【Headspace】Tackle Self-Criticism -文字稿

???官方無錄音稿， 文稿整理 by 英語播客黨，機(jī)翻中文，僅供參考

Hello dear friends, it's Rosie. Welcome to Radio HeadSpace and to Monday. It's been a while and I'm so excited to be back. This week is all about self-acceptance and the journey that comes with it. So over the next few days, I'll talk about some tools that have helped me find self-acceptance like grounding techniques, practicing self-compassion, and of course, self-love.

親愛的朋友們，你好，我是羅西。歡迎來到電臺(tái)頭條空間，周一。有一段時(shí)間沒回來了，我很興奮能回來。本周是關(guān)于自我接納和隨之而來的旅程。所以在接下來的幾天里，我將談?wù)撘恍椭艺业阶晕医蛹{的工具，比如著陸技巧，練習(xí)自我關(guān)懷，當(dāng)然還有自愛。

So as I was brainstorming ideas on what to share with you all for these episodes, I got to thinking about one of my first experiences speaking in front of a group of people. I was in the second grade and all the children had to share what they had done the weekend prior. Some kids were terrified to speak in front of the whole class, so my teacher, Mrs. Pearson, a yogi, shared a technique for calming nerves. Her remedy was to have everyone stand, put our hands on our bellies, and breathe. I have done the same technique ever since and it's managed to calm my racing heart and refocus my thoughts. And it reminded me of the importance of being in the present moment, accepting what is, and embarking on the journey of self-acceptance.

所以，當(dāng)我在集思廣益，想要在這些節(jié)目中與大家分享什么時(shí)，我想起了我第一次在一群人面前演講的經(jīng)歷。我當(dāng)時(shí)上二年級(jí)，所有的孩子都要分享他們上個(gè)周末做了什么。有些孩子害怕在全班同學(xué)面前講話，所以我的瑜伽老師皮爾森夫人分享了一種鎮(zhèn)定神經(jīng)的技巧。她的補(bǔ)救辦法是讓大家站起來，把手放在肚子上，然后呼吸。從那以后，我一直在做同樣的技巧，它成功地平靜了我的心跳，重新集中了我的思想。這讓我想起活在當(dāng)下的重要性，接受現(xiàn)實(shí)，開始自我接納的旅程。

With that in mind, today I'm going to share some ways to help with self-criticism and how to calm that little voice within when it attempts to shake our foundations. So let's get into it.

考慮到這一點(diǎn)，今天我將分享一些幫助自我批評(píng)的方法，以及如何在試圖動(dòng)搖我們基礎(chǔ)的時(shí)候平息內(nèi)心的小聲音。讓我們開始吧。

Not too long ago, I found myself in sunny Florida facing an audience of 500 professionals in tech. The task at hand, a keynote speech on how mindfulness can energize their lives. As I prepared to take the stage, the signs of anxiety began to surface. And to top it all off, a critique I had received on a previous speech seemed to echo in my mind, amplifying my insecurities and creating a dissonance that started to consume me. I found myself imagining the worst case scenario. I saw myself fumbling, stuttering, forgetting my lines, and ultimately failing to deliver the speech. My instinctual reaction was to run away to protect myself from potential embarrassment and failure.

不久前，我在陽光明媚的佛羅里達(dá)州面對(duì)500名科技專業(yè)人士。我手頭的任務(wù)是做一場主題演講，主題是正念如何讓他們的生活充滿活力。當(dāng)我準(zhǔn)備上臺(tái)時(shí)，焦慮的跡象開始浮現(xiàn)。最糟糕的是，我在之前的一次演講中受到的批評(píng)似乎在我腦海中回響，放大了我的不安全感，產(chǎn)生了一種開始吞噬我的不和諧。我發(fā)現(xiàn)自己在想象最壞的情況。我看到自己笨手笨腳，結(jié)結(jié)巴巴，忘記臺(tái)詞，最終無法完成演講。我的本能反應(yīng)是逃跑，以保護(hù)自己免受潛在的尷尬和失敗。

But in that moment, I asked myself, what's the worst that could happen? Then I remembered Mrs. Pearson's second-grade class. I placed my hands on my belly and began to breathe into my hands. By leaning into the tactile sensation of my breath against my hands, I managed to ground myself in the present moment, soothing my anxiety and preparing to face the challenge ahead. Did it make the thoughts disappear? No. But by grounding myself in the present moment, it helped me entertain the thought of the worst-case scenario without succumbing to it. It allowed me to acknowledge that even if my fears came true, I could bounce back from them.

