330. 幸福心理学

这是一档iHeart播客节目。

This is an iHeart podcast.

在《健康那些事》播客中，我们将解答所有让你夜不能寐的健康问题。

On the podcast Health Stuff, we are tackling all the health questions that keep you up at night.

我是普里扬卡·沃利医生，拥有双委员会认证的医师资格。

I'm Doctor. Priyanka Wally, a double board certified physician.

我是哈里·昆达博鲁，一名喜剧演员，也是曾在凌晨3点搜索‘我是不是得了坏血病’的人。在我们的节目中，我们用独特视角探讨健康话题，比如那期关于糖尿病的专题。

And I'm Hari Kundabolu, a comedian and someone who once Googled, Do I have scurvy at 3AM? And on our show, we're talking about health in a different way, like our episode where we look at diabetes.

在美国，约50%的人群处于糖尿病前期状态。

In The United States, I mean, fifty percent of Americans are prediabetic.

二型糖尿病有多大的可预防性？

How preventable is type two?

极高。请在iHeartRadio应用、苹果播客或任何你收听播客的平台关注《健康那些事》。

Extremely. Listen to health stuff on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

她说，约翰尼，孩子们昨晚没回家。

And she said, Johnny, the kids didn't come home last night.

在德克萨斯中部平原，青少年接连死亡——无法解释的自杀、离奇的事故和残忍的谋杀。这情节简直像是从《绝命毒师》里直接搬出来的。毒品、酒精、人口贩卖。

Along the Central Texas Plains, teens are dying, suicides that don't make sense, strange accidents, and brutal murders. In what seems to be a plot ripped straight out of Breaking Bad. Drugs, alcohol, trafficking of people.

绝对有人知道发生了什么。

There are people out there that absolutely know what happened.

请在iHeartRadio应用、Apple播客或任何你收听播客的平台订阅《纸鬼：德州青少年谋杀案》。

Listen to Paper Ghosts, the Texas Teen Murders on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

iHeartRadio《文化狂人》全新一集中，詹妮弗·劳伦斯将畅谈真实的自己。开始吧。

On an all new episode of iHeartRadio's Los Culturistas, Jennifer Lawrence is dishing Jennifer Lawrence. Let's go.

从她与一线明星那些尴尬到爆的偶遇说起。

From her hilariously awkward run ins with a listers.

我不知道我在期待什么，但他只是说了句‘很高兴’

I don't know what I was expecting, but he was just like, nice to

见到你。

meet you.

献给她对美容护理毫无保留的见解。

To her unfiltered take on beauty treatments.

我太懊恼了，在那之前打了肉毒杆菌。

I'm so upset I take the Botox before that.

还有一个令人瞠目结舌的爆料，你绝对意想不到。

And a jaw dropping reveal you won't see coming.

我不知道能不能宣布这件事，但我还是要说。

I don't know if I can announce this, but I'm just gonna.

打开你的免费iHeartRadio应用，

Open your free iHeartRadio app,

搜索Los Culturistas，立即收听完整播客。

search Los Culturistas, and listen to the full podcast now.

当你将1950年代的好莱坞、一位怀揣梦想的古巴音乐家，以及史上最具标志性的情景喜剧融合在一起时，会得到什么？答案就是德西·阿内斯。在这档由德西·阿内兹和威尔默·瓦尔德拉马主演的播客中，我将带你探索德西的人生历程——他如何重新定义了美国电视产业，这对我们这些在荧幕外翘首期盼着看到自己面孔的观众意味着什么。请登录iHeartRadio应用、苹果播客或你常用的播客平台收听《德西·阿内兹与威尔默·瓦尔德拉马主演》。

What do you get when you mix nineteen fifties Hollywood, a Cuban musician with a dream, and one of the most iconic sitcoms of all time? You get Desi Arness. On the podcast starring Desi Arnaz and Wilmer Valderrama. I'll take you on a journey to Desi's life, how he redefined American television, and what that meant for all of us watching from the sidelines, waiting for a face like ours on screen. Listen to starring Desi Arnaz and Wilmer Valderrama on the iHeartRadio app, Apple Podcasts, or wherever you get your podcast.

大家好，欢迎回到《二十几岁的心理学》，这档播客将探讨我们二十多岁时经历的重大人生转变及其心理意义。各位好，欢迎回到节目现场，无论你是新听众还是老听众，无论身处何方，非常高兴能和大家共度新一期节目，让我们继续解析二十几岁的心理密码。

Hello, everybody, and welcome back to the psychology of your twenties, The podcast where we talk through some of the big life changes and transitions of our twenties and what they mean for our psychology. Hello, everybody. Welcome back to the show. Welcome back to the podcast, new listeners, old listeners, wherever you are in the world. It is so great to have you here back for another episode as we, of course, break down the psychology of our twenties.

今天朋友们，我们来聊聊幸福这个话题。我们将探讨快乐的真谛，表面上看非常简单对吧？就是这么一个朴素的词汇。

Today, my friends, let's let's talk about happiness. We're gonna talk about what it means to be happy. Seemingly very, very simple. Right? Such a simple word.

这可能是你想到情绪时最先浮现的感受。但作为人类，你会理解它有时难以捉摸，实际上远比我们被灌输的认知复杂得多。自人类能开口说话起——从亚里士多德等认为幸福是至高善德的古代哲学家，到痴迷研究大脑奖赏系统的现代神经科学家——人类似乎从未停止过对幸福生活奥秘的残酷追寻。但就我个人而言，如今要找到真正的幸福——那种深刻的生活满足感、平静与喜悦——真的非常非常困难。

Probably the first emotion that you think of when you think of emotions. And yet, if you are a human, you will understand that it is incredibly elusive at times and actually a lot more complex than we have been taught to think of it as. Humans have been talking about happiness for as long as humans could basically talk from, I don't know, ancient philosophers like Aristotle who believed happiness was like the highest human good to modern day neuroscientists who are obsessively studying the brain's reward system. Humanity has been on what feels like a relentless quest to uncover the secrets of a happy life since humanity was, I don't know, invented, existed since its origins. But I personally think finding happiness these days, and, like, I'm talking real happiness, like, real deep life satisfaction and contentment and joy is really, really hard.

社交媒体上完美生活的影像不断冲击着我们，贫富差距日益扩大。我们常被灌输这样的观念：幸福是个终点站，只要足够努力、买对东西、达成某些人生里程碑就能抵达。这种狭隘认知无疑是问题的重要根源，它注定会带来失望。

We are bombarded with images of the perfect lives we see on social media. There is this, you know, increasingly wide gap between rich and poor. We are often convinced that happiness is, like, destination that we can reach if we just work hard enough, if we buy the right things, if we achieve the right milestones. And it's probably no surprise that this narrow view is a huge part of the problem. It sets us up for disappointment.

当我们达不到网络所见之人的成就，或无法过上千万富翁的生活时，这种观念让我们充满挫败感。我认为当前对幸福的认知还存在更大问题——将其视为单一状态，一个我们想要尽可能久处的状态。我们尚未真正理解，那些看似消极的情绪如何实际上促进了满足感与情感健康。人们把幸福当作终极目标，却忽视了达成它所需的一切条件，以及我们真正需要的东西。

It makes us feel like failures when we don't reach the same level as the people we see online or we aren't able to have the same lifestyle as people making millions and millions of dollars. And I think it also I think a bigger issue with how we view happiness right now is it's a singular thing. Happiness is a state, a singular state, that we wanna be in as much as possible. And I don't think that we really have an appreciation for how perhaps less positive emotions actually contribute to satisfaction and contribute to emotional well-being. I think we just think of happiness as the ultimate goal without realizing everything that it takes to get there and everything that we don't actually require to be happy.

今天我们将破除关于幸福的迷思与误解，当然也会探讨真正持久幸福的科学与心理学原理。我们不会停留在快速解决方案上——谁都知道见朋友、运动、冥想、写日记能让人愉悦——而是要深入那些能让幸福更根深蒂固、更切实可得的心理学策略。

So today, we are gonna break down the myths, misconceptions, and, of course, the science and psychology of true, genuine, lasting happiness. And we're also gonna go beyond quick fixes. Quick fixes for feeling more happy. You know, everyone knows that seeing your friends and exercising and meditating and journaling is gonna make you feel good. But what about some deeper psychologically backed strategies that can actually make this make happiness more deeply ingrained and more effective to actually find?

这正是我想探讨的。那些可能隐藏在心理学研究中的内容，那些我认为应该更广泛传播的学术策略，那些我们在谈论幸福生活时应该更多讨论的话题。我们将深入探讨许多内容：金钱是否能让人更幸福？是否可能永远快乐？世界上最幸福的国家，最幸福的人群。

That's what I really wanna talk about. Some of the things that are perhaps hidden in the psychology research, some of the strategies that are hidden in the academia that I think should be more popularized, that I think we should be talking about more when we talk about a happy life. So is so much that we're gonna discuss. We're gonna discuss whether, like, money makes you happier. We're gonna discuss whether it's possible to be happy always, the happiest country in the world, the happiest people in the world.

凡是你能想到与这个话题相关的一切，我们都会涉及。我们将深入挖掘。闲话少说，让我们开始吧。首先，我知道这听起来可能很傻很基础，但当我们谈论幸福时，我们实际在讨论什么？我们真正的含义是什么？

Everything you can think of that has to do with this topic, we are we will be there. We're gonna sink our teeth into it. So without further ado, let's get into it. So first things first, and I know this is gonna sound so silly and so basic, but what are we actually talking about when we talk about happiness? What do we actually mean here?

再次强调，我知道这听起来很傻。我们可能以为自己已经理解得很透彻了，但请暂且配合我一下好吗？我们真正需要关注的领域不仅是心理学，更是积极心理学。积极心理学本质上就是这个学科中专注于研究什么让生命最有价值、什么让人快乐的独特分支。

Again, I know it sounds silly. I know we probably think we have a good grasp on this by now, but just, like, humor me for a second. Okay? The field we actually need to turn to is not just the field of psychology, but the field of positive psychology. Positive psychology is basically, like, a unique branch of this discipline that is dedicated to studying what makes life most worth living and also what makes people happy.

说实话，这听起来像是世界上最棒的工作——想象你的工作就是研究如何成为更快乐的人。但这个领域的研究者花费数十年时间试图寻找、测量和定义幸福等概念，他们发现实际上幸福远不止是我们被教导认为的单一情绪。幸福其实分为两种：享乐型幸福和实现型幸福。享乐型幸福我想是大多数人最初想到的那种。

And that honestly sounds like the most amazing job ever. Like, imagine your only job is just to figure out how to be a happier person. But researchers in this space have spent decades trying to find, trying to measure, trying to define happiness amongst other things, and they found that in reality, it's a lot more than just a single emotion as we've been taught to view it as. There's actually two types of happiness, hedonic and eudemonic happiness. Hedonic happiness is, I think, the kind of happiness most of us initially think of.

它本质上是追求快乐和避免痛苦，就像个非常简单的等式。这是各种美好感受的组合：从赞美中获得的兴奋感，享用美食的满足感，乘坐过山车的刺激感，再减去负面感受——没有痛苦、没有悲伤、没有心碎。这本质上是功利主义的幸福观。我们基本上可以通过累加快乐减去痛苦来计算一个人的幸福程度。

It's basically the pursuit of pleasure and the avoidance of pain. Very like a very simple equation. This is like a combination of the feel good stuff, the rush you get from a compliment, the satisfaction of a delicious meal, you know, going on a roller coaster, and then the subtraction of negative stuff, like not feeling pain, not feeling sad, not feeling heartbreak. This is basically a utilitarian notion of happiness. We can basically determine how happy someone is by summing up the pleasures and subtracting the pains.

