英文原文
Resilience is more than bouncing back from adversity; it’s about growing by learning from life’s challenges. Resilience activities help develop the capacity to adapt, recover, thrive, and flourish during hard times. This article expands on the science behind resilience training, exploring evidence-based resilience activities and strategies that support the development of psychological flexibility and wellbeing. We’ll explore how resilience training helps people navigate life’s difficulties and how it enhances overall life satisfaction, meaning, and purpose. By identifying character strengths and using them to embrace vulnerabilities, resilience training helps transform setbacks, losses, and even disasters into opportunities for personal growth. Resilience training is designed to develop our capacity to recover from setbacks, navigate adversity, and adapt positively to life’s challenges. Key components include the development of psychological strengths and the cultivation of wellbeing. Resilience is not a fixed personality trait but a dynamic process that can be cultivated by learning new skills and wellbeing practices. Resilience activities are built on evidence-based techniques that help develop psychological flexibility, including cognitive-behavioral strategies, mindfulness practices, and strengths-based interventions. Resilience activities promote emotional regulation, challenge negative thinking, and help build supportive social connections. For instance, the Penn Resilience Program integrates cognitive-behavioral and positive psychology techniques to teach skills that enhance optimism and reduce anxiety and depression when facing life difficulties. Resilience training also emphasizes the importance of self-awareness and the practice of self-compassion during hard times. Too many of us indulge in self-criticism and harsh judgements of our own vulnerability when we ourselves are struggling. Resilience activities like self-compassion teach us to be gentle and kind to ourselves during the inevitable challenges life throws our way. Additionally, values clarification and learning to navigate problems and challenges in line with personal values maintain a sense of purpose and meaning amid adversity. Practices like gratitude journaling and mindfulness meditation foster resilience by encouraging appreciation of positive life events, however small, thereby enhancing emotional wellbeing. All these resilience activities serve as a buffer against stress. In essence, resilience training equips us with the skills required to withstand adversity as well as grow and thrive in its aftermath. Resilience training programs support the broader goals of positive psychology by building the psychological resources that promote positive emotions. In this way, resilience training empowers people to face challenges, overcome setbacks, process loss and change, and lead more fulfilling lives. Resilience training has never been more essential in a world facing a surge in mental health challenges, especially anxiety, depression, and substance abuse. As people worldwide navigate increasing uncertainty, stress, and social fragmentation, the ability to adapt and thrive amid adversity is vital. Crucially, resilience activities are not just reactive; they are preventive. By cultivating coping strategies before a crisis hits, people are better equipped to navigate challenges without becoming overwhelmed. This proactive approach can reduce the likelihood of developing mental health problems during