第五课我喜欢的点很多，记了很多文字稿，只挑最核心的思想翻译，其他部分辛苦大家自己去读。
1. Positive emotions vs. negative emotions 积极情绪和消极情绪对人的作用
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.
我们经历负面情绪的时候，我们的思维收缩变窄。我们只关注一件事情，比如，一只狮子向我冲过来，我不想考虑我的研究所申请，我只想专注在这只狮子身上并且我处在“战或逃”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.
这种反应在面对一只狮子的时候是有益的，但是如果我的意识持续收缩变窄，超过了面对威胁所需要的而陷入了下行螺旋，我们就会陷入收缩变窄模式。
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.
这种收缩变窄模式导致悲伤难过，悲伤难过进一步导致思维收缩变窄，这种循环可以一直持续，直到抑郁发生，人发现跳出这种下行的邪恶的循环很困难。
Positive emotions do the opposite. They broaden and build.
积极情绪与此相反，能扩展和建立思维。
B&B (Broaden and Build) leads to positive emotions, which further broaden and build. So it’s a virtuous cycle.
扩展和建立模式导向积极情绪，从而进一步扩展和建立情绪，这是一个积极的循环。
And very often what that does, positive emotions can take us out of this downward spiral and create an upward spiral.
通常情况下，积极情绪能把我们带离下行循环并且创造上行循环。
2. 谁更有创造力？
Positive emotions lead to creativity. We think broadly, we are able to make connections, see connections we haven’t see before, perhaps.
积极情绪带来创造力。我们的思维更开阔，我们可以建立练习，看到我们也许从前没有看到的联系。
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.
有人说抑郁是创造的源泉，但事实其实相反。躁郁症患者常常很有创造力但他们的创造力常常出现在他们狂躁的阶段。在抑郁阶段，人的思维很狭窄。
能更好控制情绪，拥有积极情绪的专业人士从长期来看更成功。这不是说这些人没有痛苦情绪，着这些人会体验痛苦情绪但同时可以自我转换，转换他们的意识，想法，他们更容易体验到积极情绪。
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 (盲目的乐天派), 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.)
快乐的人更容易成功。积极情绪不仅会带来成功，也会带来健康。
乐观的人，不是盲目的乐天派，而是现实的乐观主义者，平均来看活得更久。他们的免疫系统更强大，所以更健康。
3. 追求自我的幸福和快乐是自私的吗？
“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.
在我们的文化里，自私和不道德是近义词。这种潜意识会造成不幸福因为人们会因为追求幸福而觉得内疚。有时候人们会因为自我感觉良好而内疚。
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.
幸福快乐是可以传染的。如果我很快乐，我更可能帮助身边的人变得快乐。
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.
佛祖在几千年前就说过：一根蜡烛可以点亮数千根其他蜡烛，那根蜡烛的生命本身不会变短。分享快乐不会让快乐变少。
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，他们会经历生活的变迁，有起有落，但是总体来说，他们会变得越来越幸福，有更好的人际关系，他们更慷慨，更能接受他人，对别人和自己更宽容。
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，帮助我们自己，换句话说，努力让自己幸福，也会间接地给身边的人带来健康幸福，这让我们对他人更慷慨，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.
本周任务：比你平时做得更多 ——在一天或者一周之内，做五件好事，这将对你的健康有益。
我觉得一天之内刻意做五件好事有点难，一周还可以。回想这一周，我能明确记得的有，对我的Pilates老师说我很喜欢你的课，今天下公车的时候对司机说谢谢，分享我的公开课学习笔记（我能不能写几篇算几个？——此处应有表情包）
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.
我们的幸福和他人通过共情的网络联系在一起，这个事实是人性中非常美好的一件事情。如果我们能认识这个事实并且心存感激，它就会增值，我们会更加收益。
4. People mostly do that you do, rather than what you say. 大多数人会做你做的，而不是做你说的。
Gandhi: Be the change you want to see in the world.
圣雄甘地说过：如果你希望看到改变，你要先做出这种改变。
Tal做了一个实验：他叫全体学生跟着他一起，举起一个手，食指和大拇指努力支撑成一个90度的角，然后用中指和大拇指围成一个圈。然后他一边把那个圈套在下巴上，一边对学生说：Now place the circle on your cheek（把这个圈放在你的脸颊上）。我在跟着做的时候照着他的样子把圈放在下巴上，脑袋里其实是犯嘀咕的：cheek不是脸颊吗？为什么Tal放在下巴上？但是这个念头一闪而过。然后Tal笑了，说你们大部分人都和我一样把圈放在了下巴而不是脸颊上。People mostly do that you do, rather than what you say. 大多数人会做你做的，而不是做你说的。
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.
你想靠语言来传播幸福，但是最终最好的方式是追求你自己的幸福，因为你在树立一个好的榜样。
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.
这同样适用于领导力。最重要的领导力不是你说什么，而是你做什么。做父母（老师）也一样，不是说告诉孩子“诚实很重要”，而是自己非常诚实。
5. Believe as Self-Fulfilling Prophecies 信念就是自证预言
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.”
境随心转，全由意念升起，我们的念头造就了世界。（这句不是我翻译的）
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 环境是很有力的
Tal提到了哈佛一位心理学系教授的实验。他们让一群75岁以上的老人在一个类似度假村的地方住一周，里面的环境布置，电视节目，报纸等等，都是20年前的设置。
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，这些老人的心理和生理年龄都变年轻了，这只是因为他们进入了一个有力的，积极的环境，这些环境排除了外界的很多刻板印象和歧视。
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？
我们如何从意识和潜意识层面创造一个积极的环境，在这个环境里我们可以实现最道德，最成功的自我，进而感激这个自我，如何帮助环境带出我们最好的一面？
Tal说会在后面的课展开讲解。