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。

You've heard of the word positive, right?

你聽說過 "積極 "這個詞吧？

But do you know what its power is and how do we use it correctly?

但是，你知道它的力量是什麼嗎？

Positive thinking isn't just about feeling happy all the time.

積極思考並不只是讓人一直感到快樂。

It's about learning to focus on the good things in your life, even during difficult situations.

這就是要學會關注生活中的美好事物，即使是在困難的情況下。

That's right.

這就對了。

And in this episode, we'll explain what positive thinking really is, how it can improve your health and how you can develop this mindset in practical ways.

在本期節目中，我們將解釋什麼是真正的積極思考，它如何改善你的健康，以及如何用實際方法培養這種心態。

Remember, this podcast is made for English learners like you.

請記住，這個播客是為像您這樣的英語學習者製作的。

So relax and enjoy learning about this life-changing topic.

是以，請放鬆心情，盡情瞭解這個改變人生的話題。

Are you ready to come with us?

準備好跟我們走了嗎？

Let's get started.

讓我們開始吧。

Gwen, let's start with the basics.

格溫，讓我們從最基本的開始。

What exactly is positive thinking?

積極思考究竟是什麼？

Positive thinking means looking at the good side of life while being realistic.

積極思考意味著既要看到生活美好的一面，又要腳踏實地。

It's not about thinking everything is perfect, but about finding solutions instead of focusing on problems.

這並不是說認為一切都很完美，而是要找到解決方案，而不是把注意力集中在問題上。

That makes sense.

這就說得通了。

I'll make an example.

我舉個例子。

For example, imagine you're late for an important meeting because of traffic.

例如，想象一下你因為交通堵塞而在一次重要會議上遲到了。

Instead of saying, my whole day is ruined, you could think, I'll do my best to catch up when I arrive.

與其說 "我的一整天都泡湯了"，不如說 "我到了之後會盡力趕上的"。

You got it right.

你說對了。

Research supports this idea too.

研究也支持這一觀點。

According to the Mayo Clinic, positive thinking can help people manage stress better, improve how they handle challenges, and even live longer.

根據梅奧診所的說法，積極思考可以幫助人們更好地管理壓力，改善他們應對挑戰的方式，甚至延長壽命。

That's incredible.

太不可思議了

Positive thinking isn't just about feeling better emotionally.

積極思考不僅僅是為了讓情緒好起來。

It also has real benefits for your life.

它還能給你的生活帶來實實在在的好處。

Right?

對不對？

And if you're wondering how to practice this, here's a simple activity.

如果你想知道如何練習，這裡有一個簡單的活動。

Let's take a negative thought like, I always make mistakes, and change it to something more positive.

讓我們把 "我總是犯錯誤 "這樣的消極想法轉變為更積極的想法。

You could say, everyone makes mistakes, and I'm learning from mine.

可以說，每個人都會犯錯，而我正在從自己的錯誤中吸取教訓。

This small change can make a big difference.

這一微小的改變就能帶來巨大的變化。

Speaking of benefits, Leo, how does positive thinking impact our health?

說到好處，獅子座，積極思考對我們的健康有什麼影響？

Positive thinking is great for your body and mind.

積極思考對你的身心都大有裨益。

When you think positively, your body makes less stress hormone, like cortisol.

當你積極思考時，你的身體就會減少壓力荷爾蒙，如皮質醇。

This helps you sleep better, strengthens your immune system, and even protects your heart.

這有助於改善睡眠，增強免疫系統，甚至保護心臟。

So thinking positively can actually help us stay healthier.

是以，積極思考實際上有助於我們保持健康。

A study by the American Psychological Association showed that positive people are 13% less likely to get heart disease.

美國心理學會的一項研究表明，積極樂觀的人患心臟病的機率要低 13%。

They also have lower blood pressure and healthier hearts.

他們的血壓也更低，心臟更健康。

That's a good reason to start practicing positivity today.

這就是我們從今天開始踐行積極人生觀的好理由。

Yeah, the more you practice, the easier it becomes to stay positive, even in difficult situations.

是啊，練習得越多，就越容易保持積極的心態，即使是在困難的情況下。

Now, Leo, let's talk about how someone can develop a positive mindset.

現在，獅子座，讓我們來談談如何培養積極的心態。

What do you think is a good first step?