积极情感的体验，即转瞬即逝的喜悦感，就是享乐型幸福。但问题在于这些时刻往往非常短暂，通常与外部刺激相关。享乐型幸福真正关注的是我们从拥有物品、看到事物、与某些人相处中获得的愉悦或快乐。而实现型幸福则关乎过一种有意义、有目标、能自我实现的生活，即使日常生活中可能没有那么多外在的高峰体验。这个概念最初源自亚里士多德。

The experience of positive effect, just like the moment to moment feeling of joy, that is hedonic happiness. But the problem is is that those moments are often very short lived, they're often tied to external stimuli. Hedonic happiness is really focused on the pleasure or the joy that we get from having things, seeing things, being around certain people. Eudemonic happiness, on the other hand, it's about living a life of meaning and purpose and self realization, even if maybe day to day you aren't experiencing as many external highs. This concept really first started with Aristotle.

我们已经提到过他的名字，他绝对是这场讨论的关键人物。他早在古代就提出，真正的幸福不仅来自快乐，更源于实现你内在的潜力，过上与自身价值观一致的生活。想象父母看着孩子毕业时那种深沉的骄傲感，或是志愿者毕生奉献于自己信仰的事业时那种平静的满足感——即使过程艰难。想想那些为多日徒步或铁人三项训练的人们，虽然辛苦又痛苦。

We've already said his name once. He's definitely, like, a key person in this discussion, but he essentially suggested way back in the day that true well-being doesn't come from pleasure alone, but it comes from fulfilling your deeply seated potential and living a life aligned with your values. Think of, like, the profound sense of pride that a parent feels watching their child graduate. Or, like, the quiet contentment of, like, a volunteer who has dedicated their life to a cause they believe in even when it was hard. Think about people who train for multi day hikes or triathlons, and it's hard work and it's painful.

说实话，这个过程可能真的很痛苦，但当他们完成时，即使浑身酸痛也会感受到一种深刻的成就感。这些时刻或许并不总是轻松愉快的，但它们能在更深层次上带来难以比拟的满足感，是一种更可持续的幸福形式。享乐型和实现型幸福对整体福祉都至关重要，只是以不同方式滋养我们的生活。理解这些不同层面的绝佳框架——如果你接触过积极心理学或心理学应该听说过——就是心理学家马丁·塞利格曼博士提出的PERMA模型。作为积极心理学领域的关键人物，他明确指出幸福并非单一感受。

And to be honest, it probably really sucks, but then they complete it and they just feel this deep sense of accomplishment even if they hurt all over. These moments may not always be easy, they're definitely not filled to the brim with pleasure, but they are incredibly rewarding on a much deeper level, and they are a more sustainable form of happiness. Now both types, hedonic and eudaimonic, are incredibly important for overall well-being, but they contribute to our lives just simply in different ways. A great framework for understanding these different facets, which you've probably heard of if you've ever spent any time in positive psychology or psychology in general, is the PERMA model, which was developed by the psychologist, doctor Martin Silkman. He, like, the he is, like, a key figure within the field of positive psychology, and he basically proposed that, again, well-being is not a single feeling.

我们现在知道，幸福建立在五个可衡量的要素上，这五个要素恰好组成了PERMA的首字母缩写。先从P开始：P代表积极情绪（Positive emotions）。这涵盖了幸福的享乐层面，包括希望、恋爱、感恩、欢笑等那些美好、柔软、轻盈的感受，这些是我们日常中希望体验到的。

We know that by now, but it is built on five measurable elements. And these five elements obviously create the acronym PERMA. So start let's start with P. P is positive emotions. This covers, like, the hedonic side of happiness, the good feelings of hope, being in love, feeling grateful, giggling, smiling, all those, like, nice, soft, floaty feelings that we experience, hopefully, day to day.

E代表投入（Engagement），即心流状态。我们经常讨论这个概念——当你完全被某项活动吸引、沉浸、挑战，同时又被其深深迷住，以至于忘记时间和自我的状态。我们在兴趣爱好中能找到这种状态。

E is engagement. This is the state of flow. We talk about this all the time. It's the state where you are so completely mesmerized, absorbed, challenged by an activity, but also equally enthralled by it that you lose all sense of time and self. Now we find this in our hobbies.

在创造性追求中能找到，在富有挑战性的工作中能找到，在践行人生目标时也能找到。实际上，最初发现心流概念的是一位俄罗斯心理学家，他想研究各领域顶尖人才（无论是芭蕾舞演员、CEO、运动员还是医生）的共同点，结果发现他们都与工作保持着这种心流关系。R的解释很简单，就是人际关系（Relationships）。

We find it in our creative pursuits. We find it in challenging work. We also find it when we are pursuing or living out our purpose. Actually, one of the initial, like, conceptions of flow or how we initially discovered flow was through this Russian psychologist who wanted to figure out what highly successful people all had in common, whether they were ballerinas, whether they were CEOs, whether they were athletes, doctors, whatever it was, and all of them had this flow relationship with their work. R, I feel like this one's very easily explainable, it's just relationships.

这世界上几乎没有人能在缺乏积极人际关系的情况下获得真正的幸福。这是人类的基本需求，也是预测幸福感最有力的指标之一。PERMA模型最让我欣赏的就是纳入了这个要素，它表明幸福不是独奏曲，而是交响乐——这点我特别喜欢。M与E类似，代表意义（Meaning）。

There are probably very few, if not no people in this world who could be seriously happy without having strong positive relationships with other people. That is a fundamental human need, and it's also one of the most powerful predictors of well-being. What I really like about this PERMA model is the inclusion of this and the fact that happiness is not a solo experience. It's a joint one, which I love. M, similar to e, is meaning.

拥有目标感，归属于比自己更宏大的存在，可能是你为之奋斗的事业、精神信仰，或是让你感到'我存在是有理由的'的东西。存在确有意义，而我在践行这个意义。最后A代表成就（Accomplishment），即为目标奋斗并实现目标的感觉。

Having a sense of purpose, a sense of belonging to something bigger than you, having a maybe a a cause that you're working towards, a spiritual practice, something that tells you like, oh, I'm here for a reason. Existence does have a point, and I'm living out that point. And finally, a. A is accomplishment. The feeling of striving for and achieving goals.

这带给我们掌控感和能力感——这也是人类另一项基本需求。根据该理论，真正的幸福不是单一元素，而是所有这些要素的融合。研究一致表明，在PERMA各维度得分中高或中等的人，比那些得分低或仅在某几项得分极高的人，生活满意度和整体幸福感更强。例如某人可能收入丰厚、交友广泛、邀约不断，但如果缺乏生活意义或日常积极情绪，其幸福感可能反而不如收入较低但存在感明确、成就显著且生活投入度高的人。

This provides us with a sense of mastery, it provides us with a sense of competence, which is also another essential human need. So according to this theory, true happiness, again, it isn't one thing, it's a blend of all these elements. Research has consistently shown that individuals who score highly or even moderately on all measures of PERMA tend to report greater life satisfaction, greater overall well-being, they are happier, compared to people who score, you know, low on these things or also compared to people who score really high on just a few of these things. So, for example, someone might make a lot of money, and they might have seemingly a lot of friends and get invited to a lot of parties and events. But if they don't have meaning or many day to day positive emotions, they may actually be less happy than someone who makes a lot less money, maybe only has a few close friends, but has a strong reason for being, has a strong sense of personal accomplishment and a strong sense of engagement in their life.

这必须是一种混合体，对吧？就像试图只用所需原料中的两种来做蛋糕。这个理论真正说的是你需要全部原料。关于幸福和福祉的研究太多了。

It has to be a blend. Right? It's like trying to make a cake only with two of the ingredients you need. What this theory really says is you need all of them. There's so much research on happiness and well-being.

我认为这确实引出了一个问题：幸福真的能被衡量吗？就像我刚才谈到的这两个人之间的比较。这种比较真的可行吗？从统计学、科学、数学的角度来看，世界上最幸福的人真的存在吗？我们能找到他们吗？事情是这样的。

And I think it really begs the question, like, can happiness actually ever be measured? Like, you know, I just talked about this comparison between these two people. Is that comparison actually possible? Is there, like, a statistically, scientifically, mathematically is there does the happiest person in the world actually exist, and could we find them? Well, here's the thing.

幸福可以被研究，因为其组成部分是可测量的。但理解一个关键区别至关重要。我们实际上无法直接测量幸福感受本身。我们还没达到那种程度。我们只能测量那些表明幸福或蓬勃生活的行为和心理指标。

Happiness can be studied because of its components can be measured. But it's really crucial to understand a key distinction. We can't actually directly measure the feeling of happiness itself. Like, we haven't actually gotten to that point. We can only really measure, like, the behavioral and psychological signifiers that indicate a happy or flourishing life.

举个例子，你无法直接测量某人的疾病，但可以测量体温或白细胞计数，这些都是指标。而像目标感、人际关系和投入度这些因素，就是幸福的体温和白细胞计数。这就是PERMA等模型如此强大的原因。这个模型中的所有元素都是可观察、可量化的。

So, for example, you know, you can't directly measure sickness in somebody, but you can measure a person's body temperature or a person's white blood cell count, which is an indicator. And these, you know, things like purpose and relationships and engagement, they are the body temperature, the white blow white blood cell count of happiness. And this is where models like PERMA become so powerful. The elements within this model, they're all observable. They're all quantifiable.

这使它成为理解某人可能缺乏什么或为什么某人比他人更蓬勃发展的绝佳心理工具。从科学角度，我们可以测量幸福的个体指标，但要找到世界上最幸福的人会非常困难，因为幸福完全是主观的。每个人的体验都不同，这就是为什么有时会出现乐观主义与悲观主义的讨论。这是幸福研究的核心问题：有些人天生就比别人更幸福吗？

That's what makes it a really great psychological tool to understand perhaps where someone may be lacking or why someone may be flourishing more than another person. So, scientifically, we can measure individual indicators of happiness, but in terms of finding the happiest person in the world, it's gonna be very, very hard because happiness, it remains completely subjective. It is experienced differently between people, which is why discussions around, like, optimism versus pessimism sometimes come up. It's a core question, you know, at the center of happiness research. Are some people just inherently more happy than others?

他们天生如此吗？事实证明这部分确实成立。有些人确实有基因倾向，更容易投入生活、拥有更多积极情绪，但情况更复杂些。我们的幸福水平和体验PERMA的方式，基本上受基因、生活环境和自主活动的共同影响。这就是所谓的幸福设定点理论。

Are they just born that way? Well, it turns out some part of that is true. Some people do have a genetic predisposition to finding better engagement, having more positive emotions, but it's a bit more complicated. Our level of happiness and the way we experience perma, basically, is influenced by a combination of genetics, life circumstances, and intentional activities. So there's this thing called the happiness set point theory.

这个理论由索尼娅·柳博米尔斯基教授提出。她认为我们约50%的幸福是与生俱来的，由基因决定。我们生来就有基因决定的幸福基线水平，即使在经历重大生活事件后也会回归这个水平。而我们对此并无不同认知。

It was famously proposed by, the researcher, professor Sonia Lubomiski. She basically suggests that a significant portion of our happiness, around 50%, is kind of something we're born with born with. It's determined by our genes. We are born with a genetically determined base level of happiness that we tend to return to even after major life events. And we don't really know any differently.

想想看，有些人似乎总是开朗乐观、坚韧不拔，他们总能快速从挫折中恢复。而另一些人则更为内敛谨慎，即使不愿也总在挫折中徘徊。这部分并非个人选择，很大程度上是先天遗传的。

Think about you know, there are certain people you know who just always seem really cheerful, always seem really resilient. They always bounce back really quickly from setbacks. And then there are other people you know who tend to be more reserved, super cautious, who tend to just find themselves lingering on setbacks even when they don't want to. Some of this isn't a matter of choice. A significant part of this is inherited.

