经历半年多时间，陆陆续续在网易公开课上看完了Tal的积极心理学课程。
Through half an year, I finished the Positive Psychology lesson made by Tal on Netease acedemic.

我想有必要记录一下首刷感想。
I think I have to record what I feel after learning it first time.

线上学习的这短时间，我经历了以下心路历程：
I'v been through the mind journey below：

第一阶段：冗长拖沓，乏善可陈

Step one：this course is too long-winded.
也许是一开始有些不适应Tal的教学风格，又或者是因为不适应偏理论性质的在线课程，总之，在观看前几集我总觉得Tal很啰嗦，课程也很拖沓，为了说明一个观点，可以讲一个小时，用各种不知是否真实存在的实验数据来支撑观点，翻来覆去就是那些内容。我甚至一度怀疑网络上的一片好评是假象，也怀疑它的流量得益于一个好名字--哈佛幸福课。由于这种不太好的感受，我曾两次中断学习。

I felt Tal is long-winded when I listenening the frirst 3 episodes, may be it's because I was not so adpted to his teaching style or a online course that incline to theory. The patch of lesson is too slow, Tal raised many expiriment data that I don't konw if they were really exist to support his opinion. I even suspected the high rate and praise from network are fake, and it's population was due to a good name -- happiness lesson. I've stopped twice in the path of study this course as these negative feelings.

Maybe I was not comfortable with Tal's teaching style at first, or maybe I was not comfortable with a theoretical online course, but I felt that Tal was very long-winded and dragged out the course in the first few episodes, and that he could talk for an hour to make a point, using all kinds of experimental data to support the point, and just rehashing the content. I even once suspected that the positive reviews on the Internet were false, and that its traffic was due to a good name - Harvard Happiness Course. Due to this not-so-good feeling, I have interrupted my study twice.

现在回过头来看，我感受到，不管学什么，都需要耐心，沉静，专注。看完后面的内容之后，会发现每一集都不是孤立存在的，前面讲到的内容和案例会在后面的内容中反复被提到，前面多花一些耐心，逐渐适应节奏，比较容易坚持下来。

Now I look back, I felt that I should be more patient and focusing nomatter what I am leaning.
I found every episode is not independent, content talked former will be mentiond again and again in later episodes, be patient, spending more time, you will getting confortable with his rythm, and it will help you to insist.

Looking back now, I feel that no matter what you learn, you need patience, composure and concentration. After watching the later content, you will find that each episode does not exist in isolation, and the content and cases talked about in the front will be mentioned repeatedly in the later content. Spending more patience in the front and gradually adapting to the rhythm, it is easier to stick to it.

第二阶段：偶然投入，感同身受

Step two: These points are somewhat interesting, but the
experiments used to argue the points are somewhat nebulous.

我为什么又重拾起这个课程了呢? 原因是我想学英语。没错，这是有些功利，架不住我一个偶然的发现，我发现Tal的语速适中，没有什么口音，所以我哪怕关掉字母也不会影响我理解他说的内容，令我信心大增。

Why did I restart this course? The reason is that I want to improve my english. That's right~~ Yes, it might be a little utilitarian, but I have to say Tal's pronounciation and the speech speed is perfect for me, I could totally unserstand what he said even trun off the letters , which really raised my self-confidence a lot.~~

Why did I pick up this course again? The reason is that I wanted to learn English. Yes, it was somewhat utilitarian, but I couldn't resist a chance discovery. I found that Tal spoke at a moderate speed with little accent, so I could turn off the letters without affecting my understanding of what he was saying, which boosted my confidence.

