生活英语听力文章：如何快速处理挫败感

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　　如何快速处理挫败感

　　If we’re being honest, we all get discouraged. It’s just one of those potholes on our journey we all hit from time to time. You can have everything you have ever wanted, but you are still going to get discouraged at times.

　　如果我们诚实,我们都会遭遇挫折。在我们的人生旅程中，我们都会时而不时遭遇到，这只是其中的一个凹坑,。你能获得你曾经想要的一切,但你偶尔还是会气馁。

　　When we get discouraged our attitude and emotions turn negative. When this happens our productivity takes a nosedive, we tend to retreat and withdraw from others, and the risk of giving up on whatever we’re working toward runs very high.

　　当我们气馁时，我们的态度和情绪变得消极。当这一切发生的时候，我们的生产力低落,我们倾向于退缩和放弃,无论我们从事何种工作，放弃的风险都非常高。

　　Since it can have such a negative impact on every area of our lives, including our health, learning to deal with disappointments in life and the temporary discouragement that may result is an important part of managing our lives.

　　因为它在我们生活的每个领域，包括我们的健康,有这样的负面影响,学习处理生活中的失望和暂时的挫折,可能导致它成为管理我们生活的一个重要组成部分。

　　James Whitcomb Riley said, “The most essential factor is persistence—the determination never to allow your energy or enthusiasm to be dampened by the discouragement that must inevitably come.”

　　詹姆斯•惠特科姆莱利说,“最重要的因素是毅力和坚持---决心再也不让你的能量和热情被你无法避免的挫败感所抑制。”

　　How to Deal With Discouragement

　　如何处理挫败感

　　Fortunately for me, most of the time when I find myself feeling down, it’s because I am tired, had a rough day or someone said something that bothered me. If I just get a good night’s rest, I usually wake up with renewed energy.

　　我很幸运，大多数时候,我发现自己情绪低落的时候,那是因为我累了,今天过得不顺或有人说了让我烦恼的话。如果我好好休息一夜,通常第二天起床时，我又会获得新的活力。

　　Sometimes, however, I need more than just a night of rest. I need to explore the root cause of my discouragement so that I can better understand it and respond accordingly.

　　然而,有时候,我需要的不仅仅是一个晚上的休息。我需要探索气馁的根源,这样我就可以更好地理解它,并据此做出反应。

　　Below is the five-step process I go through when I’m discouraged and need to figure out why. (As you can tell by reading my posts, I am a thinker and a processer.)

　　下面是当我沮丧,需要找出原因经历的五步过程。(阅读我的文章,你可以告诉我是一个思想家和信息处理器。)

　　1. Ask: Why am I discouraged? If it is not obvious, take a few minutes to sit down and make a list of potential reasons why you’re feeling defeated. Making this list is critical because you can’t take control of something you don’t understand.

　　1。问:为什么我感到挫败?如果它不明显,花几分钟坐下来,列出你觉得被打败潜在的原因。这个列表至关重要,因为你不能控制你不理解的东西。

　　2. As you look at each reason, ask: Why does this make me feel discouraged? Once you know the source of your discouragement, you should explore deeper.

　　2。当你审视每个原因,问问自己:为什么这个让我感到气馁?一旦你知道挫折的来源,你应该更深地探索。

　　Is it because of unmet expectations that I feel this way? If so, make sure your expectations are realistic and that you are not setting yourself up for failure.

　　Is it because I have let myself down? If so, what specifically have you done?

　　3. Look at the bigger picture. Do your best to gain perspective not just on the issue that is the source of discouragement, but on your relationship to it as well. For example:

　　是因为未满足的期望吗?如果是这样的话,确保你的期望是现实的,你没有设置自己的失败。是因为我让自己失望了吗?如果是这样,你做了什么特别的事吗? 3。看看全局。尽你所能获得一个视角，不仅仅基于挫折来源问题,而且基于你们的关系。例如:

　　Am I feeling this way because I am burned out? Do I need a break?

　　What part of this situation is my fault? What can I do differently? What can I learn?

