如何快速提高自信？

There's a saying that "confidence breeds success." But does it?

俗話說(shuō)：“自信造就成功。”但真的是這樣嗎?

Science actually backs this up to a reasonable extent. Confidence can play a big role in how much success you experience in the workplace, in relationships, and even in your health. So let's take a look at how to get there.

這個(gè)說(shuō)法在一定程度上有科學(xué)依據(jù)。自信在你的工作、人際關(guān)系甚至是健康方面都起著重要作用，所以我們一起來(lái)看看如何提高自信吧。

1. Give yourself a quick confidence boost by striking a "power pose."

擺出“自信姿勢(shì)”能讓自己快速提高自信。

Did you know that something as simple as striking a powerful, confident pose can trick your brain into actually feeling more confident? Well, it can. Really.

你知道嗎，僅僅是擺出有力的自信姿勢(shì)就能給大腦一種錯(cuò)覺(jué)，好像真的感覺(jué)更自信了。恩，真是這樣!

Try this: Next time you're feeling nervous about something — like a job interview, for example — try taking a couple minutes right before and adopting this pose: Stand straight up, push your shoulders back and chest out, and place your hands on your hips.

試試：下次你感覺(jué)緊張時(shí)，比如要參加面試時(shí)，試著提前抽出幾分鐘時(shí)間，擺出這個(gè)姿勢(shì)——站直，肩膀后傾，挺胸，手放在臀部。

Studies have shown that this pose can lead to a short-term increase in confidence and reduction in stress. How does this work?

研究表明這種姿勢(shì)能短時(shí)間內(nèi)提高自信并減壓。為什么會(huì)這樣呢?

"Our nonverbals govern how we think and feel about ourselves. Our bodies change our minds," said Harvard Business School social psychologist Amy Cuddy in a 2012 TED Global talk.

哈佛大學(xué)商學(xué)院社會(huì)心理學(xué)家Amy Cudd在2012年TED全球論壇上說(shuō)：“我們這種非語(yǔ)言的行為控制著我們對(duì)自己的想法和感覺(jué)，身體能改變思想。”

2. Convince yourself you have the ability to improve.

說(shuō)服自己有能力提高。

Now, this sounds like one of those "easier said than done" type suggestions, but it's actually not. Think about the things in your life you can't change and those you can. You can't change your eye color or your height, for example, but you can change your physical strength through training.

現(xiàn)在這聽(tīng)起來(lái)像是諸多“說(shuō)起來(lái)容易做起來(lái)難”的事情之一，但其實(shí)并不是。想想生活中你無(wú)法改變和能夠改變的事。例如，你不能改變眼睛的顏色或身高，但你能通過(guò)鍛煉改變體力。

Ask yourself if your goal is something you have the power to improve upon (even if improving might be really difficult). Is your goal to become a better public speaker? That's something you can improve upon. A better interviewer? That's a skill that can be honed. Have more upper body strength? With training, that's possible, too.

問(wèn)問(wèn)你自己針對(duì)目標(biāo)你是否有能力做出改變(即使改變很困難)。你的目標(biāo)是成為一個(gè)更出色的演講者?你能做到。想成為更好的面試官?這也能磨煉出來(lái)。想要增強(qiáng)體力?通過(guò)鍛煉也能實(shí)現(xiàn)。

What you'll find is that there are very few things in life truly set in stone. We all have our own limitations, but as long as we can remind ourselves that we're not stuck, we have incentive to stay motivated.

你會(huì)發(fā)現(xiàn)生活中真的沒(méi)幾件事是做不到的。我們都有自己的局限，但只要我們能提醒自己不被困住，我們的積極性都能被激發(fā)出來(lái)。

3. Fail. Get up. Try again. Repeat.

失敗了就站起來(lái)繼續(xù)嘗試。如此循環(huán)往復(fù)。

You're going to fail, and that's a given. What matters much more than whether or not you fail is how you react to that setback. Do you get up? Do you regroup, come up with a new strategy, and try again? Or do you just throw in the towel?

你會(huì)失敗，這是一定的。比你失敗與否更重要的是你如何應(yīng)付挫折。你站起來(lái)了嗎?你重整旗鼓、想出新的點(diǎn)子然后再次嘗試了嗎?或者你認(rèn)輸了?

If we can learn to fail, we can learn to succeed.

如果我們能學(xué)會(huì)失敗，我們就能學(xué)會(huì)成功。