TI和美国心理学会联合研讨会：不确定时代的复原力/韧性/弹性/调适力

Ready on Resilience!

Leadership and psychology experts offer work/life techniques practiced by people who adapt well.

By Renée Covino

给寻求工作生活平衡的领导者的tips

为复原做准备

领导力和心理学专家提供一些适应能力强的人实践过的工作/生活落地技巧。

作者：蕾妮·科维诺（RenéeCovino）

How resilient are you? Leaders who carry resilience with them can handle any scenario they find themselves in, including that of a global pandemic and its aftermath. Psychologists define resilience as the process of adapting well—and swiftly—in the face of adversity, trauma, tragedy, threats, or significant sources of stress, all of which have been abundant in these times of uncertainty. While it often helps to cope with negative forces by acknowledging and talking through them, it is also beneficial to view the positive side of a bad situation and to learn how to practice self-care and gratitude during the worst of times, according to psychology and leadership experts speaking at the recent collaborative webinar, “Resilience in Times of Uncertainty: A Conversation with Toastmasters and the American Psychological Association.”

你的适应力如何? 有韧性的领导人能够应对任何情况，包括全球新冠疫情大流行及后疫情时期。 心理学家将复原力定义为在面对逆境、创伤、悲剧、威胁或重大压力来源时，良好且迅速地适应的过程，所有这些在不确定的时代都很丰富。在最近的联合网络研讨会《不确定时代的弹性：Toastmasters与美国心理学会的对话》，根据心理学和领导力专家的讲话，接纳和深入谈论，通常对应对负面的力量有帮助；同时，在糟糕的境况中挖掘积极的一面，和学习在最低谷的时期如何进行自我关爱和感恩，也有助益。

Resilience：从低谷中看到希望，并沿着阶梯走出去

Are you a leader who would like to be more resilient and guide those who look up to you to do the same? Consider some ideas and strategies discussed by the esteemed moderator and panelists:

你想成为更有弹性并引导那些敬仰你的人也这样做的领导者吗?考虑一下尊敬的主持人和小组成员讨论的一些想法和策略:

Begin your day with conscious purpose, conscious gratitude.Upon waking, “I try to direct my activities towards those I have control over,” stated Lisa M. Brown, Ph.D., ABPP (American Board of Professional Psychology), professor, university program director, adjunct clinical professor, and researcher. “When I wake up, I take a deep, cleansing breath and am honored I get to live another day,” said Pat Johnson, keynote speaker, educator, mentor coach, and Past International President of Toastmasters International. Mana K. Ali Carter, Ph.D., psychologist, adjunct professor, assistant professor, and researcher, also takes a deep breath and tries to cultivate some self-compassion, recognizing “there’s no blueprint for how to be the best me, it ebbs and flows throughout the day.” She also aims to be “present and grateful,” with “no strings attached.”

带着有意识的目标，有意识的感恩开始你的一天。醒来后，“我试着把我的意识导向那些我能控制的，”Lisa M. Brown博士、ABPP(美国职业心理学委员会)、教授、大学项目主任、兼职临床教授和研究员，这样说。“当我醒来的时候，我会做一个深呼吸，我很荣幸能再活一天，”Pat Johnson说，她是主讲人、教育家、导师教练，也是国际演讲会的前任国际主席。Mana K. Ali Carter博士、心理学家、兼职教授、助理教授、研究员，也深吸一口气，试图培养一些自我同情，认识到“没有蓝图如何成为最好的我，它在一天中起伏不定。”她还希望“活在当下，心存感激”，“没有任何附加条件”。

The practice of gratitude simply starts with the idea that every day, every minute is a choice, according to Charles S. Gates, entrepreneur, coach, trainer, emcee, and transformational speaker. “You can choose it to be a good day or a bad day,” he said. Paraphrasing a quote by Abraham Lincoln, Moderator Dilip Abayasekara, Ph.D., AS (Accredited Speaker), professional speaker, trainer, and consultant, said that each day, “we can be as happy as we make up our minds to be.”

按照企业家、教练、培训师、主持人、转型演说家查尔斯·s·盖茨(Charles S. Gates)的说法，要学会感恩，首先要知道每一天、每一分钟都是你的选择。他说:“你可以选择好日子或坏日子。”借用亚伯拉罕·林肯的一句话，主持人迪利普·阿巴亚塞卡拉博士、专业演讲家、培训师和顾问说，每一天，“我们可以有多快乐，我们决定要有多快乐。”

Consider the “three trees” view of resilience, decide which one you are, and realize you can fluctuate among them,offered Brown. A palm tree goes with the wind and bounces back; a redwood tree does not move and is very stable; and a cypress tree changes shape when the wind blows, loses some branches, and is re-sculpted over the course of time. With no judgement involved, recognize that by adulthood when personalities are shaped, “we are all predisposed to lean toward one tree” model of resilience “and the one that’s right for you is the one you’re doing,” she said. But also, in the case of a “marathon” stress like the pandemic, take note that many of us probably started out as a palm tree, then perhaps adjusted to a different tree, Brown added.

