Name: 測驗：你對自己有多友善？ (Quiz: How Kind Are You To Yourself?)
Uploaded: 2025-08-26T17:51:17.000Z
Duration: 9 min 55 s

祈使句型

Before we jump in, pause, take a breath, and just be here for yourself.

在我們開始之前，請暫停一下，深吸一口氣，在這裡為你自己。

過去簡單式

A while ago, we made a quiz called, how are you really?

前不久，我們做了一個小測試，名為 "你到底怎麼樣？

Because we know how easy it is to say, I'm fine, out of habit, even when we're carrying so much inside.

因為我們知道，出於習慣說 "我很好 "是多麼容易，即使我們內心承受著如此之多。

We're asking, how kind are you to yourself, really?

我們要問的是，你對自己到底有多好？

Many of us are kind to everyone, but forget to be kind to the person in the mirror.

我們中的許多人對每個人都很友善，卻忘記了對鏡子裡的自己友善。

這個測驗就是一面溫柔的鏡子。

No judgment, just awareness and a chance to grow.

沒有評判，只有認識和成長的機會。

At the end, we'd love to hear your score and your thoughts in the comments.

最後，我們希望在評論中聽到您的評分和想法。

You'll answer 10 questions, each with realistic scenarios.

您將回答 10 個問題，每個問題都有現實場景。

Pick the option that feels true for you right now.

When you're done, add up your points and reflect on what they say about your self-kindness.

完成後，把你的分數加起來，並思考一下這些分數說明了你的自我善待。

Feel free to pause anytime if you need to think.

如果您需要思考，請隨時暫停。

When you make a small mistake, like forgetting something or messing up a task, how does your inner voice respond?

當你犯了一個小錯誤時，比如忘了什麼東西或搞砸了一項任務，你內心的聲音會如何反應？

第一，我很苛刻，侮辱了我自己。

其二，我很挑剔，並糾纏於此。

Three, I feel annoyed but try to move on.

三，我感到惱火，但努力向前看。

Four, I remind myself everyone makes mistakes.

第四，我提醒自己，每個人都會犯錯。

Or five, I speak kindly to myself like I would to a friend.

或者五，我像對朋友一樣對自己說好話。

When someone praises you sincerely, how do you feel?

當別人真誠地稱讚你時，你會有什麼感覺？

One, I immediately dismiss it or think they're just being polite.

其一，我會立即否定，或者認為他們只是出於禮貌。

Two, I get uncomfortable and downplay it.

其二，我會感到不自在，輕描淡寫。

Three, I accept it but it feels awkward inside.

三，我接受了，但內心感覺很彆扭。

Four, I appreciate it, even if I blush a bit.

四，我很感激，儘管我有點臉紅。

Or five, I accept it fully and let myself feel proud.

或者五，我完全接受它，讓自己感到自豪。

When you're exhausted, do you let yourself rest?

當你筋疲力盡時，你會讓自己休息嗎？

One, I feel guilty and push through anyway.

其一，我感到內疚，但還是堅持了下來。

Three, I rest sometimes but worry about falling behind.

三，我有時休息，但擔心落後。

第四，我允許自己在必要時休息。

Or five, I rest without guilt, knowing I deserve it.

或者五，我毫無愧疚地休息，因為我知道這是我應得的。

How often do you compare yourself to others?

One, constantly, I feel I don't measure up.

第一，我總是覺得自己不夠格。

Three, sometimes, but I try to stop myself.

有時是三個，但我會試著阻止自己。

第四，我很少關注自己的旅程。

Or five, almost never, I celebrate my uniqueness.

或者五次，幾乎從來沒有，我慶祝我的獨特性。

When you think about past mistakes, how do you feel?

當你想起過去的錯誤時，你有什麼感覺？

其二，我重放這些視頻時經常會感到痛苦。

Three, I feel regret but try to learn from them.

三，我感到遺憾，但努力從中吸取教訓。

Four, I remind myself I did my best at the time.

第四，我提醒自己，當時我已經盡力了。

Or five, I forgive myself fully and move on.

或者五，我完全原諒自己，繼續前進。

Question six, speaking up for your needs.

Do you tell others what you need, emotionally or practically?

你會告訴別人你在情感上或實際上需要什麼嗎？

二，我很少覺得自己是個負擔。

Three, sometimes, I struggle to express it clearly.

Four, often, I try to communicate kindly.

四，我經常試圖進行善意的溝通。

Or five, always, I honor my needs openly.

或者五，我總是公開尊重自己的需求。

How do you react when you achieve something, big or small?

當你取得了或大或小的成就時，你會有什麼反應？

One, I downplay it or say it's not a big deal.

其一，我輕描淡寫地說沒什麼大不了的。

Two, I barely acknowledge it and move on fast.

其二，我幾乎不承認它，並迅速繼續前進。

Three, I feel happy but don't celebrate much.

三，我感到幸福，但不怎麼慶祝。

Or five, I celebrate it wholeheartedly and savor the moment.

或者五，我全心全意地慶祝它，品味這一刻。

How do you handle constructive criticism?

One, I take it personally and feel worthless.

其一，我把它當成個人問題，覺得自己一無是處。

其二，我好幾天都覺得自己很糟糕。

Three, I feel hurt but try to learn from it.

三，我感到受傷，但努力從中吸取教訓。

第四，我傾聽並使用有用的東西。

Or five, I see it as the chance to grow, not a personal attack.

或者五，我認為這是成長的機會，而不是人身攻擊。

Almost done, question nine, comforting yourself.

差不多了，第九個問題，自我安慰一下。

When you're sad or anxious, how do you treat yourself?

當你悲傷或焦慮時，你會如何對待自己？

One, I blame myself for feeling this way.

首先，我為自己的這種感覺而自責。

Two, I ignore my feelings and bottle them up.

其二，我忽略了自己的感受，並將其封存起來。

Three, I distract myself but don't address it.

第三，我分散自己的注意力，但不去解決它。

Four, I soothe myself with kind thoughts or actions.

四，我用善意的想法或行動撫慰自己。

Or five, I comfort myself like I would a dear friend.

或者五，我安慰自己，就像安慰一位摯友一樣。

Overall, how often do you practice small acts of kindness for yourself?

總的來說，您多久會為自己做一些小小的善舉？

Like enjoying a treat, saying no when needed, or taking time to breathe?

比如享受美食、在需要的時候說 "不"，或者花時間呼吸？

Add up your points and see where you land.

將您的積分相加，看看您的排名。

If you scored 10 to 19 points, tender beginnings.

如果你得了 10 到 19 分，那就是溫柔的開始。

Your score suggests you might be very self-critical or harsh with yourself right now.

你的得分表明你現在可能對自己非常自我批評或苛刻。

Psychologists call this low self-compassion, which research shows can make stress and sadness feel heavier than they need to be.

心理學家稱這種情況為低自我同情，研究表明，它會讓人感覺壓力和悲傷比想象中更沉重。

You may find it easier to comfort others than to comfort yourself, and that's common.

你可能會發現安慰別人比安慰自己更容易，這很常見。

The first step is noticing when your inner voice is harsh and pausing to choose gentleness instead.

第一步是注意到自己內心的聲音是刺耳的，並停下來選擇溫柔。

With practice and patience, small acts of kindness towards yourself can become new, healthier habits.

只要多加練習和耐心，善待自己的小舉動就能成為新的、更健康的習慣。

If you scored 20 to 29 points, you're warming up.

如果你得了 20 到 29 分，那你就是在熱身。

字幕列表影片播放

測驗：你對自己有多友善？ (Quiz: How Kind Are You To Yourself?)

critical

resilience

deserve

practice