18 壓力適應力 · 我永遠不會送我的孩子去學校

# 18.壓力適應力 [TOC=3,5] ## 18 Stress resilience ## 壓力適應力 ### 18.1 Good stress and bad stress ### 有益壓力與有害壓力 While scientists speak of the damaging effects of stress on the brain, the concept of stress-free upbringing receives a great deal of scorn in social media. The confusion comes from the failure to differentiate between various forms of stress. 雖然科學家們大都認為壓力對大腦具有破壞性影響，但無壓力教育的概念在社交媒體中同樣受到極大的質疑。混淆來自于人們未能正確區分各種形式的壓力。 Kids who suffer from separation anxiety when dropped in daycare at the very young age provide an example of highly harmful stress. On the other hand, injuries suffered in the football field may be taken as a badge of honor, and an example of good stress that builds resilience. Bad stress will result in loss of brain cells, while good stress may, in theory, have the opposite effect. 兒童若在很小的時候就被送到幼兒園，將會使他們更加容易產生與父母分離的焦慮癥狀，這就是高度有害壓力的一個例子。而另一方面，在足球場上受傷則更像是一種榮譽的象征，這是良好的壓力提升壓力適應力的一個例子。壞的壓力會導致腦細胞的損失，而好的壓力，在理論上，極可能有相反的效果。 [Attachment parenting](https://en.wikipedia.org/wiki/Attachment_parenting) is often derided as "stress-free upbringing", while it should rather be seen as a good parenting that indeed helps prevent stress wherever it is harmful for health or brain development. 讓兒童一直呆在父母身邊的[依戀養育](https://en.wikipedia.org/wiki/Attachment_parenting)經常被嘲笑為「無壓力的撫養」，而它應該被視為一種良好的養育方式，因為這種方式確實有助于預防對健康或大腦發育的有害影響。 ### 18.2 Global loss of IQ ### 全球性智商下降 [Flynn effect](https://en.wikipedia.org/wiki/Flynn_effect) says that there is a global increase in IQ from generation to generation. However, there is also a dark force in action that counteracts that positive trend. There is a global loss of brain cells and a global loss of creative power in developed societies. This loss is caused by bad sleep, stress, and depression. We have unleashed forces that keep destroying brains in modern society, and those forces seem to only increase in power from decade to decade. We can counteract those forces by using the tools of neuroscience. We need to start from shielding babies, toddlers, kids, and adolescents from brain-altering influences that shape their future life and leave them defenseless in face of adversity. The younger the child, the more important it is to take the right approach. Mishandling young brain leaves permanent imprints on personality and brain health that may be hard to correct in adulthood. [Flynn 效應](https://en.wikipedia.org/wiki/Flynn_effect)表明智商在世代增長。然而，還有一種不明朗的力量在抵消這種積極的趨勢。據調查，在發達國家，普通人的腦細胞正在代代喪失，創造力也在代代喪失。這種損失是由睡眠不好，有害壓力和抑郁引起的。在現代社會，我們已經不斷地將某些能夠摧毀大腦的力量解放了出來，而這些力量似乎只會在十年又十年的時間里不斷增強。但我們可以利用神經科學的知識來抵消這些力量。我們需要從保護嬰兒，學步兒童，兒童和青少年開始，避免他們未來生活的改變對大腦的負面影響，這種負面影響讓他們在逆境中毫無防備。孩子越小，采取正確方法就越重要。對年輕大腦的照顧欠佳會在人格和大腦健康上留下永久性印記，這在成年后可能很難糾正。 The very first step is the need to **clear up the fog surrounding the myth that exposing kids to stress early will make them more stress resistant later in life**. There is only a tiny grain of truth in that claim, which otherwise is seriously harmful. 第一步是需要消除**早期讓孩子接觸壓力會使他們在以后的生活中更能抵抗壓力這一錯誤觀念**。這種觀念中只有一小部分是正確的，這樣做只會對孩子造成嚴重的危害。 ### 18.3 Resistance to chronic stress ### 抵抗慢性壓力 From the proponents of rigors of daycare and schooling, I hear it over and over again: "_How will the kid cope as an adult?_" "_Will he tell the boss 'I like to sleep long and work 2 hours only?_'". 從幼兒園和學校嚴謹的支持者那里，我一遍又一遍地聽到：「_孩子們將如何在未來以成年人的姿態應對生活的麻煩？_」「_難道還指望他會告訴老板『我可喜歡睡覺啦，我一天只工作兩個小時呢！』_」。 [Peter Gray](https://supermemo.guru/wiki/Peter_Gray) put it mildly by saying "_some people believe_" in the supposed myth: "_the very unpleasantness of school is good for children, so they will learn to tolerate unpleasantness as preparation for real life_". Gray's soft claim probably comes from the fact that he comes from the culture where homeschooling is exploding. In Europe, the myth of "_trainability of chronic stress resistance_" in children is omnipresent. [Peter Gray](https://supermemo.guru/wiki/Peter_Gray) 溫和地說：「_有些人相信_」所謂的『傳聞』——「_在學校中的不愉快對孩子們有好處，這樣他們會學會容忍不愉快作為現實生活的準備_」。Gray 的溫和聲明可能正是因為他所處的文化環境中「家庭學校」的愈發流行。在歐洲，對兒童的「_慢性壓力抵抗訓練_」的錯誤觀念無處不在。 The reasoning carries a vicious prescription: expose kids to stress to get them ready for adulthood! [Alfie Kohn](http://www.alfiekohn.org/) mocks it: _Punch the kid today because someone might punch her in the future_. 這個推理帶來了一個惡毒的解決辦法：那就是讓孩子們承受壓力！讓他們為成年做好準備！[Alfie Kohn](http://www.alfiekohn.org/) 嘲笑它：_難道因為孩子將來會被別人欺負，所以我今天就要打孩子嗎？_ The myth of trainable resilience is not only the domain of the backward, ignorant, and uneducated. It originates from some research on rats in the 1950s. It permeates well-educated and open-minded families. Amazingly, I hear that even from high-IQ teachers. It all comes from a painful ignorance or misunderstanding of neuroscience. The pernicious myth of beneficial exposure to stress needs to be combated vigorously. It hurts kids around the world, all the time. The thinking goes like this: if muscle stress makes it stronger, if bone stress make it harder, if brain effort makes it smarter, then early waking makes the kid resistant to early waking stress, or maternal separation makes the kid resistant to adversities of life, etc. 