【Headspace】如何摆脱自暴自弃 Break Free From Self-Sabotage ｜ 中英文字稿

Break Free From Self-Sabotage

【机翻，仅供参考】

Hi everyone, it's Rosie. Welcome to Radiohead Space and to Friday. Today we're going to take on a topic that's intimately familiar to most of us, self-sabotage. In other words, when we're making progress in our lives and for some reason, we end up derailing ourselves. I know this firsthand from my own battle with self-sabotage in my 20s. I was a chronic procrastinator. I had big dreams and aspirations. I wanted to become a yoga teacher and nutritionist, but when it came to taking action, I would always find a reason to delay or avoid it altogether. I would tell myself that I wasn't ready, that I needed more time, more knowledge, and more training before I could pursue my dreams.

大家好，我是罗西。欢迎来到电台司令空间，欢迎来到周五。今天我们要讨论的话题是我们大多数人都非常熟悉的，自我破坏。换句话说，当我们在生活中取得进步时，由于某种原因，我们最终会偏离轨道。我从自己20多岁时与自我破坏的斗争中亲身体会到这一点。我是一个长期拖延症患者。我有伟大的梦想和抱负。我想成为一名瑜伽老师和营养学家，但当我要采取行动时，我总是找一个理由推迟或完全避免行动。我会告诉自己，我还没有准备好，我需要更多的时间，更多的知识，更多的训练，才能追求我的梦想。

And I'm not alone. The American Psychological Association recently did a study that showed over 70% of people engage in self-sabotaging behaviors, mainly due to fears around failure, rejection, or even success. All of that can contribute to what I call a negative imprint loop. Basically, it's a set of negative ideas that you have about yourself on repeat in your mind. In my 20s, my personal negative imprint loop caused me to fill my days with distractions and excuses, convincing myself that I was being productive when in reality, I was just running away from the discomfort of facing my own potential. Opportunities slipped through my fingers, and I watched my friends progress, and wondered why I couldn't break free from this destructive pattern.

我并不孤单。美国心理协会最近做了一项研究，表明超过70%的人有自我破坏的行为，主要是由于害怕失败、被拒绝，甚至是成功。所有这些都会导致我所说的负印记循环。基本上，它是你脑海中反复出现的一系列关于自己的消极想法。在我20多岁的时候，我个人的负面印记循环让我的每一天都充满了分心和借口，说服自己我很有效率，而实际上，我只是在逃避面对自己潜力的不适。机会从我的指缝间溜走，我看着我的朋友们进步，我想知道为什么我不能摆脱这种破坏性的模式

To overcome the self-sabotage, I'd have to bring awareness to my thoughts and challenge the negative narratives that were holding me back. Whenever I caught myself slipping into self-doubt or procrastinating, I would gently remind myself that I was capable of deserving success. I began reframing my perceptions and replacing self-sabotaging behaviors with empowering ones. I set realistic goals and took small, consistent steps towards them. It wasn't an overnight transformation, but I witnessed the power of my own self-compassion and the ability to rewrite my narrative.

为了克服自我破坏，我必须意识到我的想法，挑战那些阻碍我前进的消极叙述。每当我发现自己陷入自我怀疑或拖延时，我就会温柔地提醒自己，我有能力获得成功。我开始重新审视自己的看法，用鼓励自己的行为取代自我破坏的行为。我设定了切合实际的目标，并朝着目标一步一步地前进。这不是一夜之间的转变，但我见证了自己自我同情的力量，以及改写自己故事的能力。

The work then becomes breaking free from this destructive cycle. We do that by bringing awareness to these patterns and consciously choosing a different narrative. That said, here are some ways to eradicate the negative imprint loop for yourself. 

然后，工作就变成了从这种破坏性的循环中解脱出来。我们通过意识到这些模式并有意识地选择不同的叙述来做到这一点。也就是说，这里有一些方法可以消除你自己的负面印记循环。

Number one, cultivate a mindful witness perspective. By that, I mean observing our actions without judgment. We can do this by setting the intention to take a few beats before reacting. When we create that space, it allows us to become a witness to the present moment instead of getting lost in it. For example, if I want to procrastinate by watching TV, I can instead take a beat and notice why I want to watch TV instead of doing the thing I need to do. Creating distance, even with a pause, helps us identify harmful patterns and opens the door for change.

第一，培养一种正念的目击视角。我的意思是不加评判地观察我们的行为。我们可以通过在做出反应前设置一些节奏来做到这一点。当我们创造这个空间时，它让我们成为当下时刻的见证人，而不是迷失在其中。例如，如果我想通过看电视来拖延时间，我可以休息一下，想想为什么我想看电视而不是做我需要做的事情。创造距离，即使是暂停，也能帮助我们识别有害的模式，并为改变打开大门。

Number two, embrace meditation. Just sitting with your thoughts for a few minutes a day, especially if you're not used to doing it, can be life-changing. This practice creates a compassionate lens to view our behaviors, promoting healing and growth. And if you're not familiar with meditation, we have a great basics course in the app.

第二，拥抱冥想。每天静坐思考几分钟，特别是如果你还不习惯这样做的话，可以改变你的生活。这种做法创造了一个富有同情心的视角来看待我们的行为，促进愈合和成长。如果你不熟悉冥想，我们的应用程序中有一个很棒的基础课程。

Number three, practice mindful movement. Take a yoga class, do some stretching, go for a walk, and just be aware of how you feel as you move. Are your shoulders tight, how's your breathing? Connect with your body and focus on your feelings rather than appearances. When we do this, we tend to make wiser and healthier decisions.

第三，练习正念动作。参加一个瑜伽课，做一些伸展运动，出去散步，当你运动的时候，注意你的感觉。你的肩膀紧绷吗，呼吸怎么样?关注你的身体，关注你的感觉而不是外表。当我们这样做的时候，我们往往会做出更明智、更健康的决定。

That's it for now. If you want to share your thoughts with me about this episode, be sure to find me on Instagram at Rosia Costa. Until next time, remain mindful, nurture compassion, and continue moving forward. I'll see you back here soon.

现在就到这里。如果你想和我分享你对这一集的想法，一定要在Instagram上找到我的Rosia Costa。直到下一次，保持正念，培养同情心，继续前进。我们很快回来见。

【Vocabulary】

• intimately: adv. 熟悉地；亲切地；私下地

• sabotage: v. 破坏

• self-sabotage: n. 自我破坏

• derail: v. 使偏离轨道

• firsthand: adj. 亲身的

• chronic: adj. 慢性的

• procrastinator: n. 拖延者

• aspiration: n. 志向

• nutritionist: n. 营养师

• psychological: adj. 心理的

• association: n. 协会

• engage in: v. 参与

• negative imprint loop: 负面印记循环

• distraction: n. 分心

• slip through my fingers: 从指间溜走

• break free: 摆脱

• destructive: adj. 破坏性的

• destructive cycle

• narrative: n. 叙述，故事

• rewrite my narrative

• hold me back: 阻碍我前进

• slip into self-doubt: 陷入自我怀疑

• perception: n. 看法；见解; 感知

• reframe my perceptions

• cultivate a mindful witness perspective: phrase. 培养觉知见证的视角

• bring awareness to: 关注

• eradicate: v. 根除，消除

• take a beat: 暂停一下， 稍作停顿（在说话或行动之间暂停一下，以便思考或调整情绪）

• take a few beats: 暂停片刻

• embrace: v. 拥抱，接受

• meditation: n. 冥想

• compassionate: adj. 有同情心的，富有慈悲心的

• do some stretching: 进行一些伸展运动

• appearance: n. 外貌，外表