2. StressResiliency
2.壓力恢復力

If we use stressto our advantage, we can find flow and increase our day to day moments of joy.So let's start with what is stress? What is stress resiliency, and why are theyeven important? The first key of healthier living is stress resiliency. Let'sfirst define stress. Stress is a state of emotional or mental strain or tensionresulting from adverse or very demanding circumstances.
如果我們利用壓力的優勢，我們可以找到流動，增加我們每天快樂的時刻。那麼讓我們從什麼是壓力開始吧？什麼是壓力恢復力，為什麼它們如此重要？健康生活的第一個關鍵是抗壓能力。我們先來定義壓力。壓力是一種情緒或精神緊張或緊張的狀態，由不利或非常苛刻的環境造成。

There arevarying degrees of stress. When you experience anxiety, sorrow, or pain, thiskind of stress is called distress. When you experienced moderate or normalpsychological stress, this is called youth stress, which can actually bebeneficial. And even be your friend when trying to complete a project with adeadline, we can also describe use stress as a zone of flow, which is enoughstress to keep you engaged, but not too much stress to make you anxious.
有不同程度的壓力。當你經歷焦慮、悲傷或痛苦時，這種壓力被稱為苦惱。當你經歷中度或正常的心理壓力時，這被稱為青年壓力，這實際上是有益的。甚至當你想在最后期限內完成一個項目時，我們也可以把壓力描述為一個流動區，壓力足夠讓你投入工作，但不要因為壓力太大而焦慮。

The goal is to find your sweet spot forstress. Consider these scenarios. If your skill level is too low and the challengeis too great. You're going to end up with anxiety. On the other hand, if yourskill level is too high and the challenge is too low, then you're going to endup bored. Neither of these situations lead to productivity or creativity in theworkplace.
目標是找到你的最佳壓力點。考慮這些場景。如果你的技能水平太低，挑戰太大。你最終會焦慮不安。另一方面，如果你的技能水平太高，挑戰太低，那麼你最終會感到無聊。這兩種情況都不會導致工作場所的生產力或創造力。

The trick is tofind a way to get yourself into the zone of flow, where your skill levelmatches the challenge level. This increases your energy and engages you in thetask at hand, when you're in flow time flies and you don't even keep track ofit. For example, a basketball player may go out on the court and startpracticing free-throws before you know it an hour's gone by and he, or shehasn't even noticed the time in my world.
訣竅是找到一種方法讓自己進入流動區，在那里你的技能水平與挑戰水平相匹配。這會增加你的精力，讓你投入到手頭的工作中，當你在流動的時候，時間過得很快，你甚至不去跟蹤它。例如，一個籃球運動員可能在你知道一個小時過去之前就開始練習罰球，而他，或者她甚至都没有注意到我的世界里的時間。

It could be, I'mdoing a course. I'm either giving a live presentation or. Perhaps an audiocourse and time just flies for me. I don't even know how long I've beentalking. That's you stress? That's the good stress. You're fully engaged andfocused on the moment at hand. That's what we strive for.
有可能，我在上一門課。我要麼做現場演示要麼。也許一個音頻課程和時間對我來說很快。我都不知道我說了多久。那就是你的壓力？這就是好的壓力。你全神貫注，全神貫注於眼前的時刻。這就是我們努力的目標。

So we're goingto have stress in our life. The key is to figure out how you can buildresilience. I'm going to give you three strategies to increase your resiliency.One, get seven to eight hours of sleep on a regular basis, which helps the bodyand mind manage stressful situations with a clear head. To get routineexercise, at least weekly sessions, which can help to protect against thenegative emotional consequences of stress after the stressful events occur.
所以我們的生活會有壓力。關鍵是要弄清楚如何才能建立韌性。我要給你三個策略來增加你的彈性。第一，有規律地睡7到8個小時，這有助於身心以清醒的頭腦應對壓力。要進行日常鍛煉，至少每週進行一次，這可以幫助你在壓力事件發生后避免壓力帶來的負面情緒后果。

