 :            
 


    ,    ,     ,            .  ,       ?      ,  ,               .

      ,                       -  ().  ,    ,                 .       ,   ,        ,       ,   .

  PDF A4   .





 

 :            


  ,   



Dan Tomasulo

The Positivity Effect:

Simple CBT Skills to Transform Anxiety and Negativity into Optimism and Hope



   New Harbinger Publications, 5720 Shattuck Avenue, Oakland, CA 94609



 2023 by Dan Tomasulo

    ,    .    , 2024



 !






 ,        .

         .         ,      .        . Ÿ   ,   .                  .  ,            .

 ,                 .       ,   ,    ,    .     ,    .      ,      ,    ,    .



 ,
   
ϸ 






* * *



      ,     .        ,            ,   .        .    ,     .      ,        .      ,          .

 . ,  ,   Positivity  Love 2.0



       ,     . ?         ,        !

 ,     ,       Character Lab,   Grit,  New York Times



        ,     .              ,    .

 -,   Happier,    New York Times



           .      ,         .

  ,   Transcend    The Psychology Podcast



     ,             .       ,         ,       .

  ,   The Power of Meaning



 ໠            ,   .        ,  ,      ,            .

 ,   Stop Missing Your Life



,     ,        ,         .        .       .    ,     , , ,      ,   ,       !

 . ,  ,   The Power of Character Strengths,    -      (VIA Institute of Character)



        ,       ,                -  ()    .

 . ,  ,           ,     The Varieties of Spiritual Experience







,            .    ,         .      ? ,       ,   ,      ,    ,    ?

  ,      ,            ,     ,        .           ,        ,        . ,      ,       ,  ,   ,    ;         .    ,                  ,      ,        .

    .           , ,      .            ,    ;        ,    .   ,          .        ,       ( );      (      );          !

      ,     :     .   ,         ,      .    ,  .      . , ,     : , , ,           .

       ;          .   ?    ?

  .       ,         .  ,      ,                 .           .      ,         ,        ,  ,   ,  .      ,   .   ,  ,       , ,   11  2001 ,       .  ,        , , ,      ,           .

  ,      . ,   .         ,   ,      .       ,    .      ?      (  )    ?  ,        ?



 ,  ,     ,        ;     (The Awakened Brain) 蠫  (The Spiritual Child),    The New York Times






   



    ,        ,    .

 

    .  ? -         .  ,     ,   ,    ,        .     ,     .         .    .          .       .      ,       .

          ,  :   .           ,      ,   [1 - Kassebaum, N. J., M. Arora, R. M. Barber, J. Brown, & A. Roy. 2016. Global, Regional, and National Disability-Adjusted Life-Years (D.A.L.Y.S) for 315 Diseases and Injuries and Healthy Life Expectancy (HALE), 19902015: A Systematic Analysis for the Global Burden of Disease Study 2015. The Lancet 388(10053): 16031658.].    40            .    ,    .         ,    ,   .        ,      .  ,  ,    ,       ,   ,             [2 - Anxiety and Depression Association of America. n.d. Anxiety DisordersFacts & Statistics. Accessed November 13, 2022. https://adaa.org/understanding-anxiety/facts-statistics.].          .

          .       ,     .

     ,    ,     .  -       ,             .              [3 - Anxiety and Depression Association of America. Anxiety Disorders  Facts & Statistics.].             ?

,   ,      [4 - Anxiety and Depression Association of America. Anxiety Disorders  Facts & Statistics.],     . ,      ,  :      ,       .   ,     ,   ,          .      ,      ,   .

      ,     ,   , ,    .    ,   ,    /  ,  ,          (  )[5 - Dibdin, E. 2021. 9 Unusual Anxiety Symptoms You Might Not Know About, Psych Central, July 6, 2021. https://psychcentral.com/anxiety/unusual-anxiety-symptoms-you-might-not-know-about.].     ,  ,   ,  ,      ( ,   ),   ,        ,     .        ,         .

,     ,   .          .  ,      ,     .            ,   [6 - Wallis, K. A., M. Donald, & J. Moncrieff. 2021. Antidepressant Prescribing in General Practice: ACall to Action. Australian Journal of General Practice 50(12): 954956.].    ,   70     ,    ,   40       ,          [7 - Takayanagi, Y., A. P. Spira, O. J. Bienvenu, R. S. Hock, M. C. Carras, W. W. Eaton, et al. 2014. Antidepressant Use and Lifetime History of Mental Disorders in aCommunity Sample: Results from the Baltimore Epidemiologic Catchment Area Study. The Journal of Clinical Psychiatry 76(1): 4044.].  ,    ,    .

