– 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，我们在这里帮助

大家提高英语，增强

自信。我是

Mike，我是Emma。今天的节目是关于

立刻增强你的自信。

无论你是准备

面试，准备好在

一群人面前讲话，或者只是想

感觉更好，我们都为你准备了一些

小技巧。没错，Emma。

我们都经历过

自我怀疑的时刻，但好消息是

有办法解决它，并在几分钟内

感觉更有自信。那么，让我们

开始吧。Mike，我们先从一个

简单但强大的技巧开始：肢体语言。

你知道吗，你站立或坐着的方式

实际上会影响你的感觉。

当然，这叫做力量姿势。

当你站直或坐直时，

双肩向后，挺起胸膛，它会向

你的大脑发送一个信息，你很

自信，即使你没有感觉到。

没错，这听起来可能很傻，但是

像超级英雄一样站立2分钟

真的可以改善你的情绪和

自信。下次你感到紧张时

试试看。我在重要的

会议前使用这种

技巧。令人惊讶的是，这么

简单的事情能产生这么大的

差异。另一个有效的方法是

积极的自我对话。我们多久

告诉自己“我不够好”或“我不能

做到这一点”？ 太频繁了。那种

想法只会滋养我们的

不安全感。相反，试着说一些

像“我可以的”或“我有能力并

准备好了”这样的话。一开始可能会觉得奇怪，但

它真的有效。我们的大脑倾向于

相信我们反复告诉它们的事情，所以

为什么不对自己说一些

积极的事情呢？ Emma，你说得对。我

喜欢早上使用肯定语，

它为剩下的一天定下了积极的基调。

你最常用的

肯定语是什么呢？Mike：“我充满自信，并且我

可以处理任何事情。”

