Think of it this way.

用這個方式想吧。

You work out and exercise to gain physical strength, and the discipline and time you invest in your physical health helps you to feel better overall.

你會健身和運動以獲取體力，而你投入在身體健康的紀律和時間都幫助你整體感覺更良好。

This same idea can be applied to mental toughness.

同樣的想法可以被應用在堅韌的精神上。

When you have a tougher mentality, you'll mentally and emotionally feel better overall.

當你的精神狀況更堅韌，整體而言，你在精神上和情感上的感覺都會更好。

You are able to cope better with stressful and overwhelming seasons in your life.

你能夠更好地應付人生中壓力較大、較無法承受的時節。

You're more capable of handling fear and doubt because you have the mental fortitude to deal with them.

你更能夠應付恐懼和疑慮，因為你擁有面對它們的剛毅精神。

Want to learn how to become mentally tougher?

想要學會如何讓精神更堅韌嗎？

We're gonna let you in on some secrets to do so.

我們要跟各位分享一些可以做到的秘訣。

Number one, get an emotional trash can.

第一、找到一個情感垃圾桶。

Are you where you want to be in life?

你現處的人生階段是自己想要的嗎？

Do you feel stuck in negative thought patterns?

你覺得自己被負面想法困住了嗎？

Negative thoughts are often what bar you from where you want to be.

負面想法通常就是阻礙你抵達想去地方的東西。

Negative thoughts can fill you with dread and anxiety and wind up emotionally harming you.

負面想法可能讓你心中充滿恐懼和焦慮，最終對你造成情感傷害。

Mental strength is hard to develop when you have a negative mindset.

當你擁有負面思維時，會很難以發展精神力量。

One solution to this would be to get an emotional trash can.

其中一個解決方法是，找到一個情感垃圾桶。

The point of having this trash can is so that you can throw away your doubts, worries, and fears to gain better respite and mental clarity.

擁有這個垃圾桶的目的是，你可以拋棄所有的疑慮、擔憂以及恐懼以獲得更好的緩解和清晰的思路。

You could try journaling or find a creative outlet for your emotions or reach out to a therapist.

你可以試著寫日記、找到可以有創意抒發情感的出口，或是接洽治療師。

Trashing those bad thoughts and dealing with them in a healthy manner gives you a chance to process them and get to a resolution.

丟棄那些壞想法並以健康的方式應付他們會給你處理他們並獲得答案的機會。

With a clearer and more positive mindset, it will be easier for you to focus on what you want and where you want to be.

在更清晰、正向的思維下，你會更容易專注於想要的東西以及想達到的地方。

Number two, acknowledge and use the power of choice.

第二、認可並應用選擇的力量。

Do you sometimes feel pressured to make the right choice?

你是否有時會感到做正確決定的壓力？

Are you worried about disappointing others or letting other people down if you make the wrong choice?

你是否擔心如果做錯決定，會讓人失望或辜負他人？

Let me let you in on a secret: There is no such thing as the right choice.

讓我跟各位說個秘密：沒有所謂的正確選擇。

Choices that are honest and in tune with what you want or need at that moment are considered to be the right choice for you.

誠實並與你當下想要或需要的東西同調的選擇，就是對你而言正確的選擇。

The right choice is dependent on where you want to go and how you want to get there.

正確的選擇取決於你想要去哪裡以及想如何達到。

If you find yourself feeling uncertain or unclear, make a list of your present goals.

如果你發現自己感到不確定或不清楚，那就列一張當下目標的清單。

Figure out what you're willing to let go of⏤especially if you know that it doesn't serve you⏤and what you're grateful for and what you truly want to focus on.

搞清楚自己願意拋棄什麼（尤其如果知道那對你沒好處）以及自己感激什麼、真心想要專注於什麼。

Number three, do the difficult things first.

第三、先做困難的事情。

Life gets messy and sticky, and, sometimes, we can find ourselves in some pretty bad situations.

生活有時會變得很混亂，我們有時會發現自己處於蠻糟糕的狀況中。

Everyone, at some point, has run away from something difficult.

每個人都曾在某個時刻逃離困難的事情。

It's perfectly normal to want to run away when things get harder and more difficult for you.

當情勢對你而言更困難時，想要逃跑是非常正常的。

It can feel overwhelming and impossible, like climbing over a mountain.

它可能會讓你承擔不住並感到不可能，像是爬過山峰一樣。

But, sometimes, in order to move forward, we have to figure out how to get through those difficult times.

但有時為了要繼續向前，我們得搞清楚如何撐過艱困的時刻。

You certainly don't have to do it alone.

你當然不需要獨自面對。

Find a support group that'll be able to provide comfort, support, and strength for you.

找到一個可以提供給你舒適感、支持以及力量的支援小組。

There are people that can walk with you through this difficult time and help you to safely reach the other side of the mountain.

