學會自我激勵雙語

我們每個人都有能力成功地度過各自遇到的各不相同的問題。接下來，小編給大家準備了學會自我激勵雙語,歡迎大家參考與借鑑。

Every one of us has the potential to successfully move through the unique problems that face us. Yet, creating success often involves first identifying the many ways in which we continue to think negatively and the many ways we limit ourselves. The next step becomes replacing ineffective strategies1 with newer, more empowered self-leadership strategies. Below are five tips to help you weed out negative habits and replace them with positive, supportive behaviors. 我們每個人都有能力成功地度過各自遇到的各不相同的問題。然而，要成功往往需要首先找到那許多我們一直消極思維和限制自我的方式，然後再用新的更有力的自我領導策略來代替這些無效策略。以下是五個幫你剷除消極思維習慣，建立積極行爲的方法。

Create Harmony

達成共識

Instead of prodding2, poking3, and forcing yourself to make changes, create harmony with the changes you want to make. Envision the life you would like to live and form a rich and rewarding relationship with that life. Build a bridge of loving respect between you and your desire. See your dream as a living, delicate4 entity5 needing your kind attention so that it can grow and take shape. All it takes is your heart and motivation to take pride in what you are creating. You have choice to struggle and be angry about creating change in your life, or you could take a breath and make a new agreement within yourself. Decide to create a phenomenal connection between you and your dream. 不要去敦促、催促、強迫自己做出改變，而是和你要做出的改變達成共識。想象出你希望過的生活，然後形成一種與理想生活之間豐富和有回報的關係。在你和你想獲得的東西之間建立一個愛戴尊重的”橋樑“。 將你的夢想視作一種有生命的、細緻微妙的東西，它需要你的親切關注才能成長。你要做的一切不過是付出真心，爲自己所創造的東西感到自豪。 在做出改變時，你可以選擇痛苦掙扎或表示憤怒;或者你可以做一次深呼吸，和自己達成一項新的協定，在你和你的夢想之間創造出一個很好的聯繫。

認識自我價值

Motivating yourself by with criticism, negative self-talk, or name-calling decreases your overall level of motivation. Instead of being relentlessly1 nasty with yourself, create a warm and accepting atmosphere to promote persistent2 effort and a favorable attitude toward change. Positive self-talk - talking to your self in a confident, reassuring3, positive, and friendly way - is the best way to gain energy and motivation. 用批評、消極的自我對話、或辱罵的方式“激勵”自己會讓你缺乏動力。不要總是跟自己過不去。創造出一個溫暖親和的氣氛來促使你能不斷努力，樂於接受改變。積極的自我對話--以自信、肯定、積極和友好的方式對話--是獲得精力和動力的最好方式。

If you have gotten into the rut of negative self-talk, now is the time to develop a new habit of being fair and compassionate4 to yourself. You are far more likely to succeed in your goals when you acknowledge your strengths, assets, and ability to persevere5. Being your own worst enemy will not automatically vanish one day. Believing in yourself and learning to be your own advocate takes time, persistence6, and dedication7. Spend at least five minutes each day listing (in writing and in verbal speech) truths about yourself and your abilities. Get out your pad of paper, look yourself in the eye in the mirror, and write or speak motivational statements such as these: 如果你已陷入消極的自我對話中，現在是培養對自己公平和同情的時候了。當你認識到自己的長處、優點和持之以恆的能力時，實現目標的可能性就要大的多。自己是自己最大的敵人，這個問題不會自動解決。相信自己，學會擁護自己，這需要時間、毅力和努力。每天至少花五分鐘列出自己和有關自己能力的事實情況(寫或口頭都行)。拿出你的記事本，看着鏡子中的自己，寫出或念出類似下面的這些激勵的話：

• I don't know exactly what to do, but I can choose to do something.

我不知道該如何是好，但是我還是能選擇去做某件事。

• If I really put my mind to something, I can do it.

如果我真的用心去做，就能做好。

• I have done it before, and I can do it now.

我過去都行，現在也能行。

• When something goes wrong, I can handle it.

出錯時，我能應付得來。

• I can deal with this.

我能對付它。

• Other people have learned how to accomplish this, and I can, too!

