Примечания

Предисловие

1. Lyubomirsky, S., King, L., and Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin 131: 803–55.

2. Seligman, M.E. P., and Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55: 5–14.

3. Ivins, M. (2000, September 22). The manufactured public schools crisis. Fort Worth Star-Telegram.

1. Можно ли стать счастливее?

1. Diener, E. (2000). Subjective well-being: The science of happiness and a proposal for a national index. American Psychologist, 55: 34–43. Diener, E., Suh, E.K., Smith, H., and Shao, L. (1995). National differences in reported well-being: Why do they occur? Social Indicators Research, 34: 7–32.

2. Keyes, C.L. M. (2005). Mental illness and/or mental health?: Investigating axioms of the complete state model of health. Journal of Consulting and Clinical Psychology, 73: 539–48.

3. Это исследование провели Мартин Селигман, профессор психологии университета Пенсильвании, и Джефф Леви. Seligman, M.E. P. (2002). Authentic Happiness. New York: Free Press.

4. Wilson, T.D., and Gilbert, D.T. (2005). Affective forecasting: Knowing what to want. Current Directions in Psychological Science, 14: 131–34. Gilbert, T.D. (2006). Stumbling on Happiness. New York: Knopf.

5. Эта цитата принадлежит Дэну Гилберту, психологу из Гарвардского университета. Goldberg, C. (2006, February 6). Too much of a good thing. Boston Globe, F1.

6. Истории Нила, в этой главе, и Джудит, в главе 2 (имена изменены), представлены в телевизионном документальном фильме «В поисках счастья» (www.happycanadians.com), снятом канадским телевидением. Продюсер – Сара Спинкс, ведущий – Джон Дор, а я выступила в роли эксперта. Впервые фильм был показан на телеканале CTV 17 июня 2006 года.

7. Lyubomirsky, S., Sheldon, K.M., and Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9: 111–31.

8. Lykken, D., and Tellegen, A. (1996). Happiness is a stochastic phenomenon. Psychological Science, 7: 186–89. Tellegen, A., Lykken, D.T., Bouchard, T.J., Wilcox, K.J., Segal, N.L., and Rich, S. (1988). Personality similarity in twins reared apart and together. Journal of Personality and Social Psychology, 54: 1031–39.

9. Stallone, D.D., and Stunkard, A.J. (1991). The regulation of body weight: Evidence and clinical implications. Annals of Behavioral Medicine, 13: 220–30.

10. Diener, E., Suh, E.M., Lucas, R.E., and Smith, H.L. (1999). Subjective well-being: Three decades of progress. Psychological Bulletin, 125: 276–302. 11. Diener, E., Horwitz, J., and Emmons, R.A. (1985). Happiness of the very wealthy. Social Indicators Research, 16: 263–74.

12. Inglehart, R. (1990). Culture Shift in Advanced Industrial Society. Princeton, NJ: Princeton University Press. DePaulo, B.M., and Morris, W.L. (2005). Singles in society and in science. Psychological Inquiry, 16: 57–83.

13. Три недавних исследования, где изучалось, как меняется уровень счастья с возрастом, показали очень похожие результаты, от 33 до 42 %: Lucas, R.E., and Donnellan, M.B. (in press). How stable is happiness: Using the STARTS model to estimate the stability of life satisfaction. Journal of Research in Personality. Ehrhardt, J.J., Saris, W.E., and Veenhoven, R. (2000). Stability of life-satisfaction over time: Analysis of change in ranks in a national population. Journal of Happiness Studies, 1: 177–205.

14. Lyubomirsky, S. (2001). Why are some people happier than others?: The role of cognitive and motivational processes in well-being. American Psychologist, 56: 239–49. Diener et al. (1999), op. cit. Myers, D.G. (2000). The funds, friends, and faith of happy people. American Psychologist, 55: 56–67. (4) Diener, E., and Lucas, R.E. (1999). Personality and subjective well-being. In Kahneman, D., Diener, E., and Schwartz, N. (eds.), Well-being: The Foundations of Hedonic Psychology (pp. 213–29). New York: Russell Sage. Argyle, M. (1999). Causes and correlates of happiness. Ibid. (pp. 353–73).

15. Lyubomirsky, Sheldon, et al. (2005), op. cit. Tkach, C. (2005). Unlocking the treasury of human kindness: Enduring improvements in mood, happiness, and self-evaluations. Unpublished doctoral dissertation, Department of Psychology, University of California, Riverside. Lyubomirsky, S., Sousa, L., and Dickerhoof, R. (2006). The costs and benefits of writing, talking, and thinking about life’s triumphs and defeats. Journal of Personality and Social Psychology, 90: 692–708. Sheldon, K.M., and Lyubomirsky, S. (2006a). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. Journal of Positive Psychology, 1: 73–82. Dickerhoof, R., Lyubomirsky, S., and Sheldon, K.M. (2007). How and why do positive activities work to boost well-being? An experimental longitudinal investigation of regularly practicing optimism and gratitude. Manuscript under review. For interventions from other laboratories, see also Seligman, M.E., Steen, T.A., Park, N., and Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60: 410–21. Fordyce, M.W. (1977). Development of a program to increase happiness. Journal of Counseling Psychology, 24: 511–21. Fordyce, M.W. (1983). A program to increase happiness: Further studies. Journal of Counseling Psychology, 30: 483–98.

16. Lyubomirsky, King, et al. (2005), указ. соч.

17. Diener, E., Nickerson, C., Lucas, R.E., and Sandvik, E. (2002). Dispositional affect and job outcomes. Social Indicators Research, 59: 229–59.

18. Harker, L., and Keltner, D. (2001). Expressions of positive emotions in women’s college yearbook pictures and their relationship to personality and life outcomes across adulthood. Journal of Personality and Social Psychology, 80: 112–24.

2. Насколько вы счастливы и почему?

1. В некоторых примерах, приведенных в этой книге, имена, личные данные и подробности интервью изменены.

2. Эд Динер, самый выдающийся и наиболее известный исследователь в области субъективного благополучия, однажды сказал мне, что предложил термин «субъективное психологическое благополучие» из опасения, что университет не продлит его контракт, если руководство решит, что его исследование посвящено чему-то настолько туманному, как «счастье». Термин прижился.

3. Однако стоит отметить, что «психологическое благополучие» – более широкая, более целостная конструкция, чем «счастье», она включает в себя и физическое, и психическое здоровье, а не только эмоциональное благополучие.

4. Lyubomirsky, S., and Lepper, H.S. (1999). A measure of subjective happiness: Preliminary reliability and construct validation. Social Indicators Research, 46: 137–55.

5. Там же.

6. Radloff, L. (1977). The CES-D Scale: A self-report depression scale for research in the general population. Applied Psychological Measurement, 1: 385–401.

7. Nezu, A.M., Nezu, C.M., McClure, K.S., & Zwick, M.L. (2002). Assessment of depression. In Gotlib, I.H., and Hammen, C.L. (eds.). Handbook of Depression (pp. 61–85). New York: Guilford.

8. Chwastiak, L., Ehde, D.M., Gibbons, L.E., Sullivan, M., Bowen, J.D., and Kraft, G.H. (2002). Depressive symptoms and severity of illness in multiple sclerosis: Epidemiologic study of a large community sample. American Journal of Psychiatry, 159: 1862–68. Unutzer, J., Patrick, D.L., Marmon, T., Simon, G.E., and Katon, W.J. (2002). Depressive symptoms and mortality in a prospective study of 2,558 older adults. American Journal of Geriatric Psychiatry, 10: 521–30.

9. Burt, V.K., and Stein, K. (2002). Epidemiology of depression: Throughout the female life cycle. Journal of Clinical Psychiatry, 63: 9–15.

10. Kessler, R.C., McGonagle, K.A. Zhao, S., Nelson, C.B., Hughes, M., Eshlman, S., Wittchen, H.U., and Kendler, K.S. (1994). Lifetime and 12month prevalence rates of DSM-III-R psychiatric disorders in the United States: Results from the National Comorbidity Survey. Archives of General Psychiatry, 51: 8–19.

11. Klerman, G.L. (1988). The current age of youthful melancholia: Evidence for increase in depression among adolescents and young adults. British Journal of Psychiatry, 152: 4–14.

12. Ustun, T.B., Ayuso-Mateos, J.L., Chatterji, S., Mathers, C., and Murray, C.J. L. (2004). Global burden of depressive disorders in the year 2000. British Journal of Psychiatry, 184: 386–92. Экономические последствия этого заболевания измеряла Всемирная организация здравоохранения, по количеству лет нетрудоспособности. В Африке доля бремени заболевания для депрессивных расстройств составляет 1,2 %; в Северной и Южной Америке это основная причина нетрудоспособности, представляющая 8 % общего бремени. Депрессия является тринадцатым бременем болезни в Африке, пятым в восточном средиземноморском регионе, четвертым в Юго-Восточной Азии, первым в Северной и Южной Америке, третьим в Европе и вторым в западном Тихоокеанском регионе. «Бремя заболевания» – показатель, количественно определяющий потери лет жизни с высоким качеством, понесенные из-за болезни; выражается в годах жизни с поправкой на нетрудоспособность и на качество жизни; при измерении учитываются заболеваемость, смертность, трудоспособность (присутствие на работе, в школе и т. п.).

13. Murray, J.L., and Lopez, A.D. (1996). The Global Burden of Disease: A Comprehensive Assessment of Mortality and Disability from Diseases, Injuries and Risk Factors in 1990 and Projected to 2020. Summary. Boston: Harvard School of Public Health: World Health Organization.

14. Schwartz, B. (2000). Pitfalls on the road to a positive psychology of hope. In Schwartz, B., and Gillham, J. (eds.). The Science of Optimism and Hope: Research Essays in Honor of Martin E.P. Seligman (pp. 399–412). Philadelphia: Templeton Foundation Press. O’Connor, R. (1999). Undoing Depression. New York: Berkley. Machoian, L. (2005). The Disappearing Girl: Learning the Language of Teenage Depression. New York: Dutton. Charney, D.S., and Nemeroff, C.B. (2004). The Peace of Mind Prescription: An Authoritative Guide to Finding the Most Effective Treatment for Anxiety and Depression. New York: Houghton Mifflin. Seligman, M.E. P. (1990). Why is there so much depression today?: The waxing of the individual and the waning of the commons. In Ingram, R. (ed.), Contemporary Psychological Approaches to Depression: Theory, Research, and Treatment (pp. 1–9). New York: Plenum.

15. Klerman, G.L., and Weissman, M.M. (1989). Increasing rates of depression. Journal of the American Medical Association, 261: 2229–35. Lavori, P.W., Warshaw, M., Klerman, G. L, Mueller, T.I., Leon, A., Rice, J., and Akiskal, H. (1993). Secular trends in lifetime onset of MDD stratified by selected sociodemographic risk factors. Journal of Psychiatric Research, 27: 95–109. Lavori, P.W., Klerman, G. L, Keller, M.B., Reich, T., Rice, J., and Endicott, J. (1987). Age-period-cohort analysis of secular trends in onset of major depression: Findings in siblings of patients with major affective disorder. Journal of Psychiatric Research, 21: 23–35.

16. Weber, R. (1991, June 3). “I can’t wait to grow up and be happy.” New Yorker.

17. Diener и др. (1999), указ. соч.

18. In 2005 the national median household income for a family of four was $46,326. DeNavas-Walt, C., Proctor, B.D., and Lee, C.H. (August 2005). U.S. Census Bureau, Current Population Reports, P60–231, Income, Poverty, and Health Insurance Coverage in the United States: 2005. Washington, DC: U.S. Government Printing Office.

19. Пол Беллью, исполнительный директор в сфере рыночного и промышленного анализа компании General Motors, цит. в Scott, J., and Leonhardt, D. (2005, May 15). Class in America: Shadowy lines that still divide. New York Times.

20. Goodwin, D.K. (1994). No Ordinary Time. New York: Touchstone, pp. 42–43.

21. Lane, R.E. (2000). The loss of happiness in market democracies. New Haven: Yale University Press. See Figure 1.1, p.5.

