要怎麼活在當下?社群媒體助長憂鬱症?哈佛教授回答「快樂」相關問題|名人專業問答|GQ Taiwan
Summary
TLDR亚瑟·布鲁克斯教授在视频中探讨了幸福的本质,强调了良好的睡眠、感恩、目的感和满足感对幸福感的重要性。他解释了幸福感和不幸福感是大脑不同区域处理的,提出了通过降低不幸福感来提升幸福感的方法。此外,他还讨论了实现目标后的空虚感、如何通过感恩练习提高幸福感、以及社会媒体对情绪的潜在负面影响。最后,他提到了智慧、年龄对幸福感的影响以及如何通过培养智慧来获得更长久的幸福感。
Takeaways
- 😴 良好的睡眠习惯并不是幸福的秘密,但它可以减少不快乐。
- 🏆 达成目标后可能会经历抑郁或不确定性,这是所谓的“满足困境”。
- 🧠 幸福与不快乐在大脑的不同半球处理,不快乐是基本的负面情绪。
- 💊 多巴胺是一种神经调节剂,它与我们追求和实现目标时的满足感有关。
- 🙏 感恩可以通过决定感到感激来实践,这涉及到元认知,即意识到自己的情绪和思考。
- 📈 幸福是一个组合,包括享受、满足和目的感,这些是幸福的三大“宏观营养素”。
- 🤔 目的感是幸福的一部分,可以通过回答“我为什么活着”和“我愿意为什么而死”这两个问题来找到。
- 📱 社交媒体可能引起抑郁,因为它像社交生活中的垃圾食品,高热量但营养价值低。
- 📊 随着年龄的增长,人们的幸福感受会先略有下降,然后在50岁左右开始回升。
- 🌳 随着年龄的增长,人们的期望会变得更现实,这有助于情绪的稳定。
- 🧘♂️ 正念或当下的存在意味着完全专注于当前时刻,这有助于我们不错过生活的每一刻。
- 👵 智慧是随着年龄增长而增长的一种能力,它涉及教学、指导和理解事物的真正意义。
Q & A
为什么良好的睡眠习惯并不是幸福的关键?
-良好的睡眠习惯并不是幸福的关键,因为它们实际上并不会带来幸福感,而是减少不幸福感。睡眠、饮食和运动这些因素更多地是降低不幸福感,而不是直接增加幸福感。
为什么说不幸福感和幸福感是大脑不同半球处理的?
-不幸福感和幸福感是大脑不同半球处理的,因为它们是不同的基本情绪。左脸由右脑控制,当人们感受到负面情绪时,左脸的活动更为活跃,这表明负面情绪和幸福感是由大脑的不同部分处理的。
实现目标后感到抑郁或不确定是怎么回事?
-实现目标后感到抑郁或不确定是“满足困境”的体现。人们常常错误地认为获得某个东西会永远带来满足感,但实际上这种满足感是短暂的。这背后的神经生理学机制涉及到大脑中的多巴胺,当人们获得他们渴望的东西时,多巴胺的水平会上升,但随后又会下降,导致重新寻找新的目标。
如何通过减少欲望来提高满足感?
-提高满足感的方法不是通过增加所拥有的东西,而是通过减少欲望。满足感可以通过公式“所拥有的东西除以想要的东西”来理解。减少欲望可以提高这个比率,从而增加满足感。
为什么说感恩是一种决定?
-感恩是一种决定,因为人们可以通过决定感到感恩来管理自己的情绪。大脑的前额叶皮层可以帮助人们决定他们对情绪的反应,而不是被情绪所控制。通过练习感恩,比如每周日晚上列出五件感激的事情,并在接下来的一周内每天花时间回顾这个清单,可以显著提高幸福感。
幸福是由哪些因素组成的?
-幸福是由享受、满足和目的这三个可识别的因素组成的。享受不仅仅是快乐,而是有意识的快乐;满足来自于完成工作的喜悦;目的则是在生活中找到意义和目标。
目的如何与幸福相关联?
-目的是幸福的一个重要组成部分。如果人们感觉生活缺乏目的或意义,他们可能会经历存在危机。通过回答“我为什么活着”和“我愿意为什么而死”这两个问题,可以帮助人们找到他们生活的目的。
社交媒体是否会导致抑郁?
