Positive Psychology News Daily, NY (Kathryn Britton) - June 9, 2008, 9:13 am劉碧琪, 蘇德中 譯
以下圖像展示了一些與正面情緒有關的命題，以及作為相關的正面心理學日報(PPND) 有關正面情緒的文章閱讀指南。字型越大，是我們作者越經常撰寫的命題。我們將會隨著更多文章不斷地刊登而每季更新字型。
圖中的每個命題都連結至一個簡介、相關正面心理學日報文章以及其他主要資料，以便讀者更深入了解正面情緒。要獲得命題的資訊請按圖中的字。
正面情緒概論
Barbara Fredrickson的開展與建設理論(Broaden-and-Build theory)是正面心理學其中一個基礎。她的理論目的是解釋正面情緒對人類心理健康的貢獻。負面情緒，例如恐懼、憤怒和憎惡，會導致只著重於避免或面對威脅的挾窄回應。另一方面，正面情緒，會帶來認知的靈活性和廣泛類別的行為傾向。情緒或者是短暫的，但隨行為傾向而來的行為會帶來長久的能力，如社交聯繫和擴展的技能。下列顯示一些與正面情緒有關的行為傾向：
-
歡樂 → 玩樂
-
有趣 → 探索
-
滿足 → 享愛 & 融入
-
驕傲→ 追求大夢想
-
感恩 → 創新的付出
-
提升 → 做得更好
-
愛 → 以上皆是
在每一位PPND作者的心裡，都有開展與建設理論(Broaden-and-Build theory)的基礎支持，這尤其反映於他/她寫及正面情緒時。
據Ed Diener指出, 主觀的心理健康(subjective well-being)由三個質素影響：正面情緒的數量(amount of positive affect)，負面情緒的數量(amount of negative affect)和整體對人生的滿意度(overall satisfaction with life)。他認為正面和負面情緒獨立地變代，而非同一刻度上的兩端。有可能同時擁有高正面及負面情緒或兩者同時都低。人生的滿意度是一個對一般人生處境比較長遠的評估。PANAS 問卷是以這種方式來特寫主觀心理健康，而在Authentic Happiness網站登記後供免費使用。
|
正面情緒概論的資料
|
- Diener, E. (2000). Subjective well-being: The science of happiness and a proposal for a national index. American Psychologist, 55, 34-43.
- Diener, E., Suh, E., & Oishi, S. (no date). Recent findings on subjective well-being.
- Fredrickson, B. (1998). What good are positive emotions? Review of General Psychology, 2, 300-319.
- Fredrickson, B. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56, 218-226.
- Barbara Fredrickson’s Web site: The Broaden-and-Build Theory
|
返回圖像
正面與負面的比例
研究員指出正面與負面的比例 (PNR)與不同處境的結果，包括婚姻和商業團隊，有強烈的關係。例如，美滿的婚姻傾向得到較高正面與負面的比例(根據Gottman的研究是大於5比1)，而失敗的婚姻傾向得到較低比例(少於1比1) 。以下展示的 Losada線以Marcial Losada命名,是一條記錄不同結果數據的線，顯示豐盛和萎謝結果的分界(Fredrickson & Losada, 2005)。雖然很難想像一段婚姻或一支商業團隊會有一個記分員負責監察PNR，但不容置疑PNR的發現有助人們努力營造更有效的比例。
返回圖像
享受
根據Fred Bryant & Joseph Veroff的研究(2007),享受包含了細味和欣賞生命裡正面的範疇 — 適應力的正面對應。享受大於快樂 — 它包括了細心以及「有意識地留意快樂的經驗」(p. 5)。 你可以有共鳴地享受—分享自己及他人的快樂。
許多享受的過程都可以調節其他正面經歷(p. 14): 下列是其中幾項:
-
驚訝調節敬畏 (Marveling regulates awe)
-
感謝調節感恩 (Thanksgiving regulates gratitude)
-
感到適意調節驕傲 (Basking regulates pride)
-
閒來享受調節生理樂趣 (Luxuriating regulates physical pleasure)
返回圖像
愛
愛被理論家如Fredrickson & Branigan (2001)和Vaillant (2008)視為正面情緒之一。愛與被愛的能力是24項VIA性格能力之一，可以帶給我們 滿足和真正的快樂(Seligman, 2002)。根據Fredrickson & Branigan，愛的體驗是由無數正面情緒所造成，例如興趣、歡好和滿足感。愛不只產生這些正面情緒，「當人們與心愛的人探索、享受和玩樂，愛亦開展了思考/行動技能。」 (p.132) 愛作為正面情緒建立和鞏固我們的社交資源。
當我們談及愛，我們通常會立即想到浪漫的愛情。可是，我們的愛不只局限於對我們的伴侶。我們可以愛我們的家人、朋友和任何人。所有形式的愛都會帶來正面情緒。
Chris Peterson所說的「其他人很重要」也許是正面心理學其中一個主要的信條。其實人際關係是大部份人最為關切的，是研究The Life Worth Living 的直接基礎，而非間接的促成因素。我們正製作另一張有關正面人際關係的圖像並不日推出，現暫將愛收錄在此作為正面情緒的主要要素。
|
探究愛的PPND 文章
|
- “I’ve Got a Name”- The Power of Positive Salutating (John Yeager)
- What is Love Anyway? (Aren Cohen)
- The Meaning in Mother’s Day (Giselle Nicholson)
