Oh come on Leo I'm not as great as you think I am.

得了吧，李奧，我可沒你想的那麼偉大。

No Gwen I'm just saying the facts.

不，格溫，我只是說出事實。

Anyway hello everyone hope all of you are doing well.

無論如何，大家好，希望你們一切都好。

Okay Gwen but before we begin the podcast I want to ask you a question.

好的，格溫，但在播客開始之前，我想問你一個問題。

Sure go ahead.

請便。

You said to me earlier that you are not great as I think you are right?

你剛才對我說，你並不像我想象的那樣偉大，對嗎？

Yep.

是的。

So do you sometimes feel like you are not good enough?

那麼，你是否有時會覺得自己不夠好？

Wow that's a good question Leo I do sometimes.

哇，這是個好問題，獅子座的我有時也會這樣。

Life can feel stressful and all I worry is about falling behind others.

生活會讓我感到壓力很大，我擔心的只是落後於別人。

I see I think everyone feels that way at some point.

我明白了，我想每個人在某些時候都會有這種感覺。

It's normal to question ourselves sometimes.

有時質疑自己是正常的。

I had those moments too.

我也有過這樣的時刻。

Really?

真的嗎？

Yes many people feel the same way.

是的，很多人都有同感。

Seeing other people's achievements makes them insecure.

看到別人的成就，他們就沒有安全感。

As a result they keep wondering if they're good enough and comparison starts.

是以，他們總是懷疑自己是否足夠優秀，並開始比較。

I see.

我明白了

After all I don't think it's a big deal.

畢竟我覺得這沒什麼大不了的。

Our worth is so much greater than insecurities and comparisons.

我們的價值遠遠大於不安全感和比較。

That's right Gwen and today we'll talk about why we feel like we're not good enough and how to handle it.

沒錯，格溫，今天我們就來談談為什麼我們會覺得自己不夠好，以及如何應對。

So sit back relax and enjoy our episode today.

所以，請放鬆坐好，欣賞我們今天的節目。

We've also made a free PDF with tips and vocabulary to help you on your English learning journey.

我們還製作了一份免費的 PDF 文件，其中包含提示和詞彙，可在您的英語學習之旅中為您提供幫助。

Now let's get started.

現在，讓我們開始吧。

So Leo have you ever wondered why you feel this way?

那麼，獅子座的你有沒有想過自己為什麼會有這種感覺？

Well I think a big part of it comes from comparison.

我認為很大一部分原因來自於比較。

We see people on social media living perfect lives and it's hard not to feel less than.

我們在社交媒體上看到人們過著完美的生活，很難不覺得自己不如別人。

Sometimes it's the pressure from our society.

有時是來自社會的壓力。

We are often told to look or act a certain way or achieve big things.

我們經常被告知要以某種面貌或行為示人，或成就一番大事業。

As a result we feel pressure to constantly follow high standards.

是以，我們感到了不斷遵循高標準的壓力。

For me social media really messes with my head.

對我來說，社交媒體真的會擾亂我的思緒。

One minute I'm scrolling seeing someone's dream vacation or amazing career news and the next I'm thinking what am I even doing with my life?

上一秒我還在滾動瀏覽某人的夢想假期或令人驚歎的職業新聞，下一秒我就在想我的人生到底在做什麼？

I get that.

我明白。

Social media shows only the highlights not the struggles.

社交媒體只展示亮點，不展示奮鬥歷程。

You know the filtered version of someone else's life.

你知道別人生活的過濾版。

Right.

對

I mean everyone rarely posts about their bad days or their mistakes.

我的意思是，每個人都很少在帖子裡說自己的壞日子或錯誤。

For me growing up it wasn't even social media.

對成長中的我來說，這甚至不是社交媒體。

It was seeing people at school who seemed to have everything.

在學校裡看到那些似乎擁有一切的人。

Looks, good grades, a lot of friends.

長相、成績好、朋友多。

Because of that I kept comparing myself to them thinking I would never measure up to them.

正因為如此，我一直拿自己和他們比較，覺得自己永遠也比不上他們。

I see but after all I understood that no one feels good enough all the time.

我明白了，但畢竟我也明白，沒有人會一直覺得自己足夠好。

Even the people who seem confident have moments of doubt.

即使是看似自信的人，也有懷疑的時候。

So how do you know if you or someone else feels like they're not good enough?

