– 英语/中文 双语歌词

歌词与翻译

[中文]

[音乐]

大家好，欢迎回来收听英语对话播客。

我是迈克，一如既往，我和艾玛一起主持节目。

艾玛，今天你怎么样？

嗨，迈克。我很好，谢谢。

今天我们要探讨一个很多人都感同身受的话题，

那就是克服自我怀疑。

自我怀疑常常阻碍我们发挥全部潜力，

无论是在个人目标还是职业发展上。

确实，自我怀疑是通往成功和幸福的一大障碍。

但了解它，并学会如何克服，会给我们的生活带来巨大变化。

那么，先让我们定义一下什么是自我怀疑。

当然，自我怀疑是一种不断困扰你的不确定感，

怀疑自己的能力、决策或价值。

它通常表现为负面自我对话、对失败的恐惧和犹豫不决。

适度的自我怀疑有时能激励我们，

但过度的自我怀疑会让我们瘫痪，

阻止我们抓住机会，实现目标。

对吧？它就是那个质疑你是否足够好、足够能干的内心声音。

这声音可能来自过去的经历、

社会压力，甚至是你成长的环境。

但好消息是，有有效的方法可以克服自我怀疑。

没错，其中一个强有力的方法是建立自我意识。

当你意识到自我怀疑出现时，

你可以更有效地应对它。

保持日记，记录你的思想和感受，

能帮助你发现引起自我怀疑的模式和触发点。

说得好。自我意识是改变的第一步。

一旦你意识到自我怀疑，

你就可以开始挑战那些负面想法。

比如，当你发现自己在想“我做不到”的时候，

你可以用“我会尽力而为，并从中学习”来反驳它。

是的，挑战负面想法非常关键。

另一个策略是设定现实可行的目标。

目标如果太高或太模糊，

很容易让人感到压力山大，怀疑自己的能力。

将大的目标分解成小而可控的任务，

每完成一步都会增强你的信心。

没错，达到这些小目标能带来成就感，

这会加强你对自己能力的信心。

这就像打基础，每一个小成功都会累积，

让你面对更大的挑战时，觉得它们更容易实现。

完全正确。积极的人际关系可以提供鼓励、

建设性的反馈和不同的视角，

帮助抵消自我怀疑。

和值得信赖的朋友或导师分享你的挣扎，

可以减轻情绪负担，也能获得有价值的建议。

说得真好。

支持系统在克服自我怀疑中起着至关重要的作用。

此外，练习自我慈悲也很重要。

对自己宽容，尤其是在犯错时，

能减少激烈的自我批评，减少自我怀疑的来源。

是的，自我慈悲意味着用对朋友的善意和理解来对待自己。

不要一直纠结失败，

把它视为学习过程的一部分。

这种心态转变能让你更快恢复，保持积极的心态。

确实如此。另一个有效技巧是可视化。

想象成功可以帮助重塑大脑，相信自己的能力。

每天花几分钟时间想象自己达成目标，克服挑战。

这种心理预演能增强自信，降低焦虑。

这是一种很好的方法。可视化不仅提升自信，

还为现实生活做好心理准备。

它让你的目标变得更具体、更可实现，

减少了面对大梦想时的恐惧感。

没错，将可视化与具体行动结合，效果更佳。

比如，你想象自己做一个成功的演讲，

接着列出准备的步骤：做足调研，

练习演讲并寻求反馈。

完全正确。主动行动会加强你对自己能力的信心，

减少自我怀疑。

另一个重要方面是将失败视为学习的机会。

不要把失败看作是对你价值的否定，

而是成长和改进的机会。

这种想法很健康。

当你把失败看作是学习的经验，

害怕犯错误的心理会减少。

这种学习心态培养韧性，

鼓励你勇于冒险，而不会被自我怀疑束缚。

是的，韧性很关键。

通过面对挑战建立韧性，

能增强你应对自我怀疑的能力。

每次你坚持面对挑战，

都会增强你的自信，逐渐削弱自我怀疑的影响。

绝对如此。

我们还来谈谈正念和冥想在克服自我怀疑中的作用。

这些练习帮助你活在当下，减少反复纠结负面想法的习惯。

培养冷静和专注的心态，

能更好地管理自我怀疑，保持积极的态度。

正念让你观察自己的想法时不带评判，

这能防止陷入自我批评的循环。

经常冥想能提升情绪调节能力，

让你面对自我怀疑时更加清醒和平静，

而非恐惧和焦虑。

非常好的补充。

正念和冥想不仅帮助管理自我怀疑，

还提升整体心理健康。

它们创造了一个心灵空间，

让你能以建设性的方式应对自我怀疑，

而不是被它支配行为。

说得对。还有一个实用建议是庆祝你的成功，

无论大小。

承认和奖励自己的成就，

会强化积极行为，提升自信，

让自我怀疑更难占据心头。

没错，庆祝成功会形成积极反馈，

提醒你自己的能力，并激励你继续努力。

认可进步，肯定自己付出的努力很重要。

当然了，不管是个人成就还是职业里程碑，

花时间庆祝都能增强成就感，

减少不自信感。

这能把注意力从缺乏转移到已拥有，

培养更积极、更自信的心态。

这真是很棒的观点。

总结一下，克服自我怀疑包括：

建立自我意识，

挑战负面想法，

设定现实目标，

与支持你的人为伍，

练习自我慈悲，

运用可视化，

拥抱失败，

培养韧性，

练习正念和冥想，

还有庆祝成功。

是的，克服自我怀疑是一个持续的过程，

需要耐心、坚持和成长的意愿。

每个人都会在某些时刻经历自我怀疑，

但用对策略，它可以被管理，

甚至转化为前进的动力。

说得好，艾玛。

听众朋友们要记住，自我怀疑是人之常情，

但它不必定义你的人生。

运用这些方法来建立自信，

拥抱你的优势，坚定地追求目标。

没错。别太苛刻自己，

庆祝克服自我怀疑的每一步。

你比自己想象的更有能力，

每一份努力都让你更接近真正的潜力。

我们很想听听你克服自我怀疑的故事和方法。

你是怎么战胜那些负面想法的？

欢迎在我们的社交媒体或邮箱分享你的经历，

你的见解能激励更多人前行。

对，分享你的成功和挑战，

我们一起打造一个支持彼此、鼓励大家相信自己能力的社区。

谢谢大家今天收听英语对话播客，