difficult times and support recovery in those already affected. For those struggling with chronic stress, addiction, or trauma, resilience activities offer strategies for engaging with life rather than shutting down in the face of pain. Moreover, resilience training develops a mindset that understands that challenges, setbacks, losses, and tragedy are an unavoidable part of the human experience, not a personal failing. This shift in perspective helps people meet loss and change with steadiness and compassion rather than fear or avoidance. As human beings continue to face collective and individual hardships, from global crises to personal loss, the ability to navigate life with psychological flexibility is more important than ever. Resilience is more than just bouncing back; it involves developing the capacity to accept difficult thoughts and feelings while acting in ways that align with our values. This flexibility underpins mental wellbeing and enables people to respond to setbacks, trauma, and change with courage and dignity. Resilience training empowers us to thrive despite life’s ongoing uncertainties. Resilience exercises are practices that can build resilience skills. As an example, the following simple resilience exercises are grounded in applied positive psychology research and designed to help practitioners and clients face challenges, overcome setbacks, and acquire the coping skills needed to navigate loss and change. Three good things: Martin Seligman et al. recommended this simple exercise to overcome the human mind’s inherent negativity bias and redirect attention to positive events that occur throughout the day, however small. Exercise: Each night for a week, write down three things that went well that day and why they happened. The goal of the exercise is to develop emotional resilience by focusing on gratitude and hope. Positive emotions help offset stress. Strengths spotting and use: This exercise is based on Peterson and Seligman’s original research on strengths spotting and application as the foundation of resilience. Exercise: First, take the free survey VIA Character Strengths survey to identify your top three character strengths (e.g., curiosity, honesty, perseverance). Next, think back on your day. What did you handle well? Spot a strength in action by identifying how you used it to solve a problem, manage stress, or overcome a setback. The goal of this exercise is to enhance self-efficacy and a sense of meaning by recognizing existing sources of resilience. Growth mindset reflection: The following is a short reflection exercise based on Carol Dweck’s mindset theory, which contrasts a fixed mindset with a growth mindset. Someone with a fixed mindset responds to setbacks by getting stuck in negative feedback loops, while one with a growth mindset reframes failure as a learning opportunity. Exercise: Recall a challenge you’ve faced recently where you struggled, made a mistake, or felt like giving up. Identify any fixed mindset thoughts that arose, such as, “I’m just not good enough.” Next, rewrite that thought. For example, “I’m not very good at this yet, but I can learn and improve.” Reflect on what you learned from changing your mindset and how it could help you grow. The goal of this exercise is to reframe adversity as a growth opportunity that can help develop resilience. In this section we’ll explore resilience-building activities for adults, groups, teams, and workplaces that support the exercises mentioned above. For adults: 1. Resilience journaling: