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Turning negative thinkers into positive ones
- 2. 2017年4月6日 紐約時報刊登一篇文章 「轉變消極心態，你需要學會這幾招」 (Turning Negative Thinkers Into Positive Ones)。
- 3. Jane Ellen Brody (born May 19, 1941) 作者是 簡·埃倫·布羅迪（Jane Ellen Brody） 是一位以科學與營養為主題的美國作家。
- 5. 她被《時代》雜誌稱為“健康最高女祭司”。 "High Priestess of Health"
- 6. 文章中提到 北卡羅來納大學(University of North Carolina)的 心理學家 芭芭拉·弗雷德里克森(Barbara Fredrickson) 在培養積極情緒方面做的工作。 Barbara Lee Fredrickson (born June 15, 1964)
- 14. Half Full? Half Empty? 但總是看到杯子只剩下一半水， 不僅有礙身心健康，還會抑制一個人 頂住生活中不可避免的壓力、重煥生機的能力。
- 16. 威斯康辛大學 麥迪遜分校 (University of Wisconsin — Madison)健康心靈研究中心 (Center for Healthy Minds)創始人、神經科學家 理查德·J·戴維森(Richard J. Davidson)博士發現： 遇到威脅後杏仁核平復較慢的人， 會比杏仁核平復較快的那些人 面臨更大的出現各種健康問題的風險。 Richard J. Davidson (born December 12, 1951)
- 22. 戴維森 博士的團隊發現： 即便只進行為期兩週的慈悲與仁愛冥想訓練， 也可以讓腦迴路發生有助於增進慷慨等積極社會行為的改變。 Richard J. Davidson (born December 12, 1951)
- 25. Love 2.0：Finding Happiness and Health in Moments of Connection
- 26. 爱的方法： 爱是如何影响我们的思考、行为、社交和人生的？ 作者: 芭芭拉·弗雷德里克森 出版社: 中信出版社 副标题: 爱是如何影响我们的 思考、行为、社交和人生的？ 原作名: 芭芭拉·弗雷德里克森 译者: 萧潇 出版年: 2014-9 页数: 247
- 32. 有助於培育積極情緒的行為1
- 34. 有助於培育積極情緒的行為2
- 36. 有助於培育積極情緒的行為3
- 38. 有助於培育積極情緒的行為4
- 40. 有助於培育積極情緒的行為5
- 42. 有助於培育積極情緒的行為6
- 44. 有助於培育積極情緒的行為7
- 47. 有助於培育積極情緒的行為8
- 50. 轉變消極心態，你需要學會這幾招
Editor's Notes
- 轉變消極心態，你需要學會這幾招 Turning Negative Thinkers Into Positive Ones
- Jane Ellen Brody (born May 19, 1941) is an American author on science and nutrition topics, who has written a number of books and reported extensively for The New York Times as its "Personal Health" columnist, which appears weekly in the paper's Science Times section, which has been syndicated nationwide. She has been called the "High Priestess of Health" by Time magazine.[1]
- . She has been called the "High Priestess of Health" by Time magazine.[1]
- in particular her theory that accumulating “micro-moments of positivity,” like my daily interaction with children, can, over time, result in greater overall well-being.
- Dr. Davidson is the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and the Founder and Director of the Center for Healthy Minds.
- Both he and Dr. Fredrickson and their colleagues have demonstrated that the brain is “plastic,” or capable of generating new cells and pathways, and it is possible to train the circuitry in the brain to promote more positive responses. That is, a person can learn to be more positive by practicing certain skills that foster positivity. 他和Fredrickson博士及其同事都證明了大腦是“可塑的”，或能夠產生新的細胞和途徑，並且有可能訓練大腦中的電路以促進更積極的反應。 也就是說，一個人可以通過練習某些促進積極性的技能來學習變得更積極。
- For example, Dr. Fredrickson’s team found that six weeks of training in a form of meditation focused on compassion and kindness resulted in an increase in positive emotions and social connectedness and improved function of one of the main nerves that helps to control heart rate. The result is a more variable heart rate that, she said in an interview, is associated with objective health benefits like better control of blood glucose, less inflammation and faster recovery from a heart attack. 慈心禪(Loving-Kindness Meditation)
- 她接受採訪時說，其結果是心率變異度更高，而這牽涉到一些健康方面的客觀好處，比如血糖得到更好的控制，減少炎症，以及在心臟病發作後更快地恢復。 The result is a more variable heart rate that, she said in an interview, is associated with objective health benefits like better control of blood glucose, less inflammation and faster recovery from a heart attack.
