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000:10 正文阅读
Today's topic：How to stop being so hard on yourself? 如何停止内耗，善待自己。
So let's begin.
If a friend is struggling with a big challenge or feels defeated, our first instinct is usually to offer words of comfort and understanding. However, it is often not so easy to extend the same kindness to ourselves. We tend to be our own harshest critics.
如果你的一个朋友遇到一个大挑战，或者觉得感到挫败，我们第一反应通常都是说些安慰和表示理解的话。但对自己也这么包容，往往就没那么容易了 。我们总是对自己最苛刻。
Research shows that practicing self-compassion can make a significant difference when people face stressful situations. Those who display more self-compassion are more resilient. According to Kristin Neff, an associate professor at the University of Texas at Austin, this mindset allows us to say I made a mistake rather than I am a mistake. It is a healthier alternative to self-esteem. Because it is not about judging yourself positively.It is simply about being helpful to yourself.
研究发现，遇到压力大的情况时，学会善待自己，能带来很大的改变。那些更懂得善待自己的人，韧性也更强。得克萨斯大学奥斯汀分校的副教授克里斯汀・内夫说，这种心态会让我们觉得 “我犯了个错”，而不是 “我就是个错误”。它比所谓的 “自尊” 更健康，因为它不是要强行给自己正面评价，只是单纯地，更好地帮助自己。
By giving yourself compassion, you become better able to offer care to others. This might involve establishing healthy boundaries in relationships or turning your compassion outward to fight for social change. In this sense, self compassion can be fierce and strong, like Mama bear energy. As Doctor Neff concludes, caring for ourselves is the first step toward ending harm on a larger societal level.
当你懂得体谅自己之后，也更有能力去关心别人。这可能意味着在人际关系里建立良好的边界，也可能是把这份善意延展出去，从而为社会变革发声。从这个角度来说，善待自己也可以很有力量、很 “刚”，就像熊妈妈护崽那样的劲儿。就像内夫博士总结的：照顾好自己，才是终结更深入伤害自己的第一步。
01:58 今日词组
Able to offer something：有能力提供什么，可以提供什么。
举例：
I am able to offer service at last. 我终于可以提供服务了
I am able to offer love for my family 我可以为我的家人提供爱。
I am able to offer some supplements. 我可以提供一些物资。
02:48 结束语
