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增进自信的3种方法 – 译学馆
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增进自信的3种方法

3 tips to boost your confidence - TED-Ed

面对巨大的挑战时
When faced with a big challenge
失败的风险似乎潜藏于每个角落
whete potential failure seems to lurk at every corner,
也许你之前听过这样的建议:
maybe you’ve heard this advice before:
“再自信点”
“Be more confident.”
很有可能你听到它时是这么想的:
And most likely, this is what you think when you hear it:
“如果有这么简单就好了”
“If only it were that simple.”
但自信是什么呢?
But what is confidence?
相信自己是有价值的 值得的 有能力的
Take the belief that you are valuable,worthwhile, and capable,
也叫作自尊
also known as self-esteem,
再加上你肯定自己能力时
add in the optimism that comes
产生的乐观
when you are certain of your abilities,
而后由这些产生力量
and then empowered by these,
勇往直前面对挑战
act courageouslyto face a challenge head-on.
这就是自信
This is confidence.
它让想法付诸行动
It turns thoughts into action.
那么自信究竟来自哪里呢?
So where does confidence even come from?
有几个影响自信的因素
There are several factorsthat impact confidence.
一:天生的 比如你的基因
One: what you’re born with,such as your genes,
会影响大脑中神经系统化学物质的平衡
which will impact things like the balance of neurochemicals in your brain.
二:人们对待你的方式
Two: how you’re treated.
这包括你所处环境的社会压力
This includes the social pressuresof your environment.
三:你能支配的部分
And three: the part you have control over,
你做的决定 冒的风险
the choices you make, the risks you take,
你对挑战和挫折的想法和应对方式
and how you think about and respond to challenges and setbacks.
要把这三个因素完全理清不太可能
It isn’t possible to completely untanglethese three factors,
但我们所做的个人决定肯定在培养自信中
but the personal choices we makecertainly play a major role
有重要作用
in confidence development.
因此 只要记住一些实用技巧
So, by keeping in minda few practical tips,
我们其实是有能力培养自己的自信的
we do actually have the power to cultivateour own confidence.
技巧1:快速修复情绪
Tip 1: a quick fix.
有一些技巧
There are a few tricks that
能在短时间内让你马上强化自信心
can give you an immediate confidence boost in the short term.
当你开始一项困难的工作时 想象你的成功
Picture your successwhen you’re beginning a difficult task,
就像是听重低音炮音乐一样简单
something as simple as listening to musicwith deep bass;
这能增强你对能力的感受
it can promote feelings of power.
你甚至可以摆个强势的造型或者给自己打打气
You can even strike a powerful pose or give yourself a pep talk.
技巧2:相信你有能力提升
Tip 2:believe in your ability to improve.
如果你想追求长期的改变
If you’re looking for a long-term change,
考虑下你认知自己能力和才华的方式
consider the way you thinkabout your abilities and talents.
你觉得这些是与生俱来的
Do you think they are fixed at birth,
还是可以后天发展的 像肌肉一样?
or that they can be developed,like a muscle?
这些信念很重要 因为这会影响你
These beliefs matter becausethey can influence how you act
面对挫折时的表现
when you’re faced with setbacks.
如果你的思想固化
If you have a fixed mindset,
意味着你觉得你的才华被限制了
meaning that you think your talents are locked in place,
如果你发现
you might give up,
自己不擅长的事情 你可能会放弃
assuming you’ve discovered something you’re not very good at.
但如果你的思想是进步的 认为你的能力可以提升
But if you have a growth mindset and think your abilities can improve,
挑战就只是一个学习和成长的机会了
a challenge is an opportunityto learn and grow.
神经科学有助于成长型思维
Neuroscience supports the growth mindset.
大脑中的链接的确会在学习和练习中成长 变得更强壮
The connections in your brain do get stronger and grow with study and practice.
结果显示 平均来说
It also turns out, on average,
拥有成长型思维的人们更成功
people who have a growth mindsetare more successful,
取得更好的成绩 在面对挑战时表现得更好
getting better grades, and doing betterin the face of challenges.
技巧3:练习失败
Tip 3: practice failure.
面对现实吧 你有时会失败
Face it, you’re going to fail sometimes.
每个人都会失败 在《哈利•波特》被出版商接受前
Everyone does. J.K. Rowling was rejected bytwelve different publishers
J.K.罗琳被12家不同的出版商拒绝了
before one picked up”Harry Potter.”
莱特兄弟在设计出成功的飞机前
The Wright Brothers built on history’sfailed attempts at flight,
借鉴历史上失败的尝试 包括他们自己的失败
including some of their own, before designing a successful airplane.
研究表明 那些常常失败却仍不断尝试的人
Studies show that those who fail regularlyand keep trying anyway
更能好好准备以一种有益的方式应对
are better equipped to respondto challenges and setbacks
挑战和挫折
in a constructive way.
他们学会了如何尝试不同策略
They learn how to trydifferent strategies,
征询他人建议并且坚持不懈
ask others for advice, and perservere.
想想你想要接受的挑战
So, think of a challengeyou want to take on,
意识到它不会很轻松
realize it’s not going to be easy,
接受你会犯错误的事实
accept that you’ll make mistakes,
并且犯错误时不要苛责自己
and be kind to yourself when you do.
给自己打打气 站起来 迎接挑战
Give yourself a pep talk,stand up, and go for it.
无论结果如何 你都会获得
The excitement you’ll feel knowing thatwhatever the result,
更多知识和更深的理解 你会感到兴奋
you’ll have gained greater knowledgeand understanding.
这就是自信
This is confidence.

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自信心是什么?受哪些因素影响?如何培养自信?这个视频告诉你

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https://www.youtube.com/watch?v=l_NYrWqUR40

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