双胞胎研究证实了这点。同卵与异卵双胞胎的对比研究一致表明，即便在不同家庭长大，同卵双胞胎的幸福水平也更为接近。鉴于同卵双胞胎基因100%相同，而异卵双胞胎仅50%，这说明——虽然我不会说全部——我们部分幸福感是刻在DNA里的。这种基因成分解释了为何经历重大生活事件（无论好坏）后，我们最终仍会回归原有的幸福基准线。

We know that through twin studies. Studies comparing identical twins and fraternal twins consistently show that identical twins have far more similar levels of happiness even when they've been raised in different families. Considering that identical twins share a 100% of their genes or DNA and fraternal twins only share about 50%, this suggests that a substantial portion of our happiness I'm not gonna say substantial. A portion of our happiness is hardwired into our DNA. And this genetic component explains why even after major life events, both negative and positive, we tend to return to our baseline level of happiness over time.

这就引出了生活环境因素。实际上生活环境在幸福方程中占比最小，仅贡献约10%的整体幸福感。生活环境包括所有外部因素：收入、婚姻状况、健康，甚至外貌。

So this really brings us to life circumstances. Now life circumstances actually make up the smallest part of this equation. They tend to contribute to only about 10% of our overall happiness and well-being. So life circumstances, it includes all the external factors that make up our lives. So income, marital status, health, even our appearance.

逻辑上我们常认为这些因素对幸福影响最大。毕竟加薪、新房、新恋情、身材满意，似乎都能带来长期快乐。但现实截然不同，这主要源于'享乐适应'现象——无论境遇好坏，我们都会快速适应新常态。

Logically, we often assume these factors have the biggest impact on our happiness. You know, after all, like, a pay raise, a new home, a new relationship, feeling good in your body, that feels like it would make us significantly happier for the long haul. However, in reality, it's a different story. This is largely due to a phenomenon we know as hedonic adaption. We quickly get used to new circumstances, whether they're good or bad.

比如新车或高薪带来的兴奋感只会持续一阵，之后逐渐消退，我们重回情绪基线。这并非说这些毫无意义，像财务安全对减压至关重要，能显著改善贫困者的生活。但长期来看，这些好处的影响确实会逐渐减弱。这个模型最具行动意义的部分（强调只是模型，并非绝对）...

So, like, the excitement of a new car or a big salary feels amazing for a little while, and then the feeling kind of fades and we return to our emotional baseline. This doesn't mean that these things don't matter at all. You know, financial security, for example, is crucial for reducing stress and can seriously lift someone's well-being if they are, you know, in poverty. But the impact on our long term happiness after we've had this benefit or had this thing for a while does tend to become limited and does tend to drop off. The most empowering and actionable part of this model, and let me just say, it is a model, It's not always gonna be a 100%.

虽然存在正反证据，但该模型最可操作的部分在于我们的主动行为——如何选择支配时间。这40%代表完全可控的幸福维度，取决于我们日常的有意识行动：行为活动（放慢节奏、行善、锻炼、亲近自然、艺术创作、回馈社会）、认知活动（练习感恩、重构消极思维、培养乐观心态）以及意志活动（追求有意义目标、提升教育水平、建立牢固关系、品味积极体验）。通过持续践行这些，我们能主动提升幸福水平，不受基因设定点限制，也在一定程度上超越环境制约。

It's definitely like there is evidence for and against it, but the most actionable part of this model is made up of our intentional activities, what we choose to do with our time. This 40% represents the portion of our happiness that is entirely within our control, and it all rests on the conscious things we do and we think about on a regular basis. So this category includes things like behavioral activities. So slowing down, engaging in acts of kindness, exercising regularly, spending time in nature, making art, giving back to the community, cognitive activities, practising gratitude, reframing negative thoughts, cultivating an optimistic mindset, and then volitional activities, committing to meaningful goals, increasing our education levels, building strong relationships, savoring positive experiences. By consistently engaging in these intentional activities, we can deliberately, actively increase our levels of happiness regardless of our genetic set point and regardless, to a degree, of our life circumstances.

简言之，你无法改变基因，也难以预测境遇，但正确心态与日常习惯仍是培育持久幸福的强大工具。尽管基因占比看似更大，但没有人注定终生不幸。对每个人而言，那40%的主动选择都能改变天平倾斜。现在稍事休息，回来后我们将探讨近期关于幸福的常见误解——比如人类是否正变得不快乐？

In short, you can't change your genes, you can't predict your circumstances, But having the right mindset and your daily habits and choices are still incredibly powerful tools for cultivating lasting joy and well-being. And I think that the thing is is that even though genetics might seem like it makes up a bigger slice of the pie, there's not a single person who is, like, completely determined to be unhappy in every single moment of their life. So that 40% of intentional things can still, for every single person, shift the balance and shift the scales for them. Okay, we're gonna take a short break here, but when we return, let's talk about some of the myths you may have seen swirling around about happiness recently. You know, are we becoming less happy?

赚很多钱会让你更快乐吗？希望我能为这些问题提供答案，当然还有一些建议。所以请继续关注我们。

Will making a lot of money make you more happy? Well, hopefully, I have some answers to those very questions plus, of course, some tips. So stay with us.

在《健康那些事》播客中，我们将解答所有让你夜不能寐的健康疑问。

On the podcast Health Stuff, we are tackling all the health questions that keep you up at night.

是的。我是普里扬卡·沃利医生，拥有双重委员会认证的医师资格。

Yes. I'm Doctor. Priyanka Wally, a double board certified physician.

我是哈里·昆达波鲁，一名喜剧演员，也是曾在凌晨3点搜索‘我是不是得了坏血病’的人。

And I'm Hari Kundabolu, a comedian and someone who once Googled, Do I have scurvy at 3AM?

在《健康那些事》里，我们以独特视角探讨健康话题。

On Health Stuff, we're talking about health in a different way.

这不仅关乎我们可以做些什么来改善健康。

It's not only about what we can do to improve our health.

更在于我们的健康状况如何反映我们的生活方式。

But also what our health says about us and the way we're living.

就像我们探讨糖尿病的那期节目

Like our episode where we look at diabetes.

在美国，我是说，50%的美国人都处于糖尿病前期

In The United States, I mean, fifty percent of Americans are prediabetic.

二型糖尿病有多可预防？非常可预防

How preventable is type two? Extremely.

或是我们关于芒果有多神奇的深度分析

Or our in-depth analysis of how incredible mangoes are.

哦，很难向世界其他地方解释

Oh, it's hard to explain to rest of the world

你觉得你们的芒果还不错，因为芒果本来就是

that you like, your mangoes are fine because mangoes are

不可思议的，但你根本想象不到

incredible, but, like, you don't even know.

你不知道。

You don't know.

你不知道

You don't

知道。这将是一段有趣的旅程，敬请收听。

know. It's going to be a fun ride, so tune in.

你可以在iHeartRadio应用、苹果播客或任何你获取播客的地方收听健康相关内容。我们开始吧。

Listen to health stuff on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Here we go.

大家好，我是卡尔·潘。在我的新播客《历史重演》中，我们将探讨当下趋势和头条新闻，并追问：为何历史总在不断重演？你可能知道我是《猪头逛大街》系列电影中第二性感的演员，但我同时也是作家、白宫幕僚，以及——大约十五秒前刚成为的——播客主持人。这些年来，我结识了许多科学、政治和流行文化领域的专家朋友。每周都会有一位嘉宾加入，来解答我迫切想知道的问题。

Hey. I'm Kel Penn, and on my new podcast, Here We Go Again, we'll take today's trends and headlines and ask, why does history keep repeating itself? You may know me as the second hottest actor from the Harold and Kumar movies, but I'm also an author, a White House staffer, and as of, like, fifteen seconds ago, a podcast host. Along the way, I've made some friends who are experts in science, politics, and pop culture. And each week, one of them will be joining me to answer my burning questions.

比如：我们是否正走向像08年那样的又一次金融危机？非一夫一妻制又流行起来了吗？为什么航班提前两分钟降落时登机口从来都没准备好？我们的嘉宾阵容包括皮特·布蒂吉格、斯泰西·艾布拉姆斯、莉莉·辛格和比尔·奈等。

Like, are we heading towards another financial crash like in o '8? Is non monogamy back in style? And how come there's never a gate ready for your flight when it lands like two minutes early? We've got guests like Pete Buttigieg, Stacey Abrams, Lily Singh, and Bill Nye.

当你开始将外太空武器化时，事情可能会变得非常糟糕。

When you start weaponizing outer space, things can potentially go really wrong.

听着，现在的世界确实看起来很可怕。但我的目标是让你听完后对未来能稍微感到宽慰。请在iHeartRadio应用、Apple播客或你获取播客的任何平台收听并订阅《Here We Go Again with Cal Pen》。

Look, the world can seem pretty scary right now because it is. But my goal here is for you to listen and feel a little better about the future. Listen and subscribe to Here We Go Again with Cal Pen on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

她说，约翰尼，孩子们昨晚没回家。

And she said, Johnny, the kids didn't come home last night.

在德克萨斯州中部平原地区，青少年接连死亡——毫无道理的自杀、离奇的事故、残忍的谋杀，这些情节简直像是直接从《绝命毒师》里搬出来的。毒品、酒精、人口贩卖交织其中。

Along the Central Texas Plains, teens are dying, suicides that don't make sense, strange accidents, and brutal murders in what seems to be a plot ripped straight out of Breaking Bad. Drugs, alcohol, trafficking of people.

有些人绝对清楚发生了什么。

There are people out there that absolutely know what happened.

请在iHeartRadio应用、Apple播客或你获取播客的任何平台收听《纸鬼魂：德州青少年谋杀案》。

Listen to Paper Ghosts, the Texas Teen Murders on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我是罗伯特·史密斯，这位是雅各布·戈德斯坦。我们曾主持过一档叫《金钱星球》的节目。现在我们回归制作这档名为《商业历史》的新播客，讲述历史上最伟大的创意、人物和企业，以及商业史上最恶劣的人物、最糟糕的创意和最具破坏性的公司。没有需求支撑的天才创意毫无意义。

I'm Robert Smith. And this is Jacob Goldstein. And we used to host a show called Planet Money. And now we're back making this new podcast called Business History about the best ideas and people and businesses in history and some of the worst people, horrible ideas, and destructive companies in the history of business. Having a genius idea without a need for it is nothing.

就像根本不存在这个创意一样。这是个简单而深刻的教训——做人们需要的东西。首期节目将讲述西南航空如何用廉价机票和免费威士忌在航空业杀出一条血路，这可是最具有德州特色的故事。

It's like not having it at all. It's a very simple, elegant lesson. Make something people want. First episode, how Southwest Airlines use cheap seats and free whiskey to fight its way into the airline business. The most Texas story ever.

那个故事里有很多特立独行的人。我们节目里会有很多特立独行者。还会有不少强盗大亨。真的很多强盗大亨。知道吗？

There's a lot of mavericks in that story. We're gonna have mavericks on the show. We're gonna have plenty of robber barons. So many robber barons. And you know what?

他们并不都是坏人。我们将讨论一些著名商业天才的经典高光时刻，同时也会涉及那些常被忽视的黑暗面，比如爱迪生与电椅的故事。在iHeartRadio应用、Apple播客或任何你获取播客的地方收听商业历史。

They're not all bad. And we'll talk about some of the classic great moments of famous business geniuses along with some of the darker moments that often get overlooked, like Thomas Edison and the electric chair. Listen to business history on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

最近我经常和朋友讨论，我们是不是更悲伤的一代？是不是因为世界感觉像在燃烧（过去几年某些地方确实在燃烧），这代人就注定要受苦？每次聚会时——比如前几天我在邦迪海滩和朋友——我们最先讨论的总是'看到新闻里那件可怕的事了吗？'

I've recently been having a lot of discussions with my friends recently about, like, are we are are we a sadder generation? Is this generation just bound to suffer because of the fact that the world literally feels like it's on fire? And in some cases, in the past couple of years, has literally been on fire. It seems like every time we catch up like, I was at the beach with my friends. I was at Bondi Beach the other day, and it's like the first thing we discussed is like, did you see the horrible thing that happened in the news?

