Hey everyone!

大家好

So, Gwen, do you ever get nervous when you're about to make a big decision?

那麼，格溫，當你要做重大決定時，你緊張過嗎？

Like what?

比如說？

Like switching jobs or moving to a new city.

比如換工作或搬到一個新城市。

Oh, for sure.

哦，當然。

I remember when I was thinking about moving to a new city for work, I was stressing out for weeks.

我記得當我考慮搬到一個新城市工作時，我緊張了好幾個星期。

That sounds so familiar.

聽起來很熟悉。

I felt the same way when I decided to switch careers.

當我決定轉行時，我也有同樣的感受。

Change is scary, but it can also bring so many new opportunities.

變化是可怕的，但也會帶來許多新機遇。

And today we're talking about why we fear change and how we can face it with confidence.

今天，我們要討論的是為什麼我們害怕改變，以及如何才能自信地面對改變。

So stick around.

那就留下來吧。

And don't forget, we have a free PDF to help you work on these tips.

別忘了，我們有一份免費的 PDF 文件，可以幫助您掌握這些技巧。

Make sure to create a copy so you can edit it for your own goals.

確保創建一個副本，以便您可以根據自己的目標進行編輯。

So why are so many people afraid of changes?

那麼，為什麼這麼多人害怕變化呢？

My take is that changing means stepping outside our comfort zone.

我的看法是，改變意味著走出我們的舒適區。

And that's scary.

這很可怕。

Why is stepping out of our comfort zone scary?

為什麼走出舒適區會讓人害怕？

Let's be honest, who doesn't love staying in their own little bubble?

老實說，誰不喜歡待在自己的小氣泡裡呢？

We like what we know because it's familiar and easy to handle.

我們喜歡自己熟悉的東西，因為它熟悉且易於操作。

Yeah.

是啊

I mean, even something simple like your usual coffee order.

我的意思是，哪怕是像平常點咖啡那樣簡單的事情。

You want no surprises, right?

你不希望出現意外吧？

You got it.

你說對了。

Some studies pointed out that our brains were wired to avoid uncertainty.

一些研究指出，我們的大腦被設計成避免不確定性。

In other words, our brains are wired to prefer the familiar, right?

換句話說，我們的大腦偏愛熟悉的事物，對嗎？

Correct.

正確。

We like things that feel safe, even if they're not always the best thing for us.

我們喜歡有安全感的東西，即使它們並不總是對我們最好的東西。

That explains why whenever I feel like facing unusual things, I feel uneasy.

這就解釋了為什麼每當我想面對不尋常的事情時，我就會感到不安。

It's like my brain is on high alert.

我的大腦好像處於高度戒備狀態。

I get what you mean.

我明白你的意思。

However, we must remember that we don't grow inside that bubble.

但是，我們必須記住，我們不是在保麗龍中成長的。

You're right.

你說得對。

We only grow when we push ourselves outside that comfort zone.

只有將自己推向舒適區之外，我們才能成長。

So how do you usually deal with uncertainty?

那麼，您通常如何應對不確定性呢？

Oh, I've asked myself, what if everything goes wrong about a million times?

哦，我曾無數次地問自己，如果一切都出錯了怎麼辦？

That's rough.

這可不好受。

I try to stay positive, but I always cave in and end up panicking.

我試著保持樂觀，但我總是屈服，最終驚慌失措。

My brain just jumps straight to the worst case scenario.

我的大腦直接跳到了最壞的情況。

I totally get it.

我完全理解。

We all imagine ourselves messing up or things completely falling apart when we step out of our comfort zone.

我們都會想象，當我們走出舒適區時，會把自己搞得一團糟，或者事情徹底搞砸。

Yeah, like when I was about to start a new job, I kept thinking, what if I screw up on my first day?

是啊，就像我即將開始一份新工作時，我一直在想，如果我第一天就搞砸了怎麼辦？

What if I don't fit in?

