3 Tips To Boost Your Confidence
When faced with a big challenge where potential failure seems to lurk atevery corner, maybe you've heard this advice before:
当面临一个大挑战，潜在的失败似乎潜伏在各个角落，可能你曾听过这个建议。
"Be more confident."
「有自信一点。」
And most likely, this is what you think when you hear it: "If only it were that simple."
而最有可能的是，当你听到时这就是你脑袋中所想的「真希望它就是那么简单。」
But what is confidence?
但什么是信心？
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 empoweredby these, act courageously to face a challenge head-on.
抱持着「你是有价值、有能力的」信念，这也被称为自尊，当你对自己的能力抱持肯定时添加一点乐观的情绪，然后给予这些情绪一点自主权。勇敢地行动去正面面对、迎接挑战
This is confidence.
这就是信心
It turns thoughts into action.
将想法付诸于行动
So where does confidence even come from?
所以信心是从哪里来的？
There are several factors that impact confidence.
以下有几个因素会影响信心
One: what you're born with, such as your genes, which will impact things like the balance of neurochemicals in your brain.
第一，与生俱来，也就是你的基因这会影响一些东西，像是你脑袋中的神经化学物质的平衡。
Two: how you're treated.
第二、你怎么被对待
This includes the social pressures of your environment.
这包含身处环境的社会压力
And three: the part you have control over, the choices you make, the risks you take, and how you think about and respond to challenges and setbacks.
还有第三、你自己掌握的部分，你做的选择，你承担的风险，以及你如何思考及回应这些挑战和挫折
It isn't possible to completely untanglethese three factors,
影响信心的原因不可能完全和这三个因素无关
but the personal choices we make certainly play a major role in confidence development.
但是我们的个人选择在信心发展上绝对是一大重要的关键
So, by keeping in mind a few practical tips, we do actually have the power to cultivateour own confidence.
所以透过牢记一些实用的方法，我们可以真正拥有培养我们信心的力量。
Tip 1: a quick fix.
方法一，速战速决
There are a few tricks that can give you an immediate confidence boost in the short term.
有一些技巧，可以帮助你在短时间内很快提振信心
Picture your success when you're beginning a difficult task, something as simple as listening to music with deep bass; it can promote feelings of power.
当你开始一项艰巨的任务，想像你的成功，间单的像是听比较低音的音乐，可以使人充满能量
You can even strike a powerful pose or give yourself a pep talk.
你甚至可以装出一个强大的姿势或给自己打气
Tip two: believe in your ability to improve.
方法二，相信你自己的能力会进步
If you're looking for a long-term change, consider the way you think about your abilities and talents.
如果你正在寻找一个长期的改变，考虑你思考你的能力和天赋的方式
Do you think they are fixed at birth, or that they can be developed, like a muscle?
你认为他们是一出生就固定的吗？还是它们是可以被开发的，像是肌肉？
These beliefs matter because they can influence how you act when you're faced with setbacks.
这些信念很重要，因为它们可以影响遇到挫折时你的行动
If you have a fixed mindset, meaning that you think your talents are locked in place, you might give up, assuming you've discovered something you're not very good at.
如果你有一个固定的思维形式，也就是说你认为你的天赋早就是被决定好的你可能会放弃，假设你已经发现有些事情你并不是很擅长。
But if you have a growth mindset and think your abilities can improve, a challenge is an opportunity to learn and grow.
但如果你有一个成长的心态，认为自己的能力是可以进步的，挑战就是一个学习及成长的机会。
Neurosciencesupports the growth mindset.
神经科学支持成长的心态。
The connections in your brain do get stronger and grow with study and practice.
在你大脑内的连结会变得更加强壮，并且伴随着学习和练习成长
It also turns out, on average, people who have a growth mindset are more successful, getting better grades, and doing better in the face of challenges.
这也证明，平均而言，拥有成长心态的人是比较成功的，获得更好的成绩，和面对挑战时能够做得更好。
Tip three: practice failure.
方法三，练习失败
Face it, you're going to fail sometimes.
面对它，你有时会失败
Everyone does. J.K. Rowling was rejected by twelve different publishers before one picked up "Harry Potter."
每个人都一样，J.K. 罗琳曾被 12 家出版商拒绝，直到某一家出版商接受「哈利波特」
The Wright Brothers built on history's failed attempts at flight, including some of their own, before designing a successful airplane.
莱特兄弟在设计出一架成功的飞机，曾经在飞行领域经历多次的失败尝试，包括一些他们自己的。
Studies show that those who fail regularly and keep trying anyway
are better equipped to respond to challenges and setbacks in a constructive way.
研究证明那些经常失败但持续尝试的人，更能够用有建设性的方式，去面对挑战及挫折。
They learn how to try different strategies, ask others for advice, and persevere.
他们学会如何去尝试不同的策略，询问别人的建议并持之以恒。
So, think of a challenge you want to take on, realize it's not going to be easy, accept that you'll make mistakes, and be kind to yourself when you do.
所以，想想你想要去接受一个挑战，意识到这不是一件容易的事情接受你可能会犯错的事实，并在你犯错时善待你自己
Give yourself a pep talk, stand up, and go for it.
给自己打气，重新站起来，继续努力。
The excitement you'll feel knowing that whatever the result, you'll have gained greater knowledge and understanding.
无论结果如何，你都会觉得很刺激，你会获得更好的知识和对事情的了解。
This is confidence.
这便是自信。