22. Там же.

23. Стоит отметить, что люди, чьи базовые потребности не удовлетворены в таких сферах, как безопасность, питание и жилье, сообщают о том, что чувствуют себя очень несчастными. Для этой группы деньги (на медицинское обслуживание, питание, игрушки для детей и т. д.) являются важным фактором психологического благосостояния и качества жизни. Так что небольшая корреляция между счастьем и богатством касается только тех, чьи базовые потребности удовлетворены. Например, см. Biswas-Diener, R., and Diener, E. (2001). Making the best of a bad situation: Satisfaction in the slums of Calcutta. Social Indicators Research, 55: 329–52.

24. Lopez, S. (2004, May 26). Neighbors’ ire equals scale of Ovitz plan. Los Angeles Times, B1.

25. Sun, August 2002.

26. Nickerson, C., Schwarz, N., Diener, E., and Kahneman, D. (2003). Zeroing on the dark side of the American dream: A closer look at the negative consequences of the goal for financial success. Psychological Science, 14: 531–36.

27. Cohen, P., and Cohen, J. (1996). Life Values and Adolescent Mental Health. Mahwah, NJ: Erlbaum.

28. Sheldon, K.M., and Kasser, T. (1998). Pursuing personal goals: Skills enable progress, but not all progress is beneficial. Personality and Social Psychology Bulletin, 24: 1319–31.

29. Richins, M.L. (1995). Social comparison, advertising, and consumer discontent. American Behavioral Scientist, 38: 593–607.

30. Campbell, A. (1981). The Sense of Well-being in America. New York: McGraw-Hill.

31. Pryor, J.H., Hurtado, S., Saenz, V.B., Lindholm, J.A., Korn, W.S., and Mahoney, K.M. (2006). The American Freshman-National Norms for Fall 2005. Working paper, Higher Education Research Institute.

32. Rich think big about living well (1987, September 24). Chicago Tribune, 3. Pay nags at workers’ job views (1987, October 18). Chicago Tribune, 10B. 33. Kristof, K.M. (2005, January 14). Study: Money can’t buy happiness, security either. Los Angeles Times, C1.

34. Kahneman, D., Krueger, A.B., Schkade, D., Schwarz, N., and Stone, A.A. (2006). Would you be happier if you were richer?: A focusing illusion. Science, 312: 1908–10.

35. Эту цитаты приписывают Уоррену Баффетту. O’Brien, T.L. (2006, September 17). Fortune’s fools: Why the rich go broke. New York Times.

36. American Society for Aesthetic Plastic Surgery. (2004). Cosmetic surgery. Quick facts: 2004 ASAPS statistics. Retrieved November 16, 2005, from the World Wide Web: http://www.surgery.org/press/statistics-2004.php. 37. Wengle, H. (1986). The psychology of cosmetic surgery: A critical overview of the literature 1960–1982. Part I. Annals of Plastic Surgery, 16: 435–43. Young, V.L., Nemecek, J.R., and Nemecek, D.A. (1994). The efficacy of breast augmentation: Breast size increase, patient satisfaction, and psychological effects. Plastic and Reconstructive Surgery, 94: 958–69. Действительно, у женщин с косметическими грудными имплантами, увеличивается риск самоубийства. См. Маклоулина, Дж. К., Мудрого, Т.Н., и Lipworth, L. (2004). Increased risk of suicide among patients with breast implants: Do the epidemiologic data support psychiatric consultation. Psychosomatics, 45: 277–80.

38. Schkade, D.A., and Kahneman, D. (1998). Does living in California make people happy?: A focusing illusion in judgments of life satisfaction. Psychological Science, 9: 340–46.

39. Diener, E., Wolsic, B., and Fujita, F. (1995). Physical attractiveness and subjective well-being. Journal of Personality and Social Psychology, 69, 120–29. См. также другое интересное исследование, показавшее, что фотомодели и манекенщицы на самом деле намного менее счастливы, чем обычные девушки, возможно, потому, что их чаще оценивают по внешности, у них меньше возможностей создать близкие отношения и меньше шансов управлять развитием своей карьеры. Meyer, B., Enstrom, M.K., Harstveit, M., Bowles, D.P., and Beevers, C.G. (2007). Happiness and despair on the catwalk: Need satisfaction, well-being, and personality adjustment among fashion models. Journal of Positive Psychology, 2, 2–17.

40. Argyle, M. (1999). Causes and correlates of happiness. In Diener, Kahneman, et al., op. cit., and Schwarz, N., 353–75. Campbell, A., Converse, P.E., and Rodgers, W.L. (1976). The Quality of American Life. New York: Russell Sage Foundation. Lyubomirsky, S., and Tucker, K.L. (1998). Implications of individual differences in self-reported happiness for perceiving, thinking about, and recalling life events. Motivation and Emotion, 22, 155–86.

41. Frederick, S., and Loewenstein, G. (1999). Hedonic adaptation. In Kahneman et al., op. cit., 302–29.

42. Lyubomirsky, King, et al. (2005), указ. соч.

43. Lucas, R.E., Clark, A.E., Georgellis, Y., and Diener, E. (2003). Reexamining adaptation and the set point model of happiness: Reactions to changes in marital status. Journal of Personality and Social Psychology, 84: 527–39.

44. Brickman, P., Coates, D., and Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36: 917–27.

45. Riis, J., Loewenstein, G., Baron, J., Jepson, C., Fagerlin, A., and Ubel, P.A. (2005). Ignorance of hedonic adaptation to hemodialysis: A study using ecological momentary assessment. Journal of Experimental Psychology: General, 134: 3–9.

46. Schneider, C.E. (1998). The Practice of Autonomy. New York: Oxford University Press, p. 71.

47. Lykken, D., and Tellegen, A. (1996). Happiness is a stochastic phenomenon. Psychological Science, 7: 186–89.

48. В целях конфиденциальности имена и личные данные участников исследований изменены, здесь и в других разделах книги.

49. Собрал и проанализировал эти захватывающие результаты Томас Бушар.

50. Segal, N. (2000). Entwined Lives. New York: Plume.

51. Headey, B., and Wearing, A. (1989). Personality, life events, and subjective well-being: Toward a dynamic equilibrium model. Journal of Personality and Social Psychology, 57: 731–39.

52. Suh, E.M., Diener, E., and Fujita, F. (1996). Events and subjective wellbeing: Only recent events matter. Journal of Personality and Social Psychology, 70: 1091–1102.

53. Bilger, B. (2004, April 5). The height gap: Why Europeans are getting taller and taller-and Americans aren’t. New Yorker.

54. Sternberg, R.J., Grigorenko, E.L., and Kidd, K.K. (2005). Intelligence, race, and genetics. American Psychologist, 60: 46–59.

55. Caspi, A., Sugden, K., Moffitt, T.E., Taylor, A., Craig, I.W., Harrington, H.L., McClay, J., Mill, J., Martin, J., Braithwaite, A., and Poulton, R. (2003). Influence of life stress on depression: Moderation by a polymorphism in the 5-HTT gene. Science, 301: 386–89.

56. Для каждого отдельного гена у каждого человека есть две аллели, одна от матери и одна от отца. Короткая аллель гена 5-HTTLPR уменьшает поставку в мозг нейромедиатора серотонина, химического вещества, необходимого для устранения симптомов депрессии. Такие лекарства, как Прозак, называют селективными ингибиторами серотонина (SSRIs), потому что они увеличивают уровень серотонина и тем самым облегчают симптомы депрессии.

57. Taylor, S.E., Way, B.M., Welch, W.T., Hilmert, C.J., Lehman, B.J., and Eisenberger, N.I. (2006) Early family environment, current adversity, the serotonin transporter promoter polymorphism, and depressive symptomatology. Biological Psychiatry, 60: 671–76.

58. Типичный участник экспериментов Дэвидсона опутан электродами – металлическими проводниками размером с десятицентовик, которые прикреплены к его голове и напоминают шапочку для душа. Другой конец электродов присоединен к проводам, по которым пропускается электрический ток, провода идут от головы испытуемого к измерительным приборам. Ток возникает из биологических электрических сигналов, которые называют биопотенциалами.

59. Tomarken, A.J., Davidson, R.J., Wheeler, R.E., and Doss, R.C. (1992). Individual differences in anterior brain asymmetry and fundamental dimensions of emotion. Journal of Personality and Social Psychology, 62: 676–87. Urry, H.L., Nitschke, J.B., Dolski, I., Jackson, D.C., Dalton, K.M., Mueller, C.J., Rosenkranz, M.A., Ryff, C.D., Singer, B.H., and Davidson, R.J. (2004). Making a life worth living: Neural correlates of well-being. Psychological Science, 15: 367–72. See also van Honk, J., and Schutter, D.J. L.G. (2006). From affective valence to motivational direction: The frontal asymmetry of emotion revised. Psychological Science, 17: 963–65.

60. Это замечание сделал лауреат Нобелевской премии, профессор Принстонского университета Даниэль Канеман.

61. Mroczek, D.K., and Spiro, A., III. (2005). Change in life satisfaction during adulthood: Findings from the Veterans Affairs Normative Aging Study. Journal of Personality and Social Psychology, 88: 189–202.

62. Nolen-Hoeksema, S. (2005). Eating, Drinking, Overthinking: The Toxic Triangle of Food, Alcohol, and Depression-and How Women Can Break Free. New York: Henry Holt.

63. Цитата принадлежит британскому государственному деятелю Бенджамину Дизраэли. Disraeli, B. (2000). Lothair. Cambridge, UK: Chadwyck-Healey, vol. 3, p. 206.

3. Как найти действия счастья, соответствующие нашим интересам, ценностям и потребностям

1. Harackiewicz, J.M., and Sansone, C. (1991). Goals and intrinsic motivation: You can get there from here. In Maehr, M.L., and Pintrich, P.R. (eds.). Advances in Motivation and Achievement (vol. 7, pp. 21–49). Greenwich, CT: JAI Press. Brunstein, J.C., Schultheiss, O.C., and Grassman, R. (1998). Personal goals and emotional well-being: The moderating role of motive dispositions. Journal of Personality and Social Psychology, 75: 494–508. Diener, E., and Fujita, F. (1995). Resources, personal strivings, and subjective well-being: A nomothetic and idiographic approach. Journal of Personality and Social Psychology, 68: 926–35. Higgins, E.T., (2005). Value from regulatory fit. Current Directions in Psychological Science, 14: 209–13. Brandstatter, H. (1994). Wellbeing and motivated person-environment fit: A time-sampling study of emotions. European Journal of Personality, 8: 75–93. Pervin, L.A. (1968). Performance and satisfaction as a function of individual-environment fit. Psychological Bulletin, 69: 56–68.

2. За исключением элемента «естественный», мера внутренней мотивации, представленная здесь, основана на методологии, предложенной Кеном Шелдоном и его коллегами. Четыре причины для выполнения действий счастья выявляют четыре вида мотивации: 1) внутренняя мотивация (оценивается по элементу «удовольствие», хотя тесно связана с элементом «естественность»), определяется как желание что-то делать, потому что это интересно и приятно; 2) идентифицированная мотивация («ценность»), определяется как желание что-то делать, чтобы выразить важные ценности и убеждения; 3) интроецированная мотивация («вина»), определяется как действие, предпринимаемое, чтобы избежать чувства вины или тревоги; и 4) внешняя мотивация («ситуация»), определяется как действия ради вознаграждения или для того, чтобы понравиться другим. Согласно Эду Деси и Ричу Райану, эти четыре типа мотивации составляют непрерывный континуум, от внутренней (или автономной) к внешней (или навязанной другими) мотивации. Совокупные показатели внутренней мотивации определяются путем вычисления средних значений идентифицированной и внутренней мотивации, из значений которых вычитаются значения внешней и интроецированной мотивации. Этот показатель выявляет степень, в которой поведение человека основано на его долгосрочных интересах и глубинных ценностях. Чем больше внутренняя мотивация к достижению той или иной цели (похудеть, стать более продуктивным или более оптимистичным), тем более здоровым, счастливым и успешным является человек в процессе ее достижения. Литература, посвященная этой теме: Deci, E.L., and Ryan, R.M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 4: 227–68. Sheldon, K.M., and Elliot, A.J. (1999). Goal striving, need-satisfaction, and longitudinal wellbeing: The Self-Concordance Model. Journal of Personality and Social Psychology, 76: 482–97. Sheldon, K.M., and Kasser, T. (1995). Coherence and congruence: Two aspects of personality integration. Journal of Personality and Social Psychology, 68: 531–43.

