Nancy Etcoff: Happiness and its surprises

譯者: Ana Choi 審譯者: Wang-Ju Tsai

This is called Hooked on a Feeling:

這就是所謂的沉溺於一種感覺：

The Pursuit of Happiness and Human Design.

追求幸福和人性的設計。

I put up a somewhat dour Darwin,

我顯示了一個有點倔強的達爾文，

but a very happy chimp up there.

但卻顯示一隻非常快樂的黑猩猩。

My first point is that the pursuit of happiness is obligatory.

我第一點是，對幸福的追求是必然的。

Man wishes to be happy, only wishes to be happy,

人類望得到快樂，只希望得到快樂，

and cannot wish not to be so.

並非此不能想像。

We are wired to pursue happiness,

我們的天生構造是追求快樂，

not only to enjoy it, but to want more and more of it.

不僅享受快樂，而且希望有更多快樂。

So given that that's true,

所以假如這是真的，

how good are we at increasing our happiness?

我們在增加快樂上有多能幹？

Well, we certainly try.

這個我們當然很努力在嘗試。

If you look on the Amazon site, there are over 2,000 titles

如果你看一下亞馬遜網站上，有超過 2000本書名

with advice on the seven habits, the nine choices,

有七個習慣，有九個選擇，

the 10 secrets,

有十個秘密，

the 14,000 thoughts that are supposed to bring happiness.

一萬四千種想法應該帶來快樂的的提意。

Now another way we try to increase our happiness

現在我們還有另一種方式嘗試增加快樂,

is we medicate ourselves.

就是使用藥物。

And so there's over 120 million prescriptions out there for antidepressants.

所以，外面有超過 120萬張處方為抗抑鬱藥。

Prozac was really the first absolute blockbuster drug.

「百憂解」是真正的第一號絕對一鳴驚人的藥物。

It was clean, efficient, there was no high,

它乾淨俐落，高效，沒有(物質中毒)興奮的效果，

there was really no danger, it had no street value.

是真的有沒有危險，它沒有黑市價值。

In 1995,

在1995年，

illegal drugs were a $400 billion business,

非法毒品是一個400億美元的企業，

representing eight percent of world trade,

佔世界貿易的百分之八，

roughly the same as gas and oil.

和石油和天然氣大致相同。

These routes to happiness haven't really increased happiness very much.

這些快樂的路徑卻沒有非常真正增加快樂。

One problem that's happening now is,

現在發生的一個問題是，

although the rates of happiness

雖然快樂增加的比率

are about as flat as the surface of the moon,

如月球表般平坦，

depression and anxiety are rising.

抑鬱和焦慮情緒比率正在上升。

Some people say this is because we have better diagnosis,

有些人說這是因為我們有更好的診斷，

and more people are being found out.

所以診斷出越來越多的病例。

It isn't just that. We're seeing it all over the world.

但不只是這樣。我們看到世界各地也是如此。

In the United States right now

現在在美國

there are more suicides than homicides.

自殺比謀殺更多。

There is a rash of suicide in China.

在中國有一連串的自殺個案。

And the World Health Organization predicts

世界衛生組織預測，

by the year 2020

到2020年，

that depression will be

抑鬱症將成為

the second largest cause of disability.

第二大導致殘疾的原因。

Now the good news here

現在這裡的好消息是，

is that if you take surveys from around the world,

在自世界各地的調查中，

we see that about three quarters of people

我們看到約四分之三的人，

will say they are at least pretty happy.

他們會說他們都至少相當高興。

But this does not follow any of the usual trends.

但這跟通常的趨勢並不一樣。

For example, these two show great growth in income,

例如，這兩個顯示出豐富的收入增長，

absolutely flat happiness curves.

但絕對平直的快樂曲線。

My field, the field of psychology,

我職業的領域，心理學的領域，

hasn't done a whole lot

沒有在幫助我們

to help us move forward in understanding human happiness.

了解人類的快樂上做到很多。

In part, we have the legacy of Freud, who was a pessimist,

一部分因爲，我們有傳統的弗洛伊德，他是一個悲觀主義者，

who said that pursuit of happiness is a doomed quest,

他說追求快樂終將帶來失敗，

is propelled by infantile aspects of the individual

是由在現實中永遠不能滿足的

that can never be met in reality.

