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課程名稱 |
活出快樂:科學實證與演練
The Science of Joyful Living |
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開課學期 |
108-2 |
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授課對象 |
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授課教師 |
戴可馨 |
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課號 |
LibEdu1102 |
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課程識別碼 |
H01E10400 |
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班次 |
01 |
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學分 |
3.0 |
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全/半年 |
半年 |
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必/選修 |
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上課時間 |
星期四3,4,5(10:20~13:10) |
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上課地點 |
綜404 |
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備註 |
本課程以英語授課。。A48:哲學與道德思考、生命科學
總人數上限：40人 |
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Ceiba 課程網頁 |
http://ceiba.ntu.edu.tw/1082LibEdu1102 |
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課程簡介影片 |
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核心能力關聯 |
本課程尚未建立核心能力關連 |
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課程大綱
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為確保您我的權利,請尊重智慧財產權及不得非法影印
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課程概述 |
In our pursuit of success and happiness, and the “good life”, we may be consumed with endless school, work and family responsibilities, tasks, and the pressure of doing and achieving more. When compounded with the current technology-driven world, environmental crises, and political instability around us, it can often feel overwhelming. Over time, we may find ourselves in an overly stressed circumstances, where our nervous system stays on high alert without adequate rest. In turn, this can take a toll on our body, mind and spirit, as our physical and mental health decline or our relationships and life satisfaction deteriorate. At the end of the day (and life), will what we do and achieve matter if we are unhappy and suffering? What does the evidence tell us about creating a joyful, happy and meaningful in life? How can achieve a healthy and harmonious body, mind and spirit balance?
In this practice based, self-development course, we bring forth empirical findings and approaches from the lenses of social work, positive psychology, and yoga and mindfulness. Students will explore and log about weekly practices and approaches designed to foster tools for holistic well -being, meaning and joy. The Course is divided into categories and subtopics to learn about, explore, and engage within their journey towards wellbeing and life satisfaction. These include 1) Promoting Strengths, 2) Cultivating Self Care, 3) Body Mind Spirit Intersection, and 4) Meaning and Purpose. The Course brings forth evidence around diverse wellbeing themes and then further engages students in weekly wellness activities to experience the concept. Students can learn new techniques and tool to navigate the ebbs and flows of life’s daily stressors and challenges. In turn, this can facilitate body mind spirit connectivity and balance, enhance resilience and wellbeing and evoke a growth mindset. |
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課程目標 |
Students will be able to:
1. Become aware of evidence based wellbeing practices, skills and techniques (drawn from social work, positive psychology, and yoga and mindfulness practice and research)
2. Describe components and connectivity of the bio-psycho-social-spiritual holistic health model
3. Become aware of their personal stress factors and incorporate self-care techniques for stress reduction, personal and professional wellbeing
4. Demonstrate basic understanding of the neurobiology of trauma, stress and relaxation response systems
5. Integrate breathwork and other yogic techniques for body mind spirit balance.
6. Reconnect with personal strengths
7. Evolve any limiting beliefs and a fixed mindset to a positive growth mindset
8. Find connection into a meaning and purpose in life |
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課程要求 |
Students will engage in learning through the following methods: Experiential (breathwork, yoga and mindfulness). Demonstration, Lecture, Small and Large Group Work and Discussion, Role Play, and Web, Audio and Video Supplemental Resources
Please inform the Professor of any physical and mental disharmony so asana (yoga posture) practice, can be adjusted accordingly. You are encouraged to also access student counseling if you are experiencing any physical and mental health and life challenges. This Course can be a support for you but does not replace counseling. The Professor is happy to support you in your efforts for wellbeing and is open to discuss and work with you.
Please wear to class comfortable clothing for yoga and mindfulness practices. No jeans, dresses, skirts or high shorts. Workout, athletic or stretchy and comfortable clothes are highly recommended. Please be prepared to leave your shoes outside the door of the classroom. It is recommended you have socks to cover your feet, you may want to go barefoot on your yoga mat.
Students are encouraged to utilize Professor office hours for further clarification into Course materials, lectures, assignments or for any important matters. They can contact TA also.
• Mobile phones should not be accessed during class.
• Personal information disclosed during any class or small group discussion should be kept confidential |
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預期每週課後學習時數 |
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Office Hours |
另約時間 備註： Thursdays by appointment. Professor can be accessed before and after
class as well. |
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指定閱讀 |
There are no textbooks for this Course. All resources will be available on the web at no cost. Students will need to purchase a yoga mat and 2 yoga blocks. Please try to find eco friendly mats if you cannot, please just find something that is affordable and works for you. |
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參考書目 |
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評量方式
(僅供參考) |
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No. |
項目 |
百分比 |
說明 |
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1. |
Attendance, Thoughtful Effort & Participation |
40% |
Students will be expected to attend each course session on time. If unable to attend, student should inform Professor or TA in advance. Students will be expected to demonstrate a willingness and open curiosity to participate in all required aspects of the Course (readings, videos and podcasts, small and large group activities, discussions, and weekly wellness logs). Thoughtful effort is inclusive of completing all assignments, verbal participation, engagement in practices, mindful presence in class and considerate listening of others. Please seek permission from your TA if you will be absent. If permission is not sought before class, you will be marked down.
