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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.
目標就是把日常生活中的壓力轉化為成長的動力。你把這些壓力當做跳板，用以訓練應對能力，從而保證自我的存在。
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.
選擇一個楷模，這樣，在面對逆境時你就可以保持積極的心態。我知道有一些男性，身處困境時,會把自己想象成電影《角斗士》里的拉塞爾·克羅。女性可以使用圣女貞德的故事。
Think of stories of resilience and stars of resilience. Search for models of resilience and study what they did.
回想一些有關韌性的故事，還有那些極具韌性的人們。尋找韌性的楷模，研究他們的經歷。
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."
這些人，根本不用很費勁就可以找到。媒體提供的例子數不勝數?？死锼雇懈ァだ锓?，蘭斯·阿姆斯特朗，甚至希拉里·克林頓。她剛被選為參議員時,有人告訴她大家不喜歡她，她微微一笑，回答說，“那是因為他們還不了解我?！?/div>
Actively gather information about resilience. Ask people you know how they have handled setbacks.
主動收集有關韌性的信息，詢問別人是如何應對挫折的。
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.
多加鍛煉。經常鍛煉有助于保持積極的心態，使你感覺活力十足。事實上這就是活力的感覺，也就是韌性的感覺。如果親身體驗生理的韌性，就很容易理解“韌性”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.
能跑一英里時，嘗試再多跑半英里。舉重時，如果能舉10磅，就試試15鎊。練瑜伽姿勢時，盡可能多保持幾秒鐘。
Teach yourself patience. Resilience requires being more strategic and less impulsive. Give yourself more time before reacting to critical situations.
告誡自己要耐心。要培養韌性，需要多些策略，少些沖動。給自己一點時間，不要對令人生氣的事情做出太急的反應。
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.
如果有人對你不尊重，不要立刻做出類似回應，或顯示出輕蔑之狀。深呼吸三次之后再行動。要在沖動和行動之間多留出些空間。從定義上來說，沒有過激的反應時，你就變得更有韌性。
