Name: 人生重要的課題！4步驟教你如何道歉！(How to Apologize)
Uploaded: 2025-07-08T21:01:20.000Z
Duration: 5 min 21 s

Love means never having to say you're sorry.

「愛，意味著永遠不需說抱歉」

情態助動詞 B1

The quote may be famous, but we here Wellcast disagree.

也許這是句名言，但我們今天在 Wellcast 否決這句話。

情態副詞

The ability to pluck up the courage to sincerely apologize is one of the most important skills you learn in life and especially becomes handy with the people you love.

鼓起勇氣真誠道歉是你在人生中學習到最重要的技巧之一，而且與另一半相處時隨時派得上用場。

Of course ,apologizing can be terrifying.

It's the kind of thing you build up into a huge deal, the kind of thing you lose sleep over and perhaps continue to put it off.

像準備面對某個重大事件可能令你輾轉反側，又不斷拖。

We all do. And this week, we took a viewer suggestion from SpiloSpud.

我們都會如此。這週我們選擇觀眾 SpiloSpud 給的建議。

We're gonna walk you through that difficult awkward sweaty moment when you have to take a deep breath and say I'm sorry.

我們要帶你走過這些困難、尷尬、冒冷汗的時刻，當你必須深呼吸，開口說對不起。

It turns out, people who were able to bite the bullet and apologize are emotionally healthier than those who can't.

研究發現，能夠咬緊牙根道歉的人在情緒上比做不到的人健康。

A study done at Grant McEwan University and then found that people with low self-esteem feel worse after conflict and are less likely to apologize for it.

一個在 Grant McEwan 大學的研究發現比較沒有自信的人們在爭執過後會感覺更差，而且更不願意去道歉。

On the other hand, there's a strong correlation between strong self-esteem and the ability to apologize.

相反地，自信心強的人反而更勇於道歉。

Here's one more thing. A University of Illinois study found that people who apologized tend to fare better financially than those who don't.

另一項伊利諾大學的研究發現，相較於不願道歉的人，願意道歉的人似乎擁有比較高的收入。

Are you still putting it off? Alright! But just remember, what William Shakespeare said,

你還在遲遲不道歉嗎？好吧！只要記得莎士比亞說過：

"Cowards die many times before their deaths."

What old Will means here is, putting off an apology is a lot more painful than actually apologizing.

這裡的意思是不斷拖延道歉遠比直接道歉痛苦的多。

Let's get to our four steps,. Pause and print this worksheet at watchwellcast dot com.

咱們來說明道歉的四步驟吧！等等，先到 watchwellcast.com 把工作表印下來。

Making this apology is gonna be like climbing a mountain. You wanna survey the trend and watch out for any big rocks and boulders that are going to be especially hard to get over.

道歉就像是要爬一座高山你必須觀察山脈走向，還要小心那些巨石岩塊那些超級難跨越的阻礙。

So first, on your wellcast worksheet, simply write down the whole story of what ever happened.

所以第一，在你的紙上，寫下整件事情的經過，

For example, I came home late one evening after an exhausting day of work and my roommate was eating my Doritos.

比方說，我某晚因為工作太累而非常疲倦地回家，卻發現室友正在吃我的多利多滋。

I completely blew up at her. She then proceeded to weep for two hours.

我對她大發雷霆，她後來哭了兩小時。

Step 2, write out your game plan and stick to it.

第二步，寫下你的作戰計劃，然後實行它。

We're big fans at scripting out what we're going to say beforehand here at Wellcast. It takes a little bit of the nerves away from actually, you know, doing the thing.

我們很喜歡在 Wellcast 開錄前，把要講的東西先寫下來，這可以稍微降低實際道歉時的緊張感。

So on your Wellcast worksheet, try writing out a practice apology speech, make sure you hit the following points when you're giving your apology.

所以在你的筆記紙上，試著寫下你練習用的道歉詞，確保你有遵照以下的要點來道歉。

Acknowledge what you did wrong and take responsibility for it.

承認你做錯了，並且勇於承擔責任。

Hey, I shouldn't have flipped out, all right? That was a completely unfair and ridiculous response to you eating my Doritos. Say a genuine I'm sorry, and don't tamper with any buts

嘿！我不應該大怒的，對於你吃掉我的多力多滋，我那荒謬的反應對你來說很不公平。說一句真誠的道歉，不要再後面加上「但是」

This means none of this: I am sorry that you felt that way.

意思就是以下這些不可行：我很抱歉讓你感受不好。

or "Hey, I'm sorry but you really need to respect my snack food."

或是「我很抱歉但你真的應該要尊重我的點心。」

Hey, don't go overboard, though. You shouldn't have to apologize for your whole existence. Just be specific to the actual incident.

嘿，但也不要太過火。你不需要為你的整個存在道歉，只要著墨在實際發生的意外上就好了。

Don't try to rationalize your actions, but don't be afraid of explaining your emotions at the time.

不要合理化你的行為，也不要害怕解釋你當時的情緒。

Be honest, have you been really stressed out lately?

Have you for some reason developed a very emotional attachment to Doritoes?

你不知為何對多力多滋有特殊情感嗎?

Okay, as long as you're not using these reasons as justification for your actions, honesty can't hurt.

好的，只要你不要用這些理由去合理化你的行為，誠實應該都無傷大雅。

Step 3: An apology should be a conversation, not a monologue.

第三步：道歉必須彼此交流，而不是你一個人在唱獨角戲。

Yeah, yeah, yeah, okay. I know I just told you to write down a script, but that can only take you so far.

好好好～我知道我剛才告訴過你將要講的事物寫下來，但是那張紙只能幫到這裡。

After you say what you've prepared, allow them to express their feelings and actually listen.

當你說完你應該說的話，允許對方去表達他們的感受而且確實的聆聽。

So technically, the hard parts over, right? You've actually broken the ice and said what you wanted to say, they've responded.

技術上來說最困難的那部分已經過了，對吧？你破了冰，也說了你想要說的話他們也回應了，

But you don't wanna fall into that category of talking the talk and not walking the walk.

但是你不想變成「說得到做不到」的那種人。

So at the end of your worksheet, write down several ways that you're going to make an effort to change your actions for the better.

所以在最後，你可以在紙張上寫下一些方法關於你打算如何付出努力，來改善你的行為。

Today you learn four steps to getting up the courage to actually give a sincere apology.

今天你學到了要鼓起勇氣給予一個真誠的道歉，

You learn to assess the situation like a mountaineer, write down your apology beforehand, engage in a fruitful conversation with the person to whom you're apologizing,

你學到要先評估現況，像個登山者一樣先寫下你的道歉，然後和你要道歉的人進行有成效的對話，

and you learn how to try to keep yourself from making the same mistake again.

最後也學會如何不再犯相同錯誤。