每日正念原文 原创译文如何建立自尊

https://www.lifehack.org/688465/how-to-build-self-esteem

How to Build Self Esteem (A Guide to Realize Your Hidden Power)

如何建立自尊（指引你发现隐藏的力量）

Self-esteem is a driving force behind our confidence, how we see and feel about ourselves, and encompasses our sense of value, significance, and self-worth.

自尊是信心背后的驱动力，包括我们如何看待和感受自己，也包括我们的价值观、意义感、自我价值感。

Research has shown that over 80% of people struggle with varying levels of low self-esteem. Yet, having a solid sense of self-esteem has the chance to positively impact and powerfully transform every area of your life – from your relationships to your career, from your health and well-being, to your fulfillment and levels of success.

研究显示，超过8成的人和不同水平的低自尊做斗争。然而，积极稳固的自尊感让你有机会影响你的生活的多方面，从人际关系到事业，从健康和幸福感，到你的成就和成就水平。

A deep feeling of self-esteem is something that needs to grow and be nurtured over time. In this article I will show you the things you can do right now to improve your self esteem. Then, you will realize your hidden potential and your self worth.

一个深入的自尊需要不断去成长和培育。在本文里，我将会展示一些内容，你现在就可以做的，去提升你的自尊。然后你会意识到，你的潜力和你的自我价值感。

Table of Contents

What is self-esteem 什么是自尊

Where does low self-esteem come from 低自尊从何而来

What happens when you lack self-esteem 当你缺少自尊的时候发生了什么

Assess your own self-esteem 评估自身的自尊

How to be build self-esteem (a step-by-step guide) 如何建立自尊

Start your journey to increase self-esteem 开始提升自尊之旅

What is self-esteem

什么是自尊

While the dictionary defines it as “confidence in one’s own worth or abilities; self-respect”, put simply, self-esteem is the overall sense or feeling you have about your own self-worth or self-value.

在字典里，自尊被定义为一个人对自我价值或者能力的信心，自我的尊重，简单来说，自尊是你拥有的全部感受，关于你自己的价值感和成就感。

Self-confidence, on the other hand, is more about how you feel about your abilities and will vary from situation to situation. You can have great self-esteem (feeling good about yourself overall) but low self-confidence about a particular situation or event (e.g. public speaking). Or, maybe you’ve got great self-confidence in an area (e.g. a sport that you play) but low self-esteem overall.

自信，从另一个角度说，是更多关于你对自己能力的感觉，会随着不同环境而变化。你可以拥有很强的自尊，但是对于一个独特的环境或者事件，也可能拥有很低的自信。或许，你已经从一个领域获得了很多的自信，但是总体上自尊却非常低。

A strong and solid sense of self-esteem comes from deep within. From a belief in your importance, your value and your worthiness.

一个强壮稳固的自尊感，来源于深刻的内在。从你对重要、价值、你的价值感的信念而来。

Where does low self-esteem come from

低自尊从何而来

Low self-esteem can stem from many areas. It is largely influenced by how other people see and treat us, and our relationships, which is why the influence of our parents has the most significant impact on our self-esteem.

低自尊可能来源于很多方面。很大程度上来源于他人是如何看待和对待我们的，以及我们之间的关系，为什么父母对我们的自尊有着至关重要的影响。

An unhappy childhood – Those who grew up with critical, abusive or neglectful parents are more likely to face challenges with their own self-worth; while those who experienced acceptance, approval and affection are more likely to have a higher sense of self-value.

一个不愉快的童年——那些伴随着批评、虐待、疏忽的父母而成长的人，更容易遇到关于自身价值的挑战。然而那些经历了认可、肯定和喜爱人，更容易有更高的自我价值感。

Traumatic experiences – Lower levels of self-esteem can also stem from bad experiences or traumatic events, such as something someone said to you or something someone did. Essentially, it can stem from anything that has brought up feelings of shame, guilt or lack of worth.

