作者： Jerry Lopper
翻譯：breezychao
Research studies show that high self esteem is good for your health and
happiness. These brief daily activities can be helpful in raising self esteem
研究表明高度自信有助于個(gè)人健康和幸福。以下幾個(gè)小活動(dòng)會(huì)幫助你提升自信心。
If life seems boring and depressing, perhaps a big dose of daily self esteem
help is just the spark you need for a happier life. The self esteem activities
suggested here take just a few minutes each day and research studies indicate
high self esteem is beneficial to your health.
如果生活看起來枯燥和沉悶，或許一劑日常自尊藥方會(huì)將你的生活點(diǎn)亮，過上幸福生活。本文推薦的樹立自信的活動(dòng)每天只需花上幾分鐘時(shí)間，而研究表明研究表明高度自信有助于個(gè)人健康。
Research Studies 調(diào)研研究
Self esteem correlates with happiness and life satisfaction according to
psychological researcher Christopher Peterson, author of A Primer in Positive
Psychology. The higher your self esteem, the greater your reported happiness and
satisfaction with life. The converse is also true, lower self esteem correlates
with low life satisfaction and happiness. It behooves us to be aware of our own
feeling of self esteem, taking steps to improve it when we’re feeling down.
根據(jù)《積極心理學(xué)初級(jí)讀本 A Primer in Positive Psychology》作者，心理學(xué)研究者 Christopher Peterson
的調(diào)查研究發(fā)現(xiàn)，自尊與幸福和生活滿足感息息相關(guān)。你越是自信，你在生活中就感到更多的幸福感和滿足感。反之亦然，越不自信的人，幸福感和滿足感程度就越低。這就要求我們意識(shí)到我們自信的程度，當(dāng)感到不夠自信時(shí)，采取以下步驟來改善：
Improving Relationships 改善人際關(guān)系
Researcher David Schmitt, PhD, associate professor of Bradley University’s
Psychology Department, reports that high self esteem also correlates with
relationships. When we have strong relationships we feel better about ourselves
than when our relationships are troublesome. Strong relationships, strong self
esteem.
布拉德利大學(xué)心理學(xué)院的副教授，研究者David
Schmitt博士認(rèn)為，自信跟人際關(guān)系也有聯(lián)系。當(dāng)我們有穩(wěn)固的人際關(guān)系時(shí)，會(huì)比人際關(guān)系出現(xiàn)問題時(shí)對(duì)自己感覺更好。人際關(guān)系越穩(wěn)固，個(gè)人越自信。
Start with Compassion 從學(xué)會(huì)同情開始
A good building block for improving self esteem is to first work to grant
self-compassion. Research studies suggest “it should be easier to teach people
with low self-esteem to be self-compassionate than to teach them to have higher
self-esteem,” reports WebMD Medical News reviewer Brunilda Nazario, MD, August
22, 2005.
提高自信的一個(gè)好辦法是學(xué)會(huì)自我安慰。Brunilda Nazario（WebMD醫(yī)學(xué)新聞的評(píng)論家）在2005年8月22日的文章中說，研究發(fā)現(xiàn)
“教一個(gè)自信心不高的人學(xué)會(huì)自我安慰比教他們?nèi)绾翁岣咦孕乓菀住！?br>
Try These Daily Self Esteem Building Activities 嘗試一下以下日常提高自信的方法：
•Reinforce your close relationships with high quality contact each day. Give
something of yourself to people you care about. A few sincere words of
appreciation, a few minutes of compassionate listening, or an earnest offer of
help to an elderly or shut-in friend or relative will pay big dividends to both
parties.
•對(duì)于親密的家人或朋友，每天保持高質(zhì)量的聯(lián)絡(luò)。每天都花點(diǎn)時(shí)間在你在乎的人身上—幾句欣賞的真心話，幾分鐘富有同情的傾聽，或者對(duì)長(zhǎng)者/被困屋內(nèi)的朋友或親戚的真心幫助，這些都會(huì)給雙方帶來莫大的好處的。
•Give yourself a break. We’re often much harder on ourselves than we are on
others. Don’t expect perfection of yourself. Be forgiving of your human errors
and treat them with humor rather than disdain or anger. Refrain from demeaning
self talk. Instead, remind yourself that you normally make very few mistakes.
•讓自己休息一下。我們總是對(duì)自己嚴(yán)厲，對(duì)他人寬松。不要期望自己會(huì)十全十美。原諒自己犯下的錯(cuò)誤，對(duì)它們一笑了之，而非不屑或震怒。不要認(rèn)為自言自語(yǔ)會(huì)有損形象，時(shí)常提醒自己其實(shí)你犯的錯(cuò)已經(jīng)很少了。
•Savor your good memories. Keep a mental or literal file of good memories and
visit them often. Naturally nostalgic people have high self-esteem and are less
prone to depression. Thinking of good memories for just 20 minutes a day can
make people more cheerful than they were the week before, and happier than if
they think of their current lives, report researchers from Loyola University
(WebMD Feature from “Psychology Today” Magazine, Marina Krakovsky: WebMD’s
depression help center).
•品味美好回憶。在腦海中或者書面地記錄一些美好回憶，時(shí)常拿出回味。習(xí)慣懷舊的人有很高的自信，很少會(huì)感到沮喪。Loyola大學(xué)的研究者的報(bào)告說：“每天只需花上20分鐘來品味那些美好的回憶，這會(huì)讓你比想當(dāng)下的生活更開心和幸福?！?br>
•Snap back from negative events. Bad things will happen; that’s part of life.
Foster an attitude of resilience and positive thinking to help you snap back
from negative thinking just as quickly as you can. Positive thinking yields
positive life events, and vice-versa.
•從消極的事件中快速走出。壞事不可避免，它是生活的一部分。培養(yǎng)自己的復(fù)原能力，積極的想法會(huì)幫你最快地走出消極情緒。積極的想法會(huì)為生活帶來積極的結(jié)果，反之亦然。
In just a few minutes each day you can build your self esteem and reap the
rewards of greater happiness and life satisfaction. Be your own best friend not
your worst enemy.
每天只需幾分鐘你就可以樹立起自信，收獲更多的幸福和生活滿足感。做自己最好的朋友，而非最壞的敵人。
譯者注：
關(guān)于self-esteem
Self-Esteem在中文里往往被譯成“自尊”，這是心理學(xué)研究中通行的翻譯。但是在英語(yǔ)國(guó)家的日常生活和日常語(yǔ)言里，self-esteem是“自信”的意思。這個(gè)自信，是建立在恰當(dāng)?shù)淖晕以u(píng)價(jià)上的自信，而不是confidence所指的覺得自己能行的那種感覺。其與confidence的區(qū)別在，一個(gè)強(qiáng)調(diào)觀念，一個(gè)強(qiáng)調(diào)感覺。
