TED2004
Martin Seligman: The new era of positive psychology
马丁•赛利格曼谈论积极心理学
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马丁•赛利格曼来和大家谈一谈心理学。心理学既是一门学科，也可以体现为病人、医师之间一对一的交流平台。而在关于疾病的研究以外，现代心理学还可以在哪些方面帮助我们呢？
Martin Seligman - Psychologist
Martin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism. Full bio
Martin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism. Full bio
Double-click the English transcript below to play the video.
00:12
When I was president of the American Psychological Association,
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我在美国心理学会担任主席的时候
00:15
they tried to media-train me,
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有人想训练我如何应对媒体
00:17
and an encounter I had with CNN
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我在CNN做节目的一次经历
00:21
summarizes what I'm going to be talking about today,
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正好可以概括今天我要谈论的话题
00:24
which is the eleventh reason to be optimistic.
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就是人们应该积极乐观的第11个理由
00:28
The editor of Discover told us 10 of them,
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Discover的编辑告诉了我们前10个理由
00:34
I'm going to give you the eleventh.
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我要来告诉你们第11个
00:36
So they came to me -- CNN -- and they said, "Professor Seligman,
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当时CNN的人找到我，对我说：赛利格曼教授，
00:40
would you tell us about the state of psychology today?
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您能不能跟我们谈谈心理学发展的现状？
00:45
We'd like to interview you about that." And I said, "Great."
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我们想采访你在这方面的看法。我便说：好啊
00:48
And she said, "But this is CNN, so you only get a sound bite."
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她说：可是这是CNN，所以你只能很精练地讲一小段话
00:53
So I said, "Well, how many words do I get?"
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我便说：那么我究竟能讲几个字？
00:56
And she said, "Well, one."
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她说：一个字
00:58
(Laughter)
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（笑声）
00:59
And cameras rolled, and she said, "Professor Seligman,
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随后摄像机开拍，她说：塞利格曼教授
01:03
what is the state of psychology today?"
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心理学发展的现状如何?
01:07
"Good."
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好
01:09
(Laughter)
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（笑声）
01:11
"Cut. Cut. That won't do.
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停，停，这样不行
01:14
We'd really better give you a longer sound bite."
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我们应该让你讲长一点
01:18
"Well, how many words do I get this time?" "I think, well, you get two.
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那么这次我能讲几个字呢？我看，你讲两个字吧
01:22
Doctor Seligman, what is the state of psychology today?"
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塞利格曼博士，心理学发展的现状如何？
01:28
"Not good."
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“不好。”
01:30
(Laughter)
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（笑声）
01:39
"Look, Doctor Seligman,
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听我说，塞利格曼博士
01:41
we can see you're really not comfortable in this medium.
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我们知道你在这种媒体场合不太适应
01:44
We'd better give you a real sound bite.
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我们决定给足你时间
01:47
This time you can have three words.
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这次你可以说三个字
01:50
Professor Seligman, what is the state of psychology today?"
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塞利格曼教授，心理学发展的现状如何？
01:55
"Not good enough." And that's what I'm going to be talking about.
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不够好，这也就是我今天想谈论的话题
02:00
I want to say why psychology was good, why it was not good
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我想谈谈为什么说心理学既好，又不好
02:04
and how it may become, in the next 10 years, good enough.
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以及心理学在未来10年里如何可以变得足够好
02:08
And by parallel summary, I want to say the same thing about technology,
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同时我也想谈一谈技术
02:13
about entertainment and design, because I think the issues are very similar.
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娱乐和设计，因为这些领域发展状况和心理学相似
02:17
So, why was psychology good?
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那么，为什么说心理学的现状好呢？
02:20
Well, for more than 60 years, psychology worked within the disease model.
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因为在过去60多年里，心理学建立起了一个疾病模型
02:25
Ten years ago, when I was on an airplane
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10年前，坐飞机的时候
02:27
and I introduced myself to my seatmate, and told them what I did,
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我向邻座自我介绍，告诉他们我的职业
02:31
they'd move away from me.
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他们会挪得离我远一点
02:33
And because, quite rightly, they were saying
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因为他们认为，也有理由认为
02:36
psychology is about finding what's wrong with you. Spot the loony.
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心理学的目标就是找出你哪里有问题，找出谁是疯子
02:40
And now, when I tell people what I do, they move toward me.