创伤性经历——低自尊也来源于不好的体验或者创伤性的事件，比如一些事情或者一些人对你说的话，或者做的事。低自尊可以来源于那些带给你害羞、愧疚、缺乏价值感的任何事情。

Experiences of failure – For some, lower self-esteem is connected to their success and accomplishments or lack there of – including experiences of failure, not achieving goals or expectations.

失败的体验——对一些人来说，低自尊和他们的成功、素养有关，或者是来源于失败的体验、不成功的目标或者期待。

Negative self-talk – Many ‘cases’ of low self-esteem are perpetuated by negative self-talk. This could be a story that you have created yourself or that someone else created for you long ago that you continue to believe.

消极的自我暗示——很多低自尊的案例是由消极的自我对话造成的。这可能是一个你自己创造的故事，或者是他人很久之前创造的故事但是你一直在相信。

Maybe for you, like for many others, low self-esteem is rooted in your feelings about your appearance or body image. It’s not just about how you look, it’s about how you feel about how you look. We are bombarded with messages from an early age about being too fat, too thin, too short, too tall, too much of anything really, or not enough of something else.

可能对于你来说，就像对很多人，低自尊根植于你对自己的外貌和身材的感觉。不只是你的外表，而是你如何看待你的外表。从特别早的年纪开始，我们被很多信息所轰炸，包括太胖了，太瘦了，太矮了，太高了，或者是不够或者是其他。

What happens when you lack self-esteem

当你感觉缺乏自尊的时候发生了什么

Low self-esteem can lead to significant physical and mental health issues including anxiety, depression, eating disorders and addiction. In fact, research shows that adolescents who suffered from low self-esteem grew up to have more physical and mental problems, higher rates of criminal convictions, lower earnings and challenges with long-term unemployment.

低自尊导致严重的身心健康问题，包括焦虑、失落、饮食障碍和上瘾。实际上，研究表明，那些自尊心低的青少年长大以后会面临着身心的问题，更高的犯罪率，更低的薪水，和长期失业的挑战。

On the flipside, a strong sense of self-esteem will help you experience greater health and well-being, better relationships, and higher levels of happiness, fulfillment and success. One study even correlated higher levels of self-esteem with higher earning potential.

另一方面，一个强大的自尊会帮助你体验健康、幸福、良好的关系、更高程度的快乐、成就感。一个研究甚至把高水平的自尊和高薪水的潜力挂钩。

Assess your own self-esteem

评估你的自尊

Individuals with low, or compromised self-esteem can see themselves as inadequate, incompetent and even unlovable. While they often know at a ‘conscious’ level these things aren’t true, they still feel that way deeply within. That’s what makes challenges with self-esteem so tricky. It’s often not about the reality of what is, but the perception of what someone feels.

伴随着低自尊、妥协的人，会认为自己是不足的、无能的、不值得爱的。然而他们意识到这些不可能是真的，但是他们一直觉得这种感觉深深存在。这也给自尊带来了很多挑战。它并不是说真的是什么样子，而是这些人感受的角度。

Those with low self-esteem may appear socially withdrawn or quiet, negative, insecure, indecisive, unhappy or even angry. They are more likely to find themselves in unhealthy relationships, have a fear of failure and worry about what others think.

那些低自尊的人，可能被社会排斥，或者是安静、消极、不安全、优柔寡断、不开心甚至生气。他们很容易发现自己处于一段不健康的关系里，害怕失败，担心别人怎么想。

On the flipside, those with high self-esteem, more often than not, feel a strong sense of self-worth and value, feelings of confidence and acceptance. They tend to find themselves in healthy relationships (and ditch the bad ones), take care of themselves, and are more resilient when faced with setbacks, obstacles and failures. In general, they tend to stand up more for what they believe in and aren’t afraid to speak their minds.

在另一方面，那些高自尊的人，经常感到强大的自我价值感，信心和接纳。他们倾向于发现自己处在健康的关系里，照顾好自己，当面对失败、挫折时会更有弹性。总而言之，他们倾向于站在他们所相信的，而不害怕说出自己的想法。

Self-esteem can be measured on a scale of high to low: while too little has its obvious downsides, you can also have too much of a good thing. Those with an overly strong sense of self-esteem may appear ‘cocky’, narcissistic and self-important.