那麼，你如何知道自己或他人是否覺得自己不夠好呢？

Let's start with the inner signs.

讓我們從內部跡象開始。

The things we feel but might not share.

我們感同身受卻可能無法分享的事情。

One big thing here is self-doubt.

這裡有一件大事就是自我懷疑。

It's that little voice in your head saying you're not smart enough or you'll never be good at this.

就是你腦子裡的那個小聲音在說，你不夠聰明，或者你永遠都做不好這件事。

Another thing is the need to stay perfect all the time.

另一個原因是需要始終保持完美。

I read that an expert from the British Association for Counseling and Psychotherapy said people who feel not good enough often pretend they're fine even when they're struggling in relationships, family, or work.

我讀到英國心理諮詢和心理治療協會的一位專家說，那些覺得自己不夠好的人，即使在人際關係、家庭或工作中遇到困難，也常常假裝自己很好。

Is there another sign?

還有其他跡象嗎？

It's seeking approval from others.

這是尋求他人的認可。

You might find yourself asking was that okay?

你可能會問自己，這樣可以嗎？

After every little thing just to hear someone say you did well.

做完每一件小事，只為聽到別人說你做得好。

And this feeling often up on the outside too.

這種感覺往往也會表現在外表上。

For example, some people avoid challenges because they're scared of failing.

例如，有些人逃避挑戰是因為他們害怕失敗。

I noticed I did this when I'm feeling insecure like I'm trying to make myself smaller so I don't upset anyone.

我注意到，當我感到不安全時，我就會這樣做，就像我想把自己變小，以免惹人生氣。

I think the last sign is people-pleasing.

我認為最後一個跡象是取悅於人。

Saying yes to things you don't want to do because you're scared that people will think less of you.

因為害怕別人會看不起你，而對自己不想做的事情說 "是"。

If you see these signs in yourself just know that it's totally okay.

如果你在自己身上看到這些跡象，只要知道這完全沒關係。

You're not alone and there are ways to work through it.

你並不孤單，而且有辦法解決這個問題。

And if you see these signs in someone else, show them kindness.

如果你在別人身上看到這些跡象，請善待他們。

Let's take a look at five key phrases from today's discussion.

讓我們來看看今天討論中的五個關鍵短語。

Follow high standards.

遵循高標準。

To do things in a way that is excellent or very good.

把事情做得極好或非常好。

Example, a good student follows high standards by studying hard and doing their homework.

舉例來說，一個好學生會通過努力學習和做作業來遵循高標準。

Filtered, something has been changed or edited, often to make it look or sound better.

過濾（Filtered），對某些內容進行了修改或編輯，通常是為了讓它看起來或聽起來更好。

Example, photos on social media are often filtered to look perfect.

例如，社交媒體上的照片通常都經過過濾，看起來很完美。

Or the news article was filtered to remove unwanted information.

或者新聞文章經過過濾，刪除了不需要的資訊。

Measure up to be good enough or equal to something.

衡量自己是否足夠優秀或與某物相當。

Example, is your new phone measuring up to your old one?

例如，您的新手機與舊手機相比，性能是否相同？

Pretend to act like something is true, even if it's not real.

假裝某件事情是真的，即使它並不真實。

Example, let's pretend we're superheroes and save the day.

例如，讓我們假裝自己是超級英雄，拯救世界。

Seek approval from to ask someone if they like what you're doing or if you're doing it right.

尋求別人的認可，詢問他們是否喜歡你正在做的事情，或者你做得是否正確。

Example, don't just seek approval from everyone.

例如，不要一味尋求所有人的認可。

Do what you think is right.

做你認為正確的事。

Now let's discuss something more important.

現在，讓我們討論一些更重要的問題。

It's understanding that our worth isn't about what we achieve.

我們要明白，我們的價值不在於我們取得了什麼成就。

Yes, this took me so long to figure out.

是的，我花了很長時間才弄明白。

I used to think, if I win that award or gain more money, I'll finally feel enough.

我曾經想，如果我得了那個獎或者賺了更多的錢，我就會感到滿足了。

But guess what?

但你猜怎麼著？

When I got those things, I wasn't satisfied at all.

當我拿到這些東西時，我一點也不滿意。

The feeling just didn't stick around.

這種感覺並沒有持續下去。

That's because true self worth doesn't come from what we achieve, or how others see us.