In fact,evidence shows. If you take a walk a five minute walk, you can reduce yourlevel of stress. Three maintain a healthy diet that focuses on consumingnutrient dense foods, like vegetables, whole grains, and healthy proteins,which will help supply adequate nourishment for the body. And the mind threeimportant ways to build resiliency to stress are three of our keys.
事實上，證據顯示。如果你散步五分鐘，你就能減輕你的壓力。三是保持健康飲食，重點是食用營養密集的食物，如蔬菜、全麥食品和健康蛋白質，這將有助於為身體提供充足的營養。我們的三個關鍵是要有三個重要的方法來建立對壓力的彈性。

Sleep movementand diet. We're going to dive into these more deeply, but for now, here are thegeneral guidelines. Here's some in the moment stuff, breast reductiontechniques that you can use to manage stress. One practice, deep breathing, usedeep breathing exercises. Long inhalations and long exhalations.
睡眠運動和飲食。我們將更深入地探討這些問題，但現在，這里是一般的指導方針。這里有一些即時的東西，你可以用來控制壓力的減胸技巧。一個練習，深呼吸，使用深呼吸練習。長時間吸入和長時間呼氣。

It's theseexhalations that allow you to turn on your parasympathetic system, which is ourrest and digest system. Learn how to use the relaxation response. So you canmuscle by muscle, relax your body. Start from head to toe, learn aboutmindfulness based stress reduction, where you use your mind and your thoughtsto focus in on your breath and reduce stress.
正是這些呼氣讓你打開你的副交感神經系統，這是我們的休息和消化系統。學習如何使用放鬆反應。所以你可以一塊一塊的肌肉放鬆你的身體。從頭到腳，學習基於正念的減壓方法，在這里你可以用你的頭腦和思想集中精力呼吸，減輕壓力。

Practicing yogais a great idea. It allows you to do mindful movement. It also increases yourresiliency, flexibility, strength. You can also practice meditation. There's somany different ways to meditate. Mostly it involves sitting in a quiet,peaceful place, focusing in perhaps on a mantra or a beautiful scene andallowing yourself.
練習瑜伽是個好主意。它能讓你做正念運動。它也能增加你的彈性、柔韌性和力量。你也可以練習冥想。冥想有很多不同的方法。它主要包括坐在一個安靜、安靜的地方，專注於一個咒語或一個美麗的場景，並允許自己。

To be deeply in themoment
深入當下

findingrelaxation activities you can participate in is essential. I mentionedmindfulness-based stress reduction. It's also called MBSR. There's a lot ofresearch behind this particular technique. Jon Kabat-Zinn, who is at U mass,created this stress resiliency technique. And it's been around for over 20years.
找到你可以參加的放鬆活動是必不可少的。我提到了基於正念的減壓。也叫MBSR。這項特殊技術背后有很多研究。美國麻省大學的喬恩·卡巴特·津恩創造了這種壓力恢復技術。它已經存在了20多年了。

I have triedthis myself. And gotten great results. I trained in drawn cabins sins course inMBSR mindfulness based stress reduction. And it has changed my
我自己也試過。取得了很好的效果。我接受了MBSR基於正念的壓力降低的牽引艙sins課程培訓。它改變了我

life. Let's trya little MBSR together. Now first find a comfortable spot where you can sit orif you'd like to lie down, or if you're more comfortable standing and walking,you can do that too.
生活。讓我們一起試試MBSR。現在先找一個舒服的地方坐下，或者你想躺下，或者如果你站著走路更舒服，你也可以這樣做。

Let's begin, take a deepbreath in
讓我們開始，深呼吸

and then exhale.
然后呼氣。

Breathe in.
吸氣。

Breathe out.
呼氣。

The focus is just on thebreath coming in
重點是呼吸

and going out,
出去的時候，

you can make your ownnoises or do this silently breathing in
你可以自己發出聲音，也可以安靜地吸氣

and breathing out.
呼吸。

Think about the aircoming in
想想進來的空氣

and then going out,
然后出去，

just focus on this momenton this breath in
把注意力集中在這一刻

and this breath out.
還有這口氣。

Breathe in.
吸氣。

Breathe in
吸氣

and out,
然后出去，

your thoughtsmay wander and that's just normal, but continue to breathe in and out.
你的思想可能會飄忽不定，這很正常，但要繼續吸氣和呼氣。

