第五課我喜歡的點很多坝疼，記了很多文字稿，只挑最核心的思想翻譯葫掉，其他部分辛苦大家自己去讀目尖。
1. Positive emotions vs. negative emotions 積極情緒和消極情緒對人的作用
Positive emotions help us overcome negative emotions.
What happens when we experience negative emotions is that our consciousness, our thinking narrows and constricts. We focus just on one thing, so for example, a lion comes to and charges me, I don’t want to start thinking about my MAPP application, I want to focus on the lion and I am in the“fight or flight” mode.
我們經(jīng)歷負(fù)面情緒的時候，我們的思維收縮變窄勇垛。我們只關(guān)注一件事情脖母，比如，一只獅子向我沖過來窥摄，我不想考慮我的研究所申請镶奉，我只想專注在這只獅子身上并且我處在“戰(zhàn)或逃”的模式。
It’s a good thing when a lion charges me but if my consciousness continues to narrow and constrict beyond the threat, or beyond the hardship, and what we know is that very often we enter a downward spiral, a vicious cycle when we go into this narrow and constrict mode.
這種反應(yīng)在面對一只獅子的時候是有益的，但是如果我的意識持續(xù)收縮變窄哨苛，超過了面對威脅所需要的而陷入了下行螺旋鸽凶，我們就會陷入收縮變窄模式。
N&C (Narrow and Constrict) – leads to sad – leads to further N&C, it can go on and on and that’s when it can become depression and that’s when I have difficulty getting out of this downward, vicious cycle.
這種收縮變窄模式導(dǎo)致悲傷難過建峭，悲傷難過進(jìn)一步導(dǎo)致思維收縮變窄玻侥，這種循環(huán)可以一直持續(xù)，直到抑郁發(fā)生亿蒸，人發(fā)現(xiàn)跳出這種下行的邪惡的循環(huán)很困難凑兰。
Positive emotions do the opposite. They broaden and build.
積極情緒與此相反，能擴(kuò)展和建立思維边锁。
B&B (Broaden and Build) leads to positive emotions, which further broaden and build. So it’s a virtuous cycle.
擴(kuò)展和建立模式導(dǎo)向積極情緒姑食，從而進(jìn)一步擴(kuò)展和建立情緒，這是一個積極的循環(huán)茅坛。
And very often what that does, positive emotions can take us out of this downward spiral and create an upward spiral.
通常情況下音半，積極情緒能把我們帶離下行循環(huán)并且創(chuàng)造上行循環(huán)。
2. 誰更有創(chuàng)造力贡蓖？
Positive emotions lead to creativity. We think broadly, we are able to make connections, see connections we haven’t see before, perhaps.
積極情緒帶來創(chuàng)造力曹鸠。我們的思維更開闊，我們可以建立練習(xí)斥铺，看到我們也許從前沒有看到的聯(lián)系彻桃。
There are a lot of talk about the depressive creature.
If you want to have high level of creativity, it’s a must you have to be depressed.
Well, it turns out that’s not the case.
Very often manic depressives are highly creative but that’s usually during their manic phases. In the depressed phase, our thinking is narrow. We don’t think outside the box usually.
They look in the professional people, who are able to manage their emotions better and lead to positive emotions, get out of this narrow and constrict to the broaden and build are in the long term more successful.
Again, it’s not that people who don’t have painful emotions, it’s the people who experience painful emotions but are at the same time able to shift themselves, their consciousness, their thinking, their experience to the positive more readily.
有人說抑郁是創(chuàng)造的源泉，但事實其實相反晾蜘。躁郁癥患者常常很有創(chuàng)造力但他們的創(chuàng)造力常常出現(xiàn)在他們狂躁的階段邻眷。在抑郁階段，人的思維很狹窄笙纤。
能更好控制情緒耗溜，擁有積極情緒的專業(yè)人士從長期來看更成功。這不是說這些人沒有痛苦情緒省容，著這些人會體驗痛苦情緒但同時可以自我轉(zhuǎn)換抖拴，轉(zhuǎn)換他們的意識，想法腥椒，他們更容易體驗到積極情緒阿宅。
Happier people are more successful because they have more energy and work harder. It’s because they are pursuing something, rather than running away from something, it is called “approach rather than avoid ance goals”. Also because they form better relationships. They are more open and generous. And they are more creative. All these components ultimately lead to higher levels of success.