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而现在如果我告诉人们我的职业，他们会想凑近我
02:45
And what was good about psychology,
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心理学好在哪里
02:48
about the 30 billion dollar investment NIMH made,
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美国国家精神卫生研究所投资300亿美元的效果在哪里
02:52
about working in the disease model,
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建立疾病模型的效果在哪里
02:54
about what you mean by psychology,
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心理学自身的意义好在哪里
02:56
is that, 60 years ago, none of the disorders were treatable --
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就在于60年前所有失调都没办法治疗
03:01
it was entirely smoke and mirrors.
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人们毫无办法
03:03
And now, 14 of the disorders are treatable,
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而现在其中有14种都可以治疗
03:05
two of them actually curable.
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其中2种还可以治愈
03:07
And the other thing that happened is that a science developed,
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另一点是一门科学发展起来了
03:12
a science of mental illness.
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一门研究精神疾病的科学
03:14
That we found out that we could take fuzzy concepts -- like depression, alcoholism --
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我们发现我们可以对抑郁、酗酒这些模糊的概念
03:22
and measure them with rigor.
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进行精确的测量
03:24
That we could create a classification of the mental illnesses.
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我们可以对精神疾病进行分类
03:28
That we could understand the causality of the mental illnesses.
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我们可以了解精神疾病的前因后果
03:33
We could look across time at the same people --
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我们可以在很长的时间跨度里观察一些人
03:37
people, for example, who were genetically vulnerable to schizophrenia --
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比如在基因上对精神分裂症易感的人群
03:41
and ask what the contribution of mothering, of genetics are,
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我们想知道后天照顾和先天基因在这其中扮演的角色
03:45
and we could isolate third variables
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我们可以通过对这个精神疾病的实验
03:48
by doing experiments on the mental illnesses.
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分离出导致精神疾病的变量
03:51
And best of all, we were able, in the last 50 years,
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最棒的一点是，在过去50年里
03:55
to invent drug treatments and psychological treatments.
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我们发明了药物疗法和心理疗法
03:59
And then we were able to test them rigorously,
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并且我们可以通过安慰剂对照组实验
04:03
in random assignment, placebo controlled designs,
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对这些疗法进行精确的测试
04:06
throw out the things that didn't work, keep the things that actively did.
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把没用的去掉，留下有用的
04:10
And the conclusion of that is that psychology and psychiatry, over the last 60 years,
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结论是：在过去的60年里，心理学和精神病学研究
04:17
can actually claim that we can make miserable people less miserable.
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真的可以为痛苦的人减少痛苦
04:23
And I think that's terrific. I'm proud of it.
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我觉得这非常棒，我为此感到自豪
04:30
But what was not good, the consequences of that were three things.
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但这也带来不好的东西，例如以下三个后果
04:35
The first was moral,
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第一个是道德上的
04:37
that psychologists and psychiatrists became victimologists, pathologizers,
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心理学家和精神病学家把人当作受害者研究、把人病态化
04:41
that our view of human nature was that if you were in trouble, bricks fell on you.
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我们一度认为人在疾病面前无能为力
04:46
And we forgot that people made choices and decisions.
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我们忘了人们是会做选择、做决定的
04:49
We forgot responsibility. That was the first cost.
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我们忘记了人是可以承担责任的，这是第一个代价
04:53
The second cost was that we forgot about you people.
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第二根损失是我们忘记了你们这些人
04:57
We forgot about improving normal lives.
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我们忘记了要去提高正常人的生活
05:01
We forgot about a mission to make relatively untroubled people happier,
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我们忘了使正常人更快乐、更充实、更有成就
05:07
more fulfilled, more productive. And "genius," "high-talent," became a dirty word.
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天才、高智商变成了贬义词
05:13
No one works on that.
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没有人去研究天才了
05:15
And the third problem about the disease model is,
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疾病模型的第三个问题
05:19
in our rush to do something about people in trouble,
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是我们急于帮助得病的人
05:22
in our rush to do something about repairing damage,
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我们匆忙地去修补损伤
05:27
it never occurred to us to develop interventions
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我们从没想过要发展干预措施、积极的干预措施
05:30
to make people happier, positive interventions.
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让人们更加快乐
05:34
So that was not good.
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这是不好的
05:36
And so, that's what led people like Nancy Etcoff, Dan Gilbert,
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正因为如此，南茜•艾特柯夫、丹•吉尔伯特、迈克•齐克森米哈里还有我本人
05:41
Mike Csikszentmihalyi and myself to work in something I call positive psychology,
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会去研究我称作“积极心理学”的这个领域
05:45
which has three aims.
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积极心理学有三个目标
05:47
The first is that psychology should be just as concerned
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第一是心理学不仅要关注人的弱点
05:52
with human strength as it is with weakness.
