I'm your host, Leo, the guy who can teach you something while making you laugh.

我是你們的主持人 Leo，一個能在逗笑的同時教你們知識的人。

And I'm Gwen, your informative host, here to help you get useful information.

我是格溫，你們資訊豐富的主持人，在這裡幫助你們獲得有用的資訊。

And yeah, don't forget to focus on our sharings.

對了，別忘了關注我們的分享。

Not just your jokes, Leo.

不只是你的笑話，里歐

Got it, got it.

知道了，知道了。

Just ask our listeners.

問問我們的聽眾就知道了。

I always share useful tips, right?

我總是分享有用的技巧，對嗎？

Okay, I trust you.

好吧，我相信你

Yeah, I won't make you feel disappointed.

是的，我不會讓你失望的。

No need to be that serious.

沒必要那麼嚴肅。

Making others feel disappointed is not a big deal.

讓別人感到失望並不是什麼大不了的事。

Oh, you're absolutely right.

哦，你說得太對了。

It's also the topic we will share today.

這也是我們今天要分享的主題。

Dear our listeners, you can pause the video, close your eyes, and answer the following questions.

親愛的聽眾朋友們，請暫停視頻，閉上眼睛，回答下面的問題。

Do you think negative thinking is good or bad?

你認為消極思維是好還是壞？

Do you feel bad when you are disappointed in yourself?

當你對自己失望時，你會感到難過嗎？

And do you want to overcome that feeling?

你想克服這種感覺嗎？

Can I answer these questions?

我能回答這些問題嗎？

Oh, Leo, that's for our listeners.

哦，里奧，這是給聽眾的。

Anyway, fine.

總之，好吧。

I believe our beloved listeners also want to hear your answers.

我相信我們親愛的聽眾也想聽聽你們的回答。

Before being happy like I am now, I always worried about saying something people wouldn't like.

在像現在這樣快樂之前，我總是擔心說了別人不喜歡的話。

And because of that, I also ended up disappointing myself.

正因為如此，我也最終讓自己失望了。

And now, I've overcome that feeling.

現在，我已經克服了這種感覺。

So I'm really excited to share with my audience.

是以，我非常高興能與觀眾分享。

I understand you, Leo.

我理解你，里歐。

Dear listeners, if you've ever had a feeling like Leo, being sad because things didn't go as planned, or because you don't meet people's needs, this episode is for you.

親愛的聽眾朋友們，如果你也曾有過獅子座這樣的感覺，因為事情沒有按計劃進行，或者因為沒有滿足別人的需求而傷心難過，那麼這期節目就是為你準備的。

Today, we're talking about something that many people feel but don't talk about much, being disappointed in yourself.

今天，我們要討論的是很多人都有感受但卻很少談論的問題--對自己失望。

That's right.

這就對了。

Disappointment can feel overwhelming.

失望會讓人不知所措。

But the good news is, it's something we can work through together.

但好消息是，我們可以一起解決這個問題。

We've prepared a special free PDF for this episode, full of useful phrases for your learning.

我們為本期節目特別準備了一份免費的 PDF 文件，其中包含大量有用的短語供您學習。

Don't forget to check it out.

別忘了去看看。

Let's start.

讓我們開始吧。

First, let's talk about why it's completely fine to feel disappointed.

首先，讓我們來談談為什麼感到失望是完全正常的。

Have you ever noticed how fast we tend to judge ourselves when we experience negative emotions?

你有沒有注意到，當我們體驗到負面情緒時，我們往往會很快對自己做出判斷？

We often think things like, I shouldn't feel this way, or there must be something wrong with me.

我們經常會想，我不應該有這種感覺，或者我一定有什麼問題。

But the truth is, feeling disappointed is a normal part of being human.

但事實上，感到失望是人之常情。

Exactly.

沒錯。

In fact, research from the University of California shows that almost 70% of people regularly experience self-doubt.

事實上，加利福尼亞大學的研究表明，近 70% 的人經常會產生自我懷疑。

It's a normal part of life.

