#Emma Seppälä

[newsnoshonline]

Emma Seppälä riflette su come evitare decisioni istintive Emma Seppälä riflette sulle decisioni consapevoli Numerose ricerche sulla neuroscienza della meditazione confermano i benefici sull’autoconsapevolezza, la regolazione emotiva e l’autocontrollo. Molte persone reagiscono allo stress con abitudini dannose, come alimentazione eccessiva, alcol, shopping compulsivo o superlavoro, spesso a causa della mancanza di istruzione su come gestire le emozioni negative. La dipendenza dallo sfuggire ai sentimenti La dipendenza non riguarda solo le sostanze, ma il tentativo di evitare emozioni scomode o dolorose. Il desiderio di fuga prevale sulla consapevolezza, spingendo a scelte a breve termine. Le aree cerebrali antiche, coinvolte nelle risposte istintive, possono sovrastare la capacità di pensiero razionale

[shamballalin]

Psychology Today Says That Negative Gossip Affects Us More Than Positive Gossip

“Gossip … can have devastating consequences. We tend to have a strong negativity bias: Almost all of us pay more attention to negative information than we do to positive information. Think about the last time you posted something to Facebook, for example, and got a string of enthusiastic comments followed by a single, stinging rebuke. Which comment did you focus on?” Emma Seppälä Ph.D. wrote in…

[hamdun888]

Elevating Compassion beyond it being another new Tactic to truly Love All

As I continue to see and read such pieces as Leading with Compassion Has Research-Backed Benefits by Stephen Trzeciak, Anthony Mazzarelli, and Emma Seppälä, a number of thoughts come to mind: Research used to inform recommendations appears solid The Hippocratic Oath with its origin dating back to the 5th Century BC, highlights the very same truths: “I will remember that there is art to medicine…

[fyeahfinnishmusicaltheatre]

In His Eyes in Salon Teatteri’s production of Jekyll & Hyde. Featuring Merita Seppälä and Rosita Ahlfors as Lucy, Sanni Suvila-Nuutinen and Laura Flemming as Emma, Peter Nyberg as Jekyll.

Photos by Mika Nurmi / Studio X.

[helianthus1905]

[emmaseppala]

3 Science Backed Reasons to Take That Vacation – Now.

Photo by Seth Doyle on Unsplash

Americans generally believe that they need to “deserve” their vacations—that they should work hard, even push themselves, before they actually take a break.

In researching my book, The Happiness Track, I came across these startling statistics:

Although Americans have fewer vacation days than people in any other country, they have been taking less and less vacation over the last 15 years.

Fifty-five percent of Americans did not use all their vacation days in 2015.

Even when they actually do take vacation, 41 percent are checking into work while away (i.e., they are not fully unplugging).

84 percent of U.S. executives have cancelled vacations in order to work.

There may be cultural reasons for this phenomenon. Countries most influenced by the Protestant work ethic, like the United States, place a lot of value on industriousness and proving oneself—as opposed to countries influenced by Catholicism, which is a salvation-based religion. In Catholic-influenced France, for example, 90 percent of people take all of their vacation days (despite having more than twice as many—30!—as most Americans).

Ironically, while Americans may pride themselves on their hard work and dedication, research suggests that we will actually work harder, perform better, and have greater health, stamina, and enthusiasm for our work if we take time off.

Three ways vacation is good for you

Research suggests that leisure is an important predictor of our well-being and satisfaction with life, including our health, work engagement, creativity, and even marital satisfaction.

1. Vacation is relaxing. We often take vacations in order to relax, but do they actually work? Scientists out of the University of California, San Francisco, examined this question with a rigorous study: They looked at the impact of a resort vacation and a meditation retreat on biological measures of stress and immune function. The data showed that a resort vacation not only makes us feel more energetic and less stressed than we were before we took the vacation, it also leads to a strong and immediate impact on molecular networks associated with stress and immune function. Participants who attended the meditation retreat also showed a boost in antiviral activity.

So pick your favorite leisure activity: surfing in the sun and hanging under the cabana, or sitting on a zafu and taking yoga.

2. Breaks make you more productive. Another personal and professional advantage of taking vacations is the ability to detach from work.

Sabine Sonnentag, professor of organizational psychology at the University of Mannheim in Germany, finds that the inability to detach from work comes with symptoms of burnout, which of course impact well-being and productivity. However, disengaging from work when you are not at work, she finds, makes us more resilient in the face of stress and more productive and engaged at work. Even a short weekend getaway can provide significant work-stress recovery, while longer trips away provide even more relief.

After a vacation, 64 percent of people say that they are ”refreshed and excited to get back to my job.” It’s a win-win both for employees and organizations alike, especially given the fact that unused vacation costs U.S. business $224 billion per year.

3. A change of pace boosts creativity. Another professional advantage from taking time off is a boost in creativity. Across countries and industries, CEOs rate creativity as the #1 most important trait for all incoming employees. Yet researcher Kyung Hee Kim, author of The Creativity Challenge, has shown that we are facing a dramatic “creativity crisis,” with creativity scores dropping significantly in younger generations. Here again, more vacations and leisure may help.

Many workers tend to specialize in their own field, and fail to explore new areas or diversify their interests. Yet research shows that being exposed to new and different experiences actually boosts your creativity. For example, one study showed that hiking in nature disconnected from all devices for four days—a very unusual experience in our day and age—led to a 50 percent spike in creativity.

Brain imaging studies show that doing nothing, being idle, daydreaming, and relaxingcreate alpha waves in the brain that are key to creative insights and innovative breakthroughs. And research by Dr. Barbara Fredrickson, author of Positivity, has shown that positive emotions—the kind we feel on a relaxing, playful vacation—make us more inventive and able to think outside the box.