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还要关注人的优势
05:56
It should be just as concerned with building strength as with repairing damage.
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不仅要致力于修复损伤，还要致力于给人力量
06:03
It should be interested in the best things in life.
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应该对生活中最好的东西感兴趣
06:05
And it should be just as concerned with making the lives of normal people fulfilling,
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应该在关注病人的同时
06:11
and with genius, with nurturing high talent.
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努力让正常人以及“天才”们的生活更加美好
06:16
So in the last 10 years and the hope for the future,
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我们希望积极心理学在未来能像过去10年这样
06:20
we've seen the beginnings of a science of positive psychology,
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作为一门科学逐渐发展起来
06:24
a science of what makes life worth living.
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这门科学研究什么让生活变得值得一过
06:27
It turns out that we can measure different forms of happiness.
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研究发现我们可以测量不同形式的幸福
06:31
And any of you, for free, can go to that website
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你们中的每一位都可以免费去那个网站authentichappiness.org
06:35
and take the entire panoply of tests of happiness.
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去做那里各种各样的幸福感测试
06:38
You can ask, how do you stack up for positive emotion, for meaning,
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你们可以看看自己在积极情绪、幸福感、“心流”方面的得分
06:43
for flow, against literally tens of thousands of other people?
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并和其他数万人进行比较
06:47
We created the opposite of the diagnostic manual of the insanities:
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我们创造了和精神障碍诊断与统计相反的标准
06:53
a classification of the strengths and virtues that looks at the sex ratio,
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我们对人的优势和优点进行性别上的分类
06:58
how they're defined, how to diagnose them,
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研究它们的定义、诊断方式
07:00
what builds them and what gets in their way.
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它们的构造、它们面临的障碍
07:05
We found that we could discover the causation of the positive states,
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我们发现我们可以找到积极状态的来源
07:09
the relationship between left hemispheric activity
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存在于左半脑活动
07:13
and right hemispheric activity as a cause of happiness.
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和右半脑活动之间的联系
07:20
I've spent my life working on extremely miserable people,
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我一辈子都在帮助特别痛苦的人
07:23
and I've asked the question,
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我一直想知道
07:25
how do extremely miserable people differ from the rest of you?
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特别痛苦的人和其他人有什么区别？
07:28
And starting about six years ago, we asked about extremely happy people.
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大约六年前，我们转而问
07:33
And how do they differ from the rest of us?
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特别幸福的人和其他人有什么区别？
07:35
And it turns out there's one way.
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结果是只有一个区别
07:39
They're not more religious, they're not in better shape,
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他们不比别人更笃信宗教，身材不比别人好
07:41
they don't have more money, they're not better looking,
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他们不比别人富裕，也不比别人好看
07:44
they don't have more good events and fewer bad events.
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他们的生活中并不是成功比挫折多
07:47
The one way in which they differ: they're extremely social.
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他们唯一的区别是非常善于和人相处
07:52
They don't sit in seminars on Saturday morning.
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他们不喜欢在星期六早晨去上研讨班
07:55
(Laughter)
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（笑声）
07:59
They don't spend time alone.
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他们很少一个人待着
08:01
Each of them is in a romantic relationship
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他们每个人都沉浸在浪漫的爱情里
08:03
and each has a rich repertoire of friends.
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每个人都有很多朋友
08:06
But watch out here. This is merely correlational data, not causal,
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但是要小心，刚才这些数据只是互相关联，并不是因果关系
08:11
and it's about happiness in the first Hollywood sense I'm going to talk about:
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而且他们的幸福都是好莱坞式的幸福
08:16
happiness of ebullience and giggling and good cheer.
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即开怀大笑式的幸福
08:20
And I'm going to suggest to you that's not nearly enough, in just a moment.
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我待会就会告诉你们，这是不够的
08:24
We found we could begin to look at interventions over the centuries,
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从佛祖到托尼•罗宾斯（美国潜能激励大师）
08:29
from the Buddha to Tony Robbins.
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人们在过去一个世纪里
08:31
About 120 interventions have been proposed
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从各个角度已经提出过大约120种
08:34
that allegedly make people happy.
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据说能让人更加幸福的干预措施
08:37
And we find that we've been able to manualize many of them,
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我们已经可以操作其中的许多种
08:42
and we actually carry out random assignment
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我们可以进行随机指派
08:45
efficacy and effectiveness studies.
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研究这些干预措施的有效性
08:47
That is, which ones actually make people lastingly happier?