我们下次见，保持自信，继续前进。

保重，记住你行的。

[音乐]

regulation, making it easier to respond

to self-doubt with clarity and calmness

rather than fear and anxiety.

That's a great addition. Mindfulness and

meditation not only help in managing

self-doubt, but also improve overall

mental well-being. They create a mental

space where you can address self-doubt

constructively instead of letting it

control your actions.

Exactly. And another practical tip is to

celebrate your successes, no matter how

small. Recognizing and rewarding your

achievements reinforces positive

behavior and boosts your confidence,

making it harder for self-doubt to take

hold. Yes, celebrating successes creates

a positive feedback loop. It reminds you

of your capabilities and motivates you

to continue striving toward your goals.

It's important to acknowledge your

progress and give yourself credit for

the hard work you're putting in.

Absolutely. Whether it's a personal

achievement or a professional milestone,

taking the time to celebrate can enhance

your sense of accomplishment and reduce

feelings of

inadequacy. It shifts your focus from

what you lack to what you've achieved,

fostering a more positive and confident

mindset.

That's a wonderful perspective. So to

summarize, overcoming self-doubt

involves building self-awareness,

challenging negative thoughts, setting

realistic goals, surrounding yourself

with supportive people, practicing

self-compassion, visualization,

embracing failure, cultivating

resilience, mindfulness, and celebrating

successes.

Yes. And it's important to remember that

overcoming self-doubt is a continuous

journey. It requires patience,

persistence, and a willingness to grow.

Everyone experiences self-doubt at

different points, but with the right

strategies, it can be managed and even

transformed into a source of motivation.

Well said, Emma. To our listeners,

remember that self-doubt is a natural

part of the human experience, but it

doesn't have to define you. Use these

strategies to build your confidence.

Embrace your strengths and pursue your

goals with determination.

Exactly. Don't be too hard on yourself

and celebrate every step you take toward

overcoming self-doubt. You're capable of

more than you think, and every effort

you make brings you closer to your true

potential. We'd love to hear your

stories and tips on overcoming

self-doubt. How have you managed to push

past those negative thoughts?

