正念能增进在工作场所的幸福感吗？

正念能增进在工作场所的幸福感吗？

Can Mindfulness Improve Workplace Well-Being?

一篇全面的文献回顾表明了正念在工作中的好处 

A comprehensive literature review shows the benefits of mindfulness at work.

Posted Mar 15, 2019

原文链接：

https://www./ca/blog/being-while-doing/201903/can-mindfulness-improve-workplace-well-being

来自谷歌、美国海军陆战队、哈佛大学乃至更多领域的主要组织都在正念训练上做了大量投入。为什么他们这么有兴趣？为了对这个问题提供一个强有力的、基于科学的答案，我们对所有公开发表的与工作场所的正念相关的科学文献进行了细致地回顾。

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.

剧透提醒：正念似乎有许多重要的好处，涵盖了工作场所涉及的许多方面，包括幸福、工作绩效和人际关系。这些好处源于从根本上改变人们每分钟的运行方式。此外，我们认为，这些影响往往不是特定于单一情景下，而是发生在许多情景中。原因是正念影响了人体功能的基本方面，包括我们的大脑和身体。因此，其影响应该是广泛性的。最后，这些好处通常可以通过简单而并不昂贵的练习例如正念冥想来获得。

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，人们所说的正念是什么意思呢？这是在某个瞬间真正处于当下的特质，接受当下时刻如其所是，而不是做我们通常做的事，那些正陷入在我们的思想和感觉中的事。我们都有这样的经历，和别人交谈的同时，想到一些不相关的事情，例如我们忘记发送的一封电子邮件。然而，每个人都有一定程度的正念，我们通常可以通过例如冥想的练习来提高我们的正念水平，这涉及到在当前时刻集中注意力。

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.

大多数正念的主要影响来自于改变我们如何关注体验（见图1）。正念有助于我们在当下时刻保持注意力，引导我们的注意力到我们希望它去的地方，甚至有可能增加我们在同一时间处理事情的数量。在当今这个狂热的世界里，提高我们的专注力是一个重要的升级。

Figure 1.

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: 10.1177/0149206315617003

Many 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.

当我们以不同的方式关注时，我们也开始以不同的方式思考、感受和行动。保持正念的人享有非常广泛的益处。他们可能更具创造力，更具洞察力，同时在头脑中容纳更多信息。他们不是处于情绪性的反应中，通常在很少的情况下会有负面情绪，而这些情绪对于有正念的人来说，会消散的更快。大量的文献表明，有正念的人行动更有目标性，更容易规避类似冒险的赌博等有问题的行为，减少吸烟和饮食不良等不健康行为，并保持对自身动机的更多觉知。

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，不同的专注方向似乎改变了大脑和身体的工作方式。冥想能够从生理上改变大脑，帮助人们更好地处理信息和自我控制。正念也能改变生化应激反应，甚至导致我们大脑和细胞的缓慢老化，从而可能延长职业生涯。

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.

研究开始表明，这些变化能够对工作中的个体，包括他们的幸福感，绩效和人际关系，产生真正的好处。正念的个体表现出更高的投入和真实性，更低的压力水平，情绪耗竭和情绪劳动（例如，在工作中假装投入情感，就像一个服务生带着微笑去面对一个粗鲁的顾客）。越来越多的证据将正念与在各种各样的任务中更好的绩效联系起来。这可能包含更有效的谈判、不容易做出错误的决策，不会成为一个狠毒的老板，也不会采取报复同事这样的破坏性行为。更为有正念的核电站运营商报告了，在特定情况下，他们的行为会更注重安全（想象荷马·辛普森对面的极地）。

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).

正念也有助于人们更好地管理工作中的关系。那些报告了更高水平正念的领导者表现出更强的能力来满足下属的心理需要，从而增强下属的绩效和幸福感。更有正念可能通过降低基于种族和年龄的隐含偏见来支持多样性和包容性。也许，正念如何影响工作关系的最严谨的研究来自于医学领域，研究人员分析了数百名临床医生与患者的互动。越有正念的临床医师，患者给予更高的评价，研究人员注意到更多以患者为中心的谈话。

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.

这个模型对你在工作中的正念练习有什么启发？让我们面对现实吧，持久改进在工作中的思考方式和职能是很难的。组织每年在培训上花费数十亿美元，而这些培训通常影响不大。很难改变我们行为模式特性的原因之一是，这种变化需要由个人的内在深层次的因素来驱动，包括关注当下、思考、感受和行动的方式。人们行为模式的这些部分是“隐藏”的，很难触碰到。

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.

这个模型表明，正念——一个相当简单的练习——可以积极地改变我们自身更难触及的方面。虽然这并非一劳永逸的万能药，但很难想象还有其它什么样的练习可以同时改善人们思考和行为模式的诸多方面。

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.

References

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.