因為 20 世紀 50 年代一些對老鼠的研究，抗壓能力是可訓練的這一錯誤觀念不僅備受那些落后，無知和未受過教育的人信賴，同時也滲透到受過良好教育和思想開放的家庭。更令人驚訝的是，我甚至從高智商的教師那里聽到了這種說法。這一切都源于對神經科學的極度誤解和無知。壓力帶來好處這一有害的傳言需要大力打擊。它每時每刻都在傷害世界各地的孩子。這種想法就像：如果肌肉壓力使它變得更強壯，如果骨骼壓力使它變得更堅硬，如果大腦的努力使它變得更聰明，那么早起就會使孩子抵抗早起的壓力？或者母親的分離的痛苦就會使孩子抵抗生活中的逆境嗎？等等。 The problem is that not all tissues and systems are trainable, and not all degrees of stress bring improvement. It is hard to break natural barriers in height or vision with training. You cannot exercise your teeth to crush diamond or adapt your brain to banging the head against the wall. Excess stress will tear muscles and break the bones. If resistance to [chronic stress](https://supermemo.guru/wiki/Chronic_stress) was trainable, we would have [Romanian orphans](https://en.wikipedia.org/wiki/Romanian_orphans) taking leadership in NASA, or winning in Formula One. 問題是并非所有組織和系統都是可訓練的，并且并非所有程度的壓力都會帶來改善。通過訓練很難打破身高或視力的天然限制。你不能鍛煉牙齒來壓碎鉆石或讓你的大腦適應將頭撞到墻上的沖擊。過度的壓力會撕裂肌肉并打破骨骼。如果對[慢性壓力](https://supermemo.guru/wiki/Chronic_stress)的抵抗力是可訓練的，我們就會讓[羅馬尼亞孤兒](https://en.wikipedia.org/wiki/Romanian_orphans)在 NASA 中擔任領導，或者在一級方程式賽車中獲勝。 > **The younger the brain, the greater the possible negative impact of chronic stress.** > > **大腦越年輕，慢性壓力可能產生的負面影響就越大。** ### 18.4 Adaptation to stress ### 適應壓力 When a fighter is to face an opponent in the ring, his body activates a stress response. Fighting is stressful. Stress response helps to fight better. Having spent many hours in the ring, fighters understand risks and dangers better. They know how to avoid punches. Stress level in good fighters is reduced. This is **knowledge-based adaptation to stress**. With experience, fighters understand the game of fighting better. In boxing, top-level competitors may drive this knowledge-based adaptation to the point of actually enjoying the prospect of a risky encounter. 當拳擊手在拳擊場上面對對手時，他的身體會產生壓力反應。斗爭是壓力來源。壓力反應有助于更好地戰斗。在拳擊場上打了好幾個小時之后，拳手們對風險和危險有了更好的理解。他們知道如何避免挨打。優秀拳擊手的壓力水平會降低。這是**基于知識的壓力適應**。有了經驗，拳擊手們就能更好地理解拳擊比賽。在拳擊比賽中，頂級選手可能會將這種基于知識的適應能力提升到實際戰斗中，從而享受拳擊場上的邂逅。 There are many ways we can adapt to stress using good practise, habits or procedures. For example, I advocate an approach in which the last 2-4 hours of the waking day are protected from stress. This is the time when the phone should be off and the employee should be protected from the employer \(if his particular profession permits such an arrangement\). This is the time when reading e-mail should be prohibited. This is the time when job-related investigations should be closed. Surfing on the net should be limited to unexciting or pleasurable areas of interest. Even then it may negatively affect the circadian cycle due to the exposure to blue light. 我們有很多方法可以通過良好的實踐，習慣或程序來適應壓力。例如，我提倡一種方式，在醒著的最后 2 - 4 個小時免受壓力。這段時間應該關掉電話，員工應該遠離雇主（如果他的職業允許這樣做的話）。這段時間應該禁止閱讀電子郵件。這時應該結束與工作有關的調查或安排。上網應該限制在不令人興奮或愉快的興趣領域。即便如此，由于暴露在藍光下，它也會對晝夜周期產生負面影響。 The stress that should be avoided in the evening, when experienced at mid-day, may have a beneficial impact on the mind and intellectual performance. We would call it [eustress](https://en.wikipedia.org/wiki/Eustress). When timed differently, e.g. before sleep, the stress response may be exaggerated, harmful, or interfere with good sleep. When good habits help avoid or cope with stress, I call it **procedural adaptation to stress**. 在晚上應該避免的壓力，當在中午經歷時，可能對大腦和智力表現更加有益。我們稱之為[良性壓力](https://en.wikipedia.org/wiki/Eustress)。如果時間不同，例如在睡眠前，壓力反應可能被身體放大，有害或干擾良好的睡眠。當良好的習慣有助于避免或應對壓力時，我稱之為**壓力的程序性適應**。 Locke and Rousseau have long understood that exposing a kid to a stress of "_season, climates, elements_" is a good thing. This is not adaptation to stress, it is **physiological adaptation** to environmental stressors. Winter swimming might be stressful, and exposure will result in knowledge-based and procedural adaptations. However, there is also a vital physiological component where physiological adaptation to cold exposure takes away the edge from the stressor. Locke 和 Rousseau 早就明白，讓孩子面對「_季節，氣候，元素_」的壓力是一件好事。這不是對壓力的適應，而是對環境壓力的**生理適應**。冬季游泳可能會帶來壓力，暴露在水中會使孩子習得基本常識和壓力的程序性適應。然而，這一適應過程還有一個重要的生理組成部分，即對寒冷環境的生理適應消除了應激源的有害影響。 Last but not least there is attenuation and learned helplessness. We can adapt to stress by making the brain stop responding to the stressor. Metaphorically speaking, we can damage and silence portions of the brain. Let's call it: **adaptation via injury**. This is what happens in animals deprived of freedom. This also happens in kids whose freedom is taken away by coercive schooling. At some point, coerced learning is no longer stressful. Children become numb and disinterested. 最后同樣重要的是，自我逃避和習得性無助。我們可以通過讓大腦停止對壓力源做出反應來適應壓力。比喻說，我們可以損傷大腦的某些部分并使其沉默。我們稱之為：**通過傷害適應**。這就是被剝奪自由的動物所發生的事情。這種情況也發生在自由被強制性教育剝奪的孩子身上。在某些時候，強迫學習不再有壓力。孩子們變得麻木不仁。 