個人幼稚的性格推動的。

He said, "One feels inclined to say

他說，「人會傾向於說

that the intention that man should be happy

人類應該是快樂的用意

is not included in the plan of creation."

並沒有列入創作物的計劃內。」

So the ultimate goal of psychoanalytic psychotherapy

因此，精神分析的心理治療最終目標

was really what Freud called ordinary misery.

其實只是弗洛伊德所謂尋常的痛苦。

(Laughter)

(笑聲)

And Freud in part reflects

在一方面弗洛伊德是反映

the anatomy of the human emotion system --

人類情感系統的解剖結構 --

which is that we have both a positive and a negative system,

我們有積極和消極的系統，

and our negative system

而我們消極的系統

is extremely sensitive.

是極為敏感。

So for example, we're born loving the taste of something sweet

舉例來說，我們天生愛甜食的味道

and reacting aversively to the taste of something bitter.

但對苦澀的味道有十分厭惡的反應。

We also find that people are more averse to losing

我們還發現人們對損失的失落覺

than they are happy to gain.

比他們獲得時的高興更強烈。

The formula for a happy marriage

一個幸福美滿的婚姻的

is five positive remarks, or interactions,

計算公式是五個正面的評語或行動，

for every one negative.

才能抵消掉一個負面的。

And that's how powerful the one negative is.

可想而知這一負是多麼強勁。

Especially expressions of contempt or disgust,

特別是輕視或厭惡的表達式，

well you really need a lot of positives to upset that.

你真的需要大量的正面來補救。

I also put in here the stress response.

我在這裡也顯示到壓力的反應。

We're wired for dangers that are immediate,

我們天生對即時的危險，物理的危險，

that are physical, that are imminent,

迫在眉睫的危險的有本能反應，

and so our body goes into an incredible reaction

所以當內源性類麻醉劑進來時

where endogenous opioids come in.

我們的身體便會有到難以置信的反應。

We have a system that is really ancient,

我們有一個很古老的系統，

and really there for physical danger.

一個要應對人身危險的系統。

And so over time, this becomes a stress response,

因此，演變到現在，這成為一個對壓力的反應，

which has enormous effects on the body.

對身體有巨大的影響。

Cortisol floods the brain;

皮質醇注滿大腦，

it destroys hippocampal cells and memory,

破壞海馬體細胞和記憶，

and can lead to all kinds of health problems.

並能導致各種健康問題。

But unfortunately, we need this system in part.

但不幸的是，我們一方面需要這個系統。

If we were only governed by pleasure

如果我們只受歡樂事物的管轄，

we would not survive.

我們將無法生存。

We really have two command posts.

我們真的有兩個指揮所。

Emotions are short-lived intense responses

情緒是對應于挑戰和機遇，

to challenge and to opportunity.

短暫的激烈反應。

And each one of them allows us to click into alternate selves

而它們每個允許我們點擊代入另外的自我，

that tune in, turn on, drop out

來調整，打開，放下

thoughts, perceptions, feelings and memories.

我們的思想，觀念，感情和記憶。

We tend to think of emotions as just feelings.

我們傾向於認為情緒只是感情。

But in fact, emotions are an all-systems alert

但事實上，情緒是全系統的警報，

that change what we remember,

它改變我們的記憶，

what kind of decisions we make,

我們作出的決定，

and how we perceive things.

以及我們如何意會事物。

So let me go forward to the new science of happiness.

那麽接下來讓我介紹新的有關快樂的科學。

We've come away from the Freudian gloom,

我們遠離了弗洛伊德的悲觀，

and people are now actively studying this.

現在人們正在積極地研究快樂的科學。

And one of the key points in the science of happiness

而快樂的科學的關鍵點之一是，

is that happiness and unhappiness

快樂和不快樂

are not endpoints of a single continuum.

並不是一個單個連續統一體的端點。

The Freudian model is really one continuum

弗洛伊德的模式實在是一個統一體，

that, as you get less miserable,

就是說, 當你悲傷越少,

you get happier.

那麼你便越快樂。

And that isn't true -- when you get less miserable,

而事實並非如此 -- 當你的悲傷越少，

you get less miserable.

你只是少悲傷。

And that happiness is a whole other end of the equation.

