positive psychology positive emotions

Dr. Christina Shih 石光瑜博士

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Positive Psychology

Positive Emotions积极心理学积极情绪

Dr. Christina Shih石光瑜博士



Defining Emotional Terms对心境，情绪，情感，主观幸福感的定义

• Affect: A person’s immediate, physiological response to a stimulus, and it is typically based on an underlying sense of arousal.• Ranging from unpleasant to pleasant (valence)

• From agitated to calm (arousal)

•情感：一个人在生理上对刺激物的即时反应，通常是基于无意识，不由自主的唤醒感。• 有从不愉快到愉快 (效价)

• 有从焦虑不安到平静的 (无意识，不由自主的激起)

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• Emotion: Mental state or feeling in response to our affect and evaluation of the situation

•情绪: 对我们情感和某种情况或是体验的评价和反应

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• Mood: objectless, free floating, and long lasting state

•心境: 毫无目的的，随波逐流的，维持许久的一个心理状态

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Affect, Emotion, and Mood情感，情绪，心境

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• Subjective well-being: the subjective evaluation of one’s current status in the world.• (a synonym for happiness) used in the psychology literature• “Happiness” is used in popular press

•主观幸福感: 每个人对自己在生活与生命中所扮演的角色之满意程度和幸福感受• 在积极心理学书籍中，这个词汇时常会跟「快乐」划上等号。

• 在一般大众所读的积极心理学的文章或是书籍里，「快乐」这个词汇是时常被用到的。

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Distinguishing the Positive and the Negative分辨积极和消极

• The findings on the relationship between positive and negative affect varies:• Unpleasant and pleasant affects are independent from each other• Weak negative correlation

• Amplified by stress

• Positive correlations are found between positive and negative affect in Asian sample

• 关于积极和消极情感之间的关系的研究不尽相同:• 愉快和不愉快的情感关系是独立的• 负相关性不强，但压力会导致负相关性加强• 积极情感和消极情感的正相关性在亚洲人的样本里是存在的

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Positive Psychology

The Benefits of Positive Emotions

积极心理学积极情绪的益处




The Benefits of Mildly Positive Emotions轻度积极情绪的益处

• When people experience mild positive emotions, they are more likely• to help other people

• to come up with solutions to their problems

• to be more willing to exhibit self-control

• to be flexible in their thinking

• 当人们情绪处于轻度积极的状态，他们比较会。。。

• 帮助他人

• 找到解决问题的方法

• 愿意管制自我

• 想得开

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Broaden-and-build model of positive emotions拓展-建构的积极情绪理论

• Broaden-and-build model of positive emotions (Barbara Fredrickson)• A subset of positive emotions (joy, interest, contentment and love) broaden an

individual's momentary thought-action repertoire• The expansion of the repertoire builds an individual's personal resources.• For example: Joy

•拓展-建构的积极情绪理论 (芭芭拉弗雷德里克森)• 积极情绪的一部份（喜悦，感兴趣，满足感，爱）可拓展个人即时的思维-行动范畴

• 当个人即时的思维-行动范畴扩大时，个人的心智资源也会受到滋润并逐渐状大

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更加良好的健康，吃苦耐劳的能力，满足感

建构可持续长久所谓的「个人资源」：社交资源，适应力，能力，知识

新的想法，活动，关系积极情绪

拓展

体验更多具有积极情绪的人事物，创造正反馈

Broaden-and-build model of positive emotions拓展-建构的积极情绪理论



Video:视频:

• https://v.youku.com/v_show/id_XNzkxMDE0NTQw.html?spm=a2h1n.8261147.reload_31.1~3~5~A&s=dd2f02d244e611e29013

• 提姆‧布朗:谈创造力与游戏

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https://v.youku.com/v_show/id_XNzkxMDE0NTQw.html?spm=a2h1n.8261147.reload_31.1~3~5~A&s=dd2f02d244e611e29013



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Positive Psychology

Happiness积极心理学

辛福




Theories of Happiness关于辛福的理论

• Need/goal satisfaction theories• We are happy because we have reached our goals.

• Maslow’s Hierarchy of Needs

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•有关满足需求和目标的理论• 我们高兴因为我们实现了我们的目标.

• 马斯洛人类需求五层次理论



• Process/activity theories• Flow (engagement in activity) produces happiness.

• Regular engagement of positive acts can help individuals to improve their happiness• Different activities for different cultural groups

•过程与行动之理论• 福流 (也称心流) 是当人完全投入到一件事之中时，他会感受到无比的快乐。

• 时常做有积极意义的事会让人感到更快乐。不同的文化对积极有意义的事看法不同。

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Theories of Happiness关于辛福的理论



• Genetic/personality predisposition theories• See happiness as stable

• “hedonic adaptation”—that is, the tendency for people to adjust back to their baseline happiness (happiness set-point) after a positive event

• up to 40% of positive emotionality and 55% of negative emotionality are genetically based

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Theories of Happiness关于快乐的理论

•基因与个性倾向之理论• 认为辛福是稳定的• 享乐适应：这是一般人在体验过一件有积极意义的事件之后会将回到辛福设定点的倾向• 大约有百分之四十的积极情绪和百分之五十五的消极情绪是基因导致的



Determinants of Subjective Well-Being/Happiness决定主观幸福感的因素

• Money• There is a strong relationship between income and well-being among the

impoverished but an insignificant relationship between the two variables among the affluent

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•金钱• 贫困人口的收入与幸福感之间有很强的关系，但是富裕人群的两个变量之间的关系却不显著



• Marriage• married men and women alike report more happiness than those who are not married

(never married, divorced, or separated)

• marital quality also is positively associated with personal well-being

• American parents are notably less happy than their childless adults• Likely due to work-family conflict

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•婚姻• 已婚男女都比未婚（从未结婚，离婚或分居）的幸福感更高

• 婚姻的质量也与个人幸福感成正相关

• 美国做父母快乐的程度的很明显的比没有孩子的成年人要来得低（有可能是因为工作压力和量都太多）



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Westerners: Individualism西方人：着重个人主义

Easterners: Collectivism东方人：着重集体主义

Self-esteem is a strong predictor自尊是个很好的预测指标

Self-esteem is a weak predictor自尊不是个很好的预测指标

The enjoyment of present life享受当下

Spiritual cultivation and transcendence of the present修养心灵，超越当下

independence, autonomy, and agency独立，自主，能干

Interconnectedness of self and closeness to others自我与他人的密不可分的关系



Copyright statement: All images and contents are copyright protected and use. Reprinting or excerpting is not allowed without prior permission from its copyright owner.