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也就是说，究竟哪些措施真的可以让人们持久提升幸福感？
08:51
In a couple of minutes, I'll tell you about some of those results.
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过一会儿我会告诉你们这些研究的结果
08:54
But the upshot of this is that the mission I want psychology to have,
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在治疗有心理疾病的人之外
09:01
in addition to its mission of curing the mentally ill,
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在为痛苦的人减少痛苦之外
09:05
and in addition to its mission of making miserable people less miserable,
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心理学还应该
09:09
is can psychology actually make people happier?
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让人更加幸福
09:13
And to ask that question -- happy is not a word I use very much --
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我并不经常使用幸福这个词，但是要问这个问题
09:17
we've had to break it down into what I think is askable about happy.
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我们得把幸福这个概念分解一下
09:21
And I believe there are three different --
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我认为有三种不同的幸福人生
09:24
and I call them different because different interventions build them,
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之所以说它们不同
09:28
it's possible to have one rather than the other --
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是因为他们来自于不同的干预措施
09:31
three different happy lives.
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人们可以拥有其中一种而不拥有另一种
09:33
The first happy life is the pleasant life.
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第一种幸福生活是快乐的人生
09:36
This is a life in which you have as much positive emotion as you possibly can,
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在这样的生活里你的积极情感多得不能再多了
09:41
and the skills to amplify it.
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你增强这些感情的技能也多的不能再多了
09:43
The second is a life of engagement --
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第二种是参与的人生
09:45
a life in your work, your parenting, your love, your leisure, time stops for you.
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你努力地工作、带孩子、恋爱、休闲，时间为你停止
09:53
That's what Aristotle was talking about.
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亚里士多德谈过的就是这种人生
09:55
And third, the meaningful life.
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第三种是有意义的人生
09:57
So I want to say a little bit about each of those lives
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我想简单谈一谈这三种人生
10:00
and what we know about them.
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以及我们的研究情况
10:02
The first life is the pleasant life and it's simply, as best we can find it,
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第一种人生是愉快的人生
10:07
it's having as many of the pleasures as you can,
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你所拥有的快乐多得不能再多了
10:09
as much positive emotion as you can,
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你的积极情绪多得不能再多了
10:12
and learning the skills -- savoring, mindfulness -- that amplify them,
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你学习快乐的技巧
10:18
that stretch them over time and space.
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在时间和空间里放大快乐
10:21
But the pleasant life has three drawbacks,
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但是快乐的人生有三个缺点
10:25
and it's why positive psychology is not happy-ology and why it doesn't end here.
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这也就是积极心理学区别于“快乐心理学”的地方
10:31
The first drawback is that it turns out the pleasant life,
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第一个缺点是
10:34
your experience of positive emotion, is heritable,
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你所体会到的积极情绪有50%是遗传的
10:39
about 50 percent heritable, and, in fact, not very modifiable.
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这种情绪不容易更改
10:45
So the different tricks that Matthieu [Ricard] and I and others know
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所以马修和我还有其他人
10:49
about increasing the amount of positive emotion in your life
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所使用的让人们有更多积极情绪的方法
10:53
are 15 to 20 percent tricks, getting more of it.
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有15%到20%都是在遗传范围内让人们发掘潜质的小把戏
10:57
Second is that positive emotion habituates. It habituates rapidly, indeed.
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第二个缺点是人们很快就能适应积极情绪
11:05
It's all like French vanilla ice cream, the first taste is a 100 percent;
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就像法式香草冰淇凌，第一口是100%的美味
11:10
by the time you're down to the sixth taste, it's gone.
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但到了第六口，就没有味道了
11:15
And, as I said, it's not particularly malleable.
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第三点，正如我说过的，积极情绪很难改变
11:19
And this leads to the second life.
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下面就要谈一谈第二种人生了
11:22
And I have to tell you about my friend, Len,
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我得跟你们说说我的朋友兰
11:24
to talk about why positive psychology is more than positive emotion,
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让你们知道积极心理学不仅是关于积极情绪
11:30
more than building pleasure.
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不仅是要创造快乐
11:32
In two of the three great arenas of life, by the time Len was 30,
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还没到30岁，兰就在生活三个方面中的两个取得了巨大成功
11:36
Len was enormously successful. The first arena was work.
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第一个是工作方面
11:42
By the time he was 20, he was an options trader.
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不到20岁他就是个期权交易家
11:44
By the time he was 25, he was a multimillionaire
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不到25岁他就成了百万富翁
11:47
and the head of an options trading company.
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同时是一家期权交易公司的经理
11:50
Second, in play -- he's a national champion bridge player.