- Dr. Davidson’s team showed that as little as two weeks’ training in compassion and kindness meditation generated changes in brain circuitry linked to an increase in positive social behaviors like generosity. 戴維森的團隊發現，即便只進行為期兩週的慈悲與仁愛冥想訓練，也可以讓腦迴路發生有助於增進慷慨等積極社會行為的改變。
- “The results suggest that taking time to learn the skills to self-generate positive emotions can help us become healthier, more social, more resilient versions of ourselves,” Dr. Fredrickson reported in the National Institutes of Health monthly newsletter in 2015. 「這些結果顯示，花時間學習自行產生積極情緒的技巧，有助於我們變成更健康、更合群、更具復原力的人，」2015年，弗雷德里克森在國立衛生研究院(National Institutes of Health)的每月簡報中表示。
- In other words, Dr. Davidson said, “well-being can be considered a life skill. If you practice, you can actually get better at it.” By learning and regularly practicing skills that promote positive emotions, you can become a happier and healthier person. Thus, there is hope for people like my friend’s parents should they choose to take steps to develop and reinforce positivity. 戴維森表示，換句話說，「健康可以被視為一種生活技巧。如果勤加練習，你其實會有進步。」通過學習和定期使用催生積極情緒的技巧，你可以變成一個更快樂、更健康的人。因此，我朋友的父母那樣的人是有希望的，只要他們選擇採取行動，培養和增強自己的積極情緒。
- In her newest book, “Love 2.0,” Dr. Fredrickson reports that “shared positivity — having two people caught up in the same emotion — may have even a greater impact on health than something positive experienced by oneself.” 弗雷德里克森在其新書《愛的方法》(Love 2.0)中表示，「比起一個人獨自體驗的積極情緒，共同的積極情緒——兩人沉浸在同一種情緒中——甚至可能對健康產生更大影響。」 Consider watching a funny play or movie or TV show with a friend of similar tastes, or sharing good news, a joke or amusing incidents with others. 想像一下和一個趣味相投的朋友一同觀看有趣的戲劇或電影或電視劇，或者與人分享好消息、笑話或趣事的情形吧。 Dr. Fredrickson also teaches “loving-kindness meditation” focused on directing good-hearted wishes to others. This can result in people “feeling more in tune with other people at the end of the day,” she said. 弗雷德里克森還教人練習以給予他人善意祝福為重點的「慈心奉愛冥想」。她說，最終，這會讓人「覺得與他人更合拍」。
- Consider watching a funny play or movie or TV show with a friend of similar tastes, or sharing good news, a joke or amusing incidents with others. 想像一下和一個趣味相投的朋友一同觀看有趣的戲劇或電影或電視劇，或者與人分享好消息、笑話或趣事的情形吧。 Dr. Fredrickson also teaches “loving-kindness meditation” focused on directing good-hearted wishes to others. This can result in people “feeling more in tune with other people at the end of the day,” she said. 弗雷德里克森還教人練習以給予他人善意祝福為重點的「慈心奉愛冥想」。她說，最終，這會讓人「覺得與他人更合拍」。
- Dr. Fredrickson also teaches “loving-kindness meditation” focused on directing good-hearted wishes to others. This can result in people “feeling more in tune with other people at the end of the day,” she said. 弗雷德里克森還教人練習以給予他人善意祝福為重點的「慈心奉愛冥想」。她說，最終，這會讓人「覺得與他人更合拍」。 loving-kindness meditation, or LKM,
- Activities Dr. Fredrickson and others endorse to foster positive emotions include:
- Do good things for other people. In addition to making others happier, this enhances your own positive feelings. It can be something as simple as helping someone carry heavy packages or providing directions for a stranger. 做有益他人的事情。除了讓他人更快樂，這樣做還會增強你的積極情緒。事情可以非常簡單，比如幫人提重物，或者給陌生人指路。
