Tips to boost your confidence

來(lái)源視頻

When faced with a big challenge

where potential failure seems to lurk at every corner,

maybe you've heard this advice before:

"Be more confident."

And most likely, this is what you think when you hear it:

"If only it were that simple."

當(dāng)面臨一個(gè)巨大的挑戰(zhàn)時(shí)

失敗的可能性貌似在各個(gè)角落潛伏著

也許你曾聽過(guò)這樣的建議

＂更自信一點(diǎn)！“

在你聽到這樣的建議后 你更有可能會(huì)想

＂如果真有那么簡(jiǎn)單就好了＂

But what is confidence?

Take the belief that you are valuable, worthwhile, and capable,

also known as self-esteem,

add in the optimism that comes when you are certain of your abilities,

and then empowered by these,

act courageously? to face a challenge head-on.

This is confidence.

然而，什么是自信呢？

相信自己是有價(jià)值的，值得被看重的， 并且有能力的

也被稱為自尊心

加入肯定自己的樂(lè)觀態(tài)度

這些讓你變得更有力量

勇敢無(wú)畏地直面挑戰(zhàn)

這，就是自信。

It turns thoughts into action.

So where does confidence even come from?

There are several factors? that impact confidence.

它可以把想法變?yōu)閷?shí)際行動(dòng)

那么，自信到底從何而來(lái)？

影響自信的因素很多

One: what you're born with, such as your genes,

which will impact things like the balance of neurochemicals in your brain.

Two: how you're treated.

This includes the social pressures of your environment.

And three: the part you have control over,

the choices you make,

the risks you take,

and how you think about? and respond to challenges and setbacks.

一：先天的因素，

像是基因會(huì)影響大腦 神經(jīng)化學(xué)物質(zhì)的平衡

二：別人對(duì)待你的方式

這包括你所處環(huán)境的社會(huì)壓力

三：你自己控制的部分

你所做的選擇、

你要冒的險(xiǎn)，

加上你面臨挑戰(zhàn)和困難時(shí)的想法

It isn't possible to completely untangle these three factors,

but the personal choices we make certainly play a major role

in confidence development.

So, by keeping in mind? a few practical tips,

we do actually have the power to cultivate our own confidence.

這三個(gè)因素密不可分

但是我們自己做出的選擇

其實(shí)在樹立自信的過(guò)程中 扮演著更重要的角色

所以，通過(guò)牢記一些實(shí)用技巧

我們就能真正的擁有培養(yǎng)自信的能力

Tip 1: a quick fix.

There are a few tricks that can give you an immediate confidence boost?in the short term.

Picture your success? when you're beginning a difficult task,

something as simple as listening to music with deep bass;

it can promote feelings of power.

You can even strike a powerful pose or give yourself a pep talk.

技巧一：快速調(diào)整心態(tài)

善用一些小技巧讓自己在短時(shí)間內(nèi)快速提升自信

當(dāng)你面對(duì)一項(xiàng)艱巨的任務(wù)， 試著想象你成功時(shí)的畫面，

比如像聽重低音的音樂(lè)這樣簡(jiǎn)單的事

這可以提升你的正面能量。

你也可以擺出一個(gè)強(qiáng)有力的姿勢(shì) 或者對(duì)自己說(shuō)鼓勵(lì)的話。

Tip two:? believe in your ability to improve.

If you're looking for a long-term change,

consider the way you think ?about your abilities and talents.?

Do you think they are fixed at birth,?

or that they can be developed, like a muscle??

These beliefs matter because they can influence how you act?

when you're faced with setbacks.?

If you have a fixed mindset,?

meaning that you think your talents are locked in place,?

you might give up,?

assuming you've discovered ?something you're not very good at.?

But if you have a growth mindset and think your abilities can improve,?

a challenge is an opportunity to learn and grow.?

Neuroscience supports the growth mindset.?

The connections in your brain do get stronger and grow with study and practice.?

It also turns out, on average,?

people who have a growth mindset are more successful,?

getting better grades,?

and doing better ?in the face of challenges.

技巧二：相信自己會(huì)進(jìn)步?

如果你追求的是長(zhǎng)期的改變，?

不妨想一想你對(duì)自己的 能力與天賦的看法，?

你認(rèn)為能力是先天的嗎？?

還是像肌肉一樣可以鍛煉??

這些想法很重要， 因?yàn)楫?dāng)你面對(duì)挫折時(shí)?

它們會(huì)影響你的所作所為。?

如果你有自我設(shè)限的想法，?

那就意味著你對(duì)于自身的天資沒(méi)信心，?

你也許就會(huì)放棄。?

認(rèn)為自己就是不擅長(zhǎng)這件事。?

如果你擁有［成長(zhǎng)性思維］ 并認(rèn)為自己有能力可以改善?

挑戰(zhàn)于你而言 將會(huì)是一次學(xué)習(xí)與提升的機(jī)會(huì)，?

神經(jīng)科學(xué)證實(shí)成長(zhǎng)型思維的人?

隨著學(xué)習(xí)與實(shí)踐， 他么腦突觸間的鏈接會(huì)得到不斷的強(qiáng)化?

結(jié)果表明，平均而言，?

具有成長(zhǎng)型思維的人會(huì)更容易成功，?

獲得更好的成就?

并且在面對(duì)挑戰(zhàn)之時(shí)會(huì)表現(xiàn)得更精彩?

Tip three: practice failure.?

Face it, you're going to fail sometimes.?

Everyone does.?

J.K. Rowling was rejected by twelve different publishers?

before one picked up "Harry Potter."?

The Wright Brothers built on history's failed attempts at flight,?

including some of their own,?

before designing a successful airplane.

技巧三：練習(xí)失敗?

面對(duì)現(xiàn)實(shí)吧！你總有失敗的時(shí)候，?

每個(gè)人都會(huì)有。?

J.K.羅琳曾被十二個(gè)不同的出版商所拒絕?

直至一個(gè)出版商決定出版《哈利波特》?

萊特兄弟的成功是建立在 無(wú)數(shù)次失敗的的飛行嘗試?

其中包括了幾次他們自己的失敗?

經(jīng)歷這些后，他們才設(shè)計(jì)出 一架成功的飛機(jī)?

Studies show that those who fail regularly and keep trying anyway?

are better equipped to respond ?to challenges and setbacks?

in a constructive way.?

They learn how to try ?different strategies,?

ask others for advice,?

and perservere.

研究表明，那些經(jīng)常失敗 卻還堅(jiān)持不斷嘗試的人?

從自身能力上講?

比較有能力面對(duì)對(duì)挑戰(zhàn)與挫折。?

他們學(xué)會(huì)了怎樣去嘗試不同的策略?

尋問(wèn)他人的意見?

并且堅(jiān)持不懈?

So, think of a challenge ?you want to take on,?

realize it's not going to be easy,?

accept that you'll make mistakes,?

and be kind to yourself when you do.?

Give yourself a pep talk, ?stand up, and go for it.?

The excitement you'll feel knowing that whatever the result,?

you'll have gained greater knowledge and understanding.?

This is confidence.?

所以，考慮好你想要承受的挑戰(zhàn)?

明白那不會(huì)是件容易的事，?

坦然接受自己將要犯的錯(cuò)，?

并在此過(guò)程中善待自己，?

對(duì)自己加以鼓勵(lì)， 站起來(lái)，并為此奮斗，?

真正令人興奮的是， 不管你遭遇怎樣的結(jié)果?

你都將收獲到更好的知識(shí)與領(lǐng)悟。?

這，才是自信。?