面对“当人生低谷降临，该如何应对与调整”这一课题，我们不禁要深思：如何在逆境中寻找到光明，如何以积极的心态去面对人生的起伏？

Faced with the topic of "how to cope and adjust when life's low point arrives," we cannot help but ponder: how to find light in adversity, and how to face the ups and downs of life with a positive mindset?

1. 不要怕路途中那一段阴雨天气，给你打伞的人或早或迟都会风雨兼程的来。

1. Don't be afraid of the gloomy and rainy weather on the journey; the person who will give you an umbrella will come through the stormy weather sooner or later.

2. 寻找喜好：发掘自己的兴趣爱好，让生活更加丰富多彩。

2. Seek for Interests: Uncover your own hobbies and interests to make life more colorful and diverse.

3. 寻找支持群体：加入有共同兴趣的群体，分享彼此的经验和心情。

3. Seek support groups: Join groups with shared interests to share each other's experiences and emotions.

4. 规划未来：设定明确的目标和计划，让自己有方向感。

4. Plan for the Future: Set clear goals and plans to give yourself a sense of direction.

5. 这些技巧并非一劳永逸，而是在日常生活中持之以恒地实践，才能渐渐地走出低谷，找回生活的动力和乐观态度。同时，如果你感到持续的情绪低落，建议寻求专业心理健康师的帮助。

5. These skills are not a one-time fix, but rather require consistent practice in daily life to gradually climb out of the valley and regain the vitality and optimism of life. At the same time, if you feel a continuous low mood, it is recommended to seek help from a professional mental health counselor.

6. 或许你经历了很多糟糕的事情，遇到了挫折和困难，被误解，被欺骗，被背叛，被诋毁……无论你的处境有多么糟糕，你都不要绝望。人生路漫漫，你眼前的障碍，不过是一道小小的关卡，跨过去就好了，车到山前必有路，人生就没有过不去的坎。普希金曾写道：“一切都会过去，而那过去了的，都会成为亲切的想念。”

6. Perhaps you have experienced many bad things, encountered setbacks and difficulties, been misunderstood, deceived, betrayed, and slandered... No matter how bad your situation may be, do not despair. Life is long and winding, and the obstacles in front of you are only small checkpoints that you can cross. There is a way through every mountain, and there are no insurmountable difficulties in life. Pushkin once wrote, "Everything will pass, and that which has passed will become a tender memory."

7. 接受失败：失败是成功的一部分，从中学到经验教训。

7. Accepting Failure: Failure is a part of success, from which we learn valuable lessons.

8. 记得自我鼓励：给自己一些正面的肯定和鼓励。

8. Remember to encourage yourself: give yourself some positive affirmations and encouragement.

9. 接受失败：失败是成长的一部分，不要害怕失败。

9. Embrace Failure: Failure is a part of growth, do not be afraid of failure.

10. 千里马就是志在千里，但是没有伯乐的掌控，它也不可能自由驰骋千里，人都有梦想，但是没有合适的机遇，也是不能够成功的。当你身处低谷的时候，一定要记住，并不是你没有能力，只是却缺少欣赏你的伯乐跟可使你大展宏图的机遇！

10. The千里马 has aspirations to travel a thousand miles, but without the guidance of a伯乐, it cannot freely gallop a thousand miles. Everyone has dreams, but without the right opportunities, success is not possible. When you are at a low point, remember that it is not that you lack the ability, but rather that you are missing the appreciation of a伯乐 and the opportunities that could enable you to fully realize your potential!

11. 【1】放平心态，做好眼前事

11. 【1】Maintain a positive attitude and do well what is in front of you.

12. 避免自我批评：不要过分苛责自己，要有自信和自尊。

12. Avoid self-criticism: Don't be too harsh on yourself; have confidence and self-respect.

13. 人一旦到了低谷期，一定要记住这些话，你才能慢慢熬过这个阶段

13. Once a person reaches a low point, it is important to remember these words in order to slowly get through this phase.

