演说者：TED-ED
演说题目：提高自信的3个技巧！
如何让自己更自信，大概是每个人，特别是不那么自信的人想知道的。本期视频给大家带来了3个提高自信的小技巧，特别是遇到困难时。
提高自信的3个技巧 来自TED英语演说 00:00 04:16
中英对照演讲稿
When faced with a big challenge where potential failure seems to lurk at every corner,maybe you've heard this advice before:'Be more confident.'
面对一项艰难的挑战，面临各种失败的可能性，也许你听过这么一则建议：要对自己有信心！
And most likely, this is what you think when you hear it:'If only it were that simple.'But what is confidence?
但你脑中往往会浮现这个念头：要是有这么简单就好了!自信到底是什么?
Take the belief that you are valuable, worthwhile, and capable,also known as self-esteem,add in the optimism that comes when you are certain of your abilities,and then empowered by these,act courageously to face a challenge head-on.
相信自己的价值和能力，也就是培养自尊心，能肯定自己，心态自然比较乐观，心中充满正面力量，便能勇于迎向挑战
This is confidence.It turns thoughts into action.So where does confidence even come from?There are several factors that impact confidence.
这就是自信，它提供实现理想的动力，那么自信从哪里来呢？影响自信的因素很多
One: what you're born with, such as your genes,
首先是先天的因素
which will impact things like the balance of neurochemicals in your brain.
像是基因会左右大脑神经化学物质的平衡
Two: how you're treated.
其次是他人对待你的方式
This includes the social pressures of your environment.
像是生活中的同侪压力
And three: the part you have control over,
第三个因素则是你自己
the choices you make,
你所做的各种决定
the risks you take,
选择承担的风险
and how you think about and respond to challenges and setbacks.
以及如何面对挑战与挫折
It isn't possible to completely untangle these three factors,
这些因素的关系密不可分
but the personal choices we make certainly play a major role
不过个人的决定
in confidence development.
在自信的发展中扮演关键角色
So, by keeping in mind a few practical tips,
只要记住以下几个实用的秘诀
we do actually have the power to cultivate our own confidence.
就能为自己建立自信心
Tip 1: a quick fix.
秘诀一：快速补充自信
There are a few tricks that can give you an immediate confidence boost in the short term.
善用小技巧让自己在短时间内 自信心倍增
Picture your success when you're beginning a difficult task,
先想象成功的样子再开始进行困难的任务
something as simple as listening to music with deep bass;
或者听听重低音音乐
it can promote feelings of power.
如此一来可以提升正面能量
You can even strike a powerful pose or give yourself a pep talk.
也可以摆出胜利的姿势或为自己加油打气
Tip two: believe in your ability to improve.
秘诀二：相信自己会进步
If you're looking for a long-term change,
如果你追求的不只是一时的改变
consider the way you think about your abilities and talents.
不妨想一想自己对才能的看法
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?
还是像肌肉一样可以锻炼?
These beliefs matter because they can influence how you act
这些想法很重要
when you're faced with setbacks.
面对挫折的态度会因看法而异
If you have a fixed mindset, meaning that you think your talents are locked in place,
属于「固定型思维」的人认为能力出生时就已经注定
you might give up,
遇到困难就容易放弃
assuming you've discovered something you're not very good at.
觉得自己就是不擅长这件事
But if you have a growth mindset and think your abilities can improve,
若你拥有「成长型思维」 相信努力就会进步
a challenge is an opportunity to learn and grow.
挑战便成了自我成长的好机会
Neuroscience supports the growth mindset.
神经科学也验证了这项理论
The connections in your brain do get stronger and grow with study and practice.
透过学习与练习神经元之间的联结确实会增强
It also turns out, on average,
研究也指出
people who have a growth mindset are more successful,
有成长型思维的人通常比较成功
getting better grades,
成绩比较好
and doing better in the face of challenges.
面对挑战的表现也比较出色
Tip three: practice failure.
秘诀三：练习失败
Face it, you're going to fail sometimes.
面对现实吧！每个人都会失败
Everyone does.
没有例外
J.K. Rowling was rejected by twelve different publishers
J.K.罗琳的《哈利波特》被退件了12次
before one picked up 'Harry Potter.'
才找到出版商愿意出版
The Wright Brothers built on history's failed attempts at flight,
莱特兄弟记取前人失败的教训
including some of their own,
自己也失败多次以后
before designing a successful airplane.
才设计出可以翱翔天际的飞机
Studies show that those who fail regularly and keep trying anyway
研究指出经常挫败却不轻易放弃的人
are better equipped to respond to challenges and setbacks in a constructive way.
比较有能力面对打击与挑战
They learn how to try different strategies,
他们懂得尝试不同的策略
ask others for advice,
询问他人意见
and perservere.
并坚持不懈
So, think of a challenge you want to take on,
想想未来要面对的挑战
realize it's not going to be easy,
过程中想必会遇到难题
accept that you'll make mistakes,
可能也会犯下一些错误
and be kind to yourself when you do.
到时候别对自己太严苛
Give yourself a pep talk, stand up, and go for it.
给自己一些鼓励 克服问题，然后继续努力
The excitement you'll feel knowing that whatever the result,
你会意识到重要的不是结果
you'll have gained greater knowledge and understanding.
而是过程中的成长与启发
This is confidence.
那份感受，就是真正的自信
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