如果提高自信

How to Boost Your Confidence

翻译

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."

当你面对一个可能随时失败的巨大挑战时，也许你曾经听过这样的建议：“自信一点。”

And most likely, this is what you think when you hear it:"If only it were that simple."

通常情况下，当你听到这句话时，你会想：“要是它真的这么简单就好了。”

But what is confidence?

但什么是自信呢？

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.

相信自己很宝贵、有价值且有能力，也被称为自尊。当你对自己的能力有信心时，再加上乐观的心态，通过这些，能勇敢地面对挑战。

This is confidence. It turns thoughts into action.

这就是自信，它把思想变成行动。

So where dose confidence even come from?

那么自信从何而来？

There are several factors that impact confidence.

有几个因素会影响自信。

One: what you're born with, such as your genes, which will impact things like the balance of neurochemicals in your brain.

一：你与生俱来的东西，比如基因，他会影响大脑神经化学物质的平衡。

Two: how you're treated. This includes the social pressures of your enviroment.

二：你被如何对待，包括你所处环境的社会压力。

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.

三：你能控制的部分，你所做的选择，你所承担的风险，以及你如何思考和应对挑战与挫折。

It isn't possible to completely untangle these three factors, but the personal choices we make certainly play a major role in confidence development.

要完全理清这三个因素是不可能的，但是我们作出的个人选择肯定在自信培养中扮演者重要的角色。

So, by keeping in mind a few practical tips, we do actually have the power to cultivate our own confidence.

因此，通过记住一些实用的窍门，我们实际上有能力培养自己的自信。

Tip 1: a quick fix.

窍门1: 快速修复。

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

这里有一些技巧能在短期内立即提升你的自信。

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.

当你开始一项艰巨任务时，想象一下你的成功，这就像听低沉的音乐一样简单；它可以提升力量感。

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

你甚至可以摆出强有力的姿势或者给自己打气。

Tip two: believe in your ability to improve.

窍门2: 相信自己有能力提高。

If you're looking for a long-term change, consider the way you think about your abilities and talents.

如果你正在寻求一个长期的改变，思考一下你对自己能力和才能的看法。

Do you think they are fixed at birth, or that they can be developed, like a muscle?

你认为它们在出生时就固定了，还是像肌肉一样可以锻炼？

These beliefs matter because they can influence how you act when you're faced with setbacks.

这些信念很重要，因为当你面对挫折时，它们会影响你的行为。

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.

如果你时固定型思维，也就是说你觉得你的天赋被锁定了，假如你发现了一些你不擅长的东西，你可能会放弃。

But if you have a growth mindset and think your abilities can improve, a challenge is an opportunity to learn and grow.

假如你时成长型思维，认为自己的能力可以提高，那么挑战就是学习和成长的机会。

Neuroscience supports the growth mindset.

神经科学支持成长型思维。

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

随着学习和实践，你的大脑中的连接点会越来越强并且成长。

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.

结果还表明，大多数时候，拥有成长型思维的人更成功，能取得更好的成绩，在面对挑战时表现的更好。

Tip three: practice failure.

窍门3: 尝试失败。

Face it, you're going to fail sometimes. Everyone dose.

勇敢面对，你有时候会失败，每个人都会。

J.K. Rowling was rejected by twelve different publishers before one picked up "Harry Potter."

J.K.罗琳在一家出版商选择《哈利·波特》前，被12家不同的出版商拒绝。

The Wright Brothers built on history's failed attempts at flight, including some of their own, before designing a successful airplane.

莱特兄弟在设计出一架成功的飞机之前，经历了包括他们自己在内的无数次失败的飞行尝试。

Studies show that those who fail regularly and keep trying anyway are better equipped to respond to challenges and setbacks in a constructive way.

研究表明，那些经常失败并不断尝试的人更有能力以建设性的方式应对挑战和挫折。

They learn how to try different strategies, ask others for advice, and persevere.

他们学习如何尝试不同的策略，向别人寻求建议，并坚持不懈。

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.

所以，想想你要接受的挑战，认识到它并不容易，接受你会犯错的事实，并且在犯错的时候善待自己。

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

给自己打气，站起来，去争取。

The excitement you'll feel knowing that whatever the result, you'll have gained greater knowledge and understanding.

你会感到兴奋，因为你知道无论结果如何，你会获得更好的知识和理解。

This is confidence.

这就是自信。

生词统计

单词	音标	翻译
lurk	lɜːrk	n. 潜伏、潜藏、埋伏； v. 潜伏、埋伏
optimism	ˈɑːptɪmɪzəm	n. 乐观、乐观主义
neurochemical	njuərəu'kemikəl	n. 神经化学物质； adj. 神经化学的
tangle	ˈtæŋɡl	n. 缠结、混乱、纷乱、争吵； v. 纠缠在一起、乱作一团、处于混乱状态

原文阅读

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 hou hear it:"If only it were that simple."

But what is confidence?

Take the belief that you are valuable, worthwhile, and capable, also know 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 haed-on.

This is confidence. It turns thoughts into action.

So where dose confidence even come from?

There are several factors that impact confidence.

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 enviroment.

And three: the part hou have control over, the choices you make, the risks you take, and how you think about and respond to challenges and setbacks.

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.

Tip 1: a quick fix.

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

Picture your success when you're beginning a difficult task, something as simple as listening to music with deep bass; it can promote feeling of power.

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

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.

Tip three: practice failure.

Face it, you're going to fail sometimes. Everyone dose.

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.

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 persever.

So, think of a challenge you want to take on, realize is't not going to be easy, accept that you'll make mistakes, and be kind to yourself when you do.

Give youself 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.