棕榈树
红杉树
柏树

考虑一下关于弹性的“三棵树”观点，决定你是哪一棵树，并意识到你可以在它们之间调适，Brown建议道。棕榈树随风摇动又摆动回来；红杉树不会移动，非常稳定；柏树在风吹的时候会改变形状，掉落一些树枝，随着时间的推移会重新塑型。她说，在不涉及评判的情况下，要认识到，到成年当性格形成时，“我们都倾向于某一棵树”的弹性模型，“适合你的就是你正在做的那个”。布朗补充说，但同时，在新冠疫情这种“马拉松式”长期压力下，要注意，我们中的许多人可能一开始是一棵棕榈树，然后可能调适成为不同的树。

Build ties and seek out group support, recommended Johnson. She highlighted the way that Toastmasters clubs around the globe quickly reacted to the pandemic, re-routing to the online aspect of networking/connecting, which she realized exemplifies the “cypress tree” model of resilience. It’s about “finding that connection when you get into a community where you have similar interests and many personalities, when you have that commonality to support one another’s highest and best [selves].” When you attach yourself to an environment like that, “its difficult not to be raised up,” Johnson stated.
The takeaway is that a support system of many kinds “can enable people to be resilient,” summed up Abayasekara.

与你的支持系统链接

建立关系，寻求团体支持，约翰逊建议道。她强调了全球各地的Toastmasters俱乐部迅速应对疫情的方式，重新转向网络/连接的在线方面，她意识到这是弹性的“柏树”模式的例证。它是关于“当你进入一个社群，在那里你们有相似的兴趣和多元的个性，当你们有共同之处来支持彼此的最高和最好的自我时，找到那种链接。”当你置身于这样的环境中，“很难不被提升，”约翰逊说。

阿巴亚塞卡拉总结道，一个多种支持系统“可以让人们变得有弹性”。

Learn to think about a situation (or your mood) in a non-dichotomous way, advised Ali Carter. Steer away from a “good or bad” analysis. Simply put, “you can be angry and still be resilient,” she said. People who adapt well are often authentic, yet hold themselves responsible for turning things around in whatever system they are involved in. They don’t see an outcome as being all good or all bad.

超越二元对立

阿里·卡特建议，学会用非二分法思考一种情况(或你的情绪)。远离“好”与“坏”“非黑即白”的分析。简而言之，“你可以在生气的同时保持坚韧，”她说。适应能力强的人往往是真实的，但无论他们所参与的是什么系统，他们都有责任扭转局面。他们不认为结果是完全好的或完全坏的。

**Get to (really) know the people around you, **suggested Gates. “In your neighborhood or your circle of influence, reach out and touch people, get to know them more than ever before,” he said. The idea is that human connection helps people to bounce back. “It will benefit you as much as the person you reach out to,” added Brown

“真正了解你周围的人，”盖茨建议道。他说:“在你的社区或你的影响圈，走出去接触人们，比以往任何时候都更了解他们。”其理念是人与人之间的链接可以帮助人们重新振作起来。布朗说:“这将使你和你链接的人都受益。

Be deliberate about self-care, which includes physical, cognitive, psychological, and spiritual health, according to Ali Carter. “It never feels convenient or easy…you just have to do it,” she said, adding that because “you’re the expert on you, only you know what works best for you.” Brown compared self-care to fueling and maintaining a car. It sometimes comes down to the basics—a good sleep schedule, eating right, exercising, etc. “The challenge is because these things seem so basic, we often don’t make time for them,” she said. “When in doubt, put it on your calendar; the likelihood of doing it goes up tenfold.”
People (and leaders) who don’t care for themselves, can’t care for others, concluded Abayasekara.

阿里·卡特(Ali Carter)认为，要精心照顾自己，包括身体、认知、心理和精神健康。她说:“这永远不会让你觉得方便或轻松……你必须去做，因为你是自己的专家，只有你自己知道什么最适合自己。”布朗将自我关爱比作给汽车加油和保养。她说:“我们面临的挑战是，因为这些事情看起来太基本了，我们经常没有花时间去做。”“有困难的时候，把它记在日程上;这样做的可能性增加了十倍。”

阿巴亚塞卡拉总结道，那些不懂得关照自己的人(和领导者)也不会懂得关照他人。

精心照顾自己的身体（休息、饮食、睡眠），认知、心理和精神健康

附上：

美国心理学会管理压力的五个科学建议

美国心理学会管理压力的五个科学建议