这一次，我才真正全身心地投入进来，开始发现Tal所讲述的观点，真的很有意思。比如, 大家总是关注和研究negative, 不太关注positive things, 不去重点研究things that works. 这个观点一抛出来，我有一种顿悟的感觉，我觉得自己的思维习惯也如此，比如大家都说跑步和跳绳会伤到膝盖，那我就不跳了，事实上完全可以去研究一下科学的运动方式，控制运动量和频率，可以做到既能达到锻炼的效果也不至于伤到自己。

This time, I put myself totally into it, and I started to found that how intresesting those ideas Tal raised are. For exaple, people are always focusing and researching nagative things rather than those positive things that makes the system work. I felt shocked at that moment I heard this idea, because I always used to thinking in that way, such as Jumping rope, I stopped just because I heared people said it will hurt my knees. Actually there is a scientific way can be researched, just controlling the amount and frequency will help me exercise with no hurt.

This time, I really got into it and started to find the ideas Tal was talking about really interesting. For example, people always focus on the negative, not so much on the positive things, not to focus on things that works. Once this idea was **thrown out"", I had a kind of epiphany, I think my thinking habits are the same, for example, everyone says running and jumping rope will hurt the knees, so I don't jump, in fact, it is possible to study, you can study the scientific way of exercise, control the amount and frequency of exercise, you can do both to achieve the effect of exercise and not to hurt yourself.

又比如，拿新冠疫情来说，如果全世界只是研究病毒有多么可怕，有多少人被感染，这才是更可怕的事，幸好各个国家都在研究怎样才能不被感染，于是才出现了一系列举措，比如戴口罩，勤洗手，不聚集等等。

Another example is the epedemic, If people around the world just study how terrible the virus is and how much people infected everyday, this is the more terrible thing. Fortunatelly every country is studing how to prevent people from infection, so many useful actions appeared, such as wearing face mask, washing hands more frequently, do not gathering and so on.

Another example, take the epidemic, if the world just study how terrible the virus is and how many people are infected, this is the more terrible thing, fortunately, various countries are studying how not to be infected, so there is a series of initiatives, such as wearing masks, washing hands regularly, not to gather, etc.

课程中有太多太多的ideas，并不是Tal凭空造出来的，而是本身就存在于这个世界，存在于你我之中，只是我们没有发现而已。

There are so many ideas that are not created by Tal in this course, they are already exist in this world, exist between you and me, It's just we did not find them.

There are too many IDEAS in the course that are not created by Tal out of thin air, but exist in the world itself, in you and me, just that we do not find them.

第三阶段：开始实践，觉察进步

Step four: I'm starting to practice and I feel like I'm making progress.
我开始利用课程里传授的内容来进行思维纠偏。我领悟到，学习这门课并不会为你直接解决实质性的问题，但是它会帮助你改变对问题的认识，教你用积极地视角看待问题，进而能够构建良好的心态，积极地应对，而不是在无线的焦虑中内耗。举个例子，比如遇到了裁员失业，大部分人会陷入焦虑，积极心理学不会帮你找工作，但是会帮助你正视问题，积极行动。具体来说，裁员这件事本身说明行业下行或者公司经营不善，长久待在这个行业或者这家公司不会有什么好的发展，不如趁此机会思考出路，同时，经历这件事情，我们会对自己的财务规划，职业规划有新的思考，进而确定下一步该怎么走。

I started to refine my thinking using the theory form this course. I learned that this course won't solve the problems you facing directly but helps to change your attitudes towards them and teaches you think them in positive thinking so you can have a moderate mind tp face hand handle them.

另外，从2021.11.8开始，我每天都会在日记本上写下当天值的感恩的五件事，这个小小的action是在《Gratitude》那一集合中Tal教给我的。随着时间的推移，我积累的感恩越来越多，我发现我看待人事物的视角在潜移默化中发生了变化，我发现生活中有那么差多我不曾关注到的美好，我发现我是多么的幸运，我发现很多表现看起来糟糕的事反而可能是好事。我不再纠结于那些无关紧要，不再过度焦虑虚无缥缈的事情，而是更关注于当下，关注那些真正能让我开心，健康，快乐的事情。

In addition，I wrote five grateful things in my diary book everyday since November 8, 2021, I learned this small action from the Episode <Gratitude>. With the time goes by (past), I collected more and more grateful things, I found my view to the world has changed in a mild way, I found there are so many nice things that I did not notice before, I found I was so lucky, I fount that those things seems bad are actually goog. I am no longer care about things, no longer anxious with those thins, but focusing on current and those things really makes me happy and healthy.