如果我不適應怎麼辦？

My mind was going a mile a minute with all these what ifs.

我腦子裡飛快地想著這些 "如果"。

And that's completely normal.

這完全正常。

Our brains are kind of wired to focus on the negatives.

我們的大腦總是喜歡關注負面的東西。

Wait, really?

等等，真的嗎？

Yep.

是的。

Scientists call it negativity bias.

科學家稱之為消極偏差。

What's that?

那是什麼？

It's the tendency to focus more on negative information than positive.

這是一種更關注負面資訊而非正面資訊的傾向。

It's something humans developed over time to survive.

這是人類為了生存而逐漸形成的。

Thousands of years ago, spotting danger, like predators, was critical, so our brains learned to zoom in on anything that might be a threat.

數千年前，發現危險（如捕食者）至關重要，是以我們的大腦學會了放大任何可能構成威脅的東西。

Wow, I had no idea.

哇，我真沒想到。

The funny thing is, most of the fears we build up in our heads never actually come to pass.

有趣的是，我們在頭腦中建立起來的大多數恐懼從未真正實現過。

Even when nothing bad happens, when everything starts changing too quickly, it feels like I'm completely at the mercy of the situation.

即使沒有發生什麼不好的事情，當一切都開始瞬息萬變時，我也會感覺自己完全被形勢所左右。

Are you talking about the fear of losing control?

你是在說失去控制的恐懼嗎？

Exactly.

沒錯。

When life throws a bunch of changes at me all at once, I just feel totally overwhelmed.

當生活一下子向我拋出一大堆變化時，我就會感到完全不知所措。

That makes sense.

這就說得通了。

When change happens too fast, our brains kind of freak out because we feel like we're losing our grip on things.

當變化發生得太快時，我們的大腦就會抓狂，因為我們覺得自己正在失去對事物的控制。

So how do we stop that and get back on top of the situation?

那麼，我們該如何阻止這種情況的發生，重新掌控局勢呢？

Here's the thing.

事情是這樣的

Trying to control every little detail isn't always the way to go.

試圖控制每一個小細節並不總是好辦法。

Then what should we do?

那我們該怎麼辦？

Instead of stressing over the big picture, focus on small, manageable steps that move you forward.

與其為全局而緊張，不如專注於能推動你前進的、易於管理的小步驟。

Why does that work?

為什麼會這樣？

Because breaking things down reduces stress.

因為將事情分解可以減輕壓力。

When there's no stress, you can focus better.

沒有壓力，就能更好地集中精力。

With better focus, your mind clears up, and before you know it, you're calm enough to tackle things one by one.

有了更好的專注力，你的頭腦就會變得清醒，不知不覺中，你就能冷靜下來，一件一件地處理事情。

That's a really good point.

說得真好。

Yep.

是的。

It's all about taking it step by step and trusting that everything will fall into place as you keep moving forward.

一切都要一步一步來，相信在不斷前進的過程中，一切都會水到渠成。

But what if we fail?

但如果我們失敗了呢？

Of course that's always a possibility.

當然，這種可能性總是存在的。

Nothing guarantees success.

沒有什麼能保證成功。

When we try something new, it's so common for the thought, what if I fail, to pop into our heads.

當我們嘗試新事物時，腦子裡經常會冒出 "如果我失敗了怎麼辦 "這樣的想法。

So how do we get past the fear of failure and face change head on?

那麼，我們該如何克服對失敗的恐懼，直面變化呢？

Oh, I hear you.

哦，我聽到了。

It's almost like we think failing is the end of the road.

我們幾乎以為失敗就是終點。

So what should I do then?

那我該怎麼辦？

The key is to reframe failure.

關鍵是要重塑失敗。

It doesn't have to be a stop sign.

不一定非得是停車標誌。

It can actually be a stepping stone to something better.

實際上，它可以成為通往更美好未來的墊腳石。

That's a great way to look at it.