快樂是整個公式的另一端。

And it's been missing. It's been missing from psychotherapy.

然而在心理治療它卻無處可尋。

So when people's symptoms go away, they tend to recur,

因此，當人們的症狀消失後，往往會再復發，

because there isn't a sense of the other half --

因為沒有觸及另一半的感覺 --

of what pleasure, happiness, compassion, gratitude,

愉悅，快樂，同情，感激等等

what are the positive emotions.

那些積極正面的情緒。

And of course we know this intuitively,

當然我們直覺是知道這個的，

that happiness is not just the absence of misery.

快樂不只是沒有悲傷。

But somehow it was not put forward until very recently,

但不知何故直到最近才被提到，

seeing these as two parallel systems.

指出這兩個為並行的系統。

So that the body can both look for opportunity

使人可以在尋找機會的情況下，

and also protect itself from danger, at the same time.

亦在同時從危險中保護本身。

And they're sort of two reciprocal

它們是兩個對等

and dynamically interacting systems.

動態交互的系統。

People have also wanted to deconstruct.

人們也希望將快樂解構。

We use this word "happy,"

雖然我們使用「快樂」這個詞，

and it's this very large umbrella of a term.

然而這是一個非常大的總稱名詞。

And then three emotions for which there are no English words:

有三個情緒在英語裡是沒有對應的字的：

fiero, which is the pride in accomplishment of a challenge;

fiero，代表達成挑戰的驕傲感;

schadenfreude, which is happiness in another's misfortune,

schadenfreude(幸災樂禍)，對別人的不幸感到喜悅，

a malicious pleasure;

一种惡意的喜悅，

and naches, which is a pride and joy in one's children.

和 naches, 為自己孩子感到的驕傲和喜悅。

Absent from this list, and absent from any discussions of happiness,

此外，從任何討論快樂中缺席的字彙，

are happiness in another's happiness.

還有：為別人的幸福快樂感到喜悅。

We don't seem to have a word for that.

我們似乎沒有這個詞。

We are very sensitive to the negative,

我們對負面是非常敏感，

but it is in part offset by the fact

但部分因為我們有一個正面

that we have a positivity.

因此它被抵銷。

We're also born pleasure-seekers.

我們也是天生的享樂者。

Babies love the taste of sweet

嬰兒喜歡甜味

and hate the taste of bitter.

和討厭苦味。

They love to touch smooth surfaces rather than rough ones.

相較於粗糙的表面，他們喜歡觸摸光滑的表面。

They like to look at beautiful faces

他們喜歡看美麗的面孔，

rather than plain faces.

相比於普通的面孔。

They like to listen to consonant melodies

他們喜歡聽協和的旋律，

instead of dissonant melodies.

而不是刺耳的旋律。

Babies really are born

嬰兒天生就有

with a lot of innate pleasures.

很多先天的樂趣。

There was once a statement made by a psychologist

曾經有一位心理學家說，

that said that 80 percent of the pursuit of happiness

對快樂的追求，有80％

is really just about the genes,

真的只是基因的緣故，

and it's as difficult to become happier as it is to become taller.

如同希望增高一樣, 要更快樂是很困難的。

That's nonsense.

這是無稽之談。

There is a decent contribution to happiness from the genes --

基因對快樂的貢獻--

about 50 percent --

大約50％左右 --

but there is still that 50 percent that is unaccounted for.

但仍然有50％是不清楚的。

Let's just go into the brain for a moment,

讓我們進入大腦一會兒，

and see where does happiness

看看快樂在進化過程中

arise from in evolution.

從哪裡出現。

We have basically at least two systems here,

我們基本上已經至少有兩個系統，

and they both are very ancient.

它們都是非常古老的系統。

One is the reward system,

一個是獎勵的系統，

and that's fed by the chemical dopamine.

它是由化學物質多巴胺饋送。

And it starts in the ventral tegmental area.

開始在腹側被蓋區。

It goes to the nucleus accumbens,

到伏隔核，

all the way up to the prefrontal cortex, orbital frontal cortex,

一路去到前額葉皮層，眶額葉皮質，

where decisions are made, high level.

在那裡決定被作出，高層次的決定。

This was originally seen as a system

這本來是被視為一個

that was the pleasure system of the brain.