但在那一刻，我問自己，最壞的情況會(huì)是什么?然后我想起了皮爾森夫人二年級(jí)的課。我把手放在肚子上，開始用手吸氣。我把身體靠在呼吸的觸感上，我努力讓自己沉浸在當(dāng)下，緩解焦慮，準(zhǔn)備好面對(duì)未來的挑戰(zhàn)。它讓那些想法消失了嗎?不。但通過將自己根植于當(dāng)下，它幫助我接受了最壞情況的想法，而不是屈服于它。這讓我認(rèn)識(shí)到，即使我的恐懼成真了，我也能從恐懼中恢復(fù)過來。

I did the speech, and though I didn't remember every word perfectly, it worked. The world did not end, and I even got some really nice feedback afterward from the attendees. So I'm telling you the story to show you that in the face of self-criticism, mindfulness can act as a beacon. It can even guide us back to the present moment and anchor us in self-acceptance.

我做了演講，雖然我沒有完全記住每一個(gè)單詞，但它奏效了。世界并沒有結(jié)束，我甚至從與會(huì)者那里得到了一些非常好的反饋。所以我給你們講這個(gè)故事是為了告訴你們，面對(duì)自我批評(píng)，正念可以起到燈塔的作用。它甚至可以引導(dǎo)我們回到當(dāng)下，錨定我們的自我接納。

With that in mind, here are a couple of tips to ground yourself instead of catastrophizing when self-criticism creeps up on you. Number one, label your feelings. Naming what you're experiencing can create an emotional distance, reducing the intensity of these feelings. If you feel nervous, say, "I feel nervous." It sounds simple, but acknowledging your feelings can really help you process them. And I'll do a deep dive into the importance of labeling your thoughts later in the week, so stay tuned for that.

考慮到這一點(diǎn)，這里有一些建議，可以讓你在自我批評(píng)蔓延到你身上時(shí)站穩(wěn)腳跟，而不是陷入災(zāi)難。第一，給你的感覺貼上標(biāo)簽。說出你正在經(jīng)歷的事情可以創(chuàng)造一種情感距離，減少這些感覺的強(qiáng)度。如果你感到緊張，就說:“我感到緊張?！边@聽起來很簡單，但承認(rèn)你的感受真的能幫助你處理它們。我將在本周晚些時(shí)候深入探討給你的想法貼上標(biāo)簽的重要性，所以請(qǐng)繼續(xù)關(guān)注。

Number two, be kind to yourself. Remember, we all make mistakes and experience moments of imperfection. Treat yourself with the same kindness and compassion that you'd extend to a friend. Just think, what would I say to someone I care about in the situation and go from there?

第二，善待自己。記住，我們都會(huì)犯錯(cuò)，都會(huì)經(jīng)歷不完美的時(shí)刻。像對(duì)待朋友一樣善待自己。想想，在這種情況下，我會(huì)對(duì)我關(guān)心的人說什么，然后從那里開始?

Number three, practice mindful breathing, just like I did. This physical connection with your body can help draw you back to the present moment, quelling the rising tide of panic. And just so you know, we have a great breathing into stress meditation in the app. It's with my good friend Eve. And if you want to incorporate a breathing practice with your kids, the app also has belly breathing with Rosita.

第三，練習(xí)正念呼吸，就像我一樣。這種與身體的物理聯(lián)系可以幫助你回到當(dāng)下，平息不斷上升的恐慌。正如你所知，我們?cè)趹?yīng)用程序中有一個(gè)很棒的壓力冥想呼吸。這是我的好朋友伊芙。如果你想和你的孩子一起練習(xí)呼吸，這款應(yīng)用也有羅西塔的腹部呼吸。

That's it for now. If you want to share your thoughts with me about this episode, be sure to find me on Instagram @ Rosie Costa. Thank you for letting me share, and thank you so much for listening. I'll see you back here soon.

現(xiàn)在就到這里。如果你想和我分享你對(duì)這一集的看法，一定要在Instagram上找到我的賬號(hào)Rosie Costa。謝謝你們讓我分享，謝謝你們的聆聽。我們很快回來見。