-是的,社交媒体可能会导致抑郁。它类似于社交生活中的垃圾食品,高热量但营养价值低。人们渴望的是一种叫做催产素的神经肽,它有助于人与人之间的联系,但在社交媒体上几乎得不到,这会导致人们过度使用社交媒体,从而降低幸福感。
年龄如何影响幸福感?
-大多数人在20多岁到40多岁期间幸福感会略有下降,但这种变化很小。然而,到了50多岁,幸福感会开始上升,并且几乎每个人都会经历这种上升趋势,直到大约70岁,除非他们有未治疗的精神疾病或物质使用障碍。
如何随着年龄增长调整我们的期望?
-随着年龄的增长,人们对未来的期望会逐渐变得更好。人们会逐渐理解事物的运作方式,认识到没有什么是永恒的,无论是好情绪还是坏情绪都不会持续太久。这种认识可以帮助人们更好地调整他们的期望,并使他们的生活更加幸福。
智慧是如何定义的?
-智慧被定义为一种随着年龄增长而增加的智力形式,称为晶体智力。它涉及到教学、指导、领导团队、识别模式和理解事物的真正意义,并利用这些信息为他人服务。如果选择培养它,智慧可以使你的生活随着年龄的增长而变得更加幸福。
Outlines
😴 睡眠质量与幸福感
Arthur Brooks教授在哈佛和大西洋月刊上讨论了睡眠与幸福感的关系。他指出,良好的睡眠习惯并不是幸福感的秘诀,但它可以减少不快乐。他解释说,幸福感和不快乐在大脑中由不同的半球处理,因此降低不快乐可以间接提升幸福感。此外,他提到了满足困境,即人们在实现目标后可能会感到抑郁或不确定,这是幸福感的一个谜题。
🎯 目标实现与幸福感的矛盾
Arthur Brooks讨论了人们在实现目标后可能会经历的抑郁或不确定感,这种现象被称为满足困境。他解释了大脑中的神经递质多巴胺如何影响我们对目标的渴望和实现后的短暂满足感。为了解决这个问题,他建议人们应该通过减少欲望来提高满意度,而不是仅仅增加所拥有的东西。他还强调了感恩的重要性,并建议通过元认知来管理情绪,而不是让情绪控制我们。
🤔 感恩的实践与情绪管理
Arthur Brooks教授强调了感恩的实践对于提升幸福感的重要性。他解释说,感恩是一种决定,需要通过元认知来实现。他建议学生在每周日晚上列出他们感激的五件事,并在接下来的一周内每天花五分钟回顾这个列表。通过这种方式,人们可以更好地管理自己的情绪,不被情绪所左右,从而在十周内提升15%到25%的幸福感。
🥗 幸福感的三大要素
Arthur Brooks教授定义了幸福感的三大要素:享受、满足和目标。享受不仅仅是快乐,而是有意识的愉悦;满足来自于完成工作后的成就感;目标则是生活中的意义和目标。他强调,如果人们在生活中找到这三个要素的平衡和丰富,他们就会感到幸福。此外,他还讨论了目的感对幸福感的影响,并建议通过回答两个关键问题来找到个人的生活目的。
📉 社交媒体与幸福感的关系
Arthur Brooks教授探讨了社交媒体可能对幸福感产生的负面影响。他比喻社交媒体为社交生活中的垃圾食品,高热量但营养价值低。社交媒体可能导致人们对社交联系的渴望,但缺乏真正的人际接触和情感联系。他建议限制社交媒体的使用时间,并确保它不会替代面对面的友谊。
📈 年龄与幸福感的关系
Arthur Brooks教授分析了年龄对幸福感的影响,并讨论了一个关于不同年龄段平均幸福感的图表。他指出,大多数人在20多岁到50岁之间可能会经历幸福感的轻微下降,但之后幸福感会逐渐上升。他还提到,接受治疗的心理健康问题和物质使用障碍不会影响这一趋势。
🧘♂️ 正念与生活体验
Arthur Brooks教授讨论了正念的概念,即活在当下。他指出,人们常常在思考过去或未来,错过了现在的生活。他引用了越南佛教僧侣Thich Nhat Hanh的观点,强调了在日常生活中保持正念的重要性,无论是通过冥想、祈祷还是简单的意识到自己正在做什么。
🧓 智慧与年龄的关系
Arthur Brooks教授讨论了智慧与年龄的关系,指出智慧是随着年龄增长而提高的一种能力,包括教学、指导、领导团队和识别模式。他提到,智慧的培养可以使人们的生活随着年龄的增长而变得更加幸福。
🤝 分享与幸福感的持久
视频的最后,Arthur Brooks教授强调了分享的重要性。他认为,通过思考和采纳新的习惯,人们可以锁定幸福感,而分享则是保持幸福感的关键。他鼓励观众将所学的知识分享出去,这样他们就永远不会失去它。
Mindmap
Keywords
💡幸福感
💡不快乐
💡多巴胺
💡感恩
💡元认知
💡满意度
💡目的
💡社交媒体
💡年龄与幸福感
💡智慧
💡正念
Highlights
睡眠规律并非幸福的关键,而是减少不幸福感。
幸福和不幸福在大脑的不同半球处理。
满足感来自于拥有的除以想要的。
感恩可以通过决定感恩来实践,这需要元认知。
感恩可以通过每周日晚上列出感激之事来练习。
幸福是享受、满足和目的的结合。
目的感是幸福的一个重要组成部分。
社交媒体可能引起抑郁,应限制使用时间。
年龄对幸福感的影响呈现U形曲线。
随着年龄增长,人们的期望会逐渐调整。
智慧是随着年龄增长而增加的结晶智慧。
智慧的本质是教导、指导和领导团队。
通过元认知,人们可以管理自己的情绪而不是被情绪管理。
达到目标后可能会经历抑郁或不确定感,这是满足感的困境。
幸福感可以通过减少不幸福感来提升,而不仅仅是增加幸福感。
幸福感的提升需要培养新的习惯和分享幸福。
智慧可以通过培养和分享来使生活更加幸福。
Transcripts
I'm Arthur Brooks a professor at Harvard
University and the happiness columnist
at the Atlantic I'm here today to answer
your questions on Twitter this is
happiness support
[Music]
first up at simpi Samantha who just
found out that the key to happiness is a
good sleep schedule who knew well the
secret to happiness is not lots of sleep
or even a good sleep schedule one of the
funny things about diet nutrition
exercise sleep they don't actually bring
happiness but they do lower unhappiness
which can be your problem now it sounds
like I'm splitting hairs right most
people think that unhappiness is the
opposite of Happiness it's not they're
actually processed in different
hemispheres of the brain happiness on
one side unhappiness on the other the
right side is negative basic emotions
and the way that we know this is because
the left side of the face which is
controlled by the right side of the
brain is more active when we're feeling
negative emotions so simply Samantha my
guess is that you know you've got
someone happiness in your life and look
we all do some of us have higher
negative feeling levels than others if
you've got that and you want some relief
that's what's going to bring it so it
won't make you happier it's not the
secret of happening this but it sure is
good for having less unhappiness have a
good night's sleep
queen of fire
85. does anyone ever experience
depression or uncertainty after
achieving a goal oh yes yes they do this
is the the real riddle of Happiness this
is the satisfaction dilemma in a
nutshell yeah if I get that watch I'm
gonna love it forever I get that car I
get that house I get that relationship I
get that job that money that fill in the
blank it's gonna be so great and it is
for a minute now there's neurophysiology