這是生活的常態。

Instead of trying to push these feelings away, the key is to accept them and remind ourselves that it's okay to feel the way we do.

關鍵是要接受這些感覺，並提醒自己有這樣的感覺沒關係，而不是試圖把它們推開。

Leo, can you take an example for listeners to understand?

李奧，你能舉個例子讓聽眾理解嗎？

Sure.

當然。

Let's say you applied for a job but didn't get it.

比方說，你申請了一份工作，但沒有得到。

It's totally natural to feel disappointed.

感到失望是很正常的。

Instead of thinking, I'm such a failure, try telling yourself, it's okay to feel sad about this, I put in the effort, and it's normal to feel upset.

與其想 "我太失敗了"，不如試著告訴自己 "為此感到難過沒關係，我付出了努力，難過是正常的"。

Let's practice that phrase together.

讓我們一起來練習這句話。

Repeat after me.

跟我念

It's okay to feel this way.

有這種感覺沒關係。

I'm allowed to feel disappointed.

我可以感到失望。

Great.

好極了

Remember, feelings aren't good or bad, they just are.

記住，感覺沒有好壞之分，它們就是這樣。

What matters is how we respond to them.

重要的是我們如何應對它們。

Now that we've accepted how we feel, let's go a bit deeper.

既然我們已經接受了自己的感受，那就再深入一點。

Ask yourself, why am I feeling disappointed?

問問自己，我為什麼會感到失望？

Understanding the real reason behind our feelings can make a big difference.

瞭解我們的感受背後的真正原因，會讓我們的感受大不相同。

That's really important.

這一點非常重要。

Disappointment often comes from things like setting goals that are too high, comparing ourselves to others, or being afraid of failing.

失望往往來自於一些事情，比如設定過高的目標、與他人比較或害怕失敗。

When we figure out what's really causing the disappointment, we can start to work on it.

當我們弄清失望的真正原因後，就可以開始著手解決。

For example, let's say you worked hard on a presentation, but it didn't go as well as you hoped.

例如，假設你在一次演講中付出了艱辛的努力，但結果卻不盡如人意。

Instead of saying, I'm terrible at this, ask yourself, what could I have done differently?

與其說 "我做得很糟糕"，不如問問自己，我還能做得更好嗎？

Did I practice enough or was I too nervous?

是我練習得不夠還是我太緊張了？

Writing things down can help too.

把事情寫下來也有幫助。

Dr. James Pennebaker, a psychologist at the University of Texas, suggests that journaling about your feelings can help you process them better.

德克薩斯大學的心理學家詹姆斯-彭內貝克博士建議，寫日記記錄自己的感受可以幫助你更好地處理這些感受。

Try this.

試試這個

Take a notebook and write down, what am I feeling right now and why?

拿一個筆記本，寫下 "我現在的感受是什麼，為什麼？

Let's try writing.

讓我們試著寫一寫。

It is good for a lot of issues in our life.

它對我們生活中的很多問題都有好處。

So that's how you help yourself get over your disappointment?

你就是這樣幫助自己走出失望的？

It doesn't help at all.

一點用都沒有。

Hey!

嘿！

Just joking.

開個玩笑。

I mean, it doesn't help at all if you just write without thinking about yourself.

我的意思是，如果你只顧寫作而不考慮自己，那根本無濟於事。

You're free to write anything, as long as it's related to you.

你可以寫任何東西，只要與你有關。

It could be about study or work problems or some mental problems that we might face.

可能是關於學習、工作問題，也可能是我們可能面臨的一些心理問題。

I agree.

我同意。

It takes time to reflect.

反思需要時間。

It means to think about things you have done.

這意味著要思考自己做過的事情。

But you know, it's really worth it.

但你知道，這真的值得。

The more we understand our emotions, the better control we have over them.

我們越瞭解自己的情緒，就越能更好地控制情緒。

Can I ask you a question, Gwen?

我能問你個問題嗎，格溫？

Yeah, why not?