'看到政府这次又干了什么吗？''我跟你讲过那些糟糕的抗议活动吗？我的工作有多恶心，我过度加班，经济状况一团糟，还丢了工作'...每次聚会开场总要先把这些破事倒完，假装世界没那么糟，假装我们还能暂时逃避现实。现在要保持清醒真的很难。我一直在思考这个问题，可能因为社交媒体让人们更公开承认自己在挣扎，更意识到世界形势有多严峻。

Did you see what, like, that government is doing this time? Did I tell you about, like, these awful protests and how awful my job is and how overworked I am and all that, like, you know, my financial situation is bad and I've lost my job and blah blah blah. It's like every single time we hang out, the first thing we have to just get out of the way is like, alright. Let's just address how shit the news is and how terrible the current state of the world is and, you know, pretend for as long as we can or, like, try and, like, get a respite from it and try and pretend that it's not making everyone more miserable day by day, it's hard to kind of keep your head above water at the moment. I've really been, like, pondering it, probably because of social media and how I think people are being more open about the fact that they're struggling and are, like, really acknowledging that the circumstances of the world are pretty dire.

我们作为整体是不是变得更不快乐了？幸福水平有明显变化吗？有几个组织年复一年试图回答这个问题，他们研究金钱、经济与幸福的关系，并评估各国的幸福水平。顺便说，截至2025年，芬兰已连续八年蝉联全球最幸福国家。

Are we becoming less happy as a collective? Is this has there been a noticeable change in happiness levels? So there are a couple of groups, a couple of organizations that attempt to answer this very question year after year. They also do a bunch of work around how money, economics, and happiness tie together, and they also assess happiness levels in each country. Turns out the happiest country in the world, by the way, is Finland eight years in a row as of 2025.

如果你是芬兰人，告诉我你们国家做了什么让你们这么幸福？你们真是群快乐的人。其中一项研究是《世界幸福报告》，由牛津大学每年联合开展——我记得合作方是乐施会或联合国——还有盖洛普这家调查公司，对，他们专门做问卷调查。

If you're from Finland, tell me what's happening in your country that is making that the case because you guys are some happy folks. But one of these attempts is the World Happiness Report. It's conducted year after year by the University of Oxford in collaboration with I think it's either Oxfam or the UN and then also Gallup, the, like, survey company surveys. Yeah. They do, like, surveys and polls.

结果显示过去几十年全球平均幸福水平相当稳定，基本维持在70分左右——不是糟糕的50分，当然也不是满分100分。但最新分析揭示了一个令人担忧的趋势，尤其在年轻一代中尤为明显。

And the results have shown a pretty stable average level of happiness over the past few decades. Everyone's kind of sitting around, like, the 70 mark. Like, not 50 where things are getting terrible. Definitely not a 100. However, recent analysis has revealed a really concerning trend, particularly in younger generations.

自2010年左右以来，年轻人的幸福感和生活满意度出现了明显下降。这是自多国开展此类研究以来，首次出现年轻人比年长者更不幸福的现象。显然我们希望关注所有年龄段、所有人群的幸福与不幸，但一直以来我们都认为青春本该是——或者说应该尽可能成为——一个美好的黄金泡沫。因此这个黄金泡沫看似破裂的事实，自然让许多人深感忧虑。研究者指出了诸多因素，当然这仍是个持续讨论中的话题。

There have been and has been a noticeable decline in happiness and the life satisfaction of young people since around 2010. For the first time since these studies have been conducted in countless countries, young adults are less happy than their older counterparts. And, obviously, we want to address happiness and unhappiness in every single age group and every single population, but we've kind of always assumed that our youth is, like, this nice golden bubble or should be this nice golden bubble for as many people as possible. So the fact that that golden bubble has seemingly burst is obviously making a lot of people super concerned. Researchers point to a lot of different factors, but, of course, like, it's an ongoing discussion.

社交媒体的兴起是个重要因素。大家都想归咎于此。某种程度上我也认为它难辞其咎——技术的快速崛起让我们很难不通过与他人比较来主观感受幸福。但最近有文章和书籍指出，将责任推给社交媒体其实完全是转移注意力的做法。

The rise of social media is a big one. Everyone kinda wants to pin it on that. And in some ways, I do think it's responsible. Like, the rapid emergence of technology has made it really hard to experience happiness subjectively without comparing it to someone else. But there have been recent articles and books written which are saying blaming social media is actually just, like, a complete red herring.

仔细审视就会发现，其影响其实不如经济状况或对未来乐观程度等因素严重。但《2024年世界幸福报告》仍将其列为主要影响因素。研究确实明确将青年福祉下降与网络使用增加联系起来。我最近看到美国国家经济研究局的文章指出，2013年前后年轻人（尤其是女性）的福祉出现了特定滑坡——这与什么事件同步发生的？

Like, it's really when you look at it, the impact of it is not as severe as other things like economic conditions or a sense of optimism for the future. But people do continue to say that it is a main contender in the 2024 World Happiness Report. They did manage to explicitly link the decline in youth well-being to increased Internet usage. I actually saw a recent article from the National Bureau of Economic Research which noted a specific collapse in the well-being of young people, especially women around 2,013. What did that coincide with?

那正是智能手机普及的时期。但经济困境、政治不稳定感、日益严重的孤独感也都难辞其咎。我认为技术最容易成为替罪羊，因为它是过去几十年里社会变化最迅速的领域。但回到核心问题：真正令人担忧的是主体是年轻人。我们始终相信那个著名的U型幸福曲线——二十岁左右的年纪本该是人生最幸福的阶段。

That coincided with the widespread adoption of smartphones. But, again, economic hardship, a sense of political instability, increased loneliness, they are all also to blame. I think technology is just the easiest one to kind of pin it on because it is the thing that has most rapidly, I think, changed about society in the last couple of decades. But, again, like, back to this is that what's really concerning is that it's mainly young people. And we have, again, always adopted this belief based on this very famous u shaped curve of happiness that you should be the happiest version of yourself in your late teens and in your twenties.

原本人到中年才开始真正感受事业、家庭和财务责任的压力。如今这些压力都提前了。人们更早地体验到了焦虑、压力和恐惧。解释这种现象的理论很多，但我觉得二十多岁不再是允许试错、稍显无忧的年纪——似乎必须更快地成熟起来。

And, you know, it's midlife where you should be really starting to perhaps feeling the the pressures of career and family and financial responsibilities. A lot of that is now moving up. People are adopting this sense of, like, anxiety and stress and fear a lot earlier. And there are so many explanations for that, but I feel like our twenties are no longer this time for experimentation and this time to be a little bit carefree. It feels like you have to get serious a lot quicker.

这也是为何我们开始出现'青年危机'这个近十五年才出现的新概念。过去只有'中年危机'——人们在那时才会突然陷入对人生意义的清醒认知与困惑，产生存在主义焦虑。现在这种危机提前了，人们的积极情绪在减少。

It's also why we're starting to see people have quarter life crises. That's, like, a new term that's only been introduced in the last maybe fifteen years. It used to always be about the midlife crisis, this point where people really had this, like, moment of clarity and confusion and just, like, existential dread around what their life really meant and what they really wanted out of their life. That's happening earlier. People are feeling less positive.

关键在于中年阶段的幸福低谷并未发生太大变化。年长者仍保持着相近的幸福水平，这固然是好事。但这确实表明了一个显著转变：二十岁出头的人生高峰已不再是常态。由于种种原因，二十多岁的幸福变得愈发艰难。

And the thing is is that we're not seeing much of a change in, like, that midlife low point. People, like, in the later years are still kind of experiencing the same levels of happiness, which is a good thing. But it is really going to show that there is this remarkable shift. The early twenties high point is no longer the is no longer the norm. Happiness feels harder in our twenties for a lot of reasons.

那些并不新鲜的事。要知道，当高中或大学毕业那一刻，我们会经历巨大的社交断层——所有友谊结构都像爆炸般瓦解。而社会却期待我们同时完成这么多事：建立生活、发展事业、拓展新社交圈、经营稳定的恋爱关系。这一切都发生在新环境中，同时还得积累财富。所以我觉得很多人真的非常挣扎，很多人都在想：天啊。

Things that aren't new. You know, there's this massive social displacement or social splintering where all our structures of friendship just kind of, like, explode the moment that we graduate high school or uni. And, you know, we are expected to do so many things at once, build a life, build a career, build new social circles, build a primary stable romantic relationship. All whilst we're in, like, a new, you know, environment, also meant to build, like, financial wealth. And so I think that a lot of us are really, really struggling, and a lot of us are really thinking like, oh my god.

难道这就是我未来四十年的生活？其实未必。很多人想到幸福感的U型曲线时就会觉得：好吧，等我30岁后一切就开始走下坡路了。

Is this, like, the next forty years of my life? Not necessarily the case. A lot of people think about that U-turn of happiness or that U shape of happiness and think like, alright. Cool. Once I turn 30, it all goes downhill.

但重要的是要记住这只是个模型，不是个人诊断工具。它并不是说每个人的生活都会遵循二十岁巅峰、四五十岁低谷、六七十岁回升的模式。这只是从群体角度而言，如果我们统计十万人的幸福感，会发现这种总体趋势。但这不意味着你不能成为例外。

But it is important to remember that it's this is a model. It's not an individual diagnostic tool. It's not saying that every single person's life will follow this, like, peak in twenties, drop down in your forties and fifties, and then come back up in your, like, sixties and seventies. It's just saying that in terms of a collective, if we were to put a 100,000 people in the room and and plot their happiness, there would be this general kind of flow or general pattern. Doesn't mean that you can't be the outlier.

也不意味着人们不会在这个尺度上起伏波动。比如你45岁时可能过得特别好，然后46岁被解雇，这些波动的平均值就在中间位置。这并不代表中年缺乏积极情绪——我特别不希望这种误解传播。尽管模型显示存在低谷，但人们依然能体验快乐。

Doesn't mean that people don't shift up and down that scale over the years. Like, you may have, like, a really great year at 45, and then, you know, at 46, you get fired, and the average of that is kind of in the middle. It doesn't mean that there is a lack of positive emotions in midlife. I really don't want that to spread. Like, people are still experiencing happiness despite the model saying that there is a dip.

这个低谷不会低于50分。所以人们大体上还是处于快乐状态，但趋势提前确实说明全球幸福率在下降。我强调这点是不想让那些即将30岁或快步入而立之年的人觉得：完了，我要开始坐过山车了。

The dip doesn't go below 50. So it is like people are still on the up mostly happy, but the fact that that's shifting earlier is really showing that the global rate of happiness is kind of diminishing. I just wanna make sure that we put that in there so that no one's, like, sitting here maybe on the cusp of 30, maybe on the cusp of of their late twenties thinking, oh my god. Wow. I've gotta strap in for this, like, part of the roller coaster.

不，绝对不是。生活中依然有快乐和美好等着你。说完这些，我想拆解几个关于幸福的常见迷思——无论是明示还是暗示的。第一个迷思是：你可以永远快乐。

No. Absolutely not. There is still joy and great stuff waiting for you. So with that all being said, I do wanna break down some of the other key myths that we might be being sold about happiness, whether deliberately and explicitly or kind of implicitly. The first myth being, you can be happy all the time.

