大连翻译公司分享双语优秀文-睡眠、感恩、助人

时间：2021-03-25

300多**选择了这个幸福课程。这是一些他们所学到的东西。
这看起来简单，但是这需要反反复复：睡眠、感恩、助人。
 耶鲁幸福课程以前名叫《心理157：心理学与好的人生》，是这所拥有320年历史的大学提供的较受欢迎的课程之一。
 该课程仅仅线下开设过一次，那还是在2018年春节学期，那时有1200名学生在校园较大的空间参加了该课程。
2018年3月，一个为期10周的课程通过Coursera面世。该课程的题目为“幸福的科学”，同时*走红，吸引了成千上万的上线学生者参与。但是两年后，也就是去年三月开始封城以来，招生人数*攀升。根据该网站的统计，目前注册该课程的人数**过了330**。 
“大家知道保护生理健康要做的事情，比如洗手、社交远离、戴口罩，”耶鲁大学心理学教授、西利曼学院院长劳利•桑托斯（Laurie Santos）称，“但是，对于如何保护他们的心理健康，他们却不知所措。” 
Coursera上的这个课程节选取桑托斯博士教授的课程的一部分。它要求学生跟踪其睡眠模式、保持感恩、随时行善，并且注意是否这些行为与人们的总体情绪相关。
而且，许多研究表明，发现感恩的理由，可以在总体上增加人们的幸福感。
桑托斯博士常常做这样的一个小试验——问632名美国人，给他们五美元，自己花和把这五美元花在其他人身上，哪个更幸福。在这项研究中，人们预测如果能自己保存这钱，他们会更幸福。但是参与者后来反复声称，事实上他们在把钱花在别人身上获得了更多的满足感。 
但是，并不是参与这个课程的所有人都感觉生命因此而改变（life-changing）。但是，至少使生命积极向上（life-affirming）的。这个课程另外的价值是让人体会到了负面想象（negative visualization）的价值。比如，相像你生*好的事情（像漂亮而*的房子），然后想像较坏的情形（突然发现自己无家可归，没有安全感（safety net））。如果感恩不能自然而然地发生，那么负面想象可以帮你实现。

以下英文原文摘自《纽约时报》。
 
Over 3 Million People Took This Course onHappiness. Here’s What Some Learned.
It may seem simple, but it bears repeating:sleep, gratitude and helping other people.
The Yale happiness class, formally known asPsyc 157: Psychology and the Good Life, is one of the most popular classes tobe offered in the university’s 320-year history. 
The class was only ever taught in-persononce, during the spring 2018 semester, as a 1,200-person lecture course in thelargest space on campus. 
That March, a free 10-week version madeavailable to the public via Coursera, titled “the Science of Well-Being,” alsobecame instantly popular, attracting hundreds of thousands of online learners.But when lockdowns began last March, two full years later, the enrollmentnumbers skyrocketed. To date, over 3.3 million people have signed up, accordingto the website. 
“We octupled the number ofpeople taking the class,” said Laurie Santos, a professor of psychology at Yaleand the head of the university’s Silliman College, of its pandemic-erapopularity.
“Everyone knows what theyneed to do to protect their physical health: wash your hands, and socialdistance, and wear a mask,” she added. “People were struggling with what to doto protect their mental health.” 
The Coursera curriculum, adapted from theone Dr. Santos taught at Yale, asks students to, among other things, tracktheir sleep patterns, keep a gratitude journal, perform random acts ofkindness, and take note of whether, over time, these behaviors correlate with apositive change in their general mood.
Gretchen McIntire, 34, a home health aidein Massachusetts, is studying for her bachelor’s degree in psychology throughan online program from Southern New Hampshire University. In her free timeduring lockdown in August, Ms. McIntire took the class. She called it“life-changing.”
The practical aspect of the Courseracurriculum appealed to Ms. McIntire, who learned she had Asperger’s syndrome at23. A night owl, she had struggled with sleep and enforcing her own timeboundaries. 
“It’s hard to set thoseboundaries with yourself sometimes and say, ‘I know this book is reallyexciting, but it can wait till tomorrow, sleep is more important,’” she said.“That’s discipline, right? But I had never done it in that way, where it’slike, ‘It’s going to make you happier. It’s not just good for you; it’s goingto actually legitimately make you happier.’”
She said she found having a dailymeditation practice helpful, and has stuck with it even after finishing theclass. Meditation also helped her to get off social media.
“I found myself lookinginward. It helped me become more introspective,” she said. “Honestly, it wasthe best thing I ever did.” (She later re-downloaded her social apps, includingFacebook Messenger, and felt instantly overwhelmed.) 
Tracy Morgan, a programming supervisor atthe Bob Snodgrass Recreation Complex in High River in Alberta, Canada, signedup for the class last June, as she was in lockdown with her children andhusband.
“There’s no reason Ishouldn’t be happy,” she said. “I have a wonderful marriage. I have two kids. Ihave a nice job and a nice house. And I just could never find happiness.”
Since taking the course, Ms. Morgan, 52,has made a commitment to do three things every day: practice yoga for one hour,take a walk outside in nature no matter how cold it may be in Alberta, andwrite three to five entries in her gratitude journal before bed.
 