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第二个是休闲方面：他是全国桥牌比赛冠军
11:56
But in the third great arena of life, love, Len is an abysmal failure.
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但是在第三个方面，爱情，兰却彻底失败
12:02
And the reason he was, was that Len is a cold fish.
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原因就在于他对人非常冷淡（像一条冷冰冰的鱼）
12:08
(Laughter)
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（笑声）
12:10
Len is an introvert.
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兰是个内向的人
12:14
American women said to Len, when he dated them,
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他和美国女子约会的时候，她们说
12:18
"You're no fun. You don't have positive emotion. Get lost."
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你不风趣，你没有积极情绪，滚开
12:22
And Len was wealthy enough to be able to afford a Park Avenue psychoanalyst,
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幸好兰有足够的钱请教最好的心理分析学家
12:28
who for five years tried to find the sexual trauma
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这位心理分析学家花了五年的时间想找到
12:32
that had somehow locked positive emotion inside of him.
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把兰内心积极情绪封闭起来的性创伤
12:35
But it turned out there wasn't any sexual trauma.
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但其实什么也找不到
12:39
It turned out that -- Len grew up in Long Island
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事实上，兰在纽约长岛长大
12:43
and he played football and watched football, and played bridge --
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他玩橄榄球，看橄榄球比赛，还玩桥牌
12:49
Len is in the bottom five percent of what we call positive affectivities.
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兰属于积极情感最差的5%人群
12:54
The question is, is Len unhappy? And I want to say not.
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问题是：兰不幸福吗？我不觉得他不幸福
12:58
Contrary to what psychology told us about the bottom 50 percent
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和心理学家关于人类积极情感较差的50%人群
13:02
of the human race in positive affectivity,
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相关研究成果恰恰相反
13:05
I think Len is one of the happiest people I know.
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我觉得兰是我认识的最幸福的人之一
13:08
He's not consigned to the hell of unhappiness
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他并没有特别的不幸福
13:11
and that's because Len, like most of you, is enormously capable of flow.
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这是因为兰和你们中的大多数一样，非常善于“心流”
13:17
When he walks onto the floor of the American Exchange at 9:30 in the morning,
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当他在早上9：30走进美国交易所的时候
13:22
time stops for him. And it stops till the closing bell.
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时间仿佛停止了，直到交易所关门
13:25
When the first card is played,
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当他开始打桥牌的时候
13:27
until 10 days later, the tournament is over, time stops for Len.
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时间仿佛停止了，直到10天后比赛结束
13:31
And this is indeed what Mike Csikszentmihalyi has been talking about,
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这也就是迈克·齐克森米哈里所说的“心流”
13:35
about flow. And it's distinct from pleasure in a very important way.
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这和普通的快乐很不一样
13:40
Pleasure has raw feels: you know it's happening. It's thought and feeling.
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快乐的时候，你能感觉到自己的快乐
13:45
But what Mike told you yesterday -- during flow, you can't feel anything.
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但是迈克昨天在“心流”里告诉你的事情，你现在就感觉不到了
13:54
You're one with the music. Time stops.
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你全身心投入音乐中，时间停止了
13:58
You have intense concentration.
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你非常集中注意力
14:00
And this is indeed the characteristic of what we think of as the good life.
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我们认为这是美好生活的特征
14:05
And we think there's a recipe for it,
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我们还认为达到这样的生活有诀窍
14:08
and it's knowing what your highest strengths are.
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那就是了解你最大的优势
14:10
And again, there's a valid test
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对了，有一个挺准的测试
14:12
of what your five highest strengths are.
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测你最大的五个优势
14:15
And then re-crafting your life to use them as much as you possibly can.
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然后尽量多地用这些优势重新塑造你的生活
14:21
Re-crafting your work, your love,
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你的工作，你的爱情
14:24
your play, your friendship, your parenting.
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你的休闲，你的友谊，你和孩子相处的方式
14:27
Just one example. One person I worked with was a bagger at Genuardi's.
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举一个例子：我曾经研究过一个在商店里工作的装袋工
14:32
Hated the job.
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她很不喜欢这份工作
14:34
She's working her way through college.
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她同时在读大学
14:37
Her highest strength was social intelligence,
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她最大的优势是善于交际
14:40
so she re-crafted bagging to make the encounter with her
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所以她很努力地
14:45
the social highlight of every customer's day.
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让每个客人见到她就一整天心情好
14:47
Now obviously she failed.
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很显然她失败了
14:50
But what she did was to take her highest strengths,
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但是她随后用在工作上尽量多地
14:53
and re-craft work to use them as much as possible.