How to make the most of your vacation

When planning your time off, keep in mind that all leisure activities are not created equal. A German study comparing different leisure activities showed that while spending time with friends, doing sports, and vacationing boost your well-being substantially, other leisure activities including Internet browsing and TV watching do not; in fact, they lead to lower satisfaction with life. That means that your couch isn’t necessarily the best vacation destination.

Depending on your age and gender, research by Iva Sverko and colleagues has shown, different leisure activities may lead to greater well-being—but for people of all ages, leisure activities like visiting friends and family and going to church are positively linked to well-being. Later in life, for example, social activities seem to be particularly important. This finding makes sense since a large and growing body of research shows that the degree to which we are socially connected across our lifespan significantly improves our physical and psychological health, and even our longevity.

When should you schedule your time away from work? Some of us are so good at delayed gratification that we’re constantly putting off our vacations, thinking we’ll enjoy our “well-deserved” leisure more later—after we write that report, finish that big project, or get a promotion. But this is not necessarily true: A new study shows that fun times are fun times no matter what, and we enjoy them just as much whether they come before or after hard work. Also, the professional and personal benefits that we get from leisure time may help us succeed at our work goals.

So plan your vacation now. Better yet, don’t get caught up in too much planning. Another recent study suggests that spontaneous leisure activities are more rewarding than planned ones. So let your hair down, play hooky, and let loose once in a while. There’s still some summer left, so enjoy!

  Find out more about why your happiness and time off actually makes you more (rather than less) productive in The Happiness Track. 

    A version of this article originally appeared on Greater Good Science Center

http://ift.tt/2fKRfeF Emma Seppala

from WordPress http://ift.tt/2vDbfpa from Blogger http://ift.tt/2v2hijL

[liko2018]

Liittohallitukseen hakevia, jotka osallistuivat paneeliin

‍

Ada Seppälä: HÄP

Adina Nivukoski: POP

Aleksanteri Kekonen: PSP*

Alise Nieminen: PIP

Elias Elonheimo: HEP

Elias Pitkänen: LSP

Emma Mäenpää: JSP

Iida-Mari Mikkonen: LSP

Joanna Ahola: HÄP

Joel Elmaci: ISP

Kerttu Häkkinen: UMP

Lauri Vallo: UMP*

Markus Yli-Kivistö: POP

Nelli Virtanen: LSP

Olli Salonen: LSP

Olli-Pekka Pauna: HEP*

Oskari Sahlman: LSP

Veronika Jokikokko: PSP

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PJSTÖ

Antti Kivi: UMP

Emmi Söderholm: UMP

Kia Katjos: PIP

Niklas Toijala: PIP

Roosa Pajunen: POP

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Piirit

HEP: 1*

- HEP:n laajoista ehdottoman kovista valikoimista huolimatta, lähtee piiri alustavasti liikkeelle vain yhden ehdokkaan voimin. Suuria nimiä puuttuu, monta pätevää jatkaa vielä piiritasolla. HEP is coming, and it will be strong.

(Luku nousi kahteen (2) piirin varapuheenjohtajan ilmoittaessa myöhemmin halukkuudestaan kisaan)

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HÄP: 2

- HÄP on saanut kaksinkertaistettua hakijamääränsä, muttei suotta. Räiskyvän monimuotoinen joukkio on synnyttänyt muutamia helmiä, joilta molemmilta voidaan odottaa vaaleissa mitä tahansa.

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ISP: 1

- ISP etenee maltillisesti. Edellisvuonna pj + liha, viime vuonna jäsen pjstöön, tänä vuonna hakija lihaan? Lähtökohdat pedattu hyvin.

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JSP: 1

- JSP on kilpailuun lähdettäessä harvoin häviäjän saappaissa. Vuosi on ollut JSP:lle tuloksekas, mutta haastava, minkä johdosta hakijamääräkin on alhaisempi, kuin alkuvuodesta voitiin olettaa. Poltettiinko vahvat loppuun? Toivon kipinä elää vaaleissa!

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KAP: 0

- KAP:lla on oikea suunta, joskaan ei hakijoiden määrissä (-1). 2016 jälkeen eritäin sekavalta näyttänyt kokonaisuus on synnyttänyt kentälle näkyviä toimijoita, joilta voidaan odottaa hyvää tulevaisuutta. Tänä vuonna ei vain välttämättä ole niiden aika numerosta päätellen.

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LAP: 0

- LAP:n hakijamäärät pysyvät tasaisella linjalla. Porukkaa on toiminnassa, mutta maltillisesti pohjoisen päälliköt pysyvät omalle alueelleen uskollisina. Kaikki työvoima integroidaan omaan piiriin, fuck keskusliitto.

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LSP: 5

- Mitä tapahtuu? LSP on ollut pitkään näkyvässä osassa ja viimeiset vuodet lihassa/pjstössä on ollut 2-3 LSP:n jäsentä. Liiton kovimpia toimijakoneistoja, mutta 5 ehdokasta varmasti vie ääniä toisiltaan. Viime vuonna hakijoita 2+2, nyt 5+0.

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PIP: 1+2

- PIP on toinen vahvoista synnytyslaitoksista. Kaksi kovaa hakijaa puheenjohtajistoon ja EV-osaaja lihaan. Odotukset ovat toki myös kovia, ottaen huomioon tämän vuoden liha+pjstö paikat.

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POP: 2+1

- Kolme äärettömän kovaa hakijaa paneeleiden perusteella. Ennustuksia voi vetää: on erittäin epätodennäköistä, että POP lähtisi liittokokouksesta kotiin saamatta yhtään henkilöä läpi. Missä POP, siellä ROCK!