- Do good things for other people. In addition to making others happier, this enhances your own positive feelings. It can be something as simple as helping someone carry heavy packages or providing directions for a stranger. 做有益他人的事情。除了讓他人更快樂，這樣做還會增強你的積極情緒。事情可以非常簡單，比如幫人提重物，或者給陌生人指路。
- Appreciate the world around you. It could be a bird, a tree, a beautiful sunrise or sunset or even an article of clothing someone is wearing. I met a man recently who was reveling in the architectural details of the 19th-century houses in my neighborhood. 欣賞周圍的一切。 可以是一隻鳥，一棵樹，一次美麗的日出或日落，甚至是某人穿的一件衣服。 我所在的社區裡佇立著一些始建於19世紀的房子，我最近遇到了一個正在欣賞那些房子的建築細節的男人。
- Develop and bolster relationships. Building strong social connections with friends or family members enhances feelings of self-worth and, long-term studies have shown, is associated with better health and a longer life. 建立和鞏固關係。 與朋友或家庭成員密切交往可以增強自我價值感，而且有長期研究表明，這和更好的健康狀況以及更長的壽命之間有關聯。
- Establish goals that can be accomplished. Perhaps you want to improve your tennis or read more books. But be realistic; a goal that is impractical or too challenging can create unnecessary stress. 樹立能夠實現的目標。或許你想要提高自己的網球水平，或者閱讀更多書籍。但要現實一些：不切實際或太過具有挑戰性的目標，可以會製造出不必要的壓力。
- Learn something new. It can be a sport, a language, an instrument or a game that instills a sense of achievement, self-confidence and resilience. But here, too, be realistic about how long this may take and be sure you have the time needed. 學些新東西。可以是能夠帶來成就感、自信心和復原力的一項運動、一門語言、一樣樂器或者一種遊戲。但請再次注意，要對可能花費多長時間有現實的認知，並確定自己能抽出足夠多的時間。
- Choose to accept yourself, flaws and all. Rather than imperfections and failures, focus on your positive attributes and achievements. The loveliest people I know have none of the external features of loveliness but shine with the internal beauty of caring, compassion and consideration of others. 選擇接受你自己，接受你的缺點以及全部。 聚焦於自己的積極屬性和成就，而非缺陷和失敗。 我認識的最可愛的人，沒有任何關乎可愛的外在特徵，而是因為體貼、有同理心、為他人著想而散發出內在美。
- Practice resilience. Rather than let loss, stress, failure or trauma overwhelm you, use them as learning experiences and steppingstones to a better future. Remember the expression: When life hands you a lemon, make lemonade. 訓練復原力。 不要被損失、壓力、失敗和創傷擊垮，而是要把它們當成前車之鑒和通往更美好未來的墊腳石。 記住一句話：如果生活給了你檸檬，那就用它做檸檬水吧。
- Remember the expression: When life hands you a lemon, make lemonade. 訓練復原力。
- Practice mindfulness. Ruminating on past problems or future difficulties drains mental resources and steals attention from current pleasures. Let go of things you can’t control and focus on the here-and-now. Consider taking a course in insight meditation. 進行正念練習。 總是想著過去的問題或未來的困難，會讓人神思枯竭，無力關注眼前的樂趣。 別去管你無法控制的事情，專注於當下吧。不妨考慮參加內觀修行課程。
- Let go of things you can’t control and focus on the here-and-now. Consider taking a course in insight meditation.
- Turning Negative Thinkers Into Positive Ones 轉變消極心態，你需要學會這幾招