或者只有事事顺心才能快乐。天啊，要是我早知道这有多荒谬，就能省去治疗中多少困惑啊！特别是那些我对着治疗师说'求求你告诉我消除所有负面情绪的秘诀'的诊疗时刻。

Or you can only be happy if things are going really, really great for you. Oh my goodness. If only I'd known how false this was, it would have saved me a whole lot of confusion in therapy sessions. Specifically, therapy sessions where I would, like, sit with my therapist and basically be like, please, like, give me the secret to eliminating all nonpositive emotions. Like, give me the secret to not being sad.

告诉我治愈悲伤的秘诀。意料之中。根本没有秘诀。这只是生活的一部分。

Give me the secret to curing my grief. Surprise. Surprise. There was no secret. It's just a part of life.

认为我们应该永远处于极乐状态的想法不仅不切实际——我想我们都已明白这点——而且极其有害。生活是情感的完整光谱。而真正的人性，我认为你会意识到，随着年龄增长，就是要体验所有这些情感。这才是关键所在。

The idea that we should be in a constant state of bliss is not only unrealistic, as I think we have all learned. It's also deeply unhealthy. Life is a full spectrum of emotions. And to be truly human, I think you realize this, like, the older you get is to experience them all. That's, like, the whole point.

现代人对永恒积极性的痴迷让我们注定失败。这也导致了心理学家所称的'情绪多样性'的缺失。我们之前在播客中讨论过这个问题，但让我们再回顾一下。2014年《实验心理学杂志》发表了一项开创性研究（距今已十多年），首次提出了情绪多样性的概念，并从环境和生态学角度进行了类比。

The modern obsession that we have with, like, perpetual positivity sets us up for failure. It also leads to a lack of what psychologists call emodiversity. And we've talked about this on the podcast before, but let's just revisit it. So there was this groundbreaking study published in the Journal of Experimental Psychology back in 2014, so over a decade ago now, that introduced this concept of emo diversity. And it draw it drew an analogy from the environment and from ecology.

正如我们所知，生物多样性对健康生态系统至关重要——你需要昆虫，需要泥土，需要沼泽才能拥有美丽的鸟儿、蜜蜂和花朵。情绪多样性同样表明：我们需要各种情绪的相对丰富来维持心理健康。基本上，你需要厌恶、恐惧、尴尬、悲伤，才能拥有欢乐、敬畏、希望和感恩。由Geordie Kordback博士领导的研究团队发现，那些体验过广泛积极和所谓消极情绪的人，实际上患抑郁症的可能性更低。他们更——或者说更好地——具备应对生活挑战的能力。这与我们很多人曾经相信的'要快乐就必须尽可能多地体验快乐'的观念完全相反。

Just as biodiversity, we know, is totally crucial for a healthy ecosystem, like, you need the bugs, you need the dirt, you need the swamps to have the pretty birds and the bees and the flowers, Emo diversity points to the fact that we need a variety and relative abundance of emotions for psychological health. Basically, you need the disgust, you need the fear, you need the embarrassment, the sadness to have the amusement, the awe, the hope, the gratitude. The researchers which were led by Doctor Geordie Kordback found that people who experienced a wide range of both positive and so called negative emotions, they were actually less likely to suffer from depression. And they were more or, I would say, better equipped to handle life's challenges, which is so counter to, I guess, what I once believed, what a lot of us believe, that is to be happy, you must experience as much happiness as possible. You have to load it up.

你必须让它像场景中爆发那样。这就像个等式：某样东西越多（你拥有的快乐越多），输出就会越快乐。但事实似乎并非如此。他们反复研究发现：关键在于你需要接触自己的不同面向，了解自己对困难与美好事物的反应，才能真正感觉良好。我们所有的情绪都有其目的。

You have to make it, like, burst at the scenes. Like, this is an equation where the more of one thing, the more happiness you have, the more the output will be a happy one. That doesn't seem to be the case. What they found time and time again, the takeaway is that you need to be in touch with all different sides of yourself and how you respond to certain hard and great things in order to feel good. All of our emotions serve a purpose.

压抑情绪首先意味着它们会在你最意想不到、最不愿处理的时候突然出现，而你却没有应对技巧。但更重要的是，你会错过这个事实：悲伤和痛苦说明你的生命中存在过真爱。愤怒能激励你对抗不公。焦虑则是很好的威胁预警系统，或是生活需要改变的信号。

Suppressing them, firstly, just means that they're gonna crop up when you least expect them and don't wanna deal with them, and you won't have the skills to deal with them. But, also, you'll miss out on the fact that, you know, sadness and grief is a sign that true love and deep love has been in your life. You know? Anger can motivate you to confront injustice. Anxiety is, like, a great warning system for threats or a sign that something in your life needs to change.

这些都是信使。它们都是我们情绪多样性、情感生态系统中至关重要的部分。所以当你一味追求永恒快乐时，实际上可能导致情感压抑，从长远来看反而让你更难获得快乐。第二个类似迷思是：'当我得到这个或到达那里时，我就会快乐'——把快乐视为终点站。

Like, these are all messengers. They are all crucial parts of our emo diversity, of our emotional ecosystem. So when you just chase constant happiness, it might actually lead you to emotional suppression, and it might actually make it harder for you to be happy in the long term. Myth two, which is kind of similar, is when I get this or when I get there or when I get that, I will be happy. Viewing happiness as a destination.

我想我们都说过类似的话，比如'好吧，我只需要得到这次晋升，然后我就会超级开心'。'当我找到男朋友、女朋友或伴侣时，一切就会步入正轨'。'我只需要熬过工作上的这段低谷期'。'我只需要解决这个问题'。'我只需要实现那个目标'。

I think we've all said it before, like, okay, I just need to get this promotion and then I'll be super happy. When I get the boyfriend, the girlfriend, the partner, like, everything's gonna lock into gear for me. I just need to get past this bad period at work. I just need to fix this thing. I just need to achieve that thing.

我只需要掌握世间万物。这种信念，我要大声明确地说，是个陷阱，而且是个常见的陷阱。当我们真正达到那个我们幻想已久、寄托了无数未来期许的节点时，目标线又会继续前移。它不断向前移动，永无止境。我们如此渴望的东西，最终却发现我们把太多赌注押在它能让生活变好这件事上。

I just need to master literally everything. This belief, I'm gonna just say it loud and clear, is a trap, and it is a common one at that. Once we get to that point that we have put and we have fantasized about and we put so much of our promise for the future in, the goalpost just moves further. And it moves further and further and further. And we have this thing that we've so desired, and we've realized that we've placed a lot of our bets on this thing making life better.

与此同时，真正能让我们快乐的基础却并不存在。这个概念被称为享乐适应。简单来说，我们会对积极和消极的环境都产生习惯。所以即使发生了天大的好事，从长远来看也不总是意义重大，你最终会适应最初带来的那种幸福感。这个概念最早由心理学家唐纳德·坎贝尔和菲利普·布里克曼在20世纪70年代提出。

Meanwhile, the foundation around it is not there for us to actually be happy. This concept, it's known as hedonic adaptation. Basically, we get used to both positive and negative circumstances. So even if a really great thing happens to you, it still doesn't always feel like it means a lot long term, and and you basically get used to the happiness that initially elicited. So this concept was first proposed by the psychologist Donald Campbell, Philip Brickman, I think in, like, the nineteen seventies.

这个概念的基础是一项关于彩票中奖者和事故受害者的著名研究。这是两个极端案例。研究发现，虽然中奖者会经历短暂的幸福激增，事故受害者会遭遇幸福感的急剧下降，但随着时间的推移，两组人都倾向于回归到他们最初的幸福基线，也就是我们之前提到的那个幸福设定点。我们的大脑具有惊人的适应能力，能适应各种新环境，无论是好是坏，这其实是件好事。

And the basis for this concept was a really famous study on lottery winners and accident victims. Two sides of, like, the spectrum. And they found that, you know, whilst the lottery winners experienced this, like, initial surge in happiness and accident victims experienced a deep drop in their well-being, over time, both groups tended to return to their original happiness baseline, that same happiness set point that we mentioned earlier. Our brains, they have this remarkable ability to adapt to new circumstances, both good and bad, which is a great thing. You know?

这也意味着当不幸发生时，很多人有望重新振作。所以，虽然实现目标可能让你兴奋不已，但我们很快就会习以为常，然后开始寻找下一个能让我们快乐的东西——新车、新潮小玩意、新恋情。是的，最初感觉棒极了。

It also means that when terrible things happen, hopefully, a lot of people can rebound. So, you know, whilst achieving a goal might give you a great rush, we do quickly get used to it, and we start looking for the next thing to make us happy. The new car, the new fancy gadget, the new relationship. Yeah. It feels amazing at first.

但新鲜感很快就会消退。我总喜欢用买新衣服来打比方：'太好了，我的衣橱终于圆满了'。你有没有过这种感觉：'哦耶，终于不用再买衣服了'。

The novelty then wears off. You know, I always use the analogy of, like, getting a new piece of clothing and being like, yes. Finally, my closet is complete. Do ever have this feeling where you're like, oh, yes. Finally, I don't need to buy any more clothes.

'我拥有了理想衣橱里该有的一切'。然后穿了几次就腻了，又开始惦记下一件，觉得'天啊，我根本没衣服可穿'。我知道这个比喻有点傻，但道理是一样的。当然，这并不意味着要放弃追求想要的东西或达成目标，偶尔犒劳自己、给自己点小奖励也无可厚非。

I have everything I need, everything that I thought the best wardrobe would have. And then, like, you wear it a few times, you get sick of the next piece, and you're like, oh my god. I don't have any clothes. Like, I know it's a silly analogy, but that's the same thing that's happening here. Obviously, that doesn't mean, like, give up on working towards things you want or achieving goals or, you know, giving yourself a sweet treat or, like, a fun little prize every now and again.

完全不是这样。这些固然都是重要的贡献，但它们并非根基，也不能成为幸福的唯一支柱。就像你只关注外在事物时，就好比还没砌墙就先开始装修房子——从装饰品、壁纸或家具入手。这更多是一种内在体验和日常习惯，而非一蹴而就的事。虽然可能与我们被教导的理念相悖，但认识到这点很重要。

Not at all. Like, these are all important contributions, but they are not the foundation, and they cannot be happiness's only sustenance. It's like when you only focus on the external stuff, it's like trying to build a house by starting with the decorations or starting with the wallpaper or the furniture when you don't even have the walls yet. It is a much more internal experience or a daily habit than a one off. And that's probably counter to what we've been taught, but it's important that we know that.

之前我提到过彩票中奖者。事实上在幸福研究中他们经常被提及，特别是当人们想回答这个问题时：金钱能让我们更幸福吗？我不知道你是否已经知道答案，但你可能不了解答案背后的全部研究。

Now I mentioned lottery winners before. They actually come up quite a bit when people research happiness as it turns out, especially when people wanna answer this question. Does money make us happier? Well, you I don't know if you already know the answer. You may or may not, but you may not know all the research behind the answer.

请继续收听，我们马上就会讨论这个话题以及其他更多内容。

So stay with us. We're gonna talk about that and so much more in just a second.

在

On the

《健康那些事儿》播客中，我们将解答所有让你夜不能寐的健康问题。

podcast Health Stuff, we are tackling all the health questions that keep you up at night.

是的，我是普里扬卡·沃利医生，拥有双委员会认证的医师资格。

Yes. I'm Doctor. Priyanka Wally, a double board certified physician.

我是哈里·昆达博鲁，一名喜剧演员，也是曾在凌晨三点搜索'我是不是得了坏血病'的人。

And I'm Hari Kundabolu, a comedian and someone who once Googled, Do I have scurvy at 3AM?

在《健康那些事》节目中，我们以独特视角探讨健康话题。

On Health Stuff, we're talking about health in a different way.

这不仅关乎我们如何改善自身健康。

It's not only about what we can do to improve our health.