很简单但很强大。另一个快速

增强自信的方法是

可视化。想象一下你

在你将要做的事情上取得成功，

详细地描绘它。可视化

就像精神上的

预演。运动员经常使用它。

如果你能看到自己做得很好，

那么实际表现良好就变得更容易了。

没错。如果你对发表演讲感到紧张，

闭上眼睛，想象

自己自信地说话，你的

观众专注并面带微笑。

令人惊讶的是，我们的大脑无法

区分真实和想象的

体验。所以为什么不设想最好的

情况呢？我同意，可视化

是我快速建立

自信的最喜欢的工具之一。让我们谈谈

更简单的事情：呼吸。

当我们焦虑或紧张时，我们的呼吸

会变得浅短。但是进行几次深

呼吸几乎可以立即平静你的神经。

是的，深呼吸就像一个

身体的重置按钮。用你的鼻子

深深地吸气，数到

四，屏住呼吸数到四，然后通过

你的嘴呼气，数到四。 这叫做方块

呼吸。这种技巧能如此迅速地

平静你的思绪，增强你的

自信，真是太不可思议了。你可以在

任何地方进行这种呼吸，比如在开会前，

在紧张的谈话中，甚至

现在，当你听我们说话的时候。

另一个技巧听起来可能很肤浅，

但非常有效：穿让你

自信的衣服。

我完全明白你的意思。

当你看起来不错时，你感觉也很好。

这并非要穿最昂贵的

衣服，而是穿让你感觉很棒的

衣服。

没错，即使你在家工作，

穿一件漂亮的衬衫而不是

一直穿着睡衣，可以改变你

对一天的感觉。这是一个小小的改变，

但它会对你的心态产生很大的影响。

这里还有一个技巧：微笑。

这似乎太简单了，但微笑，

即使是强迫的微笑，也能让你感觉

更快乐、更自信。这是真的，

微笑会释放内啡肽，这种让人感觉良好的

荷尔蒙。当你对别人微笑时，

他们通常也会微笑回应，从而形成一个

积极的反馈循环。此外，当你

微笑时，你看起来更平易近人，更

自信，这对

社交场合很有帮助。

所以下次你感到紧张时，试着

微笑，你会惊讶于它有多大帮助。

最大的自信增强剂

之一就是做好准备。如果你对

你的材料很熟悉，你自然会感觉

更

自信。

没错，无论是

演讲、面试，甚至是

艰难的对话，花时间

准备可以带来巨大的改变。

练习是关键。你越

练习，你就越自在。

就像学习一项新技能，你做得越多，

你就越好。如果你对说英语感到紧张，

就在镜子前或与朋友

一起练习。你做得越多，你就越

自信。

增强自信的另一个好方法是

关注你的优势。我们经常花

太多时间思考我们不擅长的

事情，而不是庆祝我们

擅长的事情。

是的，列出你的优点和成就。

它可以很好地提醒你你的能力。

这是一个非常有用的练习。每当我

感到沮丧时，我就会看我的清单，

提醒自己我所取得的一切成就。

它给了我快速的

自信提升。记住，每个人都

有优点，关键在于

认识到它们，并利用它们来发挥你的

优势。

这里有一个有趣的建议：

学会接受赞美。我们中的许多人

倾向于淡化赞美，但这实际上会降低我们的

自尊。

你说得对。

不要说“哦，没什么”，而是试着

说“谢谢，我很感激”。

这有助于你内化积极的

反馈，也表明你

重视和尊重自己。接受

赞美是立即

增强自信的简单方法。

最后，最有效的

增强自信的方法之一就是采取行动。

当你朝着你的目标迈出一步时，

无论多么小，它都会积聚动力和自信。

没错，关键是开始，即使你

感觉还没有准备好。自信通常是在

你迈出第一步之后才出现的，而不是之前。

确实如此。记住，自信就像一块

肌肉，你使用得越多，它就越

强大。

[音乐]

好的，现在让我们深入了解一些

真正有用的词汇。词汇部分。

“自尊”是指你对自己的

感觉，以及你有多么

重视自己。

例如：提高你的技能可以帮助

你提高自尊，让你感觉更有自信。

“肯定语”是指你

重复对自己说的积极陈述，以鼓励和

提高你的

自信。

例如：她以一句肯定语开始她的一天：“我

有能力实现我的目标。”

“可视化”是指在你的脑海中

想象一个特定情况或结果的行为，以

帮助你实现它。

例如：在她的演讲之前，她通过

想象自己在观众面前

自信地演讲来练习可视化。

“心态”是指你思考

事物的方式，尤其是你对

挑战和目标的态度。

例如：拥有积极的心态可以帮助你

在尝试新事物时感觉更自信。

“姿势”是指你坐着或站着时

保持身体的方式。

例如：通过坐直来改善你的姿势可以让你看起来

更自信，并随时准备好

发言。

这就是今天节目的全部内容。

我们希望这些技巧能帮助你立即

增强自信，无论你面临什么

情况。记住，

自信是可以随着时间推移而建立的。

这并不是说永远不要感到

紧张，

而是说，尽管感到紧张，也要采取行动。

感谢收听英语对话

播客。

如果你喜欢这一集，

别忘了订阅并给我们留下评论，

并与可能需要一点自信的

朋友分享。

下次再见，保重，

继续

练习。再见！

[音乐]

[英语]

[Music]