自尊可以被从高到低的衡量，太少的自尊有明显的缺陷，你也可以有更多的好事。那些自尊过于强大的人会显得自大自恋和自负。

This infographic has illustrated the differences between people with high self-esteem people and people with low self-esteem:

这图示，显示出了低自尊和高自尊的人之间的差距。

Finding the balance of a strong sense self of self-worth and humility is an important as we go through life.

找到一个自尊和人性的平衡点，对我们来说是人生重要的一课。

How to be build self-esteem (a step-by-step guide)

如何建立自尊

Self-esteem issues essentially are found in the gap between who you presently ARE and who you think you SHOULD be. Paradoxically, most causes of low self-esteem stem from how others see or treat you, yet the solution to increasing your self-esteem is something that needs to come from the inside out, not from the outside in.

实际上，你是谁和你认为你应该是谁之间，产生了自尊。矛盾的是，造成低自尊的大部分原因，来自于别人如何看待和对待你，然而提高自尊的方案是需要从内而外的，而不是从外到内。

Building your self-esteem is not an easy task. While I wish I could wave a magic wand for you, what I’ve learned is that building and nurturing your self-esteem takes time. But, it is a worthwhile investment. Once you’ve done the work, you’ll reap the many rewards and benefits for a lifetime.

建立自尊不是一件容易的任务。虽然我希望可以为你挥动魔棒，但是我所学到的是建立和培育自尊需要时间慢慢来。但是，这是一个值得的投资。一旦你掌握了这项工作，你的一生将会收获很多奖励和好处。

Below are some great strategies to start your journey.

如下是一些伟大的策略，帮助你开始旅程。

1. Get to the root cause, the real issue

找到本质的原因，这个真正的原因

Identifying the real, root cause(s) for your low self-esteem is one of the most important things you can do to build it back up.

确认低自尊的真正原因是你可以做的最重要的事情，为了重建自尊。

We named many reasons above. Maybe one of them, in particular, resonated with you? Perhaps your parents said you were ‘never good enough’ or that you wouldn’t amount to anything. I work with clients all the time who share stories of their parents’ behavior and the significant impact it has had on their self esteem.

我们找到了如上的很多原因，可能其中之一和你产生了共鸣？可能你的父母曾经说，你永远不够好，或者是你不会做任何事。我总是和客户一起分享父母的故事，而父母的行为影响了他们的低自尊。

Whatever experiences you may have had, and whatever the root issue might be for you, I strongly recommend you get someone to support you through the process to identify and deal with it.

不管你经历了什么，或者不管这个本质的原因是什么，我强烈建议你找到一个人来支持自己去完成整个过程。

Find a counselor, therapist, coach or someone who is trained in helping uncover and address these traumas, past experiences and root issues. These folks have proven tools, tactics and strategies – and best of all, they help you experiment in a safe space.

找到一个顾问、治疗师、教练或者是某个人，他可能受过训练知道如何发现和解决过去的创伤，过去的经历和本质问题。他们拥有经过验证的工具、策略，可以帮助你在一个安全的空间里去经历。

While you may be able to do a lot of work on your own, my experience is that if you don’t address the root cause, that feeling will creep back in over time. You can’t run away from the truth. You can’t band-aid over old wounds. You’ve got to get to the source. It won’t’ be easy, but if you want to build your self-esteem, it needs to be done.

然而你自己需要做很多工作，我的经历是如果你自己不能主动寻找本质的原因，这种感觉还会不久之后回来。你不能逃离现实。你不能在旧的伤口上贴创可贴。你必须找到源头。这不是容易的事情，如果你想建立自尊，这是必须要做的。

2. See yourself how others see you

觉察到别人是如何看待你自己的

See yourself how others see you, and talk to yourself as others would talk to you. What do I mean by this? Think about the person who loves you the most in this world. Unconditionally.