When yourthoughts wander, just say, Hey, there are my thoughts wandering and pull themright back into your breath in.
當你的思緒飄忽不定時，就說，嘿，我的思緒在飄蕩，然后把它們拉回到你的呼吸里。

And now
現在呢

if your thoughtswander doesn't mean you've failed or not done this correctly, it just meansyour mind's wandering. And it's acute or bring yourself back to your breath in
如果你的思緒飄忽不定並不意味著你失敗了或者没有正確地做這件事，那只意味著你的思想在遊蕩。它是急性的或者讓你自己恢復呼吸

now
現在

let's take five more deepbreaths in together in,
讓我們再深呼吸五次，

and of course out
當然是出去了

one. Can't breathe inwithout also breathing out.
一個。不呼氣就不能吸氣。

That's two,
是兩個，

three.
三個。

Last one in,
最后一個，

and
和

if you can dothis, when you wake up in the morning or perhaps before you go to bed, theywill help you get into a habit. So that you allow yourself the time and spaceto just be in the moment with your breath. That's mindfulness based stressreduction, learning to be in the moment, dust with your breath in.
如果你能做到這一點，當你早上醒來或者睡覺前，它們會幫助你養成一種習慣。這樣你就有了時間和空間，讓自己和呼吸在一起。這是基於正念的減壓，學會在當下，呼吸時揚塵。

so I wonder howthat was for you. If you were able to just breathe in and out, along with me,if your mind did wander, if you're able to just pull it back to your breath,remember we're using the coach approach. Being curious, trying new things opennon-judgemental appreciating whatever worked, worked well, being compassionatewith ourselves and honest.
所以我想知道那對你來說怎麼樣。如果你能和我一起吸氣呼氣，如果你的思維真的飄忽不定，如果你能把它拉回你的呼吸，記住我們使用的是教練方法。好奇，嘗試新事物，開放非評判性的欣賞任何有效的，有效的，對自己有同情心和誠實。

So if you, youdid wander off and you weren't able to really focus in on your breath thistime, you can always go back to this exercise and try it again. And don'tshame, blame, guilt yourself. If you do wander off, we all do. But then we goback to our breath in. And now I hope you'll be able to use this today andmoving forward.
所以，如果你真的走神了，這次你不能真正集中精力在呼吸上，你可以回到這個練習，再試一次。不要自慚形穢，自責，內疚。如果你真的走了，我們都會。但我們又回到了呼吸的狀態。現在我希望你們今天能利用這個機會，繼續前進。

So getting intoyou stress or the zone of flow is something we all strive for because researchhas shown that it can actually increase our level of happiness. Mihai cheeksent me hi as the author of a book called flow. He is a psychologist PhD whohas really taken a deep dive into flow. Doesn't that sound nice to get a deepdive into flow.
因此，進入你的壓力或流動區域是我們都在努力的事情，因為研究表明，它實際上可以增加我們的幸福水平。米海切克給我打了個招呼，因為我寫了一本叫《流動》的書。他是一位心理學家博士，他真正深入研究了水流。這聽起來不是很好，深入到流動。

So how can youget yourself into flow? The first thing is to identify your strengths, to seek.Out opportunities to do the things that you love. What do you love doing? I'llbe honest here for me. I love hula-hooping sounds funny. I know, but it reallygives me a lot of joy. It makes me giggle and I can do it for an extendedperiod of time and it makes me feel happy.
那麼，你如何才能讓自己投入到流動之中呢？第一件事是找出你的長處，去尋找。出去做你喜歡的事。你喜歡做什麼？在這里我會說實話的。我喜歡呼啦圈聽起來好笑。我知道，但這確實給了我很多快樂。它讓我咯咯笑，我可以做很長一段時間，它讓我感到快樂。