3. Sheldon, K.M., and Houser-Marko, L. (2001). Self-concordance, goalattainment, and the pursuit of happiness: Can there be an upward spiral? Journal of Personality and Social Psychology, 80: 152–65. Ib. Sheldon and Kasser (1998), op. cit., Sheldon and Lyubomirsky (2006a), op. cit.

4. Dickerhoof (2007), указ. соч.

5. Похожие результаты, с акцентом на важности физических упражнений для ощущения благополучия, см. Fordyce (1977, 1983), op. cit. Sheldon and Lyubomirsky (2006a), op. cit.

6. Klem, M.L., Wing, R.R., McGuire, M.T., Seagle, H.M., and Hill, J.O. (1997). A descriptive study of individuals successful at long-term maintenance of substantial weight loss. American Journal of Clinical Nutrition, 66: 239–46.

7. Dickerhoof (2007), op. cit. Foreword to Part II: Before You Begin 1. The Oxford Happiness Questionnaire описывает несколько компонентов благополучия, включая самооценку, целеустремлённость, общительность и юмор, и успешно используется для оценки состояния людей любого возраста. Литература по этой теме: Hills, P., and Argyle, M. (2002). The Oxford Happiness Questionnaire: A Compact Scale for the Measurement of Psychological Well-being. Personality and Individual Differences, 33, 1073–1082. 2. Обратите внимание, что я немного изменила формулировку, для большей ясности.

4. Благодарность и позитивное мышление

1. Emmons, R.A., and Shelton, C.M. (2002). Gratitude and the science of positive psychology. In Snyder, C.R., and Lopez, S.J. (eds.). Handbook of Positive Psychology (pp. 459–71). Oxford: Oxford University Press.

2. McCullough, M.E., Emmons, R.A., and Tsang, J. (2002). The grateful disposition: A conceptual and empirical topography. Journal of Personality and Social Psychology, 82: 112–27. McCullough, M.E., Tsang, J., and Emmons, R.A. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience. Journal of Personality and Social Psychology, 86: 295–309. Algoe, S., and Haidt, J. (2006). Witnessing excellence in action: The “other-praising” emotions of elevation, gratitude, and admiration. Manuscript under review. Bartlett, M.Y., and DeSteno, D. (2004). Gratitude: Helping when it really costs you. Psychological Science, 17: 319–25. For an accessible review, see Robert Emmons’s recent book: Emmons, R.A. (2007). THANKS! How the New Science of Gratitude Can Make You Happier. New York: Houghton Mifflin.

3. Emmons, R.A., and McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84: 377–89.

4. Emmons (2007), op. cit. 5. Fredrickson, B.L., Tugade, M.M., Waugh, C.E., and Larkin, G.R. (2003). What good are positive emotions in crises?: A prospective study of resilience and emotions following the terrorist attacks on the United States in September 11, 2001. Journal of Personality and Social Psychology, 84: 365–76.

6. Watkins, P.C., Grimm, D.L., and Kolts, R. (2004). Counting your blessings: Positive memories among grateful persons. Current Psychology: Developmental, Learning, Personality, Social, 23: 52–67.

7. Fredrickson et al. (2003), указ. соч.

8. Malin, A. (2003, September). Maximum joy: 14 ways to feel lucky you’re alive. Prevention.

9. Casey, M.J. (2006, October 20). A survivor’s optimism. New York Times. 10. Bartlett, M.Y., and DeSteno, D. (2006). Gratitude and prosocial behavior: Helping when it costs you. Psychological Science, 17: 319–25.

11. McCullough et al. (2001), op. cit. Emmons and McCullough (2003), op. cit.

12. Algoe, S.B., Haidt, J., Gable, S.L., and Strachman, A. (2007). Beyond reciprocity: Gratitude and relationships in everyday life. Manuscript under review.

13. Lyubomirsky, King, et al. (2005), указ. соч.

14. McCullough et al. (2002), указ. соч.

15. Цитата принадлежит психиатру Роджеру Уолшу.

16. См. упражнение “What I Know to Be True” exercise in MacDonald, L. (2004). Learn to Be an Optimist. San Francisco: Chronicle Books, 51.

17. Miller, T. (1995). How to Want What You Have. New York: Avon.

18. Tkach (2005), указ. соч.

19. Seligman, M.E., Steen, T.A., Park, N., and Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60: 410–21.

20. Dickerhoof (2007), указ. соч.

21. Это различие описано в самой лучшей статье об оптимизме, которую я когда-либо читала: Peterson, C. (2000). The future of optimism. American Psychologist, 55: 44–55.

22. Franken, A. (1992). I’m Good Enough, I’m Smart Enough, and Doggone it, People Like Me!: Daily Affirmations by Stuart Smalley. New York: Dell. Личное примечание: Эл Франкен, я вас люблю.

23. Tiger, L. (1979). Optimism: The Biology of Hope. New York: Simon & Schuster. Scheier, M.F., and Carver, C.S. (1993). On the power of positive thinking: The benefits of being optimistic. Current Directions in Psychological Science, 2: 26–30.

24. Scheier and Carver (1993), указ. соч.

25. Abramson, L.Y., Seligman, M.E. P., and Teasdale, J.D. (1978). Learned helplessness in humans: Critique and reformulation. Journal of Abnormal Psychology, 87: 49–74. Peterson, C. (1991). Meaning and measurement of explanatory style. Psychological Inquiry, 2: 1–10.

26. Snyder, C.R. (1994). The Psychology of Hope: You Can Get There from Here. New York: Free Press.

27. King, L.A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27: 798–807.

28. Sheldon and Lyubomirsky (2006a), указ. соч.

29. О преимуществах письменного выражения мыслей см. Pennebaker, J.W., and Graybeal, A. (2001). Patterns of natural language use: Disclosure, personality, and social integration. Current Directions in Psychological Science, 10: 90–93. Singer, J.A. (2004). Narrative identity and meaning making across the adult lifespan: An introduction. Journal of Personality, 72: 437–59.

30. Segerstrom, S.C. (2001). Optimism, goal conflict, and stressor-related immune change. Journal of Behavioral Medicine, 24: 441–67.

31. Snyder, C.R., Harris, C., Anderson, J.R., Holleran, S.A., Irving, L.M., Sigmon, S.T., Yoshinobu, L., Gibb, J., Langelle, C., and Harney, P. (1991). The will and the ways: Development and validation of an individualdifferences measure of hope. Journal of Personality and Social Psychology, 60: 570–85.

32. Scheier, M.F., Weintraub, J.K., and Carver, C.S. (1986). Coping with stress: Divergent strategies of optimists and pessimists. Journal of Personality and Social Psychology, 51: 1257–64. Nes, L.S., and Segerstrom, S.C. (2006). Dispositional optimism and coping: A meta-analytic review. Personality and Social Psychology Review, 10: 235–51.

33. Scheier and Carver (1993), указ. соч.

34. Helweg-Larsen, M., Sadeghian, P., and Webb, M.A. (2002). The stigma of being pessimistically biased. Journal of Social and Clinical Psychology, 21: 92–107.

35. Общая концепция о преимуществах надежды и анализ «барьерных надежд» принадлежат психологу, ныне покойному К.Р. Снайдеру.

36. См. упражнение “Look for the Silver Lining”, MacDonald (2004), указ. соч.

37. Gillham, J.E., and Reivich, K.J. (1999). Prevention of depressive symptoms in school children: A research update. Psychological Science, 10: 461–62.

38. Этот метод называют «методом ABCDE», он подробно описан в 8 главе. Ссылки: Seligman’s (1991) Learned Optimism and (2002) Authentic Happiness, указ. соч.

39. Aspinwall, L.G., and Brunhart, S.M. (1996). Distinguishing optimism from denial: Optimistic beliefs predict attention to health threats. Personality and Social Psychology Bulletin, 22: 993–1003.

40. Seligman, M. (1991). Learned Optimism. New York: Free Press, p. 292. 41. Обзор см. Lyubomirsky, S., and Tkach, C. (2003). The consequences of dysphoric rumination. In Papageorgiou, C., and Wells, A. (eds.). Rumination: Nature, Theory, and Treatment of Negative Thinking in Depression (pp. 21–41). Chichester, UK: John Wiley. Nolen-Hoeksema, S. (2003). Women Who Think Too Much. New York: Henry Holt.

42. Lyubomirsky, S., Dickerhoof, R., Kasri, F., and Zehm, K. (2007). The cognitive and hedonic costs of unwarranted dwelling. Manuscript under review.

43. Lyubomirsky et al. (2007), op. cit. See also Lyubomirsky, S., Kasri, F., and Zehm, K. (2003). Dysphoric rumination impairs concentration on academic tasks. Cognitive Therapy and Research, 27: 309–30.

44. Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7: 114–40. Taylor, S.E., and Lobel, M. (1989). Social comparison activity under threat: Downward evaluation and upward contacts. Psychological Review, 96: 569–75. Major, B., Testa, M., and Bylsma, W.H. (1991). Responses to upward and downward social comparisons: The impact of esteem-relevance and perceived control. In Suls, J., and Wills, T.A. (eds). Social Comparison: Contemporary Theory and Research (pp. 237–60). Hillsdale, NJ: Erlbaum. Affleck, G., and Tennen, H. (1991). Social comparison and coping with major medical problems. In Suls and Wills, op. cit., (pp. 369–93).

45. Lyubomirsky, S., and Ross, L. (1997). Hedonic consequences of social comparison: A contrast of happy and unhappy people. Journal of Personality and Social Psychology, 73: 1141–57.

46. Исходные слова – basis, snowy, toxin.

47 Nolen-Hoeksema (2003), указ. соч.

48. Fredrickson, B.L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56: 218–26.

49. Carlson, R. (1997). Don’t Sweat the Small Stuff-and It’s All Small Stuff. New York: Hyperion.

50. Tedeschi, R.G., Park, C.L., and Calhoun, L.G. (eds.). (1998). Posttraumatic growth: Positive changes in the aftermath of crisis. Mahwah, NJ: Erlbaum.

5. Развивать и поддерживать социальные связи

1. Berscheid, E. (2003). The human’s greatest strength: Other humans. In Aspinwall, L.G., and Staudinger, U.M., (eds.). A Psychology of Human Strengths: Fundamental Questions and Future Directions for a Positive Psychology (pp. 37–47). Washington, DC: American Psychological Association. The quote appears on p. 39.

2. Lyubomirsky, King, et al. (2005), указ. соч.

3. Обзор см. там же.

4. Это исследование описано в Lyubomirsky, Sheldon, et al. (2005), указ. соч.

5. Tkach (2005), указ. соч.

6. Все исследования, проведенные в моей лаборатории (и описанные в этой книге), включали по крайней мере одну контрольную группу. Контрольная группа в данном исследовании состояла из участников, которые не совершали других добрых дел. Их инструктировали просто описывать разные события, происходившие с ними в течение недели.

7. Williamson, G.M., and Clark, M.S. (1989). Providing help and desired relationship type as determinants of changes in moods and self-evaluations. Journal of Personality and Social Psychology, 56: 722–34.

8. Clark, M.C., (ed.). Prosocial Behavior: Review of Personality and Social Psychology (vol. 12, pp. 238–64). Newbury Park, CA: Sage.

9. Trivers, R. (1971). The evolution of reciprocal altruism. Quarterly Review of Biology, 46: 35–57.

10. For a review of the literature on volunteering and well-being, see Piliavin, J.A. (2003). Doing well by doing good: Benefits for the benefactor. In Keyes, C.L. M., and Haidt, J., (eds.). Flourishing: Positive Psychology and the Life Well-Lived (pp. 227–47). Washington, DC: American Psychological Association.