是啊，為什麼不呢？

Have you ever set a goal for yourself and when you didn't achieve it exactly how you wanted, you felt like quitting?

你是否曾經為自己設定過一個目標，但當你沒有如願以償時，你是否有過放棄的念頭？

Oh, I've been there many times.

哦，我去過很多次。

When I don't get into the school I want or I keep looking but never get called in for an interview, that's when I feel the most frustrated.

當我沒有考上理想的學校，或者我一直在找，卻從未被叫去面試時，這是我感到最沮喪的時候。

Trying to be perfect can really trap us.

追求完美真的會讓我們陷入困境。

Dr. Tal Ben-Shahar, a professor at Harvard who teaches about happiness, says that trying to be perfect only causes stress and frustration.

哈佛大學教授塔爾-本-沙哈爾（Tal Ben-Shahar）博士教授幸福學，他說，試圖做到完美只會帶來壓力和挫敗感。

Instead of aiming for perfection, he recommends aiming for good enough.

他建議不要追求完美，而要追求足夠好。

What matters more is making progress than being perfect.

比起完美，更重要的是進步。

But don't get me wrong, what I mean is not about just being enough, not wanting to develop more.

但不要誤解我的意思，我的意思並不是僅僅滿足於此，不想發展更多。

It's about trying with a suitable goal.

就是要帶著合適的目標去嘗試。

Think about how a baby learns to walk.

想想嬰兒是如何學會走路的。

They stumble, fall, and get back up, right?

他們跌跌撞撞，跌倒了又爬起來，對嗎？

We don't expect them to walk perfectly right away, do we?

我們不指望他們馬上就能走得很完美，不是嗎？

So why do we expect ourselves to be perfect all the time?

那麼，為什麼我們總是期望自己完美無缺呢？

Remember, it's all about progress, not perfection.

請記住，只有進步，沒有完美。

Every step forward, even if it's small, is what helps us improve and grow.

每前進一步，哪怕是很小的一步，都有助於我們的進步和成長。

Letting go of perfection gives us the freedom to keep going, no matter what.

放棄完美給了我們自由，讓我們無論如何都能繼續前進。

Let's take a break and learn some new phrases today.

今天，讓我們休息一下，學習一些新的短語。

You can take your own example on each phrase to understand it more.

您可以就每個短語舉出自己的例子，以加深理解。

Push something away.

把東西推開

Definition.

定義

Try to avoid or ignore something.

儘量避免或忽略某些事情。

Example.

例如

It's not healthy to push your feelings away when you feel sad.

當你感到悲傷時，把自己的感受推開是不健康的。

Face the problem.

面對問題。

Definition.

定義

To directly deal with a situation or issue.

直接處理某種情況或問題。

Example.

例如

Instead of avoiding the problem, face it and try to solve it.

與其迴避問題，不如直面問題，努力解決問題。

Figure out.

想一想

Definition.

定義

To understand or solve something.

瞭解或解決某些問題。

Example.

例如

We need to figure out why the project is not going well.

我們需要找出項目進展不順利的原因。

Aim for.

目標是

Definition.

定義

Trying to achieve or reach something.

努力實現或達到某種目標。

Example.

例如

She's aiming for a promotion at work by improving her skills.

她的目標是通過提高自己的技能來獲得工作上的晉升。

Make progress.

取得進展。

Definition.

定義

To move forward or improve in something.

在某方面取得進步或提高。

Example.

例如

He made progress in his English speaking skills after a few lessons.

上了幾節課後，他的英語口語能力有了進步。

Now practice with some questions below to see how well you understand the topic.

現在，請通過下面的一些問題進行練習，看看您對該主題的理解程度。

Type your answer in the comment section to discuss with other listeners.

在評論區輸入您的答案，與其他聽眾討論。

What's a better way to deal with disappointment?

有什麼更好的辦法來應對失望？

Accept the feeling and remind yourself that it's okay to feel that way.

接受這種感覺，並提醒自己有這種感覺沒關係。

How can writing things down help you deal with your emotions?

