Name: 為什麼有些人適應力超強？喬治·柏南諾揭曉真實原因！ (The real reason some people adapt faster than others | George Bonanno)
Uploaded: 2025-12-26T18:30:33.000Z
Duration: 25 min 35 s

動名詞

There's a kind of a cultural trend toward thinking we're all pretty fragile right now.

現在有一種文化趨勢，認為我們都非常脆弱。

The Internet has got us focused on how dangerous, how harmful the world is right now by all the things that we perceive that we're fed because it gets our attention.

網際網路讓我們關注世界有多危險、多麼有害，因為我們接收到的所有資訊都會吸引我們的注意力。

to 不定詞

But I think that it's good to remind ourselves of how strong we actually are.

但我認為提醒自己其實有多堅強是很棒的。

It can sometimes seem like a tough sense, but

it's really important to cut yourself a little slack and to allow yourself to take on that belief for a little while at least, to let yourself dig in and try to move forward with your life.

真的非常重要，要給自己一點空間，讓自己暫時相信這件事，讓自己深入挖掘，試著繼續前進。

I'm a professor of clinical psychology at Columbia University.

我是哥倫比亞大學臨床心理學的教授。

My most recent book is titled the End of How the New Science of Resilience Is Changing How We Think about ptsd.

我最近一本書的書名是《韌性新科學如何改變我們對 PTSD 的看法》。

I'm known for identifying and documenting human resilience in the face of basically the worst things that happen to people, developing tools to overcome trauma.

我以在人們面對最糟糕的事情時，辨識並記錄人類的韌性，以及開發克服創傷的工具而聞名。

When we began to become confident that we really had identified something real.

當我們開始確信我們真的發現了真實的東西時。

This resilience trajectory I've talked about, we've identified it in many studies at this point.

我談到的這個韌性軌跡，到目前為止我們在許多研究中都已經辨識出來了。

It's been identified convincingly in the majority, in over 100 research studies, by other people than myself, lots of other people.

這點在大多數超過一百項的研究中都得到了令人信服的證實，而且是由我以外的其他人，很多其他人發現的。

The big question then is why are most people resilient?

那個大問題就是，為什麼大多數人都很有韌性？

又為什麼有些人卻沒有韌性呢？

That turned out to be a harder question to answer than I thought, because when we measure the things that correlate with resilience, the things that co occur with resilience, we find lots of different factors.

這個問題的答案比我想像的還要難，因為當我們測量那些與韌性相關、與韌性同時發生的事物時，我們會發現很多不同的因素。

The myth in the general public, we see it in the media, we see it even in some professional literature, is that there are a few magic traits.

大眾的迷思，我們在媒體上看到，甚至在一些專業文獻中也看到，就是有一些神奇特質。

The three traits of highly resilient people.

The five traits of highly resilient people.

It turns out there are many factors that have been associated with resilience, but

結果發現，有很多因素都與韌性有關，但是

they all have what we call small effects.

They only explain a little bit of who will be resilient.

他們只稍微解釋了誰會具有韌性。

So in other words, if somebody says has positive thinking or they're good at problem solving, or they're good at distracting themselves or whatever it is that they do, that is something that helps them to be resilient.

所以換句話說，如果有人說有正向思考，或者他們擅長問題解決，或者他們擅長分散注意力，或者他們做的任何事情，這些都有助於他們保持韌性。

It turns out that that only predicts a little bit of whether or not they will actually be resilient when something happens.

結果發現，那隻稍微預測了當事情發生時，他們是否真的會具有韌性。

我們可以辨識出這些事物，但是

paradoxically, they don't actually predict who would be resilient the next time something happens.

悖論地，它們實際上並不能預測下次發生事情時誰會具有韌性。

And the reason for that, it turns out, is because situations vary a great deal and there are costs and benefits to everything.

原因在於，結果發現，情境差異很大，而且每件事都有成本與效益。

So these different factors that we think make us resilient, these different behaviors, even the go to things that we think we use when we are trying to cope with adversity, they only work sometimes.

所以這些我們認為讓我們具有韌性的不同因素，這些不同的行為，即使是我們認為在應對逆境時會使用的那些方法，它們也只在某些時候才有效。

They work sometimes in some situations, and they don't work very well in other times.

它們有時候在某些情境下有效，但其他時候卻不太管用。

Even the things that we think are kind of our best shot don't always work.

即使是我們認為最好的方法，也不總是奏效。

So what that means is every time something happens, all of us, we have to work out what's the best solution, what's the best strategy for this particular moment right now, this particular situation I'm in.

所以這代表著，每次發生事情時，我們都必須找出當下這個特定時刻、這個特定情境的最佳解決方案、最佳策略。

And I call that process of doing that adaptive flexibility, also called it regulatory flexibility.

我稱這個過程為適應性彈性，也稱為調節性彈性。

Adaptive flexibility is basically a set of skills that most people have actually, which is a good thing.

適應性彈性基本上是一套技能，大多數人其實都擁有，這是一件好事。

But even if we have those skills, we have to use the skills we have, and that's work.

但即使我們擁有這些技能，我們也必須運用我們擁有的技能，這需要付出努力。

And in order to do that work, we have to be motivated.

