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The aim is to convert everyday stresses into opportunities for growth. You use them as springboards for developing coping strategies that ensure the survival of self.
目标就是把日常生活中的压力转化为成长的动力。你把这些压力当做跳板，用以训练应对能力，从而保证自我的存在。
Choose a hero, so that in the face of adversity you can maintain a positive identification. I know men who when facing difficulty imagine themselves as Russell Crowe in Gladiator. Women can think of the story of Joan of Arc.
选择一个楷模，这样，在面对逆境时你就可以保持积极的心态。我知道有一些男性，身处困境时,会把自己想象成电影《角斗士》里的拉塞尔·克罗。女性可以使用圣女贞德的故事。
Think of stories of resilience and stars of resilience. Search for models of resilience and study what they did.
回想一些有关韧性的故事，还有那些极具韧性的人们。寻找韧性的楷模，研究他们的经历。
You don't have to go far to find them. The media offer plenty of possibilities: Christopher Reeve, Lance Armstrong, even Hillary Clinton. When, as a new senator, she was told that people don't like her, she smiled and said, "That's because they don't know me."
这些人，根本不用很费劲就可以找到。媒体提供的例子数不胜数。克里斯托弗·里夫，兰斯·阿姆斯特朗，甚至希拉里·克林顿。她刚被选为参议员时,有人告诉她大家不喜欢她，她微微一笑，回答说，“那是因为他们还不了解我。”
Actively gather information about resilience. Ask people you know how they have handled setbacks.
主动收集有关韧性的信息，询问别人是如何应对挫折的。
Push yourself physically. Regular exercise helps you maintain a positive attitude and breeds feelings of strength. It is in fact a model of strength and what resilience feels like. It's easy to understand resilience when you experience it organically.
多加锻炼。经常锻炼有助于保持积极的心态，使你感觉活力十足。事实上这就是活力的感觉，也就是韧性的感觉。如果亲身体验生理的韧性，就很容易理解“韧性”的概念了。
When you run a mile, run a mile and a half. When you lift 10-pound weights, go for 15 pounds. Hold your yoga pose a few seconds longer.
能跑一英里时，尝试再多跑半英里。举重时，如果能举10磅，就试试15镑。练瑜伽姿势时，尽可能多保持几秒钟。
Teach yourself patience. Resilience requires being more strategic and less impulsive. Give yourself more time before reacting to critical situations.
告诫自己要耐心。要培养韧性，需要多些策略，少些冲动。给自己一点时间，不要对令人生气的事情做出太急的反应。
If someone is rude to you, don't immediately respond in kind or display contempt. Take three deep breaths before you choose to act. You need to build more space between impulse and action. By definition, when you are less reactive, you become more resilient.
如果有人对你不尊重，不要立刻做出类似回应，或显示出轻蔑之状。深呼吸三次之后再行动。要在冲动和行动之间多留出些空间。从定义上来说，没有过激的反应时，你就变得更有韧性。
