💢007

Learning How To Love Yourself
学习如何爱自己

[00:00.000 --> 00:16.720]  Self-love means caring about yourself and treating yourself with kindness.
自爱意味着关心自己，善待自己。
[00:16.720 --> 00:21.520]  When you love yourself, you feel good about who you are as a person.
当你爱自己时，你会对自己作为一个人感到满意。
[00:21.520 --> 00:25.360]  You accept both your strengths and weaknesses.
你接受自己的长处和短处。
[00:25.360 --> 00:30.880]  Self-love is very important for your mental health and happiness in life.
自爱对你的心理健康和生活幸福非常重要。
[00:30.880 --> 00:36.160]  If you don't love yourself, you might often feel sad, worried or angry.
如果你不爱自己，你可能会经常感到悲伤、担心或愤怒。
[00:36.160 --> 00:40.320]  When you truly love yourself, you can be much happier.
当你真正爱自己时，你会更快乐。
[00:40.320 --> 00:42.920]  How do you know if you love yourself?
你怎么知道你是否爱自己？
[00:42.920 --> 00:48.440]  Here are some signs you are kind to yourself even when you make mistakes.
这里有一些迹象表明，即使你犯了错误，你也对自己很好。
[00:48.440 --> 00:53.160]  You take care of your body by eating healthy foods and exercising.
你通过吃健康的食物和锻炼来照顾你的身体。
[00:53.160 --> 00:57.160]  You make time for hobbies and activities you enjoy.
你为你喜欢的爱好和活动腾出时间。
[00:57.160 --> 00:59.280]  You believe in your abilities.
你相信自己的能力。
[00:59.280 --> 01:03.000]  You accept yourself, including any flaws.
你接受自己，包括任何缺点。
[01:03.000 --> 01:15.800]  Does this sound like you?
这听起来像你吗？
[01:15.800 --> 01:18.160]  If not, don't worry.
如果没有，别担心。
[01:18.160 --> 01:23.320]  Self-love is a skill that anyone can learn and practice over time.
自爱是一种任何人都可以随着时间的推移学习和练习的技能。
[01:23.320 --> 01:27.840]  Talk to yourself like you would talk to a good friend with kindness.
和自己说话，就像你和一个善良的好朋友说话一样。
[01:27.840 --> 01:33.360]  Do things you love like reading books, playing sports or anything fun.
做你喜欢的事情，比如读书、运动或任何有趣的事情。
[01:33.360 --> 01:37.680]  Spend time with people who make you feel good about yourself.
花时间和那些让你自我感觉良好的人在一起。
[01:37.680 --> 01:42.880]  Tell yourself positive thoughts like I'm strong or I can do it.
告诉自己积极的想法，比如我很坚强，或者我能做到。
[01:42.880 --> 01:46.040]  Don't be too hard on yourself when you make mistakes.
当你犯错时，不要对自己太苛刻。
[01:46.040 --> 01:50.680]  Learning to love yourself takes practice, but it's so important.
学会爱自己需要练习，但这很重要。
[01:50.680 --> 01:55.680]  When you love yourself, you can live a happier, healthier life.
当你爱自己时，你可以过上更快乐、更健康的生活。
[01:55.680 --> 02:00.120]  But for many people, learning to love themselves is not easy.
但对许多人来说，学会爱自己并不容易。
[02:00.120 --> 02:03.040]  There are barriers that can get in the way.
有一些障碍可能会挡道。
[02:03.040 --> 02:07.080]  Let's discuss some common barriers to self-love.
让我们讨论一下自爱的一些常见障碍。
[02:07.080 --> 02:11.560]  One big barrier is low self-esteem.
一大障碍是自尊心低。
[02:11.560 --> 02:14.600]  Self-esteem means how you value and respect yourself.
自尊意味着你如何重视和尊重自己。
[02:14.600 --> 02:19.680]  People with low self-esteem often feel bad about themselves.
自尊心低的人往往对自己感觉不好。
[02:19.680 --> 02:23.320]  They focus on their weaknesses instead of their strengths.
他们关注自己的弱点，而不是优势。
[02:23.320 --> 02:28.240]  Low self-esteem makes it very hard to love yourself.
自卑让人很难爱自己。
[02:28.240 --> 02:31.840]  Another barrier is comparing yourself to others.
另一个障碍是与他人比较。
[02:31.840 --> 02:36.120]  When you compare yourself, you may feel like you are not good enough.
当你比较自己时，你可能会觉得自己不够好。
[02:36.120 --> 02:39.520]  Comparing makes you unhappy with who you are.
比较会让你对自己不满意。
[02:39.520 --> 02:44.760]  How do you compare your looks, your job, or your life to other people?
你如何将自己的外表、工作或生活与他人进行比较？
[02:44.760 --> 02:48.120]  A third barrier can be a painful past.
第三个障碍可能是痛苦的过去。
[02:48.120 --> 02:52.400]  Maybe you had hard experiences like being bullied or abused.
也许你有过被欺负或虐待的痛苦经历。
[02:52.400 --> 02:57.680]  These experiences can make you feel upset or worthless and makes it difficult to love
这些经历会让你感到沮丧或毫无价值，让你很难去爱
[02:57.680 --> 03:00.200]  and accept yourself.
接受自己。
[03:00.200 --> 03:05.440]  No matter what barriers you face, it is possible to build self-love.
无论你面临什么障碍，都有可能建立自爱。
[03:05.440 --> 03:10.240]  But first you need to understand what is blocking your self-love.
