什么是“健康素养”？看不懂说明书为何危险？
What is health literacy—why is misreading instructions dangerous?
健康素养是获取、理解并运用健康信息的能力。低素养者更易误用药物、漏诊、住院，是健康不平等的重要中介；清晰沟通与可视化比责怪个人更有效。
Health literacy is accessing, understanding and using health information. Low literacy links to misuse, missed diagnosis and hospitalization—a key mediator of health inequality; clear communication and visuals beat blaming individuals.
难度 专业 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#健康素养 #不平等 #沟通
什么是“改变阶段模型”（跨理论模型）？
What is the stages-of-change (transtheoretical) model?
它把行为改变分为前意向、意向、准备、行动、维持五阶段。同一人不同行为处于不同阶段，干预要匹配阶段（如对“不想改”者先提意识，而非直接给计划）。
The model stages change as precontemplation, contemplation, preparation, action, maintenance. A person sits in different stages for different habits; match the nudge to the stage—raise awareness before plans for the unwilling.
难度 专业 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#改变阶段 #跨理论 #匹配
什么是“健康信念模型”？人为何迟迟不体检？
What is the health belief model—why do people delay check-ups?
该模型说行为取决于对威胁的感知（易感性+严重度）与行动收益/障碍。人们常低估风险、高估麻烦，所以科普要同时降障碍、增易感与效能感。
The model says behavior hinges on perceived threat (susceptibility+severity) vs. action benefits/barriers. People under-rate risk and over-rate hassle, so messaging must cut barriers and raise susceptibility and self-efficacy.
难度 进阶 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#健康信念 #威胁感知 #效能
什么是“社会支持”缓冲压力的机制？
How does social support buffer stress?
社会支持从情感（被理解）、信息（建议）、工具（实际帮助）三面缓冲压力，降低皮质醇与心血管反应。质量比数量重要，单向索取反而增负。
Social support buffers stress via emotional (being understood), informational (advice) and tangible (help) routes, lowering cortisol and cardiovascular response. Quality beats quantity; one-way taking backfires.
难度 进阶 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#社会支持 #缓冲 #皮质醇
什么是“实施意向”——“if-then”计划为何管用？
What is an implementation intention—why do if-then plans work?
实施意向把意图写成“当 X 情境，我就做 Y”，把行为预绑到线索，减少临场靠意志。研究显示它能显著提升接种、运动等依从，因把决策提前自动化。
Implementation intentions state 'when X, I'll do Y,' pre-binding behavior to a cue and sparing willpower. They reliably lift adherence (vaccination, exercise) by automating the decision beforehand.
难度 进阶 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#实施意向 #if-then #线索
相信“我能做到”本身会影响健康行为吗？——自我效能
Does believing 'I can' affect health behavior—self-efficacy?
班杜拉提出，自我效能是对“我能完成某行为”的信心，常比能力更预测是否行动（如戒烟、运动）。高效能者在挫折中坚持，低效能者易放弃；小胜积累可提升它。
Bandura's self-efficacy is confidence 'I can do this behavior,' often predicting action (quitting, exercising) more than ability. High efficacy persists through setbacks, low gives up; small wins build it.
难度 入门 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#自我效能 #班杜拉 #坚持
压力一定有害吗？什么是“压力的有益面”？
Is stress always harmful—what is the beneficial side of stress?
适度压力（良性应激）提升唤醒与专注、促成长；只有长期失控的压力才伤身。把压力当“资源”的人，生理反应更健康、表现更好。
Moderate stress (eustress) boosts arousal and focus and aids growth; only chronic uncontrollable stress harms. Those who view stress as a resource show healthier physiology and better performance.
难度 入门 · 适合 大众
CC BY 4.0 · 已核验 · Verified 2026-08-23 · 2 条独立证据
来源 · Source
Richard Gerrig Philip Zimbardo,《心理学与生活》第19版中译,人民邮电出版社,2016
R. J. Gerrig and P. G. Zimbardo, Psychology and Life, 19th ed., Chinese ed., Posts & Telecom Press, 2016
独立核验依据 · Independent verification: 核验依据 2 OPENLIBRARY 标识 /works/OL23493W：Psychology and life（按标题+作
#良性应激 #压力 #资源观