更在于我们的健康状况如何反映生活方式。

But also what our health says about us and the way we're living.

比如我们讨论糖尿病的那期节目。

Like our episode where we look at diabetes.

在美国，有50%的人群处于糖尿病前期状态。

In The United States, I mean, fifty percent of Americans are prediabetic.

怎么

How

二型糖尿病有多大的可预防性？

preventable is type two?

非常。或者我们对芒果有多么不可思议的深入分析。

Extremely. Or our in-depth analysis of how incredible mangoes are.

哦，很难向世界其他人解释

Oh, it's hard to explain to rest of the world

比如，你们的芒果没问题，因为芒果

that you like, your mangoes are fine because mangoes

确实不可思议，但你们甚至都不了解。

are incredible, but, like, you don't even know.

你们不了解。

You don't know.

你们不了解。

You don't know.

这将是一段有趣的旅程，敬请关注。

It's going to be a fun ride, so tune in.

在iHeartRadio应用、Apple Podcasts或任何你收听播客的地方获取健康资讯。

Listen to health stuff on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

开始了。嘿，我是卡尔·潘，在我的新播客《Here We Go Again》中，我们将聚焦当下热点话题并追问：为何历史总在重演？你可能认识我是《猪头逛大街》系列电影里第二性感的演员，但我同时也是作家、白宫幕僚，以及大约十五秒前刚上任的播客主持人。这一路上，我结识了许多科学、政治和流行文化领域的专家朋友。

Here we go. Hey. I'm Kel Penn, and on my new podcast, Here We Go Again, we'll take today's trends and headlines and ask, why does history keep repeating itself? You may know me as the second hottest actor from the Harold and Kumar movies, but I'm also an author, a White House staffer, and as of, like, fifteen seconds ago, a podcast host. Along the way, I've made some friends who are experts in science, politics, and pop culture.

每周都会有一位嘉宾加入节目，解答我迫切想知道的问题。比如：我们是否正走向像08年那样的金融崩溃？非一夫一妻制又流行起来了吗？为什么航班提前两分钟降落时登机口永远没准备好？我们的嘉宾阵容包括皮特·布蒂吉格、斯泰西·艾布拉姆斯、莉莉·辛格和比尔·奈等人。

And each week, one of them will be joining me to answer my burning questions. Like, are we heading towards another financial crash like in o eight? Is non monogamy back in style? And how come there's never a gate ready for your flight when it lands like two minutes early? We've got guests like Pete Buttigieg, Stacey Abrams, Lily Singh, and Bill Nye.

当你开始将外太空武器化时，事情可能会变得非常糟糕。

When you start weaponizing outer space, things can potentially go really wrong.

听着，当今世界看起来确实很可怕——因为它确实如此。但我希望通过这个节目让你在聆听后对未来稍感宽慰。请在iHeartRadio应用、Apple Podcasts或任何你收听播客的平台订阅《Here We Go Again with Cal Pen》。

Look. The world can seem pretty scary right now because it is. But my goal here is for you to listen and feel a little better about the future. Listen and subscribe to here we go again with Cal Pen on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

她说：约翰尼，孩子们昨晚没回家。

And she said, Johnny, the kids didn't come home last night.

在德克萨斯州中部平原，青少年接连死亡——难以解释的自杀、离奇事故、以及宛如《绝命毒师》剧情的残忍谋杀案。毒品、酒精、人口贩卖交织其中。

Along the Central Texas Plains, teens are dying, suicides that don't make sense, strange accidents, and brutal murders in what seems to be a plot ripped straight out of Breaking Bad. Drugs, alcohol, trafficking of people.

确实有人知道事情的真相。

There are people out there that absolutely know what happened.

请在iHeartRadio应用、Apple播客或你获取播客的任何平台收听《纸幽灵：德州青少年谋杀案》。

Listen to Paper Ghosts, the Texas Teen Murders on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

当五十年代的好莱坞、一位怀揣梦想的古巴音乐家与史上最具标志性的情景喜剧相遇，你会得到什么？你会认识德西·阿纳兹——一位开拓者、商人、丈夫，或许最重要的是，他是首位打破黄金时段电视壁垒的拉丁裔。我是威尔默·瓦尔德拉玛，没错，我和你们数百万人一样是看着他的节目长大的。但对我而言，我在他的故事中看到了自己的影子。

What do you get when you mix nineteen fifties Hollywood, a Cuban musician with a dream, and one of the most iconic sitcoms of all time? You get Desi Arness, a trailblazer, a businessman, a husband, and maybe most importantly, the first Latino to break prime time wide open. I'm Wilmer Valderrama, and yes, I grew up watching him, probably just like you and millions of others. But for me, I saw myself in his story.

从种植金丝雀笼到今晚的纽约，这是一段漫长的旅程。

From planting canary cages to this night here in New York, it's a long ways.

在这档由德西·阿纳兹和威尔默·瓦尔德拉玛主持的播客中，我将带你探索德西的人生轨迹，他与我的生命交汇时刻，他如何重新定义美国电视，以及这对我们这些在荧幕外等待看到自己面孔的观众意味着什么。这是一个关于先驱者如何照亮后来者道路的故事，也是我们如何传承他精神遗产的见证。请收听由德西·阿纳兹和威尔默·瓦尔德拉玛主持的节目，这是My Cultura播客网络的一部分，可在iHeartRadio应用、Apple播客等平台获取。

On the podcast starring Desi Arnaz and Wilmer Valderrama, I'll take you on a journey to Desi's life, the moments he has overlapped with mine, how he redefined American television, and what that meant for all of us watching from the sidelines, waiting for a face like ours on screen. This is the story of how one man's spotlight lit the path for so many others and how we carry his legacy today. Listen to starring Desi Arnaz and Wilmer Valderrama. That's part of the My Cultura podcast network available on the iHeartRadio app, Apple Podcasts, or wherever you get your podcast.

现在我们来剖析关于幸福的迷思，其中最重要的第三个迷思是：金钱能让我更快乐。我们都听过两种说法——'金钱买不到幸福'或'金钱能买到幸福'，但究竟哪种正确？要回答这个问题，你需要了解2010年诺贝尔奖得主丹尼尔·卡尼曼和安格斯·迪顿在普林斯顿大学进行的著名研究。

So we're breaking down some of the myths of happiness, which brings us to one of the most significant, which is myth three, money will make me happier. We've all heard that phrase. Like, money can't buy you happiness or money can buy you happiness. I don't know which way you are hearing it, but it which one of those is true? So what you need to know if you wanna answer this question is you need to know of a very famous 2010 study done by Nobel Prize winners, Daniel Kamen and Angus Deaton from Princeton Princeton University.

我差点说成哥伦比亚大学——这项普林斯顿大学的研究试图一劳永逸地解答这个问题。他们发现情绪幸福感确实会随收入增长而提升，但存在临界点。2010年在美国这个临界点是年收入7.5万美元（按通胀计算现在约11万美元），超过这个数值后，更多金钱对人们的日常幸福感没有显著影响。

I was gonna say Columbia, but from Princeton University, which basically they wanted to answer this question. They wanted to really just, like, for once and for all, investigate this, give us a clear answer. And what they found was that emotional well-being does tend to rise with income up until a point. And that point in the year 2010 was $75,000 a year in The US, which is about a $110,000 now when we calculate for inflation. Beyond that point, more money didn't seem to make a significant difference to people's daily feelings of happiness.

这是因为拥有足够的金钱来满足基本需求，舒适地生活而无需为账单和经济不稳定而焦虑，最初会对我们的幸福感产生巨大的改变人生的影响。我最近在听喜剧演员罗比·霍夫曼谈论这个话题。天啊，我觉得她是世上最有趣的人。我觉得她简直笑死人了，但她从小家境非常非常贫困。我记得她好像是十个孩子中的一个，她非常坦率地谈到当她开始通过喜剧、写作和表演赚钱时，那彻底改变了她的生活。

This is because having enough money to meet our basic needs and to live comfortably without the stress of bills and financial insecurity, that initially has a huge life changing impact on our well-being. I was actually listening to the comedian Robbie Hoffman talk about this the other day. Freaking I think she is the funniest person alive. I find her absolutely hilarious, but she grew up really, really poor. I think she was, like, one of 10 kids, and she, like, spoke really candidly about how when she started making money as a comedian and as a writer and as an actress, like, that changed her life.

但她说，你知道吗，我现在有很多有钱的朋友，他们甚至赚得更多，他们会说‘哦，是啊，我其实没怎么感受到那种变化。我一直过得还不错，挺稳定的’，对他们来说这并没有真正改变什么。要知道，在满足基本需求加上一些娱乐开销、非必需品消费，或许还能旅旅游之后，金钱并不能缓解那些已经存在的问题，特别是对于那些本就处境艰难的人。2018年的一项新研究实际上为这个观点增添了一个耐人寻味的细节。

But she was like, you know, I have a lot of now I have a lot of rich friends who have come into even more money, and they're like, oh, yeah. I didn't really experience that. Like, I was always kind of okay and kinda stable, and they're like, this didn't really change anything to me. You know, beyond the basic needs plus some fun money, some non essentials, maybe some travel, money cannot alleviate the problems that were already there, especially for people who were already struggling. A more recent 2018 study actually adds a fascinating nuance to this.

研究发现，虽然高收入人群更容易产生以自我为中心的积极情绪，比如自豪感或成就感，但低收入人群则更可能体验到与他人相关的积极情绪，如爱与同情。这篇发表在《情感》期刊上的论文中，研究者总结道（我直接引用）：‘实际情况似乎是，你的财富会引导你走向不同类型的幸福。富裕个体可能更多从成就、地位和个人功绩中获得积极情绪，而较不富裕的个体似乎更多从人际关系、关怀他人和与他人联结的能力中获得幸福。’对我来说——不知道你怎么想——后者听起来像是更丰富、更可持续的幸福来源。我是知道的。

They found that whilst people with higher incomes tend to experience more positive emotions centered on themselves, like pride or a sense of accomplishment, lower income people are more likely to experience more positive emotions related to others, like love and compassion. In this paper, it was published in the journal Emotion, these researchers concluded, and I quote, what seems to be the case is that your wealth predisposes you to different kinds of happiness. Whilst wealthier individuals may find greater positivity in their accomplishments, status, and individual achievements. Less wealthy individuals seem to find more positivity and happiness in their relationships, their ability to care for, and ability to connect to others, which to me, I don't know about you, that sounds like a much more enriching and sustainable source of happiness. It's gonna I know.

抱歉，这话可能有点老套——但如果没人分享，成就还有什么意义？我出书时就深有体会。对吧？

I'm sorry. It's gonna sound cliche, but what is the point of an accomplishment if you don't have anyone to share it with? I felt this, like, when I published my book. Right? Yeah.

出版书籍当然很棒，我感到无比自豪。但最棒的是我能举办盛大派对，和那些支持过我的朋友家人一起庆祝。他们在我创作过程中给予了惊人帮助——那才是我生命中最美好的一天。和他们共享开放酒吧、举杯畅饮、同切蛋糕的时刻，比个人成就本身更有意义。我要说的是：金钱或许买不到幸福。但唱个反调——它能买来便利，这实际上能让你有更多时间陪伴珍视之人、做热爱之事，这些确实能提升整体幸福感。

It was great publishing a book. And I felt such a sense of pride, but then I got to do this whole big party with, like, my friends and my family and the people who had helped me and done such amazing things to support me whilst I was doing that, that was, like, the best day of my life. Like, that was amazing that I got to, you know, do that with them and got to, like, have an open bar and, like, shout some drinks and eat cake with them and, you know, that was more meaningful than the individual accomplishment of it all. I will say, the thing is is that money may not buy happiness. To play devil's advocate, it does buy convenience, which may actually give you more time to be around the people you value and to do the things that you love, which does contribute overall to happiness.