這是因為真正的自我價值並不來自於我們所取得的成就，也不來自於他人對我們的看法。

It actually comes from inside ourselves.

它實際上來自我們的內心。

It's about recognizing your own true value.

這就是要認識到自己的真正價值。

Things like your kindness, strengths, and the little things that make us unique.

比如你的善良、力量，以及那些讓我們與眾不同的小事。

Exactly.

沒錯。

Sometimes we chase things just to prove we're good enough to the world.

有時，我們追逐一些東西，只是為了向世界證明我們足夠優秀。

But let's take a short moment and look inside yourself.

但是，讓我們花一點時間，看看自己的內心。

You yourself are a treasure already.

你自己已經是個寶藏了。

You just don't know how valuable and worthy you are.

你只是不知道自己有多大的價值和價值。

Wow, that are such deep words, Leo.

哇，這些話可真深刻啊，里奧。

You don't usually speak like this.

你平時不這樣說話的

I know.

我知道

Surprised, huh?

很驚訝吧？

I just like to act I'd say my sense of humor.

我只是喜歡錶演，我想說的是我的幽默感。

I love making people laugh.

我喜歡逗人笑。

It really feels amazing when I can make someone smile, especially if they've been having a tough day.

當我能讓別人微笑時，感覺真的很奇妙，尤其是當他們度過艱難的一天時。

Seeing my friends smile because of something I said is the best feeling.

看到朋友們因為我說的話而露出笑容，這種感覺最棒。

What about you, Gwen?

你呢，格溫？

What makes you feel proud?

是什麼讓你感到自豪？

Hmm, for me, it's my ability to listen.

嗯，對我來說，這是我傾聽的能力。

I think listening is such an amazing gift.

我認為傾聽是一種神奇的天賦。

People often tell me they feel seen and understood when we talk, and that means so much to me.

人們經常告訴我，當我們交談時，他們感覺自己被看見了，被理解了，這對我來說意義非凡。

It's not about fixing their problems.

這不是為了解決他們的問題。

It's just being there for them.

就是陪伴他們。

See, that's what I like about you, Gwen.

看，這就是我喜歡你的地方，格溫。

It's not about your achievements.

這與你的成就無關。

It's how you make people feel.

這就是你給人的感覺。

You make them feel heard and valued, and that's so powerful.

你讓他們感覺到自己被傾聽、被重視，這種感覺非常強大。

Thanks, Leo.

謝謝，里歐。

I appreciate that, and I feel the same way about you.

我很感激，我對你也有同樣的感覺。

And what about our listeners?

我們的聽眾呢？

I'm sure each of you has your own gift to share with the world.

我相信你們每個人都有自己的天賦與世界分享。

Don't think about your insecurities.

不要去想你的不安全感。

Just take some time to slow down and reflect.

花點時間放慢腳步，好好反思一下。

When you feel like you are ready, just tell us in the comments.

當你覺得自己準備好了，就在評論中告訴我們吧。

I truly believe that once you start seeing your strength, you will stop comparing yourself to others.

我真的相信，一旦你開始看到自己的力量，你就不會再拿自己和別人比較了。

Wise words, Gwen.

說得好，格溫

Once we start believing in our ability, there are a lot of ways to remind ourselves of our value.

一旦我們開始相信自己的能力，就會有很多方法來提醒自己我們的價值。

One of them is recognizing little achievements.

其中之一就是表彰小成就。

It's not about the things you achieve because you want to compete with others.

這不是因為你想與他人競爭而取得成就。

It's about valuing what makes you proud of yourself.

這就是重視讓你為自己感到驕傲的東西。

Exactly.

沒錯。

We often focus so much on big goals that we forget the small steps we've taken.

我們常常過於關注大目標，而忘記了自己已經邁出的一小步。

Maybe you cleaned your space today, helped a friend, or even just got out of bed when you didn't feel like it.

也許你今天打掃了自己的空間，幫助了朋友，甚至在不想起床的時候從床上爬了起來。

I used to think only big achievements mattered, but I've learned that every little step counts.

我曾經以為只有大的成就才重要，但我現在明白了，每一小步都很重要。

For example, last week I finally organized my closet.

例如，上週我終於整理好了衣櫥。

It's not world-changing, but it felt so satisfying once completed.

