Name: 如果你總是對自己太嚴苛，一定要看這個！ (If You’re Always Hard on Yourself, Watch This)
Uploaded: 2025-12-19T18:05:31.000Z
Duration: 6 min 5 s

情態助動詞 A2

There are times where it can be difficult to take care of ourselves.

有時候，我們真的會覺得很難好好照顧自己。

動名詞

We tend to blame ourselves for every little mistake, every little thing we don't know, or even punishing ourselves in our everyday lives.

我們總是容易因為一點點小錯、一點點不懂的事情就責怪自己，甚至在日常生活中懲罰自己。

Maybe this has become more noticeable lately for you.

You tend to feel that the most pressure, burnout and high expectations are coming from yourself more than anyone else.

你會覺得，最大的壓力、過勞和高期待，其實都來自於自己，而不是別人。

While discipline and responsibility are important, it's also essential to be kind to yourself while striving to meet your goals.

雖然自律和責任感很重要，但在追求目標的同時，對自己好一點也同樣重要。

To help with that, here are seven ways to be kinder to yourself.

為了幫助你做到這一點，這裡有七個對自己好一點的方法。

Have you had any time outside as of late?

最近你有沒有抽空到外面走走呢？

Try going on walks to your favorite restaurants, places, or even your favorite nature trail.

試著走到你最喜歡的餐廳、地方，或是你最愛的自然步道散散步。

It can help significantly with anxiety and stress.

這能大大幫助舒緩焦慮和壓力。

If you're pushing yourself extraordinarily hard as of late, you owe this destressing opportunity to yourself.

如果你最近對自己要求特別嚴格，你就欠自己這個舒壓的機會。

An enormous part of showing yourself kindness is ensuring that you are giving yourself the time you need to step away and recharge.

展現善待自己的重要一環，就是確保你給自己所需的休息時間來抽離和充電。

Going on a walk in nature has been shown to have incredible effects on mental health.

在大自然中散步已被證實對心理健康有驚人的效果。

Identifying what you need and following through Think about what you need right this very moment.

辨識你的需求並付諸實踐 思考一下你此刻最需要什麼。

Take a moment to truly evaluate how you are right now.

花點時間好好評估一下你現在的狀態。

You may notice that you feel a little tired or that you really have been working way too hard.

你可能會發現自己有點累，或是真的工作得太拼了。

Take a moment and absorb the feelings that you're having right now and tend to them.

花點時間感受一下你現在的心情，並好好照顧它。

Choosing to listen to your body and doing a bit of maintenance from time to time can go a very long way.

選擇傾聽你的身體，並時不時做點保養，這會非常有幫助。

This can help prevent burnout and help you feel ready and recharged for the things that are important to you.

這能幫助預防過勞，讓你感覺準備好、精力充沛地面對重要的事情。

Making a conscious decision of what you need and learning to recharge for your priorities can help you reach your goals while making sure to take care of yourself.

有意識地決定你需要什麼，並學會為你的優先事項充電，這能幫助你達成目標，同時確保好好照顧自己。

Did you know that if you feel thirsty, you're already experiencing a mild amount of dehydration?

你知道嗎？如果你感到口渴，其實你已經輕微脫水了。

Making sure that you are carrying a water bottle on you or even just keeping it nearby.

確保隨身攜帶水瓶，或甚至只是放在身邊。

If you tend to fidget or bite things when you're focusing can be a great way to stay hydrated.

如果你在專注時會坐立不安或咬東西，這可能是保持水分充足的好方法。

Or when we are stressed or feeling blue, we can tend to forget to eat, drink and sleep enough.

當我們感到壓力大或情緒低落時，我們可能會忘記好好吃、喝和睡。

Try to picture a friend or family member you love not eating or drinking all day.

試著想像一個你愛的朋友或家人整天不吃不喝。

Maybe you'd bring them a snack or remind them to pace themselves.

也許你會帶點心給他們，或提醒他們要適時休息。

Doing the same for your own person is a beautiful sign of self love.

對待自己也一樣，是展現自愛的美好方式。

Taking breaks from stressful events have you ever forcefully been pushing yourself towards a deadline Cramming for a test if you're performing repetitive tasks over and over again, you may find that your abilities to retain information will fade quicker than if you spaced the tasks out over extended periods of time.