Stress as a challenge. Resilience journaling is a powerful way to focus attention on our personal resources, strengths, and coping skills. This brief journaling activity is based on cognitive reframing, a cognitive behavioral therapy technique. The idea is to reframe a stressor as a positive challenge that we can learn from. When facing a stressor, write down: The event (what happened and where), Your automatic reaction (e.g., anger, anxiety, avoidance, or distraction), An alternative, more adaptive interpretation (taking a mindful pause to regulate emotions before solving the problem). Viewing stress as a positive challenge enhances psychological flexibility and helps reduce anxiety and emotional overwhelm. 2. Self-compassion breaks: Self-compassion can be defined as being your own best friend during tough times. All too often, we judge and criticize ourselves when difficulties arise, which is not how we’d respond to a good friend who was struggling. Self-compassion breaks entail taking some time out to self-soothe and do something nice for yourself, like writing a compassionate letter to yourself in your journal as if you were writing to a best friend. Treating ourselves kindly helps us to bounce back quickly. 3. Best possible life: The best possible life exercise is another way to reorient attention toward our personal and social resources, based on Laura King’s positive visualization research. Using a resilience journal, visualize a future where everything has gone as well as it possibly could, in detail. Spend 15 to 20 minutes describing your best possible life in writing to help develop optimism, goal-directed thinking, and emotional resilience. For groups: 4. Challenge-and-growth story swap: Storytelling helps to build resilience by normalizing struggles as opportunities for personal growth. Hearing others’ journeys reduces the isolation we can feel during hard times and reminds us that adversity can contribute to personal growth and wisdom. Break a group into pairs and ask them to share a personal story about a challenge they’ve faced and a lesson they learned from it. Then, each person reflects on how the experience made them stronger and wiser. For teams: 5. Shared gratitude wall: Collective gratitude boosts team morale and positive emotions. It can also support a shared sense of meaning. It strengthens emotional bonds that serve as a buffer during challenging times. On a physical or virtual wall, team members post notes expressing gratitude for other team members and team experiences or qualities. This could be performed as a periodic check-in. For the workplace: 6. Mapping micro wins: Focusing on small successes builds resilience by nurturing optimism and forward momentum. It reorients attention to progress despite setbacks and helps teams bounce back with a sense of competence. Consider weekly check-ins to reflect on workplace team micro wins — small victories or positive moments from the week. Each person shares one win and what it meant for them. Designing a resilience training program for clients involves a combination of practical group exercises and resilience coaching, using evidence-based positive psychology strategies. A resilience training program would typically last six to eight weeks, with weekly sessions of around 60 to 90 minutes each. These sessions should include education, experiential exercises, and group discussion. Sessions should be mostly interactive, experiential, and emotionally safe. Using real-life examples helps bring resilience