I also lovepaddle boarding. And jogging, reading, listening to music. I love givingpresentations and I love teaching when I'm doing any of these activities. I canlose track of time and I can just get into that state of flow where my skilllevel matches my challenge. That's the heat. Try to get to the place a pointwhere you're striving for something that's within reach and you focus in on itwholeheartedly so that you're in the moment and you're in flow and you don'tlook at your watch.
我也喜歡劃船。慢跑，看書，聽音樂。我喜歡做演講，也喜歡在做這些活動的時候去教書。我可以忘記時間，我可以進入那種狀態，我的技能水平與我的挑戰匹配。這就是熱度。試著找到一個你正在努力的地方，在那里你可以得到一些東西，你會全身心的專注於它，這樣你就在當下，你在流動，你不看你的手表。

You don't knowwhat time it is. You're fully engaged in that activity at hand. Now, one thingmay be you find yourself in anxiety because well, You have a task. That's toobig. A challenge. That's too great. So what are you going to do? This could bedistressed. What I want to teach you today is to learn to chunk the challenge.
你不知道現在幾點了。你完全投入到手頭的活動中去了。現在，有一件事可能是你發現自己處於焦慮之中，因為你有一個任務。太大了。挑戰。太好了。那你打算怎麼辦？這可能會很痛苦。今天我想教你們的是學會如何應對挑戰。

So if you havesomething at work, for example, a deadline, maybe someone tells you to finish aproject, a paper, a presentation in one hour, and you don't have the backgroundor research. To do that. It's not completed. So your skill level, your knowledgein this area is not going to allow you to complete this task successfully.
所以，如果你在工作中有什麼事情，比如說，截止日期，也許有人告訴你在一個小時內完成一個項目、一篇論文、一個演講，而你卻没有背景或研究。這樣做。它還没有完成。所以你的技能水平，你在這方面的知識不會讓你成功地完成這項任務。

And certainly not in a state of flow,perhaps frenzy, but not flow. So what can you do? Well, there's obvioussolutions to this one is asked for an extension, right? If the time is tooshort, see if you can extend the time. If that's not possible, then ask forhelp. Can you get someone else in on the project with you?
當然不是在一個流動的狀態，也許是瘋狂，但不是流動。你能做什麼？好吧，有很明顯的解決辦法就是要求延期，對吧？如果時間太短，看看能否延長時間。如果這不可能，那就尋求幫助。你能讓别人和你一起參與這個項目嗎？

And more minds,more hands may allow you to dive into the project, deeply, get into a state offlow, and then your creativity and productivity will be at the level youdesire. Now, if you find yourself at work and you're getting into this frenzyinstead of flow more often than you desire, it's time to think about your
更多的頭腦，更多的手可以讓你深入到項目中去，進入一個流動的狀態，然后你的創造力和生產力就會達到你想要的水平。現在，如果你發現自己在工作，而你正陷入這種瘋狂之中，而不是像你所希望的那樣頻繁地流動，那麼是時候考慮一下你自己了

skillset.
離婚了。

And the projectsthat you're being matched to, and perhaps talk to your mentor, your boss,someone that may be able to help you one, do you need to increase your skilllevel in a certain area so that you can meet challenges that are greater andyou'll be able to chunk the challenge and reach flow more
以及你正在與之匹配的項目，也許會和你的導師、老板、可能會幫助你的人談談，你是否需要提高你在某個領域的技能水平，這樣你才能應對更大的挑戰，你就能更有效地應對挑戰並獲得更多的回報

readily.
很容易。

There's a lot ofways to manage stress. And what we want to do is harness stress day to day. Soyou can be in flow as much as, okay.
有很多方法來管理壓力。我們要做的是每天都控制壓力。所以你可以儘可能多的參與進來，好嗎。