觉察到别人是如何看待你的，和你自己对话，就好像别人和你说话的那样。我是什么意思呢？想象一个人，这个人是世界上最爱你的人，无任何条件。

Now, take a moment, zoom out, and imagine you are standing in their shoes and watching through their eyes. Look from their perspective and see yourself as they see you. What do you notice about you? What would they say to you? What do they love about you? What do they see in you?

现在，花一点时间想象你站在他们的鞋子里，透过他们的眼睛在看。从他们的视角里观察你自己，就好像他们在看你一样。你看到了什么？他们可能会说什么？他们会爱你的哪些？他们在你身上看到了什么？

3. Do your best

“Do your best every day”

— My Dad

每天都尽力做到最好

Simple advice is often the best advice. When you do your best and place your full effort into each and every day, you start to feel better about yourself.

简单的建议往往是最好的建议。当你尽力做到最好，而且将你的努力付诸于每一天，你会对自己感到良好。

Now, your best might change from day to day – and some days, your best won’t be as good as it was the day before. That’s ok. It’s important to remind yourself that you are doing the best you can with what you have, right now – at that moment, on that day, in that situation, with that time frame, your level of skill or knowledge, you name it.

现在，你的最佳状态每天都在改变，有时候，你的最佳状态不会如昨天那样好，没有关系。提醒你你正在尽全力做到最好，在你现有的情况下，在那个时刻，在那一天，在那种环境下，在那个时间框架下，你的技术和知识水平，你说出了它。

When you know you’ve done your best, you have no regrets and nothing about which to feel bad or guilty. If you do your best and then someone criticizes you, it’s easier to brush off when you know you did the best you can.

当你知道自己已经尽力了，你不会后悔或者是对一些事情感到愧疚、不好。如果你尽力了而有些人批评你，很容易去刷掉这种感觉。

I ask my clients (and myself) this question all the time, whether they’re ruminating over something they’ve said, thinking about what they could have done better, or just disappointed about an outcome they had hoped to achieve. Did you do your best? If the answer is Yes, then there’s nothing more you can do – until next time.

我经常问客户和自己，他们是否正在思考他们本可以做到更好，或者对已有的产出很失望，没有达到预期。你尽全力做到最好了吗？如果答案是yes，那么没有什么事情你可以继续做的，直到下一次。

4. Engage in activities that satisfy you

投入到让你满意的活动里去

They key word here is satisfy. Find things that give you a deep sense of satisfaction, a feeling of fullness and purpose.

关键词是满意。找到哪些让你深深的满意的事情，满足感和目标感很强。

Too often we engage in activities or relationships that leave us feeling self-conscious, empty or terrible about ourselves. It’s time to put more focus, time and effort to do those things that feel good for your body, mind and spirit; and to engage in things that make you feel whole and full.

对于那些让我们有自我觉察、空虚或者恐惧的事情，我们投入了太多。是时候去投入更多时间、努力、焦点到那些让身体、意识、精神感到更好的事情上，投入到让你感到完整的事情上。

Identify what satisfies you mentally (e.g. solving a big problem or creating something new), emotionally (e.g. hanging out with friends or volunteering), physically (e.g. exercising, eating right or taking care of your body) and spiritually (e.g. meditation or going to your place of worship).

确认那些让你在精神上、情感上、心理上、灵性上感到满意的事情。

When you engage in something that makes you feel good and even more importantly, makes you feel worthwhile, you will experience greater self-esteem.

当你投入到那些让你觉得更好甚至更重要的事情，将会让你觉得更合算，你也会经历更好的自尊。

5. Identify who YOU are and be true to you

确认你是谁，对你自己真实

Self-awareness and a little soul searching are critical to your success in life and your self-esteem. In some cases, lack of self-esteem stems from a lack of knowing who you truly are, and the value you bring. Many of us have spent so much time trying to fit in and please that we’ve completely lost our sense of self.

