【每日國際選讀】
#文末挑戰多益選擇題📝
How to Build Mental Resilience
如何建立心理韌性(復原力)
開啟「接收通知」和「搶先看」每天吸收雙語時事新知
來讀華爾街日報獨家
✍️ 從新冠疫情到金融恐慌,面對動盪不安的2020年,全球長期籠罩在緊張氛圍下。華爾街日報專訪暢銷書「Resilience」(《力挺自己的12個練習︰腦科學X正向心理學,改變大腦負向思維,建立逆境挫折都打不倒的內在力量》)作者瑞克韓森(Dr. Rick Hanson),分享復原力的重要性。
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🧠 The brain naturally gravitates toward negative thoughts. Here are ways to steel yourself in rocky patches, from deep breathing to caring for others.
大腦會自然傾向消極想法。以下的方法,從深呼吸到關懷他人,能幫助你在崎嶇的艱難時期中堅強。
-gravitate toward: 被吸引;受引力作用而運動
-rocky patch: 艱難時期,同rough patch
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🧐 How do you define resilience and why is it so important?
你如何定義復原力,又為何如此重要?
Resilience is what helps us keep on a relatively even keel when the waves come. And if we get knocked over, it helps us recover. Resilience consists of psychological strengths like grit, compassion, gratitude, emotional intelligence and agility.
當危難來襲時,復原力能讓我們站得更穩,在被擊倒後恢復。復原力是由恆毅力、同理心、感恩、情商和靈敏力等心理素質所組成。
-resilience: 韌性;彈性;復原力「從逆境中彈回或克服逆境的能力」
-grit: 勇氣;恆毅力「正向心理特質,追求長期目標的熱情與毅力」
-compassion: 憐憫;同理心
-gratitude: 感恩
-emotional intelligence: 情緒商數
-emotional agility: 情緒靈敏力「有效辨明、接受情緒,轉化為力量的能力」
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💪 What can people do to build their own resilience?
人們能做什麼來培養復原力?
First, find your footing. In other words, in any kind of shaky situation, you want to slow down, listen to the experts, find out what’s really going on. Then, make a plan and work your plan. When you are dealing with massive uncertainty on a large scale, at least be certain about your plan for today.
首先,找到你的立足點。換句話說,在任何動盪處境中,最好放緩腳步,聆聽專家意見,釐清已發生的事實,接著制定並執行計劃。等你面對巨大的不確定性時,至少要確認你的今日計劃。
Second, calm and center yourself. Carving out that 10 minutes a day to just sit there with a cup of tea and stare into space. Some people will meditate or pray, do yoga, go for a run or walk the dog. When you’re calming and centering yourself and you slow down and take in the good, you develop traits of calm and centeredness. Being able to calm your body is absolutely fundamental.
其次,讓自己平靜寧神,每天擠出10分鐘,只要坐著喝茶發呆。有人會冥想、祈禱、練瑜伽、去跑步或遛狗。當你讓自己平靜寧神,你會慢下來,感受吸收美好的事物,發展平靜寧神的特徵,能讓自己身體平靜下來是最最基本的。
-find your footing: 找到立足點,站穩腳跟;另一種說法是finding your feet
-centering: 定心寧神
-carve out: 努力開創出,努力取得。carve是雕刻,可想像成是費勁心力而取得的成果
-stare into space: 發呆,可不是「凝視太空」喔!
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未完待續...
別人能怎麼幫我們建立復原力?
加入文末每日國際選讀計畫,解鎖完整語音導讀版
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原文連結請看留言
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❓❓多益模擬題❓:
Psychological __ is the ability to mentally or emotionally __ with a crisis or to return to pre-crisis status quickly.
🙋♀️🙋♂️
A. agility / cop
B. grid / coping
C. resilience / cope
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【每日國際選讀,熱烈招生中!】
華爾街日報訂閱超值方案 📰
專屬 #臉書社團,浩爾 #每日語音導讀
「留言+1」,就送你 #優惠碼 及 #導讀試聽!