雖然不能改變世界，但一旦完成，就會感到非常滿足。

That's a great example.

這就是一個很好的例子。

And remember, learning and growth take time.

記住，學習和成長需要時間。

No one starts out perfect.

沒有人一開始就是完美的。

Think about learning to ride a bike.

想想學騎自行車吧。

How many times did you fall before you got it right?

你摔了多少次才站穩？

Right.

對

Here is a quote I got from my experience.

這是我從自己的經歷中得到的一句話。

Failure isn't the end.

失敗不是終點。

It's part of the journey.

這是旅程的一部分。

Every mistake teaches us something.

每一次錯誤都會給我們一些啟示。

You're growing every day, even when it doesn't feel like it.

你每天都在成長，即使感覺不到。

So celebrate the little things and be patient with yourself.

是以，要為小事喝彩，對自己保持耐心。

You're doing better than you think.

你做得比你想象的要好。

Let's move on with some useful phrases of today's podcast.

讓我們繼續學習今天播客中的一些實用短語。

Figure out to understand or solve something.

弄明白或解決某事。

Example, I couldn't figure out how to use the machine, so I asked a friend for help.

例如，我不知道如何使用這臺機器，於是向朋友求助。

Sense of humor.

幽默感。

The ability to make things seem funny.

讓事情看起來有趣的能力

Example, my friend has a great sense of humor.

比如，我的朋友就很有幽默感。

He always makes me laugh.

他總是逗我笑。

Feel seen and understood.

感覺被看見、被理解。

To feel like someone understands your feelings and experiences.

感覺有人理解你的感受和經歷。

Example, when I talked to my therapist, I felt seen and understood for the first time.

例如，當我與我的治療師交談時，我第一次感到自己被看見了，被理解了。

Compete with.

與之競爭。

To try to be better than someone else.

試圖比別人更好。

Example, many students compete with each other to get the highest grades.

例如，許多學生為了獲得最高分而互相競爭。

Every little step counts.

每一步都很重要

This means that even small actions can make a big difference.

這意味著，即使是微小的行動也能產生巨大的影響。

Example, every little step counts when you're following your passion.

例如，當你追隨自己的激情時，每一步都很重要。

Now let's ask our listeners a few questions.

現在讓我們向聽眾提幾個問題。

First question, when was the last time you felt proud of yourself?

第一個問題，你上一次為自己感到自豪是什麼時候？

Think of a moment when you did something kind, tried something new, or pushed through a challenge.

想一想你曾做過的善事、嘗試過的新事物，或者克服過的挑戰。

That feeling of pride is a reminder of your strength and value.

這種自豪感提醒著你的力量和價值。

Now for the second question, how can you be kinder to yourself today?

現在是第二個問題，今天如何對自己好一點？

Maybe it's taking a break, thanking yourself for trying, or simply saying, I'm enough.

也許是休息一下，也許是感謝自己的努力，也許只是說一句 "我夠了"。

Yeah, I feel like lots of people these days don't even know how to do that.

是啊，我覺得現在很多人都不知道該怎麼做。

Then let's all learn to do this for the better.

那就讓我們一起學習如何做得更好。

What are your thoughts on the questions?

您對這些問題有什麼看法？

Share your answers in the below.

在下面分享您的答案。

We've had a great talk today, Gwen.

我們今天談得很愉快，格溫。

Yeah, and I'm surprised at how wise you are.

是啊，我對你的智慧感到驚訝。

I always thought of you as the funny guy who loves jokes.

我一直以為你是個愛開玩笑的有趣的人。

I know, Gwen.

我知道，格溫

Glad you see this side of me.

很高興你能看到我的這一面。

I can do a lot, especially for our dear listeners.

我可以做很多事情，尤其是為我們親愛的聽眾。

That's so sweet of you, Leo.

你真好，里奧。

You deserve to be valued also, Gwen.

你也應該受到重視，格溫。

Your calmness and wisdom make you so reliable.

你的冷靜和智慧讓你如此可靠。

Thank you.

謝謝。

What do you think about today's topic?

你對今天的話題有什麼看法？

Let us know your thoughts and experiences in the comments as we'd love to hear from you.

請在評論中告訴我們您的想法和經驗，我們很樂意聽取您的意見。

Thank you so much for tuning in to today's episode.

非常感謝您收看今天的節目。

Goodbye and see you next time.

再見，下次再見。