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PSP: 1*

- PSP jatkaa omalla tasollaan syöttäen tasaisesti hyvinkin osaavia henkilöitä ehdolle. Tänä vuonna olisi ollut resursseja vielä enempäänkin, mutta sisäiset sodat ovat syöneet varmasti osuutensa. Tähän vuoteen PSP jätti silti hyvän jäljen: vahva liha ja pilkkitanssi.

(Luku nousi 2 kun uusi hakija ilmoittautui)

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UMP: 1+2*

- Vahva, erittäin vahva. Tänä vuonna kaksin kappalein lihassa ja edelleen piiritoimikunnan pjstössä. Jätti suuria nimiä rannalle vaaleista, mutta kolme lahjaa maailmalle jatkaa UMP-manian levitystä. Kukin vahvoja persoonia, eiköhän ensi vuonna UMPpia nähdä jossain.

(Luku nousi 2+2 kun piirin puheenjohtaja ilmoittautui myöhemmin mukaan)

‍

(FIBS): 0

- Enough said. Noussee viiden vuoden sisällä takaisin vaaleihin.

[frangolive]

A name by any other rose ….

MDA20009: Digital Communities Blog

WEEKS 3-4: DEFINITIONS, PLATFORMS, BLOGGING

Well, now that we’ve established I am a node on a new platform of a Tumblr blog site, I have loads of new names that define me as part of all the publics out in the digital networks of social media (Warner 2002).  I‘m typical of the US statistic, that of the major platforms of Facebook, Instagram, Linkedin and Twitter, I’m part of the 74 % of women over 62% of men, that populate Facebook (PewResearch 2014). However, I live in a rural area, so I don’t reflect the denser publics of urban areas that have higher usage of this platform (PewResearch 2014). This also categorizes me as a member of multiple constituencies that platforms serve through their affordances, via my gender and nodal demographic (Gillespie 2010, p.347).

https://medium.com/@jamesallworth/what-the-f-was-facebook-thinking-a1c49dbf29c2 3.4.18

I’m a constant ‘googler’ and ‘youtuber’ and in my adoption of these platforms I’m part of social media publics that have sanctioned established protocols that platforms use in the balancing act of selecting terms of reference that can define and capture audience attention and adoption (Gillespie 2010, p.349). I’m quite ‘computational’ in that the modern competition for my engagement, creates a kind of tension between usage of differing platforms – which site do I check first (Gillespie 2010, p.349)?  In creating a Tumblr blog I could be characterised as ‘architectural’ in that I want to make it distinct from other sites and attract followers (Gillespie 2010, p.349).  My own blog platform could be called distinctly ‘political’ in its ideology, only instead of reflecting the 1648 governance of church publication, ‘The Cambridge Platform’, I’m reposting and reblogging the 2018 ‘The Cambridge Analytics Scandal’, that has occurred on an entirely different platform of ‘figurative’ ideology 370 years later (Gillespie 2010, p.350).

https://www.digitaltrends.com/opinion/reddit-worlds-best-anonymous-social-network/

My interaction with other nodes of the Tumblr platform will allow me to position myself to find something of value, that although carried out on a platform of seeming neutrality, affords a distinct digital product with a desired outcome of public(s) engagement (Gillespie 2010, p.350). I am now also a ‘cyber- political libertarian and an info-business opportunist’ in that I have freedom to post and publish my point of view and then if it feels counterproductive, I can simply delete it from the discourse (Gillespie 2010, p.352). In this way I can be quite ‘ephemeral’ 😉 (van der Negal 2013)

http://www.briansolis.com/2017/11/digital-futurist-says-technology-behind-psychographic-marketing-can-used-good-evil-advertising/

Now that the Moonage Daydreams blog has launched from the platform and headed out into the public discourse space, I’m part of a guided form of ‘weak ties’ that have strong potential to structure flows of contented learning (Gillespie 2010, p.352). These flows can become a matter of policy, whereby my Tumblr blog as an agent of an information distribution arrangement can further the shaping of how we relate to each other and how our cultural societal norms become part of public vernacular via my ‘likes, replies, comments and reblogs’ (Gillespie 2010, p.355).   

As a faceless activist avatar it remains to be seen if I succeed ….

   REFERENCES:

Assignment 1: Blog Weeks 1 - 4, Part 2

Gillespie, T 2010, 'The politics of platforms', New Media & Society, vol. 12, no. 3, Sage, viewed 30.3.18,

PewResearch, 2014, Social networking fact sheet, viewed 22.3.18, <http://www.pewinternet.org/fact-sheets/social-networking-fact-sheet/>.

TEDx 2014, The Power & Science of Social Connection: Emma Seppälä, [video], viewed 12.4.18, <https://youtu.be/WZvUppaDfNs>

van der Negal 2013, 'Faceless Bodies: Negotiating Technological and Cultural Codes on reddit gonewild', Scan Journal of Media Arts Culture, vol. 10, no. 2, Macquarie University

Warner, M 2002, ‘Publics and Counterpublics’, Public Culture, vol. 14, no. 1, pp. 49-90

[ultimateentrepreneur]

While We All Work From Home, Cozy Up to Cognitive Capacity

While We All Work From Home, Cozy Up to Cognitive Capacity

As children, many of us were counseled to treat “work before play” as a sacred mantra. While the advice was well intentioned, neuroscience makes a compelling case for rethinking the order of operations. “Happiness,” advises Emma Seppälä, Ph.D., in The Happiness Track, “is not the outcome of success, but its precursor.” Perhaps, then, we should take a cue from Scandinavia, home to the world’s…

[grupocasais]

Estudo: Porque é que respirar é tão eficaz no combate ao stress

Quando o carro do fuzileiro naval Jake D. passou por cima do um explosivo no Afeganistão, este viu as suas pernas do joelho para baixo ficarem gravemente feridas. Naquele momento, Jake lembrou-se de um exercício de respiração que tinha lido num livro para aprendizes. Graças a esse exercício, foi capaz de se manter calmo o suficiente para dar ordens aos seus homens, pedir ajuda, e fazer um torniquete às suas pernas, e prendê-las antes de ficar inconsciente. Mais tarde, disseram-lhe que se ele não tivesse feito isso teria morrido.