#每天發呆10分鐘
#復原力UP
#聊聊你都怎麼定心寧神吧
#吸貓也是個不錯的選項
「grit scale」的推薦目錄:
- 關於grit scale 在 浩爾譯世界 Facebook 的最佳貼文
- 關於grit scale 在 Eric's English Lounge Facebook 的最佳解答
- 關於grit scale 在 A Happy Mum Facebook 的最讚貼文
- 關於grit scale 在 the grit scale | Interview process, Skills, Interview - Pinterest 的評價
- 關於grit scale 在 Angela Duckworth Grit - Facebook 的評價
- 關於grit scale 在 expfactory-experiments/grit-scale-survey - GitHub 的評價
grit scale 在 Eric's English Lounge Facebook 的最佳解答
[教育時評] 成長心態的十大必知 10 Must-Knows for a Growth Mindset
透過持續的完成人生的短期與長期目標,我們在探索和反省中逐漸了解自我,從而找到人生目標。擁有人生目標便可有效制定更明確的長短期目標,從而有規劃的活出自己想要的人生。
然而人生目標形成與達成皆需要經歷許多人生的歷練,制定相關的精準目標有需經歷探索,那年輕的同學到底要如何在尚未明確的現階段來設定目標?
每一個人完成探索目標的時間當然不同,過程中我們的目標也會不停的變動,甚至許多人可能一輩子也未必能覺察自己的人生目標。然而透過一個彈性的成長心態 (a flexible growth mindset)和他人指導,我們可以更有效率輔助自己建立和完成目標。
以下是我透過自身經驗,並參考近代教育理論與心理學,幫同學寫的「成長心態的10個必知 / 10 Must Knows」,以便更進一步的探討如何建立和達成自己的目標:
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1. Know what you want in life. While short-term goals may be ever-changing, you can start by having an overall sense of purpose or change that you want to make. For me, it was initially to have financial stability but eventually transformed to contributing to educational leadership. Having an overall purpose can help you align your short-term objectives with long-term goals, making accomplishing them far more efficient and motivating.
知道自己的目的。儘管短期目標可能會發生變化,但你應該對目標或要做出的改變有全面的認知。 對我來說,最初的目標是財務穩定,但最終轉變為對教育領導的貢獻。有一個總體目標可以幫助自己保持短期目標與長期目標的一致,從而更有效、更有動力地實現這些目標。
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2. Know that you can solve your problems and make changes in your life. While we all have different problems, and there is no guarantee we can resolve all issues, working towards a positive change will benefit you regardless of the outcome. You must know that you have the capacity for positive change.
知道自己有能力解決問題,儘管並不是所有的問題都能自己解決。每個問題都是成長和學習的機會。首先寫下問題,然後積極面對,並在有需要時尋求他人協助。
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3. Know that you can develop the skills and abilities you need to make changes through consistent effort and the development of your unique strengths. Everyone is talented in different ways but persistence is what develops talents into invaluable skills you can use to empower yourself and achieve your goals. We do not all need to be as talented as Olympic athletes to achieve the success we need in life.
知道自己可以通過持續不斷的努力和個體優勢的發展來獲得所需的能力。每個人擅長的事物皆有所不同,通過經年累月的工作和學習將自己的才能進一步發展為寶貴的技能。
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4. Know that consistently meeting small and realistic objectives that align with your bigger goals and purpose is the most efficient way to achievement. Do not try to accomplish too many things at once or your might not accomplish anything at all in the end. Set realistic goals that you can adjust and achieve a step at a time.
知道實現與長期目標相符的短期目標是達成人生目標最有效的方法。確定目標實現的優先順序,不要試圖一次完成太多的事情,否則最終可能徒勞無功。
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5. Know that achieving your goals take time and consistent effort. You must make plans and keep schedules to keep yourself from procrastinating. Do not think you can reach your end goal in a week and then be disappointed by your failure. Taking a small step each day will enable you to make great strides in life. You must also prioritize which objectives to meet first and have a plan for doing so. Consult your mentors, parents, and peers, have a discussion, and come up with your own plan.
知道實現目標需要時間和持續不斷的努力。制定計劃並表操課以免拖延。不要期待自己會在一周內達到最終目標,然後對失敗感到失望。每天走一小步就能使生活大步向前。
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6. Know that you may fail along the way, but every failure can bring you closer to achievement. However, know that failing only brings growth when you self-reflect and make changes. Do not just keep repeating mistakes.
知道自己可能會失敗,但是每一次失敗都會更接近成就。然而,只有自省並做出改變,失敗才會帶來成長。不要只是重複之前的錯誤。
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7. Know that role models, mentors, and teachers can take you to the next level. Actively seek out your role models and mentors and learn from your competitors and peers. Actively seek out talented and experienced individuals to guide you and work to earn their trust and guidance. Do not expect everyone to come to you and help you for no reason. Why should they? Be humble and be grateful.