Evaluation criteria weekly reflection and practice logs.
1) responsiveness to the requirements of the assignment
2) thoughtfulness/self-reflectiveness
3) timeliness
4) Submissions should be in English. Mandarin will be accepted, but will need an English translation provided by the student just after the mandarin part. |
2. |
Weekly Exploration Practice Log |
40% |
Students will keep a weekly exploration practice log of reflections and wellness activities for the duration of the Course. They can use it as a weekly log of their practices as well as a personal journal for wellbeing. Each week’s log will include:
a. Weekly Reflection: After completing the weekly reading/podcast or video, students will write (minimum) one paragraph which includes something that they really enjoyed and connected to as well one thing they find challenging and how they could support/help themselves to meet this challenge.
b. Weekly Wellness Practice: Each week, the weekly wellness practice will be different. Students should follow the specific directions (minimum 1paragragh reflection)
c. Submit to CEIBA by the following Tuesday at 11:59pm when complete.
Note: We are flexible if you need to submit late. However, you need to seek permission with your TA first. For late submission, you must submit by the following Thursday. If you have submitted late without prior notice, you will be marked down. |
3. |
Final Reflection |
20% |
Joyful Living Final Reflection
1. Review your weekly wellness logs from Week 1 till Week 13. (Week 14 will be done separately). Finish your wellness practice and resource takeaways using the link sent to you in CEIBA for Week 13 Assignment.
2. Write your “Self Development Wellness Chapter”
3. Become a Self development Ambassador
Self Development & Wellness & Chapter Instructions:
In this Joyful Living Course, we journeyed week by week into the subtopics of Promoting Strengths, Cultivating Self Care, Body Mind Spirit Interconnection and Meaning & Purpose. Through these subtopics, we explored specific concepts or groups of concepts. You reflected on the diverse array of resources and wellness practices. We experienced lecture, in-class group and partner practices as well as yoga and mindfulness practices. As we enter the final week of the Course, you have the opportunity to reflect on the past Course material and once again, write a strengths based narrative. Cite two sources in your chapter to support your ideas. In your Self Development and Wellness Chapter, reflect and include the following in your chapter:
A. Chapter Introduction: Course Reflection
After reading your weekly wellness logs from this Course, how do you feel? How has your overall experience been of learning about the Course subtopics and weekly concepts?
B. Highs & Lows?
• How have you evolve yourself? Describe this from the holistic perspective including progress in body, mind, spirit balance or positive impact on yourself.
• What were some ways you felt challenged, confused or struggled? Rewrite these “lows” from a strengths based perspective/growth mindset.
• Where should you put more focus on your quest for joy and wellbeing? How will you do that?
• Were you surprised by anything in this journey?
C. Inspirations & Motivations:
• What wellness practices do you feel most connected to and why?
• What concept(s) do you feel connected to and why?
• Choose one concept or practice to become an Ambassador (representative) of.
D. Wellness in my Future
Do you see yourself using the Course learnings in your life for overall wellbeing? Why or why not?
Become a Self Development Ambassador
One June, 18th, our final session, you will share the wellness concept or practice you have chosen to represent with the class. Each person will have 2-3 minutes to share why this concept is valuable. You can share about the science behind it or personal experience, or you can get creative on how your represent this practice or concept.
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週次 |
日期 |
單元主題 |
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第1週 |
3/05 |
Session 1: Deconstructing Joy & Happiness
This introductory session will discuss factors and myths around joy and happiness. Various definitions describe it as a feeling, a state of being, a process, or an umbrella for other wellbeing constructs such as contentment and positivity. Often we put conditions on happiness: “I will be happy when or if...” Is it possible to achieve authentic happiness and joy in our daily lives without the conditions we or others pressure us around? Course information will be discussed.
Wellness Resources:
a. View: Matthieu Ricard TED Talk https://www.ted.com/talks/matthieu_ricard_the_habits_of_happiness/transcript?referrer=playlist-what_makes_you_happy
b. Read: Ackerman, Courtney E., What Is Happiness and Why Is It Important?
https://positivepsychology.com/what-is-happiness/
c. Read: How Much of Your Happiness Is Under Your Control? https://greatergood.berkeley.edu/article/item/how_much_of_your_happiness_is_under_your_control?utm_source=Greater+Good+Science+Center&utm_campaign=8887ddfb06-EMAIL_CAMPAIGN_GG_Newsletter_Feb_18_2020&utm_medium=email&utm_term=0_5ae73e326e-8887ddfb06-51426595
If you want more:
a. www.authentichappiness.org
b. View: Is Happy Ever After Just a Myth?
https://www.bbc.com/reel/video/p070zpn8/is-happy-ever-after-just-a-myth-
c. View: Sonja Lyubomirsky: What Determines Happiness?
https://www.youtube.com/watch?v=_URP3-V1sY4
d. View: Paul Dolan: The Secret to Happiness? The Small Stuff | WIRED 2015 | https://www.youtube.com/watch?v=4-zSGM2EQ7M |
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第2週 |
3/12 |
Session 2: Promoting Strengths: From Deficits to Strengths
This session will discuss how adopting a strengths perspective can emphasize our capacities, talents, competencies, possibilities, visions and hopes. From childhood, the opinions, judgments and messaging of others and society become indoctrinated within us. These can create inadequacies of “not enough syndrome” (not good enough, smart enough, pretty enough, strong enough, man enough etc…). The focus becomes about what we lack (deficits) while trying to meet these challenging societal standards. The reality is that we all have inherent inner strengths that can shine. Simultaneously, we can evolve ourselves where we want to using a growth mindset.