We are all aware of those coping mechanisms. This is why many parents easily fall victim to the belief that exposure to stress is a good preparation for adult life. We can easily get misled by inaccurate hints on **authoritarian parenting**. Williams sisters, Serena and Venus, accomplished the impossible with a seemingly authoritarian father. However, few people notice that this training had actually been guided by talents within. A seemingly strict father can actually capitalize on natural inner drives of kids who propel themselves to excellence with a degree of rigid guidance well-enclosed or approaching the optimum [push zone](https://supermemo.guru/wiki/Push_zone). In a similar manner, Laszlo Polgar made his daughters spend inordinate hours over chess. He drove them to the top of the world in chess rankings. It is underestimated that kids must actually learn to love chess in the first place. Such a love and passion are the key to success. 我們都知道這些應對機制。這就是為什么許多父母很容易成為這種觀念的受害者，他們認為壓力是為成年生活做好準備的良好條件。我們很容易被**育兒權威**的不準確暗示誤導。Williams 姐妹，Serena 和 Venus，在一個看似獨裁的父親教育下完成了令人驚嘆的成就。然而，很少有人注意到這種訓練實際上是由內在的天賦引導的。一個看似嚴格的父親實際上可以充分利用孩子們的自然內在動力，他們通過一定程度的嚴格指導將自己推向卓越，或者接近最佳[推動區](https://supermemo.guru/wiki/Push_zone)。以類似的方式，Laszlo Polgar 讓他的女兒們在國際象棋上花了大量的時間。在國際象棋排名中將她們帶到了世界之巔。孩子們必須首先學會熱愛象棋，這一點被低估了。這樣的愛和激情才是成功的關鍵。 Many a parent may be tempted to emulate Williams or Polgar accomplishments in total oblivion of the primary rule: **kids should never be exposed to chronic stress**. Their brains are too young. Their minds are too immature. They cannot effectively employ knowledge-based or procedural adaptation to stress. Instead, they will adapt via [learned helplessness](https://supermemo.guru/wiki/Learned_helplessness) and their brain growth will be stunted. 許多父母可能會試圖效仿 Williams 或 Polgar 的成就，卻完全遺忘了一條基本準則：**孩子們永遠不應該長期處于慢性壓力下**。他們的大腦太年輕了。他們的思想太不成熟了。他們無法有效地利用基于知識或程序的壓力來適應壓力。相反，他們將通過[習得性無助](https://supermemo.guru/wiki/Learned_helplessness)來適應，他們的大腦發育將受到阻礙。 There are benefits to eustress, and various forms of "stress" are part of a healthy training and development. However, there are no trainable defences against chronic stress, i.e. the one you get with perpetual sleep deprivation, bullying, maternal separation, child abuse, etc. Those are stresses that change the metabolism, and change the wiring of the brain. They correlate well with an increase in mental disease, behavioral disorders, addictions, etc. Chronic stress is the type of stress you go to sleep with. Characterically, this is the stress that does not go away on waking. Its chronic nature is best expressed by the fact that there is no "_rise and shine_". Chronically stressed kid wakes up with a worry. Chronic stress can persist and gnaw at you for days or weeks. Attenuation can be used to reduce the impact of inevitable stress. Professional training helps stress management in stressful jobs. However, the purpose of those is the prevention of chronic stress, procedural adaptation, or knowledge-based adaptation. Professional training does not provide biological resistance to the effects of chronic stress. 良性壓力有好處，各種形式的「壓力」是健康訓練和發展的一部分。然而，對于長期的壓力，如長期睡眠不足、恃強凌弱、父母分居、虐待兒童等，沒有可訓練的防御措施。這些壓力會改變新陳代謝，改變大腦的線路。它們與精神疾病，行為障礙，成癮等的增加密切相關。慢性壓力是你睡覺時的壓力類型。特點是，這種壓力不會在醒來時消失。它的長期性集中表現在個人沒有「_成就與光彩_」。長期壓力大的孩子一覺醒來仍然憂心忡忡。慢性壓力的折磨可以持續存在幾天或幾周。自我逃避可用于減少不可避免的壓力影響。專業培訓有助于在壓力工作中進行壓力管理。然而，這些目的是預防慢性壓力，程序適應或基于知識的適應。在慢性壓力的影響下，專業培訓不能提高個體生理上的抵抗能力。 ### 18.5 Preparation for adulthood ### 為成年做準備 #### 18.5.1 Stress resilience training #### 壓力適應訓練 Older psychologists and educators have often been biased by years of analysis of institutionalized children. As a result, they may perpetuate the myth born in the 1950s: "_sour faces in kids are ok because duty and discipline are educational_"! They believe that a well-organized kindergarten group is better than a rowdy sports field crowd of mixed-aged peers. That thinking is directed at preparing the kids to live in the modern adult world. 早一輩的心理學家和教育工作者往往會因為多年來對兒童制度化的分析而產生偏見。因此，他們可能會延續 20 世紀 50 年代得出的荒誕說法：「_孩子們不開心沒什么大不了的，因為責任和紀律是有教育意義的！_」他們認為，一個組織良好的幼兒園團體比一群吵吵鬧鬧的混合年齡段的同齡人要好。這種想法是為了讓孩子們為生活在現代成年人世界做好準備。 The opposite is true. Freedom is a better way to shape a better future character. We teach kids to tolerate the reality, while they should rather let their reason figure out what is tolerable and what is welcome in proportion to brain development. Why tolerate toilet, sleep, meal, or sport timing restrictions in violation of the [circadian cycle](https://supermemo.guru/wiki/Good_sleep)? Why tolerate departures from the [natural creativity cycle](https://supermemo.guru/wiki/Natural_creativity_cycle)? It is smarter to be intolerant and learn to adapt in proportion to brain power and one's own intolerance! Let's adapt the world to humans, not the other way around. Children can be a great factor of change in that respect. 而事實正好相反。自由是塑造更美好未來品格的更好方式。我們教孩子們容忍現實，而他們更應該讓他們的理性來決定什么是可以容忍的，什么是受歡迎的，與大腦發育成正比。為什么要忍受解手、睡眠、吃飯或運動的時間限制而違背[生理周期](https://supermemo.guru/wiki/Good_sleep)呢？為什么要容忍與[自然創造周期](https://supermemo.guru/wiki/Natural_creativity_cycle)的背離？更聰明的做法是不容忍，并學會適應大腦的能力和自己的不容忍!讓世界適應人類，而不是反過來。在這方面，兒童可以成為改變的重要因素。 **Youth should be devoted to brain development**. There is no stronger weapon than a well-developed brain. Learning and "preparation" come easy to a brisk brain. They can proceed in proportion to maturity. They can capitalize on the [learn drive](https://supermemo.guru/wiki/Learn_drive) with minimal assistance from [optimum push](https://supermemo.guru/wiki/Push_zone). **青年應該致力于大腦的發展**。沒有比發達的大腦更強大的武器了。學習和「計劃」對一個活躍的大腦來說很容易。它們可以一點一點地讓大腦成熟起來。