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正念能增進(jìn)在工作場所的幸福感嗎？ Can Mindfulness Improve Workplace Well-Being?
一篇全面的文獻(xiàn)回顧表明了正念在工作中的好處 A comprehensive literature review shows the benefits of mindfulness at work.
Posted Mar 15, 2019 原文鏈接： https://www./ca/blog/being-while-doing/201903/can-mindfulness-improve-workplace-well-being 來自谷歌、美國海軍陸戰(zhàn)隊(duì)、哈佛大學(xué)乃至更多領(lǐng)域的主要組織都在正念訓(xùn)練上做了大量投入。為什么他們這么有興趣？為了對這個(gè)問題提供一個(gè)強(qiáng)有力的、基于科學(xué)的答案，我們對所有公開發(fā)表的與工作場所的正念相關(guān)的科學(xué)文獻(xiàn)進(jìn)行了細(xì)致地回顧。 Darren Good, Ph.D. and Chris Lyddy, Ph.D. Major organizations from all sectors—like Google, the U.S. Marines, Harvard University, and many more—are investing heavily in mindfulness training. Why is there so much interest? To develop a strong, science-based answer to this question, we conducted a rigorous review of all the published scientific literature related to mindfulness in the workplace.
劇透提醒：正念似乎有許多重要的好處，涵蓋了工作場所涉及的許多方面，包括幸福、工作績效和人際關(guān)系。這些好處源于從根本上改變?nèi)藗兠糠昼姷倪\(yùn)行方式。此外，我們認(rèn)為，這些影響往往不是特定于單一情景下，而是發(fā)生在許多情景中。原因是正念影響了人體功能的基本方面，包括我們的大腦和身體。因此，其影響應(yīng)該是廣泛性的。最后，這些好處通常可以通過簡單而并不昂貴的練習(xí)例如正念冥想來獲得。 Spoiler alert: Mindfulness appears to have many significant benefits that span many aspects of workplace functioning, including well-being, performance, and relationships. These benefits arise from changing how people function on a minute-by-minute basis in fundamental ways. Further, we believe these impacts are often not specific to a single context, but instead occur in many contexts. The reason is that mindfulness affects such basic aspects of functioning, including our brains and bodies. For this reason, its impacts should be general. Finally, these benefits are generally accessible through simple and inexpensive practices such as meditation.
那么，人們所說的正念是什么意思呢？這是在某個(gè)瞬間真正處于當(dāng)下的特質(zhì)，接受當(dāng)下時(shí)刻如其所是，而不是做我們通常做的事，那些正陷入在我們的思想和感覺中的事。我們都有這樣的經(jīng)歷，和別人交談的同時(shí)，想到一些不相關(guān)的事情，例如我們忘記發(fā)送的一封電子郵件。然而，每個(gè)人都有一定程度的正念，我們通?？梢酝ㄟ^例如冥想的練習(xí)來提高我們的正念水平，這涉及到在當(dāng)前時(shí)刻集中注意力。 So, what do people mean by mindfulness? This is the quality of being really present in one’s momentary experience, accepting the moment as it is, rather than doing what we usually do, which is getting caught up in our thoughts and feelings. We have all had the experience of talking to someone while thinking of unrelated things, like an email we forgot to send. Yet, everyone has some degree of mindfulness, and we can generally increase our level of mindfulness through practices like meditation that involve focusing intently in the present moment. 大多數(shù)正念的主要影響來自于改變我們?nèi)绾侮P(guān)注體驗(yàn)（見圖1）。正念有助于我們在當(dāng)下時(shí)刻保持注意力，引導(dǎo)我們的注意力到我們希望它去的地方，甚至有可能增加我們在同一時(shí)間處理事情的數(shù)量。在當(dāng)今這個(gè)狂熱的世界里，提高我們的專注力是一個(gè)重要的升級。Source: Adapted from: Good, D. J., Lyddy, C. J., Glomb, T. M., Bono, J. E., Brown, K. W., Duffy, M. K., Baer, R.A., Brewer, J.A., & Lazar, S. W. (2016). Contemplating mindfulness at work: An integrative review. Journal of Management, 42(1), 114-142. DOI: 10.1177/0149206315617003Many of mindfulness’ major impacts come from changing how we attend to experience (See Figure 1). Mindfulness helps us keep our attention in the present moment, direct our attention where we want it to go, and potentially even to increase the number of things we can track at one time. In today’s frenetic world, enhancing our power to focus is a serious upgrade.當(dāng)我們以不同的方式關(guān)注時(shí)，我們也開始以不同的方式思考、感受和行動(dòng)。保持正念的人享有非常廣泛的益處。他們可能更具創(chuàng)造力，更具洞察力，同時(shí)在頭腦中容納更多信息。他們不是處于情緒性的反應(yīng)中，通常在很少的情況下會(huì)有負(fù)面情緒，而這些情緒對于有正念的人來說，會(huì)消散的更快。大量的文獻(xiàn)表明，有正念的人行動(dòng)更有目標(biāo)性，更容易規(guī)避類似冒險(xiǎn)的賭博等有問題的行為，減少吸煙和飲食不良等不健康行為，并保持對自身動(dòng)機(jī)的更多覺知。When we attend differently, we begin to think, feel, and act differently too. Mindful individuals enjoy a remarkably broad array of benefits. They may be more creative, have greater insights, and hold more information in their mind at one time. Rather than being emotionally reactive, they tend to have negative feelings less regularly, and these dissipate more rapidly for mindful individuals. A huge body of literature shows that mindful people act more intentionally and find it easier to avoid problematic behaviors like risky gambling, reduce unhealthy behaviors like smoking and eating poorly,and maintain a greater awareness of their self-motivations. 有趣的是，不同的專注方向似乎改變了大腦和身體的工作方式。冥想能夠從生理上改變大腦，幫助人們更好地處理信息和自我控制。正念也能改變生化應(yīng)激反應(yīng)，甚至導(dǎo)致我們大腦和細(xì)胞的緩慢老化，從而可能延長職業(yè)生涯。Intriguingly, focusing differently seems to change how the brain and body work. Meditation physically transforms the brain, generally in ways that support better information processing and self-control. Mindfulness also can alter biochemical stress responses, and even lead to slower aging of our brains and cells—which could extend careers longer.
