改變不健康的習(xí)慣可迅速提高適應(yīng)力。試著把一些重要的提示抄在隨身的本子里或手機(jī)上吧，一天看一遍提醒自己。
意志力強(qiáng)大的人不會(huì)做的13件事
13 Things Mentally Strong College Students Don't Do
譯者：低頭麥穗
Developing resilience to stress and imrpoving your psychological health isn't always about adding more good habits to your routine. Instead, reaching your greatest potential often means getting rid of the bad habits that are holding you back.
培養(yǎng)好習(xí)慣并不代表有助于應(yīng)對(duì)壓力、促進(jìn)心理健康。相反，挖掘自己最大的潛力去改進(jìn)一些壞習(xí)慣反而是不錯(cuò)的辦法。
Whether you're hoping to gain more direction for your future, or you're striving to improve your academic performance, building mental strength will help you reach your goals. To become mentally strong, you must give up the bad habits that prevent you from becoming your best self.
不論是希望未來(lái)目標(biāo)明確，還是想要努力提高自己的學(xué)業(yè)成績(jī)，樹立意志力都會(huì)助你實(shí)現(xiàn)自己的理想。而你必須要放棄一些不良習(xí)慣，才能朝著最好的自己一路狂奔。
Here are the 13 things mentally strong college students don't do:
以下是意志力強(qiáng)大的人不會(huì)做的13件事：
Waste Time Feeling Sorry for Themselves
1、顧影自憐
Many of life's problems and sorrows are inevitable, but feeling sorry for yourself is a choice. Whether you're drowning in student loan debt, or you're struggling to pass Advanced Calculus, indulging in self-pity won't fix your problems.
生活中許多問(wèn)題和悲傷都是無(wú)可避免的，不要自怨自艾。不管你是背負(fù)學(xué)生貸款也好，還是為了通過(guò)高等微積分考試而奮力學(xué)習(xí)也罷，自怨自艾永遠(yuǎn)不是解決問(wèn)題的辦法。
If you're tempted to host a pity party when the going gets rough, train your brain to exchange self-pity with gratitude. Mentally strong people don't waste their time and energy thinking about the problem, instead they focus on creating a solution.
當(dāng)你身陷窘境中，有人叫你去主持一場(chǎng)同情聚會(huì)，告訴自己要懂得感恩，而不是自憐。意志力強(qiáng)大的人從不會(huì)把時(shí)間和精力用在思考問(wèn)題上，而是解決問(wèn)題上。
2. Give Away Their Power
2、受他人控制
It can be tempting to blame other people for when you face problems and experience uncomfortable emotions. Thinking things like, 'My professor makes me feel bad about myself,' however, gives others power over you.
每當(dāng)遇到問(wèn)題或情感受挫時(shí)，人都會(huì)傾向于向他人抱怨。如果你總認(rèn)為“我這么差勁都是因?yàn)槲医淌诮虒W(xué)水平差勁”，那你這是在讓別人控制自己。
Take back your power by accepting full responsibility for how you think, feel, and behave. Empowering yourself is an essential component to building mental strength and creating the kind of life you want to live.
尋回自己的內(nèi)力，為自己的思想、感受及行為負(fù)責(zé)。自控是樹立意志力、創(chuàng)造新生活的大前提。
3. Shy Away From Change
3、逃避改變
Although you likely feel safest when when you stay within your comfort zone, a safe life isn't necessary fulfilling. Avoiding new challenges serves as the biggest obstacle to living a full and rich life.
盡管你待在舒適區(qū)可能會(huì)覺(jué)得很安全，但安全的生活并不會(huì)讓你感到充實(shí)。回避新的挑戰(zhàn)只會(huì)阻止你與充實(shí)和豐富的生活的擦肩而過(guò)。
Acknowledge when you're avoiding change simply because you want to escape the discomfort associated with doing something new. Commit to facing uncomfortable emotions head-on. The more you practice stepping outside your comfort zone, the more confident you'll become in your ability to tolerate the distress that may be necessary to reach your full potential.