hi everyone and welcome back to the

English dialogue podcast where we help

you improve your English and boost your

confidence I am

Mike and I'm Emma today's episode is all

about boosting your confidence

immediately whether you're preparing for

a job interview getting ready to speak

in front of a group or simply wanting to

feel better about yourself we've got

some tips for you that's right Emma

we've all experienced moments of

self-doubt but the good news is there

are ways to tackle that and feel more

confident in just a few minutes so let's

Dive Right In Mike let's start with a

simple but powerful tip body language

did you know that how you stand or sit

can actually influence how you feel

absolutely it's called the power pose

when you stand or sit up straight

shoulders back and chest out it sends a

message to your brain that you're

confident even if you're not feeling it

yet exactly it might sound silly but

standing like a superhero for Just 2

minutes can really boost your mood and

confidence give it a try next time

you're feeling nervous I use this

technique before important

meetings it's surprising how something

so simple can make such a big

difference another effective method is

positive selft talk how often do we tell

ourselves I'm not good enough or I can't

do this way too often and that kind of

thinking just feeds our

insecurities Instead try saying things

like I've got this or I'm capable and

ready it might feel strange at first but

it really works our brains tend to

believe what we repeatedly tell them so

why not tell yourself something

positive that's a great Point Emma I

like to use affirmations in the morning

it sets a positive tone for the rest of

the day what's one of your go to

affirmations Mike I am confident and I

can handle anything that comes my way

it's simple but powerful another quick

confidence boost is

visualization imagine yourself

succeeding at whatever you're about to

do picture it in detail visualization is

like a mental

rehearsal athletes use it all the time

if you can see yourself doing well it

becomes easier to actually perform well

exactly if you're nervous about giving a

presentation close your eyes and picture

yourself speaking confidently your

audience engaged and smiling it's

amazing how our brains can't tell the

difference between a real and imagined

experience so why not imagine the best

case scenario I agree visualization is

one of my favorite tools for building

confidence quickly let's talk about

something even simpler breathing when

we're anxious or nervous our breathing

becomes shallow but taking a few deep

breaths can calm your nerves almost

instantly yes deep breathing is like a

reset button for your body inhale deep

deeply through your nose for a count of

four hold it for four and exhale through

your mouth for four it's called box

breathing it's incredible how quickly

this technique can calm your mind and

boost your confidence and it's something

you can do anywhere before a meeting

during a stressful conversation or even

right now while you're listening to us

another tip that might sound superficial

but is very effective dress for

confidence I know exactly what you mean

when you look good you feel good it's

not about wearing the most expensive

clothes but about wearing something that

makes you feel great

exactly even if you're working from home

putting on a nice shirt instead of

staying in pajamas can change how you

feel about your day it's a small change

but it can have a big impact on your

mindset here's another one smile it

might seem too simple but smiling you

even if it's forced can make you feel

happier and more confident it's true

smiling releases endorphins the Feelgood

hormones and when you smile at someone

they usually smile back creating a

positive feedback loop plus when you

smile you appear more approachable and

confident to others which can help in

social

situations so next time you're feeling

nervous try smiling you'll be surprised

at how much it helps

one of the biggest confidence boosters

is simply being prepared if you know

your material well you'll naturally feel

more

confident that's so true whether it's a

speech a job interview or even a

difficult conversation taking the time

to prepare can make a huge difference

and practice is key the more you

practice the more comfortable you become

it's like learning a new skill the more

you do it the better you get exactly if

you're nervous about speaking English

practice speaking in front of a mirror

or with a friend the more you do it the

more confident you'll become another

great way to boost confidence is to

focus on your strengths we often spend

too much time thinking about what we're

not good at instead of celebrating what

we excel at yes make a list of your

strengths and achievements it can be a

great reminder of what you're capable of

it's a powerful exercise whenever I'm

feeling down I look at my list and

remind myself of all the things I've

accomplished it gives me a quick

confidence boost and remember everyone

has strengths it's just a matter of

recognizing them and using them to your

advantage here's an interesting one

learn to accept compliments many of us

tend to downplay compliments but that

actually lowers our

self-esteem that's a great point

instead of saying oh it was nothing try

saying thank you I appreciate it it

helps you internalize the positive

feedback and it also shows that you

value and respect yourself accepting

compliments is a simple way to boost

your confidence

immediately finally one of the most

effective ways to boost your confidence

is to take action when you take a step

towards your goal no matter how small it

builds momentum and conf confidence

exactly the key is to start even if you

don't feel ready confidence often comes

after you take the first step not before

so true remember confidence is like a

muscle the more you use it the stronger

it

[Music]

gets all right now let's dive into some

really useful vocab vocabulary

self-esteem meaning the way you feel

about yourself and how much you value

yourself example improving your skills

can help boost your self-esteem and make

you feel more confident affirmation

meaning a positive statement that you

repeat to yourself to encourage and

boost your

confidence example she started her day

with the affirmation I am capable of

achieving my goals visualization

meaning the act of imagining a specific

situation or outcome in your mind to

help you achieve it example before her

presentation she practiced visualization

by imagining herself speaking

confidently in front of the audience

mindset meaning the way you think about

things especially your attitude towards

challenges and goals example having a

positive mindset can help you feel more

confident when trying something new

posture meaning the way you hold your

body when sitting or standing example

improving your posture by sitting up

straight can make you appear more

confident and ready to

speak well that's it for today's episode

we hope these tips help you boost your

confidence immediately no matter what

situation you're facing and remember

confidence is something you can build

over time it's not about never feeling

nervous

it's about taking action despite those

nerves thanks for listening to the

English dialogue

podcast if you enjoyed this episode

don't forget to subscribe and leave us a

review and share it with a friend who

could use a little confidence boost

today see you next time take care and

keep

practicing bye for now

[Music]

重点词汇

词汇	含义
boost /buːst/ B2	verb - 提升，促进 noun - 增加，提升
confidence /ˈkɒnfɪdəns/ B1	noun - 自信，信任
doubt /daʊt/ B1	noun - 怀疑 verb - 怀疑
tackle /ˈtækəl/ B2	verb - 处理，应对
influence /ˈɪnfluəns/ B2	verb - 影响 noun - 影响
mood /muːd/ B1	noun - 情绪，心情
method /ˈmeθəd/ B1	noun - 方法
capable /ˈkeɪpəbəl/ B2	adjective - 有能力的
affirmation /ˌæfərˈmeɪʃən/ C1	noun - 肯定，断言
visualization /ˌvɪʒuəlɪˈzeɪʃən/ C1	noun - 形象化，可视化
engage /ɪnˈɡeɪdʒ/ B2	verb - 吸引，参与
anxious /ˈæŋkʃəs/ B1	adjective - 焦虑的，担心的
superficial /ˌsuːpərˈfɪʃəl/ C1	adjective - 表面的
release /rɪˈliːs/ B2	verb - 释放，放出 noun - 释放，放出
material /məˈtɪriəl/ B1	noun - 材料，资料
excel /ɪkˈsel/ C1	verb - 擅长，优异