您認為第一步應該怎麼做？

We can prepare a gratitude journal.

我們可以準備一本感恩日記。

So, listeners, have you thought about how to use it to improve your positive thinking?

那麼，聽眾朋友們，你們想過如何利用它來提高自己的積極思維嗎？

Let me share.

讓我來分享一下。

It's important to practice gratitude.

踐行感恩很重要。

By taking time each day to think about what you're grateful for, you can start to focus on the good things around you.

每天花點時間想想自己該感謝什麼，就能開始關注身邊的美好事物。

Every day, you write down three things you're thankful for.

每天寫下三件你要感謝的事。

It helps you focus on the good parts of your life, no matter how small.

它能幫助你關注生活中的美好部分，無論多麼微小。

For example, if you feel stressed at work, you could take a break and write, I'm grateful for my health, for having a job, and for the opportunity to learn new things.

例如，如果你感到工作壓力很大，你可以在休息時寫道：我為自己的健康、擁有一份工作和學習新事物的機會而感恩。

This moves your focus away from what's wrong and helps your body relax.

這能讓你的注意力從問題所在轉移開，並幫助你的身體放鬆。

Another simple tip is to practice positive self-talk.

另一個簡單的建議是練習積極的自我對話。

If you're feeling tired or stressed, instead of thinking, I can't handle this, try thinking, I'm doing my best, and I can handle this moment.

如果你感到疲倦或壓力，不要想 "我應付不了"，而是試著想 "我已經盡力了，我能應付此刻"。

Your body hears your thoughts, and those positive words can lower stress and help you feel better physically.

你的身體會聽到你的想法，這些積極的話語可以減輕壓力，讓你的身體感覺更好。

I couldn't agree more.

我完全同意。

Now let's learn some vocabulary below so you can understand the topic better before continuing to listen.

現在我們來學習一些詞彙，以便您在繼續聽之前更好地理解主題。

Catch up.

趕上進度

Definition, to make up for lost time or effort.

定義：彌補失去的時間或精力。

Example, I missed the first part of the lecture, but I'll catch up by reading the notes later.

例如，我錯過了講座的前半部分，但我稍後會通過閱讀筆記補上。

Focus on someone, something.

關注某人、某事。

Definition, pay attention to someone or something.

定義：關注某人或某事。

Example, even though the trip was short, I'm focusing on the good parts, like spending time with my family.

例如，儘管這次旅行很短暫，但我還是把注意力集中在美好的部分，比如與家人共度時光。

Take a break.

休息一下

Definition, to pause from work or stress to relax.

定義：從工作或壓力中停下來，放鬆一下。

Example, I always take a break after studying for an hour.

例如，我總是在學習一小時後休息一會兒。

Be grateful for.

感謝

Definition, to feel thankful for something or someone.

定義：對某事或某人心存感激。

Example, I'm grateful for my friends who always support me during tough times.

例如，我很感謝我的朋友們，他們總是在困難時期支持我。

Move something away.

把東西移開

Definition, to take something or attention to a different place.

定義：將事物或注意力轉移到不同的地方。

Example, having a gratitude journal moves your focus away from what's wrong and helps your body relax.

例如，寫感恩日記能讓你把注意力從問題上移開，幫助你的身體放鬆。

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

接下來，請通過下面的一些問題進行練習，看看自己對該主題的理解程度。

Don't forget to type your answer in the comment section to discuss with others.

別忘了在評論區輸入您的答案，與其他人一起討論。

What example of thinking positively when being late for a meeting?

開會遲到時如何積極思考？

Instead of thinking, my whole day is over.

而不是想，我的一天就這麼過去了。

You could think, I'll do my best to catch up when I arrive.

你可以想，我到了之後會盡力趕上的。

What health benefits are linked to positive thinking?

積極思考對健康有哪些益處？

Better sleep, lower blood pressure, and improved heart health.

改善睡眠，降低血壓，改善心臟健康。

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。

Sometimes we're too hard on ourselves, right?

有時我們對自己太苛刻了，對嗎？

Gwen, how can we stop negative self-talk and start thinking more positively?

格溫，我們怎樣才能停止消極的自我對話，開始更積極地思考？

That's a great question, Leo.