比如，若能负担网购杂货的额外费用，意味着有更多时间陪伴孩子，你可能会更幸福。或者选择优步而非公交，让你早晨能放慢节奏、提前到达活动场所或享受自我护理时光，这都会提升幸福感。但某种程度上，金钱也可能让你孤立——我想这就是为什么很多富人只和其他富人交朋友。我常好奇，他们穷困潦倒时的那些朋友去哪儿了？

For example, you know, if you can afford to buy groceries online at that extra cost, meaning you have more time to spend with your kids, you probably will be happier. Or if you can Uber rather than public transport, meaning you have more time in the morning to slow down or to get to a function early or to, like, spend time on self care, you will be happier. But at some stage, it probably also isolates you, which is why I think a lot of rich people are only friends with other rich people. And, like, I kind of wonder, you know, what happened to, like, the people they were friends with when they had no money or when they were really struggling? Where did those people kind of go?

就像人们总好奇——前几天我在Instagram看到：当杜阿·利帕和童年好友度假时，是她买单还是AA？某种程度上，金钱也可能成为人际间的砖墙。如果幸福不在于追逐金钱，不在于追求持续快感，不在于外在成就——那我们究竟该如何培养它？要知道，这可是与主流建议背道而驰的。

It's like when people always wonder I saw this on Instagram the other day. Like, when Dua Lipa goes on vacation with her, like, childhood friends, like, does she pay? Like or do they pay? Like, at some point, I think money can also become something that puts puts, like, a brick wall between you and other people. So if happiness isn't about chasing money, it isn't about chasing constant pleasure, it isn't about chasing external achievements, what can we actually do to cultivate it contra you know, counter to what everyone's been saying would be able to help us?

我要分享四个实用的心理学策略，这些策略不仅有科学依据，而且超越了写日记和运动这些我们都知道重要的方法，希望能以深刻的方式丰富你的生活。至少我希望如此。现在我想先给你两个即时可用的工具和两个长期工具，第一个工具是制作幸福蓝图。我的心理治疗师教我这个方法，用来品味积极体验。当好事发生时，比如收到赞美、看到绝美日落、喝到超棒的阿佩罗开胃酒，或是遇到一只可爱的收容所小狗。

So I'm gonna give you four practical, of course, psychology backed strategies that go beyond, like, journaling and exercise, which we know are important, to hopefully, like, enrich your life in a seriously deep way. At least, I hope. So I wanna give you two tools for now and two tools for the long term, starting with my first tool, which is to make a happiness blueprint. So my therapist actually taught me this as a way to savor positive experiences. When something good happens, you receive a compliment, you know, you watch a really beautiful sunset, you have, like, a really amazing, like, Aperol spritz, like, you, I don't know, meet a really cute shelter dog.

别让这些时刻轻易溜走。停下来片刻，有意识地关注这个时刻唤起的感官细节和情感。你可以和别人分享这个体验，也可以记在手机备忘录里。

Like, don't just let it pass. Pause for a moment. Like, consciously focus on the sensory details and the feelings that this moment evokes. You can, you know, share that experience with someone else. You can write it down on your notes app.

如果你关注我的Instagram，就知道我有个叫'微笑档案'的习惯，每个月我都会拍下让我微笑的事物存在手机应用里，有时会分享出来。你也可以简单地在脑海中重播这个时刻。这种品味行为能帮助大脑巩固积极记忆，从中汲取最大快乐。研究表明，经常品味积极体验（比如甜点的第一口）的人，幸福指数更高，抑郁程度更低。通过这种品味，你的身心会真正理解幸福意味着什么，而不是让快乐成为转瞬即逝的东西。

If you follow me on Instagram, you know I do this thing called a smile file, where every month, like, I, take photos of things that make me smile, and I just put them into an app on my phone, and then sometimes I'll share them. You can even just, like, simply replay it in your mind. This act of savoring helps your brain cement the positive memory and extract maximum joy from that moment. Research has shown that people who regularly savor positive experiences, like the first bite of a dessert, kind of like that, like, they report high levels of happiness, lower levels of depression. From this moment of savoring, your mind and your body then know what it means and what it actually feels like to be happy rather than happiness just being like this fleeting thing that you don't concentrate on.

这就是你的幸福蓝图。在压力大、情绪低落、与人争执或感到不安时，你可以让思绪回到那个感官体验中。你能够重新感受那些情绪，它们变得触手可及。就像闻到度假时用的香水味，或是听到某首歌，瞬间就能把你带回到那个场景。

This is your happiness blueprint. And, you know, in times of stress, when you're upset, when you're fighting with someone, when you're uneasy, you can actually take that moment and cast your mind back and just center in that sensory experience. You can actually revisit those feelings. They're more accessible to you. It's like when you smell a perfume from, like, that holiday that you went on and, like, you're immediately brought back there, or you, like, listen to a song and it brings you back.

即使你无法身临其境，只要当初认真品味过并巩固了记忆，你就能刻意重温那种感觉。接下来，我们要探讨如何通过'积极建设性回应'让快乐成为共享情绪而非独自体验。当你关心的人（朋友、母亲、男友或喜欢的同事）分享好消息时，先想想你的回应方式。心理学家雪莱·盖博研究亲密关系时发现了四种常见回应方式。

Even if you can't physically be in that position where that memory took place, if you have savored it and if you have solidified it in your memory, you can return to that feeling deliberately. Next, let's focus more on how we can make happiness a shared emotion rather than a solitary practice by really engaging in active constructive responding. So when someone you really care about, your friend, your mom, your boyfriend, I don't know, a colleague you really like, shares a piece of good news with you, take a second to think about how you respond. There is a psychologist. Her name is Shelley Gable, and she has done all this research on close relationships.

她发现人们对好消息有四种回应方式：积极建设性、消极建设性、积极破坏性和消极破坏性。我们大多数人即使怀着好意，也常落入消极建设性回应。比如朋友说'今天工作超顺利'，你回'哦，真不错'。

And she's found four common responses that people will have to good news. Active constructive, passive constructive, active destructive, and passive destructive. Most of us, even with good intentions, we fall into the passive constructive category. Your friend's like, oh my god. Like, I had this really great day at work, and you're like, oh, that's so cool.

然后就结束了。朋友会感觉有点被敷衍。相比之下，积极建设性回应是表现得像这事发生在你身上一样。

That's great. And then you that's it. And that friend, like, kinda feels a little bit shut down. In contrast, active constructive is responding like that thing happened to you. Instead

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简单说句恭喜，你会觉得这太棒了。快告诉我所有细节。知道吗？当时是什么感觉？发生了什么？

just saying congrats, you'd be like, that's amazing. Like, tell me everything. You know? What was it like? What happened?

那你老板当时怎么说？我们该怎么庆祝？知道吗？当你热情回应别人的好消息时，会形成一个强大的正向情感反馈循环。庆祝的行为会让对方感到被认可和重视。

What did your boss say then? How should we celebrate? You know? When you enthusiastically engage with someone else's good news, it creates a really powerful feedback loop of shared positive emotion. The act of celebration makes the other person feel validated and seen.

这完全是双赢。而且反过来也会放大你自己的快乐。这其实是个叫'情绪资本化'的过程。研究证实热情回应能让双方都更快乐。我把它想象成一颗网球，速度变得越来越快。

That's a that's a total win. And that, in turns, amplifies, like, the joy for you as well. It's like a process called capitalization, actually. And the research confirms enthusiastic responses make both people happier. The way that I think about it is like a tennis ball that gets, like, faster and faster and faster.

就像两个人在来回击球。天啊，球速越来越快，大家都兴奋不已，这种体验被不断放大。而不像只有一个人在击球，球速虽然快了一瞬间，但很快就弹走了。你还得去追球。如果你看过挑战赛，就像某个场景。

It's like you hit it back and forth between two people. Like, it's like, oh my god. The speed, it's, like, going up and, like, everyone's excited and it's magnifying this, like, experience rather than just, like, one person hitting it and it, like, goes really fast for a second and then it just, like, kinda bounces away. And you have to, like, do that thing where you chase the ball. If you've ever watched challenges, there is, like, one scene.

那部电影的场景，正是我想象中情绪资本化的过程。接下来是两个长期建议。我挺喜欢我们现在这个'快乐是共享情绪'的主题，所以我们要继续探讨亲社会支出的好处。虽然我们已经揭穿了金钱能买来真正快乐的谬论，但研究表明花钱方式确实能显著影响幸福感。几年前伊丽莎白·邓恩做过一系列研究。

Well, the scene, the scene of that movie, that is exactly how I imagine this process of emotional capitalization. So next are two tips for the longer term. I'm kinda liking this, like, this happiness is a shared emotion theme we have going on, so we're gonna keep that going and talk about, the benefits of pro social spending. We have obviously debunked the myth that money can buy true happiness, but research does suggest that how you spend your money can significantly impact your well-being. There was a series of studies done a couple of years ago by Elizabeth Dunn.

这些研究发表在《科学》杂志上。基本上他们发现，不是拥有金钱让你更快乐，关键在于你如何花钱。他们提出了亲社会支出这个概念。研究发现，被随机分配用少量钱帮助他人的人，在实验结束后比那些把钱花在自己身上的人感觉更快乐。

They were published in the journal Science Magazine. And, basically, they said that it's not having money that makes you happier. How you spend it is really, like that's the kicker. And they introduced this concept of prosocial spending. Basically, they found that individuals who were randomly assigned to spend a small amount of money on others walked out of that experiment feeling a lot happier than those who, you know, just spent the money on themselves.

这一发现在不同文化、不同收入水平、不同性别和年龄群体中都得到了验证。重点不在于挥霍金钱购买奢华礼物或倾尽所有捐给慈善机构，而在于给朋友买杯咖啡、周五请大家喝一轮、向慈善机构捐款、为姐妹或母亲买个小饰品——只因你想到了她们，或是留下略慷慨的小费。为他人花钱总能激活大脑的奖赏中枢，产生那种给予的温暖感。我想你们都懂这种感觉。

This finding has also been replicated across various cultures, across various income levels, across various genders and ages. It's not about spending tons of money on lavish gifts or giving away all your money to charity. It's about buying a friend a coffee, you know, shouting around a drinks on a Friday, donating to charity, buying, like, a small trinket for your sister or your for your mother because it made you think of them or, you know, leaving just, like, a little bit of an extra generous tip. Spending money on others consistently activates the brain's reward centers, producing this, like, warm glow of giving. And I think you know what I'm talking about.

亲社会支出还能强化我们的社会联结。它赋予我们作为善良慷慨者的身份认同，让人际关系更牢固——这些都是持久幸福的关键要素。但重要提醒是：尽管我们热爱亲社会支出，如果要实践这种行为，请务必量力而行。如果会导致经济困境，显然会产生反效果。

Pro social spending also strengthens our social bonds. It gives us a sense of identity as a kind and a generous person. It makes our relationships stronger, all key ingredients for lasting happiness. An important caveat here, though, as much as we love prosocial spending, if you're going to engage in this, like, please just make sure it's within your means. Like, if it's gonna lead to financial struggle, it's obviously going to have the opposite effect.

还有最关键的一点：别抱着求回报的心态去做，否则反而会滋生怨恨。这是我母亲从小对我的教诲：当你决定行善时，最美好的部分就是不求回报。你应该纯粹因为想做而做，即使对方永远无法回报或毫无反应——这完全没问题。

And, also, crucially, don't do it with the thought that you want something in return because that will actually create a lot of resentment. This is something my mom has said to me since I was a child. If you are going to do something nice, the nicest part of that act is not expecting anything in return. You've gotta just do it because you want to, and they could never pay you back and never do anything in response. That's fine.

