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And what we do with our beliefs is we create a downward spiral of depression, unhappiness, sadness or an upward spiral,
我們對待信仰的方式是造一個向下的憂傷沮喪的螺旋
capitalizing on positive emotions and having more and more of them, what Barbara Fredrickson talks about the "broaden and build" phenomenon.
或一個向上的擁有積極情緒的螺旋并越來越多，芭芭拉·弗雷德里克森所說的“擴大和構(gòu)造”現(xiàn)象
A lot of it is up to us. There are no short cuts.
大部分取決于我們自身。沒有捷徑
There are no easy steps to wellbeing, to success, to high level of beliefs in ourselves. It takes work, it takes effort, whether it's work visualizing,
通往幸福，成功和自身更高水平的信念的道路并不容易。那需要付出和努力，無論是形象化
whether it's hard work and coping, or whether it's work learning to dispute irrational thoughts.
還是努力奮斗和積極面對，或是學習如何消除非理性思想
And it's not enough to just understand it once and then we are all set, we are all inoculated for the rest of our lives.
并不是弄明白一次然后就一勞永逸，我們一生都必須持續(xù)努力
If you want to continue working, we have to continue working at it.
如果你想繼續(xù)努力，我們必須一直致力其中
Let me move on... and talk about the question of "focus".
下個內(nèi)容，講"關(guān)注"的問題
Because just like if we focus on specific element of an event or not makes a difference,
因為我們關(guān)注某一要素或事件與否，有很大的區(qū)別
it applies on the macro level to our entire life. What I am going to do now is elaborate,
它對我們整個生命的宏觀層面有巨大影響。我現(xiàn)在要進行詳細的闡述
go up higher level of the spiral of understanding and learning, of something that we have talked about time and again.
對一些我們經(jīng)常討論的，關(guān)于某事的理解和學習螺旋進行更高層次分析