theory to life. Finally, encourage reflection and continuity through weekly homework exercises. We have everything you need in our Resilience X training template. Here are some tips if you’d like to design your own. Orientation and foundations: A resilience trainer should emphasize that resilience is a skill set, not a personality trait. An orientation session would explain resilience theory and key components of resilience, including optimism, a growth mindset, psychological flexibility, and meaning making. Participants can complete a self-assessment worksheet to measure resilience at the beginning of training and establish a baseline. Strengths and self-awareness: Help participants identify their signature strengths using tools like the VIA Survey mentioned above. Then guide them in a reflection about how they have applied strengths to past challenges to help build confidence in their ability to cope and a resilient self-image. Managing thoughts and emotions: Teaching cognitive reframing skills and mindfulness techniques enhances emotional regulation. You can also include acceptance-based strategies from acceptance and commitment therapy to help clients navigate discomfort and build emotional resilience. Cultivating positive emotions: Cultivate positive emotions by introducing clients to gratitude journaling, savoring, and self-compassion practices. These build emotional resources that buffer against stress and support recovery from setbacks. Social support and connection: Social support and connections with others are baseline social wellbeing needs and crucial for building resilience. Facilitating group resilience activities like appreciation circles or resilience storytelling enhances empathy, active listening, and vulnerability and helps strengthen interpersonal resilience. Meaning and purpose: Making meaning out of difficult experiences is important because it builds resilience and fosters post-adversity growth. Use exercises like values clarification and goal setting to help clients align actions with what matters most to them. Real-life application and maintenance: Apply what clients have learned from these resilience activities by setting goals and creating a personal resilience plan. The plan can include reflections on changes since week one and reinforce commitment to ongoing resilience-building activities. Conclude a well-designed resilience program by emphasizing that developing resilience skills takes time and is not just about coping but thriving, especially in the face of adversity. These three resilience workshop ideas have been tailored to meet specific needs. Each workshop can be delivered as a half-day or full-day experience and customized for virtual or in-person formats. 1. Resilience for helping professionals: This workshop idea would target all types of helping professionals to help prevent compassion fatigue and burnout. The objective would be to equip participants with self-regulation, boundary setting, stress-management techniques, and self-care skills. Key activities could include: A compassion fatigue self-assessment, A guided practice: taking a self-compassion break, A group reflection: “What sustains you in service?”, Creating a personal resilience plan to maintain energy and purpose daily. 