他們可以利用[學習內驅力](https://supermemo.guru/wiki/Learn_drive)，而幾乎不需要最佳[推動區](https://supermemo.guru/wiki/Push_zone)的幫助。。 #### 18.5.2 Discipline training #### 自律訓練 Preparation for adulthood is not only about stress resilience. Many educators claim that kids who suffer no discipline won't be able to adapt to a job that requires a submission. This is false. All animals follow an instinctive drive for freedom. This drive has evolutionary benefits. Captured deer will struggle to the point of injury. Restrained puppy will yelp for freedom of space. Human mind that grows free from shackles will retain the quest for open spaces and freedom till the very end of life. For a healthy brain, there is very little difficulty in achieving self-restraint and self-discipline through reason. Limits on freedom in childhood may generate stress that may limit brain development that, later in life, paradoxically, will make it harder to impose self-discipline. On the other side of the equation, freedom fosters creativity, which is an equally priced possession. You do not need to be an employer to know that it is far easier for a creative individual to self-impose restraint than for a well-disciplined soldier to [become creative on demand](https://supermemo.guru/wiki/Creativity:_abundant_but_suppressed!). Preparation for adulthood needs to take into account the immaturity of the brain. Taking on a hard 9-5 job may be easy for a high-IQ thirty-year-old. The same job may be highly stressful for a teen, bad for health for a 10-year-old, or a plain brain destroyer for a 5-year-old. We should celebrate the fact that we no longer need to send 8 year olds to handle a factory assembly line to earn a living. 為成年做準備不僅僅是為了應對壓力。許多教育工作者聲稱，沒有自律的孩子將無法適應將來的工作。這么說是錯誤的。所有的動物都本能地追求自由。這種驅動力具有進化上的好處。被捕獲的鹿會掙扎到受傷的程度。被約束的小狗會為自由的空間狂吠。從枷鎖中解放出來的人之心靈，將會保留對開放空間和自由的追求，直到生命的盡頭。對于一個健康的大腦來說，通過理性來實現自我約束和自律是非常容易的。童年時期對自由的限制可能會產生壓力，這可能會限制大腦的發育，而在以后的生活中，矛盾的是，這將使自律變得更加困難。在等式的一邊，自由促進創造力，而創造力是一種同等價值的財產。你不需要成為一名雇主就能知道，一個有創造力的人自我約束要比一個紀律嚴明的士兵[根據需要變得有創造力](https://supermemo.guru/wiki/Creativity:_abundant_but_suppressed!)容易得多。為成年做準備需要考慮到大腦的不成熟。對于一個高智商的 30 歲的人來說，從事朝九晚五的工作可能很容易。同樣的工作對一個十幾歲的孩子來說可能是非常有壓力的，對一個 10 歲的孩子來說可能是有害健康的，或者對一個 5 歲的孩子來說可能是一個完全的大腦破壞。我們應該慶祝這樣一個事實，我們不再需要送 8 歲的孩子去工廠流水線上工作來為自己謀生。 ### 18.6 Homeschooler's sleep ### 在家上學者的睡眠情況 Homeschoolers often boast that what they like most about learning at home is that they can get good sleep. **The right to get good sleep should be a basic human right for children**. Some professions involve inevitable sleep deprivation or interference with chronobiology. However, adaptations to "messy sleep" lifestyle are predominantly procedural, not biological. Going to sleep early, and sticking to regular sleep hours are both procedural adaptations. The only significant biological adaptation is the possibility of determining the sleep phase via [chronotherapy](http://super-memory.com/articles/sleep.htm#Curing_DSPS_and_insomnia). In the course of 2-3 weeks, an owl can be made into an early bird with the tools of chronobiology. This is again procedural adaptation that capitalizes on a single property of the sleep control system: [sleep phase](http://super-memory.com/articles/sleep.htm#Curing_DSPS_and_insomnia). This is not a biological adaptation that helps reduce the effects of sleep deprivation once it occurs. 在家上學的孩子經常自豪說，他們最喜歡在家學習的原因是他們可以睡個好覺。**獲得良好睡眠的權利應該是兒童的一項基本人權**。有些職業不可避免地會導致睡眠不足或生物鐘紊亂。然而，適應「凌亂的睡眠」生活方式主要是程序性的，而不是天生的。早睡和堅持規律的睡眠時間都是后天規范的適應。唯一重要的生物適應是通過[時間調整](http://super-memory.com/articles/sleep.htm#Curing_DSPS_and_insomnia)決定可能的睡眠階段。在 2 - 3 周的過程中，夜貓子可以用[時間生物學](http://super-memory.com/articles/sleep.htm#Curing_DSPS_and_insomnia)的方式變成一只早起的鳥。這又是一種程序化的適應，利用了睡眠控制系統的一個單一屬性：[睡眠階段](http://super-memory.com/articles/sleep.htm#Curing_DSPS_and_insomnia)。但是當睡眠剝奪一旦發生，這并不是一種有助于減少壓力影響的生物適應。 Torturing kids with an alarm clock to train school discipline is as bad as feeding them with alcohol. Both affect brain structures and permanently change lives. The only difference is that alarm clocks are still socially acceptable. 用鬧鐘來折磨孩子來訓練學校紀律就像讓他們酗酒一樣糟糕。兩者都會影響大腦結構，并永久地改變個人的生活。唯一的區別是，鬧鐘在社會上仍然是可以接受的。 For contrast, imagine giving a child a 50ml glass of vodka in the morning. In terms of ravages to the brain and personality, this might be an alcohol equivalent of waking the kid up 2 hours before his or her optimum waking time \(which might be the case for half the kids\). Biologically speaking, the body can mount a degree of resistance to alcohol by streamlining the enzymatic engine needed to metabolise ethanol. In an extreme case, there might be no damage from alcohol. There are virtually no defenses against neural effects of sleep deprivation. Once you incur deprivation, you certainly incur damage. 相比之下，想象一下早上給孩子一杯 50 毫升的伏特加。就對大腦和性格的破壞而言，這可能相當于「酒精」先生在孩子最佳清醒時間的兩小時前把他叫醒（這可能是一半孩子的情況）。從生物學上講，身體可以通過簡化代謝乙醇所需的酶引擎，對酒精產生一定程度的抵抗力。在極端的情況下，酒精可能不會造成傷害。事實上，睡眠剝奪對神經系統的影響是無法抵御的。一旦你遭受剝奪，你一定會遭受傷害。 **We should never train kids to resist stress of sleep deprivation by exposure**. Trainability and adaptability are minimal. Damage is real, serious and long-lasting. Sleep deprivation in kids is one of the prime forces counteracting the [global increase in intelligence](https://en.wikipedia.org/wiki/Flynn_effect). **我們永遠不應該訓練孩子們通過這種方式來抵抗睡眠不足的壓力**。