Required for Class:
a. Complete: Please complete the VIA character strengths questionnaire to reconnect into your character strengths. Please make a note of the top and bottom strengths and bring to class. https://www.viacharacter.org/character-strengths
Wellness Resources:
a. Read: What is a Strength-Based Approach? (Incl. Activities and Examples)
https://positivepsychology.com/strengths-based-interventions/
b. View Video: The power of believing that you can improve | Carol Dweck https://www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improv
c. View Video: Alex Honnold: How I climbed a 3,000-foot vertical cliff -- without ropes
https://www.ted.com/talks/alex_honnold_how_i_climbed_a_3_000_foot_vertical_cliff_without_ropes
If you want more:
a. Growth Mindset vs. Fixed Mindset https://www.youtube.com/watch?v=M1CHPnZfFmU
b. A Strengths-Based Perspective By Wayne Hammond and Rob Zimmerman
https://www.esd.ca/Programs/Resiliency/Documents/RSL_STRENGTH_BASED_PERSPECTIVE.pdf
c. http://mindsetscholarsnetwork.org/wp-content/uploads/2015/09/What-We-Know-About-Growth-Mindset.pdf
d. View film: Free Solo trailer at: https://www.youtube.com/watch?v=urRVZ4SW7WU
e. Join free online docuseries for inspirational people doing extraordinary things. https://summit.gaia.com/wp-content/uploads/2020/02/meta-transcendence.jpg
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第3週 |
3/19 |
Session 3: Promoting Strengths: Reframing our Stories
This session discusses ways to shift out of a deficit narrative into one of strength. Negativity bias, limiting beliefs and deficit perceptions of ourselves and our life circumstances can slide into a deficits focused narrative which often get overplayed, repeating over and over. Often, how we perceive this narratives do not serve our best interests and may prevent our strengths from flourishing. Words have power, and learning ways to reframe or reauthor our story can be an empowering and transformative process to counteract our deficits perceptions and narrative of ourselves. Perhaps, we can begin to rewrite our life stories into ones of survival and empowerment. This session will be co-facilitated by guest lecturer, Tina Ma, storyteller, performance artist, musician and healer.
Wellness Resources:
a. Read: How to Overcome Your Brain’s Fixation on Bad Things by Jill Suttie
https://greatergood.berkeley.edu/article/item/how_to_overcome_your_brains_fixation_on_bad_things?utm_source=Greater+Good+Science+Center&utm_campaign=7e6da0e355-EMAIL_CAMPAIGN_GG_Newsletter_Jan_14_2020&utm_medium=email&utm_term=0_5ae73e326e-7e6da0e355-51426595
b. View Dr. Bruce Lipton Explains How To Reprogram Your Subconscious Mind
https://www.youtube.com/watch?v=OqLT_CNTNYA
c. Read: Access The Power Of Reframing In Your Own Life Christine Comaford, Jan 2, 2020. www.forbes.com/sites/christinecomaford/2020/01/02/power-of-reframing/#46f14dbe2b76, then Listen: Crack The Behavior Code: Reframing: A Tool That Will Empower Your Team Everyday (access to podcast is in the article)
d. Read: How Stories Change the Brain, Paul Zak https://greatergood.berkeley.edu/article/item/how_stories_change_brain
If you want more:
a. Read: Limiting Beliefs: What Are They And How Can You Overcome Them? Joy Burnford https://www.forbes.com/sites/joyburnford/2019/01/30/limiting-beliefs-what-are-they-and-how-can-you-overcome-them/#72fa3ef16303
b. View: Negativity Bias video https://greatergood.berkeley.edu/video/item/roy_baumeister_positive_psychology
c. Read: The Science of the Story, Jeremy Adam Smith 2016 https://greatergood.berkeley.edu/article/item/science_of_the_story
d. Read: Writing on the Mind the power of story telling https://www.abc.net.au/radionational/programs/allinthemind/writing-on-the-mind--the-power-of-story-telling/3361130
e. Read: Why Leaders Need To Be Great Storytellers
https://smarttribesinstitute.com/why-leaders-need-to-be-great-storytellers/
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第4週 |
3/26 |
Session 4: Promoting Strengths: From Self-Compassion to Self-Love 3/26
This session explores self-compassion which can be helpful as we try work from a strengths perspective. We can accept our realities and shift from self-judgment to self-compassion and ultimately self-love for ourselves. Loving ourselves can be the foundation of true contentment. Self-compassion is a critical factor in this journey. Self-compassion and self-love can help to preserve and sustain ourselves through the darkness of life’s challenges.