要知道回避改變，只是因?yàn)槟阆胍颖苄迈r事物帶給你的不適感。你得迎頭面對(duì)它。只有不斷地邁出舒適區(qū)，你才會(huì)堅(jiān)信自己有能力忍受苦難，這很可能會(huì)挖掘到你的潛力。
4. Waste Energy on Things They Can't Control
4、在不可控的事情上浪費(fèi)精力
It's tempting sometimes to worry about all the wrong things. Rather than focus on preparing for the storm, you may be tempted to waste energy wishing the storm wouldn't come. If you invested that same energy into the things you do have control over, you'd be much better prepared for whatever life throws our way.
人們有時(shí)愛(ài)在錯(cuò)誤的事上擔(dān)心糾結(jié)。暴風(fēng)雨要來(lái)了，你沒(méi)有在做防御準(zhǔn)備，而是在那祈求暴風(fēng)雨不要來(lái)吧！如果你把精力放在可控制的事情上，生活中無(wú)論有何遭遇，你都能從容應(yīng)對(duì)。
Acknowledge the things you can't control, but don't waste too much time and energy on them. Rather than waste your resources worrying about things like your roommate's GPA or how the job market is going to look when you graduate, devote your energy to problems you can change.
不要把時(shí)間和精力用在自己不可控制的事情上。與其擔(dān)心你室友的平均分或者憂慮畢業(yè)后就業(yè)情況，不如盡力去解決可控的問(wèn)題。
5. Worry About Pleasing Everyone
5、想要討好所有人
Choosing a major based on what your parents want you to do, or accepting an internship that a professor wants you to take, can interfere with your ability to create your own path in life. Doing things that won't be met with favor takes courage, but living a truly authentic life requires you to live according to your values, even when your choices aren't popular.
成天思考的都是你父母想讓你做什么，或者是你教授想讓你接受的實(shí)習(xí)工作，這些都會(huì)妨礙你的人生方向。毫無(wú)興趣的做事情需要勇氣，活出生活的本色需要你依據(jù)自己的價(jià)值觀活下去，就算你的選擇不被認(rèn)同，那也不在乎。
Cherish what it means to be an adult—you get to make your own choices, regardless of what other people think. It's not your job to make anyone else happy. Be bold and brave, even when others around you aren't happy about your choices.
重視自己——走自己的路，讓別人說(shuō)去。即使周圍所有的人都不滿意你的選擇，也要勇敢無(wú)畏的走下去，因?yàn)槟悴皇菫榱俗寗e人高興才去工作。
6. Fear Taking Calculated Risks
6、害怕承擔(dān)風(fēng)險(xiǎn)
You likely make dozens—if not hundreds—of choices every day with very little consideration of the risks you're taking. And in college, calculating those risks fall on your shoulders for the first time. It's up to you decide everything from what you're going to do on Friday night to what career path you're going to take.
你每天都會(huì)做沒(méi)有一百也有幾十個(gè)選擇，幾乎很少考慮其中所帶來(lái)的風(fēng)險(xiǎn)。上了大學(xué)以后，你開始獨(dú)自考慮選擇背后的風(fēng)險(xiǎn)，不管是周五晚上做什么，還是未來(lái)的職業(yè)規(guī)劃，你都要獨(dú)自決定。
Avoid basing your decisions solely on emotion, rather than the true level of risk. Emotions can be irrational and unreliable so your level of fear isn't an accurate way to calculate risk. You don't get to be extraordinary without taking risks, but it's important to take calculated risks, not reckless ones.
做決定時(shí)，千萬(wàn)別感情用事。感情是不理智且不可靠的，所以你若害怕，就無(wú)法了解每項(xiàng)決定背后的風(fēng)險(xiǎn)。雖然不承擔(dān)風(fēng)險(xiǎn)，你也成不了非凡的人。但比起不計(jì)后果，承擔(dān)風(fēng)險(xiǎn)顯然很重要。
7. Dwell on the Past
7、沉浸在過(guò)去
While reflecting on the past can help you learn valuable lessons, ruminating on your history can be harmful. Whether you were bullied in junior high, or still can't believe you didn't pass that class last semester, dwelling on it will only hold you back.
