And today's Q&A Tuesday, and you know what that means.

今天是星期二問答時間，你知道我的意思吧。

That means Qs and As, and today's question comes from Catherine and she writes:

就是有問題和回答，今天的問題是來自於 Catherine，她問到：

"Hi Marie, your show is so helpful and full of action-filled advice. Thank you so much for being you."

「嗨瑪麗，你的節目對我很有幫助，並給我充滿行動力的建議，非常感謝你勇於做自己。」

You're welcome.

不客氣。

"I have a problem that's hurting my personal growth.

「我有一個問題影響了我的個人成長。

I need to have a thicker skin. I'm very sensitive to other people's emotions and energy.

我需要變得厚臉皮。我對於他人的情緒和能量很敏感。

Though I try to push past what's bothering me, it ends up taking over my whole day. It's horrible.

雖然我嘗試忽略這困擾的事，但反倒花了我一天的時間去應付。

What steps can I take to have a tougher skin? Thank you for your help. Love, Catherine."

這很可怕。我要採取哪些步驟才能變得厚臉皮？謝謝你的幫助。愛你，Catherine。」

Great question Catherine. So many of us can relate to this, especially me because I'm a very sensitive person myself.

好問題，Catherine。很多人都有相同的困擾，特別是我，因為我是一個非常心思細膩的人。

And when negative energy or some toxic things come your way, it can really feel like a punch in the gut, and it can take some time to move through your emotional system.

當有負面能量或事情迎面而來，像是挨了重重一拳而喘不過氣來，需要花些時間去消化你的情緒系統。

But here's the thing that I want you to know.

但有件事情我想要你知道。

Your sensitivity is a gift. I mean, for me it's a tremendous gift. It helps me do what I do more effectively.

你的感性是個禮物。我的意思是，對我而言是一個意義非凡的禮物。它讓我做事更有效率。

So it's not necessarily about toughening up, it's about smartening up, and it's about realizing that there are practices you can put in place to really integrate your heart and your mind to deal more effectively, and here are three that I wanna share.

所以這也不一定是要你強悍起來，而是要提高思維，這裡有幾個方式可以讓你試試，能夠有效的調整你的心智和心靈，下面有三個方式，我想跟你們分享。

Number one is start your day smart.

第一，聰明的過每一天。

So this is important for everybody, but especially important if you are emotionally sensitive.

這對每個人都很重要，但如果你是個敏感的人，就要特別注意。

So recognize that to a large degree, each of us gets to control what we focus on first, second, third, et cetera.

所以辨別事情的優先次序，我們得以掌握第一、二、三，等等的重要的事。

So you don't wanna even invite the possibility of getting thrown off first thing in your day by going straight into email or social media or even having appointments with other people.

所以你不會想要在一天的開始，就埋頭於信件和社群網站或甚至與其他人有會議。

It's like playing Russian roulette with your day, so don't do it.

這就像把自己的生活拿去冒險，所以不要這麼做。

Focus on doing your most important work first.

要先專注在最重要工作上。

So meditation, working out, creative writing, whatever that means to you.

所以冥想，運動，創意寫作，任何你覺得有意義的。

Not only does this help you prioritize more effectively, but it really mitigates the chance that you're gonna get thrown off by other people's energy.

這不只是幫助你有效的選擇，也免於自己深陷他人的負能量。

Number two is consider the source.

第二，是去思考起因。

So if negative energy or criticism comes your way, rather than letting that punched-in-the-gut feeling just take you down and out, stop and consider the source.

所以，如果面對負能量或是批評，不是讓那批評擊敗你而傷心難過，停止那想法，想想起因。

Ask yourself, why might this person be upset or be saying what they're saying?

問問你自己，為什麼這個人會這麼生氣或者為什麼他們會這麼說？

Now, I know that this is easier said than done, but if you really slow down, and you really consider the source and think about that person's point of view,

現在，我知道這說來容易做起來難，但如果你真的試著冷靜下來，你會開始深思起因並從他人角度思考，

it can help you deal more effectively with whatever's coming your way, and you'll start to notice, "Well, this isn't necessarily about me. It's actually about them."

這個方式可以有效地幫助你面對任何困難，然後你會發現，好，這不一定是關於我，而是有關他們。

For example, if there's just some random ass hat saying cruel, mean things to you on the internet, you can pretty much bet that that person is miserable, they are lashing out,

例如，如果只是隨便一個人在網路對你說殘忍、有敵意的話，你可以非常確定那個人是悲哀的，他們只是發洩，

and what you need to do is forgive and delete and move on.org.

你需要的是原諒他、刪對話除和離開群體。

However, if you get some negative feedback or some constructive criticism from a friend or a boss or a client, really slow down and remember, not all criticism is bad.

但，如果你收到一位朋友、老闆或一位顧客的負面回應或理性的評論，真的要試著回想，不是所有的批評都是錯的。

In fact, if you can really consider the source you might be able to grow from it.

事實上，如果你想想起因，你將會有所釋懷。所以你必須要問問自己。

So you've gotta ask yourself, is there any grain of truth to what they said that could possibly be true and that could help you to grow and be better and do better?

是否他們的那些話有那麼一絲絲真理，這樣能使你有所成長，變得更好和做得更好？

Again, I know this is easier said than done, but if you're open to it you might consider saying something like this:

再一次，我知道這是說得容易做得難，但如果你能願意接受這樣的想法，你可能會問：

"Ok, I hear your perspective, and I'd like to do better. Do you have specific feedback I can use to improve?"