壓力事件中的休息時間，你是否曾經為了趕死線、臨時抱佛腳準備考試，或是重複做著同樣的事情，而發現自己記住資訊的能力，比把任務分散在較長的時間裡來得快呢？

Instead of taking a huge five hour study session, try to take multiple hour long sessions throughout the day to help improve your ability to learn and remember new skills.

與其一次讀五小時，不如試著一天分好幾次，每次一小時的讀書時間，這有助於提升你學習和記住新技能的能力。

The spacing effect has a wide variety of situations that it can be implemented, so try to decide against pushing the all nighters.

間隔學習法（spacing effect）有很多可以應用的情境，所以試著別再熬夜了。

Sometimes waiting until morning to fix a problem can help you approach it from a fresh and unique angle.

有時候等到早上再處理問題，能讓你從一個全新且獨特的角度去面對它。

Rewarding yourself for a job well done Find yourself feeling a little empty when you finish tasks you set out to do.

完成了份內工作，給自己一些獎勵。你是否覺得，當你完成設定的任務後，內心總有點空虛？

Maybe you tend to finish difficult tests, assignments or projects, but

也許你總是能完成困難的測驗、作業或專案，但

feel more relieved than accomplished once they're finally done.

事情終於告一段落時，你感覺到的更多是鬆一口氣，而不是成就感。

Generally speaking, when we complete tasks and we feel a wave of relief flow over us, it's because we've just completed an objective that was difficult or otherwise challenging.

一般來說，當我們完成任務，一股如釋重負的感覺湧上心頭，那是因為我們剛完成一個艱鉅或具挑戰性的目標。

When we're hard on ourselves, we turn experiences that should be good into an experience that's just expected of us.

當我們對自己太嚴苛時，就會把本該是美好的體驗，變成只是理所當然的例行公事。

You may find yourself less excited to complete tasks.

你可能會發現自己對完成任務的興致缺缺。

獎勵機制真的能發揮很大的作用。

If you've finished something you've been working on for weeks, take a moment to give yourself a pat on the back.

如果你完成了一項已經忙了好幾個星期的事情，不妨花點時間給自己一個肯定。

Be proud of accomplishments both big and small.

Congratulate yourself in the same way that you would congratulate someone that you love.

用你對待心愛之人的方式，來恭喜自己吧。

我們都曾經做過讓自己後悔的事，對吧？

Forgiving yourself and moving forward haven't we all done something that we've regretted before?

有時候我們會不自覺地責怪自己。

Sometimes we default to blaming ourselves.

這可能會讓我們開始貶低自己、質疑自己的智商，或是納悶自己怎麼會變成這樣。

This can lead to us insulting ourselves, our intelligence, or questioning why we are the way that we are.

雖然自我反思和承擔責任很重要，但過度苛責自己或設定不合理的標準，也是一種傷害。

While self reflection and accountability is important, there is such a thing as pushing yourself too hard or holding yourself accountable to an unreasonable standard.

Everyone makes mistakes, whether big or small.

學習自我寬恕，是你能擁有的最棒的自我照顧工具之一，能幫助你繼續前進。

Learning self forgiveness is one of the most wonderful self love tools that you have in order to help move forward.

提醒自己，你只是個凡人，犯錯沒關係，這能幫助你原諒自己並繼續前行。

Remembering that you're only human and that mistakes are okay helps you forgive yourself and move on.

Show yourself the compassion you deserve.

Did you find ways to treat yourself in a more kind way?

你有找到更善待自己的方法嗎？

Treating ourselves like the enemy or a nuisance can cause a lot of grief and frustration, especially when we don't build ourselves the foundation we need in order to improve and succeed.

把自己當成敵人或麻煩，會造成很多痛苦和挫折，尤其是在我們沒有建立好自我提升和成功的基礎時。

Encouraging yourself and showing yourself that you're willing to be patient can go a long way.

鼓勵自己，讓自己知道願意有耐心，這會很有幫助。

Has there been a time where you realized that being kinder to yourself actually helped improve the way you approach a situation you had to face or improve your mental health.

有沒有哪個時候，你發現對自己好一點，反而能改善你面對情況的方式，或是改善你的心理健康？

Share your experiences in the comment section below.

在下面的留言區分享你的經驗吧。

Leave a like and share this video with a friend if you think it'll help them.

如果你覺得這個影片對朋友有幫助，請按讚並分享給他們。

As usual, all references are in the description.

照慣例，所有參考資料都在說明區。