寫下來如何幫助你處理情緒？

Writing things down helps you process and understand your feelings.

把事情寫下來有助於你處理和理解自己的感受。

Now we will learn more ways to have a positive thinking.

現在，我們將學習更多擁有積極思維的方法。

Let's shift gears and talk about something positive.

讓我們換個話題，說點積極的。

Celebrating small wins.

慶祝小勝利

When was the last time you praised yourself for even a little achievement?

你上一次表揚自己哪怕是一點點成就是什麼時候？

It could be something simple, but it still counts.

這可能是一件很簡單的事，但仍然很重要。

That's such an important point.

這一點非常重要。

So often we overlook our small successes and only focus on big achievements.

我們常常忽視自己的小成功，只關注大成就。

The truth is, even small wins can actually boost our motivation and happiness.

事實上，即使是微小的勝利，也能增強我們的動力和幸福感。

It's a great way to remind yourself that you're moving forward, even if it doesn't always feel like it.

這是一個提醒自己不斷前進的好方法，即使感覺並不總是如此。

Every small win is proof that you're on the right track.

每一次小小的勝利都證明你走在正確的道路上。

Absolutely.

當然可以。

For example, maybe you learned five new words in English today.

例如，你今天可能學會了五個新的英語單詞。

That's a win.

這就是勝利。

It doesn't matter how small it seems.

不管它看起來有多小。

It's progress.

這是進步。

Or perhaps you completed a task at work that had been on your to-do list for days.

又或者，你在工作中完成了一項在待辦事項清單上待了好幾天的任務。

Maybe you helped a friend with something.

也許你幫了朋友什麼忙。

Or even just took time for yourself to relax and recharge.

甚至只是花時間讓自己放鬆和充電。

These moments matter.

這些時刻很重要。

They're part of your journey, and they deserve recognition.

他們是你人生旅途的一部分，值得肯定。

Imagine this.

想象一下

You've just made a mistake, and the first thought that pops into your head is, Well, that's it.

你剛犯了一個錯誤，腦子裡蹦出的第一個念頭就是：好吧，就這樣吧。

I'll never recover from this.

我永遠也恢復不了了。

Sound familiar?

聽起來耳熟嗎？

It's easy to feel that way, but here's a secret.

有這種感覺很容易，但這裡有個祕密。

Mistakes aren't the end.

錯誤不是終點。

They're just the beginning of a new lesson.

它們只是新課程的開始。

I read about Sarah Blakely, who started Spanx with no money and little business experience.

我讀到過莎拉-布萊克利（Sarah Blakely）的故事，她在沒有資金和商業經驗的情況下創辦了 Spanx。

She made many mistakes, like struggling with manufacturers and marketing.

她犯了很多錯誤，比如與製造商和營銷人員的鬥爭。

But instead of giving up, she learned from each mistake and became a self-made billionaire.

但她並沒有放棄，而是從每一次錯誤中吸取教訓，成為了一名白手起家的億萬富翁。

I can relate to that.

我深有同感。

A while ago, I tried learning how to play the guitar.

不久前，我試著學彈吉他。

My first few attempts were terrible.

我最初的幾次嘗試都很糟糕。

I couldn't even play a simple song.

我甚至連一首簡單的歌曲都不會彈。

But instead of getting discouraged, I practiced every day, learned from my mistakes, and now I can play a few songs pretty well.

但我並沒有氣餒，而是每天練習，從錯誤中吸取教訓，現在我已經能很好地演奏幾首歌了。

I'm still not perfect, but I'm much better than before.

我仍不完美，但比以前好多了。

Well, mistakes are like stepping stones that lead you to improvement.

嗯，錯誤就像墊腳石，引領你不斷進步。

Now, let's talk about something really important.

現在，讓我們來談談真正重要的事情。

Being kind to yourself.

善待自己

This is called self-compassion.

這就是所謂的自我同情。

Think of it as treating yourself the way you would treat a close friend when they're feeling down.