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重新利用她最大的优势
14:57
What you get out of that is not smiley-ness.
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你从中得到的并不是微笑
14:59
You don't look like Debbie Reynolds.
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你看起来不像黛比·雷诺斯
15:01
You don't giggle a lot. What you get is more absorption.
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你不经常咯咯地笑，你得到的是更加投入的精神
15:06
So, that's the second path. The first path, positive emotion.
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这就是那第二条路，第一条路是积极情绪
15:10
The second path is eudaimonian flow.
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第二条路是“幸福之流”
15:14
And the third path is meaning.
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第三条路是意义
15:16
This is the most venerable of the happinesses, traditionally.
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这在传统意义上是幸福最令人肃然起敬的部分
15:20
And meaning, in this view, consists of -- very parallel to eudaimonia --
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正如第二条路，这里所说的意义
15:26
it consists of knowing what your highest strengths are, and using them
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是指你要知道你最大的优势在哪里，并利用它们
15:32
to belong to and in the service of something larger than you are.
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你要在比自我更大的事业里找到归属感
15:39
I mentioned that for all three kinds of lives, the pleasant life,
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我刚才提到了三种生活，快乐的生活
15:44
the good life, the meaningful life, people are now hard at work on the question,
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参与的生活，有意义的生活，人们很想知道
15:49
are there things that lastingly change those lives?
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真的有东西可以持久地改变我们的生活吗？
15:53
And the answer seems to be yes. And I'll just give you some samples of it.
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答案看来是肯定的，我来举几个例子
15:59
It's being done in a rigorous manner.
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我们做很严密的测试
16:01
It's being done in the same way that we test drugs to see what really works.
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就像我们测验哪些药物有效一样
16:06
So we do random assignment, placebo controlled,
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我们随机分配，有些人分在服用安慰剂的控制组
16:11
long-term studies of different interventions.
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我们用各种干预措施做长期研究
16:14
And just to sample the kind of interventions that we find have an effect,
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想找到有效果的干预措施
16:18
when we teach people about the pleasant life,
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我们向被测试者介绍什么是快乐的生活
16:22
how to have more pleasure in your life,
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如何在生活中找到更多快乐
16:24
one of your assignments is to take the mindfulness skills, the savoring skills,
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你的任务之一是利用你的细心和风趣
16:30
and you're assigned to design a beautiful day.
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来设计美好的一天
16:34
Next Saturday, set a day aside, design yourself a beautiful day,
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把下个星期六空出来，给自己设计美好的一天
16:39
and use savoring and mindfulness to enhance those pleasures.
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用风趣和细心增强这些快乐
16:43
And we can show in that way that the pleasant life is enhanced.
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我们可以证明，如此快乐感真的提升了
16:50
Gratitude visit. I want you all to do this with me now, if you would.
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另一项干预措施是感恩访问，现在如果你愿意，请跟着我做
16:56
Close your eyes.
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闭上眼睛
16:58
I'd like you to remember someone who did something enormously important
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我要你记起一个曾经做过很重要的事情
17:06
that changed your life in a good direction,
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一个往好的方向改变了你一生
17:10
and who you never properly thanked.
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而你从来没有正式感谢过的人
17:13
The person has to be alive. OK.
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必须是个还健在的人
17:16
Now, OK, you can open your eyes.
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现在，好的，睁开眼睛
17:18
I hope all of you have such a person.
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我希望你们每个人都找到了这么一个人
17:20
Your assignment, when you're learning the gratitude visit,
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你在完成感恩访问这个任务的时候
17:24
is to write a 300-word testimonial to that person,
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得给那个人写一封300字的感谢信
17:28
call them on the phone in Phoenix,
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给他们打电话
17:31
ask if you can visit, don't tell them why, show up at their door,
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跟他们说你要拜访他们，不要说为什么，登门就行了
17:36
you read the testimonial -- everyone weeps when this happens.
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然后你读感谢信给他们听——每个人在这种情况下都会掉眼泪
17:42
And what happens is when we test people one week later, a month later,
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一个星期之后，一个月之后，三个月之后
17:46
three months later, they're both happier and less depressed.
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我们再进行测试，发现这些人变得更开心、不那么抑郁了
17:52
Another example is a strength date, in which we get couples
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另一个例子是优势约会
17:56
to identify their highest strengths on the strengths test,
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我们找来一对对伴侣，让他们在优势测试中明确自己最大的优势
17:59
and then to design an evening in which they both use their strengths,
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然后我们为他们设计一个双方都能利用自己优势的夜晚
18:05
and we find this is a strengthener of relationships.
