3. 3 tips to boost your confidence
一.單詞
lurk? ? ? ? ? ? ? ? ? ? ? /l??rk/? ? ? ? ? ? ? ? ? ? ??? v.潛伏
capable? ? ? ? ? ? ???/?ke?p?b(?)l/? ? ? ? ? ? ?adj.有能力的
self-esteem? ? ????/?self ??sti?/? ? ? ? ? ? ? ?n.自尊
neurochemical?? /?nj??r???kem?k?l/? ? adj.神經(jīng)化學的
setback? ? ? ? ?? ? ?/?set?b?k/? ? ? ? ? ? ? ?? n.挫折
untangle? ? ? ? ?? ?/??n?t??ɡl/? ? ? ? ? ? ?? ?v.清理、解開
cultivate? ? ? ? ?? ?/?k?lt?ve?t /? ? ? ? ? ? ? ?? v.培養(yǎng)
trick? ? ? ? ? ? ? ?? ?/tr?k/? ? ? ? ? ? ? ? ? ? ? ? ???n.技巧
mindset? ? ? ? ???/?ma?ndset/? ? ? ? ? ? ? ?? n.觀念模式
attempt? ? ? ? ? ?/??tempt/? ? ? ? ? ? ? ? ? ??? v.努力、試圖
persevere? ? ?? /?p??rs??v?r/? ? ? ? ? ? ? ?? ?v.鍥而不舍
strategy? ? ? ? ?/?str?t?d?i/? ? ? ? ? ? ? ? ? n.策略
二.短語
control over? ? 控制
turn...into...? ? ?把...變?yōu)?..
keep in mind? 牢記
deep bass? ? ? 低音
pep talk? ? ? ? ? 鼓氣的話
strike a pose? 擺出姿勢
at birth? ? ? ? ? ? 出生時
turn out? ? ? ? ? ?結(jié)果是
pick up? ? ? ? ? ? 出版
be equipped to do sth ? 有能力做
a constructive way ? 有建設(shè)性的方式
三、全文
When faced with a big challenge where potential failure seems to lurk at every corner,
當面臨一個巨大的挑戰(zhàn)時，失敗的可能性貌似在各個角落潛伏著
maybe you've heard this advice before:"Be more confident."
也許你曾聽過這樣的建議：“更自信一點！”
And most likely, this is what you think when you hear it:"If only it were that simple."
在你聽到這樣的建議后 你更有可能會想＂如果真有那么簡單就好了＂
But what is confidence?
然而，什么是自信呢？
Take the belief that you are valuable, worthwhile, and capable, also known as self-esteem,
相信自己是有價值的，值得被看重的， 并且有能力的，也被稱為自尊心
add in the optimism that comes when you are certain of your abilities,
加入肯定自己的樂觀態(tài)度
and then empowered by these, act courageously?to face a challenge head-on.
這些讓你變得更有力量，勇敢無畏地直面挑戰(zhàn)
This is confidence.
這，就是自信。
It turns thoughts into action.
它可以把想法變?yōu)閷嶋H行動
So where does confidence even come from?
那么，自信到底從何而來？
There are several factors?that impact confidence.
影響自信的因素很多
One: what you're born with,
一：先天的因素
such as your genes, which will impact things like the balance of neurochemicals in your brain.
像是基因會影響大腦神經(jīng)化學物質(zhì)的平衡
Two: how you're treated.
二：別人對待你的方式
This includes the social pressures of your environment.
這包括你所處環(huán)境的社會壓力
And three: the part you have control over,
三：你自己控制的部分
the choices you make, the risks you take, and how you think about?and respond to challenges and setbacks.
你所做的選擇、你要冒的險，加上你面臨挑戰(zhàn)和困難時的想法
It isn't possible to completely untangle these three factors,
這三個因素密不可分
but the personal choices we make certainly play a major role in confidence development.
