「適應能力強，有韌性」的人具有什麼特點？
Demonstrating Resilience as an Individual （ from psychology today）
So what does it look like to demonstrate resilience?
Author and resilience expert Glenn Schiraldi (2017) provides examples and characteristics of resilient people, listing strengths, traits, and coping mechanisms that are highly correlated with resilience:
1. Sense of autonomy (having appropriate separation or independence from family dysfunction; being self-sufficient; being determined to be different—perhaps leaving an abusive home; being self- protecting; having goals to build a better life)
2. Calm under pressure (equanimity, the ability to regulate stress levels)
3. Rational thought process
4. Self-esteem
5. Optimism
6. Happiness and emotional intelligence
7. Meaning and purpose (believing your life matters)
8. Humor
9. Altruism (learned helpfulness), love, and compassion
如何自測你的適應力？
The 10-item Connor-Davidson Resilience Scale (from positive psychology)
1. I am able to adapt when changes occur.
2. I can deal with whatever comes my way.
3. I try to see the humorous side of things when I am faced with problems.
4. Having to cope with stress can make me stronger.
5. I tend to bounce back after illness, injury or other hardships.
6. I believe I can achieve my goals, even if there are obstacles.
7. Under pressure, I stay focused and think clearly.
8. I am not easily discouraged by failure.
9. I think of myself as a strong person when dealing with life’s challenges and difficulties.
10. I am able to handle unpleasant or painful feelings like sadness, fear, and anger.
如何培養「韌性、復原力」？
How Self-Learned Resilience Works (from psychology today)
Self-learned resilience, is the resilience that you build up in yourself through concerted effort. It is the result of being aware of the opportunities for self-development and the courage to take advantage of them.
Below is a way to build up your self-learned resilience from Very Well Mind author Kendra Cherry:
1. Find a sense of purpose in your life, which will help boost you up on difficult days.
2. Build positive beliefs in your abilities to help you increase your self-esteem.
3. Develop a strong social network of people who support you and who you can confide in.
4. Embrace change as the inevitability that it is, and be ready for it.
5. Be optimistic—you don’t need to ignore your problems, just understand that it’s all temporary and that you have what it takes to make it through.
6. Nurture yourself with healthy, positive self-care—get enough sleep, eat well, and exercise.
7. Develop your problem-solving skills through strategies like making a list of potential ways to solve your current problem.
8. Establish reasonable goals by brainstorming solutions and breaking them down into manageable steps.
9. Take action to solve problems rather than waiting for the problem to solve itself.
如何看待人生中的逆境？
「Many people throughout their lives encounter adversity that doesn’t go their way or is unexpected,」 she said. 「And when people successfully navigate these new life adversities, they are likely to learn things about themselves they didn’t realize.」
This is not to diminish the very real feelings of disappointment and angst we all experience after a setback — especially when we』ve invested emotional and financial resources. But if we can approach our failed plans with a sense of our own resilience, we’re better able to overcome these challenges. （from New York Times）