Positive emotions not only contribute to our success. They don’t just contribute to our feeling good, they also contribute to our well-being.
Optimistic people, and again not pollyannaish detached optimism (盲目的樂天派), but grounded optimists, on average, live significantly longer. The immune system is stronger, so it also helps in terms of physical health.?
(Pollyannaish – When you put a positive spin on everything, even things thatcall for sadness or discouragement, you’re being pollyannaish.)
快樂的人更容易成功。積極情緒不僅會帶來成功笼蛛，也會帶來健康洒放。
樂觀的人，不是盲目的樂天派滨砍，而是現(xiàn)實的樂觀主義者往湿，平均來看活得更久妖异。他們的免疫系統(tǒng)更強大，所以更健康领追。
3. 追求自我的幸福和快樂是自私的嗎他膳？
“I want to be happier. Is it selfish? Is it bad? Is it immoral?"
In our culture, selfishness and immorality have essentially become synonymous. And that’s a problem. And here is why. Because this is the No. 1, equating the selfishness and immorality is the No.1 cause, subconsciously mostly, but not only, No. 1 cause of unhappiness. Because people feel guilty about pursuing their own happiness. People feeling guilty at times feeling good about themselves.
在我們的文化里，自私和不道德是近義詞绒窑。這種潛意識會造成不幸福因為人們會因為追求幸福而覺得內(nèi)疚棕孙。有時候人們會因為自我感覺良好而內(nèi)疚。
It’s a positive sum game because happiness is contagious.
If I am happy, I am more likely to contribute to other people’s happiness and well-being.
Being happy, in other words, is also a moral state in the sense of actually contributing to other people’s well-being.
幸感┡颍快樂是可以傳染的蟀俊。如果我很快樂，我更可能幫助身邊的人變得快樂订雾。
The Buddha talked about it thousands of years ago: “Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened.” Happiness never decreases by being shared.
It’s like passing on light. If you are happy, and work on your own happiness, you are contributing indirectly to other people’s happiness.
佛祖在幾千年前就說過：一根蠟燭可以點亮數(shù)千根其他蠟燭肢预，那根蠟燭的生命本身不會變短。分享快樂不會讓快樂變少葬燎。
Generally people who work on their happiness, who experience the vicissitude of life – the ups and downs, but over all work on happiness and become happier and happier, have better relationships, more generous, more accepting of other people, more tolerant of other people as well as themselves.
通常努力幸福的人误甚，他們會經(jīng)歷生活的變遷，有起有落谱净，但是總體來說，他們會變得越來越幸福擅威，有更好的人際關(guān)系壕探，他們更慷慨，更能接受他人郊丛，對別人和自己更寬容李请。
There’s a lot of research to show that helping ourselves, in other words, working on our happiness, contributing to our well-being, leads us to also be more generous and benevolent toward others.
很多研究表明，幫助我們自己厉熟，換句話說导盅，努力讓自己幸福，也會間接地給身邊的人帶來健康幸福揍瑟，這讓我們對他人更慷慨白翻，更仁慈。
Task of this week – to committee above and beyond what you usually committee – five extra acts of kindness during one day / one week, it actually contributes to your well-being.
本周任務(wù)：比你平時做得更多 ——在一天或者一周之內(nèi)绢片，做五件好事滤馍，這將對你的健康有益。
我覺得一天之內(nèi)刻意做五件好事有點難底循，一周還可以巢株。回想這一周熙涤，我能明確記得的有阁苞，對我的Pilates老師說我很喜歡你的課困檩，今天下公車的時候?qū)λ緳C(jī)說謝謝，分享我的公開課學(xué)習(xí)筆記（我能不能寫幾篇算幾個那槽？——此處應(yīng)有表情包）
The fact that our happiness is tied to others, the fact that we are tied to others in a web of empathy, that’s a wonderful thing about human nature. If we appreciate this nature in human, it will appreciate and we’ll have more of it.
