• 不熟悉的環境反而能在專業上和生活上給我們成長的機會。
• An unfamiliar environment can give us opportunities to grow.

• 學會承受這些情緒。勇於感受自己的痛苦，這樣才能幫助我們建立起抵擋「痛苦」的防禦工事。學會抵擋能讓我們更了解自己的負面情緒。
• Learn to live with these emotions. Having the courage to feel our pain helps us build a defense against "pain." Learning to resist makes us more aware of our negative emotions.

• 定期靜下心來，好好省思自己一路以來的成長是一件非常重要的事。
• It is very important to calm down regularly and reflect on how you have grown along the way.

• 請多肯定自己的優點，為自己的成功喝采。
• Please affirm your own strengths and applaud your success.

• 各位都擁有獨一無二的特質。
• Everyone has unique qualities.

好好思考要如何將心理韌性應用在日常生活中

將大目標切割成一個一個小目標

把棘手的「挑戰」視為提升我的「良機」

練習控制自己的負面情緒

意象訓練——想像自己成功的樣子

聽音樂的時候，身體如果能回應節奏的快慢，隨意舞動身體，讓身體融入音樂的旋律中，更有助於甩開壓力的束縛。

When listening to music, if the body can respond to the speed of the rhythm, dance the body at will, and let the body integrate into the melody of the music, it will help to get rid of the shackles of pressure.

在「音樂」的旋律中，感覺心靈是平靜的，肌肉是放鬆的，全身彷彿剛洗完澡般清新舒暢，記得，讓自己停留片刻，體會真正的寧靜。

In the melody of "music", I feel that the mind is calm, the muscles are relaxed, and the whole body is as fresh and comfortable as if you have just taken a bath. Remember, let yourself stay for a while to experience the true tranquility.

創造冷靜的心理 Create a calm mind

創造冷靜心理，第一步，先靜止不語。將注意力與覺察力放在呼吸、感知、耐心、信任上面。運用「知覺」取代「思考」。

To create a calm mind, the first step is to remain silent.

盡可能把注意力放在呼吸，體會空氣進入身體的感受，從頭部開始，慢慢覺察整個身體的感受；同時配合正確的呼吸，留意自己的身體狀態。

Put your attention and awareness on breathing, perception, patience, trust. Replace "thinking" with "perceiving".

腹式呼吸可以有效清理情緒、宣洩不舒服的情緒。心律呼吸可以讓心靜下來，幫助我們讓頭腦關機，快速消除疲勞感。感謝的冥想呼吸，可以產生內在力量。情緒冥想呼吸，可以有效讓波動的情緒平靜下來。

Abdominal breathing can effectively clear the emotions and release uncomfortable emotions. Rhythmic breathing can calm the mind, help us shut down our minds, and quickly reduce fatigue. The meditation breathing of gratitude can generate inner strength. Emotional meditation breathing can effectively calm fluctuating emotions.

擁有強健的心理韌性，便更能好好管理自己的情緒。負面情緒在所難免，但之後在面對人生逆境時，這些負面感受對各位的行為和反應的影響會愈來愈小。

Having a strong mental toughness allows you to better manage your emotions. Negative emotions are unavoidable, but when facing adversity in life, these negative feelings will have less and less impact on your behavior and reactions.

具備心理韌性有助於各位面對挫折的挑戰。日後碰到逆境時，你能從容不迫、信心滿滿地處理問題。碰到難關或意料之外的情況時，更能得心應手的應對一切，克服眼前的挑戰。

Having mental toughness helps you face the challenges of setbacks. When you face adversity in the future, you can deal with it calmly and confidently. When encountering difficulties or unexpected situations, it is easier to deal with everything and overcome the challenges.

處在焦慮不安的局面時，情況是變好還是變壞，就看我們的反應。

When we are in an anxious situation, whether it gets better or worse depends on how we react.

擁有良好的心理復原力，能讓各位具備挫折容忍力，面對逆境時仍堅信自己的決心與毅力必有所獲——一切必會好轉的。

Having good psychological resilience will give you the tolerance for setbacks and the confidence that your determination and perseverance will pay off in facing adversity - and it will get better.

面對壓力時，具備心理韌性可提升抗壓性，讓各位保持積極與樂觀的心態，並對自己的能力充滿信心，而非崩潰洩氣。

Mental toughness can improve stress resistance, allowing you to maintain a positive and optimistic attitude, and have confidence in your own abilities, rather than collapse.

心理韌性無法完全消弭自我懷疑的聲音。透過心理韌性的養成，各位能逐漸理解到凡事雖不可能萬無一失，但我們對失敗的恐懼實源於內心的不安全感，而不是真的注定會失敗。

Mental toughness cannot completely silence the voice of self-doubt. Through the development of mental toughness, you can gradually understand that although we will not succeed in all aspects, our fear of failure stems from our inner insecurities, not really doomed to fail.

絕望會讓人滿腦子都想到失敗，而模糊了眼前的目標。

Despair fills one's mind with failure and blurs the immediate goal.

強健的心理韌性，便能把心力著重在自己想要達成目標的理由。你不會再輕易受絕望感左右，因為你很清楚自己究竟為何而戰。搞清楚自己的目標與夢想，便能保持衝勁與動力，面對人生各式的挑戰。

Strong mental toughness allows you to focus on why you want to achieve your goals. You will no longer be easily swayed by feelings of despair, because you know exactly what you are fighting for. By knowing your goals and dreams, you will be able to maintain motivation and being motivated to face all kinds of challenges in life.

養成強健的心理韌性，便能逐漸消融對未知的恐懼。強大的心理韌力性能讓我們鼓起勇氣踏出舒適圈，探索新事物。我們能有機會成長茁壯，培養新技能，對一切有更新的見解和領悟。

By developing strong mental toughness, you can gradually dissolve the fear of the unknown. Strong mental toughness give us the courage to step out of our comfort zone and explore new things. We have the opportunity to grow and thrive, develop new skills, and gain new insights into everything.

大部份的人會千方百計地避免失敗。這些人將失敗視為對自己人格與價值的否定，故往往不願冒任何風險，不願犯絲毫的錯誤。

Most people do everything they can to avoid failure. These people regard failure as a denial of their own personality and value, so they are often reluctant to take any risks and make the slightest mistake.

培養強大的心理復原力，能讓我們從錯誤中學習。建立起強健的心理韌性後，各位不再會將失敗視為對自己人格與價值的否定，而能將失敗視為機會——一個能藉此調整行動方式，在未來改善表現的機會。

Building strong psychological resilience allows us to learn from our mistakes. Once you build strong psychological resilience, you no longer see failure as a denial of your personality and worth, but as an opportunity—an opportunity to adjust your actions and improve your performance in the future.

擁有強大的心理韌性後，各位不再會任由自己被衝動左右。你能抵抗眼前的誘惑，把心力專注在為了達成目標所需付出的努力上。

With strong mental toughness, you will no longer allow yourself to be swayed by impulses. You can resist the temptation in front of you and focus on the effort required to achieve your goals.

每一個錯誤都是寶貴的一課，可讓我們從中汲取經驗，能讓我們重新檢視自己的目標，確保目標和自己的價值觀一致。

Every mistake is a valuable lesson for us to learn from, to reexamine our goals, and to make sure our goals align with our values.