3 tips to boost your confidence - TED-Ed

Translator: Jennifer Cody Reviewer: Jessica Ruby

Translator: Silvia Miguélez Reviewer: Mario Cal

When faced with a big challenge

Cando te atopas cun gran reto

where potential failure seems to lurk at every corner,

onde o fracaso potencial semella agocharse en cada recuncho,

maybe you've heard this advice before:

quizais xa escoitaches antes este consello:

"Be more confident."

“Ten máis confianza.”

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

E o máis probable é que isto sexa o que pensas cando o escoitas:

"If only it were that simple."

“Se só fose tan sinxelo.”

But what is confidence?

Pero que é a confianza?

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

Toma a crenza de que ti es unha persoa valiosa e capaz,

also known as self-esteem,

tamén coñecida como autoestima,

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

engade o optimismo que xorde cando tes seguridade nas túas habilidades,

and then empowered by these,

e logo, facultado por estes,

act courageously to face a challenge head-on.

actúa con valentía para enfrontar un reto.

This is confidence.

Isto é a confianza.

It turns thoughts into action.

Converte pensamentos en accións.

So where does confidence even come from?

Así que de onde vén a confianza?

There are several factors that impact confidence.

Hai varios factores que afectan á confianza.

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

Un: aquilo co que naces, coma os teus xenes,

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

o que afectará a cousas como o equilibrio neuroquímico no teu cerebro.

Two: how you're treated.

Dous: como te tratan.

This includes the social pressures of your environment.

Isto inclúe as presións sociais do teu entorno.

And three: the part you have control over,

E tres: a parte que controlas,

the choices you make,

as eleccións que fas,

the risks you take,

os riscos que corres,

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

e como pensas e respondes aos retos e contratempos.

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

Non é posible separar completamente estes tres factores,

but the personal choices we make certainly play a major role

pero as eleccións persoais que facemos certamente xogan un papel principal

in confidence development.

no desenvolvemento da confianza.

So, by keeping in mind a few practical tips,

Así que, tendo en conta algúns consellos prácticos,

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

temos de feito o poder de cultivar a nosa confianza.

Tip 1: a quick fix.

Consello 1: unha solución rápida.

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

Hai algúns trucos que poder darche un extra de confianza inmediato

in the short term.

a curto prazo.

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

Visualiza o teu éxito ao comezar unha tarefa difícil,

something as simple as listening to music with deep bass;

algo tan sinxelo coma escoitar música con graves profundos;

it can promote feelings of power.

pode estimular sensacións de poder.

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

Podes incluso pór unha postura poderosa ou darte unha charla de ánimos.

Tip two: believe in your ability to improve.

Consello 2: cre na túa capacidade para mellorar.

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

Se buscas un cambio a longo prazo,

consider the way you think about your abilities and talents.

considera a forma en que pensas nas túas habilidades e talentos.

Do you think they are fixed at birth,

Pensas que veñen fixados ao nacer,

or that they can be developed, like a muscle?

ou que se poden desenvolver, como un músculo?

These beliefs matter because they can influence how you act

Estas crenzas importan porque poden influír en como actúas

when you're faced with setbacks.

cando te enfrontas aos contratempos.

If you have a fixed mindset,

Se tes unha mentalidade fixa,

meaning that you think your talents are locked in place,

é dicir, que pensas que os teus talentos están estancados,

you might give up,

poderías abandonar,

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

supoñendo que descubriches algo que non se che dá moi ben.

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

Pero se tes unha mentalidade de crecemento

e cres que as túas habilidades poden mellorar,

a challenge is an opportunity to learn and grow.

un reto é unha oportunidade para aprender e crecer.

Neuroscience supports the growth mindset.

A neurociencia apoia a mentalidade de crecemento.

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

As conexións do cerebro fanse máis fortes e medran con estudo e práctica.

It also turns out, on average,

Tamén resulta que, de media,

people who have a growth mindset are more successful,

a xente cunha mentalidade de crecemento ten máis éxito,

getting better grades,

sacan mellores notas,

and doing better in the face of challenges.

e enfrontan mellor os retos.

Tip three: practice failure.

Consello 3: practica o fracaso.

Face it, you're going to fail sometimes.

Enfróntao, ás veces vas fallar.

Everyone does.

Pásalle a todo o mundo.

J.K. Rowling was rejected by twelve different publishers

J.K. Rowling foi rexeitada por 12 editores diferentes

before one picked up "Harry Potter."

ata que un aceptou “Harry Potter”.

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

Os irmáns Wright aproveitaron os intentos fallidos de voar da historia,

including some of their own,

incluíndo algúns propios,

before designing a successful airplane.

para chegar a deseñar un avión que funcionase.

Studies show that those who fail regularly and keep trying anyway

Os estudios demostran que aqueles que fallan regularmente e ségueno intentando

are better equipped to respond to challenges and setbacks

están mellor equipados para responder aos retos e contratempos

in a constructive way.

dun xeito construtivo.

They learn how to try different strategies,

Aprenden a probar diferentes estratexias,

ask others for advice,

piden consello,

and perservere.

e perseveran.

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

Entón, pensa nun reto que queres enfrontar,

realize it's not going to be easy,

entende que non vai ser doado,

accept that you'll make mistakes,

acepta que cometerás erros,

and be kind to yourself when you do.

e sé amable contigo cando suceda.

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

Date unha charla de ánimos, levántate, e adiante!

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

A emoción que sentirás sabendo que, sexa cal sexa o resultado,

you'll have gained greater knowledge and understanding.

terás gañado un maior coñecemento e comprensión.

This is confidence.

Iso é a confianza.