     . ,         ,      ,  ,   [8 - Kirsch, Irving. 2019. Placebo Effect in the Treatment of Depression and Anxiety. Frontiers in Psychiatry 10: 407.].    ,             ,       .     , ,  ,  ,   ,  .

 ,  ,     .       ,                    (       )[9 - Wallis, Donald, & Moncrieff. Antidepressant Prescribing in General Practice.].   :    ,      , ,  ,     ,       ,   ,        ,       [10 - Longo, L. P., & B. Johnson. 2000. Addiction: Part I. BenzodiazepinesSide Effects, Abuse Risk, and Alternatives. American Family Physician 61(7): 2121.]. ,      ,     .               . ,   ,     ,  : ,  .        .        .

,               ,    -   .           (,       ),            . ,    ,       -        ,  . ,  ,      ,  ,  -     ,      ,    ,   ,           ,       ,      [11 - McLaughlin, M. n.d. Anxiety and Depression: Why Dont We Want to Take Medication? Heartgrove Behavioral Health System. Accessed November 13, 2022. https://www.hartgrovehospital.com/anxiety-depression-dont-want-take-medication.].      ,        ,  , ,  ,              .   ,         ;  ,   ;    ,    ;   ,       [12 - Chekroud, A. M., D. Foster, A. B. Zheutlin, D. M. Gerhard, B. Roy, N. Koutsouleris, & J. H. Krystal. 2018. Predicting Barriers to Treatment for Depression in a U.S. National Sample: A Cross-Sectional, Proof-of-Concept Study. Psychiatric Services 69(8): 927934.].

     , ,        .  ,    ,  ,       .  ,    ,             .       ,    .




     


   . ,      .    ,        .          ,    ,  ,   ,   .

   ,   ,    .  , ,          (    )  :    ,  ,      蠫   ?.         ,        .

    .  ,       . , -        ,     .      ,   ,    ,      .        :   ,    ,  ,   .

    .    : -    ?



  /.

 ,      .

      .

  /.

   .

  .

      .

 /       .

    .

   .

  /.

 /  ,  .

      .

 ,   /.

   .

   .

  .

     .

 /.

  /.

   .

   .

   ,     .

    .

  .

 .

   /  ?

      .

    /,   .

     ?

  ,    .

    .

     .

  .



 ,   ,  ,   .     ,       ,            .

      :      ,    .        ,        ,  :



  ,   !

     ?

  .

  .

  ?

   / .



    , ,   ,  .     .

    ,            .       .   ,    ,    .          ,     -        .  , ,  ,       ,      .   ,       .

     .    .




:     ?


 ,        (  -)   ,      .         ,             ?

   -   ,    .         :   .      :          ,   ,   .  ,       ,    -      ,   ,      .

    ,            .  :    ,   ,    .         ,      . , ,                    -  ().              .  ( ,            ) ,     48    [13 - Levy, H. C., E. M. OBryan, & D. F. Tolin. 2021. A Meta-Analysis of Relapse Rates in Cognitive-Behavioral Therapy for Anxiety Disorders. Journal of Anxiety Disorders 81: 102407.] (         )   45           [14 - Levy, H. C., K. T. Stevens, & D. F. Tolin. 2022. Research Review: A MetaAnalysis of Relapse Rates in Cognitive Behavioral Therapy for Anxiety and Related Disorders in Youth. Journal of Child Psychology and Psychiatry 63(3): 252260.].

 ,   ,   .  ,         ,              ,  80         [15 - Ali, S., L. Rhodes, O. Moreea, D. McMillan, S. Gilbody, C. Leach, et al. 2017. How Durable Is the Effect of Low-Intensity C.B.T. for Depression and Anxiety? Remission and Relapse in a Longitudinal Cohort Study. Behaviour Research and Therapy 94: 18.].              .        ,     ,    ,      ,       .       ,   ,    50,      [16 - Otto, M. W., R. K. McHugh, & K. M. Kantak. 2010. Combined Pharmacotherapy and Cognitive-Behavioral Therapy for Anxiety Disorders: Medication Effects, Glucocorticoids, and Attenuated Treatment Outcomes. Clinical Psychology: Science and Practice 17(2): 91103.].

           ,      ,    ?     ,  ,  ,     ,   ,       .      :       ,  (    );  ,    .  ,        ,          - [17 - Lynch, D., K. R. Laws, & P. J. McKenna. 2010. Cognitive Behavioural Therapy for Major Psychiatric Disorder: Does It Really Work? A Meta-Analytical Review of Well Controlled Trials. Psychological Medicine 40(1): 924.].

       ,   .    ,        (   )     .  ,         ,           ,      .

     :       ,     ,     [18 - Levy, OBryan, & Tolin. A Meta-Analysis of Relapse Rates in Cognitive-Behavioral Therapy for Anxiety Disorders.].     ,     . ,       .