Wellness Resources:
a. Read: The Transformative Effects of Mindful Self-Compassion, Neff, K and Germer, C, 2019 https://www.mindful.org/the-transformative-effects-of-mindful-self-compassion/
b. Read: 5 Ways To Practice Compassion—and Get Better at It, Korn, M, 2016
https://www.yogajournal.com/yoga-101/importance-compassion-finding-happiness?fbclid=IwAR3OrPv9jPN3x_QjVZwZ09SNPhrClJpV7bFDMIbzaU2pE0Jx38DpA3W6-Hs
c. Read: https://www.dalailama.com/messages/compassion-and-human-values/compassion-as-the-source-of-happiness View: The Dalai Lama on Compassion https://www.youtube.com/watch?v=HP1gavd9BLs
d. Read: Self-Love as an Act of Happiness, Defiance and Preservation, Das, M https://www.communitycenter.org.tw/wp-content/uploads/2020/03/CoT_3_2020-low-1.pdf
e. Listen: Broken Brain with Dhru Purohit Podcast: #99: Love Yourself Like Your Life Depends On It with Kamal Ravikant https://shows.acast.com/broken-brain/episodes/99-love-yourself-like-your-life-depends-on-it-with-kamal-rav
f. View: The Space Between Self-Esteem and Self Compassion: Kristin Neff at TEDxCentennialParkWomen https://www.youtube.com/watch?v=IvtZBUSplr4
If you want more:
g. Read: Stanford Medicine The Center for Compassion and Altruism research and Education http://ccare.stanford.edu/research/compassion-database/self-compassion/
h. Read: 15 Most Interesting Self-Compassion Research Findings https://positivepsychology.com/self-compassion-research/
i. View: The Three Components of Self-Compassion https://greatergood.berkeley.edu/video/item/the_three_components_of_self_compassion
j. Read: Why self-love is important and how to cultivate it https://www.medicalnewstoday.com/articles/321309
k. Read: The Basics of Self-Love, Hartwell_Walker, M https://psychcentral.com/blog/the-basics-of-self-love/
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第5週 |
4/02 |
NO CLASS.
Make-up holiday for Children's Day (Children's Day and Tomb-Sweeping Festival at the same day, make up holiday before the holiday.) |
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第6週 |
4/09 |
Session 5: Cultivating Self Care: Befriend & Manage Stress 4/9
This session will discuss the necessity of self-care particularly in the face of socio-political-environmental & digital stress factors. We examine the concept of “stress” and its manifestations within the various systems we operate in and are governed by. Also, we will explore the “what” and “why” of self-care. We hear this term being tossed out regularly these days, but rightfully so. Now, more than ever, it is important to create a culture of self-care, to keep us healthy, balanced and good managers of stress within our environments.
Wellness Resources:
a. Read the Self-care Starter Kit -including all related links at https://socialwork.buffalo.edu/resources/self-care-starter-kit.html
a. View: TEDGlobal 2013 Kelly McGonigal How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend#t-798561
b. Read: The Difference between Good Stress and Bad Stress By Tanja Taljaard https://upliftconnect.com/good-stress-bad-stress/
c. Read: By Elizabeth Scott, MS Common Signs and Symptoms of Too Much Stress https://www.verywellmind.com/common-symptoms-of-too-much-stress-3145238
d. Read: George Fink, Stress: The Health Epidemic of the 21st Century
http://scitechconnect.elsevier.com/stress-health-epidemic-21st-century/
e. Read: How to Stay Mentally Healthy During the Coronavirus Pandemic, Amy Morin https://www.verywellmind.com/stay-mentally-strong-during-coronavirus-4800190
f. Read: Lee, Kristen, Self-Care Isn’t Selfish or Superficial https://www.psychologytoday.com/us/blog/rethink-your-way-the-good-life/201910/self-care-isn-t-selfish-or-superficial
g. Read: Why social media is boosting your stress Lena Linetti
https://www.thejakartapost.com/life/2019/01/09/why-social-media-is-boosting-your-stress.html
h. What Is a Digital Detox? By Kendra Cherry https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321
If you want more:
a. Listen: The Doctors Farmacy with Mark Hyman: Is There An Antidote To Stress? with Dr. Rangan Chatterjee. https://shows.acast.com/the-doctors-farmacy/episodes/is-there-an-antidote-to-stress-with-dr-rangan-chatterjee
(you can skim to the topics you want to hear more about, on the side of the screen are the timings for the different things he goes over0
b. Mental health and psychosocial considerations during the COVID-19 outbreak
https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf?sfvrsn=6d3578af_2
c. Read Stress Management Section (several different articles you can choose from) https://www.verywellmind.com/stress-management-overview-4581770
d. Read: Stress https://my.clevelandclinic.org/health/articles/11874-stress
e. View: TED video Acknowledging the Power of Positive Stress: Alex Charfen at TEDxRedondoBeach https://www.youtube.com/watch?v=OXhRAkucIYc
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第7週 |
4/16 |
Body Mind Spirit Impact & Integrative Recovery from Stress & Trauma 4/16
Humans consists of physical, mental/psychological, social, spiritual and environmental domains deemed as. This session discusses how stress and trauma can impact all of these domains and the neurobiology of the fight-flight-freeze process. Using the bio-psycho-social-spiritual holistic model of health, the Integrative Body Mind Spirit Approach to Trauma and Recovery is a social work approach that blends Eastern & Western modalities of healing for wellbeing, self care, and “distress” reduction. Problems are viewed as inevitable, and our perception and attitudes can be just as valuable as the techniques we use to overcome traumas and hardships in life. As we build resilience, we can rewire our brains (neuroplasticity) to promote healing and wellness.
