And by using a technique psychologists refer to as reframing, you can see situations in a more positive light.

透過利用心理學家所謂的「認知重構」，你可以更正面地看待各種情況。

Here are five deceptively simple yet highly effective ways to do that:

以下是五種看似簡單但非常有效的方法：

Number one: Find the good.

第一點：尋找優點。

When you find yourself dwelling on a tough situation, try responding to yourself by saying, "This is good because..." and then list all the ways there might be a more positive angle to the current scenario.

當你陷入艱難的情況時，嘗試對自己說「這是好事，因為...」然後列出所有可能更正面的角度來看待當前情況。

Number two: Add "yet".

第二點：加上「還沒」。

When you feel frustrated about what you currently can't do or don't have, it's easy to get trapped in a downward spiral.

當你對自己目前做不到或沒有的事感到沮喪時，很容易陷入負面的循環。

However, when you add the word "yet" after one of these negative statements, it becomes more positive.

但是，當你在這些負面語句之後加上「還沒」，會變得更正向。

"I don't have my dream job" becomes "I don't have my dream job yet..."

「我沒有找到我夢想的工作」變成「我還沒找到我夢想的工作...」

"Yet" implies there will be a future solution and that the current situation is only temporary.

「還沒」意味著未來會有解決方案，而當前情況只是暫時的。

Number three: Turn "Yes, but..." into "Yes, and..."

第三點：把「對，但是...」變成「對，而且...」。

When you're stressed, your reaction to a suggestion might be to say "Yes, but..." and then shut things down.

當你感到有壓力時，你對他人給予的建議可能會回應「對，但是...」然後停止討論。

Instead, try saying "Yes, and..." which invites collaboration and builds on ideas.

相反，試著說「對，而且...」這能邀請對方一起合作並發想點子。

Number four: Swap "have to" with "get to".

第四點：用「必須」代替「有機會」。

When you move from "I have to" to "I get to," everything changes.

當你從「我必須」轉移到「我有機會」時，一切都會改變。

"I have to create a new marketing plan" feels like an obligation.

「我必須創立一個新的市場營銷計劃」感覺像是一個責任。

Whereas "I get to create a new marketing plan" feels like an opportunity.

但「我有機會創立一個新的市場營銷計劃」感覺像是一個機會。

Having to do something is a chore; getting to do something is a reward.

不得不做某事是一種苦差事；有機會去做某事是一種獎勵。

And finally, number five: Shift from "I'm going through this" to "I'm growing through this."

最後，第五點：從「我正在經歷這個」轉變為「我正在這個過程中成長」。

When you feel challenged, you are offered two perspectives from which to view the situation.

當你感到受到挑戰時，你可以從兩個角度來看待情況。

Choosing to see your current circumstances as "I'm going through this" can be deflating and demoralizing because it's passive and happening to you.

如果選擇將你目前的情況視為「我正在經歷這個」可能會令人沮喪和失去信心，因為這種看法是被動的，事情正在發生在你身上。

Those who fare far better adopt a different perspective where they tell themselves "I'm growing through this."

那些做得更好的人會採取不同的角度，告訴自己「我正在這個過程中成長」。

Growing through something is action-oriented, positive, and empowering.

透過成長來度過困難時期是具有行動性、積極和有力量的，

It means you'll come out of your current scenario with newfound wisdom, changed for the better.

這表示你會在目前的情況中獲得新的智慧，為更好的改變而成長。

Shifting your mindset to the possibilities of a situation is great.

轉變你的思維方式，看待情況的可能性是很好的。

Not only when you're in the midst of a trying time, but also it helps you reframe future scenarios so you can thrive.

這不僅在你身處艱難時期時有效，而且有助於你重塑未來會發生的狀況，讓你可以茁壯成長。