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300多萬人選修這門幸福課，他們學(xué)到了什么 | 紐約時(shí)報(bào)雙語

The Yale happiness class, formally known as Psyc 157: Psychology and the Good Life, is one of the most popular classes to be offered in the university’s 320-year history.

耶魯大學(xué)幸福課的正式名稱是"心理157：心理學(xué)與美好生活"（Psyc 157: Psychology and the Good Life），它是該校320年歷史上最受歡迎的課程之一。

The class was only ever taught in-person once, during the spring 2018 semester, as a 1,200-person lecture course in the largest space on campus.

這門課只在2018年春季學(xué)期進(jìn)行過一次現(xiàn)場授課，是在校園內(nèi)最大的空間里作為一個(gè)1200人的講座課程。

That March, a free 10-week version made available to the public via Coursera, titled "the Science of Well-Being," also became instantly popular, attracting hundreds of thousands of online learners. To date, over 3.3 million people have signed up, according to the website.

同年3月，通過Coursera向公眾提供的為期10周、名為"幸福的科學(xué)"的免費(fèi)版本也立即流行起來，吸引了數(shù)十萬在線學(xué)習(xí)者。據(jù)該網(wǎng)站稱，到目前為止，已有超過330萬人注冊(cè)。

"Everyone knows what they need to do to protect their physical health: wash your hands, and social distance, and wear a mask," Laurie Santos, a professor of psychology at Yale added. "People were struggling with what to do to protect their mental health."

"每個(gè)人都知道應(yīng)該做什么來保護(hù)自己的身體健康：洗手，保持社交距離，戴口罩，"耶魯大學(xué)西利曼學(xué)院院長還說。"人們?cè)诩m結(jié)應(yīng)該怎樣保護(hù)自己的心理健康。"

The Coursera curriculum, adapted from the one Dr. Santos taught at Yale, asks students to, among other things, track their sleep patterns, keep a gratitude journal, perform random acts of kindness, and take note of whether, over time, these behaviors correlate with a positive change in their general mood.

Coursera的課程改編自桑托斯在耶魯大學(xué)教授的一門課程。它要求學(xué)生記錄自己的睡眠規(guī)律、寫感恩日記、隨機(jī)做一些好事，并記錄隨著時(shí)間的推移，這些行為是否與自身總體情緒的積極變化相關(guān)。

The practical aspect of the Coursera curriculum appealed to Ms. McIntire, who learned she had Asperger’s syndrome at 23. A night owl, she had struggled with sleep.

Coursera課程的實(shí)用性吸引了麥金太爾，她在23歲時(shí)得知自己患有阿斯伯格綜合征。作為一個(gè)夜貓子，她一直為睡眠而苦惱。

She said she found having a daily meditation practice helpful, and has stuck with it even after finishing the class. Meditation also helped her to get off social media.

她說，她發(fā)現(xiàn)每天進(jìn)行冥想練習(xí)很有幫助，甚至在課程結(jié)束后也堅(jiān)持了下來。冥想還幫助她擺脫了社交媒體。

"I found myself looking inward. It helped me become more introspective," she said. "Honestly, it was the best thing I ever did." (She later re-downloaded her social apps, including Facebook Messenger, and felt instantly overwhelmed.)

"我發(fā)現(xiàn)自己在觀照內(nèi)心。這讓我變得更加內(nèi)省，"她說。"老實(shí)說，這是我做過的最好的一件事。（她后來重新下載了自己的社交應(yīng)用，包括Facebook Messenger，立刻感到不堪重負(fù)。）

Since taking the course, Ms. Morgan, 52, has made a commitment to do three things every day: practice yoga for one hour, take a walk outside in nature no matter how cold it may be in Alberta, and write three to five entries in her gratitude journal before bed.

自從上了這個(gè)課程后，52歲的摩根承諾每天做三件事：練習(xí)一小時(shí)瑜伽；不管阿爾伯塔省有多冷，都要到戶外的大自然中去散步；睡覺前在感恩日記里寫三到五件事。

And some studies show that finding reasons to be grateful can increase your general sense of well-being.

一些研究表明，尋找感恩的理由可以增加整體幸福感。