可訓練性和適應性是最小的。損害是真實的、嚴重的和長期的。兒童睡眠不足是阻礙[全球智力增長](https://en.wikipedia.org/wiki/Flynn_effect)的主要因素之一。 See also: [How to reduce the impact of stress on sleep](http://super-memory.com/articles/sleep.htm#Stress) 另請參閱：[如何減輕壓力對睡眠的影響](http://super-memory.com/articles/sleep.htm#Stress) ### 18.7 Optimum stress exposure ### 最佳壓力接觸 Stress can be acute, i.e. sudden. It can also be chronic, i.e. long lasting. It is the [chronic stress than does most of the damage](http://www.humanstress.ca/stress/understand-your-stress/acute-vs-chronic-stress.html). 壓力可能是急性的，即突然的。它也可以是慢性的，即持久的。而[慢性壓力比大多數壓力傷害都要嚴重](http://www.humanstress.ca/stress/understand-your-stress/acute-vs-chronic-stress.html)。 The formula for optimum stress exposure in development is pretty simple. **Kids should never be exposed to chronic stress**. [Eustress](https://en.wikipedia.org/wiki/Eustress) is welcome, esp. as a motivator. Acute stress can be employed only when there are demonstrable effects of known benefits. The underlying idea is that chronic stress is a brain destroyer. Via hypothalamic–pituitary–adrenal axis, chronic stress leads to restrictions on neurogenesis, brain growth and development. Even though [stress can improve learning](https://supermemo.guru/wiki/Learning_acceleration_via_stress), the benefits are short-term, and long-term outcomes are negative. 研究過程中最佳承受壓力公式相當簡單。孩子們不應該長期承受壓力。 [良性壓力](https://en.wikipedia.org/wiki/Eustress)是受歡迎的，尤其是作為一個激勵因素。急性應激只有在已知益處有明顯效果時才能使用。潛在的觀點是，長期的壓力是大腦的破壞者。慢性應激通過下丘腦-垂體-腎上腺軸，導致神經生長、大腦生長發育受到限制。盡管[壓力可以提高學習](https://supermemo.guru/wiki/Learning_acceleration_via_stress)，但好處是短期的，長期的結果是負面的。 The approach of stress shielding should be extended beyond puberty or perhaps even further. Not only is the brain still developing fast, at puberty, hormonal hurricanes blow through the young body. Stress in childhood and in adolescence is associated with changes in the brain structure and the development of mental disorders later in life. 壓力屏蔽的方法應該延伸到青春期以后，甚至更遠。在青春期，不僅大腦仍在快速發育，荷爾蒙颶風還會吹過年輕的身體。童年和青少年時期的壓力與大腦結構的變化以及晚年精神障礙的發展有一定的關系。 Only fully formed brain is equipped with tools for declarative and procedural training that may help one [cope with stress](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Adaptation_to_stress). By procedural training, I mean rational choice of procedures that help cope with stress as opposed to natural neurohormonal responses to chronic stress that are always detrimental. An example of stress-combating procedure is the skill to compress stressful stimuli into selected windows in the [natural creativity cycle](https://supermemo.guru/wiki/Natural_creativity_cycle), e.g. to precede or coincide with exercise, while protecting sensitive windows in the cycle, e.g. creativity windows, or the time before sleep when all stressors should be avoided, if possible, for the sake of uninterrupted well-timed healthy sleep. An adult can easily organize his day and employ such a circadian procedure to minimize the negative effects of stress. A child may find it difficult. Moreover, all exposure to stress affects brain development. In case of chronic stress, that effect is invariably negative. 只有完全成形的大腦才具備進行陳述性和程序性訓練的工具，這些訓練可以幫助人們應對壓力。我所說的程序訓練，指的是理性地選擇有助于[應對壓力的方式](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Adaptation_to_stress)，而不是神經激素對慢性壓力的自然反應。與壓力斗爭的一個例子是在[自然創造力周期](https://supermemo.guru/wiki/Natural_creativity_cycle)中將壓力刺激壓縮到特定場景中的能力,例如，創造性的場景，或睡覺前的時間，如果可能的話，應該避免所有的壓力因素，以便擁有不間斷的健康睡眠。一個成年人可以很容易地安排他的一天，并采用這樣的晝夜節律程序來最小化壓力的負面影響。孩子可能會覺得很難。此外，所有的壓力都會影響大腦發育。對于慢性壓力，這種影響總是消極的。 Major stressors may be unavoidable. Death of a parent is one of the worst stressors a child can face. This may be a matter of chance. However, most parents in modern world expose kids to chronic stress that can be avoided. Daycare is a prime example. Early weaning is another. Separating a child from her mom for the night, or waking kids early are also frequently exercised. 主要的壓力源可能是不可避免的。父母的死亡是孩子可能面臨的最嚴重的壓力之一。這可能是偶然的。然而，現代世界的大多數父母都會讓孩子面臨可以避免的慢性壓力。幼兒園是一個很好的例子。早期斷奶是另一種。將孩子與母親分開過夜或早早叫醒孩子也經常被用來鍛煉孩子的抗壓能力。 In addition to negative impact of stress hormones on the brain, there is a problem of epigenetic control of brain growth in response to environmental stressors. In short, the brain uses genetic machinery to get ready for the evil and dangerous world as reflected by child's environment or her perception thereof. A child raised in an unquestionably loving atmosphere is likely to develop all the neural weaponry needed to deal with stress on declarative and procedural platforms. On the other hand, child exposed to a major trauma or chronic stress will develop a brain with a different neurohormonal profile that is more likely to enhance neurotic aspects of his personality, increase chances of depression, reduce cortisol receptors in the hypothalamus and the hippocampus, remove CRH and ACTH release breaks, provide for the cortisol-oriented dominance of the HPA axis \(hyperactive stress system\), stunt neurogenesis, affect synaptic pruning, lower hippocampal volume, result in weaker hippocampal control, and so on. 