– 英语/中文 双语歌词

歌词与翻译

[中文]

[音乐]

大家好，欢迎回到

英语对话播客，我是

Mike，我是Emma。今天这一集

我们要讨论的一个话题

非常重要，对个人成长来说

自我价值。没错，Emma，我们经常

听到自我价值，但它到底意味着什么，

以及如何有效地提升它

it up

很好的问题。自我价值

基本上是我们如何评估和看待

自己，它关乎对我们能力的信心，

知道自己的价值。今天我们要讨论

八个实用步骤，帮助你建立

和增强自我价值。让我们

直接开始吧。第一步是

练习自我接纳。这意味着

以本来的样子接纳自己，包括所有的

优点和

缺点。当然，它关乎

weaknesses absolutely it's about

理解没有人是完美的，这样就好。我们

都有缺点，但它们

并不定义我们的价值。我曾经

总是在和别人比较时挣扎

但当我开始练习

自我接纳时，我意识到它是关乎

拥抱真实的自己，而不是试图成为

别人。那是一个很好的观点

接纳自己是建立

自我价值的基础

因为它让你看到自己的独特

价值。第二步是设定现实目标。

当我们设定可实现的目标并朝着它们努力时，

我们的信心会提升。是的，重要的是

将大目标分解成更小、更好管理的

步骤，这样我们就可以

一路庆祝小胜利。例如，

如果你想保持身材，可以从小事开始，像每天

锻炼10分钟。随着你实现这些小

with small goals like exercising for 10

minutes a day as you achieve these many

目标，你的信心会增长。这真的很神奇，

实现小目标也能给我们

成就感和

激励我们继续前进。当然

重要的是进步，而不是完美。第三步

是专注于你的优点。

我们每个人都有擅长的东西，

认识到这些可以帮助我们感觉更

有信心。这是真的，与其

纠结于我们做不到的事，我们应该

强调我们的才华和能力。我

同意，当我开始承认自己在

写作和演讲方面的技能时，它帮助

提升了我的自我价值，因为我

专注于自己擅长的地方。这就像

为你的优点打光，当你

专注于你的优点时，它会改变

你的心态，从“我不能”变成“我能”。

没错，这是建立

积极

自我形象的好方法。第四步

是练习积极的自我对话。我们对自己说的话

对我们的自我价值有很大影响。是的，

我们的内心对话可以让我们振作起来

或让我们沮丧，所以

重要的是用积极、鼓舞人心的想法

替换负面想法。例如，不要说“我在这方面不行”，可以试试

for example instead of saying I'm not

说“我正在学习，随着练习我会变得更好”。

这是一个很好的例子，积极的自我对话可以

改变我们的视角，帮助我们建立

更健康的、自信的心态。它需要练习，

但随着时间推移，它可以对我们如何看待

自己产生巨大影响。第五步

a huge difference in how we see

是围绕自己与积极的人相处。我们周围的人

在塑造我们的

自我价值中扮演重要角色。是的，与支持性

和鼓励性的人在一起可以提升我们的

self-esteem yes being around supportive

信心。另一方面，负面的人

可能会让我们沮丧。我记得我曾经

people can bring us down I remember

远离了一些负面的影响

那让我感觉大不一样，因为我开始觉得

更振作和

more uplifted and

自信。这是一个很好的举动，积极的人

帮助我们看到自己的潜力，并

提醒我们自己的价值。他们激励

我们成为最好的自己。

第六步是照顾好你的身体健康。当我们身体感觉良好时，

往往也会提升我们的精神

和情感健康。当然

and emotional well-being too absolutely

简单的事情，像锻炼身体、吃均衡饮食，

摄取足够的睡眠，都可以对我们如何感觉

can have a big impact on how we feel

自己产生很大影响。我注意到当我

坚持锻炼时，我一整天都感觉更精力充沛、

更自信。这太好了。照顾好

the day that's great to hear taking care

我们的身体是展现

自我尊重的方式，它反映在我们的

自我价值上。它提醒我们

值得感觉最好。第七步是

学会说“不”。这听起来简单，

simple

但它是一种保护自我价值的有力方式。这是真的，

我们很多人难以说“不”，因为我们想取悦别人，

但总是说“是”可能会导致倦怠，让我们感觉

不受重视。我之前经历过这种情况，

can lead to burnout and make us feel

unappreciated I've experienced that

但当我开始设定界限，在必要时说“不”时，

boundaries and saying no when necessary

我感觉对自己的时间和精力更有控制力。

这关乎重视自己的需求，而不是过度承诺自己。

and not overcommit yourself

没错，说“不”并不让你自私，它意味着你尊重自己的

限度。最后一步，第八步是

将失败视为学习

embracing failure as a learning

机会。是的，失败是生活的一部分，

但它并不定义我们。事实上，

它往往是我们学到最多

宝贵

教训的地方。那是正确的，与其将失败视为挫折，

我们可以将其视为通往成功的垫脚石。我曾经

stepping stone to success I used to be

害怕失败，但现在我将其视为

成长的机会。每一次失败教给我们

新东西，帮助我们改进。

没错，关键是从错误中学习，继续前进。

这是建立韧性和

自我价值的有力方式，它提醒我们，我们有能力克服

挑战，不管它们看起来多么艰难。

capable of overcoming challenges no

matter how tough they seem

[音乐]