而為了做到這一點，我們必須有動機。

We have to believe that we'll be able to do it.

And that belief, that idea that I'll get through this eventually, I'm not happy this happened, this really sucks, this is painful, it's ruining my life, but

而這種信念，這種「我最終會撐過去」的想法，我不喜歡發生這種事，這真的很糟，這很痛苦，它正在毀了我的生活，但是

That's the belief that we need in order to do that work, we need to somehow think we'll get through it.

這就是我們為了做到這一點所需要的信念，我們需要某種程度地相信自己會撐過去。

There are three core beliefs that seem to comprise the flexibility mindset.

They're related and they feed off each other.

它們彼此相關，並且互相促進。

That's essentially a belief or conviction that it's going to be okay, the future will be okay.

這基本上是一種信念或確信，認為情況會好轉，未來會是好的。

This isn't good now, but it will be okay in the future.

你可以在運動場上看到這一點。

You can see it in many other domains of life.

你可以在生活中許多其他領域看到它。

There are some athletes who have all the skills in the world, but

有些運動員擁有世界上所有的技能，但是

if they don't have the motivation, if they don't have the sense of purpose, they're not going to perform well.

如果他們沒有動力，如果他們沒有目標感，他們就不會表現得很好。

And you see this over and over in sports.

你在運動中一次又一次地看到這種情況。

We need always to have that motivation, that belief that I'll get through this, I can do it.

我們需要一直保有那份動力，那份「我能撐過去」、「我做得到」的信念。

So another one of those beliefs is confidence of coping, sometimes called coping self efficacy.

所以，這些信念中的另一個是應對的信心，有時也稱為應對自我效能。

And this is essentially a belief that I have some ability to cope.

這基本上是一種信念，認為我有一些應對的能力。

Most people have at least some coping, that they can do, some behavior, some coping mechanisms that they can use.

大多數人至少有一些應對能力，他們可以做到，有一些行為，一些他們可以使用的應對機制。

So it's a sense of reminding ourselves, I can cope.

所以，這是一種提醒自己的感覺，我能應付。

The third belief, the third component of this that appears to be part of the mindset is what we call challenge orientation, sometimes called challenge appraisal.

第三個信念，這個思維模式中的第三個組成部分，就是我們所說的挑戰導向，有時也稱為挑戰評估。

And that's when we think of threatening events in terms of the challenge at hand, what we need to do to get through it.

這就是當我們把威脅性的事件看作是手邊的挑戰，我們需要做些什麼來克服它。

When we're first confronted with a threat, we naturally assess the threat because we need to know how bad something is, but

當我們第一次面對威脅時，我們會自然地評估威脅，因為我們需要知道情況有多糟，但是

that at some point we have to shift from thinking about the threat to thinking about what we need to do to get past it.

在某個時候，我們必須從思考威脅轉變為思考我們需要做些什麼來克服它。

If we stay too much, too focused on the threat, we were paralyzed by that.

如果我們過於專注於威脅，我們就會被它嚇倒。

So the challenge appraisal is a sense of, all right, what happened?

所以挑戰評估是一種感覺，好的，發生了什麼？

Our research program gradually began to point to three key components, three steps of what we now call the flexibility sequence.

我們的研究計畫逐漸指向了三個關鍵組成部分，也就是我們現在稱之為「韌性序列」的三個步驟。

I pulled these together for the first time in my recent book the End of Trauma and laid them out in some detail.

我最近出版的《創傷的終結》一書中首次將這些內容彙整起來，並詳細闡述。

And all three of these come from our research.

The first step we call context sensitivity.

This is where we stop and when something is disturbing us, we're upset, we stop and we reflect and we think, what is the problem?

這是我們停下來，當有什麼事困擾我們、讓我們不高興時，我們會停下來反思，思考「問題是什麼？」

One of the difficulties we experience sometimes when we're really upset by something is we take a very broad perspective.

有時候當我們被某件事深深困擾時，我們會採取一個非常廣泛的視角，這是一個我們有時會遇到的困難。

This thing happened, it's ruining my life.

這件事發生了，它毀了我的生活。

That's too big of a problem to undo all at once.

這個問題太大了，無法一次全部解決。

我們需要把它拆成小塊來處理。

What's the problem in this moment that's really bothering me?

這個時刻真正困擾我的問題是什麼？

It may be that when I go to this one place, I get really anxious because this is the place where this thing happened.

可能是當我去了某個地方，我會非常焦慮，因為那是發生那件事的地方。

It may be any number of reactions we have, and

When we think about, okay, I need to sleep.

當我們想到，好，我需要睡覺。

The problem is I'm not sleeping well and that's making me unhappy during the day.

問題是我睡不好，這讓我白天很不開心。

And it's making me have trouble, difficult concentrating.

And then I'm worried about my job, whatever that may be.

然後我會擔心我的工作，不管那是什麼。

Or I need to focus on feeling less anxious in the moment.

或者我需要專注於當下減少焦慮感。

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為什麼有些人適應力超強？喬治·柏南諾揭曉真實原因！ (The real reason some people adapt faster than others | George Bonanno)

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