反思過(guò)去，獲得經(jīng)驗(yàn)；沉浸過(guò)去，有害無(wú)益。初中被欺負(fù)，無(wú)法接受上學(xué)期考試沒(méi)及格，沉浸其中只會(huì)讓你后退。
Although moving forward can be hard—especially if you've endured your share of misfortune—it's a necessary step to becoming your best self. Make peace with your past so you can enjoy the present and make your future as good as it can be.
盡管勇往直前確實(shí)不易——特別是要忍受曾經(jīng)的不幸——但只要踏出這一步，就會(huì)成為最好的自己。接納自己的過(guò)去，你會(huì)享受當(dāng)下，并創(chuàng)造美好的未來(lái)。
8. Make the Same Mistakes Over and Over
8、多次犯同樣的錯(cuò)誤
It'd be nice to learn enough from each mistake that you'd be guaranteed to never repeat that same mistake twice. But, how many times have you said, 'I'll never do that again,' only to find yourself right back at it a few days later?
從每個(gè)錯(cuò)誤中得到教訓(xùn)，就會(huì)防止自己同樣錯(cuò)誤犯兩次。但是你有多少次說(shuō)“我再不那么做了”，結(jié)果沒(méi)幾天又犯了？
Mentally strong people don't hide their mistakes or make excuses for them. Instead they turn their mistakes into opportunities for self-growth. Be humble and learn from your mistakes, and you'll find new strategies to become better.
意志力強(qiáng)的人不會(huì)隱藏自己的錯(cuò)誤，也不會(huì)為自己找借口。他們會(huì)把錯(cuò)誤當(dāng)成成長(zhǎng)的機(jī)會(huì)。謙卑地從錯(cuò)誤中得到教訓(xùn)，找到應(yīng)對(duì)的方法。
9. Resent Other People's Success
9、憎恨他人的成功
No matter where you go to college, you're bound to be surrounded by people who are prettier, smarter, wealthier, and more successful. Focusing on all the things other people have however, will interfere with your ability to reach your goals.
不管你去哪個(gè)大學(xué)，身邊總會(huì)有比你漂亮、聰明、有錢、成功的人。如果你只關(guān)注別人，就會(huì)妨礙自己取得成功。
When you're secure in your own definition of success, you'll stop resenting other people for obtaining their goals and you'll be committed to reaching your dreams. Remember that your journey in life is different and unique. Compete to become better than who you were yesterday, rather than compare yourself with those around you.
當(dāng)你對(duì)自己的事情有把握，就不要憎恨別人目標(biāo)的實(shí)現(xiàn)，你得繼續(xù)努力實(shí)現(xiàn)自己的目標(biāo)。記住，你的人生旅途是獨(dú)一無(wú)二、不可替代的。和自己的昨天比，進(jìn)步了才是好的，不要和別人比較。
10. Give Up After Failure
10、失敗后輕言放棄
From a young age, you may have been taught that failure is bad. But, it's nearly impossible to succeed if you never fail.
年輕人，你可能覺(jué)得失敗是差勁的。但你若從未失敗過(guò)，你也不可能成功。
Mentally strong people view failure as proof that they're pushing themselves to the limits in their efforts to reach their full potential. While it's normal to feel embarrassed, discouraged, and downright defeated when your first attempts don't work, don't give up. Turn failure into an opportunity to become better.
意志力強(qiáng)的人會(huì)把失敗當(dāng)成是挑戰(zhàn)自我的證據(jù)，盡力竭力發(fā)揮自己的潛力。當(dāng)然第一次嘗試失敗了，你會(huì)感到尷尬、氣餒、泄氣，這太正常不過(guò)，千萬(wàn)不要放棄。把失敗當(dāng)成你進(jìn)步的機(jī)會(huì)吧！
11. Fear Alone Time
11、害怕獨(dú)處
In today's fast paced world, obtaining a little quiet time takes a concerted effort. But avoiding silence and solitude because it feels uncomfortable isn't healthy.
在今天的快節(jié)奏世界里，想要安靜片刻簡(jiǎn)直是不易。因?yàn)楦械讲皇娣吞颖馨察o和孤獨(dú)，是不健康的心態(tài)。
Taking time for yourself is an essential component to building mental strength. Create opportunities to be alone with your thoughts so you can reflect on your progress and consider your goals for the future.
