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Hey Psych2Goers, we hope you're doing well and are finding time for self-care.
嘿，Psych2Go的观众们，我们希望你们一切都好，并且有时间照顾好自己。
Let's begin.
让我们开始吧。
Are you your own worst enemy?
你是自己最大的敌人吗?
Do you have high hopes and goals for the future, but find yourself falling behind?
你是否对未来有很高的期望和目标，却发现自己落后了?
Self-sabotage comes in many forms and inhibits you from getting what you want out of life, but how can we stop sabotaging ourselves?
自我破坏有很多种形式，阻止你从生活中得到你想要的东西，但我们如何才能停止破坏自己呢?
Well, here are five ways.
这里有五种方法。
Quick disclaimer.
快速免责声明。
The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment.
本视频所提供的信息并不意味着可以替代专业的医疗建议、诊断或治疗。
All content contained in this video is for general informational purposes only, and does not replace a consultation with your doctor or mental health professional.
本视频中包含的所有内容仅供一般参考之用，并不代替您与医生或心理健康专业人士的咨询。
Let's begin.
让我们开始吧。
Number one, reframe your state of mind.
第一，重塑你的心态。
When you get a bad grade on a test, how do you feel?
当你考试考砸了，你是什么感觉?
Are you down on yourself for not knowing the answers, feeling that you aren't good enough?
你是否因为不知道答案而沮丧，觉得自己不够好?
Psychologist Judy Ho developed a chart that showcases how your interpretation of an event affects your feelings.
心理学家何朱迪制作了一张图表，展示了你对一件事的理解如何影响你的情绪。
Ultimately leading to how you act.
这最终决定了你的行为。
By taking a step back and looking at each component, you can better find different causes that lead to certain actions.
通过退后一步，看看每个组件，你可以更好地找到导致某些行动的不同原因。
Once you have an understanding of this chain reaction, you can better find ways to change your outlook on situations.
一旦你了解了这个连锁反应，你就能更好地找到改变你对情况看法的方法。
Perhaps instead of feeling down on yourself for a bad grade, you think of it from the perspective that you weren't prepared enough and can take steps to get a better grade next time.
与其因为成绩不好而感到沮丧，不如从自己准备不足的角度来考虑，然后采取措施下次取得更好的成绩。
This is a growth mindset and allows you to view failures as opportunities to learn and develop rather than bring you down.
这是一种成长的心态，让你把失败看成是学习和发展的机会，而不是把你打倒。
Number two, work on your self-worth.
第二，提高你的自我价值。
Do you believe that you don't deserve the things you want, that your hopes and dreams are better off going to someone else?
你是否相信你不配拥有你想要的东西，你的希望和梦想最好留给别人?
With a self-sabotaging mindset you may also have a low sense of self-worth.
有了自我破坏的心态，你的自我价值感也可能很低。
Organizational psychologist Courtney Ackerman described self-worth as our tendency to evaluate our abilities and how we perform our roles.
组织心理学家考特尼·阿克曼将自我价值描述为我们评估自己能力和如何履行角色的倾向。
She outlines what does not determine yourself worth that we generally hold in high value.
她概述了那些不能决定你自身价值的东西，而这些东西通常是我们非常看重的。
Things like your job, age, grades, or the number of friends among many others should not determine how you view yourself and what you will be able to accomplish.
你的工作、年龄、成绩或朋友的数量不应该决定你如何看待自己以及你将能够完成什么。
Rather, you should focus on what makes you happy and what you find fulfilling.
相反，你应该专注于让你快乐和让你感到满足的事情。
Working towards what you truly want versus what society wants out of you and finding your own meaning of self-worth can go a long way.
朝着自己真正想要的而不是社会想要的方向努力，找到自我价值的意义，这将是一段很长的路。
Number three, find a strong support network.
第三，找到一个强大的支持网络。
Do you find yourself getting stuck from time to time, that you want to go down a certain life path, but don't know where to start?
你是否发现自己时不时地陷入困境，想要走一条特定的人生道路，却不知道从哪里开始?
Getting the things you want out of life can seem extremely daunting and be next to impossible to do alone.
从生活中得到你想要的东西似乎是非常艰巨的，几乎不可能一个人完成。
Finding and surrounding yourself with the right group of people, mentors, and friends, to help support you will help you develop a strong support network.
