第一課： When stress hits, you need your "islands" 當壓力來襲的時候，你需要一個屬於自己的“島嶼”
The key to Riley's sanity and happiness are her "islands" -- of family, friendship, playfulness (called "Goofy" island), and hockey, a sport she loves. But as she goes through the rough transition to San Francisco, one by one her islands crumble: She cuts off her friends from home, alienates her parents, and in her stressful state cannot even enjoy hockey anymore. Her sense of play goes out the window. 萊利理智跟幸福的關鍵就在於她的“島嶼”——家庭、朋友、好玩的東西（稱爲“傻瓜”島嶼），還有她熱愛的曲棍球。但是在她度過去舊金山的那段艱難過渡時期時，她的島嶼一個接一個地崩塌了：她切斷了家鄉那邊朋友們的聯繫，疏遠了她的父母，壓力大的時候甚至都不喜歡曲棍球了。出去玩的心情都沒有了。
But as she recovers her sense of self, those islands are rebuilt, better than ever. You and I can't function without our islands, either. They might be your friendships, your beloved hobbies, your fitness routine, your favorite novels, your volunteer work. By spending time cultivating these "islands," you're not only enjoying yourself in the present, you're setting yourself up for support for future tough times. Each one provides support, and a place for you to retreat to and connect with. 但是當她恢復自我的時候，這些島嶼又重建起來了，並且比任何時候都好。你跟我同樣也都不能沒有我們自己的島嶼。他們可能是你的朋友，你熱衷的愛好，你的健身計劃，你最喜歡的小說，還有你的志願者工作。通過花時間來培養這些“島嶼”，你不僅可以享受自己現在的狀態，還能用它來支撐你未來的艱難時期。它們都會支持你，並且爲你留了一個可以迴歸跟聯繫的地方。
第二課： True joy isn't about being happy 快樂跟幸福無關
In the movie, Joy tries to squelch Sadness. Her motivation is pure: she wants Riley only to be happy, and Sadness poses a threat. But her efforts are misguided. Riley needs to feel Sadness; doing so helped her tell the truth about her feelings, mourn for the life she left in Minnesota, connect to her parents, and make peace with being in San Francisco. The only way to feel joy again is to move through the sadness, not avoid it. 影片中，“快樂”試圖消除“悲傷”。她的動機很純粹：她只希望萊利幸福，而悲傷卻成了一種威脅。但是她的努力卻起了反作用。萊利需要感受悲傷；悼念她留在明尼蘇達州的生活，跟父母聯繫，以及適應在舊金山的生活，這樣做能幫助她瞭解自己真實的感受。唯一能再次感到快樂的辦法就是從悲傷中走出來，而不是去逃開它。
Your experience of sadness deepens your experience of joy. It makes it possible for you to move through the stressful event and reorient to the new reality you're in. Not only that, making room for sadness or other painful emotions makes you emotionally stronger, not as swayed or surprised by whatever emotions come up. You are more resilient because you understand yourself better -- and how your emotions can serve you, not rule you. 悲傷的體驗會讓你加深對快樂體驗的印象。這纔會讓你有可能從壓力當中走出來，並且融入到你所在的新的生活。不僅如此，在心裏給悲傷或者其他的痛苦的情感留個空間，這會讓你在情感上變得更強大，而不是被諸如此類的情感所動搖或感到驚訝。你會更有韌性，因爲你更好地瞭解了自己——這樣你的情感就能爲所用，而不是將你征服。
In fact, you can't eradicate stress, any more than you can stop the weather or live forever. There was no way for Riley to, say, change her parents' decision to move. Nor is she free from stress once she clears this one hurdle. And really, would you want to be? To do so would be like living in a padded room. Resilience is not meant to be that padded room; it's how you navigate a tough time and then get stronger -- more complex, capable, interesting, confident, kind -- from it. 事實上，你不能消除壓力，除非你能改變現狀或者永生。對萊利來說，根本沒辦法改變她父母要搬走的決定。她也不能清除這一障礙來獲得解脫。並且說真的，你想要那樣嗎？這樣做就像是活在一個溫室裏。韌性並不意味着那種溫室；而是你如何度過艱難的時期，然後從中變得更堅強、更復雜、更有能力、更有趣、更自信、更善良。
The more resilient you are, the more challenges you may face, because you'll be ready to take it on. And the more rewarding those stressful times might be. 你越是有韌性，你面對的挑戰就越多，因爲你要準備好接受它。從而這些壓力大的時期就更有價值。