這樣看很好。

There's even a study from the University of Toronto that shows people who see failure as a learning opportunity, tend to be more resilient and successful in the long run.

多倫多大學甚至有一項研究表明，將失敗視為學習機會的人，從長遠來看，往往更有韌性，也更容易成功。

It's like every failure teaches us something.

就像每一次失敗都能教會我們一些東西。

What works, what doesn't, and how to do better next time.

哪些有效，哪些無效，以及下次如何做得更好。

Right?

對不對？

So instead of letting the fear of failure hold you back, use it as a chance to grow and level up.

是以，與其讓失敗的恐懼束縛你的手腳，不如把它當作一次成長和提升的機會。

Now that you've put it that way, failing feels like it's just a chapter in every success story.

既然你這麼說了，失敗就像是每個成功故事中的一個章節。

Certainly.

當然。

Alright Gwen, let's go over some new vocabulary for today.

好了，格溫，我們來複習一下今天的新詞彙。

First, be on high alert.

首先，要保持高度警惕。

It means to be very watchful or prepared for danger or trouble.

意思是對危險或麻煩非常警惕或有所準備。

For example, the guards were on high alert during the security drill.

例如，警衛在安全演習中高度警惕。

Second, at the mercy of something.

第二，任人宰割。

It means to be controlled or affected by something you cannot resist or escape.

意思是被你無法抗拒或逃脫的東西控制或影響。

For example, we were at the mercy of the weather during the camping trip.

例如，在露營期間，我們只能聽天由命。

Third, lose one's grip.

第三，失去控制。

It means to lose control of a situation or one's emotions.

意思是失去對情況或情緒的控制。

For example, she started to lose her grip on the project after missing several deadlines.

例如，在錯過幾次最後期限後，她開始對項目失去控制。

Fourth, fall into place.

第四，落到實處。

It means that things start to work out as planned or make sense.

這意味著事情開始按計劃進行或變得有意義。

For example, once we got the funding, everything else fell into place.

例如，一旦我們獲得了資金，其他一切就都水到渠成了。

Finally, hold back.

最後，要忍住。

It means to stop oneself from doing or saying something.

意思是阻止自己做某事或說某事。

For example, he tried to hold back his laughter during the serious meeting.

例如，在嚴肅的會議上，他努力忍住笑聲。

Now let's discuss two questions about our topic.

現在，讓我們來討論有關我們的主題的兩個問題。

First question is, why do you think stepping outside your comfort zone is important for growth?

第一個問題是，為什麼說走出舒適區對成長很重要？

I think it's because staying in our comfort zone means no challenges, and without challenges, we don't improve.

我認為這是因為待在舒適區意味著沒有挑戰，而沒有挑戰，我們就不會進步。

The second question is, how do you personally deal with the fear of failure when facing change?

第二個問題是，在面對變革時，你個人如何處理對失敗的恐懼？

I remind myself that failure isn't the end, and I try to see it as a lesson to learn from.

我提醒自己，失敗並不是終點，我試著把它看成是一堂課，從中吸取教訓。

Great perspective.

很好的視角。

What about you, listeners?

聽眾朋友們，你們呢？

Share your thoughts in the comment section below.

在下面的評論區分享您的想法。

We'd love to hear them.

我們很樂意傾聽。

But Gwen, it's not like we're always scared of new things just because of uncertainty.

但是格溫，我們並不總是因為不確定性而害怕新事物。

What do you mean?

什麼意思？

Sometimes, the fear of change comes from things that happened in the past, right?

有時，對改變的恐懼來自於過去發生的事情，對嗎？

Ah, I was just about to touch on that.

啊，我正想說這個呢。

Think about it.

想想看

Maybe we've tried something before, and it went south.

也許我們以前嘗試過一些東西，但都失敗了。

So, our brains hold on to those failures and wave them like red flags whenever a similar situation pops up.