和自己獨(dú)處一段時(shí)間，是建立意志力的基本條件。找個(gè)機(jī)會(huì)和自己的思想對(duì)話，你可以反思自己的進(jìn)步，考慮未來(lái)的目標(biāo)。
12. Feel the World Owes Them Anything
12、總覺(jué)得世界都欠你
It's easy to get caught up in feeling a sense of entitlement. But waiting for the world— or the people in it—to give you what you think you're owed isn't a helpful life strategy. Just because you work hard, doesn't mean you deserve success. Or toughing it out through bad times doesn't mean you deserve good things to happen.
人很容易陷入主觀情感里。但是等著全世界——或者全世界的人——去給予你他們虧欠你的東西，對(duì)生活沒(méi)有任何幫助。你工作努力，不意味著你會(huì)成功；倒霉的時(shí)候堅(jiān)持到底，不代表好運(yùn)會(huì)來(lái)。
Focus on what you have to give, rather than what you think you deserve. You have gifts to share with the world, regardless of whether you've gotten a 'fair deal' in life.
你要想自己能給別人帶來(lái)什么，而不是能得到什么。你要去分享，不要在意是否會(huì)有回報(bào)。
13. Expect Immediate Results
13、期待馬上得到回報(bào)
The 'no lines, no waiting' lifestyle makes your brain start to believe that everything should happen instantaneously. But not everything happens at lightning speed. Self-growth develops at more of a snail's pace.
“不要等待”這種生活方式會(huì)讓你的大腦覺(jué)得所有事情應(yīng)該一擊即發(fā)，但事實(shí)并非如此啊。自我成長(zhǎng)都是以蝸牛的速度爬行。
Whether you're trying to lose weight or you want to improve your self-confidence, slow and steady wins the race and expecting immediate results will only lead to disappointment. Even when it feels like you're moving too slow, keep going. As long as you're headed in the right direction, you're making progress.
無(wú)論是努力減肥，還是想要提高自信，腳踏實(shí)地才是硬道理，期待馬上得到結(jié)果只會(huì)讓你失望。即使你覺(jué)得進(jìn)步很慢，別放棄，繼續(xù)前進(jìn)。只要你朝著正確的方向前行，你就是在進(jìn)步。
Build Your Mental Muscle
建立你的意志肌肉
Gaining mental strength is a lot like building physical strength. While a successful bodybuilder needs to maintain his physique with good habits, like going to the gym, it's equally important for that bodybuilder to get rid of unhealthy habits, like eating junk food. An exercise regimen won't be effective in building lean muscle unless unhealthy eating habits are also eliminated.
獲得意志力更像是鍛煉身體。一個(gè)健身成功的人需要有良好的習(xí)慣維持住自己的好身材，比如要去健身房；也要抵制住不良習(xí)慣，比如吃垃圾食品。健康的飲食習(xí)慣，規(guī)律的鍛煉身體，讓你擁有一身的肌肉。
Similarly, building mental muscle requires hard work, dedication and exercise. In addition to adopting healthy habits, it's also essential to avoid detrimental habits—like thinking negatively, engaging in unproductive behavior, and indulging in self-destructive emotions.
同樣，建立意志肌肉也需要努力盡力的練習(xí)。除了要有健康的習(xí)慣，還要避免不利的習(xí)慣——想法消極、無(wú)價(jià)值行為、沉浸在自我毀滅的情感里。
The good news is, everyone has the ability to build mental strength. But to do so, you need to develop self-awareness about the self-destructive thoughts, behaviors, and feelings that prevent you from reaching your full potential. Once you recognize areas that need work, commit to mental strength exercises that will help you create healthier habits and build mental muscle.
好消息是每個(gè)人都有能力建立意志力，但前提是你需要了解那些自我毀滅的思想、行為和情緒，這些都會(huì)阻礙自己充分發(fā)揮潛力。一旦你有這個(gè)意識(shí)，就盡力去鍛煉自己的意志力，這會(huì)幫助你培養(yǎng)更健康的習(xí)慣、建立意志肌肉。