　　Am I making progress, but just slower than I had hoped? What lessons have I learned? Am I a better person because of this experience?

　　Who can I talk to for some trusted insight and perspective on this matter? This is always a big help to me because much of my discouragement stems from unfulfilled expectations. Often a fresh perspective is all I need.

　　4. Ask: What’s my plan? As I reflect on all the times I have been discouraged, they have been times when I needed to grow. It may be that I needed to learn to set better expectations, that I needed to learn to be more careful in whom I place my trust, or that I needed to have a different perspective. In each case, I was forced to grow as a person.

　　我这样感觉是因为我精疲力尽吗?我需要休息吗?这种情况下的哪一部分是我的错?我能做些什么不一样的事吗?我能学到什么呢?是否是因为我取得了很大的进步,但只是比我曾希望慢?我学到了什么教训?我因为这样的经历成了一个更好的人吗? 我可以和哪些人探讨对这件事的看法以获取一些可信的见解和观点?这对我始终是一个很大的帮助,因为我的挫折源于期待值。通常我需要一个全新的视角。 4。问:我的计划是什么?当每一次我反思挫败感,我感觉我需要成长。也许我需要学会更好的预期,在我的信任的地方，我需要学会更加小心,或者我需要有一个不同的视角。在每种情况下,我被迫成长。

　　Next to each item on your list write down your plan to address the issue that is bothering you and quickly move on. Don’t accept a long-term sentence of discouragement. It is a choice. Keep moving forward. Nothing puts an end to discouragement like productive mental and physical activity.

　　在清单每一项的旁边，写下你的计划来解决困扰你的问题并迅速前进。不接受长期气馁。这是一个选择。不断前进。只有像富有成效的心理和生理活动才能终结挫败感。

　　5. Count your blessings. Make a list of all the things for which you are grateful. Often times, we focus on the one thing that’s wrong and overlook the 99 things that are going well. When you make a conscious effort to write down what’s good and going well in your life, it helps you to put things into perspective.

　　5。算算你的福气。列出所有你感恩的事情。很多时候,我们看待一件事，关注到的是一件不好的事情,而忽略了99件进展顺利的事情。当你有意识地将写下，你生活中的好事和顺利的事,它可以帮助你把目光放长远一点。

　　A Time for Action

　　及时行动

　　What will you do the next time you find yourself getting discouraged?

　　下次你发现自己有挫败感时，你会怎么做?

　　Vincent van Gogh, famous Dutch painter, said, “In spite of everything I shall rise again: I will take up my pencil, which I have forsaken in my great discouragement, and I will go on with my drawing.”

　　荷兰著名画家梵高,他说,“就算我经历一切不如意，我都会再次觉醒:我将重新拿起在巨大的挫败中被我丢弃的画笔,我将继续我的绘画创作。”

　　The secret to overcoming discouragement is to look at it as a temporary obstacle and learn how to process it. Once you start executing your plan, the discouragement you feel will leave as quickly as it appeared. Hold on to your vision and remember that ALL great successes came after periods of discouragement and failure. Don’t give up. The dark cloud of discouragement will disappear. You will smile again and experience a productive, fruitful life.

　　克服挫折的秘诀是把它视作一个临时的障碍，并学习如何处理它。一旦你开始执行你的计划,你感觉挫折感将消失得很快，就像它很快出现一样。坚持你的愿景,记住所有伟大成就来自于一系列的挫折和失败。不要放弃。挫败感的乌云将会消失。你会再次微笑，度过一个富有成效硕果累累的人生。

　　By immediately dealing with discouragement when it strikes, not only will your life be better, but so will your family, friends and co-workers who are impacted by your attitude.

　　当挫败感来临时立即解决，不仅仅你的生活将会改善，而且深受你态度影响的家人,朋友和同事的生活也会更好。

　　What do you do when you are feeling discouraged? If you have a tip or suggestion, please share it in the comments section below.

　　当你遭受挫折感时你会做什么?如果你有一个小贴士或建议,请在下面的评论栏中分享。