Share your experiences with us on our

social media or email. Your insights can

inspire others on their journey. Yes,

share your successes and

challenges. Together, we can create a

supportive community that encourages

everyone to believe in themselves and

their abilities.

Thanks for joining us today on the

English Dialogue Podcast. Until next

time, stay confident and keep moving

forward.

Take care everyone and remember you've

got this.

[Music]

[英语]

[Music]

Hello everyone and welcome back to the

English dialogue podcast. I'm Mike and

as always I'm here with Emma. How are

you today Emma? Hi Mike. I'm doing well

thanks. Today we're delving into a topic

that resonates with many of us

overcoming self-doubt. It's something

that can hold us back from reaching our

full potential, whether in personal

goals or professional endeavors.

Absolutely. Self-doubt can be a

significant barrier to success and

happiness. But understanding it and

learning how to overcome it can make a

huge difference in our lives. So, let's

start by defining what self-doubt really

is.

Sure, self-doubt is that nagging feeling

of uncertainty about our abilities,

decisions, or worth. It often manifests

as negative self-t talk, fear of

failure, and hesitation to take action.

While a little self-doubt can be

motivating, excessive self-doubt can

paralyze us, preventing us from pursuing

opportunities and achieving our goals.

Right? It's that inner voice that

questions whether you're good enough or

capable enough to do something. This

voice can stem from past experiences,

societal pressures, or even the way we

were raised. But the good news is there

are effective strategies to overcome

self-doubt.

Exactly. One powerful method is building

self-awareness. By recognizing when

self-doubt arises, we can address it

more effectively. Keeping a journal to

track your thoughts and feelings can

help identify patterns and triggers that

lead to self-doubt.

That's a great point. Self-awareness is

the first step toward change. Once

you're aware of your self-doubt, you can

start challenging those negative

thoughts. For instance, if you catch

yourself thinking, "I can't do this,"

you can counter it with, "I can try my

best and learn from the experience."

Yes, challenging negative thoughts is

crucial. Another strategy is setting

realistic goals. When goals are too

lofty or vague, it's easy to feel

overwhelmed and doubt your abilities.

Breaking down larger goals into smaller,

manageable tasks can build confidence as

you achieve each step. Absolutely.

Achieving small milestones creates a

sense of accomplishment which reinforces

your belief in your abilities.

It's like building a foundation. Each

small success adds to your overall

confidence, making larger challenges

feel more

attainable. Exactly. Positive

relationships can provide encouragement,

constructive feedback, and different

perspectives that help counteract

self-doubt. Sharing your struggles with

trusted friends or mentors can lighten

the emotional load and offer valuable

insights. That's a wonderful point.

Support systems play a vital role in

overcoming

self-doubt. Additionally, practicing

self-compassion is essential. Being kind

to yourself, especially when you make

mistakes, can reduce the harsh

self-criticism that fuels self-doubt.

Yes, self-compassion involves treating

yourself with the same kindness and

understanding you'd offer a friend.

Instead of dwelling on failures,

acknowledge them as part of the learning

process. This mindset shift can help you

recover more quickly and maintain a

positive outlook.

Absolutely. Another effective technique

is

visualization. Visualizing success can

help rewire your brain to believe in

your

capabilities. Spend a few minutes each

day imagining yourself achieving your

goals and overcoming challenges. This

mental rehearsal can boost your

confidence and reduce anxiety.

That's a great technique. Visualization

not only enhances confidence, but also

prepares you mentally for real life

scenarios. It can make your goals feel

more tangible and achievable, reducing

the intimidation factor that often

accompanies big dreams.

Yes. And combining visualization with

actionable steps creates a powerful

synergy. For example, if you visualize

yourself giving a successful

presentation, you can then outline the

steps to prepare effectively researching

your topic, practicing your delivery,

and seeking

feedback. Exactly. Taking proactive

steps reinforces your belief in your

abilities and diminishes

self-doubt. Another important aspect is

embracing failure as a learning

opportunity. Instead of viewing failure

as a reflection of your worth, see it as

a chance to grow and improve. That's a

healthy perspective. When you shift your

mindset to see failures as lessons, it

reduces the fear of making mistakes.

This openness to learning fosters

resilience and encourages you to take

risks without being paralyzed by

self-doubt.

