请温柔地对自己说话
Please talk to yourself gently
内在自我对话指的是我们在内心深处与自己进行的交流，涉及个体对自身的评价与反思。
这种内心交流对我们的情感状态、行为模式及自尊水平具有显著影响。根据性质的不同，它可以划分为积极自我对话与消极自我对话两类。
消极的自我对话往往使人沉溺于负面的自我暗示之中，导致被不良情绪所支配，表现出悲观沮丧的态度，缺乏行动的动力，加剧疲劳感受，并对未来丧失信心与希望。
积极自我对话是指我们对自己的正面评价和鼓励，它作为一种有益的心理技巧，能够助力我们发掘内心深处的力量。
通过积极的自我对话，我们可以改善自我认知、调节情绪与心态，进而增强自尊心与自信心，使我们能更加从容地面对生活中的挑战与困境，推动个人的成长与发展。此外，这种对话方式还能培养我们的积极思维模式和成长性思维，对个体的心理健康及长远发展具有不可或缺的作用。因此，我们在日常生活中应有意识地、频繁地进行积极的自我对话。
Positive self-talk refers to the positive evaluations and encouragements we give to ourselves. As a beneficial psychological technique, it helps us tap into our inner strengths.
Through positive self-talk, we can improve our self-awareness, regulate our emotions and mindset, thereby enhancing our self-esteem and confidence.This enables us to face life's challenges and difficulties more calmly, promoting personal growth and development. Furthermore, this type of dialogue fosters a positive mindset and a growth orientation, playing a vital role in individual mental health and long-term development.
Therefore, we should consciously engage in positive self-talk frequently in our daily lives.
我不会。→→→我只是现在还不会。
我又要搞砸了。→→→我会尽力而为，这就足够了。
我会永远待在这个糟糕的地方。→→→如果我不开心，我可以做点什么来改变。
我害怕会失败。→→→我总能从失败中学习。
我不够聪明，无法解决这个问题。→→→我可以寻求帮助，用已有的知识慢慢解决问题。
我不值得别人的关心。→→→我是值得被爱的，我身边有人关心我并且我也关心自己。
1. 自我肯定：通过运用积极的言辞来认可自己，使自己不再仅仅受制于他人的评价，从而培养出更加健康的自我认知，例如“我拥有达成目标的能力” “我配得上成功的荣耀” “我具备不可忽视的价值” “我正以自己的步伐稳步前进”。
Self-affirmation: By using positive language to acknowledge oneself, one can free oneself from being solely influenced by others' evaluations, thereby cultivating a healthier sense of self-awareness. Examples include, "I have the ability to achieve my goals," "I deserve the glory of success," "I possess invaluable worth," and "I am steadily progressing at my own pace."
2. 正面思考：面对生活中不可避免的不确定性与犯错，我们每个人都在各自独特的人生旅途中探索与前行。认识到自己的成长与进步，其价值远超于对自我的苛责。比如，“错误是宝贵的，它们丰富了我的人生经验” “我们都在不断学习与成长” “我拥有适应变化的灵活性” “每一天都是重启与前进的新契机” “我坚信一切都会朝着更好的方向发展”。
Positive thinking: In the face of inevitable uncertainties and mistakes in life, each of us is exploring and moving forward on our unique life journeys. Recognizing one's own growth and progress holds far greater value than self-criticism. For instance, "Mistakes are precious, they enrich my life experiences," "We are all constantly learning and growing," "I possess the flexibility to adapt to change," "Every day is a new opportunity to start anew and move forward," and "I firmly believe that everything will develop in a better direction."
3. 自我关怀：在日复一日紧张的学习与工作生活中，我们往往容易忽视休息的必要性，但其实休息并非懒惰，而是关爱自身不可或缺的一部分。当感到身心疲惫或压力重重时，学会用温暖而体贴的话语抚慰自己，例如“我的感受和需要同样重要” “我值得花时间好好休息” “到目前为止，我已经尽力并且做得相当不错”。
Self-care: In the daily grind of intense study and work life, we often tend to overlook the necessity of rest, but in fact, rest is not laziness; it is an indispensable part of self-love. When feeling physically and mentally exhausted or overwhelmed with stress, learn to comfort yourself with warm and considerate words, such as "My feelings and needs are equally important," "I deserve to take time to rest well," and "So far, I have done my best and done quite well."
往期回顾
供稿丨冯瑾玥
执行编辑丨任飘然
责任编辑丨杨昆 耿军
审核丨刘猛
