大連翻譯公司分享雙語(yǔ)優(yōu)秀文-睡眠、感恩、助人

時(shí)間：2021-03-25作者：大連信雅達(dá)翻譯服務(wù)有限公司瀏覽：58

300多**選擇了這個(gè)幸福課程。這是一些他們所學(xué)到的東西。
這看起來(lái)簡(jiǎn)單，但是這需要反反復(fù)復(fù)：睡眠、感恩、助人。
 耶魯幸福課程以前名叫《心理157：心理學(xué)與好的人生》，是這所擁有320年歷史的大學(xué)提供的較受歡迎的課程之一。
 該課程僅僅線下開(kāi)設(shè)過(guò)一次，那還是在2018年春節(jié)學(xué)期，那時(shí)有1200名學(xué)生在校園較大的空間參加了該課程。
2018年3月，一個(gè)為期10周的課程通過(guò)Coursera面世。該課程的題目為“幸福的科學(xué)”，同時(shí)*走紅，吸引了成千上萬(wàn)的上線學(xué)生者參與。但是兩年后，也就是去年三月開(kāi)始封城以來(lái)，招生人數(shù)*攀升。根據(jù)該網(wǎng)站的統(tǒng)計(jì)，目前注冊(cè)該課程的人數(shù)**過(guò)了330**。 
“大家知道保護(hù)生理健康要做的事情，比如洗手、社交遠(yuǎn)離、戴口罩，”耶魯大學(xué)心理學(xué)教授、西利曼學(xué)院院長(zhǎng)勞利?桑托斯（Laurie Santos）稱(chēng)，“但是，對(duì)于如何保護(hù)他們的心理健康，他們卻不知所措?！?
Coursera上的這個(gè)課程節(jié)選取桑托斯博士教授的課程的一部分。它要求學(xué)生跟蹤其睡眠模式、保持感恩、隨時(shí)行善，并且注意是否這些行為與人們的總體情緒相關(guān)。
而且，許多研究表明，發(fā)現(xiàn)感恩的理由，可以在總體上增加人們的幸福感。
桑托斯博士常常做這樣的一個(gè)小試驗(yàn)——問(wèn)632名美國(guó)人，給他們五美元，自己花和把這五美元花在其他人身上，哪個(gè)較幸福。在這項(xiàng)研究中，人們預(yù)測(cè)如果能自己保存這錢(qián)，他們會(huì)較幸福。但是參與者后來(lái)反復(fù)聲稱(chēng)，事實(shí)上他們?cè)诎彦X(qián)花在別人身上獲得了更多的滿足感。 
但是，并不是參與這個(gè)課程的所有人都感覺(jué)生命因此而改變（life-changing）。但是，至少使生命積極向上（life-affirming）的。這個(gè)課程另外的**是讓人體會(huì)到了負(fù)面想象（negative visualization）的**。比如，相像你生*好的事情（像漂亮而*的房子），然后想像較壞的情形（突然發(fā)現(xiàn)自己無(wú)家可歸，沒(méi)有安全感（safety net））。如果感恩不能自然而然地發(fā)生，那么負(fù)面想象可以幫你實(shí)現(xiàn)。

以下英文原文摘自《紐約時(shí)報(bào)》。
 
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“l(fā)ife-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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