Break Free From Self-Sabotage

【機翻，僅供參考】

Hi everyone, it's Rosie. Welcome to Radiohead Space and to Friday. Today we're going to take on a topic that's intimately familiar to most of us, self-sabotage. In other words, when we're making progress in our lives and for some reason, we end up derailing ourselves. I know this firsthand from my own battle with self-sabotage in my 20s. I was a chronic procrastinator. I had big dreams and aspirations. I wanted to become a yoga teacher and nutritionist, but when it came to taking action, I would always find a reason to delay or avoid it altogether. I would tell myself that I wasn't ready, that I needed more time, more knowledge, and more training before I could pursue my dreams.

大家好，我是羅西。歡迎來到電臺司令空間，歡迎來到周五。今天我們要討論的話題是我們大多數(shù)人都非常熟悉的，自我破壞。換句話說，當(dāng)我們在生活中取得進步時，由于某種原因，我們最終會偏離軌道。我從自己20多歲時與自我破壞的斗爭中親身體會到這一點。我是一個長期拖延癥患者。我有偉大的夢想和抱負。我想成為一名瑜伽老師和營養(yǎng)學(xué)家，但當(dāng)我要采取行動時，我總是找一個理由推遲或完全避免行動。我會告訴自己，我還沒有準備好，我需要更多的時間，更多的知識，更多的訓(xùn)練，才能追求我的夢想。

And I'm not alone. The American Psychological Association recently did a study that showed over 70% of people engage in self-sabotaging behaviors, mainly due to fears around failure, rejection, or even success. All of that can contribute to what I call a negative imprint loop. Basically, it's a set of negative ideas that you have about yourself on repeat in your mind. In my 20s, my personal negative imprint loop caused me to fill my days with distractions and excuses, convincing myself that I was being productive when in reality, I was just running away from the discomfort of facing my own potential. Opportunities slipped through my fingers, and I watched my friends progress, and wondered why I couldn't break free from this destructive pattern.

我并不孤單。美國心理協(xié)會最近做了一項研究，表明超過70%的人有自我破壞的行為，主要是由于害怕失敗、被拒絕，甚至是成功。所有這些都會導(dǎo)致我所說的負印記循環(huán)?；旧?，它是你腦海中反復(fù)出現(xiàn)的一系列關(guān)于自己的消極想法。在我20多歲的時候，我個人的負面印記循環(huán)讓我的每一天都充滿了分心和借口，說服自己我很有效率，而實際上，我只是在逃避面對自己潛力的不適。機會從我的指縫間溜走，我看著我的朋友們進步，我想知道為什么我不能擺脫這種破壞性的模式

To overcome the self-sabotage, I'd have to bring awareness to my thoughts and challenge the negative narratives that were holding me back. Whenever I caught myself slipping into self-doubt or procrastinating, I would gently remind myself that I was capable of deserving success. I began reframing my perceptions and replacing self-sabotaging behaviors with empowering ones. I set realistic goals and took small, consistent steps towards them. It wasn't an overnight transformation, but I witnessed the power of my own self-compassion and the ability to rewrite my narrative.

為了克服自我破壞，我必須意識到我的想法，挑戰(zhàn)那些阻礙我前進的消極敘述。每當(dāng)我發(fā)現(xiàn)自己陷入自我懷疑或拖延時，我就會溫柔地提醒自己，我有能力獲得成功。我開始重新審視自己的看法，用鼓勵自己的行為取代自我破壞的行為。我設(shè)定了切合實際的目標，并朝著目標一步一步地前進。這不是一夜之間的轉(zhuǎn)變，但我見證了自己自我同情的力量，以及改寫自己故事的能力。

The work then becomes breaking free from this destructive cycle. We do that by bringing awareness to these patterns and consciously choosing a different narrative. That said, here are some ways to eradicate the negative imprint loop for yourself.?