Think about somescenarios at work with workflow work dynamics. That's always interesting. Isn'tit? And can be quite tricky. Let's think about a time, perhaps when you andyour team had a very tight deadline and you were feeling particularly anxiousabout this deadline. Yet you were meeting with colleagues who were going oversome of the aspects of the project you were feeling as if the meeting was not.
考慮使用工作流工作動態的一些場景。總是很有趣。不是嗎？可能很棘手。讓我們想想有一段時間，也許你和你的團隊有一個非常緊的截止日期，你對這個期限感到特别焦慮。然而，你正在和同事會面，他們正在討論項目的某些方面，你感覺好像會議没有。

Productive. Itwasn't going well. And quite frankly, you wanted to leave the meeting, but yousat there feeling anxious, a little angry, perhaps frustrated and definitelynot in a state of flow. So the stress was high. What are the options for you inthis moment in time? Think about yourself in that kind of stressfulenvironment.
富有成效。事情進展得不太順利。坦率地說，你想離開會議，但你坐在那里感到焦慮，有點生氣，也許很沮喪，而且絕對不是一種心潮澎湃的狀態。所以壓力很大。此時此刻你有什麼選擇？想想你自己在那種緊張的環境中。

What are some stressreduction techniques you might try in the moment?
你現在可能會嘗試哪些減壓技巧？

So perhaps youhave thought about some things that you've tried in the past, or maybesomething. You will try in the future that could work for you in that type of astressful work environment. Let me share some suggestions with you now. Iwonder how many of these you wrote down for yourself or thought of, I'mguessing you thought of number one since we just reviewed this together andthat's take a few deep breaths, try to relax your body.
所以也許你曾經想過一些你曾經嘗試過的事情，或者其他的事情。你將來會嘗試在那種緊張的工作環境中為你工作。現在讓我和你分享一些建議。我想知道你自己寫了多少，或者你想到了多少，我猜你想到了第一，因為我們剛剛一起復習了這篇文章，那就是深呼吸，試著放鬆你的身體。

And turn on thatparasympathetic system rest and digest so that you can get into a peaceful mindand be able to be creative and productive in this meeting. Another idea foryou. Is to suggest that you take a break if the group is suffering and they'renot even noticing it because there's disagreements or there's so much tensionand stress in the air, people are not even listening to each other.
打開副交感神經系統休息和消化，這樣你就可以進入一個平靜的心態，並能夠在這個會議上富有創造性和富有成效。給你另一個主意。是建議你休息一下，如果大家都在受苦，而他們甚至都没有注意到，因為有分歧，或者空氣中有太多的緊張和壓力，人們甚至没有傾聽對方的聲音。

This is a greattime for a timeout, a break. Just like when sports teams are having trouble,right. They call a time out. So when you're in a meeting and things aren'tgoing, well, one thing you can do is suggest that you take a break. Nextsuggestion. If the team doesn't feel a break has an order. Well, you do.
這是暫停、休息的好時機。就像運動隊遇到麻煩一樣，對吧。他們叫停了。所以，當你在開會，事情進展不順利時，你可以做的一件事就是建議你休息一下。下一個建議。如果球隊不覺得休息就有秩序。好吧，是的。

So you mightsay, okay, I understand. Okay. I need to actually go to the bathroom. Thebathroom is a terrific way to have a timeout and alone time to take deepbreaths right there by yourself and bring your calm, relaxed, best self back tothe meeting where you can strategize and work productively in that meeting.
所以你可能會說，好吧，我明白。可以。我真的要去洗手間。浴室是一個很好的暫停和獨處的時間，讓你自己深呼吸，讓你平靜，放鬆，最好的自己回到會議，在那里你可以制定戰略，並在會議上富有成效地工作。

If you do havemore time, you could take a walk. As I mentioned, if five minute walk canreduce your level of stress and anxiety, you could take a drink of water. Ifyou have to remain in the meeting and you're not allowed to leave, no one'sgiving you permission and you're in that position. You could take deep restright then and there, it doesn't have to be loud.
如果你有更多的時間，你可以散散步。正如我所提到的，如果五分鐘的步行可以減輕你的壓力和焦慮，你可以喝一杯水。如果你必須留在會議上而你不被允許離開，没有人會允許你，而你就處於這種地位。你可以在那里好好休息，不必太吵。