版權聲明：所有圖片和內容均受著作權保護. 未經版權所有者許可,不得使用，不得轉載、摘編。

Three Types of Happiness (Martin Seligman)三种幸福 (马汀塞利格曼)

• The Pleasant Life (positive emotion)

• The Good Life (engagement)

• The Meaningful Life (meaning)

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• 愉悦的生活 (The Pleasant life): 生活里有许多的积极的情绪

• 幸福的生活 (The Good Life): 當一個人很投入到他的工作，家庭，愛好，親密伴侶關係，等等。

• 有意义的生活 (The Meaningful Life): 当一个人不只是单纯的为了自己而活着。




Video 视频:

• https://v.youku.com/v_show/id_XNDk4NzcyMzIw.html?spm=a2h0k.11417342.soresults.dtitle

• 马丁·赛利格曼:谈论积极心理学

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https://v.youku.com/v_show/id_XNDk4NzcyMzIw.html?spm=a2h0k.11417342.soresults.dtitle




Increasing Happiness in Your Life增加生活中的幸福感

• Take care of your physical health• Eat healthy

• Exercise

• Get enough sleep

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•照顾好自己身体健康• 饮食健康• 运动

• 睡眠充足




• Take care of your mind• Realizing enduring happiness doesn’t come from success

• Engaging in your work

• Take control of your time

• Act happy (facial feedback theory)

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•建设和维持心理健康• 悟到持久的幸福跟成功无关• 做事投入• 懂得如何运用和安排自己的时间• 在行为，言语，和表情上都表现出快乐的样子(面部反馈理论)




• Take care of your social relationships• Nurture your closest relationships

• Reach out to those in need

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•建设和维持你跟好友与家人的关系• 培养和保持你最亲近之人的关系• 在朋友与家人有需要时，伸出援手




• Take care of your spiritual life• Keep a gratitude journal

• Step back from the material world and develop your sense of purpose and hope

• Be with nature

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•建设和培养心灵的需求• 养成习惯时常在日记里写下自己所感激的人事物。• 探讨和摸索自己生命里比物质生活和金钱还更重要的宏观的目的和期许• 與大自然接觸




Is Happiness a State of the Mind?幸福是种精神状态吗？

• Dan Gilbert’s Two Types of Happiness• Natural happiness

• Synthetic Happiness

•丹·吉尔伯特的两种幸福• 自然的快乐

• 自造的快乐

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Video 视频:

• https://v.youku.com/v_show/id_XNDg0MTkyMzY0.html?spm=a2h0k.11417342.soresults.dtitle

• 丹·吉尔伯特:我们为什么快乐

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https://v.youku.com/v_show/id_XNDg0MTkyMzY0.html?spm=a2h0k.11417342.soresults.dtitle




Final thoughts最后的感想

• Review of Dan Gilbert’s video

• Strive for nature happiness

• Be skillful in synthetizing your happiness in situations that you cannot change

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• 参考丹·吉尔伯特的视频

• 尽力去得到自然的快乐

• 练习「自造的快乐」



References 参考文献• https://how-emotions-are-made.com/notes/Affect_vs._emotion

• 作者:斯蒂芬·罗宾斯蒂莫西·贾奇 (2016). 组织行为学（第 16 版） (工商管理经典译丛)，出版社:中国人民大学出版社出版

• https://arts-ed.csu.edu.au/data/assets/pdf_file/0004/2853355/SIS-Jamali.pdf

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1693418/

• https://ifstudies.org/blog/does-having-children-make-people-happier-in-the-long-run

• https://www.authentichappiness.sas.upenn.edu/node/71

• https://www.biaodianfu.com/maslows-hierarchy-of-needs.html

• Diener, E., Lucas, R. E., & Scollon, C. N. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being. American

Psychologist, 61(4), 305-314

• 高良;郑雪;严标宾 (2010). 幸福感的中西差异:自我建构的视角, Advances in Psychological Science 心理科学进展, 18(7), 1041–1045

• https://www.ted.com/talks/dan_gilbert_asks_why_are_we_happy/corrections

• Lopez, S. J., Pedrotti, J. T., Snyder, C. R. (2018). Positive Psychology: The Scientific and Practical Explorations of Human Strengths (4th ed.). Sage Publications.

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https://how-emotions-are-made.com/notes/Affect_vs._emotion



https://arts-ed.csu.edu.au/__data/assets/pdf_file/0004/2853355/SIS-Jamali.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1693418/

https://ifstudies.org/blog/does-having-children-make-people-happier-in-the-long-run

https://www.authentichappiness.sas.upenn.edu/node/71

https://www.biaodianfu.com/maslows-hierarchy-of-needs.html

https://www.authentichappiness.sas.upenn.edu/node/71

http://www.cnki.com.cn/Article/CJFDTOTAL-XLXD201007005.htm

https://www.ted.com/talks/dan_gilbert_asks_why_are_we_happy/corrections

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