11. Schwartz, C.E., and Sendor, M. (1999). Helping others helps oneself: Response shift effects in peer support. Social Science and Medicine, 48: 1563–75.

12. К сожалению, пять участников – это слишком мало («слишком маленький объем выборки», как говорят ученые), чтобы позволить исследователям обобщить полученные результаты. Во всех исследованиях, которые я проводила вместе со своими студентами и коллегами, – на самом деле почти во всех исследованиях, описанных этой книге, – объемы выборки были достаточно большими, чтобы позволить сделать такие обобщения, и достаточно большими, чтобы позволить провести сравнение между группами (например, чтобы ответить на такие вопросы, как: действительно ли группа участников, делавших добрые дела, была счастливее, чем участники контрольной группы?) и через определенные промежутки времени (например, действительно ли группа участников, делавших добрые дела, была счастливее в мае, чем в январе?).

13. Вот несколько примеров: заплатить за парковку для другого водителя или положить мелочь в парковочный автомат; убрать мусор в своем районе, на пляже или в парке; покрасить соседский дом; стать волонтером в приюте для бездомных или в церкви/храме/мечети; научить читать неграмотного взрослого; приготовить праздничный ужин для члена семьи, соседа или друга; провести время с пожилым родственником или соседом, посетить дом престарелых; уступить кому-нибудь место в метро или в автобусе; сделать неприятную работу по дому, даже когда не ваша очередь; спасти животное; придержать перед кем-нибудь дверь или пропустить кого-нибудь перед собой в очереди; помочь кому-нибудь донести тяжелую сумку; пожертвовать деньги на благотворительность, сдать донорскую кровь; позвонить, написать письмо или зайти в гости к другу, переживающему трудный период; научить чему-нибудь ребенка; оставить благодарственное письмо для почтальона, дворника или любого другого, кто делает вашу жизнь проще.

14. Некоторые из этих предложений заимствованы из Carlson (1997), указ. соч.

15. Algoe and Haidt (2006), указ. соч.

16. Glynn, S.A., Busch, M.P., Schreiber, G.B., Murphy, E.L., Wright, D.J., Tu, Y., Kleinman, S.H., and NHLBI REDS study group (2003). Effect of a national disaster on blood supply and safety: The September 11 experience. Journal of the American Medical Association, 289: 2246–53.

17. Esterling, B.A., Kiecolt-Glaser, J.K., Bodnar, J.C., and Glaser, R. (1994). Chronic stress, social support, and persistent alterations in the natural killer cell response to cytokines in older adults. Health Psychology, 13: 291–98.

18. Weitzenkamp, D.A., Gerhart, K.A., Charlifue, S.W., Whiteneck, G.G., and Savic, G. (1997). Spouses of spinal cord injury survivors: The added impact of caregiving. Archives of Physical Medicine and Rehabilitation, 78: 822–27.

19. Specter, M. (2005, October 24). What money can buy. New Yorker.

20. Обзор см. Lyubomirsky, King, et al. (2005), op. cit. See also Myers (2000), указ. соч.

21. Baumeister, R.F., and Leary, M.R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117: 497–529.

22. House, J.S., Landis, K.R., and Umberson, D. (1988). Social relationships and health. Science, 241: 540–45. Kaplan, R.M., and Toshima, M.T. (1990). The functional effects of social relationships on chronic illnesses and disability. In Sarason, B.R., Sarason, I.G., and Pierce, G.R., (eds.). Social Support: An Interactional View (pp. 427–53). Oxford, UK: John Wiley. Verbrugge, L.M. (1979). Marital status and health. Journal of Marriage and the Family, 41: 267–85. Lynch, J.J. (1977). The Broken Heart: The Medical Consequences of Loneliness. New York: Basic Books.

23. Вот три других фактора, объединяющих жителей Сардинии, Окинавы и адвентистов седьмого дня: они не курят, ведут активный образ жизни и не едят мяса. Buettner, D. (2005, November). “New wrinkles on aging.” National Geographic, 2–27.

24. Berscheid, E., and Reis, H.T. (1998). Attraction and close relationships. In Gilbert, D.T., Fiske, S.T., and Lindzey, G., (eds.). The Handbook of Social Psychology, 4th ed. (vol. 2, pp. 193–281). New York: McGraw-Hill.

25. Rainwater, L. (1994). Family equivalence as a social construction. In Ekert-Jaffe, D. (ed.). Standards of Living and Families: Observation and Analysis (pp. 25–39). Montrouge, France: John Libbey Eurotext.

26. Easterlin, R.A. (2005). A puzzle for adaptive theory. Journal of Economic Behavior and Organization, 56: 513–21.

27. Gottman, J.M., and Silver, N. (1999). The Seven Principles for Making Marriage Work. New York: Three Rivers Press.

28. Gottman, J.M. (1994). What Predicts Divorce: The Relationship Between Marital Processes and Marital Outcomes. Hillsdale, NJ: Erlbaum.

29. Ibid. 30. Drigotas, S.M., Rusbult, C.E., Wieselquist, J., and Whitton, S.W. (1999). Close partner as sculptor of the ideal self: Behavioral affirmation and the Michelangelo phenomenon. Journal of Personality and Social Psychology, 77: 293–323. Drigotas, S.M. (2002). The Michelangelo phenomenon and personal well-being. Journal of Personality, 70: 59–77.

31. Murray, S.L., Holmes, J.G., and Griffin, D.W. (1996). The self-fulfilling nature of positive illusions in romantic relationships: Love is not blind, but prescient. Journal of Personality and Social Psychology, 71: 1155–80.

32. Эту прекрасную работу провели Шелли Гейбл, Гарри Рейс и их коллеги: Gable, S.L., Reis, H.T., Asher, E.R. and Impett, E.A. (2004). What do you do when things go right?: The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology, 87: 228–45.

33. Schueller, S.M. (2006). Personality fit and positive interventions. Is extraversion important? Unpublished manuscript, Department of Psychology, University of Pennsylvania.

34. Gottman and Silver (1999), указ. соч.

35. Keil, C.P. (1998). Loneliness, stress, and human-animal attachment among older adults. In Wilson, C.C., and Turner, D.C., (eds.). Companion Animals in Human Health (pp. 123–34). Thousand Oaks, CA: Sage.

36. Эти исследования одиноких людей недавно собрали психологи Белла Деполо и Венди Моррис, не согласные с тем, что они называют идеологией семьи и брака: DePaulo, B.M., and Morris, W.L. (2005). Singles in society and in science. Psychological Inquiry, 16: 57–83. See also DePaulo, B. (2006). Singled Out: How Singles Are Stereotyped, Stigmatized, and Ignored, and Still Live Happily Ever After. New York: St. Martin’s Press.

37. Много этих предложений от Макгинниса, А.Л. (1979). Фактор Дружбы. Миннеаполис: Аугсбург. Магическое число «три» было предложено профессором Стэнфордского университета Лорой Карстенсен.

38. Русская поговорка.

39. Argyle, M., and Henderson, M. (1984). The rules of friendships. Journal of Social and Personal Relationships, 1: 211–37.

40. Clipman, J.M. (1999, March). A hug a day keeps the blues away: The effect of daily hugs on subjective well-being in college students. Paper presented at the Seventieth Annual Meeting of the Eastern Psychological Association, Boston.

41. В последующем исследовании Джейн Мари Клипмен дала студентам возможность подмигнуть или сделать комплимент вместо объятий. Подмигивание и похвалы также увеличивают ощущение благополучия.

42. Doehring, K.M. (1989). Relieving pain through touch. Advancing Clinical Care, 4: 32–33.

6. Справляться со стрессами, кризисами и травмами

1. Ozer, E.J., and Weiss, D.S. (2004). Who develops post-traumatic stress disorder? Current Directions in Psychological Science, 13: 169–72.

2. Billings, A.G., and Moos, R.H. (1984). Coping, stress, and social resources among adults with unipolar depression. Journal of Personality and Social Psychology, 46: 887–91.

3. Carver, C.S., Scheier, M.F., and Weintraub, J.K. (1984). Assessing coping strategies: A theoretically based approach. Journal of Personality and Social Psychology, 56: 267–83.

4. Nolen-Hoeksema, S., and Morrow, J. (1991). A prospective study of depression and posttraumatic stress symptoms after a natural disaster: The 1989 Loma Prieta earthquake. Journal of Personality and Social Psychology, 61: 115–21.

5. Schut, H.A. W., Stroebe, M.S., van den Bout, J., and de Keijser, J. (1997). Intervention for the bereaved: Gender differences in the efficacy of two counselling programmes. British Journal of Clinical Psychology, 36: 63–72.

6. McQueeney, D.A., Stanton, A.L., and Sigmon, S. (1997). Efficacy of emotion-focused and problem-focused group therapies for women with fertility problems. Journal of Behavioral Medicine, 20: 313–31.

7. Lynn’s story was profiled by the Los Angeles Times: Foreman, J. (2006, January 16). “The mystery that is mourning.” Los Angeles Times, F4.

8. Tennen, H., and Affleck, G. (1999). Finding benefits in adversity. In Snyder, C.R., (ed.). Coping: The Psychology of What Works (pp. 279–304). New York: Oxford University Press.

9. Nolen-Hoeksema, S., and Davis, C.G. (2002). Positive responses to loss: Perceiving benefits and growth. In Snyder and Lopez, op. cit., 598–606. New York: Oxford University Press.

10. Taylor, S.E., Lichtman, R.R., and Wood, J.V. (1984). Attributions, beliefs about control, and adjustment to breast cancer. Journal of Personality and Social Psychology, 46: 489–502. See also Collins, R.L., Taylor, S.E., and Skokan, L.A. (1990). A better world or a shattered vision?: Changes in life perspectives following victimization. Social Cognition, 8: 263–85.

11. Обзор см. Taylor, S.E., and Armor, D.A. (1996). Positive illusions and coping with adversity. Journal of Personality, 64: 873–98.

12. Самоотчеты участников, перенесших тяжелую утрату, приводятся в Davis, C.G., Nolen-Hoeksema, S., and Larson, J. (1998). Making sense of loss and benefiting from the experience: Two construals of meaning. Journal of Personality and Social Psychology, 75: 561–74.

13. Shearer, L. (2001, September). When the friendly skies are not so friendly. Georgia Magazine, 80.

14. Affleck, G., Tennen, H., Croog, S., and Levine, S. (1987). Causal attributions, perceived benefits, and morbidity after a heart attack: An 8 year study. Journal of Consulting and Clinical Psychology, 55: 29–35.

15. Nolen-Hoeksema and Davis (2002), указ. соч., 602.

16. Tedeschi, R.G., and Calhoun, L.G. (1995). Trauma and transformation: Growing in the Aftermath of Suffering. Thousand Oaks, CA: Sage. O’Leary, V.E., and Ickovics, J.R. (1995). Resilience and thriving in response to challenge: An opportunity for a paradigm shift in women’s health. Women’s Health: Research on Gender, Behavior, and Policy, 1: 121–42.

17. Есть много описаний этой работы, лучший обзор см. Tedeschi, R.G., and Calhoun, L.G. (2004). Posttraumatic growth: Conceptual foundations and empirical evidence. Psychological Inquiry, 15: 1–18.

18. O’Leary & Ickovics (1995), указ. соч.

19. Там же.

20. Langer, L.L. (1990). Holocaust Testimonies: The Ruins of Memory. New Haven: Yale University Press, p. 59. Quoted in O’Leary and Ickovics (1995), op. cit.

21. Engh, A.L., Beehner, J.C., Bergman, T.J., Whitten, P.L., Hoffmeier, R.R., Seyfarth, R.M., and Cheney, D.L. (2006) Behavioural and hormonal responses to predation in female chacma baboons (Papio hamadryas ursinus). Proceedings of the Royal Society B, 273: 707–12. Dreilinger, R. (2006, April). “No monkey, no cry.” Observer, 12.

22. Pennebaker, J.W., and O’Heeron, R.C. (1984). Confiding in others and illness rate among spouses of suicide and accidental-death victims. Journal of Abnormal Psychology, 93: 473–76.

