3.11 Gratitude Skill: HTGS

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來自 University of Pennsylvania 的課程

Positive Psychology: Resilience Skills

601 個評分

University of Pennsylvania

Positive Psychology: Resilience Skills

601 個評分

課程 4（共 5 門，Specialization Foundations of Positive Psychology ）

Learn how to incorporate resilience interventions into your personal and professional life with Dr. Karen Reivich. In this course, you are exposed to the foundational research in resilience, including protective factors such as mental agility and optimism. Several types of resilience interventions are explored including cognitive strategies; strategies to manage anxiety and increase positive emotions such as gratitude; and a critical relationship enhancement skill. Throughout the course, you will hear examples of individuals using resilience skills in their personal and professional lives. Suggested prerequisites: Positive Psychology: Martin E. P. Seligman’s Visionary Science, Positive Psychology: Applications and Interventions and Positive Psychology: Character, Grit & Research Methods.

從本節課中

Managing Anxiety and Increasing Positive Emotions Like Gratitude

In this module, you will learn the definition of catastrophic thinking and identify the effects it has on physiology, attention and contingency planning. You will experiment with several non-cognitive strategies to decrease anxiety, including Deliberate Breathing. You will be introduced to the Broaden and Build theory of positive emotions, and will be able to describe the effects of positive emotions on resilience. Finally, you will relate research and examples of gratitude to your own life and develop a plan for a gratitude practice.

3.6 Dr. Park: Deliberate Breathing to Manage Anxiety5:37

3.7 Dr. Baime: A Mindfulness Approach to Anxiety7:10

3.8 Positive Emotions Broaden8:59

3.9 Positive Emotions Build Resources7:19

3.10 Gratitude Research14:40

3.11 Gratitude Skill: HTGS6:28

3.12 Designing a Gratitude Practice: Team Collage9:44

3.13 Organizational Highlights: Sam Presti, Maureen Rush & Carolyn McIntyre11:20

3.14 Summary of Module 3 and Preview of Module 42:09

與講師見面

Karen Reivich, Ph.D.
Director of Resilience Training Services
Positive Psychology Center

All right, so, we've talked about why gratitude matters.

Now, let's play around with ways to cultivate an attitude of gratitude.

And I like that phrase,

"attitude of gratitude," because while gratitude is an emotion,

it's coming from the attitude or the belief of noticing the goodness,

noticing things that you're receiving in the world.

So how do we develop it?

Well, one of the things that we ask people to do

in our work is to make a gratitude practice.

It is so easy.

Let's face it. To scan our lives,

to scan an environment,

and notice all the bad stuff that's happening.

I mean you put on the news and it's usually a pretty hefty dose of ugliness

and badness and despair and more badness and

ugliness breaking out in some corner of our globe.

So, I think we get a pretty hefty dose of danger and threat and trespass.

And so if we want to cultivate an attitude of

gratitude we have to be deliberate about this.

We have to make it our mindset that we're going to go out and,

"hunt the good stuff," that's what we call our version of this skill.

You might like the phrase, "blessings," better.

It doesn't matter, whatever resonates with you is fine.

But what I like about, "hunt the good stuff," is it reminds me, "Karen,

if you want to cultivate an attitude of gratitude,

you got to be active, you got to be deliberate,

you've got to hunt these good things down."

So, one of the strategies we'd like you to practice is to,

every day write about things you're grateful for,

and then to reflect on why are you grateful for that.

You'll probably find that some of the things you

write about are everyday good things, right?

A delicious meal that you had,

a funny conversation that you participated in.

So you're noticing the everyday good things and that's great.

That's certainly going to build gratitude,

but it doesn't only relate to good things.

Another way to develop gratitude is to challenge yourself to think about,

in a negative situation,

is there anything from that negative situation that you're grateful for?

Was there any benefit that came from that negative experience?

That's probably a little bit harder.

Right? Noticing the good stuff is a little easier than

re-framing the way we're thinking about some of our struggles to include,

what am I learning?

What am I grateful for through this struggle?

Try out both.

So here's what to do.

At the end of each day,

write down three things you're grateful for and a little bit of a reflection on why.

So, I do this every day.

Here are my three things that I'm grateful for from the last 24 hours.

One was my son Jacob is

a college freshman and he's home for spring break and we had dinner

together last night and he was kind of regaling us

with funny and parent appropriate stories about his college exploits.

And I just felt like it was wonderful to have a son who

wants to include his parents in

what's going on in his life as he's at college. I was grateful for that.

Another thing I was grateful for is having the opportunity, number one,

to film this MOOC but also all of the colleagues that are supporting me.

I'm standing here in front of the camera talking to you.

But behind the camera right now there's Dan,

there's Judy and these two people have been making this process so easy for me.

So I went home last night and I was like thinking about how grateful I am to them.

And another thing that I was grateful for is the unseasonably warm weather.

Now maybe global warming is a bad thing, but I'll tell you what?

I'm grateful for right now that as I'm walking around our campus,

there is beauty popping up everywhere.

Cherry blossoms are blooming.

Crocuses are out and what a gift that I get to walk

home from this filming and see that beauty all around me.

So those are my three good stuffs from last night.

So as Karen said,

there's lots of benefits to increasing gratitude in our lives.

There's better sleep, there's better relationships, there's less depression.

Who wouldn't want all of that?

And she talked about how, "hunt the good stuff," is a great strategy to build gratitude.

And we can do that by noticing the everyday good moments in

our lives that we sometimes are so busy that we just rush by.

And we can hunt for the benefit in some of

the more negative situations that each of us

confronts at some point or another in our lives.

So as I reflect on my own life,

one difficult situation is that my only child has

type 1 diabetes and was diagnosed just when he was a little three-year-old.

So that's 19 years ago,

that's a long time.

It's a tough illness to deal with.

There is vigilance 24/7.

You've got blood tests,

you've got doctors appointments,

you've got worries about the future.

It affects him the most of course,

but it also affects all of us in our family.

And while there are a lot of burdens and

challenges and worries associated with his diagnosis,

I can honestly say there are a few important benefits.

So, one of the most important benefits and one that I'm particularly proud of for

him is that having diabetes has really made him a very empathic person.

He really knows deeply that everyone's got an untold story.

That you can't tell just from looking at

somebody what they're going through in their own life.

And as a result he's unfailingly kind to all kinds of different people,

gives them the benefit of the doubt.

So while I wouldn't wish a major illness on a loved one or anybody in the world,

I will say that there's some genuine upside in the midst of

this difficult situation and hunting for it can

lead to more gratitude and all of the benefits that go with it.

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