自我意识和心灵寻找对你的生活里的成功和自尊来说是严肃的。在某些情况下，低自尊来源于缺乏对自己的清晰认识，以及你能够带来的价值。很多人花了大量的时间是去适应和满足我们已经丢失的对自我的感觉。

Spend time getting to know yourself. Take time to identify who you are. Some things to think about include identifying your strengths and talents acknowledging your value and worth, uncovering your passions understanding your values and what’s important to you

thinking about how you want to serve or contribute to the world

acknowledging your blind spots。

花时间去认识你自己。确认你是谁。需要考虑的事情包括，确认你的优势和天赋，找到你的价值，打开你的感情和找到你的价值观，还需要思考的重要事情是，你如何对这个世界做出贡献，承认你的盲区。

6. Accept yourself

接受你自己

Make the decision to accept the imperfectly perfect you. Know that regardless of what you have been told, what has occurred, what wrong you have done or what challenges you have faced, you are enough. You are doing the best you can with what you have.

We all want to be accepted for who we are. But first, we must accept ourselves.

下决心接受不完美的你。不管过去你被告知里什么，发生了什么，做错了什么，有哪些必须面临的挑战，你已经足够好了。就你的所有，你已经尽力了，我们都想接受自己是谁，首先，我们必须承认自己。

7. Stop compromising yourself

不要妥协自己

When you let others push you around, put everyone else’s needs before your own, or cave in to what everyone else wants because you don’t want to rock the boat, it lowers your self-esteem. You are putting their needs ahead of yours and your mind thinks to itself, “I guess I’m not that important”. I worked with two different clients just last week on this very thing. They were both putting everyone else’s needs ahead of their own – and it was having a significant and negative impact on their health and well-being.

当你让别人推着你，把别人的需求放在自己前面或者是投入到别人需要的理念，因为你不想晃动这个穿，这是你低自尊的原因。你把别人的需求放在自己前面，你认为自己根本不重要。我上周和2个不同的客户刚好在逃离这个事情。他们都把别人的需求，放在他们自己的前面，这对于他们的健康和幸福有着巨大的消极影响。

Now, I’m not suggesting you shouldn’t take care of your kids and spouse, meet your work deadlines or be there for your friends. But you’ve also got to take care of you. We compromise ourselves to fit in, to be loved and to be acknowledged. But if you are constantly compromising yourself, you will never truly feel satisfied.

现在，我并不是建议你不要照顾你的孩子和伴侣，满足你的工作时间下你或者是和你的朋友在一起。但是，你要照顾好自己。我总是对自己妥协，去适应别人，觉得会被爱和承认。但是如果你持续对自己妥协，你将不会感到满意。

“Never chase love, affection or attention. If it isn’t given freely by another person, it isn’t worth having”。How often do you let what others think of you or need from you dictate your actions or decisions?

永远不要追逐爱、认可和注意力，如歌他不是被某人自由的给予，那这就不值得拥有。你有多久是被别人认为的你或者需要的你，去影响你的行为和决定。

Be strong. Be assertive. Stand up for yourself. It’s time to identify what you need. Identify what you want in, and for, your life.

要坚强要自信，要为自己站起来。是时候去确认自己要什么了，确认你的一生要什么。

Decide what is important to you. Naming these thing will give you an ‘inner compass’ to guide you. Then, identify your boundaries and the non-negotiables in your life. What are you not willing to put up with anymore? Get clear on these things now, so when the time comes to push back, stand up or politely say ‘no’, you have the ‘back-up’ and inner guidance to do so.

决定什么对你来说是最重要的，给他命名将会给你一个指导方向的内心罗盘。然后，确认你生活里的边界和不可谈判的部分。什么事你不愿意去做的，现在就弄清楚。当时间来临时，你要站出来礼貌的拒绝，你拥有备份和内心的罗盘去这样做。

8. Look for the good

寻找美好

We tend to find what we are looking for. Put simply, people tend to (often unconsciously) look for things that reinforce what they already believe to be true.