Se um simples exercício de respiração conseguiu ajudar Jake numa situação extrema, técnicas muito semelhantes podem ajudar-nos em situações de stress. A pandemia causada pela Covid-19 e as lutas pela justiça social, só vieram agravar a ansiedade que sentimos diariamente sendo que, vários estudos demonstram que este stress interfere com a nossa capacidade em realizar um bom trabalho. No entanto, com os exercícios certos de respiração, conseguimos aprender a lidar com as situações de stress e a gerir as emoções mais negativas.

Dois estudos, publicados recentemente, exploraram diferentes técnicas e descobriram que um exercício de respiração, em particular, é mais eficaz a curto e a médio prazo, na redução dos níveis de stress.

No primeiro estudo, levado a cabo pela nossa equipa de Yale, avaliamos o impacto de três intervenções de bem-estar:

Exercícios de respiração: nas nossas experiências medimos o impacto de um programa, SKY Breathing Meditation, que é um programa abrangente de exercícios de respiração e meditação, que foram aprendidos ao longo de vários dias, para provocar a resiliência e a calma.

Redução de stress baseado no Mindfulness: uma técnica de meditação onde se treina a estar alerta em cada momento sem a tentação de juízo de valor.

Inteligência emocional: um programa que ensina técnicas para melhorar a consciência emocional e regulação.

 Os participantes foram escolhidos aleatoriamente para cada um dos três programas ou para o grupo de controlo (sem qualquer intervenção). Descobrimos que os que praticavam SKY Breath Meditation, experimentaram uma boa saúde mental, contacto social, emoções positivas, níveis de stress e depressão e tiveram benefícios ao nível da consciência de si.

Num segundo estudo, levado a cabo pela Universidade do Arizona, SKY Breath Meditation foi comparado a um workshop que ensinava estratégias mais convencionais e cognitivas para lidar com o stress (dito de outro modo, como mudar a sua forma de pensar acerca do stress). Ambos workshops foram avaliados de forma semelhante e ambos produziram melhorias significantes na conectividade social. Porém, o SKY Breathing foi mais benéfico, tendo em conta a imediatez dos resultados no stress, e a consciência, e estes resultados foram ainda mais fortes três meses mais tarde.

Antes e depois dos workshops, os participantes tiveram de passar por uma experiência onde viviam uma situação de muito stress, do género de estar numa reunião de negócios. Numa antecipação daquilo que seria uma situação de stress, este grupo apresentou, tal como seria de esperar, depois de ter chegado ao fim o workshop cognitivo, um nível de respiração forte e batimentos cardíacos fortes. Tal leva-nos a pensar que o programa criou nos participantes um amortecedor para combater a ansiedade, associada a situações de stress. O que significava que os participantes não estavam apenas num estado emocional mais positivo, mas que eles eram capazes de pensar mais objetivamente sobre a tarefa que tinham em mãos.

Da mesma forma, num estudo com veteranos do Iraque e Afeganistão que lutam contra o trauma, descobrimos que o SKY Breath Meditation não só normaliza os níveis de ansiedade, após uma semana, mas que conseguem manter uma saúde mental durante cerca de um ano.

Porque é que a respiração é assim tão eficaz? É muito difícil falar sobre situações de ansiedade, stress ou raiva. Basta que pense como é ineficaz quando um colega nos diz para manter a calma numa situação de stress. Quando estamos altamente stressados, o nosso córtex pré-frontal, a parte do nosso cérebro responsável pelo pensamento racional, está debilitada, por isso é que a lógica raramente ajuda a ganhar o controlo. Isto pode-nos impedir de pensar corretamente ou ser emocionalmente inteligentes com a nossa equipa. Mas com técnicas de respiração é fácil adquirir algum controlo da sua mente.

Os estudos mostram que as diferentes emoções estão associadas a diferentes formas de respiração, por isso alterar a forma como respiramos, pode alterar a forma como sentimos. Por exemplo, quando estamos contentes, respiramos mais calmamente, profundamente e de forma mais regular. Se estivermos mais ansiosos ou irritados, a nossa respiração é mais irregular, curta, rápida e superficial. Quando seguimos diferentes padrões de respiração associados a diferentes emoções, percebemos a correspondência com as emoções.

Como é que isto funciona? Alterar o ritmo da sua respiração pode levar ao relaxamento, abrandar o ritmo cardíaco e estimular o nervo vago, que vai do tronco encefálico ao abdómen e faz parte do sistema nervoso parassimpático, que por sua vez é responsável pelo descanso do corpo (por oposição ao sistema nervoso simpático, que regula as nossas respostas de luta ou fuga). Ao ativar o sistema nervoso parassimpático ajuda a acalmar, sentimo-nos melhor e conseguimos pensar mais racionalmente.