會有人可以跟你一起度過困難的時期，並幫助你安全地抵達山的另一邊。

Number four, exercise.

第四、運動。

Even though physical exercise is mostly for your physical benefit, it has mental benefits, too.

雖然體能訓練多是有益你的體態，它也有精神上的助益。

Physical exercise helps you establish discipline.

體能訓練幫助你培養紀律。

The discipline of the mind is necessary for developing your mental toughness because that helps you build consistency.

精神上的紀律在發展精神堅韌性是必要的，因為那會幫你建構一致性。

When you're steadfastly committed to building up your mental fortitude, negativity has a harder time of tripping you up.

當你堅定地奉獻於建構剛毅精神時，負面思想就更難以打亂你的步調。

Regular exercise gives you a sense of routine, consistency, and the added benefit of providing a healthy outlet for your emotions and stress.

規律運動可以給予你常規與一致性，並且還有提供健康情緒和壓力宣洩出口的附加好處。

Number five, learn how to lose gracefully.

第五、學習如何優雅地認輸。

Despite how unpleasant it might be, failure can be the ultimate teacher.

不管有多不令人開心，失敗可能是最棒的導師。

When you're dealing with failure, sometimes, the resulting anxiety and stress can weigh you down.

當你在面對失敗時，產生的焦慮和壓力有時會拉垮你。

This keeps you from learning from your mistakes, whatever the lesson might be.

這讓你無法從錯誤中學習，無論其教訓為何。

Take the time to sit with your thoughts and work through the feelings that you're experiencing.

花點時間接受自己的想法並處理正在經歷的感受。

Ask yourself:

問問自己：

"What is the lesson here?" and "How do I move forward?"

「這裡的教訓是什麼？」以及「我該如何繼續向前？」

Once you're able to take accountability for yourself, it's easier to move forward and not make those same mistakes a second time.

你一但能夠為自己負責，就會更容易繼續前進並不再次犯下相同錯誤。

Number six, practice gratitude, even when you're going through a difficult season.

第六、練習感恩，即便是在艱困時節。

Does it feel hard to be grateful, especially when you're going through a difficult season in life?

要心懷感恩是否有點困難，尤其當你正經歷人生困難時節時？

Sometimes, it can be easier to focus on the negative things around you.

有時候，聚焦於周遭負面的事物對你來說可能更簡單。

But practicing gratitude increases your overall happiness, reduces depression, and helps you override negative thought patterns.

但練習感恩會提升你整體幸福感、減少憂鬱，並幫助你克服負面思想。

When you focus on what to be thankful for, you'll find happiness and lightness take hold within your heart.

當你聚焦於可感恩的事情時，你會發現快樂和輕鬆感佔據你的心。

Being grateful and having an open heart helps you to focus on your goals and dreams so you can go forth and achieve them.

心懷感恩、心胸開闊能幫你專注在目標和夢想上，讓你可以前進並達成它們。

And number seven, let go of things you cannot control.

第七、無法掌控的事情就鬆手。

Do you find it hard to let things go?

要放下事情是否很困難？

Do you always want to fix everything and feel like you're the only one who can do it?

你是否總想要解決每件事，並覺得自己是唯一能做到的人？

It is tempting to want to control everything yourself, especially when things start going downhill.

想要自己掌控一切很具吸引力，尤其當一切開始走下坡時。

But, eventually, something has to give.

但終究都需要做出妥協。

When things go wrong, ask yourself:

當錯誤發生時，問自己：

"Is this something I can solve?" and "If so, how?"

「這是我可以解決的事嗎？」以及「如果是的話，如何做？」

What is your role in the process of achieving a solution?

你在取得解決方案過程中，扮演了什麼角色？

Learning to let go of things that are out of your control will make you feel less stressed and help you have a clear mind.

學會放下無法掌控的事情會讓你感到壓力較小並且幫助你擁有更清晰的頭腦。

How do you feel about these secrets that we've just shared?

你對於我們剛剛分享的這些訣竅有什麼感想？

It's not a secret anymore.

這不再是秘密了。

What are some other ways that you like to build your mental fortitude?

你對於建構剛毅精神，還有哪些篇好的方法？

Let us know in the comments below.

在評論區讓我們知道吧。

Please like and share this video if it helped you and you think it could help someone else, too.

如果影片有幫助到你，你也認為它可以幫助他人，請幫影片點讚並進行分享。

The studies and references used are listed in the description below.

使用的研究和參考資料都在下方敘述欄中。

Don't forget to hit the subscribe button for more Psych2Go videos.

別忘了點擊訂閱鍵以獲得更多的 Psych2Go 影片。

And thank you for watching; we'll see you next time.

感謝各位觀看，我們下次見。