3 tips to boost your confidence - TED-Ed

Translator: Jennifer Cody Reviewer: Jessica Ruby

翻译人员: Emma Gao 校对人员: 易帆 余

When faced with a big challenge

当面临一个巨大的挑战时

where potential failure seems to lurk at every corner,

失败的可能性貌似在各个角落潜伏着

maybe you've heard this advice before:

也许你曾听过这样的建议

"Be more confident."

＂更自信一点！“

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

在你听到这样的建议后 你更有可能会想

"If only it were that simple."

＂如果真有那么简单就好了＂

But what is confidence?

然而，什么是自信呢？

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

相信自己是有价值的，值得被看重的， 并且有能力的

also known as self-esteem,

也被称为自尊心

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

加入肯定自己的乐观态度

and then empowered by these,

这些让你变得更有力量

act courageously to face a challenge head-on.

勇敢无畏地直面挑战

This is confidence.

这，就是自信。

It turns thoughts into action.

它可以把想法变为实际行动

So where does confidence even come from?

那么，自信到底从何而来？

There are several factors that impact confidence.

影响自信的因素很多

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

一：先天的因素，

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

像是基因会影响大脑 神经化学物质的平衡

Two: how you're treated.

二：别人对待你的方式

This includes the social pressures of your environment.

这包括你所处环境的社会压力

And three: the part you have control over,

三：你自己控制的部分

the choices you make,

你所做的选择、

the risks you take,

你要冒的险，

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

加上你面临挑战和困难时的想法

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

这三个因素密不可分

but the personal choices we make certainly play a major role

但是我们自己做出的选择

其实在树立自信的过程中 扮演着更重要的角色

in confidence development.

So, by keeping in mind a few practical tips,

所以，通过牢记一些实用技巧

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

我们就能真正的拥有培养自信的能力

Tip 1: a quick fix.

技巧一：快速调整心态

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

善用一些小技巧让自己在短时间内

in the short term.

快速提升自信

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

当你面对一项艰巨的任务， 试着想象你成功时的画面，

something as simple as listening to music with deep bass;

比如像听重低音的音乐这样简单的事

it can promote feelings of power.

这可以提升你的正面能量。

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

你也可以摆出一个强有力的姿势 或者对自己说鼓励的话。

Tip two: believe in your ability to improve.

技巧二：相信自己会进步

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

如果你追求的是长期的改变，

consider the way you think about your abilities and talents.

不妨想一想你对自己的 能力与天赋的看法，

Do you think they are fixed at birth,

你认为能力是先天的吗？

or that they can be developed, like a muscle?

还是像肌肉一样可以锻炼?

这些想法很重要， 因为当你面对挫折时

These beliefs matter because they can influence how you act

when you're faced with setbacks.

它们会影响你的所作所为。

If you have a fixed mindset,

如果你有自我设限的想法，

meaning that you think your talents are locked in place,

那就意味着你对于自身的天资没信心，

you might give up,

你也许就会放弃。

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

认为自己就是不擅长这件事。

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

如果你拥有［成长性思维］ 并认为自己有能力可以改善

a challenge is an opportunity to learn and grow.

挑战于你而言 将会是一次学习与提升的机会，

Neuroscience supports the growth mindset.

神经科学证实成长型思维的人

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

随着学习与实践， 他么脑突触间的链接会得到不断的强化

It also turns out, on average,

结果表明，平均而言，

people who have a growth mindset are more successful,

具有成长型思维的人会更容易成功，

getting better grades,

获得更好的成就

and doing better in the face of challenges.

并且在面对挑战之时会表现得更精彩

Tip three: practice failure.

技巧三：练习失败

Face it, you're going to fail sometimes.

面对现实吧！你总有失败的时候，

Everyone does.

每个人都会有。

J.K. Rowling was rejected by twelve different publishers

J.K.罗琳曾被十二个不同的出版商所拒绝

before one picked up "Harry Potter."

直至一个出版商决定出版《哈利波特》

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

莱特兄弟的成功是建立在 无数次失败的的飞行尝试

including some of their own,

其中包括了几次他们自己的失败

before designing a successful airplane.

经历这些后，他们才设计出 一架成功的飞机

Studies show that those who fail regularly and keep trying anyway

研究表明，那些经常失败 却还坚持不断尝试的人

are better equipped to respond to challenges and setbacks

从自身能力上讲

in a constructive way.

比较有能力面对对挑战与挫折。

They learn how to try different strategies,

他们学会了怎样去尝试不同的策略

ask others for advice,

寻问他人的意见

and perservere.

并且坚持不懈

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

所以，考虑好你想要承受的挑战

realize it's not going to be easy,

明白那不会是件容易的事，

accept that you'll make mistakes,

坦然接受自己将要犯的错，

and be kind to yourself when you do.

并在此过程中善待自己，

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

对自己加以鼓励， 站起来，并为此奋斗，

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

真正令人兴奋的是， 不管你遭遇怎样的结果

you'll have gained greater knowledge and understanding.

你都将收获到更好的知识与领悟。

This is confidence.

这，才是自信。