14. 【3】构建让人舒服的能力

14. 【3】Building the Ability to Make People Feel Comfortable

15. 东方朔是汉武帝的宠臣，红极一时，地位显赫。但他不过是一个舞文弄墨，会讲段子的文人，文不能安邦，武不能征战。既不能向汲黯那样治理一方，又不能向卫青一样驰骋沙场。只是陪伴在皇帝身边，说故事，讲笑话，插科打诨，诙谐逗趣，却成为皇帝身边最宠信的臣子。人生在世，不是说我们要靠阿谀上位，而是要让自己和环境实现和谐。他人，就构成影响我们发展的社会环境。实现了自己和他人的和谐，才能让自己容于他人，融于环境。构建让人舒服的能力，就是为了实现人与环境的和谐。

15. Dongfang Shuo was an esteemed favorite of Emperor Wu of Han, who was at the peak of his fame and status. However, he was merely a scholar who was good at playing with words and telling jokes, someone who could not bring peace to the state with his literature nor engage in battles with his martial prowess. He could not govern a region like Ji黯 or fight on the battlefield like Wei Qing. He could only accompany the emperor, telling stories, cracking jokes, and making light-hearted comments, amusing and entertaining the emperor, and thus became the most trusted minister by the emperor's side. In life, it is not about climbing the social ladder through flattery, but about achieving harmony between oneself and the environment. Other people constitute the social environment that affects our development. Only by achieving harmony between oneself and others can one be accepted by others and integrated into the environment. Building the ability to make people comfortable is to achieve harmony between people and the environment.

16. 人生本来就是一段跌宕起伏的旅程。有高峰，也有低谷；有怪石嶙峋，也有山青水碧；有无可奈何的低潮，也有乘势而上的可能。不管我们处在什么样的位置，面对怎样的生活，关键是要有一个积极的心态，和正确面对的方法。尤其在人生的低潮时，不能自乱阵脚，更不能悲观失望，自暴自弃。

16. Life itself is a journey with ups and downs. There are peaks and valleys; there are rugged cliffs and clear waters; there are inevitable lows and the possibility of riding the tide. Regardless of where we are in life, or what kind of life we face, the key is to maintain a positive attitude and adopt the right approach. Especially in the low points of life, one must not lose their composure, nor can one be pessimistic and despondent, or resort to self-abandonment.

17. 倾听内心需求：聆听自己的内心，了解自己真正想要的是什么。

17. Listen to inner needs: Listen to your inner self and understand what you truly want.

18. 设定小目标：将大目标分解成小的可行性目标，逐步实现。

18. Set small goals: Break down big goals into feasible small goals and achieve them step by step.

19. 一位哲人说：“上帝给你关闭了一扇门，同时也给你开了一扇窗。”人生不只是一种可能，生命不仅是一个样子。当你处在低潮时，努力做好眼前的事。干好手头的劳动，做好当前的工作，关心身边的人。不要觉得眼前事太平庸，太没前途，任何一件事如果做到一流，本身就拥有最好的前途。

19. A philosopher said, "When God closes a door for you, He also opens a window." Life is not just about one possibility, and life is not only one form. When you are at a low point, strive to do well what is in front of you. Do a good job with the labor at hand, perform your current duties, and care for those around you. Do not think that what is in front of you is too trivial or without prospects. Any matter, if done to the best of one's ability, inherently holds the best prospects.

20. 表达情感：学会用文字或绘画等方式表达内心感受。

20. Expressing Emotions: Learn to express inner feelings through writing, painting, or other methods.

21. 保持积极态度：尽管困难，也要保持积极乐观的态度。

21. Maintain a positive attitude: Despite the difficulties, always maintain a positive and optimistic attitude.

22. 蔡康永说：“你越会说话，别人就越舒服。别人越舒服，就越喜欢你。别人越喜欢你，你越愿意帮助你。”除了说话，还要会做事，会做人，这不是去讨好谁，不是委屈自己迎合别人，而是凡事讲分寸、知进退、懂火候。正如《红楼梦》所言：“世事洞明皆学问，人情练达即文章。”一个人不懂人情世故，不会用让人感到舒服的方式社交，最后必将自绝于他人，自绝于社会，很难得到他人的助力和支持。任何人不过都是肉体凡胎，谁也没有超能力，谁也没有独臂擎天的本事，脱离了他人的帮助，注定一事无成。

22.蔡康永 said, "The more skillful you are at speaking, the more comfortable others feel. The more comfortable others feel, the more they like you. The more they like you, the more willing you are to help them." Apart from speaking, one should also be good at doing things and being a person. This is not about flattering anyone or subjecting oneself to please others, but about knowing the appropriate measure in all things, understanding when to advance and retreat, and knowing the right timing. As the classic novel "Dream of the Red Chamber" says, "Understanding the world is knowledge, being skillful in human relations is literature." A person who does not understand the nuances of social interactions and cannot communicate in a way that makes others feel comfortable will eventually isolate themselves from others and society, and it will be difficult to gain others' help and support. Everyone is just a human being with limited abilities; no one has superpowers, and no one can hold up the sky with one arm. Without the help of others, one is doomed to achieve nothing.