研究開始表明，這些變化能夠?qū)ぷ髦械膫€(gè)體，包括他們的幸福感，績效和人際關(guān)系，產(chǎn)生真正的好處。正念的個(gè)體表現(xiàn)出更高的投入和真實(shí)性，更低的壓力水平，情緒耗竭和情緒勞動(dòng)（例如，在工作中假裝投入情感，就像一個(gè)服務(wù)生帶著微笑去面對一個(gè)粗魯?shù)念櫩停Ｔ絹碓蕉嗟淖C據(jù)將正念與在各種各樣的任務(wù)中更好的績效聯(lián)系起來。這可能包含更有效的談判、不容易做出錯(cuò)誤的決策，不會(huì)成為一個(gè)狠毒的老板，也不會(huì)采取報(bào)復(fù)同事這樣的破壞性行為。更為有正念的核電站運(yùn)營商報(bào)告了，在特定情況下，他們的行為會(huì)更注重安全（想象荷馬·辛普森對面的極地）。 Studies are beginning to show that these changes can have real benefits for individuals at work, including their well-being, performance, and relationships. Mindful individuals show superior engagement and authenticity, with lower stress, burnout, and emotional labor (e.g., faking emotions on the job, like a waiter smiling at a rude customer). Growing evidence links mindfulness to performing better on a variety of tasks. This can include negotiating more effectively, being less susceptible to making bad decisions, and not doing destructive behaviors like being a toxic boss or retaliating against colleagues. More mindful nuclear power plant operators reported that under certain conditions they engaged in more safety-focused behaviors (imagine the polar opposite of Homer Simpson). 正念也有助于人們更好地管理工作中的關(guān)系。那些報(bào)告了更高水平正念的領(lǐng)導(dǎo)者表現(xiàn)出更強(qiáng)的能力來滿足下屬的心理需要，從而增強(qiáng)下屬的績效和幸福感。更有正念可能通過降低基于種族和年齡的隱含偏見來支持多樣性和包容性。也許，正念如何影響工作關(guān)系的最嚴(yán)謹(jǐn)?shù)难芯縼碜杂卺t(yī)學(xué)領(lǐng)域，研究人員分析了數(shù)百名臨床醫(yī)生與患者的互動(dòng)。越有正念的臨床醫(yī)師，患者給予更高的評價(jià)，研究人員注意到更多以患者為中心的談話。Mindfulness helps people manage relationships at work better, too. Leaders who report being higher in mindfulness show a greater ability to satisfy the psychological needs of their subordinates, which then bolsters the subordinates’ performance and well-being. Being more mindful might support diversity and inclusion by lowering implicit bias on the basis of race or age. Perhaps the most rigorous study of how mindfulness impacts workplace relationships came from the medical sector, where researchers analyzed hundreds of patient-clinician interactions. With more mindful clinicians, patients gave higher ratings, and researchers noted more patient-focused conversation.這個(gè)模型對你在工作中的正念練習(xí)有什么啟發(fā)？讓我們面對現(xiàn)實(shí)吧，持久改進(jìn)在工作中的思考方式和職能是很難的。組織每年在培訓(xùn)上花費(fèi)數(shù)十億美元，而這些培訓(xùn)通常影響不大。很難改變我們行為模式特性的原因之一是，這種變化需要由個(gè)人的內(nèi)在深層次的因素來驅(qū)動(dòng)，包括關(guān)注當(dāng)下、思考、感受和行動(dòng)的方式。人們行為模式的這些部分是“隱藏”的，很難觸碰到。What does this model suggest for your mindfulness practice at work? Let’s face it, it is difficult to create lasting improvements in the way we feel and function at work. Organizations spend billions of dollars every year on training that often has little impact. One of the reasons it is difficult to change the quality of how we operate is that such changes need to be driven by deeply embedded aspects of the way we attend to the moment, think, feel, and act. These parts of our human functioning are “under the hood” and difficult to access.這個(gè)模型表明，正念——一個(gè)相當(dāng)簡單的練習(xí)——可以積極地改變我們自身更難觸及的方面。雖然這并非一勞永逸的萬能藥，但很難想象還有其它什么樣的練習(xí)可以同時(shí)改善人們思考和行為模式的諸多方面。This model suggests that mindfulness—a fairly simple practice—can positively alter the more difficult-to-reach aspects of ourselves. While not a cure-all by any stretch, it is hard to imagine many other practices that can improve so many domains of human functioning simultaneously.Good, D. J., Lyddy, C. J., Glomb, T. M., Bono, J. E., Brown, K. W., Duffy, M. K., Baer, R.A., Brewer, J.S., & Lazar, S. W. (2016). Contemplating mindfulness at work: An integrative review. Journal of management, 42(1), 114-142.作者：Darren Good, Ph.D. and Chris Lyddy, Ph.D.
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