Para ter uma ideia de como a respiração nos pode acalmar, tente alterar a quantidade de ar que inspira. Esta é uma prática comum no uso da respiração como redutor de stress. Quando inspira, o ritmo cardíaco acelera. Quando expira, acalma-se. Ao inspirar conte até quatro e até oito ao expirar o ar e vai ver como estado de ansiedade diminui.  

Lembre-se: Quando estiver agitado, expire mais calmamente.

Tal como um pequeno exercício de respiração pode ser eficaz no momento certo, um protocolo diário de SKY Breath Meditation vai ajudar a treinar o sistema nervoso a ser mais resiliente a longo prazo. Estas técnicas simples, podem ajudá-lo a manter-se mais saudável e reduzir os níveis de stress, quer no trabalho, quer noutras situações. 

 Texto adaptado do artigo da autoria de Emma Seppälä, Christina Bradley, e Michael R. Goldstein, publicado no dia 29 de setembro de 2020 em https://hbr.org/2020/09/research-why-breathing-is-so-effective-at-reducing-stress  

[cnbnews]

作者： 兰迪．塔兰（Randy Taran）

欲望与希望都能驱使我们往目标前进。（图源：Adobestock）

欲望使我们有动力去挖掘潜力

欲望与希望都能驱使我们往目标前进，但在1～10的范围里〈10是最强烈的〉，希望大概在在中间5的位子，而欲望则位于8～10之间。欲望更有力、更迫切，也更刺激。欲望具有原始的因子。写于西元前1500年的古老印度教吠陀经就提到，宇宙并非起源于光，而是起源于欲望。欲望被描述为“灵性的初始起源”。

这种精神存在于我们每个人身上。那是让婴儿在学走路时，一次又一次爬起来的原因。那是促使我们拓展新视野的动力。我们已经进化为渴望能增强生存能力的物种，我们会本能地反抗威胁到我们挚爱的事物、寻找食物与住所，并繁殖下一代。

欲望也让我们有动力去发掘潜力。你是否曾经经历过看起来很艰难的挑战，但内心却告诉你，你想要、也必须这样做？回想一下你的第一份工作，你毫无经验，也没有可追溯的经历，但你知道你想要拥有这个机会。也许这将为你的人生开展新面貌，也许会让你更独立─ 无论是什么原因，你都想要这样做。

重要的是，要根据你想要而非不想要的事物，来表达你的欲望。“抓住这个机会时，我想感觉充满活力”比起“我不想要搞砸眼前这个机会”要来得更好。愿望带着更大的能量，能帮助自己成形。如果你能想像自己的欲望看起来是什么样子，以及在建立欲望过程中你会有何感受，那么你就在为实现理想而努力。顶尖的运动员也同样运用想像的方式。有项针对篮球运动员的研究就证明了，运用这种简单技巧的人，比起不用的人，会表现得更好。

生活中没有什么事是静止不动的，新的欲望会不断地在我们心中爆发，驱使我们与他人来往，找到自己的路，并且参与其中。当我们假定欲望的相反就是冷漠，这时轻而易举就能看出如果与欲望脱节，会使我们与世隔绝。缺乏欲望的人，会觉得自己淹没在顺从当中，逐渐老死。欲望是激起发展、创意与成长的火花。英国作家维吉尼亚．吴尔芙〈Virginia Woolf〉曾优美地说：“我对于日常生活以外的事物，有深藏不露的欲望。”

欲望也包含身体层面。你是否知道欲望会启动大脑中的神经传递物〈neurotransmitter〉多巴胺〈dopamine〉？《你快乐，所以你成功》〈The Happiness Track〉一书作者艾玛．赛佩拉〈Emma Seppälä〉表示：“对渴望得到的结果有所期待让我们感觉良好……我们体会到期待的喜悦。”

那是因为大脑释放了多巴胺作为奖励。因此，只要看着我们想要的物品，无论是令人垂涎欲滴的一顿饭、新玩具还是一双好鞋，都会触发与大脑释放多巴胺相关的神经信号。你是否曾经事先规画过一次假期、研究你想要拜访的地方、想要吃的餐馆、想要去游泳的海滩？这种方法确实能够提振精神。美国史丹佛大学〈Stanford University〉研究员布莱恩．克纽森〈Brian Knutson〉就发现，就算只是想到、实际上期待我们渴望的事物，比如未来的假期，也会让我们更快乐。这种欲望触发的期待也有助于我们完成重大的计划与目标，例如马拉松或大搬家。尽管遇到障碍，也能助我们一臂之力、让我们保有决心，帮助我们抵达终点。

“只要你够想要，就能拥有任何想要的事物。如果你只追求单一个目标，你就能成为任何你想成为的样子、拥有你渴望的一切、完成你打算完成的任何事物。”

─美国作家罗伯特．克里尔〈Robert Collier〉

欲望并非一厢情愿─而是一种想要获得成果的强烈情绪。  

本文整理、节录自兰迪．塔兰（Randy Taran）《每种情绪都是天赋：让悲伤保护你、恐惧提醒你、欲望推动你……如何善用情绪与生俱来的好处与优势？》一书，文章仅代表作者个人立场和观点。由采实文化授权转载，欲阅读完整作品，欢迎参考原书。

罗志祥终于道歉！明星出轨 其背后是深不见底的欲望深渊…

“患癌后 我戒掉了婚外情”：生死才是最大的欲望

超剉！「欲望城市」莎拉洁西卡亲戚、伙伴先后染中共肺炎

人生9种欲望都以10年为限 你处在哪个阶段？

莫言：悠着点 慢着点——“贫富与欲望”漫谈

安卓翻墙APP、Windows翻墙:ChromeGo AD：搬瓦工官方翻墙服务Just My Socks，不怕被墙

来源:采实文化

原文链接：“欲望”能助人发掘潜力(图) - 新闻评论

本文标签：代表作, 多巴胺, 学走路, 布莱恩, 欲望, 研究员, 第一份工作, 英国作家, 运动员

[lotus-and-lace]