我们是土去发现我们正在寻找的。简单的事，人们试图寻找那些能够强化他们相信是真实的事情。

The same goes for how you see yourself. If you believe you are worthless or unlovable, you will find data to back that belief up. However, if you believe you are worthwhile and beautiful or courageous and strong, you will soon find data to back that up instead.

你如何看待自己也是如此。如果你相信自己没有价值或者不值得被爱，你会找到数据去支撑这个想法。然而，如果你相信自己有价值而去美丽、有勇气、强壮，你将会发现数据去支持这些。

The challenge with those who suffer from low self-esteem is that they have gotten into a habit of finding what’s wrong. Often, there is a negative message lodged in their subconscious mind. In some cases, they’ve just gotten really good at seeing all their faults and shortcomings.

那些低自尊的人所面临的挑战是，他们习惯去找到什么东西是错误的。经常的，有一个消极的信号住在他们的潜意识里，在某些情况下，他们特别善于看到自己的错误和不足。

The easiest way to change what you see? Change what you’re looking for. Catch yourself doing something right.

去改变你所见到的最简单的方式是什么。去改变你所追求的。是你自己去做一些正确的事情。

Try this: grab a journal, and for the next 21 days–each and every day–write down 3 things you value, appreciate or like about yourself. This might include acknowledging your wins or successes, things you are proud of, or noticing what you feel good about. While it may feel challenging at first, you’ll soon start to rewire your brain to see more of what’s right and less of what’s wrong.

试试这个：开始一个日记，在接下来的21天里，写下你认为有价值的3件事，欣赏或者喜欢自己的。可以包括认可你的胜利或成功，你感到骄傲的事情，或你感到很好的事情。虽然在刚开始看起来很有挑战，你不久就会重新塑造你的大脑，发现更多对的事情，更少错的事情。

9. Stop negative self-talk

停止消极的自我对话

Much of your belief systems come from the negative ‘story’ you are telling yourself. Your mind believes what you tell it and if the story you are playing (overand over again) in your mind is one of the worthless mistakes you’ve made, that’s what you will continue to reinforce and strengthen in your belief systems.

你的信念系统来自于消极的自我对话。你的意识相信你告诉他的，如果你的故事总是在重复没有价值、你犯过的错误，这就会在你的信念系统里持续加强。

Tell yourself you are worthless and incapable; your mind will believe that. Tell yourself you are able and awesome; your mind will believe that, too.Catch the negative self-talk and replace it with positive self-talk today.

告诉你自己是无价值的和不可接受的，你的意识就会相信。告诉你自己，你是有能力的，很棒的，你的意识也会相信。今天，抓到消极的自我对话，取代为积极的自我对话。

10. Find your tribe

找到你的部落

Since so much of our self-esteem is influenced by our relationships and how others see and treat us, it’s even more critical that you surround yourself with healthy, uplifting, encouraging and supporting people.

因为自尊被我们的关系和别人如何看待你影响很大，所以，你让你自己和积极、健康、鼓励、支持的人在一起也是很重要的。

Now, I’m not saying you need to surround yourself with a bunch of Pollyannas who constantly throw sparkles and compliments your way. It has to be sincere and true.

现在，我并非说，你需要围绕自己在一群盲目乐观的人旁边，那些会持续给予赞美的人。而应该是真诚和真实的。

Find people who know the real you – people who can speak to the value you bring, your talents and worth; people who can be real with you, sharing the positive and the constructive in an uplifting way.

Find your people. Find your tribe.

去找到那些知道真实的你的人，他们可以表达你的价值，你的天赋，他们和你在一起是真实的，以令人振奋的方式分享这个积极的建设性。去发现你的人和部落。

11. Take chances

抓住机会

Many great minds have shared that failure has been key to their success, the stepping stone to their greatness and the to their growth. You might have heard the stories about Michael Jordan being cut from his varsity basketball team, Oprah Winfrey being told she wasn’t ‘meant to be on TV’ and Steven Spielberg being rejected for film school not just once, but three times.

