By Dr. Annette Colby

Acknowledge Your Worth

认识自我价值

Motivating yourself by with criticism, negative self-talk, or name-calling decreases your overall level of motivation. Instead of being relentlessly¹ nasty with yourself, create a warm and accepting atmosphere to promote persistent² effort and a favorable attitude toward change. Positive self-talk - talking to your self in a confident, reassuring³, positive, and friendly way - is the best way to gain energy and motivation. 用批评、消极的自我对话、或辱骂的方式“激励”自己会让你缺乏动力。不要总是跟自己过不去。创造出一个温暖亲和的气氛来促使你能不断努力，乐于接受改变。积极的自我对话--以自信、肯定、积极和友好的方式对话--是获得精力和动力的最好方式。

If you have gotten into the rut of negative self-talk, now is the time to develop a new habit of being fair and compassionate⁴ to yourself. You are far more likely to succeed in your goals when you acknowledge your strengths, assets, and ability to persevere⁵. Being your own worst enemy will not automatically vanish one day. Believing in yourself and learning to be your own advocate takes time, persistence⁶, and dedication⁷. Spend at least five minutes each day listing (in writing and in verbal speech) truths about yourself and your abilities. Get out your pad of paper, look yourself in the eye in the mirror, and write or speak motivational statements such as these: 如果你已陷入消极的自我对话中，现在是培养对自己公平和同情的时候了。当你认识到自己的长处、优点和持之以恒的能力时，实现目标的可能性就要大的多。自己是自己最大的敌人，这个问题不会自动解决。相信自己，学会拥护自己，这需要时间、毅力和努力。每天至少花五分钟列出自己和有关自己能力的事实情况（写或口头都行）。拿出你的记事本，看着镜子中的自己，写出或念出类似下面的这些激励的话：

• I don't know exactly what to do, but I can choose to do something.

我不知道该如何是好，但是我还是能选择去做某件事。

• If I really put my mind to something, I can do it.

如果我真的用心去做，就能做好。

• I have done it before, and I can do it now.

我过去都行，现在也能行。

• When something goes wrong, I can handle it.

出错时，我能应付得来。

• I can deal with this.

我能对付它。

• Other people have learned how to accomplish this, and I can, too!

别人能办到的，我也一样。(to be continued)