我們每個(gè)人都有能力成功地度過(guò)各自遇到的各不相同的問題。接下來(lái)，小編給大家準(zhǔn)備了學(xué)會(huì)自我激勵(lì)雙語(yǔ),歡迎大家參考與借鑒。

　　學(xué)會(huì)自我激勵(lì)雙語(yǔ)

　　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(gè)人都有能力成功地度過(guò)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，然后再用新的更有力的自我領(lǐng)導(dǎo)策略來(lái)代替這些無(wú)效策略。以下是五個(gè)幫你鏟除消極思維習(xí)慣，建立積極行為的方法。

　　Create Harmony

　　達(dá)成共識(shí)

　　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(qiáng)迫自己做出改變，而是和你要做出的改變達(dá)成共識(shí)。想象出你希望過(guò)的生活，然后形成一種與理想生活之間豐富和有回報(bào)的關(guān)系。在你和你想獲得的東西之間建立一個(gè)愛戴尊重的”橋梁“。 將你的夢(mèng)想視作一種有生命的、細(xì)致微妙的東西，它需要你的親切關(guān)注才能成長(zhǎng)。你要做的一切不過(guò)是付出真心，為自己所創(chuàng)造的東西感到自豪。 在做出改變時(shí)，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(dá)成一項(xiàng)新的協(xié)定，在你和你的夢(mèng)想之間創(chuàng)造出一個(gè)很好的聯(lián)系。

　　認(rèn)識(shí)自我價(jià)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(píng)、消極的自我對(duì)話、或辱罵的方式“激勵(lì)”自己會(huì)讓你缺乏動(dòng)力。不要總是跟自己過(guò)不去。創(chuàng)造出一個(gè)溫暖親和的氣氛來(lái)促使你能不斷努力，樂于接受改變。積極的自我對(duì)話--以自信、肯定、積極和友好的方式對(duì)話--是獲得精力和動(dòng)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(duì)話中，現(xiàn)在是培養(yǎng)對(duì)自己公平和同情的時(shí)候了。當(dāng)你認(rèn)識(shí)到自己的長(zhǎng)處、優(yōu)點(diǎn)和持之以恒的能力時(shí)，實(shí)現(xiàn)目標(biāo)的可能性就要大的多。自己是自己最大的敵人，這個(gè)問題不會(huì)自動(dòng)解決。相信自己，學(xué)會(huì)擁護(hù)自己，這需要時(shí)間、毅力和努力。每天至少花五分鐘列出自己和有關(guān)自己能力的事實(shí)情況(寫或口頭都行)。拿出你的記事本，看著鏡子中的自己，寫出或念出類似下面的這些激勵(lì)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(guò)去都行，現(xiàn)在也能行。

　　• When something goes wrong, I can handle it.

　　出錯(cuò)時(shí)，我能應(yīng)付得來(lái)。

　　• I can deal with this.

　　我能對(duì)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?yàn)轲B(yǎng)成新的習(xí)慣需要你在信念和行為上做出改變，所以可能會(huì)出現(xiàn)輕微的焦慮。 這種焦慮會(huì)讓你更有動(dòng)力和毅力。但是，如果過(guò)于焦慮的話，你也許會(huì)發(fā)現(xiàn)這種精神壓力會(huì)使人無(wú)法承擔(dān)。同情自己可以降低這種壓力。要知道在做出改變的時(shí)候，出現(xiàn)一些壓力是正常的，但是，你沒有必要再用批評(píng)自己使事情變得更糟。在進(jìn)行下一步以前，學(xué)會(huì)放松，抽時(shí)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. 最糟糕的情況并不總是會(huì)出現(xiàn)，你要意識(shí)到自己的”災(zāi)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(zāi)難迫近的感覺?！眲e再嚇唬自己了，不要以為每件消極的事情都會(huì)演變?yōu)橐黄鹂植赖臑?zāi)難。總有可能出現(xiàn)消極的情況這沒錯(cuò)，但是應(yīng)把注意力放在解決問題、繼續(xù)前進(jìn)而不是恐懼上。

　　Make a Choice

　　做出一個(gè)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(dāng)你用”應(yīng)該“和”努力“這樣的詞時(shí)，你就把自己放在了自我改變中的”受害人“的位置上。放棄”應(yīng)該“和”努力“這樣的詞，而用和下面這些相類似的詞匯：

　　• choose to . . . 選擇

　　• now have . . . 現(xiàn)在有

　　• I am able to . . . 我能

　　• It is my wish and choice to . . . 我希望并選擇去

　　• I am willing to . . . 我愿意

　　• I am now already . . . 我準(zhǔn)備好去

　　Setbacks are Temporary

　　挫折只是暫時(shí)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(jīng)受的挫折、失敗和情況惡化都是暫時(shí)的。失敗不一定都是壞事。其實(shí)，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(huì)出現(xiàn)。失敗其實(shí)是一種反饋，告訴你該調(diào)整計(jì)劃或嘗試新方法。 關(guān)于失敗，最重要的一點(diǎn)是要看看發(fā)生了什么，然后修改計(jì)劃或目標(biāo)，再采取下一步行動(dòng)。

　　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(dāng)你發(fā)現(xiàn)自己有消極想法或會(huì)減少動(dòng)力的行為的時(shí)候，做一個(gè)深呼吸，放松一下，然后重新再來(lái)。你不必每分每秒都做到完美或積極地思考。當(dāng)你發(fā)現(xiàn)自己沒有盡全力的時(shí)候，就該向自己發(fā)出挑戰(zhàn)。你可以問自己：”我現(xiàn)在想著的或告訴自己的話是真的嗎?“ ”我的行為給我更多的精力和決心嗎?“ 然后再用前文提供的方法，破除掉那些讓你受限的想法和行為，代之以讓你感覺更好的言語(yǔ)和行為。

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