- Using the ‘L’ Word in Business (Margaret Greenberg)
- Love and the Capacity to Love (Margaret Greenberg)
- Other People Matter (Dave Shearon)
- Advice from the Tribesman: Too Simple for the World? (Lucy Ryan)
- Let’s Talk About Sex (Cassie Robinson)
- How Do You Share Positive Psychology with Strangers? (Sulynn)
- Positive Psychology: Party of Two (Amy Donovan)
- Lessons from the Earthquake: Altruism and Selfless Love (Timothy T.C. So)
- Read this Book! “Spiritual Evolution” by George Vaillant (Senia Maymin)
|
|
其他有關愛的資料
|
- Dutton, J. (2003). Energize your workplace: How to create and sustain high-quality connections at work. San Francisco: Jossey Bass.
- Fredickson, B. L, & Branigan, C. (2001). Positive emotions. In T. Mayne & G. A. Bonanno (Eds.), Emotions: Current Issues and Future Directions (pp.123-151). New York: Guilford Press.
- Gottman, J. M. & DeClaire, J. (2001). The relationship cure: A 5 step guide to strengthening your marriage, family, and friendships. New York: Three Rivers Press.
- Gottman, J. M. & Silver, N. (1999). The seven principles for making marriage work. New York: Three Rivers Press.
- Lyubomirsky, S. (2008). The how of happiness: A scientific approach To getting the life you want. New York: Penguin Press.
- Peterson, C. & Seligman, M. E. P. (2004). Character strengths and virtues, pp. 303-324. New York: Oxford Press
- Vaillant, G. (2008). Spiritual life: A scientific defense of faith. New York: Broadway Books. Chapter 5.
|
返回圖像
分享正面訊息 (Capitalizing & ACR)
Capitalizing 是指與信任的人分享正面的訊息。Gable et al發現人較多記住正面的訊息，在他們的思想中較突出，而它對一般心理健康有更大的影響。
主動地作有建設性的回應(Active constructive responding) 是四種方式去回能別人的其中之一。(請參考以下圖例)
主動地作有建設性的回應是指與其他人合作去幫助他們收集喜悅 — 通過提出問題去令他們思考更多有 關正面的事件。所有其他的回應方式都傾向產生負面影響，被動地作建設性的回應亦然，因為它令人泄氣。
|
探究分享正面訊息的PPND 文章：
|
- Who do You Run To? (David Pollay)
- Share Your Dreams: Let Others Help You (Dave Pollay)
- Active Constructive Responding - With a Twist (Doug Turner)
- The Stuff that Dreams are Made of: Capitalizing on a Day with Dad (John Yeager)
- On Graduation Day… Reflecting on the Importance of Praise and Appreciation (Timothy So)
- Does Success Breed Success? The Ups and Downs of Capitalising (Bridget Grenville-Cleave)
|
|
其他有關分享正面訊息的資料
|
- Gable, S., Reis, H., Impett, E., and Asher, E. (2004). What do you do when things go right? The interpersonal and intrapersonal benefits of sharing positive events. Journal of Personality and Social Psychology. Vol 87(2), 228-245.
- Active & Constructive Responding: A Clip from Reflective Happiness — Youtube of Martin Seligman Speaking
- Coaching toward happiness - Scroll down this page until you find the title, Shelly and Me, which introduces a good summary of Shelly Gable’s work.
