增强精神力量的五种有效方法

3. Replace Negative Thoughts with Productive Thoughts
3.用有用的想法代替消极想法

Although most of us don’t spend time thinking about our thoughts, increasing your awareness of your thinking habits proves useful in building resilience. Exaggerated, negative thoughts, such as, “I can’t ever do anything right, ” hold you back from reaching your full potential. Catch your negative thoughts before they spiral out of control and influence your behavior.
尽管我们大多都不会花时间反思我们的想法，但事实证明，提高你对自己思考习惯的意识对培养韧性而言很有帮助。夸大的负面想法，如“我总是做不对事情”，会限制你充分发挥自己的潜力。在负面想法开始疯长并影响你的行为之前把它们揪出来吧。

Identify and replace overly negative thoughts with thoughts that are more productive. Productive thoughts don’t need to be extremely positive, but should be realistic. A more balanced thought may be, “I have some weaknesses, but I also have plenty of strengths.” Changing your thoughts requires constant monitoring, but the process can be instrumental in helping you become your best self.
找出过于消极的想法，并用更有用的想法取而代之。有用的想法不必非常积极，但应该讲求实际。一个更加平衡的想法可能是，“我有一些弱点，但我也有许多长处。”改变自己的想法需要不断地自我监测，但这一过程有助于实现最好的自我。

4. Practice Tolerating Discomfort
4.练习对不适的忍耐度

Being mentally strong doesn’t mean you don’t experience emotions. In fact, mental strength requires you to become acutely aware of your emotions so you can make the best choice about how to respond. Mental strength is about accepting your feelings without being controlled by them.
精神强大并不意味着不会经历情绪波动。事实上，精神强大要求你能够敏锐地意识到自己的情绪，这样你就能在如何应对方面做出最好的决定。精神强大是接受自己的情绪，并不被它们所控制。

Mental strength also involves an understanding of when it makes sense to behave contrary to your emotions. For example, if you experience anxiety that prevents you from trying new things or accepting new opportunities, try stepping out of your comfort zone if you want to continue to challenge yourself. Tolerating uncomfortable emotions takes practice, but it becomes easier as your confidence grows.
精神力量还包括知道何时应与自己的情绪反着来。例如，如果你很忧虑以至于不能尝试新的事物或者接受新的机会，想要继续挑战自己的话就试着勇敢地走出自己的舒适区。容忍令人难受的情绪需要练习，但随着你的自信心不断增长，这会变得越来越容易。

Practice behaving like the person you’d like to become. Instead of saying, “I wish I could be more outgoing, ” choose to behave in a more outgoing manner, whether you feel like it or not. Some discomfort is often necessary for greater gain, and tolerating that discomfort will help make your vision a reality, one small step at a time.
你想成为什么样的人，就练习着像他们一样行事。不要只在嘴上说：“我希望我能变得更加外向。”而是选择以一种更加外向的方式行事，无论自己是否喜欢这样做。为了有更大的收获，经历些许不适常常是必要的。忍耐这种不适将有助于你愿望成真，不积跬步无以至千里。

5. Reflect on Your Progress Daily
5.每日反思你的进展

Today’s busy world doesn’t lend itself to making much time available for quiet reflection. Create time to reflect upon your progress toward developing mental strength. At the end of each day, ask yourself what you’ve learned about your thoughts, emotions and behavior. Consider what you hope to improve upon or accomplish tomorrow.
当今忙碌的世界使人们没有很多时间可以静静地思考。创造一些时间，反思你在培养精神力量方面的进展。每天结束之时，问问自己在思想、情绪和行为方面学到了什么。思考一下明天你希望提高哪些方面或者完成哪些目标。

Developing mental strength is a work in progress. There is always room for improvement, and at times this will seem more difficult than at other times. Reflecting upon your progress can reinforce your ability to reach your definition of success while living according to your values.
培养精神力量是一个循序渐进的过程。总有提高的余地，而且有时这似乎会格外困难。反观你的进展能够强化你的能力，实现你所定义的成功，同时按照你的价值观生活。