Wellness Resources:
a. Read: Lee, et al., Integrative Body Mind Spirit, Chapter 1 pages 9-21
b. By Elizabeth Scott, MS How Does Stress Impact Your Health?
https://www.verywellmind.com/stress-and-health-3145086
b. Stress Effects on the Body: https://www.apa.org/helpcenter/stress-body
c. View: The Four Constituents of Well-Being Dr. Richard Davidson https://greatergood.berkeley.edu/video/item/four_constituents_of_well-being
i. Read: The Physiological Consequences of Being Hyperconnected Mark Sisson
https://www.marksdailyapple.com/the-physiological-consequences-of-being-hyperconnected/
j. https://time.com/4695558/yoga-breathing-depression/
If you want more:
a. Read: A Biopsychosocial-Spiritual Model for the Care of Patients at the End of Life
Sulmasy, D. 2002 https://academic.oup.com/gerontologist/article/42/suppl_3/24/569213
b. View The Fight Flight Freeze Response (already viewed in class) https://www.youtube.com/watch?v=jEHwB1PG_-Q
c. View: Bone, Not Adrenaline, Drives Fight or Flight Response (already viewed in class) https://www.youtube.com/watch?v=1d32xMtTvvwces
d. Aces Primer https://www.youtube.com/watch?v=ccKFkcfXx-c (already viewed in class)
e. View: How Stress Affects your Body, TED Talk (already viewed in class) https://www.ted.com/talks/sharon_horesh_bergquist_how_stress_affects_your_body#t-267426
f. View: How Stress Affects your Brain, TED Talk (already viewed in class) https://www.ted.com/talks/madhumita_murgia_how_stress_affects_your_brain#t-240290
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第8週 |
4/23 |
Session 7: Cultivating Self Care: IBMS Change, Breath & Sleep 4/23
This session continues to discuss the Body Mind Spirit approach for wellbeing and trauma recovery. It will emphasize how breathwork and sleep mediate stress and increase our resilience. A key to regulating the nervous system is our original and most valuable tool-the breath. In particular, using the diaphragm to breathe allows a process of rest and relaxation. This can regulate trauma triggers, chronic or acute stress and increases calm and wellbeing state, detoxification and balancing the brain hemispheres.
Wellness Resources:
a. Read: Lee, et al., Integrative Body Mind Spirit, Chapter 2 (CEIBA)
b. Read: Pranayama Exercises & Poses https://www.yogajournal.com/poses/types/pranayama
c. View: Understanding "How do I Sleep Better" | Dr. Vyga Kaufmann | TEDxBoulder https://www.youtube.com/watch?v=WNj1Y11t_x8
d. Read: https://greatergood.berkeley.edu/article/item/dear_christine_why_cant_i_sleep
e. Read: How Yoga Nidra Can Help You Get More Sleep, Brody, K
https://www.yogajournal.com/meditation/your-brain-on-yoga-nidra
f. View: Bhramari Pranayama: Humming Bee Breathing
https://www.artofliving.org/yoga/breathing-techniques/bhramari-pranayama
g. Read: Kuppusamy, Effects of Bhramari Pranayama on health – A systematic review
https://www.sciencedirect.com/science/article/pii/S2225411017300172
If you want more:
a. View: Michael Breus | TED Talk Learn the perfect hormonal time to sleep, eat, and have sex | https://www.youtube.com/watch?v=rmbv7yZ2buE
b. Read: You Don't Have to Do Yoga or Meditate to Do Yoga Nidra-Here's Why, Griffin, K. https://www.yogajournal.com/meditation/reflections-of-peace
c. Read: The Power of Pranayama: Research and Ramifications, Khalsa (discussed in class) https://kripalu.org/resources/power-pranayama-research-and-ramifications
d. View: Claudia Aguirre TED Talk (
https://www.ted.com/talks/claudia_aguirre_what_would_happen_if_you_didn_t_sleep
e. Read: The Strength-Focused and Meaning-Oriented Approach to Resilience and Transformation (SMART) A Body-Mind-Spirit Approach to Trauma Management Cecilia L. W. Chan PhD , Timothy H. Y. Chan BCogSc & Siv Man Ng RCMP Pages 9-36 (CEIBA)
f. Read: Pranayama for Health and Vitality (discussed in class)
https://www.gaia.com/article/pranayama-health-and-vitality
g. Read: https://www.mindful.org/how-your-breath-controls-your-mood-and-attention/
h. View: Sleep-Engineering: Improve Your Life By Manipulating Your Sleep, Lewis, P https://www.youtube.com/watch?v=9KaMufF0rAY
i. View: TED Talk Shai Marcu The benefits of a good night's sleep (already viewed in class)
https://www.ted.com/talks/shai_marcu_the_benefits_of_a_good_night_s_sleep#t-332181
j. View: TAOISM | The Philosophy Of Flow (already viewed in class) https://www.youtube.com/watch?v=JtGtqmC5wU4
k. Read: What's Keeping You Awake at Night? https://www.nature.com/scitable/blog/mind-read/what_keeps_you_awake_at/
l. View Huffington Post. Lose Sleep, Lose Your Mind and Health
This graphic shows the negative implications of poor sleep after one night and prolonged over time https://www.huffpost.com/entry/sleep-deprivation_n_4557142
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第9週 |
4/30 |
Session 8: Body Mind Spirit Intersection: Feel Your Body 4/30
This session explores how movement based activities such as yoga, exercise, athletics, and dance can be beneficial for our holistic health. How does the body impact our emotions, mental wellbeing and our zest for life? It is demonstrated that body movement can be a mediator to stress, can help to release traumas, and can enhance our feel good hormones. Using our bodies in health and wellbeing is crucial. We will explore movement in many forms. Don’t forget to wear sporty or comfortable clothes-you may sweat!