大腦的快感系統。

In the 1950s,

在50年代，

Olds and Milner put electrodes into the brain of a rat.

奧士和米爾納把電極注入老鼠的大腦中。

And the rat would just keep pressing that bar

而之後老鼠會不懈地按那個鍵，

thousands and thousands and thousands of times.

一千次又一千次。

It wouldn't eat. It wouldn't sleep. It wouldn't have sex.

牠不吃飯。也不睡覺。牠甚至不會有性行為。

It wouldn't do anything but press this bar.

除了按這個鍵之外牠不會做任何事情。

So they assumed

所以他們認為，

this must be, you know, the brain's orgasmatron.

這一定是大腦的性高潮的誘導器。

It turned out that it wasn't,

但後來發現並不是，

that it really is a system of motivation,

這其實是一個激勵機制，

a system of wanting.

一個欲望的系統。

It gives objects what's called incentive salience.

它提供的是稱為顯著的激勵。

It makes something look so attractive

它使東西看起來如此吸引，

that you just have to go after it.

令你必須去使勁追求。

That's something different

這個系統是

from the system that is the pleasure system,

不同於快樂的系統，

which simply says, "I like this."

快樂系統只是說，「我喜歡這個。」

The pleasure system, as you see,

你可以看到, 快樂系統

which is the internal opiates, there is a hormone oxytocin,

是體內的麻醉劑，是一種催產素荷爾蒙，

is widely spread throughout the brain.

廣泛地擴散整個大腦。

Dopamine system, the wanting system,

多巴胺系統，是一個希望系統，

is much more centralized.

它是更集中。

The other thing about positive emotions is that they have a universal signal.

另一件關於正面情緒的事情是，它們有一個普遍的訊號。

And we see here the smile.

我們在這裡看到的是微笑。

And the universal signal is not just raising the corner of the lips

而普遍的訊號不僅僅是大顴肌

to the zygomatic major.

提高嘴唇角落。

It's also crinkling the outer corner of the eye,

它也是使得外眼角起皺，

the orbicularis oculi.

眼輪匝肌。

So you see, even 10-month-old babies, when they see their mother,

所以你可以看到，甚至10個月大的的嬰兒，當他們看到自己的母親時，

will show this particular kind of smile.

將會顯示一類特定的笑容。

Extroverts use it more than introverts.

外向的人會比內向的人更多的使用它。

People who are relieved of depression

解除抑鬱症的人

show it more after than before.

會比以前更多的使用它。

So if you want to unmask a true look of happiness,

因此，如果你想揭露快樂真正的樣子，

you will look for this expression.

你便要搜索這個表達式的樣子。

Our pleasures are really ancient.

我們的歡樂是非常古老。

And we learn, of course, many, many pleasures,

當然我們有學習到, 很多很多的樂趣，

but many of them are base. And one of them, of course, is biophilia --

但其中不少仍是基本的。當然, 其中一種是熱愛生命的天性--

that we have a response to the natural world

我們有一個對自然世界

that's very profound.

非常深刻的的反應。

Very interesting studies

有一些非常有趣的研究

done on people recovering from surgery,

進行在從恢復手術的人上，

who found that people who faced a brick wall

發現面對著磚牆的人

versus people who looked out on trees and nature,

與面對著樹木和自然的人，

the people who looked out on the brick wall

看著磚牆的人

were in the hospital longer, needed more medication,

待在醫院更久長時間，需要更多藥物，

and had more medical complications.

並且有更多的醫療併發症。

There is something very restorative about nature,

大自然是有一些非常恢復性的效果，

and it's part of how we are tuned.

是我們內在調和的一部分。

Humans, particularly so, we're very imitative creatures.

人類，特別是這樣，我們是非常有模仿性的動物。

And we imitate from almost the second we are born.

我們幾乎從出生的那秒鐘便開始模仿。

Here is a three-week-old baby.

這是一個三個星期大的嬰兒。

And if you stick your tongue out at this baby,

如果你對著這個寶寶伸出你的舌頭，

the baby will do the same.

寶寶會照樣做。

We are social beings from the beginning.

我們從一開始便是社交的人。

And even studies of cooperation

甚至有有關合作的研究表明，

show that cooperation between individuals

顯示人與人之間的合作

lights up reward centers of the brain.