「好，我知道你的想法，我會做得更好。你有更具體的建議讓我變得更好嗎？

That's not always the appropriate response, but sometimes it can really help.

這並不總是個最好的回應，但有時真的有幫助。

But most importantly, you have to put criticism in its rightful place.

但最重要的是，你必須知道，受到批評不是件壞事，

So to paraphrase a saying, when someone criticizes you it defines who they are, not who you are.

所以試著用其他方式說，當有個人批評你，這是定義他們是怎樣的人，而不是定義你是怎麼樣的人。

So all criticism really tells you is what someone else thinks or believes. That's just their opinion.

所以全部的批評真的只是讓你了解，其他人對你的想法和信任。那只是他們的意見。

It does not reflect on your intrinsic value or the value of what you create.

不是反映出你的本質或你創造出的價值。

Sometimes you'll wanna take that feedback in and sometimes you won't.

有時你會接受他人的回應，但有時你沒辦法。

Number three is feel it for five and then say buh-bye.

第三，想五分鐘然後說掰掰。

So what I mean by that is this, we all get upset from time to time. Right?

我的意思是，有時我們都會生氣。對吧？

And to deny that you feel upset or disappointed or angry like, "Oh, I shouldn't feel this," or, "I should be over this thing by now,"

去否定你的生氣、失望或憤怒，像是「喔，我不應該這樣覺得」或者，「我現在應該不再想這件事」。

or, "I should be bigger by this by some point in my life." That is not useful, so don't do it.

又或者，「在生活某些時刻上，我應該要有所成長」這些話是沒幫助的，所以不要這麼說。

99% of the time we can't help it. Right? We're human, we feel things.

但在百分之 99 的時間，我們沒辦法。對吧？我們是人，我們有感覺。

Here's something that I do that really helps.

這裡，有件事是對我很有幫助的。

You have to feel the physical sensation without the mental interpretations. So what's that mean?

你必須要聆聽身體感受，而忽略心靈感受。這是什麼意思呢？

That means feel that kind of punch in the gut or the heavy heart or the actual physical sensation of being upset and feel it fully, because when it comes to emotions, you've gotta feel it to heal it.

就是說去感受那重重一拳、心事重重、或氣憤的感覺，因為談到情感，你必須感覺到它，才能治癒它。

But if you don't attach some kind of mental drama to it, it moves through you pretty darn fast.

但是如果你沒有陷入一種內心小劇場，你會相當快的忘掉它。

I mean think about when you stub your toe on your bedpost, right? You don't attach a whole mental drama like, "Oh my God, my life is ending."

我的意思是，想想當你的腳趾撞到床邊柱子，對吧？你不會整個陷入一個內心劇場，像是「我的天啊，我要死了」。

No, you just feel that you stubbed your toe and then in like 5 minutes it's over.

不會，你只會覺得你的腳趾踢到東西，然後大約五分鐘後，就結束。

So what you've gotta do here is really feel it for five and then say buh-bye.

所以在這裡你要做的是，真實的感受它五分鐘，然後說再見。

Most importantly, Catherine, being able to feel things deeply can be an incredible asset in your life, so don't shut down your heart or develop some protective armor to protect yourself against a cruel world.

最重要的是，Catherine，在你的生活中，能深刻感受到事物，是件莫大的財富，所以不要壓抑你自己或讓自己有防衛心去防備殘酷的世界。

And if you need a reminder, remember this tweetable.

如果你需要一個提醒，記得這個推特文。

"Sensitivity is a sign of strength. It's not about toughening up, it's about smartening up."

「敏感是一種優勢。這不是要你強悍起來，而是要提升思維。」

Catherine, that was my A to your Q, I really hope it helps. And remember, you have to embrace your sensitivity as a gift because it is one.

Catherine，以上就是我對問題的回答，我希望它有幫助。記得，接受你獨特的敏感，因為就像是上天給你的禮物。

Now I would love to hear from you.

現在我想聽聽你們的意見。

If you consider yourself a sensitive person, what are some of the practices that you use to both keep your heart open and stay strong?

如果你認為你是個敏感的人，你用哪些方式敞開心胸同時也保有堅強？

Now, as always, the best discussions happen after the episode over at MarieForleo.com, so head on over and leave a comment now.

現在，一如以往，本集結束後前往 MarieForleo.com 網站，那裡將有精彩的討論所以現在就過來留下你的意見。

Did you like this video? If so, subscribe to our channel and I would be so appreciative if you shared it with your friends because it's awesome.

你喜歡這部影片嗎？喜歡的話，可以訂閱我們的頻道，我會非常感謝，如果你將這部影片分享給你的朋友，因為這影片很好。

If you want even more great resources to create a business and life that you love, plus some personal insights from me that I only get to talk about when I'm writing on email, come on over to MarieForleo.com and make sure you sign up for email updates.

如果你還想要取得更多更棒的資訊創造出你喜愛的事業和生活的話，我會在郵件裡加上我個人額外的觀點， 快來MarieForleo.com，然後確定你有註冊，就能收到最新的消息。

Stay on your game and keep going for your dreams because the world needs that special gift that only you have.

繼續把你的事情做好，持續努力的追求你的夢想，因為這個世界需要你獨一無二的天賦。

Thank you so much for watching and I'll catch you next time on MarieTV.

非常謝謝你今天的收看，下次在 MarieTV 再見。