Still contemplating a good New Year resolution? Consider adding meditation to your routine. Here are 8 Ways Meditation Can Improve Your Life: 1. Mediation reduces stress. Meditation allows people to take charge of their own nervous system and emotions. “Studies have shown improved ability to permanently regulate emotions in the brain,” says Emma Seppälä of the Center for Compassion and Altruism Research at Stanford. 2. It improves concentration. At least one study has shown an improved ability to multitask, Seppälä says. “Meditation has been linked to a number of things that lead to increased ability to focus and improved memory." 3. The practice benefits cardiovascular and immune health. Meditation induces relaxation, which increases the compound nitric oxide that causes blood vessels to open up and subsequently, blood pressure to drop. One study, published in 2008 in the Journal of Alternative and Complementary Medicine, showed that 40 of 60 high blood pressure patients who started meditating could stop taking their blood pressure medication. Meditation also improves immunity. 4. It slows aging. Studies show that meditation changes brain physiology to slow aging. “Cognition seems to be preserved in meditators,” says Sara Lazar, a researcher at Harvard University. Lazar adds that meditators also have more gray matter – literally, more brain cells. Lazar’s colleague, Elizabeth Hoge, did a study that showed that meditators also have longer telomeres, the caps on chromosomes indicative of biological age. ...to be continued on the following post... (Excerted from Huffington Post article by Kristine Crane) #8improvementsfor2018 #newyearnewyou #resolution #bestself #balance #goals #2018goals #betterlife #2018 #meditation #meditate #selflove

[mencobabermanfaat]

Jadi Orang yang Luar Biasa Versi Kita Sendiri (Psikologi Positif)

"Ikutilah kata hatimu" 

"Temukan dirimu sendiri"

“Jadilah versi terbaik dari dirimu”

 "Yakinlah dengan kemampuanmu” 

Kita semua sering mendengar ungkapan-ungkapan singkat itu.

Orang lain selalu berusaha mendorong kita agar hidup secara utuh sesuai dengan harapan, keinginan, nilai, atau passion kita sendiri. Namun, untuk memutuskan apa yang akan kita lakukan seringkali masih merasa sangat sulit, sehingga kita menantang diri untuk mencoba berbagai hal.

Pertama-tama, kita sadari terlebih dahulu apakah kita lebih condong terhadap "hati" atau "kebenaran" ?

Dan apakah keduanya benar-benar kita miliki? 

Emma M. Seppälä Ph.D sebagai dosen yang terbiasa menemui mahasiswa berprestasi tinggi di Yale dan Stanford, beliau menemukan bahwa budaya benar-benar membentuk apa yang dianggap seseorang sebagai "kebenaran." 

Mahasiswa yang berprestasi tinggi meyakini pandangan bahwa "Saya adalah apa yang saya lakukan." Mereka berfokus pada value dan produktivitas mereka. Alhasil, kesejahteraan (well-being) mereka sepenuhnya bergantung pada apa yang mereka dapatkan, contohnya berupa penghargaan dan pencapaian tujuan mereka seperti berhasil mendirikan perusahaan-start up, mendapatkan kesempatan magang yang bagus, atau menerima posisi kepemimpinan yang didambakan.

Hingga sebagian besar mereka menyimpulkan bahwa  :

Kamu akan menjadi manusia yang berharga, jika dan hanya jika kamu sukses, berkuasa, atau kaya atau telah mencapai status tertentu.

Sementara menurut Emma, hal tersebut kurang tepat. Ia menulis sebuah buku berjudul The Happiness Track dilatarbelakangi karena  adanya kesalahpahaman orang-orang mengenai teori kesuksesan. Mereka memahami kesuksesan sebagai sesuatu yang terkait dengan pencapaian dan penghargaan, padahal keduanya tidak mengarah pada kebahagiaan jangka panjang. Pemahaman ini mengarahkan seseorang pada pencarian kesuksesan seumur hidup. Sehingga, mereka selalu merasa lapar terus dengan dunia. 

Berbagai penelitian dan pengalaman menunjukkan bahwa prestasi, penghargaan, kehormatan, dan harta yang melimpah hanya membawa kepuasan dalam hidup. 

Kepuasan hidup itu berbeda dengan pemenuhan kebahagiaan jangka panjang.

Kita semua berusaha untuk menjadi sukses, atau ahli dalam sebuah pekerjaan. Tapi satu hal yang tidak kita pikirkan adalah bagaimana menjadi luar biasa.

Lalu bagaimana agar bisa menjadi orang yang luar biasa?

Suatu hari, Emma menantang gagasan "kesuksesan" di kelasnya. Ia bertanya pada mahasiswa di kelasnya, "Apa kualitas orang sukses yang paling kamu kenal?". Jawaban yang muncul dalam pikiran mereka adalah mencintai (loving), peduli (caring), dan hadir utuh (present).

Ia kemudian bertanya, "Apakah mereka yang kamu anggap sebagai orang-orang yang luar biasa, orang yang murah hati, baik hati, penyayang, dan totalitas-- menurut kalian tadi berdampak dalam hidup kamu?"

Seketika kelas pun jadi hening tak bisa menjawab. 

Muncul sebuah pertanyaan untuk kamu juga nih : 

Apakah mereka yang sukses dan luar biasa di mata kamu termasuk orang-orang yang juga membawa dampak nyata bagi kehidupanmu?