別人能辦到的，我也一樣

Minimize Anxiety

降低焦慮

Because learning new habits requires changes in your beliefs and behaviors, it can produce a mild level of anxiety. This anxiety can provide energy for motivation and perseverance1. However, if your anxiety escalates2, you may find the energy of your stress to be incapacitating. Minimize your levels of stress by being compassionate3 to yourself. Understand that some stress is normal as you make changes, but you don't have to make it worse by criticizing yourself. Learn to breathe, take time out and assess your situation, and relax before taking your next step. 因爲養成新的習慣需要你在信念和行爲上做出改變，所以可能會出現輕微的焦慮。 這種焦慮會讓你更有動力和毅力。但是，如果過於焦慮的話，你也許會發現這種精神壓力會使人無法承擔。同情自己可以降低這種壓力。要知道在做出改變的時候，出現一些壓力是正常的，但是，你沒有必要再用批評自己使事情變得更糟。在進行下一步以前，學會放鬆，抽時間審視自己的處境。

See Your Best Case Scenario1

看到最好的情況

The worst will not always occur. Recognize catastrophe2 thinking. Here is a wonderful piece of advice I saw on a greeting card from the good people at Hallmark: "If I had to give up one sense, it would be my sense of impending3 doom4." Stop scaring yourself into believing that every negative thing that happens is a horrific disaster. Yes, negative situations can occur, but focus on problem solving and moving forward despite the presence of fear. 最糟糕的情況並不總是會出現，你要意識到自己的”災難化”思維。以下是我在賀卡上看到的一條極好的建議：“如果非要我去放棄一種感覺的話，我就放棄災難迫近的感覺。”別再嚇唬自己了，不要以爲每件消極的事情都會演變爲一起恐怖的災難。總有可能出現消極的情況這沒錯，但是應把注意力放在解決問題、繼續前進而不是恐懼上。

Make a Choice

做出一個選擇

When you use the words "should" and "try" you make yourself a victim to your own change. Instead, drop the words "should" and "try" and use empowering statements such as: 當你用”應該“和”努力“這樣的詞時，你就把自己放在了自我改變中的”受害人“的位置上。放棄”應該“和”努力“這樣的詞，而用和下面這些相類似的詞彙：

• choose to . . . 選擇

• now have . . . 現在有

• I am able to . . . 我能

• It is my wish and choice to . . . 我希望並選擇去

• I am willing to . . . 我願意

• I am now already . . . 我準備好去

Setbacks are Temporary

挫折只是暫時的

Learn to see that your setbacks, failures, and relapses are temporary. Failure is not all bad. Actually, it is probably the only way to become successful. The obstacles, setbacks, and stumbling1 blocks are an anticipated aspect of any journey. Failure is really just feedback telling you to adjust your plan or to try a new approach. One of the most important things about failure is deciding to look at what happened, modify your plan or goal, and then move on to your next action step. 要知道你經受的挫折、失敗和情況惡化都是暫時的。失敗不一定都是壞事。其實，失敗也許是成功的唯一途徑。障礙、挫折和絆腳石在任何旅途上都會出現。失敗其實是一種反饋，告訴你該調整計劃或嘗試新方法。 關於失敗，最重要的一點是要看看發生了什麼，然後修改計劃或目標，再採取下一步行動。

When you catch yourself thinking negative thoughts or acting2 in ways that decrease your motivation, take a deep breath, relax, and begin again. There is no need to be perfect or think positively3 all the time. The point is to notice when you engage in self-limiting behavior and then challenge yourself. You could ask, "Are the things I am thinking or saying to myself true?" "Are my actions bringing me more energy and determination?" Then use the tips above to replace your limiting thoughts and behaviors with statements and actions designed to make you feel better about yourself and life. 當你發現自己有消極想法或會減少動力的行爲的時候，做一個深呼吸，放鬆一下，然後重新再來。你不必每分每秒都做到完美或積極地思考。當你發現自己沒有盡全力的時候，就該向自己發出挑戰。你可以問自己：”我現在想着的或告訴自己的話是真的嗎?“ ”我的行爲給我更多的精力和決心嗎?“ 然後再用前文提供的方法，破除掉那些讓你受限的想法和行爲，代之以讓你感覺更好的言語和行爲。