Notes on Yale- Introduction to Psychology

Iintroduction to psychology
开放课心理学导论笔记
1.Knowledge is about information .Wisdom is about trannformation.
2.too easy is not necessarily good.people will be more happier when they have choice.
3.when we engage in those strenghts,our personal strengths,that's when we grow the most ,that's when we develop the most.that's we learn the most.
4.soul grows more by subtraction than by addition
做减法比做加法让灵魂成长的更快
In pursuit of knowledge,everyday something is acquired;in pursuit of wisdom,every day something is dropped.
5.information is always better than ignorance,what is wrong is the belief behind the information,the belief that information will change the world
6.saying the biggest mistake is not asking the right questions.
Asking questions is very important
7.what is most personal is most general.
8.why positive psychology?
(1)the importance of focusing on what works.
(2)happiness is not the negation of unhappiness.
(3)prevention through cultivating capacity.
9.what happens when we experience negative emotions is that our consciousness our thinking narrows and constricts.we focus just one thing
10.equating to selfishness and imorality is the N0.1
Cause of unhappiness subconsciously mostly,but not only because people feel guilty about pursuing their own happiness.people feel guilty at times feeling good about themselves.
11.Happiness is a positive sum game.
12.be the change you want to see in the world.
13.People mostly do what you do,rather than what you say.
【Positive situation】
How to create positive situation
(1)have pictures of people you love or places you love
(2)pleasant objects(memorabilia.flowers,etc)
(3)quotes
(4)books,films,music...
(5)positive research
14.How to distinguish realistic optimism and unrealistic optimism
斯托克代尔悖论(The Stockdale Paradox)
斯托克代尔悖论的要点：对前途充满信心，但又直面残酷的现实。
坚持你一定会成功的信念，同时，要面对现实中最残忍的事实，不论有多大的困难，不论它们是什么。
The secret of success :
Optimism passion and hard work
Base level of happiness.
To raise self-esteem and that is to cope as opposed to avoid.
【About change】
1.do I, do you really want to change? And it's not a trivial question. It is not a rhetorical question because very often on the conscious level we may be saying yes, but on the subconscious level something is stopping usAnd the key if we wanna overcome this fear of failure or the worry/anxiety, or the guilt, or the slack of happiness, or getting a better understanding of these characteristics.And you don't need do. The baby can stay, the bath water can go if we have a more nuance understanding of what it is we want to change.
在这里被列出来的所有的品质都是可以被拆开来的，只是关键在于度的理解
   Why do people not let go of fault-finding? Why do they remain pessimistic? Because they connect it with the sense of realism.
    Happiness. One of the most significant barrier to people's happiness is that they associate happiness with slacking off, because the dominant paradigm.
2.gradual change: mindfulness meditation
—In order to change a habit, in order to
(1)bring about lasting change, we need to have as much of a solid approach as
much…um…force in the intervention. It's not just enough to focus on the emotions.
It's not just enough to focus on action. It's not enough just to focus on our thinking.
We want to focus on the three—the A, the B, and the C.
(2)50%是遗传，10%是外部环境，40%是意向活动
(3)对于专注力的培养可以引领我们发现身心舒缓，自身宁静和洞察力的最高神的境界，而通向这个境界的路径恰恰在于你自身，这就是专注力的奇妙之处
一天二十分钟或者三十分钟的日常冥想，终身练习
3.things don't happen for the best, but some people are able to make the best of things that happen. Post-traumatic growth, it happens when people begin to focus on the benefit.
4.高峰体验：
高峰体验也许跟创伤带来的影响是同等的，也许它一种喜悦式的休克疗法，能够带来超越体验本身的效果，就好像创伤后应激障碍一样。
（1）如何增加高峰体验
• Permission to be human.Because if we don't accept painful emotions, if we don't give ourselves permission to be human, we're blocking our emotional pathways. And positive emotions and painful emotions often flow through the same emotional pathways. And when we're limiting one, we're very often limiting the other. So if we open up the pathways, give ourselves the permission to be human and give ourselves the permission to cry when we're sad or ecstatic. That very often opens up, makes it more likely that we experience positive emotions as well, paradoxical, but this is the paradox of the permission to be human.
• 专注力
• 制定一个有意义的目标，当我们有所追求，做自己爱做的、有意义、重要的事情，我们更容易获得高峰体验
• 我们当今文化中最严重的问题--时间。当我们匆匆忙忙赶时间，倍感压力和焦虑的时候，我们很难获得高峰体验
（2）有了高峰体验后应该如何增加获得高峰体验后通路的可能性？
• 重演画面
• 可以将经历记录下来，当我们记录这种体验的时候--只是描述，而不是分析，正面的情绪和经历不适合被分析
• 采取行动，如果不采取行动，那么只能获得短暂的高峰体验，马上又会回到原来的基线。态度影响行为，行为影响态度。课堂改变了你对某件事的态度，如果因此你的态度变得与行为不符，下课之后你的大脑寻求一致性，态度会被拉回原来的状态，除非你改变自己的行为。
认知距离：产生是因为两种宪法之间不一致，两种信念相冲突，或者说行为和信念相冲突，我们不愿看到这种情况，我们想要一一致，认知距离理论是讲这种冲突必须要被消解，我们消解它的办法就是让我们的态度、自我的想法和信念尽量符合我们的行为。
5.有时你的欢乐是微笑的源泉，有时你的微笑也可以成为你欢乐的源泉
身体/脸部回馈假说：信息最终会回到你这里，通过别人对你的观感，通过你的自我认知
6.fate it till we make it vs permission to be human
这里的区别就在于积极接受。我仍然接受我的情绪，接受我的痛苦并感受它，同时选择最适当的最对自己有意的方式去面对。
【About Love】
1.快乐和消极的情绪来自于同一个管道，当我们抑制消极情绪的时候，同样也抑制了快乐情绪。当我们释放消极情绪的时候，也会同样也释放了快乐情绪。
2.男性比女性从婚姻和恋爱的关系中收获更多。
3.重现幸福时光会让你感觉到快乐，但是如果是分析幸福时光则会让你感觉到不快乐。
we want to feel that our lives have a sense of coherence that we can make sense of them.so if we can create coherence out of experience,we will feel better.
The happy people have sense of coherence about their lives.what that means is that,it has three components that he researched and identified.the first component:sense of comprehensibility-I understand the world.It makes sense to me.I see.I realize.I get it.the world and event,difficulties and hardships,highs and lows make sense to me mostly.second,sense of manageability.I can deal with it.i can handle with it.i have the internal as well as external resources to deal with it as opposed to being helpless.this is a sense of efficacy,of confidence being able to deal with the hardships that arise.the third and the final component that makes up the sense of conherece is a sense of meaningfulness.this was not in vain this difficulty苦难的出现不是毫无意义的this disagreement with my partenr was not for nothing.because we understand one another better now.this failure is not in vain.i have learned from it.and I have grown from it.this mistake has reason.
5.if we really want to change.ABC both needs
 
【Goal setting 】
1.words create worlds.
We know that attainment of goals does not lead to happiness.what does lead to happiness?understanding the proper role of goals.and understanding it's not the attaining of a goal that leads to happiness but the having of a goal that leads to happiness.
2.Goals properly understood their role is to liberate us to enjoy the present.
We need that goal--this outcome,this future orientation so we can enjoy the present more.the goals liberate us to enjoy the here and now.the goal is a mean .
Goals are means toward the present end .