3 tips to boost your confidence - TED-Ed

Translator: Jennifer Cody Reviewer: Jessica Ruby

Translator: Anna Comas-Quinn

When faced with a big challenge

Enfrontats amb un gran repte

where potential failure seems to lurk at every corner,

on sembla que el fracàs us aguaita pels racons,

maybe you've heard this advice before:

potser heu sentit aquest consell:

"Be more confident."

"Tingues més confiança."

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

I probablement el que penses quan ho sents és:

"If only it were that simple."

"Si fos tan fàcil."

But what is confidence?

Però què és la confiança?

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

Comença pensant que ets valuós, digne i capaç.

also known as self-esteem,

d'això també se'n diu autoestima,

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

afegeix-hi l'optimisme que dóna estar segur de les teves abilitats,

and then empowered by these,

i llavors, amb aquest poder,

act courageously to face a challenge head-on.

actua amb coratge per enfrontar-te al repte.

This is confidence.

Això és la confiança.

It turns thoughts into action.

Converteix els pensaments en accions.

So where does confidence even come from?

Però d'on ve la confiança?

There are several factors that impact confidence.

Hi ha molts factors que influeixen en la confiança.

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

El primer ve de naixement, són els gens,

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

que influeixen en coses com l'equilibri neuroquímic del cervell.

Two: how you're treated.

El segon: com et tracten.

This includes the social pressures of your environment.

Inclou les pressions socials del teu entorn.

And three: the part you have control over,

El tercer: la part que controles tu,

the choices you make,

les teves eleccions,

the risks you take,

els riscs que prens,

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

i com consideres i respons als reptes i contratemps.

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

No es poden desenredar completament aquest tres factors,

but the personal choices we make certainly play a major role

però les nostres elecciones personals tenen un paper molt important

in confidence development.

en el desenvolupament de la confiança.

So, by keeping in mind a few practical tips,

Tenint en compte alguns consells pràctics,

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

podem cultivar la nostra confiança.

Tip 1: a quick fix.

Consell 1: una solució ràpida.

There are a few tricks that can give you an immediate confidence boost

Hi ha alguns trucs que et donaran ràpidament una injecció de confiança

in the short term.

a curt termini.

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

Imagina't l'èxit quan comences una tasca difícil,

something as simple as listening to music with deep bass;

tan senzill com escoltar música amb baixos profunds;

it can promote feelings of power.

pot promoure sentiments de poder.

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

Pots adoptar una postura de poder o donar-te ànims.

Tip two: believe in your ability to improve.

Consell 2: creu en la teva capacitat de millorar.

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

Si busques un canvi a llarg termini,

consider the way you think about your abilities and talents.

pensa en com consideres les teves abilitats i talents.

Do you think they are fixed at birth,

Creus que són fixes des del naixement,

or that they can be developed, like a muscle?

o que es poden desenvolupar, com un múscul?

These beliefs matter because they can influence how you act

Aquests pensaments són importants perquè influeixen cóm actuem

when you're faced with setbacks.

quan ens enfrontem amb contratemps.

If you have a fixed mindset,

Si tens una mentalitat fixa,

meaning that you think your talents are locked in place,

que vol dir que creus que el talent és estàtic,

you might give up,

potser et rendiràs,

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

si trobes que una cosa no se't dóna bé.

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

Però amb una mentalitat de creixement pots millorar les teves abilitats,

a challenge is an opportunity to learn and grow.

un repte és una oportunitat per aprendre i créixer.

Neuroscience supports the growth mindset.

La neurociència dóna suport a la mentalitat de creixement.

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

Les connexions del cervell s'enforteixen i creixen amb l'estudi i la pràctica.

It also turns out, on average,

També resulta que, per terme mitjà,

people who have a growth mindset are more successful,

els qui tenen una mentalitat de creixement tenen més èxit,

getting better grades,

treuen millors notes,

and doing better in the face of challenges.

i se'n surten millor quan s'enfronten als reptes.

Tip three: practice failure.

Consell 3: practica el fracàs.

Face it, you're going to fail sometimes.

Siguem clars, a vegades fracasaràs.

Everyone does.

A tothom li passa.

J.K. Rowling was rejected by twelve different publishers

J.K. Rowling va ser rebutjada per dotze editorials diferents

before one picked up "Harry Potter."

fins que una va acceptar "Harry Potter".

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

Els germans Wright van fer servir la història de fracassos de vol,

including some of their own,

els seus inclosos,

before designing a successful airplane.

per dissenyar un aeroplà que funcionés.

Studies show that those who fail regularly and keep trying anyway

Segons els estudis, els qui fracassen i ho segueixen intentant

are better equipped to respond to challenges and setbacks

estan millor equipats per enfrontar-se als reptes i contratemps

in a constructive way.

de manera constructiva.

They learn how to try different strategies,

Aprenen a intentar estratègies diferents,

ask others for advice,

a demanar consell als altres,

and perservere.

i a perseverar.

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

Doncs, pensa en un repte que vulguis conquerir,

realize it's not going to be easy,

reconeix que no serà fàcil,

accept that you'll make mistakes,

accepta que t'equivocaràs,

and be kind to yourself when you do.

i sigues comprensius quan ho facis.

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

Dona't ànims, alça't i endavant.

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

L'emoció que sentiràs sabent que passi el que passi,

you'll have gained greater knowledge and understanding.

hauràs augmentat en coneixements i comprensió.

This is confidence.

Això és la confiança.