Also, since 2021.11.8, I have been writing in my journal every day five things that I am grateful for that day's worth, a small action that Tal taught me in that collection of Gratitude. As time went on and I accumulated more and more gratitude, I found that my perspective on people and things changed in a subtle way. I discovered that there was so much beauty in life that I hadn't noticed, I discovered how lucky I was, and I discovered that many things that looked bad on display could be good. I no longer dwell on those irrelevant, no longer over-anxious about the nebulous things, but more focused on the present, on those things that can really make me happy and healthy.

我，真的进步了许多。
I had made a progress a lot.
I, really, have improved a lot.

第四阶段：相见恨晚，准备二刷

Step five: I regret that I did not have the patience to finish it earlier, I benefit a lot from it so I decide to learn it again。
看到最后几集的时候，我有些“进度条焦虑”，怎么就快结束了呢？不行，我要再看一遍！
倒数第二集末尾，看到Tal和学生们一起在讲台上随着音乐起舞，我热泪盈眶，并在心理感叹：同一个世界，不同的大学啊！如果我在母校能够遇到这样的老师和课程多好呀！值得庆幸和感恩的是，Tal录制了视频课，免费提供出来，中国的网易公开课也引进了，我可以接触到这么优秀的人，优秀的思想，感恩！

When I arrive at the last episopde, I had a little "Progressbar anxiety", How can it be so fast? No, I hava to watch it again！
When I saw Tal dancing by the music in the stage with his students, I cried and thought in my mind: Same world, different College! How nice it would be If I could met such nice teacher and course in my college!
Fortunatelly, Tal has recorded video course and afford it for free and Netease imported it so I could know such brilliant person and ideas, I am so grateful for them!

When I saw the last few episodes, I had some "progress bar anxiety", why is it almost over? No, I have to watch it again!
At the end of the penultimate episode, when I saw Tal dancing with the students on the podium to the music, I burst into tears and sighed in my mind: One world, different university! How wonderful it would be if I could meet such teachers and courses at my alma mater! Thankfully and gratefully, Tal recorded a video class and made it available for free, and the Chinese NetEase Open Class was also introduced, so I could have access to such great people and great ideas, thanks!

日记摘录

以下是我从日记里摘出来的一些内容，用以记录我首刷的实感。

2021.10.27
今天看到了第五课，Tal启发我要多create positive emotions, 所以，要积极一些，至少要相信自己可以解决这些问题。

2021.11.4 Ben tal 的《积极心理学》课程让我十分受益，虽然还没有学完，但对我思维的“纠偏”作用已初见成效。我要学会成为一个benefit-finder, magnify bad things and focusing on difficulties 会让人产生不必要的焦虑，恐惧。最近发生的两件事，让我体会到了PP的魅力。
第一件事是室友突然要搬走，得知消息的时候我心里咯噔了一下，瞬间陷入焦虑，因为他一走我们每个月开支要增加许多，如果我们承担不了高房租那么只能选择违约然后搬家。想想这好不容易安置好的一切，又要推翻重来，再次经历一遍找房的痛苦，就非常沮丧。还好这种情绪没有存活多久就立马被PP思想拉了回来，我要做一个benefit-finder，多想想这件事情积极地地方在哪里。首先，事情真的并没有那么坏，室友选择搬走是因为他工作太忙无法承担较长的通勤时间，他搬到离公司更近的地方，对他来说是一件很好的事，毕竟他真的太累了，再说了他工作时间那么长我还担心他在家猝死；二是正好可以趁此机会搬到离我公司更近的地方去，尽管这件事执行起来是有些困难，但是都不是什么不能解决的困难；最后哪怕我们什么都不做，也不错，因为这间房虽然贵了些，但是住起来真的很舒适，我们可以继续找其他的室友，哪怕找不到，我们两个人一起提取公积金用来租房也是可以承担的。
第二件事情是BB马上要开始oncall值班了，可能会休息不好，一开始我特别担心，甚至有些慌张，同样PP又把我拉了回来，因为现在值班还没有正式开始，不知道具体情况怎么样，我不能脱离实时下论断；另外，这其实是一种机遇啊，如果他能借此机会提升系统的稳定性，干出成绩，那还得感谢这件事，于是，我的焦虑情绪一下子就退散了。