2. Resilience for life transitions: This workshop idea would support those experiencing major life changes such as job loss, relocation, or retirement. The focus would be on cultivating psychological flexibility, agency, and a stable sense of identity in the face of uncertainty. Key activities could include: Narrative therapy: “My resilience story so far”, Strengths spotting and reframing setbacks as opportunities for growth, Peer coaching circles for shared insight and motivation, Creating a values-based resilience plan to support next steps. 3. Resilience for workplace teams: This workshop idea aims to cultivate resilience in workplace teams under pressure. The focus would be on establishing psychological safety, connection, and collective resilience through positive communication to build morale and adaptability in the face of challenges. Key activities could include: Team-based values alignment activity, Mapping micro wins and a gratitude wall, A group discussion about resilient role models and shared team identity, Cocreating a resilience charter that the team can refer to post-workshop. Resilience is not a personality trait, as many might think, but a set of skills that can be learned and developed with practice. Engaging in resilience training activities such as mindfulness meditation, gratitude journaling, and cognitive reframing can support our ability to navigate tough times. Including physical exercise like yoga, workouts, running, hiking, or dancing also builds psychological resilience and grit. Better still, participating in these practices in a group boosts personal wellbeing and builds social connections that are essential to human flourishing. Resilience training equips participants to adapt, recover, and thrive amid life’s inevitable challenges, transforming adverse experiences into opportunities for growth and development.
中文翻译
韧性不仅仅是从逆境中恢复，更是通过从生活挑战中学习而成长。韧性活动帮助培养在困难时期适应、恢复、茁壮成长和蓬勃发展的能力。本文扩展了韧性训练背后的科学，探讨了支持心理灵活性和幸福感发展的基于证据的韧性活动和策略。我们将探讨韧性训练如何帮助人们应对生活困难，以及它如何增强整体生活满意度、意义和目标。通过识别性格优势并利用它们来拥抱脆弱性，韧性训练有助于将挫折、损失甚至灾难转化为个人成长的机会。韧性训练旨在培养我们从挫折中恢复、应对逆境并积极适应生活挑战的能力。关键组成部分包括心理优势的发展和幸福感的培养。韧性不是固定的人格特质，而是一个动态过程，可以通过学习新技能和幸福感实践来培养。韧性活动建立在基于证据的技术基础上，帮助发展心理灵活性，包括认知行为策略、正念实践和基于优势的干预措施。韧性活动促进情绪调节，挑战消极思维，并帮助建立支持性的社会联系。例如，宾夕法尼亚韧性计划整合了认知行为和积极心理学技术，教授在面对生活困难时增强乐观情绪、减少焦虑和抑郁的技能。韧性训练还强调在困难时期自我意识和自我同情实践的重要性。太多人在自己挣扎时沉溺于自我批评和对自身脆弱性的严厉评判。像自我同情这样的韧性活动教会我们在生活不可避免的挑战中对自己温柔和友善。此外，价值观澄清和学会根据个人价值观应对问题和挑战，在逆境中保持目标感和意义感。像感恩日记和正念冥想这样的实践通过鼓励欣赏积极的生活事件（无论多么微小）来培养韧性，从而增强情绪幸福感。所有这些韧性活动都作为压力的缓冲。本质上，韧性训练为我们提供了承受逆境并在其后成长和茁壮所需的技能。韧性训练计划通过建立促进积极情绪的心理资源来支持积极心理学的更广泛目标。通过这种方式，韧性训练使人们能够面对挑战、克服挫折、处理损失和变化，并过上更充实的生活。在一个面临心理健康挑战激增的世界中，韧性训练从未如此重要，尤其是焦虑、抑郁和物质滥用。随着全球人们应对日益增加的不确定性、压力和社会分裂，在逆境中适应和茁壮的能力至关重要。关键的是，韧性活动不仅仅是反应性的；它们是预防性的。通过在危机发生前培养应对策略，人们能够更好地应对挑战而不会不知所措。这种主动方法可以减少在困难时期出现心理健康问题的可能性，并支持已经受影响者的恢复。对于那些与慢性压力、成瘾或创伤作斗争的人来说，韧性活动提供了参与生活而不是在面对痛苦时关闭的策略。此外，韧性训练培养了一种心态，理解挑战、挫折、损失和悲剧是人类经历中不可避免的一部分，而不是个人失败。这种视角转变帮助人们以稳定和同情心面对损失和变化，而不是恐惧或回避。随着人类继续面临集体和个人的困难，从全球危机到个人损失，以心理灵活性应对生活的能力比以往任何时候都更加重要。韧性不仅仅是恢复；它涉及发展接受困难想法和感受的能力，同时以符合我们价值观的方式行动。这种灵活性是心理健康的基础，使人们能够以勇气和尊严应对挫折、创伤和变化。韧性训练使我们能够在生活持续的不确定性中茁壮成长。韧性练习是可以建立韧性技能的实践。例如，以下简单的韧性练习基于应用积极心理学研究，旨在帮助从业者和客户面对挑战、克服挫折，并获取应对损失和变化所需的应对技能。三件好事：马丁·塞利格曼等人推荐了这个简单的练习，以克服人类思维固有的消极偏见，并将注意力重新引导到全天发生的积极事件上，无论多么微小。练习：连续一周每晚写下当天进展顺利的三件事以及它们发生的原因。该练习的目标是通过关注感恩和希望来发展情绪韧性。积极情绪有助于抵消压力。优势发现和使用：这个练习基于彼得森和塞利格曼关于优势发现和应用作为韧性基础的研究。练习：首先，参加免费的VIA性格优势调查，以确定你的前三个性格优势（例如，好奇心、诚实、毅力）。接下来，回顾你的一天。你处理得好的是什么？通过识别你如何使用它来解决问题、管理压力或克服挫折，发现一个正在发挥作用的优势。这个练习的目标是通过识别现有的韧性来源来增强自我效能感和意义感。成长心态反思：以下是一个基于卡罗尔·德韦克心态理论的简短反思练习，该理论对比了固定心态和成长心态。具有固定心态的人通过陷入负面反馈循环来应对挫折，而具有成长心态的人将失败重新定义为学习机会。练习：回忆你最近面临的一个挑战，你在其中挣扎、犯了错误或想放弃。识别出现的任何固定心态想法，例如，“我就是不够好。”然后，重写那个想法。例如，“我目前还不擅长这个，但我可以学习和改进。”反思你从改变心态中学到了什么，以及它如何帮助你成长。这个练习的目标是将逆境重新定义为有助于发展韧性的成长机会。在本节中，我们将探讨针对成人、团体、团队和工作场所的韧性建设活动，这些活动支持上述练习。对于成人：1. 