23. Levy, S.M., Herberman, R.B., Whiteside, T., Sanzo, K., Lee, J., and Kirkwood, J. (1990). Perceived social support and tumor estrogen/progesterone receptor status as predictors of natural killer cell activity in breast cancer patients. Psychosomatic Medicine, 52: 73–85. See also Kiecolt-Glaser, J.K., Dura, J.R., Speicher, C.E., Trask, O.J., and Glaser, R. (1991). Spousal caregivers of dementia victims: Longitudinal changes in immunity and health. Psychosomatic Medicine, 53: 345–62.

24. Spiegel, D., Bloom, J.R., Kraemer, H.C., and Gottheil, E. (1989). Effect of psychosocial treatment on survival of patients with metastatic breast cancer. Lancet, 2: 888–91.

25. Gilligan, C. (1982). In a Different Voice: Psychological Theory and Women’s Development. Cambridge, MA: Harvard University Press.

26. Rook, K.S. (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology, 46: 1097–1108. Windholz, M.J., Marmar, C.R., and Horowitz, M.J. (1985). A review of the research on conjugal bereavement: Impact on health and efficacy of intervention. Comprehensive Psychiatry, 26: 433–47.

27. Janoff-Bulman, R. (1992). Shattered Assumptions: Towards a New Psychology of Trauma. New York: Free Press.

28. Lerner, M.J. (1980). The Belief in a Just World. New York: Plenum.

29. Цитаты взяты из Davis et al. (1998), указ. соч.

30. Там же.

31. Bower, J.E., Kemeny, M.E., Taylor, S.E., and Fahey, J.L. (1998). Cognitive processing, discovery of meaning, CD4 decline, and AIDS-related mortality among bereaved HIV-seropositive men. Journal of Consulting and Clinical Psychology, 66: 979–86.

32. Прекрасный обзор этой работы см. Pennebaker, J.W. (1997). Opening Up: The Healing Power of Expressing Emotions. New York: Guilford.

33. Обзор см. Pennebaker, J.W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8: 162–66. Frattaroli, J. (2006). Experimental disclosure and its moderators: A meta-analysis. Psychological Bulletin, 132: 823–65.

34. Pennebaker, J.W., Mayne, T.J., and Francis, M.E. (1997). Linguistic predictors of adaptive bereavement. Journal of Personality and Social Psychology, 72: 863–71.

35. Pennebaker, J.W., and Seagal, J.D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55: 1243–54. Quote appears on p. 1244.

36. Seligman (1990), указ. соч.

37. McCullough, M.E., and Witvliet, C.V. (2002). The psychology of forgiveness. In Snyder and Lopez, op. cit., 446–58.

38. McCullough, M.E., Pargament, K.I., and Thoresen, C.T. (eds.). (2000). Forgiveness: Theory, Research, and Practice. New York: Guilford.

39. McCullough, M.E., Rachal, K.C., Sandage, S.J., Worthington, E.L., Jr., Brown, S.W., and Hight, T.L. (1998). Interpersonal forgiving in close relationships. II. Theoretical elaboration and measurement. Journal of Personality and Social Psychology, 75: 1586–1603.

40. Прекрасный обзор этого исследования см. McCullough and Witvliet (2002), указ. соч., McCullough, M.E. (2001). Forgiveness: Who does it and how do they do it? Current Directions in Psychological Science, 10: 194–97.

41. Hebl, J.H., and Enright, R.D. (1993). Forgiveness as a psychotherapeutic goal with elderly females. Psychotherapy: Theory, Research, Practice, Training, 30: 658–67.

42. Worthington, E.L., Jr., Sandage, S.J., and Berry, J.W. (2000). Group interventions to promote forgiveness: What researchers and clinicians ought to know. In McCullough, M.E., Pargament, K.I., and Thoresen, C.T. (eds.). Forgiveness: Theory, Research, and Practice (pp. 228–53). New York: Guilford. Harris, A.H. S., and Thoresen, C.E. (2006). Extending the influence of positive psychology interventions into health care settings: Lessons from self-efficacy and forgiveness. Journal of Positive Psychology, 1: 27–36.

43. Karremans, J.C., Van Lange, P.A. M., and Holland, R.W. (2005). Forgiveness and its associations with prosocial thinking, feeling, and doing beyond the relationship with the offender. Personality and Social Psychology Bulletin, 31: 1315–26.

44. Модификация упражнения, предложенного Мартином Селигманом и Трейси Стин.

45. Witvliet, C.V., Ludwig, T.E., and Vander Laan, K.L. (2001). Granting forgiveness or harboring grudges: Implications for emotion, physiology, and health. Psychological Science, 12: 117–23.

46. См. http://www.forgivenessday.org/hero.htm, примеры таких «героев прощения», в том числе известных и обычных людей.

47. McCullough, M.E., Worthington, E.L., and Rachal, K.C. (1997). Interpersonal forgiving in close relationships. Journal of Personality and Social Psychology, 73: 321–36.

48. Shapiro, D.L. (1991). The effects of explanations on negative reactions to deceit. Administrative Science Quarterly, 36: 614–30.

49. McCullough et al. (1997), op. cit., McCullough et al. (1998), указ. соч.

50. McCullough, M.E., Bellah, C.G., Kilpatrick, S.D., and Johnson, J.L. (2001). Vengefulness: Relationships with forgiveness, rumination, wellbeing, and the Big Five. Personality and Social Psychology Bulletin, 27: 601–10.

51. Remnick, D. (2006, September 18). The wanderer. New Yorker.

7. Жить в настоящем

1. Gregory, A. (2005, March 21). “(Man at work thinking about golf, golfing thinking about sex, having sex, thinking about work.)” New Yorker.

2. Лучшее описание состояния «потока», по моему мнению, можно найти в книге Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. New York: Harper & Row.

3. Nakamura, J., and Csikszentmihalyi, M. (2002). The concept of flow. In Snyder, and Lopez, op. cit., 89–105.

4. Csikszentmihalyi, M., Rathunde, K., and Whalen, S. (1993). Talented Teenagers. Cambridge, UK: Cambridge University Press.

5. Csikszentmihalyi (1990), указ. соч., 10.

6. LeFevre, J. (1988). Flow and the quality of experience during work and leisure. In Csikszentmihalyi, M., and Csikszentmihalyi, I. (eds.). Optimal Experience (pp. 307–18). New York: Cambridge University Press.

7. Csikszentmihalyi, M. (2000). Beyond Boredom and Anxiety. San Francisco: Jossey-Bass. (Original work published in 1975.)

8. Это упражнение предложили Мартин Селигман и Трейси Стин.

9. Wrzesniewski, A., McCauley, C., Rozin, P., and Schwartz, B. (1997). Jobs, careers, and callings: People’s relations to their work. Journal of Research in Personality, 31: 21–33.

10. Wrzesniewski, A., and Dutton, J.E. (2001). Crafting a job: Revisioning employees as active crafters of their work. Academy of Management Review, 26: 179–201.

11. Кроме того, некоторые находят состояние «потока» в вандализме, физическом насилии или в тираническом контроле над группой, организацией или страной. Другие испытывают состояние «потока», гоняя на машине на бешеной скорости, играя в азартные игры, воруя в магазинах или мошенничая. Это еще одна потенциальная опасность «потока». Такие действия могут вызвать временную радость и даже эйфорию, но в долгосрочной перспективе их риск очень велик, и такое счастье длится недолго. Так что выбирайте с умом.

12. Дэвид Лодж предложил замечательный термин для этого феномена: «ностальгия по будущему».

13. Фред Брайант и Джозеф Верофф первыми исследовали и описали феномен наслаждения жизнью. Обновленный обзор см. Bryant, F.B., and Veroff, J. (2006). Savoring: A New Model of Positive Experience. Mahwah, NJ: Erlbaum. Их работа также описана в следующих источниках: Bryant, F.B. (1989). A four-factor model of perceived control: Avoiding, coping, obtaining, and savoring. Journal of Personality, 57: 773–97. Bryant, F.B. (2003). Savoring beliefs inventory (SBI): A scale for measuring beliefs about savoring. Journal of Mental Health, 12: 175–96.

14. Bryant (2003), указ. соч.

15. Там же.

16. Seligman, M.E. P., Rashid, T., and Parks, A.C. (2006). Positive psychotherapy. American Psychologist, 61: 774–88.

17. Schueller (2006), указ. соч.

18. Приписывается Роберту Бро.

19. Pasupathi, M., and Carstensen, L.L. (2003). Age and emotional experience during mutual reminiscing. Psychology and Aging, 18: 430–42.

20. Havighurst, R.J., and Glasser, R. (1972). An exploratory study of reminiscence. Journal of Gerontology, 27: 245–53.

21. Bryant, F.B., Smart, C.M., and King, S.P. (2005). Using the past to enhance the present: Boosting happiness through positive reminiscence. Journal of Happiness Studies, 6: 227–60.

22. Bryant et al. (2005), указ. соч.

23. Там же, 237.

24. Хамфри Богарт говорит эти слова Ингрид Бергман в последней сцене «Касабланки», прежде, чем она сядет на самолет в Лиссабон, чтобы никогда больше его не увидеть.

25. Lyubomirsky, Sousa, et al. (2006), указ. соч.

26. Langston, C.A. (1994). Capitalizing on and coping with daily-life events: Expressive responses to positive events. Journal of Personality and Social Psychology, 67: 1112–25. См. также Gable et al. (2004), указ. соч.

27. Bryant and Veroff (2006), указ. соч.

28. Haidt, J., and Keltner, D. (2004). Appreciation of beauty and excellence [Awe, Wonder, Elevation]. In Peterson, C., and Seligman, M.E.P. (eds.). Character Strengths and Virtues: A Handbook and Classification (pp. 537–51). Washington, DC: American Psychological Association.

29. Этот прекрасный пример приведен в Haidt and Keltner (2004), указ. соч., 537.

30. Brown, K.W., and Ryan, R.M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84: 822–48.

31. James, W. (1924). Memories and Studies. New York: Longmans, Green, & Co. (Original work published in 1911.)

32. Джон Кебет-Цинн, основатель клиники Stress Reduction Clinic в медицинском центре Массачусетского университета, был пионером в этой области. Краткий обзор этих исследований см. Kabat-Zinn, J. (2005). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, 15th anniversary ed. New York: Bantam Dell.

33. Bryant and Veroff (2006), указ. соч.

34. LeBel, J.L., and Dube, L. (2001, June). The impact of sensory knowledge and attentional focus on pleasure and on behavioral responses to hedonic stimuli. Paper presented at the thirteenth annual American Psychological Society Convention, Toronto.

35. Эта история приводится в Kubovy, M. (1999). On the pleasures of the mind. In Kahneman, Diener, and Schwarz, op. cit., pp. 134–54.

36. Эту идею предложил социальный психолог Хайме Куртц.

37. Kurtz, J.L., and Wilson, T.D. (2007). “Looking to the future to appreciate the present: The function of bittersweet emotions.” Manuscript in preparation. 38. Boehm, J.K., Dickerhoof, R., and Lyubomirsky, S. (2007). “Endowing versus contrasting life events: The relationship between thought perspective and well-being.” Unpublished data, Department of Psychology, University of California, Riverside.

39. Приписывается Джиму Холлидею. Caen, H. (1975, April 15). [Editorial]. San Francisco Chronicle.

40. Wildschut, T., Sedikides, C., Arndt, J., and Routledge, C. (2006). Nostalgia: Content, triggers, functions. Journal of Personality and Social Psychology, 91: 975–93.

41. Lyubomirsky, Sousa, et al. (2006), указ. соч.

42. Epel, E.S., Bandura, A., and Zimbardo, P.G. (1999). Escaping homelessness: The influences of self-efficacy and time perspective on coping with homelessness. Journal of Applied Social Psychology, 29: 575–96.

43. Kessler, L. (2004, August 22). Dancing with Rose: A strangely beautiful encounter with Alzheimer’s patients provides insights that challenge the way we view the disease. Los Angeles Times Magazine, 29.

