很健康
it can also make us very healthy

第三个成分是投入
The third component is engagement

这个成分与心流有关
This component is related to flow

著名积极心理学家奇克森特米哈伊认为
Csikszentmihalyi, a famous positive psychologist

体验到心流的人
believes that people who experience flow

通常会非常幸福
are usually very happy

心流是一种心理状态
Flow is a kind of mental state

在这种状态下
In this state

人完全沉浸在有吸引力的活动中
people are completely engaged in attractive activities

时间好像停止了
Time seems stopped

自我意识消失了
and self-consciousness disappears

比如舞蹈演员
For example

跳双人舞的时候
when dancers dance in pairs

程序员在编程的时候
when programmers program

以及画家在画画的时候等等
and when painters paint, etc

后来 塞利格曼重新思考了
Later, Seligman reconsidered

他的幸福理论又增加了两个成分
his theory of happiness and added two components

一个成分是人际关系
One component is relationship

你回想一下你上一次开怀大笑是什么时候
Please recall, when was the last time you laughed?

上一次你感到人生
When was the last time you felt that

有深刻的意义和目的是什么时候
life had a profound meaning and purpose?

我想大多数人都会跟我一样
I think most people are like me

最快乐 最幸福的时刻
in that the most joyful and happiest time

都是跟家人或者朋友在一起的时候
is when we are with our family or friends

如果你有值得信赖的亲人或朋友
If you have reliable relatives or friends

你们可以互相倾诉 互相支持
you can talk to each other and support each other

你就更容易幸福
and you are more likely to be happy

比如中国古代
For example

伯牙和钟子期被称为知音
Boya and zhong Ziqi in ancient China are called bosom friends

另外
In addition

心理学家卡尼曼和特沃斯基
psychologists Kahneman and Tversky

也是亲密无间的好朋友和好同事
are close friends and good colleagues

另一个成分是成就
Another component is achievement

虽然不是所有人
Although not everyone regards achievement

都把成就看作终极的追求
as the ultimate pursuit

但确实有些人就是为了赢而赢
there are some people who just want to win

有些人为了积累财富而积累财富
and some who want to accumulate wealth

哪怕不能带来任何
even if the success and wealth can't bring

积极情绪
any positive emotions

意义和关系
meanings and relationships

这些人只要取得了成就
These people will be happy

就会感到幸福
as long as they get achievements

迈克尔·乔丹对胜利极其执著
Michael Jordan is very dedicated to winning

摩根财团的创始人
John Morgan, founder of Morgan financial group

约翰·摩根把赚钱看做最刺激的事情
regards making money as the most exciting thing

等等
and so on

对他们来说
For them

成就本身就能带来幸福
achievement itself can bring happiness

塞利格曼认为
Seligman believes that

通过我们的努力
through our efforts

在这五个方面的任何一个方面有所提高
we can improve our happiness

都能提高我们的幸福感
in any of these five aspects

这五个成分的英语单词的
The first letters of these English words

第一个字母分别是PERMA
for the five components is PERMA

所以也可以把这个理论叫做PERMA理论
so we can also call this theory PERMA theory

那么 什么能给我们带来幸福呢
So, what can bring us happiness?

你可能会想到
You might think

一段甜蜜的爱情
a sweet love?

挣更多的钱 一套大房子
Making more money? A big house?

减肥成功 等等
Success of weight loss?

我们讲完了这一部分
When we finish this part

你可能会大失所望
you may be disappointed

因为这些因素
because these factors

跟我们的幸福关系很小
have little to do with our happiness

心理学家对于幸福的影响因素
Psychologists have a general consensus

有一个大概的共识
on the influencing factors of happiness

认为不同人之间
They believe that

长期幸福水平的差异
the differences of long-term happiness level

受三个主要因素控制
among different people are controlled by three main factors:

第一个因素是遗传
The first factor is gene

占50%
accounting for 50%

决定了我们有一个
which determines that

大概的幸福水平
we have a general level of happiness

虽然我们每天的情绪会有所波动
Although our mood fluctuates every day

但总是在这个幸福水平附近波动
it always fluctuates near this level of happiness

有的人幸福水平很高
Some people have a high level of happiness

一点小事就能让他感到幸福
and a little thing can make them happy

但有些人幸福水平很低
but some people have a low level of happiness

生活中再好的事情
and it's hard to make them happy

都很难让他感到幸福
with any good thing in life

第二个因素是环境
The second factor is environment

占10%
accounting for 10%

金钱 健康 婚姻
Money, health, marriage

等等都属于这个因素
and so on all belong to this factor

对很穷的人来说
For the very poor

增加收入
increasing income

会提高幸福感
will improve their happiness

但就中国的经济水平来说
But as far as China's economic level is concerned

绝大多数人
the vast majority of people

增加了收入
who increase their income

只会带来短暂的幸福感
will only bring short-term happiness

有研究发现
Studies have found that

那些大富豪
the rich are

只比普通人平均幸福一点点
only a little happier than the average person

健康呢
How about health?

几乎所有人都相信
Almost everyone believes that

身体健康的人会更幸福
healthy people are happier

但实际上没有证据证明这一点
but there is no evidence to prove it

婚姻呢
What about marriage？

总体来说
In general

结婚的人比不结婚的人更幸福
people who get married are happier than those who don't

但是你很难分辨
but it's hard to differentiate between that

是结婚让人更幸福
marriage makes people happier

还是更幸福的人才结了婚
and that happier people get married

因果关系并不清楚
The causal relationship is not clear

总体来说
In general

环境因素对我们的
environmental factors only

幸福的影响只占10%
account for 10% of our happiness

第三个因素是
The third factor is

与幸福有关的活动和实践
the activities and practices related to happiness

占40%
accounting for 40%

如果我们能
If we can do something

非常投入地做我们感兴趣的
that we are interested in

有一定
and have a certain

挑战性的的事情
degree of challenge with great devotion

并能在过程中达到忘我的状态
and can achieve the state of selflessness in the process

就产生了心流体验
flow experience will be generated

事后我们就能感受到幸福
and we can feel happy afterwards

如果我们发挥了
If we give full play to our character strengths

自己的品格优势进行活动和实践
to carry out activities and practices

就更有可能提高幸福感
we are more likely to improve happiness

宾夕法尼亚大学的塞利格曼
Seligman of the University of Pennsylvania

和密歇根大学的彼得森
and Peterson of the University of Michigan

他们通过对人类历史文化的研究
researched on human history and culture

归纳出六种普遍的美德
and abstracted six universal virtues

分别是智慧与知识
namely wisdom and knowledge

勇气 仁慈 公正
courage, humanity, justice

节制和自我超越
temperance and transcendence

而实现这六种美德的途径
And the way to realize these six virtues

叫做优势
is called character strengths

共有二十四种
There are 24 kinds of character strengths

可以测量
that can be measured

可以学会的优势
and learned

如果我们找到自己的优势
If we find our own character strengths

并充分发挥出来
and give full play to them

就更有可能实现美德获得幸福
we will be more likely to achieve virtue and happiness

那么怎么找到自己的优势呢
So how to find our own character strengths?

美国宾夕法尼亚大学
The University of Pennsylvania in the United States

在这个网页
provides a free online Chinese measurement

提供了免费的中文在线测量服务
service on this web page

大家可以去测一下自己的性格优势
You can measure your character strengths

希望你能够获得幸福
Hope you can get happiness.

好 今天的课就到这里
OK, that's all for today

我们回顾一下主要内容
Let's review the main content

幸福就是主观幸福感
Happiness is subjective well-being

幸福就是主观幸福感
which consists of five components

它包括五个成分
which consists of five components

它包括五个成分

分别是积极情绪
positive emotion

投入 意义 成就
engagement, meaning, achievement

和人际关系
and relationship

影响幸福的因素主要有三个
There are three main factors affecting happiness

分别是遗传因素占50%
genetic factors account for 50%

环境因素占10%
environmental factors account for 10%

与幸福有关的
and activities and practices related to happiness

活动和实践占40%
account for 40%

找到并发挥自己的性格优势
To find and take advantage of the character strengths

有助于获得幸福
will help to obtain happiness

下次课我们会进入第十章
Next time we'll go to Chapter 10

智力
intelligence

我们将首先介绍
We will first talk about how to

如何知道一个人是否聪明
know whether a person is smart or not

好 下次再见
OK, see you next time