這個問題問得好，里奧。

Firstly, you need to recognize when you're being negative.

首先，你需要認識到自己什麼時候是消極的。

If you catch yourself thinking, I'll never be good at this, stop and ask yourself, is this really true?

如果你發現自己在想 "我永遠都做不好這個"，請停下來問問自己，這真的是真的嗎？

That's a good point.

說得好。

When we change negative thoughts to positive ones, we start to see ourselves differently.

當我們把消極的想法轉變為積極的想法時，我們就會開始用不同的眼光看待自己。

That's right.

這就對了。

When we are kind to ourselves, our brain creates less stress and more happy feelings.

當我們善待自己時，大腦就會產生更少的壓力和更多的快樂感受。

Oh, have you heard of toxic positivity?

哦，你聽說過 "有毒的積極性 "嗎？

Some people say that if we are always positive, we will fall into a trap of our own making.

有人說，如果我們總是積極樂觀，就會掉進自己製造的陷阱。

What do you think, Gwen?

你覺得呢，格溫？

Actually, this opinion is completely true.

其實，這種觀點是完全正確的。

But it is only true when we cannot control that positivity.

但只有當我們無法控制這種積極性時，它才是真實的。

Some people, even in extremely bad situations and need to solve problems, they still avoid and think that everything will be fine.

有些人即使在極其糟糕的情況下，需要解決問題時，仍然會逃避，認為一切都會好起來。

That is toxic positivity.

這就是有毒的積極性。

But here, we are positive to have the spirit to face the challenges ahead.

但是，在這裡，我們有積極的精神面對未來的挑戰。

This is healthy positivity.

這就是健康的積極性。

It's eye-opening.

令人大開眼界。

I hope everyone remembers this and balances their positivity.

我希望每個人都能記住這一點，並平衡自己的積極性。

Hmm, what's next?

嗯，下一步是什麼？

Let's talk about how positive thinking can help with setting goals.

讓我們來談談積極思維如何幫助設定目標。

Oh, right.

哦，對了。

I'll share how it can help us reach our dreams.

我將與大家分享它如何幫助我們實現夢想。

One helpful tool for positive thinking is visualization.

積極思考的一個有用工具就是可視化。

This means closing your eyes and imagining yourself reaching your goals.

這意味著閉上眼睛，想象自己達到了目標。

For example, if you're learning English, you can picture yourself speaking confidently in front of people.

例如，如果你正在學習英語，你可以想象自己在人前自信地講話的樣子。

Wow, that sounds like something athletes do before a big game.

哇，這聽起來像是運動員在比賽前做的事情。

Exactly.

沒錯。

And a research from Psychology Today supports this.

今日心理學》的一項研究也證實了這一點。

It found that imagining yourself doing something not only makes you more motivated, but also makes your brain act like you're really doing it.

研究發現，想象自己在做某件事情，不僅會讓你更有動力，還會讓你的大腦表現得像你真的在做這件事一樣。

So, when you imagine success, your brain starts to believe it can happen.

是以，當你想象成功時，你的大腦就會開始相信它能夠實現。

Ah, I see.

啊，我明白了。

It's becoming more and more popular these days, especially among young people.

如今，它越來越受歡迎，尤其是在年輕人中間。

We call it manifest, right?

我們稱之為 "表現"，對嗎？

Yes.

是的。

People today often forget how important it is to have a positive environment.

如今，人們常常忘記擁有一個積極的環境有多麼重要。

Being around happy and encouraging people can really help you stay positive.

與快樂和鼓舞人心的人在一起，確實能幫助你保持積極的心態。

That's so true.

說得太對了。

When others believe in you and cheer you on, it's easier to feel good about yourself.

當別人相信你併為你喝彩時，你就更容易自我感覺良好。

And it goes both ways.

而且是雙向的。

You can share positivity, too.

你也可以分享積極的一面。

Say something kind, cheer up a friend, or just smile.

說一些善意的話，為朋友打氣，或者只是微笑。

It can make someone's day better.

它能讓別人的日子過得更好。

Trust me, no one hates hearing positive things.

相信我，沒有人討厭聽到正面的東西。

I agree.

我同意。

Being around supportive people helps both your mind and body feel better.

與支持你的人在一起，會讓你的身心感覺更好。

Last but not least, Gwen, how can we stay positive when things go wrong?