behind this too there's a neuromodulator
in the brain called dopamine and you
want it you work for it you're gonna get
it dopamine dopamine dopamine you got it
oh oh
I guess I need to start again
here's a it's just a little tiny way to
think about how to solve that problem
you I everybody mother nature teaches us
that to get satisfaction and keep it you
need to have more that's the wrong model
your real satisfaction is all the things
you have divided by all the things that
you want now you can try to increase
your satisfaction permanently by having
more or you can work on the denominator
of halves divided by once you can work
on on wanting less that turns out to be
the right formula Kitt off or Shake It
Off shake it off I got it Shake It Off
masks how do I practice gratitude when
all I feel is sadness frustration and
confusion back to your question how do I
feel gratitude you decide to be grateful
is the bottom line the brain kind of is
in three parts it's not exactly this way
but but just for reference there's the
ancient part that has all your motor
functions and breathing and brain stem
and spinal column then you got the
middle part your limbic system that
takes signals from the outside world and
takes a kind of machine language and
turns it into feelings that happen to
you and then from there it delivers
those signals into the neocortex of the
brain the wrinkly part on the outside of
your brain the most evolved and
amazingly human of which is the
prefrontal cortex a bumper of brain
tissue right behind your forehead and it
gets these emotions and you decide what
they mean and what you're supposed to do
now a lot of people go through life and
just kind of a limbic State being
delivered emotions and if you're a sort
of a limbic person feeling like you're
managed by these things kind of hoping
for the best then your limbic system is
in charge but that's not your only
option you can and be in charge yourself
but what you have to do is to experience
your emotions in the prefrontal cortex
of your brain and it's a very simple
process if you put your mind to it it's
called metacognition metacognition means
being aware of your emotions and your
thinking this is what humans are
uniquely available to do my dog Chucho
he's not metacognitive he can't be he
feels it he does it he sees the cookie
he eats the cookie but I can actually
deliver that information to my
prefrontal cortex and make an executive
decision about what I'm going to do not
withstanding my feelings here's what I
ask my students to do at Harvard I asked
them to make a gratitude list on Sunday
nights and make that they make a list of
the five things they're most grateful
for that every night during the rest of
the week take five minutes and look at
your gratitude list Sundays update your
list in 10 weeks you're going to be
between 15 and 25 percent happier
because you decided to be grateful you
manage your emotions so they didn't
manage you and if you do that Game
Changer being in charge you're never
going to be the same
Haze 1136 pretty rabbit as I lay here I
wonder what is the true meaning of
happiness happiness is actually a
combination of three identifiable things
that we all need and we all want in both
balance and abundance these are the
macronutrients of Happiness your
Thanksgiving dinner is protein
carbohydrates and fat well your
happiness is enjoyment satisfaction and
purpose enjoyment is is not just
pleasure it's it's pleasure with
Consciousness it's using your prefrontal
cortex satisfaction is the joy that you
get from a job well done it's your
reward for striving for working for even
suffering purpose what's that well
that's really a question of finding
coherence in your life finding goals in
your life finding significance in your
life if you have those three things you
have happiness George styles
asks is happiness connected to having a
purpose purpose is literally one of the
macronutrients of happiness but it's a
weird one it's actually hard to figure
out even what it is if you're feeling
like life doesn't have enough purpose