Wellness Resources:
a. Broken Brain with Dhru Purohit The Science of Movement: How to Use Exercise to Defeat Depression, Anxiety, and Loneliness with Dr. Kelly McGonigal
https://shows.acast.com/broken-brain/episodes/90-the-science-of-movement-how-to-use-exercise-to-defeat-dep
b. Read: Five Surprising Ways Exercise Changes Your Brain: Moving your body is one of the most beneficial things you can do for your mind. By Kelly McGonigal, January, 2020
https://greatergood.berkeley.edu/article/item/five_surprising_ways_exercise_changes_your_brain?utm_source=Greater+Good+Science+Center&utm_campaign=0f237401db-EMAIL_CAMPAIGN_GG_Newsletter_Jan_9_2020&utm_medium=email&utm_term=0_5ae73e326e-0f237401db-51426595
c. Read: Sengupta, P. (2012). Health impacts of yoga and pranayama: A state of the art review. International Journal of Preventative Medicine, 3(7), 444-458. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
d. Read: It's Official: Yoga Helps Depression, TIME Magazine, Amanda Macmillan, March 8, 2017
http://time.com/4695558/yoga-breathing-depression/
e. Peruse: Explore I-BMS website https://learning.hku.hk/ibms/
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第10週 |
5/07 |
Session 9: Body Mind Spirit Intersection: Mindfulness & Meditation 5/7
Mindfulness and meditation have been buzz words lately and being embraced in society. This session discusses mindfulness (moment to moment awareness) and how we can cultivate it in our lives in order to live with more clarity, wisdom, and embodied attention. We will also discuss how meditation our can build new neural pathways and can be beneficial for patterns for wellbeing.
Wellness Resources:
a. Peruse Website: https://www.soundstrue.com and register for free access to: Resilience in Challenging Times—a new resource for everyone.
b. Watch: Finish watching the TED Talk from class: The Power of Mindfulness: What You Practice Grows Stronger | Shauna Shapiro: https://www.youtube.com/watch?v=IeblJdB2-Vo
c. Read: Yip, Debborah, January 2020, Can Mindfulness Help When You’re Depressed? https://greatergood.berkeley.edu/article/item/can_mindfulness_help_when_youre_depressed
d. How to Go Through Life with Love in Your Heart, Tara Brach, https://greatergood.berkeley.edu/article/item/how_to_go_through_life_with_love_in_your_heart?utm_source=Greater+Good+Science+Center&utm_campaign=1fcd638fec-EMAIL_CAMPAIGN_GG_Newsletter_Jan_28_2020&utm_medium=email&utm_term=0_5ae73e326e-1fcd638fec-51426595
e. Watch: TED Talk: Meditation and the Brain, Shauna Shapiro: https://www.youtube.com/watch?v=qzoJz6DJXts
If you want more:
a. Read: Mechanisms of Mindfulness by Shauna L. Shapiro, et al. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.470.3709&rep=rep1&type=pdf
b. Hölzel et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
c. Register: Also another mindfulness package is being offered for FREE, please sign up for this valuable resource if you want to strengthen your mindfulness practice): Mindfulness Daily brings you a 40-day training in mindfulness meditation with two of the world’s most respected meditation teachers, Jack Kornfield and Tara Brach. Each daily 10–15 minute lesson includes a short talk and a guided meditation. https://www.soundstrue.com/products/mindfulness-daily
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第11週 |
5/14 |
Session 10: Body Mind Spirit Interconnection: The Energetic Spirit 5/14
This session explores and seeks to demystify the construct of energy and spirit and its connection into health and wellbeing. We will explore Chi, Prana, Ki, or the lifeforce. Both scientists and spiritualists believe there is an vibrant frequency throughout us and the universe. Energy is in everything and is everywhere; we can begin to understand and utilize it in our wellbeing journey.
Wellness Resources:
a. Read: Everything is Energy – Understanding How To Better Shape Your Own Reality by Jacqueline Quinn https://blog.mindvalley.com/everything-is-energy/
b. Read: Everything is Energy, Everything is One, Everything is Possible
April 21, 2016 by Hans Andeweg https://www.turnerpublishing.com/blog/detail/everything-is-energy-everything-is-one-everything-is-possible/
c. View: Everything is Energy, Lipton, B https://www.youtube.com/watch?v=zodg4WwBovc
d. Read: 6 Ways Spirituality Can Help Make You Healthier, By Denise Mann https://www.everydayhealth.com/pictures/ways-spirituality-can-make-you-healthier/
e. View: What Are Power Animals Gerry Starnes https://www.youtube.com/watch?v=h6E1jjzc3Rk
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第12週 |
5/21 |
Session 11: Meaning and Purpose: Kindness & Altruism 5/21
Beyond happiness, finding meaning and purpose in life can serve us more intrinsically and profoundly. Often purpose can give us a sense of why we do what we do, where we want our life to go and what keeps us motivated. We can derive meaning from life experiences to help process challenges and shape our path. Meaning and purpose can often begin to take shape through acts of kindness and service to others, often referred to as altruism. These behaviors can assist in bringing more joy to our lives.
