3 tips to boost your confidence - TED-Ed

Translator: Jennifer Cody Reviewer: Jessica Ruby

譯者: Joy Wang 審譯者: Emilia Wei

When faced with a big challenge

面對一項艱難的挑戰

面臨各種失敗的可能性

where potential failure seems to lurk at every corner,

maybe you've heard this advice before:

也許你聽過這麼一則建議

"Be more confident."

要對自己有信心！

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

但你腦中往往會浮現這個念頭：

"If only it were that simple."

要是有這麼簡單就好了!

But what is confidence?

自信到底是什麼?

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

相信自己的價值和能力

also known as self-esteem,

也就是培養自尊心

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

能肯定自己，心態自然比較樂觀

and then empowered by these,

心中充滿正面力量

act courageously to face a challenge head-on.

便能勇於迎向挑戰

This is confidence.

這就是自信

It turns thoughts into action.

它提供實現理想的動力

So where does confidence even come from?

那麼自信從哪裡來呢？

There are several factors that impact confidence.

影響自信的因素很多

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

首先是先天的因素

像是基因會左右大腦 神經化學物質的平衡

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

Two: how you're treated.

其次是他人對待你的方式

像是生活中的同儕壓力

This includes the social pressures of your environment.

And three: the part you have control over,

第三個因素則是你自己

the choices you make,

你所做的各種決定

選擇承擔的風險

the risks you take,

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

以及如何面對挑戰與挫折

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

這些因素的關係密不可分

but the personal choices we make certainly play a major role

不過個人的決定

在自信的發展中扮演關鍵角色

in confidence development.

So, by keeping in mind a few practical tips,

只要記住以下幾個實用的秘訣

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

就能為自己建立自信心

Tip 1: a quick fix.

祕訣一：快速補充自信

善用小技巧讓自己在短時間內

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

自信心倍增

in the short term.

先想像成功的樣子 再開始進行困難的任務

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

something as simple as listening to music with deep bass;

或者聽聽重低音音樂

it can promote feelings of power.

如此一來可以提升正面能量

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

也可以擺出勝利的姿勢 或為自己加油打氣

Tip two: believe in your ability to improve.

祕訣二：相信自己會進步

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

如果你追求的不只是一時的改變

consider the way you think about your abilities and talents.

不妨想一想自己對才能的看法

Do you think they are fixed at birth,

能力是受先天因素主宰?

or that they can be developed, like a muscle?

還是像肌肉一樣可以鍛鍊?

這些想法很重要

These beliefs matter because they can influence how you act

面對挫折的態度會因看法而異

when you're faced with setbacks.

If you have a fixed mindset,

屬於「固定型思維」的人 認為能力出生時就已經註定

meaning that you think your talents are locked in place,

you might give up,

遇到困難就容易放棄

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

覺得自己就是不擅長這件事

若你擁有「成長型思維」

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

相信努力就會進步

a challenge is an opportunity to learn and grow.

挑戰便成了自我成長的好機會

Neuroscience supports the growth mindset.

神經科學也驗證了這項理論

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

透過學習與練習 神經元之間的聯結確實會增強

研究也指出

It also turns out, on average,

有成長型思維的人通常比較成功

people who have a growth mindset are more successful,

getting better grades,

成績比較好

and doing better in the face of challenges.

面對挑戰的表現也比較出色

Tip three: practice failure.

祕訣三：練習失敗

Face it, you're going to fail sometimes.

面對現實吧！每個人都會失敗

Everyone does.

沒有例外

J.K. Rowling was rejected by twelve different publishers

J.K.羅琳的《哈利波特》被退件了12次

before one picked up "Harry Potter."

才找到出版商願意出版

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

萊特兄弟記取前人失敗的教訓

including some of their own,

自己也失敗多次以後

before designing a successful airplane.

才設計出可以翱翔天際的飛機

Studies show that those who fail regularly and keep trying anyway

研究指出 經常挫敗卻不輕易放棄的人

are better equipped to respond to challenges and setbacks

比較有能力面對打擊與挑戰

in a constructive way.

他們懂得嘗試不同的策略

They learn how to try different strategies,

ask others for advice,

詢問他人意見

and perservere.

並堅持不懈

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

想想未來要面對的挑戰

realize it's not going to be easy,

過程中想必會遇到難題

accept that you'll make mistakes,

可能也會犯下一些錯誤

and be kind to yourself when you do.

到時候別對自己太嚴苛

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

給自己一些鼓勵

克服問題，然後繼續努力

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

你會意識到重要的不是結果

you'll have gained greater knowledge and understanding.

而是過程中的成長與啟發

那份感受，就是真正的自信

This is confidence.