Building Up Your Self-Confidence 建立你的自信

Building Up Your Self-Confidence 建立你的自信 Feeling a little down? Here are some tips that may help you keep going 觉得有点泄气吗？以下这些技巧也许能够帮助你勇往直前 Tweaking your daily routine could boost confidence When it comes to achieving difficult goals and pushing yourself for continual growth, confidence is a necessary tool. However, confidence is something that can easily disappear from your daily mode of operations. Here are two things that have helped me bounce back from setbacks and mistakes. 调整你的日常习惯有可能增强信心 在完成困难的任务，并且促使自己不断成长的这件事上，自信是一项必要的工具。然而，自信却很容易从你每天的行动模式当中消失。 以下这两种做法曾经帮助我从挫折与错误中重振旗鼓： 1.Identify the root of the problem As soon as a mistake or issue arises, take the time to properly diagnose the root cause before it grows. For example, if you’re low in the confidence department due to falling short of a quarterly financial goal or fitness goal, seek out the root cause. Perhaps you came up short on your financial goal because you didn't engage in enough sales conversations. Maybe the fitness goal came up short due to a lack of organization with your meals. Whatever the case, an easy way to consistently identify challenges is to adopt a habit where you write down one to two things that are bothering you or proving difficult at the moment. 1.找到问题的根源 错误或问题一旦出现，就在其恶化之前花点时间诊断根本原因。举例而言，如果你是因为没有达成季度的财务目标或健身目标而感到自信心低落，那就找出根本原因。 也许你没有实现财务目标是因为你没有完成足够的销售谈话。也许你之所以没有达到健身目标，是因为用餐缺乏规划。 无论如何，不断找出挑战的一个简单方法，就是养成这样的习惯：写下一两件对你造成困扰，或者在当下难以应付的事情。 2.Practice aggressive patience Aggressive patience is simply having the discipline to take [daily], consistent action on activities despite not getting the result (i.e. delaying immediate gratification). Confidence is lost often times due to a lack of focus because the results aren't coming as fast as desired. Your goal may be to climb to the top of the mountain, but the focus has to lie within the execution of each step along the way since they ultimately determine if you'll get to the top. Celebrate and acknowledge each small victory along the way to stay mentally engaged. Confidence predominantly revolves around your perspective. Setbacks and mistakes aren't indicators of failures. Instead, they're simply valuable lessons that can serve you in the future as you continue to grow and evolve in both business and life. 2.培养积极性耐心 积极性耐心就完全是指拥有自律能力，而能够在没有得到结果的情况下仍然每天坚持做该做的事情（也就是延迟满足）。 信心之所以会丧失，经常是因为结果出现的速度不如预期地快，而导致焦点涣散。 你的目标也许是爬到山顶，但焦点必须专注于迈出途中的每一步，因为这些步伐终究会决定你是否能够登上顶端。 庆祝并肯定沿途每个小小的胜利，以便保持心理上的投入。 信心主要取决于你的态度。挫折与错误不是失败的指标。相反，挫折与错误只是珍贵的教训，能够随着你在工作与生活中持续的成长与演变，而在未来为你效力。 Gaining self-confidence You shouldn’t wait until you feel self-confident before changing your life. Change your life first, and then you’ll feel self-confident. 获取自信 你不该等到自己觉得有自信时才能改变人生。先改变你的人生，然后你就会感到自信。 You gain self-confidence by taking action. Of course, it's hard to take that first step when you don't feel good about yourself. Take action first. When you're dealing with a major self-confidence deficit, positive thinking won't magically help you feel better. If you believe you aren't good enough, telling yourself "I'm smart" or "I'm a good person" will likely feel superficial. And it isn't likely to give you a big boost in self-confidence. No one has ever built healthy self-confidence by sitting around all day. Instead, confident people take action. 