Wellness Resources:
a. Read: Lyubomirsky (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology, 9(2), 111.
https://escholarship.org/uc/item/4v03h9gv
b. View: Emily Esfahani TED Talk https://www.ted.com/talks/emily_esfahani_smith_there_s_more_to_life_than_being_happy/footnotes?utm_campaign=social&utm_medium=referral&utm_source=facebook.com&utm_content=talk&utm_term=social-science&fbclid=IwAR11mMdAsuOH5Mic32n0vSRk3fCt4O_3aDoxzmwpJEXkFpDwZR0m0pMK3Ro#t-45265
c. Read: Can Helping Others Help You Find Meaning in Life? Hopper, E, 2016 https://greatergood.berkeley.edu/article/item/can_helping_others_help_you_find_meaning_in_life
d. Read: Hutcherson et al. (2008). Loving-kindness meditation increases social connectedness. Emotion, 8(5), 720.
If you want more:
a. Read: How Psychologists Explain Altruistic Helpful Behaviors, By Kendra Cherry https://www.verywellmind.com/what-is-altruism-2794828
b. Read: Altruism, Happiness, and Health: It’s Good to Be Good Stephen G. Post https://greatergood.berkeley.edu/images/uploads/Post-AltruismHappinessHealth.pdf
c. Read: Frankl, V.E. 1963 Man’s Search for Meaning:
d. Read: Otake et al. (2006). Happy people become happier through kindness: A counting kindnesses intervention. Journal of happiness studies, 7(3), 361-375.
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第13週 |
5/28 |
Session 12: Meaning and Purpose: Inspiring Awe & Nature 5/28
This session dives into how “awe” and nature’s healing components which can connect us to healing, wellbeing, transcendent states of something greater than ourselves. Awe is generated from profound experiences such as magnificent landscapes, a heroic story, art and spirituality. Nature can promote a feeling of “awe” and sense of vastness and our connection to something bigger. Forest bathing can inspire connection into Earth and its multi-faceted dimensions.
Wellness Resources:
a. Read: Wow! One Key Unlocks the Amazing Power of Awe
https://www.psychologytoday.com/us/blog/the-athletes-way/201809/wow-one-key-unlocks-the-amazing-power-awe
b. Read: Evans, Karin, August 2018. Why Forest Bathing Is Good for Your Health
https://greatergood.berkeley.edu/article/item/why_forest_bathing_is_good_for_your_health
c. Read: The Healing Power of Nature https://time.com/4405827/the-healing-power-of-nature/
d. View: Overcoming hopelessness | Nick Vujicic | TEDxNoviSad
https://www.youtube.com/watch?v=6P2nPI6CTlc
e. View: Amazing magician https://www.youtube.com/watch?v=nhJRq12bZJY
If you want more:
a. Peruse: Website: Forest Therapy https://www.natureandforesttherapy.org/about/science
b. Read: http://www.bauer.uh.edu/mrrudd/download/AweExpandsTimeAvailability.pdf
c. Read: Piff, P. K., Dietze, P., Feinberg, M., Stancato, D. M., & Keltner, D. (2015). Awe, the small self, and prosocial behavior. Journal of Personality and Social Psychology, 108(6), 883-899.
d. Read: Howell A. J., Passmore H.-A., Buro K. (2013). Meaning in nature: meaning in life as a mediator of the relationship between nature connectedness and well-being. J. Happiness Stud. 14 1681–1696. 10.1007/s10902-012-9403-x [CrossRef] [Google Scholar]
e. Read: Zhao, H., Zhang, H., Xu, Y., He, W., & Lu, J. (2019). Why Are People High in Dispositional Awe Happier? The Roles of Meaning in Life and Materialism. Frontiers in psychology, 10, 1208. doi:10.3389/fpsyg.2019.01208
f. Keltner D., Haidt J. (2003). Approaching awe, a moral, spiritual, and aesthetic emotion. Cogn. Emot.17 297–314. 10.1080/02699930244000318 [PubMed] [CrossRef] [Google Scholar]
This session dives into the ways that nature is there to heal and help us. Nature can promote a feeling of “awe”, an inspirational connection into Earth. Studies have revealed that nature is healing. We can also begin to find awe in the little things in life as well, which is great for our wellbeing. Both of these constructs can inspire joy in our lives. Please watch this lecture online. Classroom will not be used and classroom hours will be spent outdoors as part of this weekly wellness assignment. |
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第14週 |
6/04 |
Session 13. Meaning and Purpose: Empathy & Social Connections 6/4
Meaningful connection brings joy into our lives. More and more studies are claiming that meaningful social connections are a key pillar to wellbeing and elevating our spirits. This session looks into how building empathy within ourselves to forge meaningful connections with others. In particular, empathy through active listening and paraphrasing can be impactful to better understand others experiences. Being fully heard can be nurturing and supportive. Empathy is critical to human connection and feeling understood without judgment. Through an empathy circle we will practice these skills.