    


           :   ,       ,           .       ,        .

        ?   ,     ,       .        ,       ,      [19 - Rashid, T., & M. K. A-H. Baddar. 2019. Positive Psychotherapy: Clinical and Cross Cultural Applications of Positive Psychology. InPositive Psychology in the Middle East/North Africa, edited by L. Lambert & N. Pasha-Zaidi. Springer Nature Switzerland.].                     ,   .

      .      ;             .  ,           .

  ,   ,    ,      ,  , . ,      ,    .      :          ,           ,        ?    , ;       .

                .           .           ,  ,     ,       ,       .   ,       .             .

      . ,    ,          .        ,     .

 ,                .    :         ,    ,      ,       [20 - Bahadur, N. 2020. What Is Resilience, and Can It Help Us Bounce Back from This? Self, May 28, 2020. https://www.self.com/story/what-is-resilience.].

   :    ,   ,     ,    .    ,   ,         .

,  ,            ,      ,        .     () ,  ,       ,   ,  ,    ,  ,      . ,     ,  ,       .        ,    .




 


 ,            [21 - Nabizadeh, R., N. Ensanimehr, & S. Ehsani. 2019. Investigating the Impact of the Achievement Motivation on Psychological Well-Being by Investigating the Mediating Role of Ego Strength and Psychological Capacity. Razi Journal of Medical Sciences 26(1): 6877.].        ,    :  ( ),  (),  (  )   ()[22 - Luthans, F., K. W. Luthans, & B. C. Luthans. 2004. Positive Psychological Capital: Beyond Human and Social Capital. Business Horizons 47(1): 4550.].



    , ,   .

   , , , , .

     ,   ,   .

    ,      .



     ,     ,    ,  ,     ,  -.   .

:  ,            .

:    ,        .

:      ,         .

:          ,         



-      Hope, Empowerment, Resilience, Optimism.       HERO[23 - Luthans, F., & C. M. Youssef-Morgan. 2017. Psychological Capital: AnEvidence-Based Positive Approach. Annual Review of Organizational Psychology and Organizational Behavior 4: 339366.]     .          .     ,    empowerment,       self-efficacy. Empowerment    / 蠫   ,  self-efficacy      ,       [24 - Luthans, Luthans, & Luthans. Positive Psychological Capital.].           [25 - Belil, F., F. Alhani, A. Ebadi, & A. Kazemnejad. 2018. Self-Efficacy of People with Chronic Conditions: AQualitative Directed Content Analysis. Journal of Clinical Medicine 7(11): 411.],         empowerment.

       .   ,    ,    ,      .      ,    ,      .      ,           .     ,          ,  ,         .      .




   


       ,   HERO.   ,        ,     ,       .          ,     ;  ,            .

  1      .         ,            .     ,            .          ,         -       .

  2       .         .   ,     ,            .    ,       .                 .             .

 3       .  ,                 .   ,       ,                ,         .

  4  ,               . ,     ,     ,      .       ,       ,       ,    .

  5   ,            .           .  ,      ,    ,    .

  6  ,     ,  ,   .          .        ,     .       ():    ,        .  ,  ,       .

        ,           .     ,     ,    .       ,     .  ,       ,     ,     :   ,       ,      ,             .        ,        ,          .   ,           ,    ,     ,    .




  .


   .

   ,     (https://www.litres.ru/book/den-tomasulo/effekt-pozitiva-prostye-navyki-kpt-dlya-preobrazovaniya-trevo-70342426/chitat-onlayn/)  .

      Visa, MasterCard, Maestro,    ,   ,     ,  PayPal, WebMoney, ., QIWI ,       .



notes








1


Kassebaum, N. J., M. Arora, R. M. Barber, J. Brown, & A. Roy. 2016. Global, Regional, and National Disability-Adjusted Life-Years (D.A.L.Y.S) for 315 Diseases and Injuries and Healthy Life Expectancy (HALE), 19902015: A Systematic Analysis for the Global Burden of Disease Study 2015. The Lancet 388(10053): 16031658.




2


Anxiety and Depression Association of America. n.d. Anxiety DisordersFacts & Statistics. Accessed November 13, 2022. https://adaa.org/understanding-anxiety/facts-statistics.




3


Anxiety and Depression Association of America. Anxiety Disorders  Facts & Statistics.




4


Anxiety and Depression Association of America. Anxiety Disorders  Facts & Statistics.




5


Dibdin, E. 2021. 9 Unusual Anxiety Symptoms You Might Not Know About, Psych Central, July 6, 2021. https://psychcentral.com/anxiety/unusual-anxiety-symptoms-you-might-not-know-about.