韧性日记：压力作为挑战。韧性日记是一种强大的方式，将注意力集中在我们的个人资源、优势和应对技能上。这个简短的日记活动基于认知重构，一种认知行为疗法技术。其思想是将压力源重新定义为我们可以从中学习的积极挑战。面对压力源时，写下：事件（发生了什么以及在哪里），你的自动反应（例如，愤怒、焦虑、回避或分心），一个替代的、更适应的解释（在解决问题前进行正念暂停以调节情绪）。将压力视为积极挑战增强了心理灵活性，并有助于减少焦虑和情绪过载。2. 自我同情休息：自我同情可以定义为在困难时期成为自己最好的朋友。太多时候，我们在困难出现时评判和批评自己，这不是我们对待挣扎的好朋友的方式。自我同情休息包括花时间自我安慰，为自己做一些好事，比如在日记中给自己写一封富有同情心的信，就像写给最好的朋友一样。善待自己有助于我们快速恢复。3. 最佳可能生活：最佳可能生活练习是另一种将注意力重新导向个人和社会资源的方式，基于劳拉·金的积极可视化研究。使用韧性日记，详细可视化一个一切尽可能顺利的未来。花15到20分钟书面描述你的最佳可能生活，以帮助发展乐观、目标导向思维和情绪韧性。对于团体：4. 挑战与成长故事交换：讲故事通过将挣扎正常化为个人成长机会来帮助建立韧性。倾听他人的旅程减少了我们在困难时期可能感到的孤立，并提醒我们逆境可以促进个人成长和智慧。将团体分成对，要求他们分享一个关于他们面临的挑战以及从中学到的教训的个人故事。然后，每个人反思这段经历如何使他们更强大和更明智。对于团队：5. 共享感恩墙：集体感恩提升团队士气和积极情绪。它还可以支持共享的意义感。它加强了在挑战时期作为缓冲的情感纽带。在物理或虚拟墙上，团队成员发布便条，表达对其他团队成员和团队经历或品质的感激之情。这可以作为定期检查进行。对于工作场所：6. 映射微胜利：关注小成功通过培养乐观情绪和前进动力来建立韧性。它将注意力重新导向尽管有挫折的进展，并帮助团队以胜任感恢复。考虑每周检查，反思工作场所团队的微胜利——本周的小胜利或积极时刻。每个人分享一个胜利及其对他们的意义。为客户设计韧性训练计划涉及结合实践团体练习和韧性辅导，使用基于证据的积极心理学策略。韧性训练计划通常持续六到八周，每周课程约60到90分钟。这些课程应包括教育、体验式练习和小组讨论。课程应主要是互动式、体验式和情感安全的。使用真实例子有助于使韧性理论生动起来。最后，通过每周家庭作业练习鼓励反思和连续性。我们在Resilience X训练模板中提供了您所需的一切。如果您想设计自己的计划，这里有一些提示。方向和基础：韧性训练师应强调韧性是一套技能，而不是人格特质。方向课程将解释韧性理论和韧性的关键组成部分，包括乐观、成长心态、心理灵活性和意义创造。参与者可以在训练开始时完成自我评估工作表，以测量韧性并建立基线。优势和自我意识：帮助参与者使用上述VIA调查等工具识别他们的标志性优势。然后引导他们反思如何将优势应用于过去的挑战，以帮助建立应对能力的信心和韧性自我形象。管理想法和情绪：教授认知重构技能和正念技术增强情绪调节。您还可以包括接受与承诺疗法中的基于接受的策略，以帮助客户应对不适并建立情绪韧性。培养积极情绪：通过向客户介绍感恩日记、品味和自我同情实践来培养积极情绪。这些建立了缓冲压力并支持从挫折中恢复的情绪资源。社会支持和联系：社会支持和与他人的联系是基本的社会幸福感需求，对建立韧性至关重要。促进团体韧性活动，如欣赏圈或韧性故事讲述，增强同理心、积极倾听和脆弱性，并有助于加强人际韧性。意义和目标：从困难经历中创造意义很重要，因为它建立韧性并促进逆境后成长。使用价值观澄清和目标设定等练习，帮助客户将行动与对他们最重要的事情对齐。现实应用和维护：通过设定目标和创建个人韧性计划，应用客户从这些韧性活动中学到的东西。该计划可以包括自第一周以来的变化反思，并加强对持续韧性建设活动的承诺。通过强调发展韧性技能需要时间，不仅仅是应对，而是在逆境中茁壮成长，来结束一个设计良好的韧性计划。这三个韧性研讨会想法已根据特定需求定制。每个研讨会可以作为半天或全天体验提供，并可定制为虚拟或面对面格式。1. 帮助专业人员的韧性：这个研讨会想法将针对所有类型的帮助专业人员，以帮助预防同情疲劳和倦怠。目标将是使参与者具备自我调节、边界设定、压力管理技巧和自我护理技能。关键活动可能包括：同情疲劳自我评估，引导练习：进行自我同情休息，小组反思：“是什么在服务中支撑你？”，创建个人韧性计划以维持日常能量和目标。2. 生活过渡的韧性：这个研讨会想法将支持那些经历重大生活变化的人，如失业、搬迁或退休。重点将是在不确定性面前培养心理灵活性、能动性和稳定的身份感。关键活动可能包括：叙事疗法：“我迄今为止的韧性故事”，优势发现和将挫折重新定义为成长机会，同伴辅导圈以共享见解和动机，创建基于价值观的韧性计划以支持下一步。3. 工作场所团队的韧性：这个研讨会想法旨在在压力下培养工作场所团队的韧性。重点将是通过积极沟通建立心理安全、联系和集体韧性，以在面对挑战时建立士气和适应性。关键活动可能包括：基于团队的价值观对齐活动，映射微胜利和感恩墙，关于韧性榜样和共享团队身份的小组讨论，共同创建团队可以在研讨会后参考的韧性章程。韧性不是人格特质，正如许多人可能认为的那样，而是一套可以通过实践学习和发展的技能。参与韧性训练活动，如正念冥想、感恩日记和认知重构，可以支持我们应对困难时期的能力。包括瑜伽、锻炼、跑步、徒步或舞蹈等体育锻炼也建立心理韧性和毅力。更好的是，在团体中参与这些实践提升个人幸福感，并建立对人类繁荣至关重要的社会联系。韧性训练使参与者能够适应、恢复并在生活不可避免的挑战中茁壮成长，将不利经历转化为成长和发展的机会。
文章概要
本文探讨了韧性训练的科学基础和实践方法，强调韧性是可培养的技能而非固定特质。文章介绍了多种基于证据的韧性活动，如感恩日记、正念冥想、优势发现和成长心态反思，这些活动通过增强心理灵活性、情绪调节和社会支持来帮助个体应对逆境。文章还提供了针对成人、团体、团队和工作场所的具体韧性建设活动，以及设计韧性训练计划和研讨会的实用指南，旨在帮助人们在面对生活挑战时不仅恢复，更能茁壮成长。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章就像一本教你变得更强大的秘籍。它说，当我们遇到困难时，比如考试没考好或者和朋友吵架，我们不是只能难过，而是可以学习一些方法来让自己更快地好起来，甚至变得更厉害。这些方法包括每天写下三件开心的小事、发现自己的优点、告诉自己“我可以学得更好”，还有写日记、对自己好一点、想象美好的未来。大家一起分享故事、互相感谢、庆祝小成功也能让整个团队更团结。通过练习这些，我们就能像超级英雄一样，面对任何挑战都不怕，还能从中成长。
TA沟通分析心理学理论评价：从TA沟通分析心理学视角看，本文中的韧性训练活动高度契合成人自我状态（Adult ego state）的运作机制。成人自我状态以理性、客观和适应性为特征，专注于当下现实问题的解决。韧性活动如认知重构、优势发现和价值观澄清，正是通过激活和强化成人自我状态，帮助个体在逆境中保持冷静分析、制定有效策略，而非陷入儿童自我状态的情绪化反应或父母自我状态的批判性评判。例如，感恩日记和正念练习促进成人自我状态对积极资源的觉察，减少儿童自我状态的焦虑；成长心态反思则削弱父母自我状态的固定思维，增强成人自我状态的学习导向。这种对成人自我状态的培育，是韧性发展的核心，体现了TA理论中自我状态的动态平衡与适应能力。
在实践上可以应用的领域和可以解决人们的十个问题：韧性训练可广泛应用于教育、职场、心理咨询、社区服务和家庭生活等领域。基于TA沟通分析心理学，它能解决以下十个问题：1. 帮助个体在压力下减少儿童自我状态的恐慌反应，提升情绪稳定性；2. 通过优势发现增强成人自我状态的自我效能感，克服自卑；3. 利用认知重构调整父母自我状态的消极评判，培养积极自我对话；4. 在团队中促进成人自我状态的协作沟通，减少人际冲突；5. 支持生活过渡期个体维持成人自我状态的目标导向，缓解身份危机；6. 帮助帮助专业人员避免同情疲劳，保持成人自我状态的职业边界；7. 通过感恩实践强化成人自我状态的资源视角，改善生活满意度；8. 在家庭中培养成人自我状态的共情能力，增进亲子关系；9. 助力组织建立基于成人自我状态的韧性文化，提升抗压能力；10. 引导个体在创伤后重建成人自我状态的意义感，促进心理康复。