知道榜樣、指導者甚至競爭對手都可以將自己帶到全新的高度。積極尋找榜樣和指導者,並向競爭對手學習。積極尋求有才華與經驗豐富的人的協助,並努力贏得他們的信任和指導。不要指望每個人都會無緣無故地幫忙。
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8. Know that collaboration will enable you to accomplish success on a much larger scale. Every successful person has a partner or a team behind them. There is only so much you can learn and do on your own, and you must work with talented and trustworthy people from every domain.
知道協作能使自己更大程度地取得成功。每個成功的人都有一個團隊。每個人精力有限,你需要與各領域的強者一起工作。
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9. Know that opportunities are created, not given. By actively seeking, learning, planning, and pursuing ways to accomplish your goals, you are creating new opportunities every day. Listen to advice but do not be limited by boundaries set by others. Take calculated risks and walk your own unique path.
知道主動創造機會,而不是被動等待。通過積極尋求、學習、規劃與追求實現目標,每天為自己創造新的機會。聽取建議,但不受限於他人所設的障礙。走自己的獨特道路。
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10. Know that helping others help yourself. When we aid those who are disadvantaged, we are building a more inclusive, equitable, and prosperous community. Such a supportive community leads to the exchange of diverse ideas, collaboration, innovation and positive changes, all of which will help yourself. Medical studies have also revealed that helping others enhances our own emotional-well beings. By helping others, you are helping yourself.
知道助人者自助。雖然從不同的角度出發,但我們都能以自己獨特的方式對周圍的人產生積極影響,並實現自己的人生目標。
Educational Equity (教育公平): http://bit.ly/2NvyQR3
Eric's English Lounge 的宗旨與目標: https://goo.gl/fFUBWe
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Motivation to Learn 學習的動力: http://bit.ly/2RjscPb
How to Set & Achieve Goals 如何制定短期目標: http://bit.ly/2Rdi0aU
Growth mindset poster: https://www.openrecruitmentlimited.co.uk/fixed-mindset-v-growth-mindset
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Sources
http://exploresel.gse.harvard.edu/terms/530
https://www.psychologytoday.com/us/blog/between-cultures/201805/in-helping-others-you-help-yourself
https://www.theatlantic.com/magazine/archive/2016/06/how-kids-really-succeed/480744/
https://www.scientificamerican.com/article/debate-arises-over-teaching-growth-mindsets-to-motivate-students/
https://www.npr.org/sections/ed/2016/05/25/479172868/angela-duckworth-responds-to-a-new-critique-of-grit
https://www.washingtonpost.com/news/answer-sheet/wp/2016/05/10/the-problem-with-teaching-grit-to-poor-kids-they-already-have-it-heres-what-they-really-need/&prev=search
Image source: https://www.openrecruitmentlimited.co.uk/fixed-mindset-v-growth-mindset
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喜歡我這一系列的文章, 也麻煩按個讚留言「 I want to have a growth mindset!」越多分享我就越有motivation寫下一篇文章!
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教育時評: http://bit.ly/39ABON9
grit scale 在 A Happy Mum Facebook 的最讚貼文
I like to think that I am a risk-taker who doesn't mind doing something crazy every once in a while. Let's see, I've tried to chase the Aurora with a one-year-old baby in tow, I've done skiing and fell countless time, I've gone on a 3D2N fishing trip as the only female on board, I went jet-skiing when I was six months pregnant, I've done things that I didn't imagine I would or could do.
Now, as a mum, it is my wish to encourage my kids to find opportunities to venture into the unknown, to scale greater heights and to never let anyone tell them that anything is impossible. I want them to believe that they are more capable than they think and to realise that many a time, all it takes is an undying faith, determined spirit and lots of grit.
In August's "Happiness is...", it's about learning to step out of our comfort zones, believing in ourselves and going beyond our limits.
grit scale 在 Angela Duckworth Grit - Facebook 的推薦與評價
Below is a version of the Grit Scale I developed for my study at West Point and which I used in other studies described in this book. ... <看更多>
grit scale 在 expfactory-experiments/grit-scale-survey - GitHub 的推薦與評價
grit scale survey. Contribute to expfactory-experiments/grit-scale-survey development by creating an account on GitHub. ... <看更多>
grit scale 在 the grit scale | Interview process, Skills, Interview - Pinterest 的推薦與評價
Jan 27, 2019 - Grit will help you hire the right people, who persist in the face of new challenges. We share how to measure grit and make it part of your ... ... <看更多>