that life doesn't have enough meaning
answer the following two questions why
am I alive
and for what would I be willing to die
if you don't have an answer to one or
both of those questions you're going to
have an existential crisis and you need
to go in search with your life of an
answer to those two questions I'm not
going to tell you what those answers are
they're different for different people
so yes does purpose lead to happiness oh
yeah how do you find your purpose answer
those two questions find the answer to
those two questions that's your
assignment
can social media cause depression yes so
it seems here's the basic bottom line
social media is like the junk food of
social life if High calories low
nutrition you're starving for this
neuropeptide called oxytocin it bonds
people together you get almost none of
it when you don't have touch and eye
contact but you crave more and more
social contact when you've been on
social media for so long so you binge it
it's basically like binging french fries
and then wondering why you feel crummy
and you're gaining weight but you're not
getting your nutrition here's the deal
if you're going to use social media make
sure it only ever comes implements your
in-person relationships and you use it
very sparingly I'm talking about a total
of 30 minutes a day across all platforms
and never ever ever substituting for an
in-person friendship if it's substitutes
for any friendship or goes outside of
those bounds it's going to lower your
happiness Puja escal got to get the
middle initial I know how does age
affect happiness and she encloses a
graph and what it does is it looks at
different ages the average happiness
level in a particular country at a
particular time and it looks the same
every place what do you think is going
to happen let's just say you're in your
late 20s are you going to be happier
unhappier in 10 years now most people
watching me are optimists most people
think they're going to be happier at
38th and there were 28th and the reason
is because they all these have these
goals and they think that they're going
to meet their goals most people think
they're going to get happier as they get
older and it's going to reach a Max
point and then it's going to head back
down again the truth is exactly the
opposite most people on average they get
a slight diminution of their happiness
from their early 20s until they're late
40s early 50s but it's like eight to
seven on a one to ten scale this is not
a huge problem noticeable but not
horrible then in your early 50s it turns
around and you start back up again and
almost everybody actually gets
increasing happiness from their early
50s until about 70 except two groups
people who have unremediated mental
illness and people have untreated
substance use disorders so if this is
you get treated for anxiety and
depression and mood disorders and get
treated for addiction all right next
question comes from
at laughing all the way
how do we adjust our expectations as we
age that's a good one one of the things
that actually gets better and better and
better is you age is your expectations
about the future because you understand
how things work there's this tyranny
that people don't understand until
they're usually a little after 50 years
old they think that if they get that
thing that they want they're going to
get it and they're going to enjoy it and
and it's never going to go away and then
it does they also think that if
something bad happens to them that
they're going to stay in a bad mood or
sad or angry or afraid forever here's
what you learn after 50. nothing lasts
and it doesn't matter there's a thing in
that all biologists talk about which is
homeostasis the tendency of every
biological process to go back to its
equilibrium well it works emotionally as
well your anger your sadness your
disgust your fear your joy your interest
those things don't last for good and for
bad your heart is broken it won't last
when you figure that out this is power
and if you harness that every years
