生活英語(yǔ)聽(tīng)力文章：如何快速處理挫敗感

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　　如何快速處理挫敗感

　　If we’re being honest, we all get discouraged. It’s just one of those potholes on our journey we all hit from time to time. You can have everything you have ever wanted, but you are still going to get discouraged at times.

　　如果我們誠(chéng)實(shí),我們都會(huì)遭遇挫折。在我們的人生旅程中，我們都會(huì)時(shí)而不時(shí)遭遇到，這只是其中的一個(gè)凹坑,。你能獲得你曾經(jīng)想要的一切,但你偶爾還是會(huì)氣餒。

　　When we get discouraged our attitude and emotions turn negative. When this happens our productivity takes a nosedive, we tend to retreat and withdraw from others, and the risk of giving up on whatever we’re working toward runs very high.

　　當(dāng)我們氣餒時(shí)，我們的態(tài)度和情緒變得消極。當(dāng)這一切發(fā)生的時(shí)候，我們的生產(chǎn)力低落,我們傾向于退縮和放棄,無(wú)論我們從事何種工作，放棄的風(fēng)險(xiǎn)都非常高。

　　Since it can have such a negative impact on every area of our lives, including our health, learning to deal with disappointments in life and the temporary discouragement that may result is an important part of managing our lives.

　　因?yàn)樗谖覀兩畹拿總€(gè)領(lǐng)域，包括我們的健康,有這樣的負(fù)面影響,學(xué)習(xí)處理生活中的失望和暫時(shí)的挫折,可能導(dǎo)致它成為管理我們生活的一個(gè)重要組成部分。

　　James Whitcomb Riley said, “The most essential factor is persistence—the determination never to allow your energy or enthusiasm to be dampened by the discouragement that must inevitably come.”

　　詹姆斯•惠特科姆萊利說(shuō),“最重要的因素是毅力和堅(jiān)持---決心再也不讓你的能量和熱情被你無(wú)法避免的挫敗感所抑制。”

　　How to Deal With Discouragement

　　如何處理挫敗感

　　Fortunately for me, most of the time when I find myself feeling down, it’s because I am tired, had a rough day or someone said something that bothered me. If I just get a good night’s rest, I usually wake up with renewed energy.

　　我很幸運(yùn)，大多數(shù)時(shí)候,我發(fā)現(xiàn)自己情緒低落的時(shí)候,那是因?yàn)槲依哿?今天過(guò)得不順或有人說(shuō)了讓我煩惱的話(huà)。如果我好好休息一夜,通常第二天起床時(shí)，我又會(huì)獲得新的活力。

　　Sometimes, however, I need more than just a night of rest. I need to explore the root cause of my discouragement so that I can better understand it and respond accordingly.

　　然而,有時(shí)候,我需要的不僅僅是一個(gè)晚上的休息。我需要探索氣餒的根源,這樣我就可以更好地理解它,并據(jù)此做出反應(yīng)。

　　Below is the five-step process I go through when I’m discouraged and need to figure out why. (As you can tell by reading my posts, I am a thinker and a processer.)

　　下面是當(dāng)我沮喪,需要找出原因經(jīng)歷的五步過(guò)程。(閱讀我的文章,你可以告訴我是一個(gè)思想家和信息處理器。)

　　1. Ask: Why am I discouraged? If it is not obvious, take a few minutes to sit down and make a list of potential reasons why you’re feeling defeated. Making this list is critical because you can’t take control of something you don’t understand.

　　1。問(wèn):為什么我感到挫敗?如果它不明顯,花幾分鐘坐下來(lái),列出你覺(jué)得被打敗潛在的原因。這個(gè)列表至關(guān)重要,因?yàn)槟悴荒芸刂颇悴焕斫獾臇|西。

　　2. As you look at each reason, ask: Why does this make me feel discouraged? Once you know the source of your discouragement, you should explore deeper.

　　2。當(dāng)你審視每個(gè)原因,問(wèn)問(wèn)自己:為什么這個(gè)讓我感到氣餒?一旦你知道挫折的來(lái)源,你應(yīng)該更深地探索。

　　Is it because of unmet expectations that I feel this way? If so, make sure your expectations are realistic and that you are not setting yourself up for failure.

　　Is it because I have let myself down? If so, what specifically have you done?

　　3. Look at the bigger picture. Do your best to gain perspective not just on the issue that is the source of discouragement, but on your relationship to it as well. For example:

　　是因?yàn)槲礉M(mǎn)足的期望嗎?如果是這樣的話(huà),確保你的期望是現(xiàn)實(shí)的,你沒(méi)有設(shè)置自己的失敗。是因?yàn)槲易屪约菏藛?如果是這樣,你做了什么特別的事嗎? 3?？纯慈?。盡你所能獲得一個(gè)視角，不僅僅基于挫折來(lái)源問(wèn)題,而且基于你們的關(guān)系。例如:

　　Am I feeling this way because I am burned out? Do I need a break?

　　What part of this situation is my fault? What can I do differently? What can I learn?

　　Am I making progress, but just slower than I had hoped? What lessons have I learned? Am I a better person because of this experience?