是以，我們的大腦會牢牢記住這些失敗，每當類似情況出現時，就會像紅旗一樣揮舞。

I get what you're saying.

我明白你的意思。

That's how our brains are wired.

這就是我們大腦的構造。

Why do our brains work like that, though?

為什麼我們的大腦會這樣工作？

It's that negativity bias we talked about earlier.

這就是我們之前談到的消極偏見。

Our brains are built to avoid repeating painful experiences, so they come up with worst-case scenarios as a way of warning us to steer clear of trouble.

我們的大腦就是為了避免重複痛苦的經歷而構建的，是以它們會想出最壞的情況，以此來警告我們遠離麻煩。

So, it's kind of like a survival skill.

所以，這就像是一種生存技能。

Yeah.

是啊

But the thing is, now that we know the past can mess with how we see the future, we can do something about it.

但問題是，既然我們知道過去會影響我們對未來的看法，我們就可以做些什麼。

It's tough, though.

但這很困難。

It's so easy to get stuck in those memories and let them hold us back.

我們很容易沉浸在這些回憶中，讓它們束縛了我們的手腳。

True.

沒錯。

But if we let that fear keep us grounded, we might miss out on something amazing.

但是，如果讓恐懼束縛住我們，我們可能會錯過一些令人驚歎的事情。

So, what can we do to move on from the past?

那麼，我們該如何擺脫過去呢？

How about focusing on the bright side of change?

關注變化的光明面如何？

That might just work.

這也許能行。

We've been so caught up in our fears that we've almost forgotten how much good change can bring.

我們一直沉浸在恐懼中，幾乎忘記了變革能帶來多少好處。

I know, right?

我知道，對吧？

Change helps us grow, pick up new skills, and become the best version of ourselves.

變化有助於我們成長，掌握新技能，成為最好的自己。

It can also open doors to opportunities we never saw coming.

它還能為我們打開一扇門，讓我們獲得從未預料到的機遇。

Well, I remember switching careers a few years ago.

我記得幾年前我轉行了。

At first, I was scared out of my mind, but look where it brought me here, chatting with you.

起初，我嚇得魂飛魄散，但看看它把我帶到了這裡，和你哈拉。

Are you happy with that decision?

你對這個決定滿意嗎？

Not a single regret.

沒有一絲遺憾

Glad to hear it.

很高興聽到這個消息。

You know, there's a study in the Journal of Vocational Behavior that found people who lost their jobs unexpectedly often ended up feeling more satisfied in their new roles than those who stayed put.

你知道嗎，《職業行為雜誌》上有一項研究發現，意外失業的人在新崗位上往往比留在原地的人感到更滿意。

So, they were kind of pushed into making a change?

所以，他們是被逼著做出改變的？

Kind of.

有點像

But here's the thing.

但問題是

What seemed like a setback turned out to be a blessing in disguise.

看似挫折的結果卻是不幸中的萬幸。

Change can be terrifying at first, but it often pays off in ways we don't expect.

改變一開始可能會讓人害怕，但它往往會給我們帶來意想不到的回報。

How can we actually start embracing change, though?

但是，我們如何才能真正開始擁抱變化呢？

Let's take it slow, baby steps first.

讓我們慢慢來，先邁出小步。

I'm all ears.

我洗耳恭聽。

Start by trying something new every day, even if it's just a little thing.

從每天嘗試新事物開始，哪怕只是一件小事。

For example?

例如？

Like, try a new food, listen to a different genre of music, or take another route to work.

比如，嘗試新的食物，聽不同類型的音樂，或者換一條上班路線。

Does that really help?

這真的有用嗎？

It does.

確實如此。

Making small changes is way easier than diving headfirst into a big one.

做出小的改變比一頭扎進大的改變要容易得多。

Plus, it builds up your confidence little by little.

此外，它還能一點一點地增強你的信心。

That makes sense.

這就說得通了。

And here's the key.