就像對待心情不好的好友一樣對待自己。

Yeah, Dr. Kristen Neff, who researches self-compassion, explains that we need to be gentle with ourselves, especially in tough moments.

是的，研究自我同情的克里斯汀-內夫博士解釋說，我們需要溫柔地對待自己，尤其是在艱難的時刻。

It's easy to be kind to others, but we often forget to treat ourselves with that same care.

善待他人很容易，但我們常常忘記以同樣的關愛對待自己。

Think about this.

想想看

If a friend came to you feeling down because of a mistake, you wouldn't say, you're awful at this.

如果一個朋友因為犯了錯誤而情緒低落地來找你，你不會說："你太差勁了。

You'd say something like, it's okay.

你會說，沒關係。

Everyone makes mistakes.

每個人都會犯錯。

You're doing your best.

你已經盡力了

Let's try that together.

我們一起來試試吧。

Next time you feel down, say to yourself, I'm doing my best and that's enough.

下次當你感到沮喪時，對自己說：我已經盡力了，這就夠了。

Ready?

準備好了嗎？

Let's repeat it.

讓我們重複一遍。

Well done.

幹得好

Being kind to yourself doesn't just lift your mood.

善待自己不僅能提升你的情緒。

It also gives you the strength to try again and keep going.

它還會給你力量，讓你再試一次，繼續前進。

Last but not least, we'll talk about finding motivation.

最後，我們要談談尋找動力的問題。

After feeling disappointed, it can be hard to start again.

在感到失望之後，很難重新開始。

You can also talk to a friend or someone you trust.

您也可以向朋友或您信任的人傾訴。

Sharing your feelings can help you feel lighter and more hopeful.

分享自己的感受能讓你感覺輕鬆，更有希望。

Great.

好極了

Remember, every step forward, no matter how small, brings you closer to your goal.

請記住，向前邁出的每一步，無論多麼微小，都會讓你離目標更近。

We will learn the last five phrases for today.

我們將學習今天的最後五個短語。

Make sure to practice speaking all of them.

確保練習說所有這些話。

Stepping Stone Definition, a step towards progress.

踏腳石的定義，邁向進步的一步。

Example, each project is a stepping stone in your career.

例如，每個項目都是你職業生涯的墊腳石。

Lift someone's mood.

提升某人的情緒

Definition, make someone feel happier.

定義：讓別人感覺更快樂。

Example, a compliment can lift your mood instantly.

例如，一句讚美的話就能讓你的情緒瞬間高漲。

Step forward.

向前一步。

Definition, reach towards a goal.

定義：向著目標前進。

Example, completing the task was a step forward.

例如，完成任務是一種進步。

Pop into someone's head.

蹦進別人的腦袋

Definition, suddenly thinking of something.

定義，突然想到了什麼。

Example, an idea popped into my head while reading.

例如，我在閱讀時突然冒出了一個想法。

Feel down.

情緒低落

Definition, feeling sad.

定義：感到悲傷。

Example, a kind word can help when you're feeling down.

例如，當你情緒低落時，一句善意的話語就能幫到你。

Let's wrap this episode by answering the questions below.

讓我們通過回答下面的問題來結束本期節目。

Just share your thoughts with us in the comment section.

請在評論區與我們分享您的想法。

What does celebrating small wins mean?

慶祝小勝意味著什麼？

It means appreciating small achievements, like learning a new word or finishing a small task.

這意味著要欣賞微小的成就，比如學會一個新單詞或完成一項小任務。

Recognizing these helps boost motivation and happiness.

認識到這些有助於提高積極性和幸福感。

Why is talking to a friend helpful?

為什麼與朋友交談會有幫助？

It helps you feel better, think clearly, and can motivate you to move forward.

它能讓你感覺更好、思維更清晰，並能激勵你繼續前進。

We talked about disappointment and how to deal with it.

我們談到了失望以及如何面對失望。

We learned that it's normal to feel this way, but we don't have to stay stuck.

我們瞭解到，有這種感覺是正常的，但我們不必固步自封。

That's right.

這就對了。