|
返回圖像
希望和樂觀
根據Snyder的希望理論(Hope Theory)，希望是一個目標導向思考的過程，同時反映一個人可以找到通往目標的路向，以及因個人才能而異的推動力或動力思考。
樂觀受解釋形態(explanatory style)的強烈影響，即是一個人如何習慣性地解釋正面及負面的事情。Sandra Schneider定義現實的樂觀為當一個人擁有解釋的自由時會選擇正面解釋的傾向。
希望和樂觀同樣是我們在認知、情緒和推動力上對未來的態度，象徵著未來的好事會多過壞事的一個信念(Peterson & Seligman, 2004, p. 572)。希望和樂觀也是24項VIA性格能力之一。
樂觀是其中一個質素符合加入Luthans, Youssef, & Avolio的心理資本模型(psychological capital model)。詳情請參閱Dave Shearon的書評。
|
關於希望和樂觀的PPND 文章
|
- Responding Well (Doug Turner)
- Sustainability: From Denial and Depression to Hope and Personal Responsibility (Kathryn Britton)
- The Perils of Pollyanna (Dave Shearon)
- Optimists in Law School (Dave Shearon)
- Sure They’ll Think You’re Smart. But Will They Want to Work for You? (Dave Shearon)
- Psychological Capital - PsyCap (Dave Shearon)
- Music and Songs: The Sounds of Hope? (Bridget Grenville-Cleave)
|
|
其他有關希望和樂觀的資料
|
- Luthans, F., Youssef, C., & Avolio, B. (2006). Psychological capital: Developing the human competitive edge. Oxford University Press.
- Peterson, C. & Seligman, M.E.P. (2004). Character strengths and virtues. Oxford University Press. PP. 569-582.
- Peterson, C. & Steen, T. (2005). Optimistic explanatory style. In C. R. Snyder & S. Lopez, Handbook of Positive Psychology, pp. 244-265. Oxford University Press.
- Schneider, S. (2001). In search of realistic optimism: Meaning, knowledge, and warm fuzziness. American Psychologist. 56, 3, 250-263.
- Seligman, M. E. P. (2006). Learned optimism: How to change your mind and your life. Updated edition with new preface. New York: Vintage Press.
- Snyder, C. R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13(4), 249 - 275.
- Snyder, C. R. (2005). Hope theory: A member of the positive psychology family. In C. R. Snyder & S. Lopez, Handbook of Positive Psychology, pp. 257-276. Oxford University Press.
|
返回圖像
情緒管理
正面情緒是如此短暫，但受它們所影響的心情卻會維持一段長時間。關於如何變得更快樂的書籍通常會包含了正面治療去準備縮短負面心情和廷長正面心情。
|
關於情緒管理的PPND 文章
|
- Feel Better Faster, Learn More Effectively: Use Your Mood Repair Toolkit (Sherri Fisher)
- Is Feeling Better as Easy as ABC? (Nicholas Hall)
- The A.P.E. Method to Get Out of a Bad Mood (Senia Maymin)
- It’s Not That Easy Being Green: The Treadmill of Sustainable Happiness in the Holidays and Beyond (Sherri Fisher)
- Social Contagion: Spiral Up or Spiral Down? (Kathryn Britton)
- Taking Positive Psychology to Work: The Reframing Skill (Kathryn Britton)
- Self-Talk: A Positive Intervention Under Construction (Kathryn Britton)
- Physical Activity and the Good Life (Gloria Park)
- How to Be Happy at College and Beyond! Notes from One Mom to a College Freshman (Caroline Miller)
- Living in the No-Regrets Zone (Caroline Miller)
- Retrospective Visualization (Giselle Nicholson)
- ABC’ing Parental Involvement (Dave Shearon)
- On a Grumpy Day (Dave Shearon)
- The Three Bears (Dave Shearon)
- Do Not Take the Contemplative Panic! (Angus Skinner)
- Regrets, I’ve Had a Few: How Finding the Silver Lining Contributes to Happiness and Maturity (Bridget Grenville-Cleave)
- People in Little Boxes on Wheels (Sulynn)
|
|
其他有關情緒管理的資料
|
- Ben-Shahar, T. (2007). Happier: Learn the secrets to daily joy and lasting fulfillment. New York: McGraw Hill.
- Fredrickson, B. (2001). The role of positive emotions in positive psychology: The broaden and build theory of positive emotions. American Psychologist, 56, 218-226.
- Fredrickson, B. & Losada, M. (2005). Positive affect and the positive dynamics of human flourishing. American Psychologist, 60, 678-686.
- Lyubomirsky, S. (2008). The how of happiness. A scientific approach to getting the life you want. New York: Penguin Press.