　　Who can I talk to for some trusted insight and perspective on this matter? This is always a big help to me because much of my discouragement stems from unfulfilled expectations. Often a fresh perspective is all I need.

　　4. Ask: What’s my plan? As I reflect on all the times I have been discouraged, they have been times when I needed to grow. It may be that I needed to learn to set better expectations, that I needed to learn to be more careful in whom I place my trust, or that I needed to have a different perspective. In each case, I was forced to grow as a person.

　　我這樣感覺(jué)是因?yàn)槲揖ＡΡM嗎?我需要休息嗎?這種情況下的哪一部分是我的錯(cuò)?我能做些什么不一樣的事嗎?我能學(xué)到什么呢?是否是因?yàn)槲胰〉昧撕艽蟮倪M(jìn)步,但只是比我曾希望慢?我學(xué)到了什么教訓(xùn)?我因?yàn)檫@樣的經(jīng)歷成了一個(gè)更好的人嗎? 我可以和哪些人探討對(duì)這件事的看法以獲取一些可信的見(jiàn)解和觀點(diǎn)?這對(duì)我始終是一個(gè)很大的幫助,因?yàn)槲业拇煺墼从谄诖?。通常我需要一個(gè)全新的視角。 4。問(wèn):我的計(jì)劃是什么?當(dāng)每一次我反思挫敗感,我感覺(jué)我需要成長(zhǎng)。也許我需要學(xué)會(huì)更好的預(yù)期,在我的信任的地方，我需要學(xué)會(huì)更加小心,或者我需要有一個(gè)不同的視角。在每種情況下,我被迫成長(zhǎng)。

　　Next to each item on your list write down your plan to address the issue that is bothering you and quickly move on. Don’t accept a long-term sentence of discouragement. It is a choice. Keep moving forward. Nothing puts an end to discouragement like productive mental and physical activity.

　　在清單每一項(xiàng)的旁邊，寫(xiě)下你的計(jì)劃來(lái)解決困擾你的問(wèn)題并迅速前進(jìn)。不接受長(zhǎng)期氣餒。這是一個(gè)選擇。不斷前進(jìn)。只有像富有成效的心理和生理活動(dòng)才能終結(jié)挫敗感。

　　5. Count your blessings. Make a list of all the things for which you are grateful. Often times, we focus on the one thing that’s wrong and overlook the 99 things that are going well. When you make a conscious effort to write down what’s good and going well in your life, it helps you to put things into perspective.

　　5。算算你的福氣。列出所有你感恩的事情。很多時(shí)候,我們看待一件事，關(guān)注到的是一件不好的事情,而忽略了99件進(jìn)展順利的事情。當(dāng)你有意識(shí)地將寫(xiě)下，你生活中的好事和順利的事,它可以幫助你把目光放長(zhǎng)遠(yuǎn)一點(diǎn)。

　　A Time for Action

　　及時(shí)行動(dòng)

　　What will you do the next time you find yourself getting discouraged?

　　下次你發(fā)現(xiàn)自己有挫敗感時(shí)，你會(huì)怎么做?

　　Vincent van Gogh, famous Dutch painter, said, “In spite of everything I shall rise again: I will take up my pencil, which I have forsaken in my great discouragement, and I will go on with my drawing.”

　　荷蘭著名畫(huà)家梵高,他說(shuō),“就算我經(jīng)歷一切不如意，我都會(huì)再次覺(jué)醒:我將重新拿起在巨大的挫敗中被我丟棄的畫(huà)筆,我將繼續(xù)我的繪畫(huà)創(chuàng)作。”

　　The secret to overcoming discouragement is to look at it as a temporary obstacle and learn how to process it. Once you start executing your plan, the discouragement you feel will leave as quickly as it appeared. Hold on to your vision and remember that ALL great successes came after periods of discouragement and failure. Don’t give up. The dark cloud of discouragement will disappear. You will smile again and experience a productive, fruitful life.

　　克服挫折的秘訣是把它視作一個(gè)臨時(shí)的障礙，并學(xué)習(xí)如何處理它。一旦你開(kāi)始執(zhí)行你的計(jì)劃,你感覺(jué)挫折感將消失得很快，就像它很快出現(xiàn)一樣。堅(jiān)持你的愿景,記住所有偉大成就來(lái)自于一系列的挫折和失敗。不要放棄。挫敗感的烏云將會(huì)消失。你會(huì)再次微笑，度過(guò)一個(gè)富有成效碩果累累的人生。

　　By immediately dealing with discouragement when it strikes, not only will your life be better, but so will your family, friends and co-workers who are impacted by your attitude.

　　當(dāng)挫敗感來(lái)臨時(shí)立即解決，不僅僅你的生活將會(huì)改善，而且深受你態(tài)度影響的家人,朋友和同事的生活也會(huì)更好。

　　What do you do when you are feeling discouraged? If you have a tip or suggestion, please share it in the comments section below.

　　當(dāng)你遭受挫折感時(shí)你會(huì)做什么?如果你有一個(gè)小貼士或建議,請(qǐng)?jiān)谙旅娴脑u(píng)論欄中分享。