會令大腦的獎勵中心亮起來。

One problem that psychology has had

心理學有一個問題是，

is instead of looking at this intersubjectivity --

不着重注意這個主體間性 --

or the importance of the social brain

或對人類來到世界的無助

to humans who come into the world helpless

和極其需要其人的

and need each other tremendously --

社會頭腦的重要性--

is that they focus instead on the self

心理學注重的是自我

and self-esteem, and not self-other.

和自尊，而不是自我與他人。

It's sort of "me," not "we."

近似「我」，而不是「我們」。

And I think this has been a really tremendous problem

我覺得這是一個非常巨大的的問題，

that goes against our biology and nature,

違背我們的生物性和本質，

and hasn't made us any happier at all.

並且沒有令我們更加快樂。

Because when you think about it, people are happiest when in flow,

因為當你想想看，人最快樂是在流動的時候，

when they're absorbed in something out in the world,

當他們在吸收世界要給他們的東西，

when they're with other people, when they're active,

當他們和其他人一起，當他們積極活躍，

engaged in sports, focusing on a loved one,

運動, 集中重點在心愛的人上，

learning, having sex, whatever.

學習，做愛，等等。

They're not sitting in front of the mirror

他們不是坐在一面鏡子前

trying to figure themselves out,

試圖斷定自己，

or thinking about themselves.

或想着自己。

These are not the periods when you feel happiest.

這些都不是當你覺得最快樂的時刻。

The other thing is, that a piece of evidence is,

另一件事，一件證據，

is if you look at computerized text analysis

是如果你看一看自殺者的

of people who commit suicide,

電腦纂輯分析，

what you find there, and it's quite interesting,

你會看到，相當有意思的分析，

is use of the first person singular --

是他們使用第一人稱呼 --

"I," "me," "my,"

「我」，「自己」，「我的」，

not "we" and "us" --

不是「我們」和「我們自己」 --

and the letters are less hopeless

和信件比他們真正的孤獨

than they are really alone.

比無望更甚。

And being alone is very unnatural to the human.

獨處是有違人類的自然性。

There is a profound need to belong.

我們有是一種深刻的歸屬需要。

But there are ways in which our evolutionary history can really trip us up.

但我們的進化史中也有可以真正絆倒我們的元素。

Because, for example, the genes don't care whether we're happy,

因為，例如，基因不關心是否我們很高興，

they care that we replicate,

他們關心我們複製，

that we pass our genes on.

將基因傳宗接代。

So for example we have three systems

舉例來說，我們有三個

that underlie reproduction, because it's so important.

基礎系統複製，因為它是非常重要。

There's lust, which is just wanting to have sex.

有的是慾望，這只是想有性行為。

And that's really mediated by the sex hormones.

它真的由性激素介導。

Romantic attraction,

浪漫的吸引力，

that gets into the desire system.

那是進入慾望的系統。

And that's dopamine-fed. And that's, "I must have this one person."

而這是由多巴胺饋送。就是，「我必須要擁有這一個人。」

There's attachment, which is oxytocin,

這是有附件的，催產素，

and the opiates, which says, "This is a long-term bond."

麻醉劑，它說，「這是一個長期關係。」

See the problem is that, as humans, these three can separate.

問題是，作為人類，這三個可以單獨隔離。

So a person can be in a long term attachment,

因此，人可以在有一段長期的關係，

become romantically infatuated with someone else,

浪漫地迷戀着別人，

and want to have sex with a third person.

並希望與第三者發生性關係。

The other way in which our genes can sometimes lead us astray

我們的基因有另一種方法有時會導致我們誤入歧途,

is in social status.

那便是社會地位。

We are very acutely aware of our social status

我們對我們的社會地位有非常敏銳的意識，

and always seek to further and increase it.

並且一直想追求進一步增強它。

Now in the animal world, there is only one way to increase status,

在動物世界裡，只有一個辦法可以提升地位，

and that's dominance.

那便是霸佔。

I seize command by physical prowess,

我以體力威武奪取控制，

and I keep it by beating my chest,

並且以一直拍打我的胸口守着它，

and you make submissive gestures.