23. 毛主席是现代伟大的战略家、政治家、军事家、文学家。在中国革命的关键时期，他总能带领着共产党走出低谷，摆脱困境，战胜艰难，靠的就是超卓的智慧和谋略。这些智慧和谋略不是凭空想出来的，都是和主席酷爱阅读，并有针对性、有思考的读书密切相关。他读《孙子兵法》和《三国演义》，对其中的战略战术有系统的学习和把握，并能与当下的革命战争形势紧密结合起来，最终产生巨大的威力，在党和军队最危难的关头拯救了革命，战胜了敌人，取得了一个又一个胜利。和平解放北平，先解放锦州封闭东北大门，四渡赤水，建立敌后抗战根据地，无不有着《孙子兵法》和《三国演义》的影子。毛主席爱看《红楼梦》，小说里的贾史王薛四大家族和当时民国的四大家族何其相似！都是压在人民头上的大山，都是当时腐朽阶级的缩影。

23. Chairman Mao was a great strategist, politician, military leader, and litterateur in modern times. During the critical periods of the Chinese Revolution, he was always able to lead the Communist Party out of the valley, overcome difficulties, and achieve victories, relying on his exceptional wisdom and tactics. These wisdom and tactics did not come from nowhere; they were closely related to Chairman Mao's passionate love for reading and his targeted, thoughtful approach to reading. He studied "The Art of War" by Sun Tzu and "Romance of the Three Kingdoms," and he systematically learned and grasped the strategic tactics within them. He was able to closely combine these with the current situation of the revolutionary war, ultimately producing immense power. In the most critical moments of the Party and the army, he saved the revolution, defeated the enemies, and achieved one victory after another. The peaceful liberation of Peiping, the liberation of Jinzhou to seal off the northeastern gateway, crossing the Red River four times, establishing anti-Japanese bases behind enemy lines—all these had echoes of "The Art of War" and "Romance of the Three Kingdoms." Chairman Mao loved reading "Dream of the Red Chamber," and the four great families of Jia, Shi, Wang, and Xue in the novel were so similar to the four great families of the Republic of China at that time! They were all burdens on the people's heads, and they were all epitomes of the corrupt classes of the time.

24. 马有千里之程，无骑不可自往，人有冲天之志，无运不可腾达。

24. Horses can travel a thousand miles without a rider, and a person can have ambitions that soar to the heavens without obstacles that cannot be overcome.

25. 保持好奇心：保持对新事物的好奇心，保持求知欲。

25. Maintain curiosity: Keep a curiosity for new things and maintain a thirst for knowledge.

26. 在实用主义盛行的当下，很多人注意不到读书的价值。其实，读书的价值是潜在而丰厚的。如果方向正确，注重把书本理论与世间相结合，活学活用，读书能给我们带来巨大的行动力和竞争力。

26. In the current era where pragmatism prevails, many people fail to notice the value of reading. In fact, the value of reading is latent and substantial. If the direction is correct and we focus on integrating theoretical knowledge from books with the world, learning and applying them dynamically, reading can bring us immense action power and competitiveness.

27. 三国时荆州公子刘琦害怕被后母加害，求教于诸葛亮。诸葛亮由春秋时晋文公兄弟的典故，想到了让刘琦外出带兵，以逃避危险的办法，不仅保全了刘琦的性命，也为后来赤壁之战留下了一支生力军。赤壁之战前，诸葛亮草船借箭，巧借东风，让周瑜的奸计夭折，让曹操遭受了巨大损失，还不是他把自己所学的气候学，心理学知识运用得炉火纯青，登峰造极。

27. During the Three Kingdoms period, Liu Qi, the prince of Jingzhou, feared he would be victimized by his stepmother, and turned to Zhuge Liang for advice. Drawing inspiration from the story of the brothers of Jin Wen Gong from the Spring and Autumn period, Zhuge Liang thought of the strategy of sending Liu Qi out to lead an army to avoid danger, which not only saved Liu Qi's life but also left a contingent of fresh forces for the later Battle of Red Cliffs. Before the Battle of Red Cliffs, Zhuge Liang cleverly borrowed arrows with a straw boat and utilized favorable winds, foiling Zhou Yu's cunning plan and inflicting heavy losses on Cao Cao. This was not only due to his profound application of climatology and psychology knowledge, but also because he had reached the peak of his expertise.