2022.1.6
可能是太闲了，又开始焦虑了，害怕疾病，害怕失业，害怕结婚生子...啊，真是头大，后面一想，焦虑是正常的，allow my self to be a human, 并且焦虑本身是不能解决问题的。现在有一天好日子过，那就好好过，过好一天赚一天！大不了一无所有重新开始，我本就一无所有，赤手空拳，白手起家，光脚的不怕穿鞋的！

2022.1.12
又是恐婚恐育的一天。恐婚，害怕失去自由，背负重大的家庭责任，双方家庭的掺和...但，如果按照PP的思维，这些都不是很大的问题，因为这个人是我自己选的，而且我也确信没有选错，既然如此，那还那么焦虑干啥呢，问题总是可以解决的。恐育，无非是最害怕没能剩下一个健康的孩子，但是现在医学这么发达，问题也可以得到解决，无非就是花更多的时间和钱还有精力嘛，总是担惊受怕是没有用的，还不如行动起来，不清楚的就想办法搞清楚，能去做的就赶快去做，起码已经走在实践的到路上了，成功还是失败，总是会有答案。

2022.2.6
前几日是有些焦虑的，因为两个老大难的问题。我找人倾诉了一下，就想开了。现在不想了，心态放好一点，车到山前必有路。以前我太消极了，怕这个怕那个，然而那些担惊受怕大部分都是多余的，担心的事儿基本都没发生，反而朝着很好的方向发展了。所以不要精神内耗，要用positive thinking，去积极地行动。

2022.2.13
昨天看完了PP中我最感兴趣的一集《写日记》，看完之后我猜从心理学的角度了解到写日记这件事对我的意义。回顾这十多年来的日记，内容集齐了流水账+花样吐槽+立Flag+自我安慰+倒苦水+回忆录...大部分格式都是：先描述事实，然后分析一下，如果是困难，那就给自己加油打气，迈不过去的堪也从中努力寻找意义。我的心灵就是在这无数张纸中得到了疗愈，从一个个小本子，一支支写完的笔芯中获得了力量，我获得了一笔宝贵的财富，每每翻开它们，都能得到新的启发。

2022.2.15
得知项目被砍，从短暂的焦虑中立马恢复过来，积极地搜集信息，行动非常迅速，基本上没有内耗，并从这次事件中得到启发，在职场中，可迁移能力才是关键，拼的是个人核心竞争力，应该随时做好准备，切不可温水煮青蛙。

2022.2.25
BB面试被发现，工作朝不保夕。我如何看待这件事呢？首先这不是什么大事，毕竟还无关生死，我们的生活依旧可以正常运转，毕竟我还有薪水，两个人也都还有些积蓄，其次，裸辞的话，只要是他深思熟虑下做的决定，我都是支持的。我也经历过那种至暗时刻，感受过那种痛苦，如果强撑而不思变迟早要出问题。最后这件事具有积极意义，趁现在我还没有背上贷款，我们也只用管好自己没有什么别的负担，赶快脱离水深火热的地方，寻求新的机会，以后才会更好，毕竟，就算回去种田也比积劳成疾住进ICU要强。

2022.3.4
Be a benifit-finder, be grateful, enjoy the journey.