Yes, resilience is key. Building

resilience through challenging

experiences strengthens your ability to

cope with self-doubt. Each time you face

a challenge and persevere, you reinforce

your confidence and diminish the power

of self-doubt over time. Absolutely.

Let's also discuss the role of

mindfulness and meditation in overcoming

self-doubt. These practices help you

stay present and reduce the tendency to

ruminate on negative thoughts. By

cultivating a calm and focused mind, you

can better manage self-doubt and

maintain a positive outlook. Yes,

mindfulness encourages you to observe

your thoughts without judgment, which

can prevent you from getting caught up

in self-critical thinking. Regular

meditation can enhance your emotional

regulation, making it easier to respond

to self-doubt with clarity and calmness

rather than fear and anxiety.

That's a great addition. Mindfulness and

meditation not only help in managing

self-doubt, but also improve overall

mental well-being. They create a mental

space where you can address self-doubt

constructively instead of letting it

control your actions.

Exactly. And another practical tip is to

celebrate your successes, no matter how

small. Recognizing and rewarding your

achievements reinforces positive

behavior and boosts your confidence,

making it harder for self-doubt to take

hold. Yes, celebrating successes creates

a positive feedback loop. It reminds you

of your capabilities and motivates you

to continue striving toward your goals.

It's important to acknowledge your

progress and give yourself credit for

the hard work you're putting in.

Absolutely. Whether it's a personal

achievement or a professional milestone,

taking the time to celebrate can enhance

your sense of accomplishment and reduce

feelings of

inadequacy. It shifts your focus from

what you lack to what you've achieved,

fostering a more positive and confident

mindset.

That's a wonderful perspective. So to

summarize, overcoming self-doubt

involves building self-awareness,

challenging negative thoughts, setting

realistic goals, surrounding yourself

with supportive people, practicing

self-compassion, visualization,

embracing failure, cultivating

resilience, mindfulness, and celebrating

successes.

Yes. And it's important to remember that

overcoming self-doubt is a continuous

journey. It requires patience,

persistence, and a willingness to grow.

Everyone experiences self-doubt at

different points, but with the right

strategies, it can be managed and even

transformed into a source of motivation.

Well said, Emma. To our listeners,

remember that self-doubt is a natural

part of the human experience, but it

doesn't have to define you. Use these

strategies to build your confidence.

Embrace your strengths and pursue your

goals with determination.

Exactly. Don't be too hard on yourself

and celebrate every step you take toward

overcoming self-doubt. You're capable of

more than you think, and every effort

you make brings you closer to your true

potential. We'd love to hear your

stories and tips on overcoming

self-doubt. How have you managed to push

past those negative thoughts?

Share your experiences with us on our

social media or email. Your insights can

inspire others on their journey. Yes,

share your successes and

challenges. Together, we can create a

supportive community that encourages

everyone to believe in themselves and

their abilities.

Thanks for joining us today on the

English Dialogue Podcast. Until next

time, stay confident and keep moving

forward.

Take care everyone and remember you've

got this.

[Music]

重点词汇

词汇	含义
doubt /daʊt/ B1	noun - 怀疑 verb - 怀疑
self /sɛlf/ A2	noun - 自我 adjective - 自我的
overcome /ˌoʊvərˈkʌm/ B1	verb - 克服
reach /riːtʃ/ A2	verb - 达到
hold /hoʊld/ A2	verb - 保持
potential /pəˈtɛnʃəl/ B2	noun - 潜力 adjective - 潜在的
goals /goʊlz/ A1	noun - 目标
success /səkˈsɛs/ A2	noun - 成功
happiness /ˈhæpinɪs/ A2	noun - 幸福
define /dɪˈfaɪn/ B1	verb - 定义
abilities /əˈbɪlɪtiz/ A2	noun - 能力
failure /ˈfeɪljər/ B1	noun - 失败
action /ˈækʃən/ A1	noun - 行动
arise /əˈraɪz/ B1	verb - 出现
address /əˈdrɛs/ A2	verb - 解决
identify /aɪˈdɛntɪfaɪ/ B1	verb - 识别
challenge /ˈtʃælɪndʒ/ B1	verb - 挑战 noun - 挑战
build /bɪld/ A1	verb - 建造
achieve /əˈtʃiːv/ A2	verb - 达到