28. 罗辑思维创始人罗振宇说：“一个人的成功，有两个方面构成。一个是自己的能力，一个是连接他人的能力。”当你不具备和他人匹敌的价值互换时，要获得他人的认可和帮助，最好的能力就是能够让对方感到舒服。会说话，会办事，会做人，让人觉得和你在一起很开心，很和谐，很满意。这样，别人才会和你长久地相处。

28. Luojisi Weixiong founder Luo Zhenyu said, "A person's success is composed of two aspects. One is his own ability, and the other is the ability to connect with others." When you don't have the value exchange that can compete with others, the best ability to gain others' recognition and help is to make the other person feel comfortable. Being able to speak well, to handle matters well, to be a good person, making people feel happy, harmonious, and satisfied when being with you. In this way, others will be willing to stay with you for a long time.

29. 保持良好的人际关系：与他人建立积极、健康的关系。

29. Maintain good interpersonal relationships: Establish positive and healthy relationships with others.

30. 保持清晰的思维：不要让情绪影响到理性思考。

30. Maintain a clear mind: Do not let emotions affect rational thinking.

31. 寻找自我意义：找到让自己感到有价值的事情和活动。

31. Seeking Self-Significance: Find things and activities that make you feel valuable.

32. 对于处在低潮的人来说，最需要的就是建立积极的心态，和找到破局的智慧。而读书能够满足我们的这种需要。当然，不是什么书都读，不是什么修身养性，而是学智慧，学谋略，培养能力，提升认知。为走出低谷的破局之战提供强大的内在力量。

32. For those who are at a low point, the most critical need is to establish a positive mindset and find the wisdom to break through the deadlock. Reading can satisfy this need of ours. Of course, not just any book, not just for self-cultivation, but to learn wisdom, learn strategies, cultivate abilities, and enhance cognition. It provides a powerful inner strength for the breakthrough battle to get out of the valley.

33. 很多人只是在自己春风得意的时候会想到朋友，和朋友分享自己成功的喜悦。其实，男人在低谷期的时候，更应该想到朋友，去找朋友倾诉你的压力、你的焦虑，这样会让你的情绪好很多，更有勇气去面对低谷期。

33. Many people only think of friends when they are on a roll, sharing their joy of success with them. In reality, men should think of friends even more so during their low points, seeking them out to vent your stress and anxiety. This can greatly improve your mood and give you more courage to face the low period.

34. 学会自我关爱：善待自己，给自己一些放松和享受的时光。

34. Learn to care for yourself: be kind to yourself, give yourself some time to relax and enjoy.

35. 培养感恩心情：珍惜已拥有的，感恩生活中的美好。

35. Cultivate a heart of gratitude: Treasure what you already have and be thankful for the beauties in life.

36. 朋友是一个做工程的老板，凭着讨好大老板和相关领导的本事，曾经拿到了不少项目，生意做得风生水起，自己富得流油。后来受到经济大环境和调控政策的影响，一个他倾尽心血豪赌的项目失败了，一下子跌入谷底，又成了一个衣食无着的穷汉子。在短暂的失落之后，他迅速调整了自己。带着妻儿子女回到农村老宅子，向村里的农民一样种地打粮，闲暇时就陪子女读书，教他们各种知识和基础的生活技能。中间他也筹钱做过一些小项目，但也只是勉强能够维持生活。他一次又一次努力过，但已经失去了上帝给予的机会和时代的势能，再也没有折腾回昔日的风光。他的心态一直很好，始终积极地爱孩子，爱家人，扎实劳动，努力陪伴和教育孩子的学习成长。是多年后，两个孩子，一个考上清华大学，另一个考上上海交通大学，成为了村里甚至全县年轻一代的传奇。