除了應激激素對大腦的負面影響之外，還有一個表觀遺傳控制的問題，即對環境應激源的大腦生長作出反應。簡而言之，大腦使用遺傳機制為兒童所處環境或對環境的感知所反映的邪惡和危險世界做好準備。在毫無疑問的愛心氛圍中長大的孩子可能會開發出處理陳述性和程序性平臺壓力所需的所有神經武器。另一方面，暴露于嚴重創傷或慢性壓力的兒童會發展出一種具有不同神經激素特征的大腦，這種大腦更有可能增強其個性，增加抑郁的機會，減少下丘腦和海馬體中的皮質醇受體，去除 CRH 和 ACTH 斷裂釋放，提供 HPA 軸的皮質醇定向優勢（過度活躍的應激系統），阻礙神經傳遞的發生，影響突觸修剪，降低海馬體體積，導致的海馬體控制較弱，等等。 > **The formula for genius is parental love. Exposure to trauma and chronic stress are harmful to brain growth.** > > **天才的公式是父母的愛。暴露于創傷和慢性壓力對大腦生長有害。** The inevitable exposure to significant stress should be phased in gradually in adulthood when the brain is fully formed. 當大腦完全成型時，不可避免的暴露于顯著的壓力應該在成年期逐步分階段進行。 Paradoxically, mixing up stress with love and shelter may be dangerous as well. The kid exposed to the stress of bullying may deepen the injury by ruminating his predicament in the confines of a loving home. This is why parents should also learn about the art of [stress inoculation](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Stress_resilience), which has nothing to do with chronic stress. 矛盾的是，將壓力與愛情和庇護混合起來也可能是危險的。受到欺凌壓力的孩子可能會在充滿愛的家庭里反復思考自己的困境，從而加深傷害。這就是為什么父母也應該了解[壓力轉移](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Stress_resilience)的形式，這與慢性壓力無關。 ### 18.8 Stress resilience ### 壓力適應力 If optimum stress exposure implies avoiding [chronic stress](https://en.wikipedia.org/wiki/Chronic_stress) in childhood, how come some behavioral research in animals indicate that stress may improve resilience? For example, intermittent maternal separation may lead to more independent and emotionally sturdy animals? See: [Stress inoculation may improve resilience later in life](https://supermemo.guru/wiki/Stress_inoculation_may_improve_resilience_later_in_life) 如果最佳的壓力承受意味著避免兒童期的[慢性壓力](https://en.wikipedia.org/wiki/Chronic_stress)，為什么一些動物的行為研究表明壓力可以提高適應力？例如，間歇性的母親分離可能導致更獨立和情緒更堅強的動物？請參閱：[壓力轉移可以改善日后生活對壓力的適應力](https://supermemo.guru/wiki/Stress_inoculation_may_improve_resilience_later_in_life) The emphasis must then again go on the "chronic" aspect of chronic stress. Some forms of stress are good. They help learning. Locke and Rousseau spoke of hardening. [Psychology literature uses terms such as inoculating or toughening](https://supermemo.guru/wiki/Chronic,_acute_and_intermittent_stress_exposure). In many circumstances stress is good for learning, development, and mental health. It can indeed lead to improved stress resilience. 然后，重點必須再次放在慢性壓力的「慢性」方面。某些形式的壓力是好的。它們幫助學習。Locke 和 Rousseau 談到了強化。[心理學文獻使用諸如接種或增韌之類的術語](https://supermemo.guru/wiki/Chronic,_acute_and_intermittent_stress_exposure)。在許多情況下，壓力有利于學習，發展和心理健康。它確實可以改善壓力適應力。 Maternal separation has negative connotations, but we do not aim at making kids dependent on their mom until teen years. Separation is actually a goal of upbringing. In other words, it needs to proceed. It only needs to proceed incrementally and with respect to biological rhythms. The younger the kid, the greater the effect of separation. It should be avoided at times of sleep, or at nursing \(before weaning\). It should be avoided at times of crisis, incl. daily circadian drop in stress resilience, e.g. before sleep. Other than that, separation and exposure to acute stress can do wonders to healthy development, incl. emotional development. The best formula for incremental separation: let the kid decide! 孩子離開母親有負面的影響，但我們的目標不是讓孩子在青少年時期依賴母親。分離實際上是成長的目標。換句話說，它需要繼續下去。它只需要按照生物節律循序漸進地進行。孩子越小，分離的影響越大。在睡覺時或哺乳時（斷奶前）應該避免分離。在有危險時應該避免，包括，壓力恢復的每日晝夜節律下降，例如睡覺前。除此之外，分離和暴露于應激壓力可以創造健康的發展，包括情感的發展產生神奇的作用。漸進分離的最佳公式:讓孩子自己決定! Is it then a good idea to throw a kid out of a boat in the middle of a lake to teach him how to swim? 那么把一個孩子從湖中間的船上扔下水教他如何游泳是一個好主意嗎？ I keep emphasizing the role of love in family and the need to protect kids from chronic stress. Should this not then be an outrageous and cruel idea? 我一直強調愛在家庭中的作用以及保護孩子免受慢性壓力的需要。難道這不是一個令人憤慨和殘忍的想法嗎？ It actually depends on circumstances. In principle, this is not how effective swimming lessons should be delivered. However, there are many variables that will determine the outcome: 這實際上取決于具體情況。原則上，這不是游泳課程的有效性。但是，有許多變量將決定結果： * **Child's interpretation**: the best primary indicator is the child's reaction to the event. Is it horror, or perhaps elation? This component is strongly related to personality, disposition, and context * **兒童的主觀理解**：最主要的指標是兒童對事件的反應。是恐怖，還是興高采烈？這個組成部分與個性，性格和背景密切相關 * **Child's age**: right after birth, kids are pretty well adapted to diving and even surviving on the surface of water on their back. Throwing an untrained adult out of a boat is far less likely to bring anything good. Trying to teach a 50-year-old to swim is close to mission impossible. There are critical period windows in brain growth where stressful stimuli produce different programming effects on brain development, esp. in early childhood * **孩子的年齡**：出生后，孩子們非常適應潛水，甚至可以在水面上仰面生存。將未經訓練的成年人從船上扔出去的適應可能性要小得多。試圖教一個50歲的人游泳是不可能完成的任務。在大腦發育的關鍵時期，壓力刺激會對大腦發育產生不同的編程影響，尤其是在幼兒時期。 * **Circadian frame**: a child woken up prematurely in the early morning and thrown into cold water may experience true horror. The same kid at its circadian prime may cope pretty well, and in extreme cases, enjoy the experience * **晝夜節律**：一個孩子在清晨過早地醒來并被扔進冷水中可能會遇到真正的恐怖。