这完全没问题。最后，关于幸福的终极建议是：为你的人生构建连贯的叙事。大脑热爱故事，而我们讲述给自己的关于幸福、韧性以及人生旅程的故事至关重要。培养叙事能力本质上意味着：我们审视自身经历时，要有意识地思考这些并非随机事件，一切都蕴含意义——包括那些艰难时刻，它们都有存在的必要。

That's fine. Finally, our final tip for happiness is to cultivate a coherent narrative for your life. Make a story of your life. Our brains love stories, and the story we tell ourselves about our happiness and about our resilience and about, you know, the journey of it all is incredibly important. The practice of, like, cultivating a narrative, essentially, it means that we look at our experiences and we intentionally reflect on perhaps why this is not just a series of random events, but all of this contains meaning, and everything, even the hard things, had to happen.

这不是在说'凡事皆有因果'，而是在说'事情发生后，我可以赋予它意义'。研究者们发现：当帮助人们将人生视为分章节的故事，或认为生命中的正负面经历都指向某个方向、具有意义——即便某些时刻很糟糕——人们确实会更幸福。他们能将逆境重新定义为关键转折点而非随机悲剧，从而重获掌控感。

Now it's not saying that everything happens for a reason. It's saying that things happen, and then I can apply a reason. And I can apply a kind of journey map to those experiences. A bunch of researchers have looked into this. A bunch of them have found that when you help or encourage people to see their life as kind of a bit of a story with different chapters or to see their life containing all the positive and negative things as, going somewhere and as having meaning and all those moments as being important even if they sucked, they do feel happier, and they're able to reframe moments of adversity not as, like, random tragedies, but as really pivotal turning points that help them return to a sense of agency and make them feel like they have control.

你赋予生命意义感和目标感。若回顾最初那个PERMA幸福模型，这两点正是许多人在宗教与精神信仰消退后逐渐丢失的根本要素。我们已注意到这种影响：当生活缺乏意义与连贯性时，一切都会显得随机无序，让人更难对境遇感到幸福。

You give your life a sense of meaning. You give your life a sense of purpose. If we're gonna return all the way back to that initial model of happiness, the PERMA model, Those are two really foundational things that I think a lot of us have kind of lost as we've become less religious and less spiritual, and we've noticed that impact. We've noticed that when you don't have a sense of meaning or co or coherence to your life, it all feels kind of random. It feels harder to feel happy about your circumstances.

这就是我最后的终极建议。总结本期内容，科学告诉我们：幸福是——这话听起来很老套——但它不是终点站。

So that is my final, final tip. Ultimately, like, to wrap the episode up, I think the biggest conclusion you can take away is that science tells us that happiness is it's gonna sound so cheesy. I'm sorry. Bear with me. But it's not the destination.

重要的是过程。抱歉，我知道这听起来很老套。幸福不在于时刻拥有，而在于懂得品味。

It's the journey. I'm sorry. I know it's so cheesy. And it's also not about having happiness all the time. It's about savoring it when you do.

对于我的20位听众——可能也就是你们所有人——来说，即使现在不是你们最幸福的岁月也没关系。就像我在二十多岁时也经历过非常黑暗的时期（这些在播客里都有详细记录）。所以如果你此刻正在挣扎，想着'这就是他们说的幸福终结'，请坚定明确地知道：绝非如此。这个阶段之所以艰难，是因为你还没有积累足够的情感和经济资源——这些都会随着年龄增长而逐渐获得。

And, you know, for my 20 listeners, which is probably all of you, it's okay if these are not your happiest years. Like, I've definitely had some freaking dark times in my twenties, which are well documented on the podcast. So if you're really struggling at the moment and thinking, like, this is it, this is the happiness drop off they all talk about, firmly and resoundingly, that is not the case. Not at all. This is a hard period of life because you don't have as many emotional and financial resources that you will hopefully have the older you get.

很多事会变得容易起来。你会掌握应对技巧。而且这些经历本就是人生故事的一部分——是培养韧性的篇章，是重新发现真正幸福的章节。

And a lot of it will get easier. You will gain coping skills. And a lot of it is, again, just part of the story. It's part of the story of gaining resilience. It's part of the story of reconnecting with real happiness.

这就是幸福的奇妙之处。我可以给你各种心理策略、技巧和研究资料，但幸福有时就是如此随机。它可能突然在某个周三夜晚出现，就像打个招呼般，让你瞬间感到美好。

And, you know, that's the thing about happiness. I can give you all the psychological strategies and tips and research and whatever. Happiness is just sometimes so freaking random. And it just, like, shows up on a Wednesday night and just shows its face and is like, oh, hey. And you just suddenly feel great.

或者它毫无预兆地出现在周六清晨或傍晚，你并没有做什么特别的事，也没有刻意安排，但它就这样来了。所以请等待这些时刻，抓住这些微光，好吗？

Or, like, it just randomly shows up on a Saturday evening or a Saturday morning, and you didn't do anything differently. You didn't plan for it, and it's just there. So, like, hold out for those moments. Like, hold out for those glimmers. Right?

因为这些时刻总会到来，当它们出现时，请尽情享受。就像前几天我有过神奇的一天，完全出乎意料。我本没打算要过得特别，但它就这样发生了，当时我就想：天啊，我一定要记住这一刻。

Because they do come around, and when they do, savor it. Like, I had this amazing day the other day, and it was just just super random. Did not set out to have a great day. It just happened, and I was like, oh my god. I've gotta really make sure that I remember this.

在后来几周的低谷期里，回想起那天确实很有帮助。我会想：天啊，我期待再有这样的日子。这种不期而遇的惊喜不是很美妙吗？虽然不知道何时会再来，但我知道它一定会来。

And, you know, it it was helpful to, like, return to it in the kind of weeks that have fallen and be like, yeah. Oh my god. I'm excited for another day like that. And isn't it such a nice surprise? Like, I'm not sure when it's gonna come, but I know it is.

以上就是我今天节目的最后寄语。真心希望你喜欢这期内容，也希望它能给你的知识和生活意义感带来一些启发。如果你看到这里，请在下方留言推荐一部电视剧——就是那种你心情不好时必看的快乐源泉。说到刻意追求幸福的小技巧，我每次不开心时都会看《摩登家庭》。

So that's kind of my final message for today's episode. I really hope that you enjoyed it. I really hope that it's contributed something to your knowledge and to your sense of meaning in life. If you have made it this far, leave a TV show recommendation down below, like, the happiest TV show that you know that you always watch when you're in a bad mood. Like, if we're talking about intentional tips for happiness, anytime I'm unhappy, I always watch Modern Family.

我超爱这部剧。你的《摩登家庭》是什么呢？也许就是《摩登家庭》本身。你觉得哪部剧是能带来快乐且值得全民观看的？等不及想看看大家的推荐了。

I love that show. What is your Modern Family? Maybe it is Modern Family. What is your show that you think everyone should watch that always brings you joy? Can't wait to read some of your responses.

我需要新剧了，实在不能再第十遍重刷《摩登家庭》了，这有点尴尬。毕竟我已经不是青少年了，得向前看。

I need a new TV show. I can't rewatch Modern Family for the tenth time. It's getting a little bit embarrassing. I'm not, like, I'm not, like, a teenager anymore. Like, I need to move on.

说到这里，我要感谢我们出色的研究员Libby Colbert对本期的贡献。提醒大家在Instagram关注@thatpsychologypodcast，确保在Spotify、苹果播客或iHeartRadio等收听平台订阅我们。如果愿意的话请给我们五星好评。感谢你听到这里，请一如既往地保持善良、注意安全、善待自己，我们很快会再见面。

With that in mind, I wanna thank our beautiful researcher, Libby Colbert, for her contributions to this episode. I wanna remind you all to follow us on Instagram at that psychology podcast to make sure that you are following along on Spotify, Apple Podcast, the iHeartRadio app, wherever you are listening, and give us a five star review only if you feel called to do so. I appreciate you listening this far, and as always, be kind, be safe, be gentle with yourself, and we will talk very, very soon.

在《健康那些事》播客中，我们将解答所有让你夜不能寐的健康问题。

On the podcast Health Stuff, we are tackling all the health questions that keep you up at night.

我是Priyanka Wally医生，拥有双委员会认证的医师资格。

I'm Doctor. Priyanka Wally, a double board certified physician.

我是Hari Kundabolu，喜剧演员，也是凌晨三点搜索过'我会得坏血病吗'的人。在我们的节目里，我们用独特视角探讨健康话题，比如最近那期关于糖尿病的专题。

And I'm Hari Kundabolu, a comedian and someone who once Googled, Do I have scurvy at 3AM? And on our show, we're talking about health in a different way, like our episode where we look at diabetes.

在美国，我是说，50%的美国人都处于糖尿病前期。

In The United States, I mean, fifty percent of Americans are prediabetic.

二型糖尿病有多大的可预防性？

How preventable is type two?

完全可以预防。在iHeartRadio应用、苹果播客或任何你获取播客的地方收听健康相关内容。

Extremely. Listen to health stuff on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

她说，约翰尼，孩子们昨晚没回家。

And she said, Johnny, the kids didn't come home last night.

在德克萨斯中部平原，青少年正在死亡，毫无道理的自杀、离奇事故和残忍谋杀，情节仿佛直接出自《绝命毒师》。毒品、酒精、人口贩卖。

Along the Central Texas Plains, teens are dying, suicides that don't make sense, strange accidents, and brutal murders in what seems to be a plot ripped straight out of Breaking Bad. Drugs, alcohol, trafficking of people.

绝对有人知道发生了什么。

There are people out there that absolutely know what happened.

收听《纸鬼魂：德州青少年谋杀案》，可在iHeartRadio应用、苹果播客或任何你获取播客的地方收听。

Listen to paper ghosts, the Texas teen murders on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

在iHeartRadio《Los Culturistas》的全新一期节目中，詹妮弗·劳伦斯要爆料詹妮弗·劳伦斯？太棒了。从她

On an all new episode of iHeartRadio's Los Culturistas, Jennifer Lawrence is dishing Jennifer Lawrence? Let's go. From her

与一线明星那些尴尬到爆的偶遇开始

hilariously awkward run ins with a listers.

我不知道我期待什么，但他就像在说，很高兴

I don't know what I was expecting, but he was just like, nice to

认识你

meet you.

到她关于美容护理的直言不讳

To her unfiltered take on beauty treatments.

我好后悔在那之前打了肉毒杆菌

I'm so upset I take the Botox before that.

还有一个你绝对想不到的劲爆揭秘

And a jaw dropping reveal you won't see coming.

我不知道我能不能宣布这件事，但我还是要说。

I don't know if I can announce this, but I'm just gonna.

打开你的免费iHeartRadio应用，搜索Los Culturista，

Open your free iHeartRadio app, search Los Culturista,

现在就可以收听完整播客。

and listen to the full podcast now.

当你将1950年代的好莱坞、一位怀揣梦想的古巴音乐家和史上最具标志性的情景喜剧之一融合在一起，会得到什么？答案是德西·阿内兹。在这档由德西·阿内兹和威尔默·瓦尔德拉玛主演的播客中，我将带你了解德西的一生，看他如何重新定义美国电视，以及这对我们这些在旁观望、期待在荧幕上看到相似面孔的观众意味着什么。请在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《德西·阿内兹与威尔默·瓦尔德拉玛主演》。

What do you get when you mix nineteen fifties Hollywood, a Cuban musician with a dream, and one of the most iconic sitcoms of all time? You get Desi Arness. On the podcast starring Desi Arness and Wilmer Valderrama, I'll take you on a journey to Desi's life, how he redefined American television, and what that meant for all of us watching from the sidelines, waiting for a face like ours on screen. Listen to starring Desi Arnaz and Wilmer Valderrama on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

这是iHeart出品的播客节目。

This is an iHeart podcast.