- Nezlek, J. & Kuppens, P. (2008). Regulating positive and negative emotions in daily life. Journal of Personality.76(3), 561-579
|
返回圖像
刺激和促發
一個管理情緒的好辦法是意識到會引發正面或負面情緒的刺激。有了這個認知，就可以避免引起負面情緒的情況，比當它們發生時明白和控制負面情緒更佳，以及找出會產生正面情緒的情況。
返回圖像
幽默
據Peterson and Seligman所說，幽默包含了開玩笑的認同和不協調的樂趣，對逆境的光輝面一個樂觀的看法，以及使人會心微笑和開懷大笑。 VIA包括了幽默和開玩笑作為24個性格能力之一。
返回圖像
感恩 & 寬恕
感恩是複雜的。這是一種可以通過有意圖的活動來培育的正面情緒。它是一項VIA測驗量度的性格能力。它是一些證明會增加快樂的正面治療的基礎。感恩包含了感謝好事的發生 – 在意於當前的利益 — 以及認識好事的外在來源。
寬恕是感恩的反面。它包含了對冒犯的人正面回應，給予憐憫而非報復。正如感恩，它是外在導向和有意圖的，以及被列為VIA性格能力。
這裡將兩項合併，因為它們其同的特徵，也因為寬恕還未受PPND作者足夠的重視而成為獨立的範疇。
| 關於感恩和寬恕的PPND 文章 |
- Increase Your Happiness: Build Gratitude Chains in Your Life (David Pollay)
- Gratitude and Giving will Lead to Your Success (David Pollay)
- A Daily Dose of Awe and Gratitude (David Pollay)
- Create Your Own Happy Hour: Serve 3 for 1 Gratitude (David Pollay)
- Gratitude at the Bridge House (Or ‘Below Zero’ is a Skewed Term (Nick Hall)
- Family Holiday Rituals: Continuity and Gratitude (Kathryn Britton)
- Taking Positive Psychology to Work: The Role of Gratitude (Kathryn Britton)
- The Gratitude Cruise (Caroline Miller)
- The Energy of Gratitude (Caroline Miller)
- Gratitude Day: A New Tradition (Derrick Carpenter)
- The Miracle and the Irony of Forgiving (Doug Turner)
|
| 其他有關感恩和寬恕的資料 |
- Emmons, R. (2007). Thanks! How the new science of gratitude can make you happier. Boston: Houghton Mifflin.
- Emmons, R. & Sheldon, C. M. (2005). Gratitude and the science of positive psychology. In C. R. Snyder & S. Lopez (Eds.), Handbook of positive psychology, 459-471, Oxford University Press.
- Lyubomirsky, S. (2008). The how of happiness. A scientific approach to getting the life you want. New York: Penguin Press.
- Peterson, C. & Seligman, M.E.P. (2004). Character strengths and virtues, pp. 553-568 and pp. 445-459. Oxford University Press.
|
返回圖像
敬畏和提升
敬畏和提升是自我轉變的情緒，有可能被見證人性美好或美德所引起，而經常予人不斷進步和努力向善的渴望。
| 關於敬畏和提升的PPND 文章 |
- A Daily Dose of Awe and Gratitude (David Pollay)
- Awe and Elevation (Kathryn Britton)
|
| 其他有關敬畏和提升的資料 |
- Haidt, J. (2006). The happiness hypothesis: Finding modern truth in ancient wisdom. New York: Basic Books.
- Haidt, J. (2003). Elevation and the positive psychology of morality. In C. Keyes and J. Haidt (eds.), Flourishing: Positive psychology and the life well-lived. Washington, D. C.: American Psychological Association.
- Keltner, D. & Haidt, J. (2003). Approaching awe: A moral, spiritual, and aesthetic emotion. Cognition and Emotion, 17, 297-314. Retrieved May 7 2007 from http://faculty.virginia.edu/haidtlab/articles/keltner.approaching-awe.pdf
- Vaillant, G. (2008). Spiritual life: A scientific defense of faith. New York: Broadway Books.
|
返回圖像
歡樂
George Vaillant指出，歡樂傾向存在於每個人正面情緒的名單上，而它卻是最後一個被研究的(2008, p. 119)。歡樂是有別於快樂也和愉快不同(p. 131)。他提到心理學定Sylvan Tomkins的作品，他將歡樂聯繫到擺脫痛苦。歡樂可以是從束縛中獲得自由，重拾失去的事情。歡樂也可以是觀察人生中微小但尋常的奇蹟，例如看著自己的小孩行第一步。
我們PPND仍未有太多寫及歡樂的文章，儘然這是正面情緒的一部份。Barbara Fredrickson將歡樂聯繫至遊戲。George Vaillant將之聯繫至聽貝多芬寫於完全失聰時的第九交響曲。
|
其他有關歡樂的資料
|
- Fredrickson, B. (2005). Positive emotions. In C. Snyder & S. Lopez (Eds.), Handbook of positive psychology, pp. 120-134. Oxford University Press.
- Vaillant, G. (2008). Spiritual evolution: A scientific defense of faith, pp. 119-134. New York: Broadway Books.
|
返回圖像