最後但並非最不重要的一點是，格溫，當事情出錯時，我們如何才能保持積極的態度？

The key is to see bad things as chances to learn.

關鍵是要把壞事看成是學習的機會。

Like we have shared, instead of thinking, I failed, try thinking, what can I learn from this?

就像我們分享的那樣，與其想 "我失敗了"，不如試著想 "我能從中學到什麼"。

This helps you look at problems in a different way.

這有助於你以不同的方式看待問題。

It sounds easy, but it has to be practiced.

這聽起來很容易，但必須付諸實踐。

That's what makes it effective.

這才是有效的方法。

And that's why we repeat this method so often in this podcast.

這也是我們在播客中經常重複這個方法的原因。

That's such a helpful way to think.

這種思考方式很有幫助。

It reminds me of something Thomas Edison once said, I didn't fail 10,000 times, I found 10,000 ways that didn't work.

這讓我想起托馬斯-愛迪生曾經說過的一句話：我不是失敗了一萬次，而是找到了一萬種行不通的方法。

He didn't give up.

他沒有放棄。

He learned from each mistake. Life is full of challenges, but every challenge teaches us something.

他從每一次錯誤中吸取教訓。 人生充滿挑戰，但每一次挑戰都能教會我們一些東西。

When you face a problem, take a moment to look back.

當你遇到問題時，花點時間回顧一下。

And remember, be patient with yourself.

記住，對自己要有耐心。

It takes time to grow and improve.

成長和進步需要時間。

Every small step you take is progress, even if it doesn't feel like it at first.

你邁出的每一小步都是進步，即使一開始感覺不到。

Keep going and you'll see positive change over time.

堅持下去，隨著時間的推移，你會看到積極的變化。

All right, we will learn the last five words for today.

好了，我們來學習今天的最後五個單詞。

Make sure to practice speaking all of them.

確保練習說所有這些話。

Be kind to someone.

善待他人

Definition, to treat someone nicely with care and respect.

定義：以關心和尊重的態度善待他人。

Example, she was kind to her friend by helping him with his homework.

例如，她對朋友很好，幫他做作業。

Remind someone of something.

提醒某人某事。

Definition, to help someone remember something they may have forgotten.

定義：幫助某人回憶起他們可能已經忘記的事情。

Face a problem.

面對問題。

Definition, deal with a problem, not avoid it.

定義：處理問題，而不是迴避問題。

Example, when you face a problem, try to find a solution instead of running away from it.

例如，當你遇到困難時，試著去尋找解決辦法，而不是逃避。

Take time to.

花點時間

Definition, spend time doing something slowly and carefully.

定義：花時間慢慢地、仔細地做一件事。

Make someone's day.

讓別人度過美好的一天

Definition, to make someone feel happy or special.

定義：讓某人感到快樂或特別。

Example, her compliment made my day.

例如，她的讚美讓我高興了一天。

Lastly, let's answer the questions below.

最後，讓我們回答下面的問題。

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 should you do when you catch yourself thinking negatively?

當你發現自己有消極思想時，應該怎麼辦？

You can stop that thinking right away and ask yourself if the thought is really true.

你可以立即停止這種想法，問問自己這種想法是否屬實。

How can visualization help with achieving goals?

可視化如何幫助實現目標？

Visualization helps by imagining yourself reaching your goals, which helps you to take action easier.

可視化有助於想象自己達到目標的情景，從而幫助你更輕鬆地採取行動。

So that's it, the power of positive thinking.

這就是積極思考的力量。

We talked about how it helps with health, setting goals, and facing challenges.

我們談到了它對健康、設定目標和麵對挑戰的幫助。

We hope you feel inspired to start thinking more positively today.

我們希望您能從中受到啟發，從今天開始更積極地思考問題。

It's not about being perfect.

這與完美無關。

It's about making small steps to see the good things in life.

就是要邁出一小步，看到生活中的美好事物。

And don't forget, if you liked this episode, share it with a friend who could use some positivity.

別忘了，如果你喜歡這一集，請與需要積極樂觀的朋友分享。

Thanks for listening, everyone.

謝謝大家的聆聽。

Stay positive, and we'll see you next time.

保持樂觀，我們下次再見。