让我们有弹性!
弹性:是你所想和所做的
如果你是一名跑步者，你就会知道弹性是什么感觉. It is the "second wind" you get after running for some time and wondering if you will ever reach your destination. That burst of energy propels you forward even though your body demands that you give up. 跑步者, 不管他们的个人能力如何, point to this feeling as one of the reasons they finish the race.
弹性是一种心态It is the determination to keep going even though it is difficult to do so. 弹性 looks toward the future and determines our behavior in the present. Carl Jung was a 20th-century psychiatrist who described resiliency this way: |
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弹性也是一套行为和技能
这些行为和技能让人们屈服, 但在遇到逆境时不要气馁, 紧张的情况下, 甚至是创伤. Individuals can learn these skills throughout their lives and apply them as they encounter tough times.
在SPC，我们的弹性概念是这样的
We’ve been researching and working on the resiliency of SPC students since 2017 and have developed the following concept of resiliency based on what we’re discovering in our students.
个人技能
体现
This is the ability to feel safe, comfortable, and confident in your skin. It includes being able to name and freely talk about how your body feels at any given moment, 如何注意到你的身体感到压力, and how to care for your body in order to feel healthy and balanced.
执行能力
These include emotional intelligence--the ability to name emotions that you and others are feeling as you are feeling them--as well as life skills like time management, 优先级, 设定目标, 制定计划并根据结果进行调整.
精神
这包括一个积极的前景, 抱有希望, 正念, 信心, 创造力, 庆祝活动, 反射, 以及恢复性实践.
社会技能
弹性 is when you use these three areas of skills to take action with others. 例如, 你可能在课堂上很挣扎, so you rearrange your time to study for 30 minutes each day and you also schedule a tutoring session with your instructor.
In other words, resiliency is not just something you do by yourself. 弹性 is helping other people when they are struggling or reaching out for help when you are struggling.
弹性的技能
技能是做好某事的能力. How well do you incorporate the following actions and beliefs into your life? These skills are not in a particular order; they are all important. 这个列表改编自 恢复力之路.
建立弹性技能
People with healthy self-esteem are able to describe their strengths and weaknesses without shame. 他们也相信自己应该得到别人的尊重.
苦苦挣扎的? 试试这个:
问问别人你的优点是什么, 把你的挑战看作是让你与众不同的东西, 善待自己.
生活充满了变化. Expecting that things can and will change can allow you to embrace changes as they come.
苦苦挣扎的? 试试这个:
考虑在某种情况下你能控制什么, try looking beyond the current problem and look toward the future, 注意，你现在可能比过去感觉更好.
意识到你可以控制自己对不利情况的反应. Consider what you can do to improve the situation and make realistic goals that get you 关闭r to what you desire.
苦苦挣扎的? 试试这个:
Think about how your actions can affect the result you want to achieve, 制定现实的、有时间限制的目标, 庆祝每一项成就
Do an activity you enjoy or helps you feel like you accomplished a goal. 锻炼，和朋友出去玩，找点乐子. These activities help prepare your mind and body to manage stress in a healthy way.
苦苦挣扎的? 试试这个:
尝试一项新活动, 重温旧日爱好, 定期锻炼, 吃得好, 休息一下, 什么都不做, 和朋友聊天, 阅读或观看振奋人心的帖子, 文章或视频.
悲剧和艰难时刻往往能让我们感激生活, 我们的人际关系, 以一种新的方式看待我们周围的事物. Adverse circumstances can also reveal a new skill or ability we did not realize we had before.
苦苦挣扎的? 试试这个:
Think back on a tough time in from your past and consider what you learned about yourself or about life from that situation, 花点时间去欣赏生活中的小事.
建议, 教学, and assisting others through a challenging activity can boost your 信心 and help you realize that something good can come from your past struggles.
苦苦挣扎的? 试试这个:
Be open to opportunities to help someone learn something you already know, 做志愿者或家教
Requesting help from trustworthy individuals can help you access resources, 拓宽你的选择, 在困难的情况下依靠别人的支持.
苦苦挣扎的? 试试这个:
与他人建立信任, 向专家征求意见, 与了解资源的人交谈, 研究问题