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我们发现这样可以增进他们的关系
18:08
And fun versus philanthropy.
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“趣味对慈善”也是一种方法
18:10
But it's so heartening to be in a group like this,
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这种方法对在座各位不大适用
18:13
in which so many of you have turned your lives to philanthropy.
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因为你们中的很多人已经投身慈善了
18:17
Well, my undergraduates and the people I work with haven't discovered this,
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不过，我教的本科生和我的测试对象还不了解这其中的奥妙
18:20
so we actually have people do something altruistic
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于是我让他们做些帮助他人的事
18:24
and do something fun, and to contrast it.
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再做些有趣的事，进行比较
18:27
And what you find is when you do something fun,
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你会发现，当你做有趣的事的时候
18:30
it has a square wave walk set.
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快乐很快消退
18:32
When you do something philanthropic to help another person, it lasts and it lasts.
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当你慈善地帮助别人的时候，快乐的感觉长久不退
18:38
So those are examples of positive interventions.
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这些就是积极干预的例子
18:42
So, the next to last thing I want to say is
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我想说的倒数第二件事情是
18:47
we're interested in how much life satisfaction people have.
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我们很感兴趣人们有多满意自己的人生
18:50
And this is really what you're about. And that's our target variable.
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这是我们要寻找的目标变量
18:54
And we ask the question as a function of the three different lives,
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我们把这个问题当作三种不同人生的相互作用
18:58
how much life satisfaction do you get?
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你有多满意你的人生？
19:00
So we ask -- and we've done this in 15 replications involving thousands of people --
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我们在15个副本里研究了几千个人
19:06
to what extent does the pursuit of pleasure,
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我们想知道，对快乐的追求
19:08
the pursuit of positive emotion, the pleasant life,
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对积极情绪、快乐生活的追求
19:12
the pursuit of engagement, time stopping for you,
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对参与的追求、对忘记时间的状态的追求
19:15
and the pursuit of meaning contribute to life satisfaction?
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对人生意义的追求，在何种程度上影响我们对人生的满意度？
19:19
And our results surprised us, but they were backward of what we thought.
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结果出人意料
19:23
It turns out the pursuit of pleasure has almost no contribution to life satisfaction.
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研究显示，对快乐的追求基本上不影响我们对人生的满意度
19:28
The pursuit of meaning is the strongest.
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对意义的追求影响最大
19:31
The pursuit of engagement is also very strong.
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对参与的追求影响也很大
19:35
Where pleasure matters is if you have both engagement
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如果你已经到达了参与和有意义的状态
19:39
and you have meaning, then pleasure's the whipped cream and the cherry.
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那么快乐就可以给你的人生锦上添花
19:43
Which is to say, the full life -- the sum is greater than the parts, if you've got all three.
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也就是说如果三者都有，完整的人生超过各个部分的总和
19:51
Conversely, if you have none of the three,
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相反地，如果这三者你都没有
19:54
the empty life, the sum is less than the parts.
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生活就比各个部分的总和还要空虚
19:56
And what we're asking now is
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我们现在要问的是
19:58
does the very same relationship, physical health, morbidity,
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身体健康、患病率
20:02
how long you live and productivity, follow the same relationship?
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寿命、生产力等，是否也存在同样的现象？
20:07
That is, in a corporation,
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比如在一家公司里
20:09
is productivity a function of positive emotion, engagement and meaning?
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生产力是积极情绪、奋斗和意义的共同作用吗？
20:16
Is health a function of positive engagement,
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健康是积极情绪、快乐
20:19
of pleasure, and of meaning in life?
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和意义的共同作用吗？
20:21
And there is reason to think the answer to both of those may well be yes.
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我们有理由相信两者的答案可能都是肯定的
20:28
So, Chris said that the last speaker had a chance to try to integrate what he heard,
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克里斯说最后一个发言的人有机会把他之前听到的综和起来
20:35
and so this was amazing for me. I've never been in a gathering like this.
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这对我来说太棒了，我从没参加过像这样的聚会
20:41
I've never seen speakers stretch beyond themselves so much,
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我从没见过演讲者发挥得这么厉害
20:44
which was one of the remarkable things.
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这是非常值得称赞的
20:47
But I found that the problems of psychology seemed to be parallel
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但是我发现心理学面临的问题很像
20:51
to the problems of technology, entertainment and design in the following way.