6


Wallis, K. A., M. Donald, & J. Moncrieff. 2021. Antidepressant Prescribing in General Practice: ACall to Action. Australian Journal of General Practice 50(12): 954956.




7


Takayanagi, Y., A. P. Spira, O. J. Bienvenu, R. S. Hock, M. C. Carras, W. W. Eaton, et al. 2014. Antidepressant Use and Lifetime History of Mental Disorders in aCommunity Sample: Results from the Baltimore Epidemiologic Catchment Area Study. The Journal of Clinical Psychiatry 76(1): 4044.




8


Kirsch, Irving. 2019. Placebo Effect in the Treatment of Depression and Anxiety. Frontiers in Psychiatry 10: 407.




9


Wallis, Donald, & Moncrieff. Antidepressant Prescribing in General Practice.




10


Longo, L. P., & B. Johnson. 2000. Addiction: Part I. BenzodiazepinesSide Effects, Abuse Risk, and Alternatives. American Family Physician 61(7): 2121.




11


McLaughlin, M. n.d. Anxiety and Depression: Why Dont We Want to Take Medication? Heartgrove Behavioral Health System. Accessed November 13, 2022. https://www.hartgrovehospital.com/anxiety-depression-dont-want-take-medication.




12


Chekroud, A. M., D. Foster, A. B. Zheutlin, D. M. Gerhard, B. Roy, N. Koutsouleris, & J. H. Krystal. 2018. Predicting Barriers to Treatment for Depression in a U.S. National Sample: A Cross-Sectional, Proof-of-Concept Study. Psychiatric Services 69(8): 927934.




13


Levy, H. C., E. M. OBryan, & D. F. Tolin. 2021. A Meta-Analysis of Relapse Rates in Cognitive-Behavioral Therapy for Anxiety Disorders. Journal of Anxiety Disorders 81: 102407.




14


Levy, H. C., K. T. Stevens, & D. F. Tolin. 2022. Research Review: A MetaAnalysis of Relapse Rates in Cognitive Behavioral Therapy for Anxiety and Related Disorders in Youth. Journal of Child Psychology and Psychiatry 63(3): 252260.




15


Ali, S., L. Rhodes, O. Moreea, D. McMillan, S. Gilbody, C. Leach, et al. 2017. How Durable Is the Effect of Low-Intensity C.B.T. for Depression and Anxiety? Remission and Relapse in a Longitudinal Cohort Study. Behaviour Research and Therapy 94: 18.




16


Otto, M. W., R. K. McHugh, & K. M. Kantak. 2010. Combined Pharmacotherapy and Cognitive-Behavioral Therapy for Anxiety Disorders: Medication Effects, Glucocorticoids, and Attenuated Treatment Outcomes. Clinical Psychology: Science and Practice 17(2): 91103.




17


Lynch, D., K. R. Laws, & P. J. McKenna. 2010. Cognitive Behavioural Therapy for Major Psychiatric Disorder: Does It Really Work? A Meta-Analytical Review of Well Controlled Trials. Psychological Medicine 40(1): 924.




18


Levy, OBryan, & Tolin. A Meta-Analysis of Relapse Rates in Cognitive-Behavioral Therapy for Anxiety Disorders.




19


Rashid, T., & M. K. A-H. Baddar. 2019. Positive Psychotherapy: Clinical and Cross Cultural Applications of Positive Psychology. InPositive Psychology in the Middle East/North Africa, edited by L. Lambert & N. Pasha-Zaidi. Springer Nature Switzerland.




20


Bahadur, N. 2020. What Is Resilience, and Can It Help Us Bounce Back from This? Self, May 28, 2020. https://www.self.com/story/what-is-resilience.




21


Nabizadeh, R., N. Ensanimehr, & S. Ehsani. 2019. Investigating the Impact of the Achievement Motivation on Psychological Well-Being by Investigating the Mediating Role of Ego Strength and Psychological Capacity. Razi Journal of Medical Sciences 26(1): 6877.




22


Luthans, F., K. W. Luthans, & B. C. Luthans. 2004. Positive Psychological Capital: Beyond Human and Social Capital. Business Horizons 47(1): 4550.




23


Luthans, F., & C. M. Youssef-Morgan. 2017. Psychological Capital: AnEvidence-Based Positive Approach. Annual Review of Organizational Psychology and Organizational Behavior 4: 339366.




24


Luthans, Luthans, & Luthans. Positive Psychological Capital.




25


Belil, F., F. Alhani, A. Ebadi, & A. Kazemnejad. 2018. Self-Efficacy of People with Chronic Conditions: AQualitative Directed Content Analysis. Journal of Clinical Medicine 7(11): 411.