Ya, kita mungkin sering mengagungkan prestasi artis atau idola kita. Tapi ketika ditanya apakah mereka membawa dampak pada hidup kita, jawabannya adalah tidak.

Penelitian yang dilakukan Emma didapatkan bahwa seseorang hanya akan mendapatkan sukacita yang bersifat sementara dari semua kesenangan yang dicari dalam hidup, termasuk dari bahagia dengan kehidupan kaya. Banyak artis yang kaya, tapi tidak bahagia. Sebagaimana kita tahu bahwa ada perbedaan antara senang dengan bahagia.

Pemenuhan kebahagiaan jangka panjang kita berasal dari  bagaimana kita bisa menjalani kehidupan yang bertujuan, bermakna, belas kasih, dan tolong menolong .

The long-lasting fulfillment we seek comes from living a life of purpose, of meaning, of compassion, and of altruism. It comes from being there for others, helping where we can, loving one another despite our differences, and making others smile. (Emma)

Konsep diatas pun menjelaskan bahwa menjadi orang luar biasa itu ternyata sangat erat dengan bagaimana kita bisa bermanfaat untuk orang lain.

Orang-orang yang luar biasa adalah orang yang paling berhasil memberi pengaruh  pada seluruh hidup kita, dan kita diberkati bisa menjumpai mereka.

Mereka ada di saat kita jatuh, mereka mencintai kita saat kita tidak mencintai diri sendiri, mereka peduli bila tidak ada orang lain yang melakukannya, mereka menunjukkan kedalaman empati sehingga mengilhami kita untuk menjadi orang yang lebih baik, mereka tertawa secara bijaksana dan membawa kedamaian, mereka berbagi kebaikan yang tidak bisa ditemukan di tempat lain.

Lalu, apakah kita tidak perlu mengikuti ambisi, impian dan rencana karir kita?

Mengapa tidak, hal-hal itu juga bisa membawa pada kepuasan dan makna hidup. Asal tetap ingat tentang konsep kebahagiaan terdalam kita, yakni ketika kita bisa memberi dampak positif bagi orang lain. 

Hidup adalah mempersiapkan kematian dan kehidupan yang baik adalah ketika kita telah berbagi banyak cinta selama hidup. 

Dan itulah aspirasi utama dalam hidup, yaitu menjadi orang yang luar biasa bagi orang lain.

Semarang Hujan, 12 Desember 2017

Referensi : https://www.psychologytoday.com/blog/feeling-it/201712/the-key-becoming-the-most-wonderful-version-yourself oleh EMMA SEPPÄLÄ, Ph.D.

She is Science Director of the Center for Compassion and Altruism Research and Education at Stanford University and Co-Director of the Yale College Emotional Intelligence Project at Yale University. She is the author of The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. Her field of expertise is health psychology, well-being, and resilience.

Tulisan ini diawali dengan munculnya artikel ini di Twitter lalu aku baca dan aku suka. Ternyata setelah baca, suka dengan bagian : mereka mencintai dirimu ketika kamu tidak mencintai dirimu. Berat..berat. Hehehe. Dan setelah aku ketik dan terjemahkan, baru mudeng kalau ini ternyata sangat psikologi positif dan cocok kalau dikaji dengan hadis diatas. Dari menulis ini aku jadi belajar banyak hal : susah juga mengartikan tulisan yang awalnya bahasa inggris menjadi bahasa Indonesia, apalagi untuk menjadi tulisan yang mudeng bagi orang awam non psikologi.

Semoga ini bermanfaat.

[helianthus1905]

Show you care with words.

When a friend appears to be distressed, verbally communicate that you see she might be hurting. Doing so shows you care about her feelings and gives her a chance to correct you, in the case that you’ve misread her emotions.

Communicating with and caring for each other compassionately amid hard times helps to reduce stress for everyone involved ☺️

[emmaseppala]

6 Pieces of Bad Advice We Give Our Kids – And What to Do Instead

Most parents want their kids to be successful in life—and so we teach them attitudes that we believe will help them achieve their goals. But as I learned while researching my book The Happiness Track, many widely-held theories about what it takes to be successful are proving to be counterproductive.

Sure, they may produce results in the short term. But eventually, they lead to burnout and—get this—less success. Here are a few of the most damaging things many of us are currently teaching our children about success, and what to teach them instead.

What we tell our kids: Focus on the future. Keep your eyes on the prize.

What we should be telling them: Live (or work) in the moment.

It’s hard to stay tightly focused. Research shows our minds tend to wander 50% of the time we’re awake. And when our minds wander, we often start to brood over the past or worry about the future—thereby leading to negative emotions like anger, regret, and stress.

A mind that is constantly trying to focus upon the future—from getting good grades to applying to colleges—will be prone to greater anxiety and fear. While a little bit of stress can serve as a motivator, long-term chronic stress impairs our health as well as our intellectual faculties, such as attention and memory. As a consequence, focusing too hard on the future can actually impair our performance.

Children do better, and feel happier, if they are learn how to stay in the present moment. And when people feel happy, they’re able to learn faster, think more creatively, and problem-solve more easily. Studies even suggest that happiness makes you 12% more productive. Positive emotions also make you more resilient to stress—helping you to overcome challenges and setbacks more quickly so you can get back on track.

It’s certainly good for children to have goals they’re working toward. But instead of always encouraging them to focus on what’s next on their to-do list, help them stay focused on the task or conversation at hand.

What we tell our kids: Stress is inevitable—keep pushing yourself.

What we should be telling them instead: Learn to chill out.