找到一群合适的人，导师和朋友，帮助你，将会帮助你建立一个强大的支持网络。
If you find yourself stuck, it can be easy to stay there, which is why it's important to find the right people that understand your situation to help propel you forward.
如果你发现自己被困住了，很容易就停留在那里，这就是为什么找到理解你的情况的正确的人来帮助你前进是很重要的。
Number four, break down your goals and celebrate small victories.
第四，分解你的目标，庆祝小小的胜利。
Are you finding yourself setting large goals, but you never achieve them?
你是否发现自己设定了很大的目标，但却从未实现过?
Or perhaps you push your ideas off for as long as you can.
或者你会尽可能地拖延你的想法。
According to psychologist, Dr. Melanie Greenberg, one form of self-sabotage is procrastination.
根据心理学家梅勒妮·格林伯格博士的说法，自我破坏的一种形式是拖延。
Sometimes your need to get it right makes you nervous.
有时候把事情做好的需要会让你紧张。
So you push off your task until the last minute.
所以你把你的任务推到最后一刻。
You then sacrifice quality in order to get it done.
然后为了完成任务，你牺牲了质量。
It can help to vary up your goals and celebrate the small victories you have.
它可以帮助改变你的目标，并庆祝你已经取得的小胜利。
Instead of embarking on doing one large project all at one time, you could break your large goal into smaller goals and treat yourself as you accomplish them one at a time while learning along the way.
与其一次做一个大的项目，不如把大的目标分解成小的目标，并在学习的过程中一次完成一个。
And this helps develop a growth mindset, which allows you to focus more on improving yourself and growing your skills over time, rather than getting stuck on the bigger picture.
这有助于培养一种成长的心态，让你更专注于提高自己，随着时间的推移提高自己的技能，而不是停留在大的目标上。
Celebrating small victories and opportunities to learn can help motivate you for larger goals and make these daunting tasks seem more manageable.
庆祝小的胜利和学习的机会可以帮助激励你实现更大的目标，让这些令人生畏的任务看起来更容易管理。
And number five, talk it out.
第五，说出来。
Do you feel that it's troublesome to communicate your needs to your significant others?
你是否觉得向你的另一半表达你的需求很麻烦?
It can feel incredibly difficult to open up to another person.
对另一个人敞开心扉会让人感到难以置信的困难。
However, you may feel trapped by keeping your emotions inside.
然而，你可能会因为把自己的情绪藏在心里而感到被困住。
When you notice yourself going into a self-sabotaging behavior, it can help to talk with a trusted person about it.
当你发现自己开始有自我破坏的行为时，找一个值得信任的人谈谈会有所帮助。
Telling another person about what behavior you're taking part in can help discourage you from taking part in it.
告诉他人你正在参与的行为可以帮助你打消参与的念头。
So finding someone who will listen and comfort you can help you get out of the self-destructive rabbit hole.
所以找一个愿意倾听和安慰你的人可以帮助你走出自我毁灭的兔子洞。
As always, if you find that your self-sabotaging behaviors are significantly hurting you, it may be worth finding a mental health professional to talk with.
一如既往，如果你发现你的自我破坏行为对你造成了严重的伤害，那就应该找一位心理健康专家谈谈。
Self-sabotaging behaviors can turn you into your worst enemy.
自我破坏的行为会把你变成你最大的敌人。
These tendencies can be hard to recognize and treat on your own.
这些倾向可能很难识别，也很难单靠你自己来治疗。
However, recognizing areas for improvement and finding the right support network will help you on your path for self-improvement.
然而，认识到需要改进的地方并找到合适的支持网络将帮助您走上自我改进的道路。
Did you find this video helpful?
你觉得这个视频有帮助吗？
Let us know in the comments down below.
请在下面的评论中让我们知道。
Remember to reach out to a qualified professional, if you find yourself struggling.
如果你发现自己在苦苦挣扎，记得联系一位合格的专业人士。
Be sure to Like and Share the video with anyone you feel a benefit from it.
一定要点赞这段视频，并与任何你觉得可能从中受益的人分享。
Make sure to subscribe to Psych2Go and turn notifications on to keep up with our uploads.
请务必订阅Psych2Go并打开通知，以便与我们的视频上传保持同步。
Thanks for watching and stay tuned for the next video.
感谢收看，请继续关注下一集视频。
We'll see you next time.
我们下次再见。