但首先，你需要了解是什么阻碍了你的自爱。
[03:10.240 --> 03:14.320]  Be honest with yourself about the barriers you struggle with.
坦诚面对自己所面临的障碍。
[03:14.320 --> 03:30.080]  Once you identify the barriers, you can start working to overcome them.
一旦你识别出障碍，你就可以开始努力克服它们。
[03:30.080 --> 03:35.240]  Then we'll talk about an important skill for self-love learning to say no.
然后我们来谈谈自爱学习说不的一个重要技巧。
[03:35.240 --> 03:40.160]  Saying no means telling someone that you will not do something they ask.
说不意味着告诉别人你不会做他们要求的事情。
[03:40.160 --> 03:44.680]  Many people have a hard time saying no even when they want to.
许多人很难拒绝，即使他们想拒绝。
[03:44.680 --> 03:48.280]  They feel guilty or afraid to disappoint others.
他们感到内疚或害怕让别人失望。
[03:48.280 --> 03:53.240]  But learning to say no is very important for self-love.
但学会拒绝对自爱来说非常重要。
[03:53.240 --> 03:59.160]  When you say yes to everything, you can become overwhelmed, stressed, and unhappy.
当你对每件事都说“是”时，你会变得不知所措、压力重重、不开心。
[03:59.160 --> 04:03.240]  You lose time for yourself and the things you enjoy.
你为自己和你喜欢的事情浪费时间。
[04:03.240 --> 04:08.360]  Saying no allows you to set boundaries and protect your energy.
说“不”可以让你设定界限，保护你的能量。
[04:08.360 --> 04:12.680]  Saying no shows that you value and respect yourself enough to turn down requests that
拒绝表明你足够重视和尊重自己，可以拒绝那些
[04:12.680 --> 04:15.560]  are too much for you.
对你来说太过分了。
[04:15.560 --> 04:22.160]  It is a way of putting your needs first sometimes, instead of always putting others first.
有时候，这是一种把你的需求放在首位的方式，而不是总是把别人放在首位。
[04:22.160 --> 04:24.760]  Of course you can't say no to everything.
当然，你不能对所有事情都说不。
[04:24.760 --> 04:29.960]  There are times when you need to compromise or help others when you can.
有时候，你需要妥协或尽可能帮助别人。
[04:29.960 --> 04:36.520]  But overall giving yourself permission to say no sometimes is healthy and important.
但总的来说，有时允许自己说不是健康和重要的。
[04:36.520 --> 04:40.000]  So having a self-care routine is so important.
因此，养成自我照顾的习惯非常重要。
[04:40.000 --> 04:45.720]  When you take good care of yourself, it shows you value and love yourself.
当你好好照顾自己时，这表明你重视和爱自己。
[04:45.720 --> 04:48.760]  Let me share some easy self-care ideas to try.
让我分享一些简单的自我照顾想法来尝试。
[04:48.760 --> 04:55.240]  For your body, make sure to eat good foods like fruits, vegetables, and proteins.
为了你的身体，一定要吃水果、蔬菜和蛋白质等有益的食物。
[04:55.240 --> 05:00.520]  Like lots of water, get enough sleep each night.
就像喝很多水一样，每晚都要保证充足的睡眠。
[05:00.520 --> 05:05.060]  And do some exercise, even if it's just a walk outside.
做一些运动，即使只是在外面散步。
[05:05.060 --> 05:10.120]  For your mind, do activities that relax you like reading, listening to music, or taking
对于你的大脑，做一些放松的活动，比如阅读、听音乐或
[05:10.120 --> 05:12.240]  a bath.
洗澡。
[05:12.240 --> 05:16.360]  Spend time with people who make you feel good, write in a journal about your thoughts and
花时间和那些让你感觉良好的人在一起，在日记中写下你的想法
[05:16.360 --> 05:18.680]  feelings.
感受
[05:18.680 --> 05:22.600]  Learn to meditate or do deep breathing exercises.
学习冥想或做深呼吸练习。
[05:22.600 --> 05:27.800]  Keep these simple self-care habits into your daily routine.
把这些简单的自我照顾习惯融入你的日常生活。
[05:27.800 --> 05:33.640]  In the morning you might exercise, eat a healthy breakfast, and write in your journal.
早上你可以锻炼身体，吃一顿健康的早餐，写日记。
[05:33.640 --> 05:40.240]  In the evening, cook a nutritious dinner, take a bath, and read a book before bed.
晚上，做一顿营养丰富的晚餐，洗个澡，睡前读一本书。
[05:40.240 --> 05:43.960]  Self-care routines don't have to be complicated or costly.
自我护理程序不必复杂或昂贵。
[05:43.960 --> 05:50.560]  They just need to nourish your body's needs for good food, sleep, and movement.
它们只需要满足你身体对良好食物、睡眠和运动的需求。
[05:50.560 --> 05:56.080]  And they should nurture your mind with calm, peaceful activities that you enjoy.
他们应该用你喜欢的平静、平和的活动来培养你的头脑。
[05:56.080 --> 06:00.840]  When you practice self-care every day, you are telling yourself I am important, I deserve
当你每天练习自我照顾时，你是在告诉自己我很重要，我值得
[06:00.840 --> 06:02.960]  to feel good.
感觉良好。
[06:02.960 --> 06:05.760]  That is the heart of self-love.
这就是自爱的心。
[06:05.760 --> 06:08.560]  So start a self-care routine today.
所以，今天就开始自我照顾。