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So it's only, if we also change our habits over time, if we start doing things, if we, for example, put ourselves on the line, cope.
所以只有我们随着时间改变习惯，开始做点什么，比如说，强迫自己做些事，解决些问题
Or if we start doing the gratitude exercise or writting letters on the regular basis, or starting physical exercise,
或者开始做感恩的训练，或者平时经常写信，或者开始做运动
arguably being most powerful intervention, to deal with anxiety, depression as well as the ADHD.
可以证明是最有力的干预来解决焦虑，沮丧，以及多动症
And that's when we start doing these things right after the change is going to be ephemeral we are going to go back to where we were before.
除非我们很快开始做这些事，否则这改变就会是短暂的，我们很快会回到原来的状态
Lasting, permanent change — attitude change has to be matched by deeds, by behavior.
持久的长远的改变——态度的改变必须要使行为与之匹配
Dan Millman — I mentioned him in class a couple of weeks ago, The way of peaceful warrior, talks about the importance of action and change.
丹·米尔曼，我几周前在课上提过他，在《深夜加油站遇见苏格拉底》一书中探讨了行动与改变的重要性
He says, quote, "To change the course of your life, choose one of two basic methods.
他说，我引述，要改变人生轨迹就要从两种基本方法中选择
One. You can direct your energy and attention toward trying to fix your mind, find your focus, affirm your power,
其一，你可以指引你的能量及注意力，用其整理思想，集中精神，巩固力量
free your emotions and visualize positive outcomes so that you can finally develop the confidence to display the courage
释放情感以及想象乐观结果，从而使你最终获得自信，鼓起勇气
to discover the determination to make the commitment to feel sufficiently motivated to do what it is you need to do. Or you can just do it.
下定决心做出承诺，获得充分的激励去做你要做的事。你也可以直接去做
You know, sometimes, easier said than done.
有时说起来容易，做起来难
However, very often, you know, jumping into the water, just doing it, taking action
但通常，例如跳入水中，这个行为，做出行动本身
has the same effect as all the preparation, or even the better effect, and leads to an upward spiral.
和所有前期准备有一样的效果，或者效果更好，能形成良性循环
OK. Then we talked about coping and exiting your comfort zone. Parents, please close your eyes at this point. Alright.
然后我们谈到了应对以及退出舒适区，家长们，你们可以暂时忽视这个
