心理学家的幸福哲学课，教你如何爱自己（附英文原稿）

5. Manage the Flow of Info Welcome back top mental health tools, part five, manage the flow of info. This part will outline how to better protect our sanity in the age of inference. [00:00:25] What does it mean to manage the flow of info? One thing we need to recognize about living in this period of time is that the internet has changed everything. And beyond that social media has changed everything. The way that I see like social media is one of the most drastic changes in lifestyle since probably the industrial revolution. [00:00:45] Right. Let's say that there was a shooting, right? Like a shooting that happened, you know, that involved, maybe a politician or something like that. We would know maybe 30 seconds after it happened on Twitter that had happened. Right. There would be somebody there with video that had happened. That's kind of just how the world works now. [00:01:05] And that's an unprecedented amount of information that we have an unprecedented level of immedi...

7. What Now_ Welcome back to the top mental health tools part seven. What now in this final part, Robert will help us make a simple, clear plan for how to put these tools into action. [00:00:26] I'm feeling overwhelmed by the number of things that I can do. How would you suggest approaching these tools and using these tools in a way that's not overwhelming? So a lot of people get overwhelmed. Understandably, when you get deep into all the different coping skills that are out there, because there are a lot of different things that you can do, which is great, you have options, but it can feel overwhelming. [00:00:47] You know, am I supposed to every single day journal, find my thinking traps, do deep breathing, practice, mindfulness, go for a run. You know, do all of these things. The answer is no, you're not supposed to do all of these things all the time. What you want to do is look at the sort of buffet of different coping skills that are out there and compare it to your life...

3.Journaling Is Self-Therapy 3.写日记是自我治疗 Welcome back totop mental health tools. Part three journaling is self therapy. In this part,Robert will discuss the power and purpose of journaling and the simplest andmost effective way to get started right away. Why journal? So journaling is aninteresting topic because a lot of people think of journaling and have anegative sort of reaction to it because they think, okay. 欢迎回到顶级心理健康工具。第三部分日记是自我治疗。在这一部分中，Robert将讨论日志的功能和目的，以及立即开始的最简单和最有效的方法。为什么写日记？所以写日记是一个有趣的话题，因为很多人认为写日记会有负面的反应，因为他们认为，好吧。  Let's sit down,open it up dear diary today I blah, blah, blah. And then Timmy pulled my hairand blah, blah, blah. That's not really, that can be what journaling is, but itdoesn't have to be, uh, to me, journaling is just a way of sort of doing reallyself therapy in therapy. What you have as a person who is on the o...

4. BetterSleep Is Vital 4.良好的睡眠至关重要 Welcome back totop mental health tools. Part for better sleep is vital in this part. We'llfind out why sleep is a human soup.欢迎回到顶级心理健康工具。改善睡眠的部分在这部分是至关重要的。我们会找出为什么睡眠是人类的汤。  How much sleepdo I actually need? Before I tell you how much sleep you actually need. Let mesay that this is coming from a person who at one point in graduate school,thought it would make sense to just sleep every other day to increaseproductivity. I was like, I'm always a night owl. You know, at this point intime, I was having very unhealthy sleeping patterns of like, I'll go to sleepat three o'clock in the morning, wake up at like six o'clock in the morning,drive an hour to school and back stuff like that. 我到底需要多少睡眠？在我告诉你你需要多少睡眠之前。让我说，这是来自一个曾经在研究生院学习的人，他认为每隔一天睡觉可以提高工作效率。我就像，我一直是个夜猫子。你知道，在这个时候，我有一种非常...

1. CommonThinking Traps 1.常见的思维陷阱​ dr. Robert Duff. It's a licensed clinicalpsychologist who specializes in neuropsychological assessment. He is also abest-selling author who hosts a weekly podcast that strives to de-stigmatizemental health topics and make them less intimidating. In this course, Robertwill outline some of the simplest and most effective tools to help you improveyour mental health. 罗伯特·达夫博士。这是一个有执照的临床心理学家，专门研究神经心理学评估。他还是一位畅销书作家，每周主持一次播客，力求消除精神健康话题的污名化，使之不那么吓人。在本课程中，罗伯特将概述一些最简单和最有效的工具，以帮助你改善你的心理健康。  In part one, Robert will list and breakdown some of the most common thinking traps and how to avoid them. In part two,we will learn what mindfulness really is and how it can be leveraged to help usin every other aspect of our lives. Par three, we'll discuss the power andpurpose of journaling and the simplest and most ...

2.Mindfulness Is a Force Multiplier 2.正念是力量的倍增器 Welcome back topuff mental health tools. Part two mindfulness is a force multiplier in thispart. We'll learn what mindfulness really is and how it can be leveraged tohelp us in every other aspect of our lives. 欢迎回到puff心理健康工具。第二部分正念是这一部分的力量倍增器。我们将了解正念到底是什么，以及如何利用它来帮助我们生活的其他方面。  What ismindfulness? I heard the term, it doesn't mean pay more attention to things. Bemore careful. You know, a lot of people don't know exactly what it means, butit is a popular term comes from, you know, Buddhist philosophy, uh, Easterntraditions, but it's been integrated into like the newer ways of psychology aswell. 什么是正念？我听说过这个词，它并不意味着要多注意一些事情。小心点。你知道，很多人不知道它到底是什么意思，但它是一个很流行的术语，来自佛教哲学，呃，东方传统，但它也被融入了新的心理学方法中。  Essentially whatmindfulness is, is a way of being....

6. Mastery of the Body Is Mastery Over the Mind Welcome back to top mental health tools. Part six mastery of the body is mastery over the mind. This part is about the connection between the body and the mind, including a useful breathing exercise that anyone can do at any time. [00:00:28] What effect does physical exercise have on mental health and why? Yeah. Physical health is very important as it relates to mental health. You know, physical exercise has a big impact on your mood. You probably already know this. I think that is one of the stupid things that people always suggest to you. [00:00:46] You know, you're like, Oh, I have crippling depression and they go, well, maybe you should go for walks twice a day as if that's going to solve everything. You know, it's not going to solve everything, but. The research also doesn't lie. You know, having a consistent exercise regimen has a similar effect on your mood. [00:01:01] As an editor, I depressant a lot of times, even an a...