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科技、娱乐和设计所面临的问题
20:56
We all know that technology, entertainment and design
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比如，我们都知道科技、娱乐和设计都可以用作毁灭性目的
21:00
have been and can be used for destructive purposes.
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它们也确实这样做过
21:06
We also know that technology, entertainment and design
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我们也知道科技、娱乐和设计
21:10
can be used to relieve misery.
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都可以用来减少痛苦
21:13
And by the way, the distinction between relieving misery
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顺便说一下，减少痛苦和创造幸福
21:17
and building happiness is extremely important.
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之间是有区别的，而且区别很重要
21:20
I thought, when I first became a therapist 30 years ago,
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30年前我刚开始从医的时候
21:23
that if I was good enough to make someone not depressed,
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我想如果我有能力给人减少抑郁
21:29
not anxious, not angry, that I'd make them happy.
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减少焦虑，减少愤怒，那我就让他们快乐了
21:35
And I never found that. I found the best you could ever do was to get to zero.
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事实并非如此，最佳疗效只能是让病人归零
21:40
But they were empty.
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但他们内心空虚
21:42
And it turns out the skills of happiness, the skills of the pleasant life,
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其实快乐的技能、快乐生活的技能
21:47
the skills of engagement, the skills of meaning,
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参与的技能、找到意义的技能
21:50
are different from the skills of relieving misery.
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和减少痛苦的技能是不一样的
21:54
And so, the parallel thing holds
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我相信，同样的情况
21:57
with technology, entertainment and design, I believe.
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也存在于科技、娱乐和设计上
22:01
That is, it is possible for these three drivers of our world
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也就是说，这三种动力都能用来增加
22:08
to increase happiness, to increase positive emotion,
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人们的幸福感和积极情绪
22:14
and that's typically how they've been used.
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人们也确实在这样使用它们
22:16
But once you fractionate happiness the way I do --
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但是如果你像我一样分解快乐
22:19
not just positive emotion, that's not nearly enough --
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你会发现快乐不只是积极情绪——那是不够的——
22:22
there's flow in life, and there's meaning in life.
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快乐还包括生活的心流以及人生的意义
22:25
As Laura Lee told us,
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正如劳拉莉告诉我们的
22:27
design, and, I believe, entertainment and technology,
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设计、娱乐和科技
22:31
can be used to increase meaning engagement in life as well.
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也可以用来增强人生的意义和参与
22:35
So in conclusion, the eleventh reason for optimism,
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所以，总而言之，在“太空升降机”的概念以外
22:39
in addition to the space elevator,
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乐观向上的第11个理由
22:43
is that I think with technology, entertainment and design,
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就是我们可以利用科技、娱乐和设计
22:48
we can actually increase the amount of tonnage
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增加这个星球上
22:52
of human happiness on the planet.
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人类幸福的分量
22:54
And if technology can, in the next decade or two, increase the pleasant life,
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如果科技能在接下来的十年或者二十年里增加人们快乐的生活
23:00
the good life and the meaningful life, it will be good enough.
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参与的生活，和有意义的生活，就足够好了
23:04
If entertainment can be diverted to also increase positive emotion,
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如果娱乐也可以增加积极情绪
23:10
meaning, eudaimonia, it will be good enough.
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人生意义，以及幸福感，就足够好了
23:14
And if design can increase positive emotion,
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如果设计也可以增加积极情绪
23:20
eudaimonia, and flow and meaning,
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幸福感，心流，还有人生意义
23:23
what we're all doing together will become good enough. Thank you.
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那我们共同做的这一切就会足够好了，谢谢大家
23:28
(Applause)
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（掌声）
ABOUT THE SPEAKER
Martin Seligman - PsychologistMartin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism.
Why you should listen
Martin Seligman founded the field of positive psychology in 2000, and has devoted his career since then to furthering the study of positive emotion, positive character traits, and positive institutions. It's a fascinating field of study that had few empirical, scientific measures -- traditional clinical psychology focusing more on the repair of unhappy states than the propagation and nurturing of happy ones. In his pioneering work, Seligman directs the Positive Psychology Center at the University of Pennsylvania, developing clinical tools and training the next generation of positive psychologists.
His earlier work focused on perhaps the opposite state: learned helplessness, in which a person feels he or she is powerless to change a situation that is, in fact, changeable. Seligman is an often-cited authority in this field as well -- in fact, his is the 13th most likely name to pop up in a general psych textbook. He was the leading consultant on a Consumer Reports study on long-term psychotherapy, and has developed several common pre-employment tests, including the Seligman Attributional Style Questionnaire (SASQ).
Martin Seligman | Speaker | TED.com