Name: 沉穩的魅力！ (The Charisma of Calm)
Uploaded: 2026-02-11T10:48:34.000Z
Duration: 8 min 31 s

There's a certain type of person who walks into chaos and somehow makes everything feel manageable.

有一種人，他們走進混亂之中，卻能讓一切都變得井井有條。

They don't raise their voice, they don't scramble, they don't spiral.

他們不會提高音量，不會慌亂，也不會失控。

And somehow that steadiness is more captivating than any grand gesture or a clever line ever could be.

而這種沉穩，不知為何比任何盛大的姿態或巧妙的言辭都更能吸引人。

And in this episode, we will be learning how to develop calm, that quiet confidence that makes people trust you, respect you, and

在這一集，我們要學習如何培養沉著，那種沉靜的自信，讓人們信任你、尊敬你，

The person who's the loudest, the funniest, they have the craziest story, or they just happen to be the most animated person in the room.

認為聲量最大、最有趣、有著最瘋狂故事，或是最活躍的那個人，就是有魅力的人。

Sure, that can definitely work, and there's a charm to that.

當然，這樣也絕對可行，而且很有魅力。

But some of the most magnetic people you'll ever meet are the ones who say the least.

但你遇過最有吸引力的人，往往是那些話最少的人。

the words come out so articulate they don't flinch when everyone else is panicking.

而且說出來的每個字都 so articulate，當別人都在恐慌時，他們卻毫不畏懼。

They make you feel like no matter what's happening around you, that everything is going to be okay.

他們讓你覺得，不管周遭發生什麼事，一切都會沒事的。

沉著很有吸引力，因為它太稀有了。

Everyone's reacting to everything instantly and always have to have an opinion.

每個人都對所有事即時反應，而且總是要有意見。

Something happens, you have to love it or hate it.

發生了什麼事，你一定要喜歡或討厭它。

So when you meet someone grounded and unbothered by everything, it's refreshing, comforting, even.

所以當你遇到一個沉著、對一切都不為所動的人，你會感到耳目一新，甚至安心。

When you're around someone anxious, your body mirrors their stress, your heart rate rises and your mind starts racing.

當你身邊有個焦慮的人，你的身體會模仿他們的壓力，心跳加速，思緒奔騰。

It's called emotional contagion, and it works both ways.

這叫做情緒傳染，而且雙向都適用。

When you're around someone calm, your nervous system syncs with theirs.

當你身邊有個沉靜的人，你的神經系統會與他們同步。

That's why when we think of surgeons, pilots, or the leaders around us, the ones we trust the most are the ones who stay level under pressure.

這就是為什麼當我們想到外科醫生、飛行員，或我們身邊的領導者時，我們最信任的都是那些在壓力下保持鎮定的人。

And that holds so much value, because control, especially self control, is a form of power.

這非常有價值，因為掌控，尤其是自我掌控，就是一種力量。

But let's break down what calm actually is.

不過，讓我們來拆解一下沉著到底是什麼。

When we say the charisma of calm, there's three main traits, starting with groundedness.

當我們說到沉著的魅力時，有三個主要特質，首先是穩重。

You're rooted in yourself, and you're not easily swayed by other people's opinions, their moods, and

你紮根於自己，而且不容易被別人的意見、情緒，

以及你周遭的戲劇性事件所動搖。

You've mastered a level of emotional regulation that means you feel things.

你已經掌握了一定程度的情緒調節能力，這意味著你能感受到事物。

You're not a robot, but you don't let Those feelings drive your actions.

你不是機器人，但你不會讓這些情緒主導你的行為。

You can experience frustration without snapping out on others.

你可以感到沮喪，但不會對別人發脾氣。

You can feel hurt without lashing out on everyone.

你可以感到受傷，但不會對大家大發雷霆。

And you can be excited without becoming Frant.

而且你可以感到興奮，但不會變得歇斯底里。

There's also a level of quiet confidence within you.

You don't need to announce that you're confident to be confident.

你不需要宣揚自己有自信，你本身就有自信。

It speaks through the way that you carry yourself and through your lack of need for external validation.

這透過你的儀態和不需要外界認可的態度展現出來。

And ironically, that's exactly what makes people pay attention to you.

諷刺的是，這正是讓人們關注你的原因。

It's choosing to stay connected to yourself instead of getting swept up in everyone else's behavior and their energy.

這是選擇與自己保持連結，而不是被別人的行為和能量捲入。

Being a calm person is a choice you have to actively, over and over again with the drama that you choose to not engage with and the opinions of others that you choose to not let it sway you.

成為一個沉著的人，是你必須不斷主動做的選擇，面對你選擇不參與的戲劇，以及你選擇不讓它影響你的他人意見。

It requires a level of self awareness and consistent effort.

這需要一定程度的自我覺察和持續的努力。

Which is why calm isn't just a personality trait that people are just naturally born with.

這也是為什麼沉著不只是一種天生就有的個性特質。

And just like any skill, you can train it, improve on it, and even master it.