很多伟大的思想家都说，失败是成功的关键，也是抵达成功和成长的垫脚石。你可能听说过这些故事，乔丹从他们的篮球队伍中被开除，奥普拉温弗瑞被告知她不适合上电视，斯蒂文斯皮尔伯格被电影学院拒绝过不止一次，而是三次。

Taking chances, experiencing failure and building resilience is key to increasing one’s self-esteem. After all, if you never take a chance, you will never know – and you’ll stay stuck in your story.

抓住机会，体验失败和建立弹性是提升自尊的关键。毕竟，如果你从未有机会，你也不会知道，你就会一直停留在自己的故事里。

Each time you overcome a small challenge or bounce back from a set-back, you build that muscle. People don’t regret failing, they regret not trying. The more you try, the more you put yourself out there – the stronger you and your self-worth will become.

每次你克服了一个小的挑战，或者是从从这里反弹跳起来，你都建立了肌肉。人们不会后悔失败，而是后悔什么都没尝试。你尝试的越多，你就会越把你自己放在那，你和你的自我价值感也会越来越强大。

12. Find meaning and create goals

寻求意义和创造目标

As humans, we all need to learn, develop, grow and contribute. When you are suffering from low self-esteem, this can create a vicious cycle:

作为人，我们需要学习、发展、成长和贡献，当我们经历了低自尊，这可能会造成一个恶性循环。

You don’t feel great about yourself, so you don’t go out there and make stuff happen. Because you’re not being successful, you feel a lack of self-worth.

你对自己感到不是很好，你走不出来，也让一些事情发生了。因为你不成功，你感到缺乏自我价值感。

It’s time to break the cycle.

是时候打破这个循环了。

Take steps that allow you to become who you are truly capable of being. Perhaps this is about finding something that gives you meaning, or maybe it’s about the steps you need to take to get from where you are to where you want to be. For example, the act of helping others–contributing, volunteering and being kind–have shown to not only increases self-esteem, but also happiness, health and satisfaction.

一步步来，采取措施，让你成为真正有能力的人。可能这是关于寻求意义，或者是从你是谁到你将成为谁的步骤。举例，帮助别人，比如贡献，志愿服务，善良不但能够提升自尊，还能提升幸福感，健康和满意度。

Start with something small and work your way up. Each small success will bring about greater confidence and ultimately, a stronger sense of self-esteem.

从一些小事开始，按照你的方式。每一件小的成功，都会带来更大的信心，更强大的自尊感。

Start your journey to increase self-esteem

开始你的自尊提升之旅

Let’s be honest, this is not an easy journey. It can be challenging, but the challenge is what builds depth, strength, character and resilience. If the reward is greater self-esteem, which leads to greater relationships, a better career, increased health and well being, more success, and a greater sense of self-worth, I’d say it’s worth it.

让我们诚实面对这趟不容易的旅程。它是充满挑战的，但是这种挑战是去重建深入、强壮、品格和弹性。如果这个回报是更大的自尊，能够带来更好的关系、职业、健康和幸福、成功、更强大的自我价值感，我会说，一切都值得。

While you live in a society where you are constantly bombarded with messages of not being enough and how you could be better, just remember this:

然而，你生活在你一个被信息不断炮轰的社会，只需要记得：

You are awesome. You are deserving of love, happiness and success. You are worthy. You are imperfectly perfect. It’s not by chance that you have arrived here, on this planet, at this very time. You are not a mistake. And even if you feel inadequate, unlovable or unworthy, know that you are none of those things. You are enough! You may not be able to believe this just yet, but some part of you, deep down inside knows this to be true.

你很棒，你值得被爱，幸福和成功，你是值得的。你是完美的，你并不是偶然来到这个星球。你不是一个错误，即使你感到不舒服、不被爱或者没有价值感，要知道你不是别的什么东西。你足够好。你可能现在还不相信这些，但是你深刻的知道，这些将会成为现实。

Now, it’s time to take the steps above and realize it for yourself.

现在，时候去采取以上步骤，认识你自己了。