Wellness Resources:
a. Listen: Host Of The Prison Podcast 'Ear Hustle' Reflects On His 27 Years Behind Bars Podcast (Start at minute 7) https://www.npr.org/2019/01/23/687674246/host-of-the-prison-podcast-ear-hustle-reflects-on-his-27-years-behind-bars
b. Read: Jill Suttie, Why the World Needs an Empathy Revolution https://greatergood.berkeley.edu/article/item/why_the_world_needs_an_empathy_revolution
c. Read: Social Connection: Defined https://greatergood.berkeley.edu/topic/social_connection/definition#what-is-social-connection
d. Read: Helen Riess, J Patient Exp. 2017 Jun; 4(2): 74-77. Published online 2017 May 9. doi: 10.1177/2374373517699267 The Science of Empathy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513638/
If you want more:
a. The Power & Science of Social Connection: Emma Seppälä TEDx https://www.youtube.com/watch?v=WZvUppaDfNs (partial viewing in class)
b. Read: Dona Matthews Ph.D., 2019, Empathy: Where Kindness, Compassion, and Happiness Begin. https://www.psychologytoday.com/us/blog/going-beyond-intelligence/201910/empathy-where-kindness-compassion-and-happiness-begin (In ppt)
c. The Neural Basis of Empathy, Annual Review of Neuroscience, Vol. 35:1-23 Boris C. Bernhardt and Tania Singer https://www.annualreviews.org/doi/abs/10.1146/annurev-neuro-062111-150536
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第15週 |
6/11 |
Session 14: Meaning and Purpose: Gratitude & Counting Blessings 6/11
Giving thanks for what we do have, instead of focusing on what we do not have, can be a liberating aspect from suffering. Gratitude or “being thankful” is another common wellness term we hear more often. This session discusses gratitude can impact our wellbeing and the various practices we can incorporate to keep us reminded to count our blessings and enhance joyfulness in life.
Wellness Resources:
a. Read: Alex M. Wood !, Jeffrey J. Froh , Adam W.A. Geraghty, Gratitude and well-being: A review and theoretical integration https://greatergood.berkeley.edu/pdfs/GratitudePDFs/2Wood-GratitudeWell-BeingReview.pdf
b. Read: Newman, Kira MM, July 2019 How Cultural Differences Shape Your Gratitude
https://greatergood.berkeley.edu/article/item/how_cultural_differences_shape_your_gratitude
c. Read: How Gratitude Changes You and Your Brain
https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
d. Read: Emmons et al. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.
If you want more:
a. Read: Gratitude in Collectivist and Individualist Cultures http://sonjalyubomirsky.com/files/2019/01/Shin-et-al.-in-press.pdf
b. Gratitude | Louie Schwartzberg | TEDxSF https://www.youtube.com/watch?v=gXDMoiEkyuQ
c. Listen: Episode 7: How Gratitude Benefits Your Brain https://greatergood.berkeley.edu/podcasts/item/gratitude_benefits_your_brain
d. View: Robert Emmons: The Power of Gratitude https://www.youtube.com/watch?v=jLjVOvZufNM
e. Lambert N. M., Fincham F. D., Stillman T. F., Dean L. R. (2009). More gratitude, less materialism: the mediating role of life satisfaction. J. Posit. Psychol. 4 32–42. 10.1080/17439760802216311 [CrossRef] [Google Scholar]
f. Wong, Y Joel & Owen, Jesse & Gabana, Nicole & Brown, Joshua & Mcinnis, Sydney & Toth, Paul & Gilman, Lynn. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research. 28. 1-11. 10.1080/10503307.2016.1169332. https://www.researchgate.net/publication/301826526_Does_gratitude_writing_improve_the_mental_health_of_psychotherapy_clients_Evidence_from_a_randomized_controlled_trial
g. Jose et al. (2012). Does savoring increase happiness? A daily diary study. The Journal of Positive Psychology, 7(3), 176-187.
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第16週 |
6/18 |
Session 15: Closing Circle of Joy: Strength in Vulnerability
In this closing session, we come full circle and share how all of the Course concepts come together in order to cultivate a joyful life. However, we may need to be with our feelings of vulnerability and use them as our ally in our quest for joy. If Joy was the trunk of a tree, the many roots that give this tree life and sustenance are the threads of wellbeing we have explored and practices. As a wellness ambassador, each students will find their voice as an advocate for a wellness practice or concept that contributes to a joyful life.
Wellness Resources:
a. Read: Joy and Well-Being by Philip C. Watkins, Brandy Hutton, and Robert A. Emmons
https://wellbeing.gmu.edu/articles/12646
b. View: Brene Brown TED Talk Power of Vulnerability https://www.ted.com/talks/brene_brown_the_power_of_vulnerability#t-12539
c. Read: Brené Brown: The Fast Track to Genuine Joy http://www.oprah.com/omagazine/catastrophizing-how-to-feel-joy-without-fear
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