好吧，现在让我们深入探讨一些

非常有用的词汇

自我价值（self-worth），意思是一个人对自己的

价值或价值感的理解。例如，重要的是认识到自己的自我价值，

而不是让别人为你定义它。

韧性（resilience），意思是快速从困难或

resilience meaning the ability to

挫折中恢复的能力。例如，培养韧性

setbacks example developing resilience

可以帮助你从失败中反弹

并继续前进。肯定句（affirmation）

意思是重复对自己说的积极陈述，以鼓励

信心和自我信念。例如，

confidence and self-belief example

每天说肯定的句子，像“我有能力和力量”，

可以随着时间推移提升你的自我价值。

界限（boundary），意思是设定的限制或规则，以保护一个人的

个人空间、时间或

personal space time or

情绪。例如，与朋友设定界限

可以帮助你更好地管理时间

并减少

压力。心态（mindset），意思是一个人的思考方式或

对特定

particular

情况的态度。例如，采用成长心态

允许你将挑战视为学习和

opportunities to learn and

成长的机会。好吧，你有它了——八个

实用步骤，帮助建立

自我价值。让我们快速回顾一下：练习

自我接纳，设定现实目标，

专注于你的优点，练习

积极自我对话，与积极的人相处，

照顾身体健康，学会说“不”，

physical health learn to say no and

以及将失败视为学习

机会。我们希望这些建议对你有用，建立自我价值

是一个旅程，需要时间，但绝对

journey and it takes time but it's

值得努力。

当然

记住，自我价值从内心开始，你练习这些步骤越多，

你就会变得越自信。如果

steps the more confident you'll become

if you enjoyed today's episode please

你喜欢这一集，请订阅英语对话

播客，并与可能需要信心提升的朋友分享。感谢

might need a confidence boost thanks for

大家收听，保持积极心态，相信自己，你能行。保重，下集再见

believe in yourself you've got this take

care and we'll see you in the next

再见

[音乐]

[英语]

[Music]