You can takequiet, deep breaths. You can also count. To 10 or count backwards from ahundred. What is this doing? This is getting you out of your amygdala, yourlimbic system, deep within your brain. That part of your brain that responds tothreats and sets off the fight or flight or sympathetic response.
你可以安靜地深呼吸。你也可以數數。或者從一百開始倒數。這是干什麼的？這是把你從你的杏仁核，邊緣系統，在你的大腦深處。你大腦中對威脅做出反應並引發戰鬥或逃跑或同情反應的部分。

And it pulls youinto your prefrontal cortex. It pulls you into the place of your brain. That'sthe CEO that helps to make. Decisions to be creative and productive. So whenyou start thinking about numbers, you're not letting your emotional brain oryour amygdala takeover, you are calling in your prefrontal cortex.
它把你拉進你的前額葉皮層。它把你拉到大腦的位置。這是首席執行官的職責。有創造性和生產力的決定。所以，當你開始思考數字時，你不會讓你的情緒大腦或杏仁核接管你的大腦，你在召喚你的前額葉皮層。

This can helpyou so that you won't say something very emotional that your amygdala might benaeing to say. And you may regret that. Moment of anger or frustration later.So the way to do that is to pull yourself away from your make Dillon into yourprefrontal cortex. If you can take a break on your own and have some time toyourself and deep breathing alone, isn't doing it for you.
這可以幫助你，這樣你就不會說一些很情緒化的東西，你的杏仁核可能不想說。你可能會后悔的。憤怒或沮喪的時刻。所以要做到這一點的方法就是把你自己從自制的狄龍中拉出來，進入你的前額葉皮層。如果你能自己休息一下，有時間獨處，深呼吸，這不是為你做的。

You can placeone hand. On your left chest over your heart. Another hand on your stomach, andyou can breathe in for five seconds, really thinking about the movement of yourchest, your abdomen, and thinking about each breath. This is another way to getyou out of your amygdala and into your prefrontal cortex.
你可以放一只手。在你的左胸上。另一只手放在你的胃部，你可以吸氣5秒鐘，真正地思考你的胸部，腹部的運動，思考每一次呼吸。這是另一種讓你脫離杏仁核進入前額葉皮層的方法。

As you aretrying to feel sensations. Literally feel them with your hands. And you're alsotrying to concentrate in the moment on your breath. If you do that five times,you may find yourself in a different state of mind, give it a try. You couldeven lie down if the situation allows it or do this sitting in a chair or evenstanding.
當你試著去感受感覺的時候。用你的手去感覺它們。你也在努力集中精力在呼吸上。如果你這樣做五次，你可能會發現自己的心態不同，試試看。如果情況允許，你甚至可以躺下，或者坐在椅子上甚至站著。

What works foryou and what's comfortable for you as we come to the end of this key on stressresiliency. I want you to think about what you learned and what techniques doyou like best. How would you move forward so that the world can receive yourgifts? And you can use your talents to make your world better for you and forothers.
什麼對你有效，什麼對你來說是舒服的，在我們結束關於壓力恢復的關鍵的時候。我想讓你想想你學到了什麼，你最喜歡什麼技巧。你將如何向前邁進，讓全世界都能收到你的禮物？你可以運用你的才能，讓你的世界為你和他人變得更好。

Remember not allstress is bad. Find your optimal point of stress, use stress or flow and findways to relieve stress, especially in the moment when tensions are runninghigh, these techniques and more can help you stay productive and healthy atwork and at home. So you can unlock your full
記住不是所有的壓力都是壞的。找到你的最佳壓力點，利用壓力或流動，找到緩解壓力的方法，特别是在緊張情緒高漲的時候，這些技巧和其他方法可以幫助你在工作和家庭中保持高效和健康。所以你可以打開你的全部

potential.
潛力。