better than the last or it can be next
up this runs from father poster and I'm
just going to take a wild guess that
this is actually not a priest how do I
transcend
from my mortal anguish sounds to me like
Father poster is a little afraid of
dying but we're all afraid of our own
version of dying there's a meditation
that the theravada Buddhists do if you
go to a monastery a Buddhist Monastery
in the Southern Tier of Asia especially
East Asia and Thailand or Vietnam or
Myanmar you'll find pictures of corpses
in various states of Decay and that the
monks have to ponder and they have to
say that is me and that is me what are
they doing they're doing what's called
the Marana Sati death meditation walk
yourself through that why because you're
going to accustom yourself to that sort
of surreal experience of your own death
as you see it how do I transcend my
mortal anguish by leaning into my mortal
anguish you beat fear by by experiencing
the fear and making it ordinary and it
will no longer be a ghost and it will no
longer be a problem
at third eye pryan because I've been
working on being present
to be present means to be here now
that's the words that Ram Das used to
talk about we have a special kind of
language that we put on that now it's
called being mindful mindfulness is hard
because we're Time Travelers you're
thinking about the past you're thinking
about the future the average person by
the way spends 30 to 50 of their time
thinking about the future that's
unbelievable you're not here now think
about how much you do that by the way
you go on vacation you're like I'm gonna
I'm gonna make some memories so I'm
gonna take a picture picture picture
you're thinking about now as if it were
the past in the future when you're
looking back on the present that's
unbelievable time travel we do it all
the time here's the problem
you missed your life you missed it you
know the great Vietnamese Buddhist monk
tick not Han y'all have to read the
miracle of mindfulness because it starts
off with him describing what it's like
to wash the dishes I'm washing the
dishes and I'm conscious of washing the
dishes because if I don't think about
washing the dishes I will not be present
in the act of washing the dishes that
means working on being a mindful person
maybe it's with meditation maybe it's
with prayer maybe it's with therapy and
sitting with your hands folded on your
lap looking out the window of the train
saying I am sitting on the train right
now
because I don't want to miss my life
finally shimeri underscore AAA wants to
know the definition of wisdom
psychometricians those who study
different forms of intelligence find
that we have a thing called fluid
intelligence early on in our 20s and 30s
the ability to focus to innovate to to
solve problems to think quickly people
tend to Peak in knowledge professions at
their their ability to solve problems to
innovate to focus working memory in
their late 30s but there's another curve
behind it called crystallized
intelligence which increases through
your 40s and 50s and 60s and stays high
in your 70s and 80s it's the wisdom
curve the essence of wisdom is teaching
is mentoring it's leading teams it's
recognizing patterns it's understanding
what things really mean in using that
information in service of other people
and it gets better and if you choose to
cultivate it it can make your life as
happy as it could possibly be as you get
older that's not only the consolation of
age that's the promise of wisdom well it
looks like that's all we've got for
today those are your questions I hope
you've learned a lot from this time I
hope you've enjoyed it I hope you're a
little bit happier but here's the key
thing if you really want to lock it in
here's the secret you got to think about
it and you gotta adopt new habits in
your life and most of all here's the
most important part you got to share it
go share it then you'll never lose it
thanks for taking some time with me
today
[Music]
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