而你便會造作姿態服從。

Now, the human has a whole other way to rise to the top,

人類是有另一整個方式上升到尖端，

and that is a prestige route,

而且是一種有威望的路線，

which is freely conferred.

是自由的賦予。

Someone has expertise and knowledge, and knows how to do things,

人若有專長和知識，並知道如何從事，

and we give that person status.

我們便給這個人地位。

And that's clearly the way for us to create many more niches of status

而顯然這為我們創造了許多小單位的地位，

so that people don't have to be lower on the status hierarchy

使人們不必處於較低等級的地位，

as they are in the animal world.

像在動物世界的方式。

The data isn't terribly supportive of money buying happiness.

數據並不十分支持金錢購買到快樂。

But it's not irrelevant.

但它不全是無關重要。

So if you look at questions like this, life satisfaction,

因此，如果你像這樣的問題，生活滿意度看，

you see life satisfaction going up with each rung of income.

你可以看到每上一個階級的收入，生活滿意度越高。

You see mental distress going up with lower income.

而精神痛苦增長隨着收入降低。

So clearly there is some effect.

因此它顯然是有一定的影響。

But the effect is relatively small.

但影響相對較少。

And one of the problems with money is materialism.

用錢的問題之一，是唯物主義。

What happens when people pursue money too avidly,

當人們過於貪婪地追求金錢會發生的事是，

is they forget about the real basic pleasures of life.

是他們會忘了生活的真正基本樂趣。

So we have here, this couple.

因此，我們這裡有一對夫妻。

"Do you think the less-fortunate are having better sex?"

「你認為較貧苦的人的性愛是不是會更好呢？」

And then this kid over here is saying, "Leave me alone with my toys."

這個小孩子在這裡說，「讓我獨自玩我的玩具。」

So one of the things is that it really takes over.

所以其中一件事便是它真的會覆蓋一切。

That whole dopamine-wanting system

這整個多巴胺的想要系統

takes over and derails from any of the pleasure system.

會覆蓋並令快感系統出軌。

Maslow had this idea back in the 1950s

馬斯洛在50年代有這個想法，

that as people rise above their biological needs,

隨著人們超越他們的生理需求，

as the world becomes safer

隨著世界變得更安全，

and we don't have to worry about basic needs being met --

我們不必擔心基本需求的滿足--

our biological system, whatever motivates us, is being satisfied --

我們的生物系統，激勵著我們的事物，已經滿意 --

we can rise above them, to think beyond ourselves

我們可以超越它們，想像超越自己，

toward self-actualization or transcendence,

走向實現或超越自我，

and rise above the materialist.

超越唯物主義。

So to just quickly conclude with some brief data

在這裡我想迅速地作出一些簡短的數據

that suggests this might be so.

表明這個可能。

One is people who underwent what is called a quantum change:

其一是是人們接受了所謂的量子變化：

they felt their life and their whole values had changed.

他們認為他們的生活和整個價值觀已改變。

And sure enough, if you look at the kinds of values that come in,

果然，如果你看一下各種定值，

you see wealth, adventure, achievement, pleasure, fun, be respected,

你看到的財富，冒險，成就，享樂，樂趣，得到尊重，

before the change,

在更改前，

and much more post-materialist values after.

和更後的物質價值觀。

Women had a whole different set of value shifts.

女性有一個完全不同的設置值的變化。

But very similarly, the only one that survived there was happiness.

但非常相似地，只有一個價值觀存活, 便是快樂。

They went from attractiveness and happiness and wealth and self-control

她們從吸引力和快樂，財富和自我控制

to generosity and forgiveness.

到慷慨和寬恕。

I end with a few quotes.

我在這裡以幾個引用句結束。

"There is only one question:

「只有一個問題：

How to love this world?"

如何愛這個世界？」

And Rilke, "If your daily life seems poor,

和里爾克說，「如果你的日常生活似乎差，

do not blame it; blame yourself.

不要怪它，責備自己。

Tell yourself that you are not poet enough

告訴自己，你是不似詩人足以能

to call forth its riches."

喚起它的財富。」

"First, say to yourself what you would be.

「首先，對自己說：你會是什麼。

Then do what you have to do."

然後你便必須做什麼。」

Thank you.

謝謝。

(Applause)

(掌聲)