hello everyone welcome back to the

English dialogue podcast I'm

Mike and I'm Emma in today's episode

we're talking about a topic that's

really important for personal growth

self-esteem that's right Emma we often

hear about self self-esteem but what

does it really mean and how can we build

it up

effectively good questions self-esteem

is basically how we value and perceive

ourselves it's about having confidence

in our abilities and knowing our worth

and today we're going to discuss eight

practical steps you can take to build

and strengthen your self-esteem let's

Dive Right In the first step is

practicing self-acceptance this means

accepting yourself as you are with all

your strengths and

weaknesses absolutely it's about

understanding that nobody is perfect and

that's okay we all have flaws but they

don't Define our worth I used to

struggle with comparing myself to others

but when I started practicing

self-acceptance I realized it's about

embracing who I am not trying to be

someone else that's a great Point

accepting yourself is the found

Foundation of building self-esteem

because it allows you to see your unique

value step two is setting realistic

goals when we set achievable goals and

work towards them it boosts our

confidence yes and it's important to

break down big goals into smaller

manageable steps that way we can

celebrate small wins along the way for

example if you want to get fit start

with small goals like exercising for 10

minutes a day as you achieve these many

goals your confidence grows it's amazing

how reaching even small goals can give

us a sense of accomplishment and

motivate us to keep going definitely

it's about progress not Perfection the

third step is focusing on your strengths

we all have things we're good at and

recognizing these can help us feel more

confident that's so true instead of

dwelling on what we can't do we should

highlight our talents and abilities I

agree when I started acknowledging my

skills in writing and speaking it helped

boost my self-esteem because I was

focusing on what I excelled at it's like

shining a light on your positives when

you focus on your strengths it changes

your mindset from I can't to I can

exactly it's a great way to build a

positive

self-image step four is practicing

positive self talk the way we talk to

ourselves has a big impact on our

self-esteem yes our inner dialogue can

either Lift us up or bring us down so

it's important to replace negative

thoughts with positive encouraging ones

for example instead of saying I'm not

good at this try saying I'm learning and

I'll get better with practice that's a

great example positive self-talk can

change our perspective and help us build

a health the more confident mindset it

takes practice but over time it can make

a huge difference in how we see

ourselves step five is surrounding

yourself with positive people the

company we keep plays a big role in

shaping our

self-esteem yes being around supportive

and encouraging people can boost our

confidence on the other hand negative

people can bring us down I remember

distancing myself from a few negative

influences in my life it made a big

difference because I started feeling

more uplifted and

confident that's a great move positive

people help us see our potential and

remind us of our worth and they Inspire

us to be the best version of ourselves

the sixth step is taking care of your

physical health when we feel good

physically it often boosts our mental

and emotional well-being too absolutely

simple things like exercising eating a

balanced diet and getting enough sleep

can have a big impact on how we feel

about ourselves I've noticed that when

I'm consistent with my workouts I feel

more energetic and confident throughout

the day that's great to hear taking care

of our bodies is a way of showing

self-respect and it reflects in our

self-esteem it's a reminder that we

deserve to feel our best step seven is

learning to say no this might sound

simple

but it's a powerful way to protect our

self-esteem that's true many of us have

a hard time saying no because we want to

please others but constantly saying yes

can lead to burnout and make us feel

unappreciated I've experienced that

before but when I started setting

boundaries and saying no when necessary

I felt more in control of my time and

energy it's about valuing your own needs

and not overcommit yourself

exactly saying no doesn't make you

selfish it means you're respecting your

own limits the final step step eight is

embracing failure as a learning

opportunity yes failure is a part of

life but it doesn't Define Us in fact

it's often where we learn the most

valuable

lessons that's right instead of seeing

failure as a setback we can see it as a

stepping stone to success I used to be

afraid of failing but now I view it as a

chance to grow every failure teaches us

something new and helps us improve

exactly the key is to learn from our

mistakes and keep moving forward it's a

powerful way to build resilience and

self-esteem and it reminds us that we're

capable of overcoming challenges no

matter how tough they seem

[Music]

all right now let's dive into some

really useful vocabulary

selfworth meaning the sense of One's Own

value or worth as a person example it's

important to recognize your selfworth

and not let others Define it for you

resilience meaning the ability to

recover quickly from difficulties or

setbacks example developing resilience

can help you bounce back from failure

and keep moving forward affirmation

meaning a positive statement that is

repeated to oneself to encourage

confidence and self-belief example

saying daily affirmations like I am

capable and strong can boost your

self-esteem over time boundary meaning a

limit or rule set to protect one's

personal space time or

emotions example setting boundaries with

friends can help you manage your time

better better and reduce

stress mindset meaning a person's way of

thinking or their attitude towards a

particular

situation example adopting a growth

mindset allows you to see challenges as

opportunities to learn and

grow so there you have it eight

practical steps to help build

self-esteem let's quickly recap practice

self-acceptance set realistic goals

focus on your strengths practice

positive selft talk surround yourself

with positive people take care of your

physical health learn to say no and

embrace failure as a learning

opportunity we hope you found these tips

helpful building self-esteem is a

journey and it takes time but it's

definitely worth the effort

absolutely

remember self-esteem starts from

within and the more you practice these

steps the more confident you'll become

if you enjoyed today's episode please

subscribe to the English dialogue

podcast and share it with a friend who

might need a confidence boost thanks for

listening everyone stay positive and

believe in yourself you've got this take

care and we'll see you in the next

episode bye for now

[Music]

重点词汇

词汇	含义
esteem /ɪˈstiːm/ B2	noun - 尊重和钦佩
confidence /ˈkɒnfɪdəns/ B1	noun - 自信
acceptance /əkˈsɛptəns/ B2	noun - 接受
goals /ɡəʊlz/ A2	noun - 目标
strengths /strɛŋθs/ B1	noun - 优点
weaknesses /ˈwiːknəsɪz/ B1	noun - 弱点
flaws /flɔːz/ B2	noun - 缺陷
worth /wɜːrθ/ A2	noun - 价值
talents /ˈtælənts/ B1	noun - 天赋
mindset /ˈmaɪndsɛt/ B2	noun - 心态
resilience /rɪˈzɪljəns/ C1	noun - 韧性
affirmation /ˌæfərˈmeɪʃən/ C1	noun - 肯定陈述
boundary /ˈbaʊndəri/ B2	noun - 界限
positive /ˈpɒzɪtɪv/ A1	adjective - 积极的
negative /ˈnɛɡətɪv/ A1	adjective - 消极的
health /hɛlθ/ A1	noun - 健康
failure /ˈfeɪljər/ A2	noun - 失败
embrace /ɪmˈbreɪs/ B2	verb - 接受
compare /kəmˈpeər/ A2	verb - 比较
celebrate /ˈsɛlɪbreɪt/ B1	verb - 庆祝