關鍵就在這裡。

Trust yourself to adapt.

相信自己能夠適應。

Sure, change might feel awkward at first, but the more you step out of your comfort zone, the better you'll handle it.

當然，一開始改變可能會讓人感覺尷尬，但你越是走出自己的舒適區，就越能應對自如。

You know what?

你知道嗎？

Now that you've explained it, change doesn't seem as terrifying as I thought.

既然你已經解釋過了，改變似乎並不像我想象的那麼可怕。

All right, Gwen.

好吧，格溫。

Let's explore some new phrases today.

今天，讓我們來探討一些新的短語。

First, go south.

首先，向南走。

It means to go wrong or get worse.

意思是出錯或惡化。

For example, the meeting started fine, but things went south when they couldn't agree on the budget.

例如，會議開始時一切順利，但當他們無法就預算達成一致時，事情就變糟了。

Second, come up with.

第二，想出。

It means to think of or create an idea, solution, or plan.

它的意思是思考或創造一個想法、解決方案或計劃。

For example, we need to come up with a new design for the website.

例如，我們需要為網站設計一個新的圖案。

Third, steer clear of something.

第三，避開某些東西。

It means to avoid something or stay away from it.

意思是避免或遠離某件事情。

For example, I try to steer clear of negative people because they drain my energy.

例如，我儘量避開消極的人，因為他們會消耗我的能量。

Fourth, keep somebody grounded.

第四，讓某人腳踏實地。

It means to help someone stay humble and realistic.

這意味著幫助別人保持謙遜和現實。

For example, her family keeps her grounded despite her big success.

例如，儘管她取得了巨大成功，但她的家人讓她腳踏實地。

Finally, the bright side of something.

終於看到了光明的一面。

It means the positive aspect of a bad or difficult situation.

它指的是壞境或困境的積極方面。

For example, on the bright side, the rain will help our garden grow.

例如，從好的方面來看，雨水會幫助我們的花園生長。

All right, Gwen, here's a question for you.

好吧，格溫，我有個問題要問你。

What's that?

那是什麼？

Why do you think the past can make us afraid of change?

您認為為什麼過去會讓我們害怕改變？

Well, I'd say it's because our brains remember bad experiences and use them to warn us.

嗯，我想說這是因為我們的大腦會記住不好的經歷，並用它們來警告我們。

It's like our survival instincts kicking in.

這就像是我們的生存本能在起作用。

That makes sense.

這就說得通了。

Now ask me a question about our today's topic.

現在，請就今天的話題向我提問。

What small steps can we take to start embracing change?

我們可以採取哪些小措施來開始擁抱變化？

We could try something new every day, like eating a different dish or listening to a new type of music.

我們可以每天嘗試一些新的東西，比如吃不同的菜或聽一種新的音樂。

Great idea.

好主意。

Well, that's a wrap for today, folks.

好了，今天到此結束，各位。

If there's one thing we hope you take away from this episode, it's that being scared of change is totally normal.

如果說我們希望你從這期節目中得到什麼啟發的話，那就是害怕改變是完全正常的。

Remember that everyone goes through it at some point.

請記住，每個人都會經歷這樣的時刻。

But the trick is learning how to face it head on and push through.

但訣竅在於學會如何正視它，克服它。

Change doesn't have to be as daunting as it seems.

改變並不像看起來那麼令人生畏。

So don't let the fear of change stop you.

所以，不要因為害怕改變而停下腳步。

Embrace it.

擁抱它。

Take it one step at a time and trust the process.

一步一個腳印，相信過程。

Who knows?

誰知道呢？

It might lead to something amazing.

它可能會帶來驚人的收穫。

Right?

對不對？

You never know what kind of awesome surprises it might bring your way.

你永遠不知道它會給你帶來什麼樣的驚喜。

Thanks for tuning in, everyone.

感謝大家的收看。

I'm Gwen.

我叫格溫