44. Обзоры см. Zimbardo, P.G., and Boyd, J.N. (1998). Putting time in perspective: A valid, reliable individual-difference metric. Journal of Personality and Social Psychology, 77: 1271–88. Boyd, J.N., and Zimbardo, P.G. (2005). Time perspective, health, and risk taking. In Strathman, A., and Joireman, J. (eds.). Understanding Behavior in the Context of Time: Theory, Research, and Application (pp. 85–107). Mahwah, NJ: Erlbaum.

45. Свидетельства того, что люди способны делать и то и другое, то есть жить в настоящем и быть ориентированными на будущее, – см. Liu, W., and Aaker, J. (2007). Do you look to the future or focus on today?: The impact of life experience on intertemporal decisions. Organizational Behavior and Human Decision Processes, 102: 212–25.

46. Цитата принадлежит бывшему президенту США Биллу Клинтону. Remnick (2006, September 18), op. cit., 53.

8. Действие счастья № 10: Ставить перед собой цели

1. Wolfe, W.B. (2001). How to Be Happy Though Human. London: Routledge. (Original work published in 1932.)

2. Обзор см. Cantor, N., and Sanderson, C.A. (1999). Life task participation and well-being: The importance of taking part in daily life. In Kahneman, Diener, and Schwarz, op. cit., 230–43.

3. Brunstein, J.C. (1993). Personal goals and subjective well-being: A longitudinal study. Journal of Personality and Social Psychology, 65: 1061–70.

4. Swed, M. (2004, June 7). At Disney, a soaring tribute; Esa-Pekka Salonen’s “Wing on Wing” is a stirringly heartfelt work honoring Frank Gehry. Los Angeles Times, E1.

5. Cantor, N. (1990). From thought to behavior: “Having” and “doing” in the study of personality and cognition. American Psychologist, 45: 735–50.

6. Обзор см. Ryan, R.M., and Deci, E.L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55: 68–78.

7. Kasser, T., and Ryan, R.M. (1993). A dark side of the American dream: Correlates of financial success as a central life aspiration. Journal of Personality and Social Psychology, 65: 410–22. Kasser, T., and Ryan, R.M. (1996). Further examining the American dream: Differential correlates of intrinsic and extrinsic goals. Personality and Social Psychology Bulletin, 22: 280–87. Sheldon, K.M., and Kasser, T. (1995). Coherence and congruence: Two aspects of personality integration. Journal of Personality and Social Psychology, 68: 531–43.

8. Два прекрасных обзора см. Sheldon, K.M. (2002). The self-concordance model of healthy goal-striving: When personal goals correctly represent the person. In Deci, E.L., and Ryan, R.M. (eds.). Handbook of self-determination theory (pp. 65–86). Rochester, NY: University of Rochester Press. Sheldon, K.M., and Elliot, A.J. (1999). Goal striving, need satisfaction, and longitudinal well-being: The self-concordance model. Journal of Personality and Social Psychology, 76: 546–57.

9. Elliot, A.J., and Sheldon, K.M. (1998). Avoidance personal goals and the personality-illness relationship. Journal of Personality and Social Psychology, 75: 1282–99. Elliot, A.J., Sheldon, K.M., and Church, M.A. (1997). Avoidance personal goals and subjective well-being. Personality and Social Psychology Bulletin, 23: 915–27.

10. Elliot, A.J., and McGregor, H.A. (2001). A 2 _ 2 achievement goal framework. Journal of Personality and Social Psychology, 80: 501–19.

11. Strachman, A., and Gable, S.L. (2006). What you want (and do not want) affects what you see (and do not see): Avoidance social goals and social events. Personality and Social Psychology Bulletin, 32: 1446–58.

12. Именно это происходит при эффекте рикошета, когда мы так стараемся не думать о чем-то или не делать чего-то, что в итоге думаем или делаем именно то, чего хотели избежать. Обзор см. Wegner, D.M. (1994). Ironic processes of mental control. Psychological Review, 101: 34–52.

13. Sheldon and Kasser (1995), op. cit. Emmons, R.A., and King, L.A. (1988). Conflict among personal strivings: Immediate and long-term implications for psychological and physical well-being. Journal of Personality and Social Psychology, 54: 1040–48.

14. Cantor and Sanderson (1999), указ. соч.

15. Carstensen, L.L., Isaacowitz, D.M., and Charles, S.T. (1999). Taking time seriously: A theory of socioemotional selectivity. American Psychologist, 54: 165–81.

16. Fredrickson, B.L., and Carstensen, L.L. (1990). Choosing social partners: How old age and anticipated endings make people more selective. Psychology and Aging, 5: 335–47.

17. Sheldon, K.M., and Lyubomirsky, S. (2006b). Achieving sustainable gains in happiness: Change your actions, not your circumstances. Journal of Happiness Studies, 7: 55–86.

18. The instructions for this task are adapted from Kaiser, R.T., and Ozer, D.J. (1997). Emotional stability and goal-related stress. Personality and Individual Differences, 22: 371–79.

19. Kahneman, D., Krueger, A.B., Schkade, D., Schwarz, N., and Stone, A.A. (2004). A survey method for characterizing daily life experience: The Day Reconstruction Method. Science, 306: 1776–80.

20. Csikszentmihalyi et al. (1993), указ. соч.

21. Модификации двух упражнений, предложенных Мартином Селигманом и Трейси Стин.

22. Цитата принадлежит Роберту Питеру Тристраму Коффину.

23. Sheldon, K.M., Kasser, T., Smith, K., and Share, T. (2002). Personal goals and psychological growth: Testing an intervention to enhance goal attainment and personality integration. Journal of Personality, 70: 5–31.

24. Bearman, P.S., and Bruckner, H. (2001). Promising the future: Virginity pledges and first intercourse. American Journal of Sociology, 106: 859–912.

25. Greenwald, A.G., Carnot, C.G., Beach, R., and Young, B. (1987). Increasing voting behavior by asking people if they expect to vote. Journal of Applied Psychology, 72: 315–18.

26. Norcross, J.C., Mrykalo, M.S., and Blagys, M.D. (2002). Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58: 397–405. See also Brunstein (1993), op. cit.

27. Norcross, J.C., Ratzin, A.C., and Payne, D. (1989). Ringing in the New Year: The change processes and reported outcomes of resolutions. Addictive Behaviors, 14: 205–12.

28. Превосходный обзор см. в учебнике по социальной психологии: Myers, D.G. (2005). Social Psychology. New York: McGraw-Hill.

29. Sheldon and Houser-Marko (2001), указ. соч.

30. Norcross, J.C., and Vangarelli, D.J. (1989). The resolution solution: Longitudinal examination of New Year’s change attempts. Journal of Substance Abuse, 1: 127–34.

31. Brandtstadter, J., and Renner, G. (1990). Tenacious goal pursuit and flexible goal adjustment: Explication and age-related analysis of assimilative and accommodative strategies of coping. Psychology and Aging, 5: 58–67. .32. Heckhausen, J., and Schulz, R. (1995). A life-span theory of control. Psychological Review, 102: 284–304.

33. Lepper, M.R., Greene, D., and Nisbett, R.E. (1973). Undermining children’s intrinsic interest with extrinsic reward: A test of the “overjustification” hypothesis. Journal of Personality and Social Psychology, 28: 129–37.

34. Gollwitzer, P.M. (1999). Implementation intentions. American Psychologist, 54: 493–503.

35. Dube, M., Lapierre, S., Bouffard, L., and Alain, M. (in press). Impact of a personal goals management program on the subjective well-being of young retirees. European Review of Applied Psychology. For a similar study that confirmed these findings, see Green, L.S., Oades, L.G., and Grant, A.M. (2006). Cognitive-behavioral, solution-focused life coaching: Enhancing goal striving, well-being, and hope. The Journal of Positive Psychology, 1: 142–49.

36. Dube et al., указ. соч. Случай миссис M. представлен на с. 17–20.

9. Забота о душе и теле

1. Прекрасный обзор см. Ellison, C.G., and Levin, J.S. (1998). The religion-health connection: Evidence, theory, and future directions. Health Education and Behavior, 25: 700–20. Another very readable review is Myers (2000), указ. соч.

2. McIntosh, D.N., Silver, R.C., and Wortman, C.B. (1993). Religion’s role in adjustment to a negative life event: Coping with the loss of a child. Journal of Personality and Social Psychology, 65: 812–21.

3. Примеры исследований, показывающих, что религия связана с хорошим здоровьем, см. Oman, D., and Reed, D. (1998). Religion and mortality among the community dwelling elderly. American Journal of Public Health, 88: 1469–75. Koenig, H.G., Hays, J.C., George, L.K., Blazer, D.G., Larson, D.B., and Landerman, L.R. (1997). Modeling the cross-sectional relationships between religion, physical health, social support, and depressive symptoms. American Journal of Geriatric Psychology, 5: 131–44. Oxman, T.E., Freeman, D.H., and Manheimer, E.D. (1995). Lack of social participation or religious strength and comfort as risk factors for death after cardiac surgery in the elderly. Psychosomatic Medicine, 57: 5–15. Strawbridge, W.J., Cohen, R.D., Shema, S.J., and Kaplan, G.A. (1997). Frequent attendance at religious services and mortality over 28 years. American Journal of Public Health, 87: 957–61.

4. Oxman et al. (1995), указ. соч.

5. Koenig et al. (1997), указ. соч.

6. Ellison and Levin (1998), указ. соч.

7. Это открытие основано на данных анализа National Opinion Research Center General Social Survey. Myers (2000), указ. соч.

8. Ellison and Levin (1998), указ. соч.

9. Pollner, M. (1989). Divine relations, social relations, and well-being. Journal of Health and Social Behavior, 30: 92–104.

10. Koenig, H.G., George, L.K., and Siegler, I.C. (1988). The use of religion and other emotion-regulating coping strategies among older adults. Gerontologist, 28: 303–10.

11. Quoted in Pargament, K.I., and Mahoney, A. (2002). Spirituality: Discovering and conserving the sacred. In Snyder and Lopez, op. cit., pp. 646–59.

12. Jenkins, R.A., and Pargament, K.I. (1988). Cognitive appraisals in cancer patients. Social Science and Medicine, 26: 625–33.

13. Baumeister, R.F. (1991). Meanings of Life. New York: Guilford.

14. McCullough, M.E., and Worthington, E.L. (1999). Religion and the forgiving personality. Journal of Personality, 67: 1141–64.

15. Vaillant, G.E. (in press). Spiritual Evolution: A Scientific Defense of Faith. New York, Broadway Books.

16. Saucier, G. and Skrzypinska, K. (2006). Spiritual but not religious? Evidence for two independent dispositions. Journal of Personality, 74: 1257–92.

17. Pargament, K.I. (1999). The psychology of religion and spirituality?: Yes and no. International Journal for the Psychology of Religion, 9: 3–16.

18. Pargament and Mahoney (2002), указ. соч.

19. Pollner, M. (1989). Divine relations, social relations, and well-being. Journal of Health and Social Behavior, 30: 92–104.

20. Pargament and Mahoney (2002), указ. соч. 344

21. Poloma, M.M., and Gallup, G.H., Jr. (1991). Varieties of Prayer: A Survey Report. Philadelphia: Trinity Press International.

22. Обзор этого исследования см. в Compton, W.C. (2004). Religion, spirituality, and well-being. In An Introduction to Positive Psychology (pp. 196–216). Belmont, CA: Wadsworth.

23. Freud, S. (1964). The Future of an Illusion. Garden City, NY: Doubleday, p. 71. (Original work published in 1928).

24. Например, см. Klonoff, E.A., and Landrine, H. (1996). Belief in the healing power of prayer: Prevalence and health correlates for African-Americans. Western Journal of Black Studies, 20: 207–10.

25. Например, см. Koenig, H.G., Pargament, K.I., and Nielsen, J. (1998). Religious coping and health status in medically ill hospitalized older adults. Journal of Mental and Nervous Disease, 186: 513–21.