但是我們自己做出的選擇其實在樹立自信的過程中 扮演著更重要的角色
So, by keeping in mind?a few practical tips, we do actually have the power to cultivate our own confidence.
所以，通過牢記一些實用技巧，我們就能真正的擁有培養(yǎng)自信的能力
Tip 1: a quick fix.
技巧一：快速調(diào)整心態(tài)
There are a few tricks that can give you an immediate confidence boost in the short term.
善用一些小技巧讓自己在短時間內(nèi)快速提升自信
Picture your success?when you're beginning a difficult task, something as simple as listening to music with deep bass;
當你面對一項艱巨的任務(wù)， 試著想象你成功時的畫面，比如像聽重低音的音樂這樣簡單的事
it can promote feelings of power.
這可以提升你的正面能量。
You can even strike a powerful pose or give yourself a pep talk.
你也可以擺出一個強有力的姿勢 或者對自己說鼓勵的話。
Tip two:?believe in your ability to improve.
技巧二：相信自己會進步?
If you're looking for a long-term change, consider the way you think?about your abilities and talents.?
如果你追求的是長期的改變，?不妨想一想你對自己的能力與天賦的看法。
Do you think they are fixed at birth,?or that they can be developed, like a muscle??
你認為能力是先天的嗎？?還是像肌肉一樣可以鍛煉??
These beliefs matter because they can influence how you act?when you're faced with setbacks.?
這些想法很重要， 因為當你面對挫折時它們會影響你的所作所為。?
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.?
如果你有自我設(shè)限的想法，那就意味著你對于自身的天資沒信心，你也許就會放棄，認為自己就是不擅長這件事。?
But if you have a growth mindset and think your abilities can improve,?a challenge is an opportunity to learn and grow.?
如果你擁有［成長性思維］ 并認為自己有能力可以改善，挑戰(zhàn)于你而言將會是一次學習與提升的機會。
Neuroscience supports the growth mindset.?
神經(jīng)科學證實成長型思維的人
The connections in your brain do get stronger and grow with study and practice.?
隨著學習與實踐， 腦突觸間的鏈接會得到不斷的強化?
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.
結(jié)果表明，平均而言，?具有成長型思維的人會更容易成功，?獲得更好的成就，并且在面對挑戰(zhàn)之時會表現(xiàn)得更精彩?
Tip three: practice failure.?
技巧三：練習失敗?
Face it, you're going to fail sometimes.?
面對現(xiàn)實吧！你總有失敗的時候，?
Everyone does.?
每個人都會有。?
J.K. Rowling was rejected by twelve different publishers?before one picked up "Harry Potter."?
J.K.羅琳曾被十二個不同的出版商所拒絕，直至一個出版商決定出版《哈利波特》?
The Wright Brothers built on history's failed attempts at flight,?including some of their own,?before designing a successful airplane.
萊特兄弟的成功是建立在無數(shù)次失敗的的飛行嘗試，其中包括了幾次他們自己的失敗，經(jīng)歷這些后，他們才設(shè)計出 一架成功的飛機?
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，那些經(jīng)常失敗卻還堅持不斷嘗試的人從自身能力上講，比較有能力面對對挑戰(zhàn)與挫折。
They learn how to try?different strategies,?ask others for advice,?and perservere.
他們學會了怎樣去嘗試不同的策略?，尋問他人的意見，并且堅持不懈?
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，考慮好你想要承受的挑戰(zhàn)，明白那不會是件容易的事，坦然接受自己將要犯的錯，并在此過程中善待自己
Give yourself a pep talk,?stand up, and go for it.?
對自己加以鼓勵， 站起來，并為此奮斗
The excitement you'll feel knowing that whatever the result,?you'll have gained greater knowledge and understanding.?
真正令人興奮的是， 不管你遭遇怎樣的結(jié)果，你都將收獲到更好的知識與領(lǐng)悟。?
This is confidence.?
這，才是自信。?