采取行动能够让人获得自信 当然，如果你对自己还缺乏自信，就很难踏出第一步。 首先要采取行动。 如果你面对着严重的自信不足，那么正向思考不会魔术般地帮助你树立信心。 如果你认为自己不够好，那么告诉自己“我很聪明”或者“我是个善良的人”可能会感觉很肤浅，而且也不太可能会大幅提升你的自信。 没有人整天坐着就可以建立自信。反之，有自信的人会采取行动。 Sharpen your skills. Do something that proves your brain wrong. Do hard things. Try something new. Healthy self-confidence is built by mastering new things and overcoming things you once thought you couldn't. Every time you succeed, you show your brain that you're stronger than you think. Over time, your brain will start to see you in a different light. But you don't have to succeed every time to build confidence. Your mistakes and failures can help you build self-esteem, too. 精进你的技能 做些事情证明你的大脑是错的。做些困难的事情，尝试新东西。要建立健全的自信，就必须精通新事物，克服你一度认为自己克服不了的事情。 每一次成功，就是向你的大脑证明你比自己想象得还要厉害。经过一段时间之后，你的大脑就会开始以不同的观点看待你。 Ask yourself this question. When it comes to deciding what action you should take to build confidence, ask yourself, "What would I be doing if I had more self-confidence?" Then, go do those things. It's as simple as that. Change your behavior first, and the way you think and feel will begin to shift. That doesn't mean you have to take a giant leap all at once, however. Start with one small step at a time. 问自己这个问题 在决定自己该采取什么行动以建立自信的时候，这样问你自己：“要是拥有更多自信，我会做什么？”然后，就去做那些事情。 就是这么简单。先改变你的行为，然后你的想法与感觉就会开始转变。 不过，这不表示你必须一次就迈出很大的一步。一次先踏出一小步就好。 Fine-tune your self-confidence by changing the way you think. You'll struggle to reach your greatest potential as long as you're calling yourself names or verbally beating yourself up. If you still think you aren't good enough, talk back to that negative voice in your head. Argue the contrary. List all the reasons why you are good enough. If you call yourself names when you make a mistake, practice self-compassion. Remind yourself that you're still learning or that mistakes are opportunities to improve. 通过改变想法而微调你的自信 若是你一再骂自己或者在口头上责备自己，就会难以展现自己最大的潜力。 如果你还是觉得自己不够好，就对你脑子里那个负面声音提出反驳。提出相反的论点，列出你确实够好的一切理由。 如果你常在自己犯错的时候骂自己，就多练习自我疼惜。提醒自己你还在学习，或者告诉自己错误其实是自我改进的机会。 Failure can boost confidence You don't have to succeed every time to build confidence. Your mistakes and failures can help you build self-esteem too. When you fail, you get opportunities to practice dealing with uncomfortable emotions-like embarrassment, disappointment and frustration. Each time you tolerate those uncomfortable feelings, you build confidence in your ability to cope with distress. 失败可以增强信心 你不必每次都成功来建立自信。你的错误和失败也可以帮助你建立自尊。 当你失败时，你就有机会练习处理不舒服的情绪，比如尴尬、失望和沮丧。每一次你忍受那些不舒服的感觉，你就建立了你处理痛苦能力的信心。 Vocabulary Focus： Tweak /twiːk/ v. 扭；（非正式）稍微调整机器或系统；用力拉；焦急；n. 扭；轻微调整 gratification /ˌɡrætɪfɪˈkeɪʃn/ n. 满意；喜悦；使人满意之事 execution /ˌeksɪˈkjuːʃn/ n. 执行，实行；完成；死刑 predominantly /prɪˈdɒmɪnəntli/ adv. 主要地；显著地 indicators /ˈɪndɪkeɪtə(r)/ n. 指标，标志，迹象； 指示器；[试剂] 指示剂；[计] 指示符；压力计 deficit /ˈdefɪsɪt/ n. 赤字；不足额 superficial /ˌsuːpəˈfɪʃl; ˌsjuːpəˈfɪʃl/ adj. 表面的；肤浅的 ；表面文章的；外表的；（人）浅薄的 fine-tune /ˌfaɪn ˈtjuːn/ vt. 调整；使有规则；对进行微调 以上文章翻译及讲解有刘凯老师完成 作者简介：刘凯，男，蒙古族，黑龙江省齐齐哈尔人。本科为哈尔滨师范大学英语系，硕士为华中师范大学汉语言文学。美国亚利桑那大学访问学者，澳大利亚新兰威尔士大学ESL研修。2018年加州理工学院语言学双学位获得者。北京市优秀青年教师，北京市级重点高中示范校骨干教师，多年高中一线执教经验，高三年级把关教师，多次参与东城区模拟试题命题工作，教学理念先进，教学成果突出，多篇教学论文获市区级奖项。教育部课题研究员，参与国家十二五课题计划，并作出突出贡献，参与初中、高中各年级区级试题的命制，多次承担区级和市级研究课任务。