就像任何技能一樣，你可以訓練它、改進它，甚至精通它。

And so, with that said, here are some tips on how to cultivate calm.

說到這裡，這裡有一些培養沉著的方法。

Tip 1 Master the pause Insert a pause between what happens and how you respond when someone speaks.

第一招：掌握暫停。在事情發生和你回應之間插入一個暫停，當有人說話時。

When someone frustrates you, wait before reacting.

當有人讓你感到沮喪時，先別急著回應。

Never hurt anyone when in mid conversation, you took an extra pause before responding.

談話中，你多暫停了一下才回應，絕對不會傷害任何人。

But there is way too many situations where we say something prematurely, especially when emotions are high and we find ourselves saying something that we regret because we were so angry in the moment, or over committing ourselves because we got too excited.

不過，很多時候我們會太早說話，尤其是在情緒高漲的時候，結果說出後悔的話，因為當下太生氣了，或是因為太興奮而過度承諾。

That pause gives you power because it provides space for you to articulate your thoughts and form your response more logically than emotionally.

這個暫停給了你力量，因為它提供了空間，讓你更理性而非感性地表達想法並組織回應。

This can help build that first trait of being more grounded, where you're not easily swayed by other people's opinions, mood or drama.

這有助於培養第一個特質，也就是更穩重，不會輕易被別人的意見、情緒或戲劇性事件左右。

Tip number two is to regulate your breathing.

This sounds so basic, but your breath controls your state.

這聽起來很基本，但你的呼吸控制著你的狀態。

That's why whenever we start to panic, our breath is the first thing that gets affected.

這就是為什麼每當我們開始恐慌時，呼吸總是第一個受到影響。

Your breathing gets shallow and rapid, but

when we're calm, slow and deep, just think about how we breathe when we're sleeping.

當我們平靜時，呼吸是緩慢而深沉的，想想我們睡覺時是怎麼呼吸的。

And so the next time you're in a high pressure situation or when you feel yourself getting very activated, try box breathing.

所以下次當你處於高壓情境，或是感覺自己變得非常活躍時，試試箱式呼吸法。

You breathe in for four seconds, hold it in for four, breathe out for four seconds and hold it out for four.

你吸氣四秒，憋氣四秒，吐氣四秒，再憋氣四秒。

It will take maybe 30 seconds, but it will completely shift your state.

這大約只需要三十秒，但能完全改變你的狀態。

This can help build your skill of being able to emotionally regulate yourself.

這能幫助你培養自我情緒調節的能力。

Tip Number three is to slow everything down.

第三個技巧是放慢所有事情的速度。

This is something that I struggled with so much because I used to take so much pride in how productive and how efficient I was.

這是我以前非常掙扎的一件事，因為我曾為自己的高效率和生產力感到非常驕傲。

我能完成工作是因為我趕時間。

I would eat quick, I would shower quick, and

我會快速吃東西、快速洗澡，而且

even when I'm walking, I look like I'm rushing to get somewhere.

即使走路時，看起來也像是在趕著去某個地方。

But I failed to realize how that carried over into other aspects of my life.

但我沒意識到這會延續到我生活的其他方面。

When we move quickly, when we talk quickly, think quickly, it shows urgency.

當我們動作快、說話快、思考快時，這就顯示了急迫感。

And urgency, it comes off as stress, even if we're not actually stressed.

而急迫感，會讓人感覺有壓力，即使我們其實沒有壓力。

And so try to speak slower, move slower, even eat slower.

所以試著說慢一點、動慢一點，甚至吃慢一點。

On top of this, it signals our nervous system that there's no emergency going on, and

此外，這也向我們दायक神經系統傳達沒有緊急狀況，

And that energy can even carry over to the people around you, helping them relax as well.

而這種能量甚至可以感染周遭的人，幫助他們也放鬆下來。

Tip number four is to detach from outcomes.

第四個祕訣是放下對結果的執著。

One of the fastest and easiest ways to become more anxious is to try to control what you have no control over.

想變得更焦慮，最快最簡單的方法之一就是試圖控制你無法控制的事物。

Other people's opinions, their judgments, their lives, and your future.

別人的意見、他們的評判、他們的生活，以及你的未來。

We can work towards our goals, we can have preferences and want different things, but

我們可以朝著目標努力，我們可以有偏好，想要不同的事物，但是

we don't have to spiral when they don't go our way.

當事情不如我們預期時，我們不必是以而崩潰。

You can prepare, but you cannot control the outcome.

你可以做好準備，但你無法控制結果。

And so focus on doing your best and then learn to let go, or else you will be dragged.

所以專注於盡力而為，然後學會放手，否則你就會被拖垮。

You cannot control everything, and trying to will only create stress and anxiety.

你無法控制所有事情，試圖控制只會帶來壓力和焦慮。

And tip number five is to build a calm baseline.

第五個祕訣是建立沉著的基礎。

You cannot be calm when everything around around you is always chaotic.

如果周遭的一切總是混亂，你就無法保持沉著。