26. Glock, C.Y., and Stark, R. (1966). Christian Beliefs and Anti-Semitism. New York: Harper & Row.

27. Altemeyer, B., and Hunsberger, B. (1992). Authoritarianism, religious fundamentalism, quest, and prejudice. International Journal for the Psychology of Religion, 2: 113–33.

28. Compton (2004), указ. соч.

29. Blanton, D. (2005, December 1). 12/01/05 FOX poll: Courts driving religion out of public life; Christianity under attack. Retrieved June 26, 2006, from the World Wide Web: http://www.foxnews.com/story/0,2933,177355,00. html.

30. Hoge, D.R. (1996). Religion in America: The demographics of belief and affiliation. In Shafranske, E.P., (ed.). Religion and the Clinical Practice of Psychology (pp. 21–42). Washington, DC: American Psychological Association. Johnson, B., Bader, C., Dougherty, K., Froese, P., Stark, R., Mencken, C., and Park, J. (2006, September 11). Losing my religion? No, says Baylor religion survey. Retrieved September 16, 2006, from the World Wide Web:http://www.baylor.edu/pr/news.php?action=story& story=41678.

31. Shapiro, S.L., Schwartz, G.E. R., and Santerre, C. (2002). Meditation and positive psychology. In Snyder and Lopez, op. cit., 632–45.

32. Kabat-Zinn, J. (1990). Full Catastrophe Living. New York: Delacorte Press.

33. Многие из исследований, описанных в этом разделе, хорошо описаны в Shapiro et al. (2002), указ. соч.

34. Davidson, R.J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S.F., Urbanowaki, F., Harrington, A., Bonus, K., and Sheridan, J.F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65: 564–70.

35. Smith, W.P., Compton, W.C., and West, W.B. (1995). Meditation as an adjunct to a happiness enhancement program. Journal of Clinical Psychology, 51: 269–73.

36. См. также исследование, показавшее, что программа обучения трансцедентальной медитации, рассчитанная на 16 недель, привела к нормализации кровяного давления, устойчивости к инсулину и снижению других факторов риска ишемической болезни сердца: Paul-Labrador, M., Polk, D., Dwyer, J.H., Velasquez, I., Nidich, S., Rainforth, M., Schneider, R., and Merz, N.B. (2006). Effects of a randomized controlled trial of transcendental meditation on components of the metabolic syndrome in subjects with coronary heart disease. Archives of Internal Medicine, 166: 1218–24.

37. Fredrickson, B.L., Cohn, M.A., Coffey, K.A., Pek, J., and Finkel, S. (2007). Open hearts build lives: Positive emotions, induced through meditation, build consequential personal resources. Manuscript under review.

38. Blumenthal, J.A., Babyak, M.A., Moore, K.A., Craighead, E., Herman, S., Khatri, P., Waugh, R., Napolitano, M.A., Forman, L.M., Appelbaum, M., Doraiswamy, P.M., and Krishnan, K.R. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159: 2349–56.

39. Babyak, M.A., Blumenthal, J.A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., Craighead, W.E., Baldewicz, T.T., and Krishnan, K.R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62: 633–38.

40. Cм. многочисленные источники, в том числе Biddle, S.J. H., Fox, K.R., and Boutcher, S.H. (eds.). (2000). Physical Activity and Psychological Well-being. London: Routledge. Kahn, E.B., Ramsey, L.T., Brownson, R.C., Heath, G.W., Howze, E.H., and Powell, K.E., Stone, E.J., Rajab, M.W., Corso, P., and the Task Force on Community Preventive Services (2002). The effectiveness of interventions to increase physical activity: A systematic review. American Journal of Preventive Medicine, 22: 73–107. Centers for Disease Control and Prevention. (1999, November 17). Physical activity and health: A report of the surgeon general. Retrieved June 27, 2006, from the World Wide Web:http://www.cdc.gov/nccdphp/sgr/sgr.htm.

41. Motl, R.W., Konopack, J.F., McAuley, E., Elavsky, S. Jerome, G.J., and Marquez, D.X. (2005). Depressive symptoms among older adults: Longterm reduction after a physical activity intervention. Journal of Behavioral Medicine, 28: 385–94.

42. Thayer, R.E., Newman, J.R., and McClain, T.M. (1994). Self-regulation of mood: Strategies for changing a bad mood, raising energy, and reducing tension. Journal of Personality and Social Psychology, 67: 910–25. Biddle, S.J. H. (2000). Emotion, mood, and physical activity. In Biddle, S.J. H., Fox, K.R., and Boutcher, S.H. (eds.). Physical Activity and Psychological Well-being (pp. 63–87). London: Routledge.

43. Bahrke, M.S., and Morgan, W.P. (1978). Anxiety reduction following exercise and meditation. Cognitive Therapy and Research, 2: 323–33. Harte, J.L., Eifert, G.H., and Smith, R. (1995). The effects of running and meditation on betaendorphin, corticotrophin-releasing hormone, and cortisol in plasma, and on mood. Biological Psychology, 40: 251–56.

44. Carter-Morris, P., and Faulkner, G. (2003). A football project for service users: The role of football in reducing social exclusion. Journal of Mental Health Promotion, 2: 24–30. (Quote on p. 27.)

45. Meeusen, R., and De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20: 160–88.

46. Biddle, S.J. H., and Ekkekakis, P. (2006). Physically active lifestyles and wellbeing. In Huppert, F.A., Baylis, N., and Keverne, B. (eds.). The Science of Well-being (pp. 141–68). New York: Oxford University Press.

47. Mutrie, N., and Faulkner, G. (2004). Physical activity: Positive psychology in motion. In Linley, A., and Joseph, S. (eds.). Positive Psychology in Practice (pp. 146–64). Hoboken, NJ: John Wiley. Quotation on p. 146.

48. Чтобы измерить свой сердечный ритм во время выполнения физических упражнений, не прерывая тренировки, остановитесь и в течение шести секунд измерьте пульс на запястье или на шее, то есть подсчитайте, количество ударов пульса в эти шесть секунд. Умножьте результат на десять, и вы получите показатель своего сердечного ритма. Чтобы измерить свой сердечный ритм точнее, измерьте пульс в течение более длительного времени, например в течение десяти секунд (умножьте результат на шесть) или тридцати секунд (умножьте результат на два).

49. Bailey, C. (1994). Smart Exercise. New York: Houghton Mifflin.

50. Stanford University School of Medicine professor William Dement: Dement, W.C., and Vaughan, C. (2000). The Promise of Sleep. New York: Dell.

51. Lyubomirsky, King, et al. (2005), указ. соч.

52. Darwin, C.R. (1896). The Expression of Emotions in Man and Animals. New York: Appleton. Quotation on p. 365.

53. Strack, F., Martin, L.L., and Stepper, S. (1988). Inhibiting and facilitating conditions of the human smile: A nonobtrusive test of the facial feedback hypothesis. Journal of Personality and Social Psychology,

54. 768–77. 54. Levenson, R.W., Ekman, P., and Friesen, W.V. (1990). Voluntary facial action generates emotion-specific autonomic nervous system activity. Psychophysiology, 27: 363–84.

55. Cole, J. (1998). About Face. Cambridge, MA: MIT Press. Quotation on p. 127.

56. Finzi, E., and Wasserman, E. (2006). Treatment of depression with botulinum toxin A: A case series. Dermatologic Surgery, 32: 645–50.

57. Fromm, E. (1956). The Art of Loving. New York: Harper & Row. Quotation on p. 49. The other findings described in this paragraph are reviewed in Lyubomirsky, King, et al. (2005), указ. соч.

58. Keltner, D., and Bonanno, G.A. (1997). A study of laughter and dissociation: Distinct correlates of laughter and smiling during bereavement. Journal of Personality and Social Psychology, 73: 687–702. 59. Berk, L.S., Tan, S.A., and Westengard, J. (2006, April). Увеличение уровня бета– эндорфина и HGH связаны и с ожиданием, и с переживанием радостного смеха. Доклад на ежегодной конференции по экспериментальной биологии, Сан-Франциско.

10. Пять «Как?» длительного счастья

1. Diener, E., Sandvik, E., and Pavot, W. (1991). Happiness is the frequency, not the intensity, of positive versus negative affect. In Strack, F., Argyle, M., and Schwarz, N. (eds.). Subjective Well-being: An Interdisciplinary Perspective (pp. 119–39). Elmsford, NY: Pergamon. Urry, H.L., Nitschke, J.B., Dolski, I., Jackson, D.C., Dalton, K.M., Mueller, C.J., Rosenkranz, M.A., Ryff, C.D., Singer, B.H., and Davidson, R.J. (2004). Making a life worth living: Neural correlates of well-being. Psychological Science, 15: 367–72.

2. Fredrickson (2001), указ. соч.

3. Proust, M. (1982). Remembrance of Things Past, Vol. 1: Swann’s Way and Within a Budding Grove, trans. C.K. S. Moncrieff and T. Kilmartin. New York: First Vintage. (Original work published 1913–1918.)

4. Davidson, R.J. (1993). The neuropsychology of emotion and affective style. In Lewis, M., and Haviland, J.M. (eds.). Handbook of Emotion (pp.143–54). New York: Guilford. Watson, D., Clark, L.A., and Carey, G. (1988). Positive and negative affectivity and their relations to anxiety and depressive disorders. Journal of Abnormal Psychology, 97: 346–53.

5. MacLeod, A.K., Tata, P., Kentish, J., and Jacobsen, H. (1997). Retrospective and prospective cognitions in anxiety and depression. Cognition and Emotion, 11: 467–79. MacLeod, A.K., Pankhania, B., Lee, M., and Mitchell, D. (1997). Depression, hopelessness and future-directed thinking in parasuicide. Psychological Medicine, 27: 973–77. MacLeod, A.K., and Byrne, A. (1996). Anxiety, depression and the anticipation of future positive and negative experiences. Journal of Abnormal Psychology, 105: 286–89. For a review, see MacLeod, A.K., and Moore, R. (2000). Positive thinking revisited: Positive cognitions, well-being, and mental health. Clinical Psychology and Psychotherapy, 7: 1–10.

6. Joormann, J., Siemer, M., and Gotlib, I.H. (2006). Mood regulation in depression: Differential effects of distraction and recall of happy memories on sad mood. Manuscript under review.

7. Brown, G.W., Lemyre, L., and Bifulco, A. (1992). Social factors and recovery from anxiety and depressive disorders: A test of specificity. British Journal of Psychiatry, 161: 44–54. See also Taylor et al. (2006), op. cit.

8. Fredrickson, B.L., and Levenson, R.W. (1998). Positive emotions speed recovery from the cardiovascular sequelae of negative emotions. Cognition and Emotion, 12: 191–220. Fredrickson, B.L., Mancuso, R.A., Branigan, C., and Tugade, M.M. (2000). The undoing effect of positive emotions. Motivation and Emotion, 24: 237–58.

9. Fredrickson & Levenson (1998), op. cit.; Fredrickson et al. (2000), указ. соч.

10. Dickerhoof (2007), указ. соч.

11. Fredrickson (2001), op. cit. See also Ong, A.D., Bergeman, C.S., Bisconti, T.L., and Wallace, K.A. (2006). Psychological resilience, positive emotions, and successful adaptation to stress in later life. Journal of Personality and Social Psychology, 91: 730–49.

12. А именно когнитивная теория и теория безнадежности.

13. Dickerhoof (2007), указ. соч.

14. Поведенческая терапия, цель которой – побуждать пациента с депрессией увеличивать количество приятных событий в повседневной жизни, является очевидным исключением.

15. Keyes (2005), указ. соч.

16. Lyubomirsky, King, et al. (2005), указ. соч.

17. King, L.A., Hicks, J.A., Krull, J.L., and Del Gaiso, A.K. (2006). Positive affect and the experience of meaning in life. Journal of Personality and Social Psychology, 90: 179–96.