我們的幸福和他人通過共情的網(wǎng)絡(luò)聯(lián)系在一起悼沿，這個事實是人性中非常美好的一件事情。如果我們能認(rèn)識這個事實并且心存感激倦炒，它就會增值显沈，我們會更加收益。
4.?People mostly do that you do, rather than what you say. 大多數(shù)人會做你做的逢唤，而不是做你說的拉讯。
Gandhi: Be the change you want to see in the world.
圣雄甘地說過：如果你希望看到改變，你要先做出這種改變鳖藕。
Tal做了一個實驗：他叫全體學(xué)生跟著他一起魔慷，舉起一個手，食指和大拇指努力支撐成一個90度的角著恩，然后用中指和大拇指圍成一個圈院尔。然后他一邊把那個圈套在下巴上，一邊對學(xué)生說：Now place the circle on your cheek（把這個圈放在你的臉頰上）喉誊。我在跟著做的時候照著他的樣子把圈放在下巴上邀摆，腦袋里其實是犯嘀咕的：cheek不是臉頰嗎？為什么Tal放在下巴上伍茄？但是這個念頭一閃而過栋盹。然后Tal笑了，說你們大部分人都和我一樣把圈放在了下巴而不是臉頰上敷矫。People mostly do that you do, rather than what you say.?大多數(shù)人會做你做的例获，而不是做你說的。
You may want to spread happiness, through your words, but ultimately, the best way, the optimal way spreading happiness is to work on your own happiness. Because then you are leading by example.?
你想靠語言來傳播幸福曹仗，但是最終最好的方式是追求你自己的幸福榨汤，因為你在樹立一個好的榜樣。
That applies to leadership. The most important thing about leadership is not what you say but it’s what you do. The most important thing about parenting is not how you tell your child “honesty is important” but rather how honest you are.
這同樣適用于領(lǐng)導(dǎo)力怎茫。最重要的領(lǐng)導(dǎo)力不是你說什么收壕，而是你做什么。做父母（老師）也一樣遭居，不是說告訴孩子“誠實很重要”啼器，而是自己非常誠實。
5.?Believe as Self-Fulfilling Prophecies 信念就是自證預(yù)言
The power of the mind. Mental barrier.
Beliefs are self-fulfilling prophecies. Very often they determine how we perform, how well or how poorly we perform. They often determine how good or not so good our relationships are. They are the No.1 predictor of life success as well as well-being.
Once again the Buddha: “We are what we think, all that we are arises with our thoughts, with our thoughts, we make our world.”
境隨心轉(zhuǎn)俱萍，全由意念升起端壳，我們的念頭造就了世界。（這句不是我翻譯的）
Pygmalion – people can be changed and can be transformed
Goethe: “Treat a man as he is and he will remain as he is. Treat a man as he can and should be and he will become as he can and should be.”
6. Situation is powerful 環(huán)境是很有力的
Tal提到了哈佛一位心理學(xué)系教授的實驗枪蘑。他們讓一群75歲以上的老人在一個類似度假村的地方住一周损谦，里面的環(huán)境布置岖免，電視節(jié)目，報紙等等照捡，都是20年前的設(shè)置颅湘。
After one week, both mental and biological age decreased. Just because they entered a powerful, positive situation, which go against a lot of the stereotypes and prejudices they encountered in the outside world.
一周以后，這些老人的心理和生理年齡都變年輕了栗精，這只是因為他們進(jìn)入了一個有力的闯参，積極的環(huán)境，這些環(huán)境排除了外界的很多刻板印象和歧視悲立。
How do we create consciously and subconsciously a positive environment where we can actually take out the most moral, most successful self, to appreciate that self, to help the environment bring out the best in us鹿寨？
我們?nèi)绾螐囊庾R和潛意識層面創(chuàng)造一個積極的環(huán)境，在這個環(huán)境里我們可以實現(xiàn)最道德薪夕，最成功的自我脚草，進(jìn)而感激這個自我，如何幫助環(huán)境帶出我們最好的一面原献？
Tal說會在后面的課展開講解馏慨。