“When you start writingdown those things at the end of the day, you only think about it at the end ofthe day, but once you make it a routine, you start to think about it allthroughout the day,” she said.
And some studies show that finding reasonsto be grateful can increase your general sense of well-being.
Ewa Szypula, 37, a lecturer of Frenchstudies at the University of Nottingham in Britain, said she has beeninterested in self-improvement techniques since studying for her Ph.D. severalyears ago. “Somewhere along the second or third year, you do feel a bit burnedout, and you need strategies for dealing with it,” she said. 
One small study from Dr. Santos’scurriculum that stuck with her involved polling 632 Americans to predict howhappy they would be if they were given $5 to spend on themselves versus getting$5 and being told they must spend it on someone else. In the study, peoplepredicted that they would be happier if they were allowed to keep the money.But participants consistently reported afterward that they had in fact derivedmore satisfaction from spending money on someone. 
Dr. Szypula had the opportunity to combineher newfound knowledge in a practical experiment on her sister’s birthday.Instead of keeping an expensive dress she had bought, she gave it to hersister.
Not every student of the class has felttransformed. Matt Nadel, 21, a Yale senior, was among the 1,200 students takingthe class on campus in 2018. He said the rigors of Yale were a big adjustmentwhen he started at the university in the fall of 2017.
“I was stressed, and Ididn’t know exactly how to manage that,” he said. 
Mr. Nadel said he was disappointed that theclass was a sort of review of the kinds of obvious good advice you may get froma grandmother: Get enough sleep, drink enough water, just do your best. 
“I knew that sleeping wasgood. I knew that my grades didn’t matter for long-term happiness, that Iwasn’t going to be a happier, better person because of having good grades,” hesaid. “Did the class impact my life in a long term, tangible way? The answer isno.” 
While the class wasn’t life-changing forhim, Mr. Nadel said that he is more expressive now when he feels gratitude.“Which is great,” he said. “But that’s about all.”
Kezie Nwachukwu, 22, also took the class atYale. He didn’t think it was revolutionary, either, he said, but has managed tofind some lasting value in the curriculum. 
Mr. Nwachukwu, who identifies as aChristian, said that the most important thing he learned is about theimportance of faith and community in happiness.
“I think I was strugglingto reconcile, and to intellectually interrogate, my religion,” he said. “Alsoacknowledging that I just really like to hang out with this kind of communitythat I think made me who I am.” 
Life-changing? No. But certainlylife-affirming, he said.
“The class helped make memore secure and comfortable in my pre-existing religious beliefs,” Mr.Nwachukwu said. 
Another lesson that stuck with him was thevalue of negative visualization. This entails thinking of a good thing in yourlife (like your gorgeous, reasonably affordable apartment) and then imaginingthe worst-case scenario (suddenly finding yourself homeless and without asafety net). If gratitude is something that doesn’t come naturally, negativevisualization can help you to get there.
“That’s something that Ireally keep in mind, especially when I feel like my mind is so trapped inthinking about future hurdles,” Mr. Nwachukwu said. “I should be so gratefulfor everything that I have. Because you’re not built to notice these things.”

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