18. Lyubomirsky, Sheldon, et al. (2005), указ. соч.

19. Здесь уместно указать на работу Лифа Ван Бовена из университета Колорадо. Он обнаружил, что люди более счастливы, если вкладывают деньги и ресурсы в опыт и переживания (который, конечно, включает большое разнообразие действий), а не в имущество. Он приводит три причины этого: 1) опыт, по сравнению с материальными вещами, со временем начинает приносить больше удовольствия; 2) люди менее склонны сравнивать свой опыт (в противоположность имуществу) с опытом более удачливых других; и 3) опыт имеет больше социальной ценности и чаще укрепляет отношения. Я добавила бы четвертую причину: опыт (в том числе и действия) меньше подвержен гедонистической адаптации. Обзор см. в Van Boven, L. (2005). Experientialism, materialism, and the pursuit of happiness. Review of General Psychology, 9: 132–42.

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21. Tkach, 2005, указ. соч.

22. Robert Jeffery, Division of Epidemiology and Community Health, University of Minnesota. Personal communication, July 17, 2006.

23. Eugenides, J. (2003). Middlesex. New York: Picador. Quotation is on p. 69.

24. Brown, G.W., and Harris, T. (1978). Social Origins of Depression: A Study of Psychiatric Disorder in Women. New York: Free Press.

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26. Gladwell, M. (2005, September 12). The cellular church: How Rick Warren’s congregation grew. New Yorker.

27. Friedman, H.S. (2002). Health Psychology, 2nd ed. Upper Saddle River, NJ: Prentice Hall.

28. Caplan, R.D., Robinson, E.A.R., French, J.R.P., Jr., Caldwell, J.R., and Shinn, M. (1976). Adhering to Medical Regimens: Pilot Experiments in Patient Education and Social Support. Ann Arbor: Research Center for Group Dynamics, Institute for Social Research, University of Michigan.

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30. Wing, R.R., and Jeffery, R.W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, 67: 132–38.

31. Dickerhoof (2007), указ. соч.

32. Sheldon and Lyubomirsky (2006a), указ. соч.

33. Seligman et al. (2005), указ. соч.; Sheldon and Lyubomirsky (2006a), указ. соч.

34. Приписывается ученому и математику XVII века Исааку Барроу: «Ничто ценное или важное не может быть достигнуто при наличии сомнений и малодушия».

35. Oishi, S., Diener, E., and Lucas, R.E. (in press). Optimum level of wellbeing: Can people be too happy? Perspectives in Psychological Science.

36. Lyubomirsky, King, et al. (2005), op. cit.; Fredrickson (2001), указ. соч.

37. Например, Wood, W., Tam, L., and Witt, M.G. (2005). Changing circumstances, disrupting habits. Journal of Personality and Social Psychology, 88: 918–33. For a review of the psychological literature on habits, see Neal, D.T., Wood, W., and Quinn, J.M. (2006). Habits: A repeat performance. Current Directions in Psychological Science, 15: 198–202.

38. Shiffrin, R.M., and Schneider, W. (1977). Controlled and automatic human information processing: II. Perceptual learning, automatic attending and a general theory. Psychological Review, 84: 127–90.

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Постскриптум. Если вы в депрессии

1. American Psychiatric Association. (2000). Diagnostic and Statistical Manual of Mental Disorders, 4th ed., text rev. Washington, DC: American Psychiatric Association.

2. Kessler, R.C. (2005, August). Population perspectives on the epidemiology and use of services for behavioral health disorders. Paper presented at the annual convention of the American Psychological Association, Washington, DC.

3. Schatzberg, A.F. (2000). New indications for antidepressants. Journal of Clinical Psychiatry, 61: 9–17.

4. Kessler, R.C., Michelson, K.D., Barber, C.B., and Wang, P. (2001). The association between chronic medical conditions and work impairment. In Rossi, A.S. (ed.). Caring and Doing for Others: Social Responsibility in the Domain of the Family, Work, and Community (pp. 403–26). Chicago: University of Chicago Press.

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6. Это называют diathesis-stress model. Диатезис – это генетическая восприимчивость или склонность. Стресс представляет собой триггер, существующий в окружающей среде, или ситуацию, которая способствует его возникновению.

7. Kendler, K., Neale, M., Kessler, R., Heath, A., and Eaves, L. (1992). Major depression and generalized anxiety disorder. Archives of General Psychiatry, 49: 716–22.

8. Sullivan, P.F., Neale, M.C., and Kendler, K.S. (2000). Genetic epidemiology of major depression: Review and meta-analysis. American Journal of Psychiatry, 157: 1552–62.

9. Thase, M.E., Jindal, R., & Howland, R.H. (2002). Biological aspects of depression. In Gotlib and Hammen, op. cit., 192–218. See also Carlson, P.J., Singh, J.B., Zarate, C.A., Drevets, W.C., and Manji, H.K. (2006). Neural circuitry and neuroplasticity in mood disorders: Insights for novel therapeutic targets. Journal of the American Society for Experimental NeuroTherapeutics, 3: 22–41.

10. Mayberg, H.S., Lozano, A.M., Voon, V., McNeeley, H.E., Seminowicz, D., Hamani, C., Schwalb, J.M., and Kennedy, S.H. (2005, March 3). Deep brain stimulation for treatment-resistant depression. Neuron, 45: 651–60.

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13. National Institute of Mental Health. Depression. Bethesda (MD): National Institute of Mental Health, National Institutes of Health, U.S. Department of Health and Human Services; 2002 [updated 2004]. (NIH Publication Number: 02–3561.) 25 pages. Available from: http://www.nimh.nih.gov/ publicat/depression.cfm.

14. Nolen-Hoeksema, S. (2003). Women Who Think Too Much. New York: Henry Holt; Lyubomirsky and Tkach (2003), указ. соч.

15. Hollon, S.D., Haman, K.L., and Brown, L.L. (2002). Cognitive-behavioral treatment of depression. In Gotlib and Hammen, op. cit., 383–403.

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27. Gelenberg, A.J., and Chesen, C.L. (2000). How fast are antidepressants? Journal of Clinical Psychiatry, 61: 712–21. However, in the most recent major published study on the effectiveness of antidepressants, half of approximately three thousand patients did not show benefits until eight to ten weeks. Reference: Rush, A.J., Trivedi, M.H., Wisniewski, S.R., Stewart, J.W., Nierenberg, A.A., Thase, M.E., Ritz, L., Biggs, M.M., Warden, D., Luther, J.F., Shores-Wilson, K., Niederehe, G., Fava, M., and STAR*D Study Team. (2006). Bupropion-SR, Sertraline, or Venlafaxine-XR after failure of SSRIs for depression. New England Journal of Medicine, 354: 1231–42.

28. Moffitt, T.E., Caspi, A., and Rutter, M. (2006). Measured gene-environment interactions in psychopathology. Perspectives on Psychological Science, 1: 5–27. McMahon, F.J., Buervenich, S., Charney, D., Lipsky, R., Rush, A.J., Wilson, A.F., Sorant, A.J., Papanicolaou, G.J., Laje, G., Fava, M., Trivedi, M.H., Wisniewski, S.R., and Manji, H. (2006). Variation in the gene encoding the serotonin 2A receptor is associated with outcome of antidepressant treatment. American Journal of Human Genetics, 78: 804–14.

29. В большинстве штатов выписывать лекарства могут только врачи (имеющие диплом доктора медицины). Психотерапевт этого сделать не может, но может отправить вас к врачу.

30. Cтоит отметить, что новые научные данные об антидепрессантах появляются очень быстро, убедитесь, что ваш врач в курсе новейших тенденций.

31. Rush et al. (2006), op. cit. See also Trivedi, M.H., Fava, M., Wisniewski, S.R., Thase, M.E., Quitkin, F., Warden, D., Ritz, L., Nierenberg A.A., Lebowitz, B.D., Biggs, M.M., Luther, J.F., Shores-Wilson, K., Rush, A.J., and STAR*D Study Team. (2006). Medication augmentation after the failure of SSRIs for depression. New England Journal of Medicine, 354: 1243–52.

32. Frank, E., Kupfer, D.J., Perel, J.M., Cornes, C., Jarrett, D.B., Mallinger, A.G., Thase, M.E., McEachran, A.B., and Grochocinski, V.J. (1990). Threeyear outcomes for maintenance therapies in recurrent depression. Archives of General Psychiatry, 47: 1093–99. Kupfer, D.J., Frank, E., Perel, J.M., Cornes, C., Mallinger, A.G., Thase, M.E., McEachran, A.B., and Grochocinski, V.J. (1992). Five-year outcome for maintenance therapies in recurrent depression. Archives of General Psychiatry, 49: 769–73.

33. Keller, M.B., Gelenberg, A.J., Hirschfeld, R.M. A., Rush, A.J., Thase, M.E., Kocsis, J.H., Markowitz, J.C., Fawcett, J.A., Koran, L.M., Klein, D.N., Russell, J.M., Kornstein, S.G., McCullough, J.P., Davis, S.M., and Harrison, W.M. (1998). The treatment of chronic depression: Part 2. A doubleblind randomized trial of sertraline and imipramine. Journal of Clinical Psychiatry, 59: 598–606. Kocsis, J.H., Friedman, R.A., Markowitz, J.C., Leon, A.C., Miller, N.L., Gniwesch, L., Parides, M. Kupfer, D.J., and Frank, E. (1996). Maintenance therapy for chronic depression: A controlled clinical trial of desipramine. Archives of General Psychiatry, 53: 769–74.

34. Linde, K., Ramirez, G., Mulrow, C.D., Pauls, A., Weidenhammer, W., and Melchart, D. (1996). St. John’s wort for depression: An overview and metaanalysis of randomized clinical trials. British Medical Journal, 313: 253–58.

35. Shelton, R.C., Keller, M.B., Gelenberg, A., Dunner, D.L., Hirschfield, R., Thase, M.E., Russell, J., Lydiard, R.B., Crist-Christoph, P., Gallop, R., Todd, L., Hellerstein, D., Goodnick, P., Keitner, G., Stahl, S.M., and Halbreich, U. (2001). Effectiveness of St. John’s wort in major depression: A randomized controlled-trial. JAMA, 285: 1978–86.

36. National Institute of Mental Health, op. cit. Covi, L., and Lipman, R.S. (1987). Cognitive behavioral group psychotherapy combined with imipramine in major depression. Psychopharmacology Bulletin, 23: 173–77.

37. Hough, R.L., Landsverk, J.A., Karno, M., Burnam, M.A., Timbers, D.M., Escobar, J.I., and Regier, D.A. (1987). Utilization of health and mental health services by Los Angeles Mexican-Americans and Non-Hispanic Whites. Archives of General Psychiatry, 44: 702–09.

38. Seligman, Rashid, and Parks (2006), указ. соч.

39. Fava, G.A., Rafanelli, C., Cazzaro, M., Conti, S., and Grandi, S. (1998). Well-being therapy: A novel psychotherapeutic approach for residual symptoms of affective disorders. Psychological Medicine, 28: 475–80. For an overview of well-being therapy, see Fava, G.A., and Ruini, C. (2003). Development and characteristics of a well-being enhancing psychotherapeutic strategy: Well-being therapy. Journal of Behavior Therapy and Experimental Psychiatry, 34: 45–63.

40. Frisch, M.B. (2005). Quality of Life Therapy: Applying a Life Satisfaction Approach to Positive Psychology and Cognitive Therapy. New York: John Wiley.

41. Терапию надежды в течение многих лет развивал ныне покойный К.Р. Снайдер. См. Lopez, S.J., Snyder, C.R., Magyar-Moe, J.L., Edwards, L.M., Pedrotti, J.T., Janowski, K., Turner, J.L., and Pressgrove, C. (2004). Strategies for accentuating hope. In Linley and S. Josephs, op. cit., pp. 388–404.

42. Подход под названием «позитивная психотерапия» предложил психолог Носрат Пезешкиан, а терапию личностного роста – Кристин Робичек. Краткое описание этих методов см.: Compton, W.C. (2004). Positive psychology interventions. In An introduction to positive psychology loc. cit., 182–95.

43. Lucas et al. (2003), op. cit. Masten, A.S. (2001). Ordinary magic: Resilience processes in development. American Psychologist, 56: 227–38.

44. Edwards, J. (2004). Four Trials. New York: Simon & Schuster. 357

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