同樣的孩子在生理周期的黃金時期可能會應付得很好，在極端的情況下，會享受這種體驗。 * **Sense of safety**: it is important who does the throwing. It is a securely attached caregiver \(e.g. a loving parent\)? Or is it an oppressor \(e.g. hated step parent\)? * **安全感**：重要的是誰來傳遞這種意識。它是一個安全依附的照顧者\(例如一個慈愛的父母\)?或者是壓迫者\(比如被憎恨的繼父或繼母\)？ You may wonder why I picked this scary example with a boat. For ethical reasons, scientists would find it hard to execute similar experiments with monkeys, let alone children. We may never get a good scientific verdict on the procedure. However, it so happens that I know two brothers who have been trained using the said method \(aged 19 and 13 in 2016\). Both brothers are a picture of physical and mental health. Both do ok at school. Both are good swimmers. However, the older brother carries scars of his early training. When I asked him to swim across the pool under water, he hesitated. He admitted that longer periods without breathing under water bring back the horrifying memories from childhood. The younger brother does not have such issues. He actually does not even remember the shock training. Perhaps the variables listed in my analysis above played differently for him. The entire story is based on older brother's recollections. I was not able to take another angle from their radical father. Later in life, he turned to alcohol, abandoned his family, and moved to Germany. I would not be surprised if alcohol played a role in his choice of swimming lesson methodology. 你可能想知道我為什么用船來做這個可怕的例子。出于道德原因，科學家們發現很難用猴子進行類似的實驗，更不用說兒童了。我們可能永遠不會對這個過程有一個好的科學結論。然而，碰巧我知道有兩個兄弟使用過上述方法接受過培訓（2016 年為 19 歲和 13 歲）。兄弟倆的身體和精神都很健康。兩個都在學校表現良好。他們都是游泳好手。然而，哥哥帶著他早期訓練的傷疤。當我讓他在水下游泳時，他猶豫了。他承認，沒有在水下呼吸的較長時間帶回了童年時代的可怕記憶。弟弟沒有這樣的問題。他實際上甚至不記得沖擊訓練。也許我上面分析中列出的變量對他來說有所不同。整個故事都基于哥哥的回憶。我無法從激進的父親那里獲得他的看法。在那之后，他開始酗酒，拋棄了家庭，搬到了德國。如果酒精對他選擇游泳課的方法有影響，我不會感到驚訝。 > Personal anecdote. [Why use anecdotes?](https://supermemo.guru/wiki/Why_use_anecdotes%3F) > > 個人軼事。[為什么要使用軼事？](https://supermemo.guru/wiki/Why_use_anecdotes%3F) > > Why am I not outraged at this parental attitude? The reason is that my first swimming lessons were in a very similar category. My brother, 16 years senior, was a great early coach and teacher. He would toss me off a 3-5 meter guard tower to deep water in a lake. I was 6 years old and I could not swim. However, the distance I needed to make was just 2-4 meters to the pier. The best part of the experience was the crowd of spectators who cheered a tiny guy taking a plunge from a height. I was a little showoff and for show I was ready to risk my life. If we review the list of factors affecting the outcome of the experience, I seem to have met all conditions for making it fun, positive and effective. I loved the crowd and cheers. I was not too old to be anxious. It was a middle of a hot day, and I trusted my brother as no one else in the world. It was great. After this radical start, I gradually improved my swimming skills to cross many scary lakes and rivers before my teens. Interestingly, later in life, I became more risk averse and lost some of my resilience, mostly through neglect. Last but not least, I was powerfully impacted by the movie "_The Jaws_". By the time I was 17 years old, swimming across a lake or out into sea would always bring back some scenes from the movie. > > 為什么我對這種父母態度不感到憤怒？原因是我的第一次游泳課程屬于非常相似的情況。我哥哥比我大 16 歲，是一位偉大的幼兒早教和老師。他會把我從一個 3 - 5 米高的警衛塔扔到湖里的深水里。那時我 6 歲，我不會游泳。然而，我距離碼頭只有 2 - 4 米。這次經歷的最佳部分是一群觀眾，他們為一個從高處跳下的小個子歡呼。我有點愛炫耀，為了表演我已經準備好冒險了。如果我們回顧一下影響體驗結果的因素列表，我似乎已經滿足了讓它變得有趣、積極和有效的所有條件。我喜歡人群和歡呼。我還沒有老到看淡世俗的地步。那是一個大熱天，我相信我的兄弟是世界上最可靠的人。太棒了。在這個刺激的開始之后，我逐漸提高了我的游泳技巧，在我十幾歲之前就穿過了許多可怕的湖泊和河流。有趣的是，在以后的生活中，我變得更加厭惡風險并且失去了一些韌性，主要是由于忽視。最后，我受到電影「大白鯊」的強烈影響。在我 17 歲的之后，游泳穿過湖泊或者進入大海總會讓我想起電影中的一些場景。 [Peter Gray](https://supermemo.guru/wiki/Peter_Gray) advocates trustful parenting. In the present world, it seems awfully hard, but without a degree of risk and hardening, we won't raise a generation of conquerors, astronauts, CEOs or perhaps even Einsteins. [Peter Gray](https://supermemo.guru/wiki/Peter_Gray) 提倡信任教育。在當今世界，它似乎非常艱難，但如果沒有一定程度的風險和強化，我們就不會培養一代征服者，宇航員，首席執行官甚至愛因斯坦。 [John Taylor Gatto](https://supermemo.guru/wiki/John_Taylor_Gatto:_I_refuse_to_hurt_children) is even more radical. He claims that [Richard Branson](https://en.wikipedia.org/wiki/Richard_Branson)'s mother inspired him with the best formula for raising genius. When Branson was four, his mom, with his nod, dropped him off miles from home to find his way back on his own. Branson needed 8 hours. He succeeded and later claimed it was one of the best lessons he got in life. Nothing seemed like an impossible challenge any more. [John Taylor Gatto](https://supermemo.guru/wiki/John_Taylor_Gatto:_I_refuse_to_hurt_children) 更加激進。他聲稱，[Richard Branson](https://en.wikipedia.org/wiki/Richard_Branson) 的母親用他最好的撫養天才法激勵他。當 Branson 四歲的時候，在他的同意下，他媽媽把他從家里甩了出去，找回了自己的路。布蘭森用了 8 個小時。他成功了，后來聲稱這是他生命中最好的課程之一。似乎再也沒有什么是不可能戰勝的了。 > Personal anecdote. [Why use anecdotes?](https://supermemo.guru/wiki/Why_use_anecdotes%3F) > > 個人軼事。