医药健康翻译案例:如何在中年生活中培养韧性?
医药健康翻译案例:如何在中年生活中培养韧性?
Much of the scientific research on resilience — our ability to bounce back from adversity — has focused on how to build resilience in children. But what about the grown-ups?
大量有关韧性的科学研究项目主要专注于如何在儿童中培训这种从负面影响中恢复的能力。但是,成年人又该如何培养这种能力呢?
While resilience is an essential skill for healthy childhood development, science shows that adults also can take steps to boost resilience in middle age, which is often the time we need it most. Midlife can bring all kinds of stressors, including divorce, the death of a parent, career setbacks and retirement worries, yet many of us don’t build the coping skills we need to meet these challenges.
虽然韧性是儿童健康成长的必备技能,但是科学表明成年人也可以在中年生活中提高韧性,而这个阶段是最需要建立韧性的。中年生活可能产生各种各样的压力因素,如离婚、父母亲离世、职场受挫、退休困扰等,但是我们许多人不具备能解决这些问题的应对技巧。
Here are some of the ways you can build your resilience in middle age.
以下是你能在中年生活中培养韧性的方法
■ Practice Optimism. Optimism is part genetic, part learned. So if you were born into a family of Eeyores, you can still find your inner Tigger. Optimism doesn’t mean ignoring the reality of a dire situation. After a job loss, for instance, many people may feel defeated and think, “I’ll never recover from this.” An optimist would acknowledge the challenge in a more hopeful way, saying, “This is going to be difficult, but it’s a chance to rethink my life goals and find work that truly makes me happy.”
尝试乐观。乐观主义一半是与生俱来的,一半是后期习得的。所以,如果你出于屹尔(Eeyores)的家庭,你还可以找到你内心的中的跳跳虎(Tigger)。乐观并不意味着对糟糕的现实熟视无睹。例如,许多人失业后可能会感到失败,而且会想,“我从未从这中走出来过。”乐观主义者会用更加抱有希望的方式来解读困难,“虽然这是困难的,但是这正是重新审视人生目标、找到真正令我开心的工作的机会。”
■ Rewrite Your Story. Study after study has shown that we can benefit from reframing the personal narrative that shapes our view of the world and ourselves. In expressive writing studies, college students taught to reframe their college struggles as a growth opportunity got better grades and were less likely to drop out. A Harvard study found that people who viewed stress as a way to fuel better performance did better on tests and managed their stress better physiologically than those taught to ignore stress.
经历重构。不断有研究表明,我们可以从对形成世界观和人生观的个人经历进行重构的过程中受益。在表达式写作研究中,大学生被要求把他们在大学里的遭遇重构为取得更好评分的机会,而他们退学的可能性降低了。哈佛大学的一项研究表明,那些把压力当作动力的人在考试上表现更好,而且较之被要求忽视压力的人更能从心理上更好地管理压力。
■ Don’t Personalize It. We have a tendency to blame ourselves for life’s setbacks and to ruminate about what we should have done differently. In the moment, a difficult situation feels as if it will never end. To bolster your resilience, remind yourself that even if you made a mistake, a number of factors most likely contributed to the problem and shift your focus to the next steps you should take.
不要个人化。我们常常抱怨生命中的困难,为原本可以得到不同的结果而耿耿于怀。这个时候的困境是,糟糕的事情永远不会结束。为了培养韧性,你要提醒自己,尽管犯下了错误,这个问题还是由许多可能因素造成的,要把注意力转移到未来要做的事情上。
■ Remember Your Comebacks. When times are tough, we often remind ourselves that other people — like war refugees or a friend with cancer — have it worse. While that may be true, you will get a bigger resilience boost by reminding yourself of the challenges you personally have overcome.
铭记反败为胜。在经历困难阶段时,我们经常提醒自己,像战俘或罹患癌症的朋友那样的其他人的经历更糟。即使那样的事情是真实发生的,你还是可以通过提醒自己克服的困难来提高韧性。
■ Support Others. Resilience studies show that people are more resilient when they have strong support networks of friends and family to help them cope with a crisis. But you can get an even bigger resilience boost by giving support.
帮助他人。许多关于韧性的研究表明,那些拥有强大朋友和家庭支持网络来帮助应对危机的人的韧性更强。但是,你可以通过提供支持来获得更多韧性。
“Any way you can reach out and help other people is a way of moving outside of yourself, and this is an important way to enhance your own strength,” said Dr. Southwick. “Part of resilience is taking responsibility for your life, and for creating a life that you consider meaningful and purposeful. It doesn’t have to be a big mission — it could be your family. As long as what you’re involved in has meaning to you, that can push you through all sorts of adversity.”
“你可以通过各种方式向他人伸出援手,这是一种走出自我的一种方式,而且也是一种增强你自己能量的重要方式,”绍斯威克(Southwick)博士说。“为自己的生命负责,以及负责创造你自认为是有意义有目标的生活是韧性的一部分。这不需要是一个宏伟目标——它可以是你的家庭。只要你从事有意义的事情,它可以驱使你渡过所有困难。”
■ Take Stress Breaks. Times of manageable stress present an opportunity to build your resilience. “You have to change the way you look at stress,” said Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, which recently began offering a course on resilience. “You have to invite stress into your life. A human being needs stress; the body and the mind want stress.”
压力下休息。管理压力的经历为你提供培养韧性的机会。强生公司人力绩效研究院的联合创始人杰克·格罗佩尔(Jack Groppel)最近开始教授有关韧性的课程,称“你不得不改变自己对待压力的方式,必须欢迎生命中压力的存在。人类需要压力,身体和意念需要压力。“
The key, Dr. Groppel said, is to recognize that you will never eliminate stress from your life. Instead create regular opportunities for the body to recover from stress — just as you would rest your muscles between weight lifting repetitions. Taking a walk break, spending five minutes to meditate or having lunch with a good friend are ways to give your mind and body a break from stress.
格罗佩尔博士称,关键是要认识到你永远不会在生命中消除压力。相反,要经常创造机会使身体从压力中恢复——就像在反复举重的过程中你要休息肌肉一样。散散步,花五分钟冥想或者与好朋友共进午餐,都是让大脑和身体从压力中获得片刻休息的方式。
■ Go Out of Your Comfort Zone. Resilience doesn’t just come from negative experience. You can build your resilience by putting yourself in challenging situations. Dr. Groppel is planning to climb Mount Kilimanjaro with his son. Take an adventure vacation. Run a triathlon. Share your secret poetry skills with strangers at a poetry slam.
走出舒适区。韧性不只从负面经历中获得。你可以让自己面临困境而培养韧性。格罗佩尔博士计划同他的儿子攀登乞力马扎罗山。来一次冒险之旅。做一次三项全能运动。在诗歌朗诵比赛中向陌生人展示你独家诗歌表演技能。