学习发现，反思您自己的能力可能会增加弹性

Self-efficacy, which is considered a key part ofresilienceand mental health, can be increased by recalling moments when you showed adaptability, according to research in the journalEmotion.

科学家们要求75人被消极记忆陷入困境，以回忆两个经历中的一个。一群人在自然或与他人的快乐时期记得积极的事件，而另一组被要求记住他们觉得特别是自我兴奋的时候。

例如，他们越来越艰难的挑战时，有一个成功的对话，通过了一个艰难的考试，或者给了一个演示文稿。

The latter group found it significantly easier to pivot when the negative memories reappeared. In many cases, they perceived the experiences as less distressing compared to the group who recalled joyful interactions or pleasant scenes.

利用当前时间的弹性

Although this technique can be helpful for gaining a new, more positive perspective on old memories, the strategy could also be an effective way to deal with ongoing pandemic stress, according to researchers.

They noted that stronger self-efficacy and more resilience are characterized by:

• 快速恢复失望和挫折
• 将问题视为要掌握的任务
• Deeper engagement in activities
• The pursuit of challenges rather than avoiding them
• Focus on personal successes and traits
• Have confidence in abilities

Recalling self-efficacy episodes may be so powerful for dealing with negative memories that the researchers believe it could be a robust addition to standard treatments likecognitive behavioral therapy.

这种类型的治疗侧重于改变可能导致情绪困难以及抑郁和焦虑有贡献的自动思想类型。

Health Benefits of Resilience

除了促进更好的精神和情绪健康之外，还研究了在减少慢性疾病和整体增强健康方面的潜在作用。

For example, several studies show a strong association between resilience and lower cardiovascular disease, most notably among Black people, a group hard hit by these risks.

一项研究美国心脏协会杂志looking at 1,433 Black Atlanta residents found that those who scored higher on resilience measures had significantly lower rates of cardiovascular events and risk factors.这是真的,即使居民住在这rhoods with elevated rates of heart disease.

似乎在弹性和免疫之间也存在双向相关性，其中一个给另一个升降机。研究综述Brain, Behavior, and Immunity建议恢复力有助于防止能够削弱免疫系统反应的压力。

反过来，免疫力更强 - 降低整个身体的炎症，提高肠道健康 - 可以让人们感觉更具弹性。

Building Emotional Resilience

随着最近的研究得出结论，甚至几次召回过去成功的短暂会可能有益。开发A.resilience habitcould not only help you navigate through emotional difficulties but may even prevent them from occurring, according toChristine Carter, Ph.D.,社会学家，加州大学伯克利大学更加善良的科学中心高级研究员。

“现在,我们正在经历一个incredi的时代ble anxiety and stress, and so many people are struggling with achieving a sense of balance,” she says. “That makes self-care very difficult, and it makes it harder to focus on anything except what’s happening right now.”

然而，她补充说，反映了你的能力，甚至“小胜利”可以对缓解日常挑战的深刻影响。

“It can be easy to lose sight of the contribution we’re making to the world,” says Carter. “Taking time to slow down the pace, get grounded, and build a stronger foundation can give you a greater sense of control.”

One easy tactic is to keep a journal or notebook and jot down past examples of your capability, suggests clinical psychologist莎朗希班班，博士。，放大健康和性能的创始人。“保持期刊可以在您感到压力时作为参考有所帮助，但它也”火车“，您的大脑更频繁地挖掘那些积极的回忆，”Chirban说。