36. A friend is a boss in the construction industry. With his ability to please the big boss and related leaders, he once secured quite a few projects, and his business flourished, making him extremely wealthy. However, later affected by the economic downturn and regulatory policies, a project he had put all his heart and soul into failed, and he plummeted into dire straits, becoming a penniless man once again. After a period of temporary disappointment, he quickly adjusted himself. He returned with his wife and children to the rural ancestral home, worked on the land like the villagers, and during his free time, he accompanied his children in their studies and taught them various types of knowledge and basic life skills. In between, he had raised some money to do some small projects, but it was just enough to make ends meet. He had tried his best again and again, but having lost the opportunities and momentum of the times given by God, he was never able to regain his former glory. His attitude has always been positive; he has always loved his children and family, worked hard, and strived to accompany and educate his children's academic growth. It was years later that his two children, one was admitted to Tsinghua University and the other to Shanghai Jiao Tong University, becoming legends among the younger generation in the village and even the whole county.

37. 保持身体健康：健康的饮食、充足的睡眠和适量的运动对心理健康至关重要。

37. Maintain physical health: A healthy diet, adequate sleep, and moderate exercise are crucial for mental health.

38. 认识情绪：了解自己的情绪，学会如何应对和处理。

38. Understanding Emotions: Get to know your own emotions and learn how to cope with and deal with them.

39. 接纳自己：接受自己的弱点和不完美，爱自己。

39. Accept Yourself: Accept your weaknesses and imperfections, and love yourself.

40. 发展新技能：学习新的技能或知识，为自己增值。

40. Develop new skills: Learn new skills or knowledge to add value to yourself.

41. 不要过度比较：不要和他人攀比，每个人的生活都是独特的。

41. Avoid excessive comparisons: Do not compete with others, as everyone's life is unique.

42. 我想为自己而活，却被生活羁绊。徘徊低谷不止一次，但每次我都咬牙挺过来了，因为我的心向往远方，是我不曾到达的远方。世界这么大，我想去看看，我不能撑不下去！加油！

42. I want to live for myself, but life binds me. I have wandered in the valleys not once, but each time I've咬牙挺过来, because my heart yearns for the distant places, the distant places I have never reached. The world is so vast, I want to see it, I can't give up! Keep going!

43. 寻找灵感：找到能够激发你热情和创造力的事物。

43. Seek inspiration: Find things that can ignite your passion and creativity.

44. 保持适当的自制：不要过分放纵自己，保持适当的自律。

44. Maintain appropriate self-discipline: Do not overindulge, and maintain appropriate self-control.

45. 保持希望：相信明天会更好，不要失去对未来的信心。

45. Maintain hope: Believe that tomorrow will be better and do not lose faith in the future.

46. 人生需要解决三个问题，即生存、生活和发展。这是一个循序渐进的过程，不可能一蹴而就。有些人，自己连生存的问题尚不能解决，就想着发大财，做大事，谋大业，结果终生都在遥不可及的理想和泥泞坎坷的现实里挣扎折磨，心态失衡，一事无成，处境可怜。就像玻璃罩里的苍蝇，不要总看着外面广大的前途，应该想想怎么找到玻璃罩的缝隙，突围而出。

46. Life requires solving three problems, namely survival, living, and development. This is a step-by-step process that cannot be achieved overnight. Some people, who cannot even solve the problem of survival, think about making a fortune, doing great things, and pursuing great undertakings. As a result, they spend their entire lives struggling and suffering between unattainable ideals and muddy and thorny reality, their mental state is unbalanced, they achieve nothing, and their situation is pitiful. Just like a fly in a glass jar, don't always look at the vast prospects outside. Instead, think about how to find the cracks in the glass jar and break out.

47. 【2】读与目标最近的书

47. 【2】Read books that are closest to the target.

48. 培养乐观态度：相信事情会变得更好，对未来充满信心。

48. Cultivate an optimistic attitude: believe that things will get better and be confident about the future.

49. 与他人交流：和亲友分享内心感受，寻求支持和鼓励。

49. Communication with others: Share your inner feelings with friends and family, seek support and encouragement.

50. 寻求专业帮助：如果需要，可以咨询心理医生或专业心理咨询师。

50. Seek professional help: If necessary, consult a psychiatrist or a professional psychologist.