豪斯医生 第二季 mp4:压力控制要点：创意解难

压力控制要点：创意解难

Problem solving is a deceptively simple process that enables you to come up with creative solutions for managing your stress.

解决难题是一个看似简单的过程，它能使你想出有创意的解决问题的方法，以便应对压力。

By Mayo Clinic staff

Feeling stressed? You're not alone. Our lives are complicated. We're faced every day with uncertainty, complicated relationships, unthinkable choices and urgent deadlines. Developing your problem-solving skills can help make life more manageable.

感觉压力大？压力大的可不止你一个人。生活如此复杂，每天都需要面对事物的不确定性、复杂的人际关系、不可思议的选择和紧迫的最后期限。培养自身解决问题的能力有助于更好地掌控人生。

Problem solving is the process of identifying stressors and creating strategies to manage them. It's a powerful tool to add to your stress management toolbox. You can brush up on your problem-solving skills with these simple steps. Like any skill, the more you practice the more effective you'll be.

Identify the problem

识别哪些是难题

What do you see that tells you there's a problem? Ask yourself these questions:

是什么提示着你难题出现了？问问自己以下几个问题：

    What is happening?

发生了什么事？

    Where is it happening?

事情发生在哪里？

    Is it happening around certain people?

事情是围绕特定人物发生的吗？

    When is it happening?

何时发生的？

    Why might this be happening?

为什么会发生？

Be specific and focus on issues. Try to avoid assigning blame. It may help to describe your problem in writing. Now take a step back. Consider these questions to determine if the problem deserves the time you'll spend resolving it:

特殊并专注地对待问题，试着避免抱怨。用笔写下问题也许会对描述问题有所帮助。现在退后一步来看，考虑以下问题，决定一下该难题是否值得花时间解决。

    Is the problem really that big? Would others think so?

问题真的很严重吗？别人也这么想吗？

    If you could solve this problem, would your life improve?

如果你解决了这个难题，你人生会有所改善吗？

    Is there any part of the problem over which you have control?

难题当中有没有哪一部分是你没法控制的？

You can't change everything, so it's best to focus on issues you can realistically change and that will make a real difference in your level of stress. In other words: Choose your battles.

你不可能改变一切，所以最好还是关注那些你真正有能力改变的事物，进而改善自身的压力水平。换言之，选择你要打的战役。

Brainstorm ideas

头脑风暴

Now that you have a well-defined problem, it's time to think about solutions. Think of all the ways in which you might solve your problem. The sky's the limit. Now isn't the time to judge whether one solution is better than another. Not sure where to begin? Try these tips:

一旦有了定义明确的难题，就该考虑解决方案了。考虑一下所有能解决问题的方法，你可以天马行空地去想象所有可能，无须判断哪种解决方案更优。不知道从何做起？那就试试以下小技巧：

    Recall past problems that you were able to solve. Could a similar solution work for this problem, too?

回忆一下你曾经成功解决的难题，用同样的方法是否也能奏效？

    Ask friends, family and people you trust for advice.

询问朋友、家人和信任的人，让他们提供些建议。

If you're still having trouble, perhaps your problem is too complicated. In that case, try to divide and conquer. Break the problem into smaller parts you can more easily tackle.

如果还是很麻烦，也许是因为你的难题太复杂了。这时候，试着去分解问题再逐一解决，把难题分解成更小的部分，令你解决起来更容易。

Remember, consider everything that pops into your head — even ideas that initially seem silly. Your stress-reduction plan may include a little silliness. Maybe taking a salsa dancing class after work a few days a week will help you to unwind better than would quiet meditation.

记住，要考虑跃入脑海里的每个念头——即使这些念头一开始看起来很愚蠢。减压计划可能会包含一点愚蠢的部分，也许一周花上几天时间参加下班后的莎莎舞蹈课，要比安静冥想更有利于放松心情。

Select a solution

选择解决方案

Of all your creative ideas — silly or serious — which has the most potential? You might want to consider:

在所有创意点子里——愚蠢的或是严肃的——哪一个最具潜力？你也许想从以下方面考虑：

    Do you realistically think it will solve the problem?

你真的觉得这个点子能解决问题吗？

    How will using this solution make you feel in the end? How will it make others feel?

该解决方案最终会令你自身感觉如何？会令他人感觉如何？

    What are the possible positive and negative consequences?

可能的正面或负面的后果是什么？

When you've chosen what looks like the best solution, take another couple of minutes to think it through. Even the best solution may require fine-tuning. You might ponder:

当你选择了看似最好的解决方案，再花几分钟时间考虑一遍。即使最好的解决方案也需要精确调整。你可能需要衡量：

    Do you have the resources and, more important, the will to carry out your plan?

你是否有资源——更重要的是有意愿——去执行你的计划？

    What new problems, if any, might the solution create?

该解决方案是否会导致新问题的出现？

    What might go wrong? Can you correct this part of the plan?

会出什么样的差错？若出现故障，你能解决吗？

Don't be discouraged if your plan isn't perfect. A good long-term solution may temporarily generate new problems. That doesn't mean you should give up the plan, just that you need to be prepared for the new problems with a new set of solutions. 

如果计划并不完美，不要灰心。一个良好的长期的解决方案也许不时会产生新的问题。那并不意味着你应该放弃计划，而意味着你需要为可能出现的新问题准备好一套新的解决方案。

Put your plan into action

将计划转化为行动

It may help to write down the details of your plan. Be sure to really commit to it before giving up or trying something else. Believe in yourself and go for it.

写下方案的细节也许有所帮助，要确保真正下决心去执行，直到放弃计划或尝试其他方法。相信自己并全力以赴。

Reflect on your experience

对经历进行自省

You're not done problem solving quite yet. Experience is a great teacher, if you're willing to take a little time for reflection.

经过上述之后，解决问题的过程还不算完成，如果你愿意花点时间自省，经验会是最伟大的老师。

    Did your solution solve the problem?

你解决难题了吗？

    If not, what issues remain unresolved?

如果没有解决，哪些问题仍然存在？

    Do you need a new plan?

你是否需要全新的计划？

    What would you do differently the next time?

下次你会做出哪些计划上的改变？

Mission accomplished?

任务完成了吗？

Problem solving is a natural human talent. We're born solving problems from our first attempts as babies to grasp and crawl. We may not count the thousands of choices we make each day as problem solving, but that's what they are. So when you focus on solving more complicated problems, have the confidence of knowing that you've got plenty of experience behind you.

解决难题是自然人具备的一种才能。我们天生就具有该能力，在还是婴儿的时候，我们就通过抓握和爬行来试图解决难题。我们也许不会把日常做出成千上万的选择的过程当做是解决难题的过程，而实际上它们就是。所以当你集中精力去解决更复杂的难题时，要有信心，因为你已经具备了大量经验。