[為什么要使用軼事？](https://supermemo.guru/wiki/Why_use_anecdotes%3F) > > When I was 12, in summer 1974, my mom agreed I took a bike trip on old Polish communist roads to a city 150 km away \(and later back\). Today, I recall with horror huge fully-loaded trucks wheezing by. However, this kind of trip indeed leaves some strong imprint on a young mind. I took my best friend Piotr Ruta with me. On arrival to our destination, we slept in a haystack. On the way back, in the night, without lights, we were forced to sleep in a field of wheat in rain because we took a truck on the side of the road for a police car. We got soaked and chilled to the bone. The best part of the trip was the appreciation for the warmth of home and even for a decent meal. However, this trip did not do much to our genius. I was expelled from school a few months later for bad behavior. Ruta did not even bother to go to high school. He got a job in a nearby bakery where he stayed until a day when a tram car accident resulted in amputation of his foot in his early 20s. Perhaps, to benefit better, we should have taken the trip at the age of four? > > 1974 年夏天，當我 12 歲的時候，我媽媽同意我騎自行車沿著舊的波蘭共產主義道路去 150 公里外的一個城市（后來又回來了）。今天，我驚恐地回憶起滿載貨物的大卡車呼嘯而過。然而，這種旅行確實給年輕人留下了深刻的印象。我帶著我最好的朋友 Piotr Ruta。到達目的地時，我們睡在干草堆里。在回去的路上，在沒有燈的夜里，我們被迫在雨中睡在麥田里，因為我們在路邊搭了一輛卡車去警車。我們渾身濕透，凍得透不過氣來。旅途中最美妙的部分是對家的溫暖，甚至對一頓像樣的飯的感激之情。然而，這次旅行并沒有對我們的天才產生多大影響。幾個月后，我因為行為不端被學校開除了。魯塔甚至懶得上高中。他在附近的一家面包店找到了一份工作，一直待到 20 歲出頭的某一天，一場電車車禍導致他的腳被截肢。也許，為了更好地受益，我們應該在四歲的時候就開始旅行? When tiny babies are thrown into an icehole in Ukraine, the reaction of a western mom is nearly universal: horror. As babies are pretty poor at "_planning ahead_", anticipatory chronic stress is not a factor. Therefore, the ultimate litmus test is the baby's response. If temporary shock is promptly replaced with a wide smile or euphoria, this type of acute stress exposure is likely to do a lot of good, in terms of overall health, brain health, and resilience. 當小小的嬰兒被扔進烏克蘭的一個冰洞時，西方媽媽的反應幾乎是普遍的：恐怖。由于嬰兒在「提前計劃」方面相當差，預期的慢性壓力不是一個因素。因此，最終的試金石是寶寶的反應。如果暫時的休克會立即被一個燦爛的微笑或興奮所取代，那么這種類型的急性應激暴露在整體健康，大腦健康和恢復力方面可能會有很大的好處。 In summary, **we should surround kids with love, shelter them from chronic stress, and keep the mind open when it comes to acute stress and beneficial stress inoculation**. On the other hand, **childhood without exposure to risk and acute stress is less likely to lead to resilience later in life**. 總之，**我們應該用愛來包圍孩子，避免慢性壓力，并在急性壓力和有益的壓力接種時保持心態開放**。另一方面，**沒有暴露于風險和急性壓力的兒童不太可能在以后的生活中提高恢復力**。 ### 18.9 Summary: Stress resilience ### 摘要：壓力適應力 * youth should be devoted to brain development * 青年人應該致力于大腦發展 * in development, we need to differentiate between [chronic](https://supermemo.guru/wiki/Chronic_stress) long-lasting stress and acute short-lasting stress * 在發育過程中，我們需要區分[慢性](https://supermemo.guru/wiki/Chronic_stress)長期壓力和應激短期壓力 * not all forms of stress are bad. In brain development, we need to focus on avoiding [chronic stress](https://supermemo.guru/wiki/Chronic_stress) * 并非所有形式的壓力都很糟糕。在大腦發育中，我們需要專注于避免[慢性壓力](https://supermemo.guru/wiki/Chronic_stress) * [chronic stress](https://supermemo.guru/wiki/Chronic_stress) is a brain destroyer * [慢性壓力](https://supermemo.guru/wiki/Chronic_stress)是大腦毀滅者 * maternal separation can lead to chronic stress * 產婦分離可導致慢性壓力 * early weaning, toilet training, and other forms of physiological acceleration may result in chronic stress * 早期斷奶，如廁訓練和其他形式的生理加速可能導致慢性壓力 * some forms of acute stress may help build stress resilience * 某些形式的急性壓力可能有助于建立壓力適應能力 * eustress is good stress that can act as an energizer and motivator * 良性壓力是一種很好的壓力，可以充當激勵者和激勵者 * attachment parenting does not imply stress-free upbringing * 依戀養育并不意味著無壓力的撫養 * chronic stress and depression are costly factors counteracting global increase in IQ * 慢性壓力和抑郁是抵消全球智商增長的重要因素 * adaptations to stress may be knowledge-based, or procedural * 對壓力的適應可能是基于知識的，也可能是程序性的 * stress of schooling is counteracted by learned helplessness. It can be views as "adaptation by injury" * 學習的壓力被習得性無助所抵消。它可以被視為「受傷的適應」 * we should never train kids to adapt to chronic stress. Resistance via adaptation to chronic stress in kids is negligible * 我們不應該訓練孩子適應慢性壓力。兒童通過訓練適應慢性壓力的效果可以忽略不計 * chronic stress resistance training is harmful. Instead of preparing for adulthood, exposure to chronic stress may seriously affect brain development * 慢性抗壓訓練是有害的。暴露于慢性壓力可能會嚴重影響大腦發育，而不是為成年做準備 * one of the greatest benefits of homeschooling or unschooling is free sleep * 家庭教育或非學校教育的最大好處之一是自由睡眠 * for young brains, sleep deprivation may be worse than alcohol * 對于年輕的大腦，睡眠剝奪可能比酒精更糟糕 * adherence to the [natural creativity cycle](https://supermemo.guru/wiki/Natural_creativity_cycle) is helpful in reducing chronic stress * 堅持[自然創造力周期](https://supermemo.guru/wiki/Natural_creativity_cycle)有助于減少慢性壓力 * warm household is precious in reducing chronic stress * 溫暖的家庭在減少慢性壓力方面是重要的 * trustful parenting helps built stress resilience * 信任養育有助于建立壓力適應能力 * John Taylor Gatto believes that stress inoculation is one of the best gifts a parent can give to a child * John Taylor Gatto 認為，壓力轉移是父母給予孩子最好的禮物之一 * age, personality, circadian phase, and context can turn a stressful event into a hardening event or a case for exultation * 年齡，性格，晝夜節律階段和背景可以將壓力事件變成強化事件或興奮事件