然后，工作就變成了從這種破壞性的循環(huán)中解脫出來。我們通過意識到這些模式并有意識地選擇不同的敘述來做到這一點。也就是說，這里有一些方法可以消除你自己的負面印記循環(huán)。

Number one, cultivate a mindful witness perspective. By that, I mean observing our actions without judgment. We can do this by setting the intention to take a few beats before reacting. When we create that space, it allows us to become a witness to the present moment instead of getting lost in it. For example, if I want to procrastinate by watching TV, I can instead take a beat and notice why I want to watch TV instead of doing the thing I need to do. Creating distance, even with a pause, helps us identify harmful patterns and opens the door for change.

第一，培養(yǎng)一種正念的目擊視角。我的意思是不加評判地觀察我們的行為。我們可以通過在做出反應(yīng)前設(shè)置一些節(jié)奏來做到這一點。當(dāng)我們創(chuàng)造這個空間時，它讓我們成為當(dāng)下時刻的見證人，而不是迷失在其中。例如，如果我想通過看電視來拖延時間，我可以休息一下，想想為什么我想看電視而不是做我需要做的事情。創(chuàng)造距離，即使是暫停，也能幫助我們識別有害的模式，并為改變打開大門。

Number two, embrace meditation. Just sitting with your thoughts for a few minutes a day, especially if you're not used to doing it, can be life-changing. This practice creates a compassionate lens to view our behaviors, promoting healing and growth. And if you're not familiar with meditation, we have a great basics course in the app.

第二，擁抱冥想。每天靜坐思考幾分鐘，特別是如果你還不習(xí)慣這樣做的話，可以改變你的生活。這種做法創(chuàng)造了一個富有同情心的視角來看待我們的行為，促進愈合和成長。如果你不熟悉冥想，我們的應(yīng)用程序中有一個很棒的基礎(chǔ)課程。

Number three, practice mindful movement. Take a yoga class, do some stretching, go for a walk, and just be aware of how you feel as you move. Are your shoulders tight, how's your breathing? Connect with your body and focus on your feelings rather than appearances. When we do this, we tend to make wiser and healthier decisions.

第三，練習(xí)正念動作。參加一個瑜伽課，做一些伸展運動，出去散步，當(dāng)你運動的時候，注意你的感覺。你的肩膀緊繃嗎，呼吸怎么樣?關(guān)注你的身體，關(guān)注你的感覺而不是外表。當(dāng)我們這樣做的時候，我們往往會做出更明智、更健康的決定。

That's it for now. If you want to share your thoughts with me about this episode, be sure to find me on Instagram at Rosia Costa. Until next time, remain mindful, nurture compassion, and continue moving forward. I'll see you back here soon.

現(xiàn)在就到這里。如果你想和我分享你對這一集的想法，一定要在Instagram上找到我的Rosia Costa。直到下一次，保持正念，培養(yǎng)同情心，繼續(xù)前進。我們很快回來見。

【Vocabulary】

• intimately: adv. 熟悉地；親切地；私下地

• sabotage: v. 破壞

• self-sabotage: n. 自我破壞

• derail: v. 使偏離軌道

• firsthand: adj. 親身的

• chronic: adj. 慢性的

• procrastinator: n. 拖延者

• aspiration: n. 志向

• nutritionist: n. 營養(yǎng)師

• psychological: adj. 心理的

• association: n. 協(xié)會

• engage in: v. 參與

• negative imprint loop: 負面印記循環(huán)

• distraction: n. 分心

• slip through my fingers: 從指間溜走

• break free: 擺脫

• destructive: adj. 破壞性的

• destructive cycle

• narrative: n. 敘述，故事

• rewrite my narrative

• hold me back: 阻礙我前進

• slip into self-doubt: 陷入自我懷疑

• perception: n. 看法；見解; 感知

• reframe my perceptions

• cultivate a mindful witness perspective: phrase. 培養(yǎng)覺知見證的視角

• bring awareness to: 關(guān)注

• eradicate: v. 根除，消除

• take a beat: 暫停一下， 稍作停頓（在說話或行動之間暫停一下，以便思考或調(diào)整情緒）

• take a few beats: 暫停片刻

• embrace: v. 擁抱，接受

• meditation: n. 冥想

• compassionate: adj. 有同情心的，富有慈悲心的

• do some stretching: 進行一些伸展運動

• appearance: n. 外貌，外表