Children are feeling anxious at younger and younger ages, worrying about grades and feeling pressure to do better at school. Most distressingly, we’re even seeing stress-induced suicides in children—especially in high-achieving areas like Palo Alto in Silicon Valley.

The way we conduct our lives as adults often communicates to children that stress is an unavoidable part of leading a successful life. We down caffeine and over-schedule ourselves during the day, living in a constant state of overdrive and burning ourselves out—and at night, we’re so wired that we use alcohol, sleep medication, or Xanax to calm down.

All in all, this is not a good lifestyle to model for children. It’s no surprise that research shows that children whose parents are dealing with burnout at work are more likely than their peers to experience burnout at school.

I recommend that parents consider teaching their children the skills they will need to be more resilient in the face of stressful events. While we can’t change the work and life demands that we face at work and at school, we can use techniques such as meditation, yoga and breathing to better deal with the pressures we face. These tools help children learn to tap into their parasympathetic “rest and digest” nervous system (as opposed to the “fight or flight” stress response).

What we tell our kids: Stay busy.

What we should be telling them: Have fun doing nothing.

Even in our leisure time, people in Western societies tend to value high-intensity positive emotions like excitement, as opposed to low-intensity emotions like calm. (The opposite is true in East Asian countries.) This means that our kids’ schedules are often packed to the brim with extracurricular activities and family outings, leaving little downtime.

There’s nothing wrong with excitement, fun, and seeking out new experiences. But excitement, like stress, exhausts our physiology by tapping into our “fight or flight” system—and so we can unwittingly prompt our children to burn through their energy after school or on weekends, leaving them with fewer resources for the times when they need it most.

Moreover, research shows that our brains are more likely to come up with brilliant ideas when we are not focusing (thus the proverbial a-ha moment in the shower). So instead of over-scheduling kids, we should be blocking out time when they can be left to their own devices. Children can turn any situation—whether they are sitting in a waiting room or walking to school—into an opportunity for play. They may also choose calming activities like reading a book, taking the dog for a walk, or simply lying under a tree and staring up at the clouds—all of which will allow them to approach the rest of their lives from a more centered, peaceful place. Giving your kids downtime will help them to be more creative and innovative. And just as importantly, it will help them learn to relax.

The point here is not to never challenge them or deprive them of opportunities for learning, the point is not to overschedule and overcommit them to the point where they don’t have opportunities to learn independent play, to be with themselves and daydream, to learn to be happy just being rather than always doing. 

What we tell our kids: Play to your strengths.

What we should be telling them: Make mistakes and learn to fail.

Parents tend to identify their children by their strengths and the activities that come naturally to them. They say their child is a “ a math person,” a “people person,” or “an artist.” But research by Stanford University’s Carol Dweck shows that this mindset actually boxes your child into a persona, and makes them less likely to want to try new things that they may not be good at. When a kid receives praise primarily for being athletic, for example, they’re less likely to want to leave their comfort zone and try out for drama club. This can make them more anxious and depressed when faced with failure or challenges. Why? Because they believe that, if they encounter obstacles in a given area, that make them “not good at” the activity.

But our brains are wired to learn new things. And it can only be a good thing to learn from our mistakes while we’re young. So instead identifying your child’s strengths, teach them that they actually canlearn anything—as long as they try. Research by Dweck, author of best-selling book Mindset, shows children will then be more optimistic and even enthusiastic in the face of challenges, knowing that they just need to give it another go to improve. And they will be less likely to feel down about themselves and their talents.

What we tell our kids: Know your weaknesses, and don’t be soft.

What we should be telling them: Treat yourself well.

We also tend to think that criticism is important for self-improvement. But while self-awareness is of course important, parents often inadvertently teach their children to be too self-critical. If a parent tells a child that she should try to be more outgoing, for example, the child may internalize that as a criticism of her naturally introverted personality.

But research on self-criticism shows that it is basically self-sabotage. It keeps you focused on what’s wrong with you, thereby decreasing your confidence. It makes you afraid of failure, which hurts your performance, makes you give up more easily, and leads to poor decision-making. And self-criticism makes you more likely to be anxious and depressed when faced with a challenge.

Instead, parents should encourage children to develop attitudes of self-compassion—which means treating yourself as you would a friend in times of failure or pain. This doesn’t mean that your children should be self-indulgent or let themselves off the hook when they mess up. It simply means that they learn not to beat themselves up. A shy child with self-compassion, for example, will tell herself that it’s okay to feel shy sometimes and that her personality simply isn’t as outgoing as others —and that she can set small, manageable goals to come out of her shell. This mindset will allow her to excel in the face of challenge, develop new social skills, and learn from mistakes.

What we tell our kids: It’s a dog-eat-dog world—so look out for number one.

What we should be telling them: Show compassion to others.

Research shows that, from childhood onward, our social connections are the most important predictor of health, happiness, and even longevity. Having positive relationships with other people is essential for our well-being, which in turn influences our intellectual abilities and ultimate success.

Moreover, likability is one of the strongest predictors of success—regardless of actual skills. Wharton professor Adam Grant’s book Give & Take shows that you express compassion to those around you and create supportive relationships instead of remaining focused on yourself, you will actually be more successful in the long term—as long as you don’t let yourself be taken advantage of.

Children are naturally compassionate and kind. But as psychologist Jean Twenge has written about in her book Generation Me, young people are also becoming increasingly self-involved. So it’s important to encourage children’s natural instincts to care about other people’s feelings and learn to put themselves in other people’s shoes.

It’s true that it’s a tough world out there. But it would be a lot less tough if we all emphasized cutthroat competition less, and put a higher premium on learning to get along.

Read Emma’s full book on the topic: The Happiness Track

Source: HarperOne

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