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How often do you talk this way to yourself?
你经常会这样自言自语吗?
I'm so dumb, I'm so useless, or I am so ugly.
我太笨了，我太没用了，要么就是我太丑了。
Whatever you're going through, you're not alone.
不管你正在经历什么，你不是个例。
The way we talk to ourselves can either bring energy to our lives or terrorists to pieces.
我们自言自语的方式可以给我们的生活带来能量，也可以让恐怖分子分崩离析。
It begins when we're young.
这源于我们还小的时候。
Even though our parents love and care deeply about us.
尽管我们的父母深爱着我们，关心着我们。
They're not perfect, and their own pain and trauma are often passed to us unintentionally.
但他们并不完美，他们自己的痛苦和创伤往往会在无意中传递给我们。
Our pain grows when the interaction with others hurts us deeply, which we internalize with negative self-talk.
当与他人的互动深深伤害我们时，我们的痛苦就会增加，我们会用消极的自言自语来内化这种伤害。
And breaking the cycle of harsh self-evaluation can go on for weeks, months or even years.
打破苛刻的自我评价循环可能需要数周、数月甚至数年。
And the longer we criticize ourselves, the more we feel like we're falling into a deep, dark tunnel.
我们批评自己的时间越长，我们就越觉得自己掉进了一个深深的黑暗隧道。
But still we remain strong. In order to break the negative self-talk, we take long walks, we meditate, we read self-help books to move forward in the dark tunnel.
但我们依然坚强。为了打破消极的自言自语，我们长距离散步，冥想，阅读自救书籍，在黑暗的隧道中前进。
And with each step of self-care, we make progress on our way through the dark tunnel of the inner critic.
伴随自我照顾的每一步，我们在穿过内心批评的黑暗隧道的路上都取得了进步。
Sometimes even for the strongest of us, it can feel lonely to keep up with self-care routines.
有时候，即使对我们当中最强壮的人来说，保持自我照顾的习惯也会感到孤独。
And when everything feels overwhelming, we begin to wonder "is there any hope for us after all?
当一切都变得势不可挡时，我们开始怀疑“我们到底还有希望吗?”
Or are we simply doomed to walk alone in this endless tunnel of negative self-talk?"
我们注定要独自走在这条无尽的消极自言自语的隧道里?”
But there is a glimpse of hope.
但还是有一线希望。
In these dark and trying times, when we become our own harshest critic, when we feel alone in our journey, unsure of where to go, when frustrated with our progress,
在这些黑暗和艰难的时刻，当我们成为自己最严厉的批评者，当我们在旅途中感到孤独，不知道该去哪里，当我们对自己的进步感到沮丧时，
our loved ones guide us through the tunnel helping us navigate through the darkness.
我们所爱的人引导我们穿过隧道，帮助我们在黑暗中航行。
In our darkest moments, their presence protects us from our own cruel words and even though we may hurt each other without meaning to.
在我们最黑暗的时刻，他们的存在保护我们不受自己残忍话语的伤害，即使我们可能会无意中伤害对方。
We learn to accept, forgive and care.
我们学会了接受、原谅和关心。
They remind us that regardless of what happened in the past, we are not the harsh words we say to ourselves.
他们提醒我们，无论过去发生了什么，我们都不是我们对自己说的那些刺耳的话的样子。
Instead they remind us that we are loved, we are cared for and we are worthy.
相反，它们提醒我们，我们被爱着，我们被关心着，我们是有价值的。
Their words are the rays of sunshine that pierce through the thick clouds of self-judgment and bring light into our darkness.
这些话语是穿透自我判断乌云的阳光，给我们的黑暗带来光明。
And in moments when we can't bring up the courage to be kind to ourselves, the only hope we have is each other.
当我们无法鼓起勇气善待自己的时候，我们唯一的希望就是彼此。
Because if there is just one person that cares, it plants a seed of assurance that maybe, just maybe we are not the words that we say to ourselves.
因为只要有一个人在乎，它就种下了一颗保证的种子，也许，只是也许我们不是我们对自己说的话那样。
Just maybe.
只是也许。
We are not defined by the ruthless words of our inner critic.
我们不是由内心批评家的无情言辞来定义的。
So to anyone who may be suffering from negative self-talk and harsh inner criticism, you are not alone, please reach out.
所以，对于那些可能正在遭受消极的自言自语和严厉的内心批评的人来说，你并不孤单，请寻求帮助。
And if you feel like there's no one else around you, we want to tell you, you're braver than you believe, stronger than you seem, and smarter than you think.
如果你觉得身边没有其他人可以帮你，我们想告诉你，你比你所相信的更勇敢，比你所看起来的更坚强，比你所认为的更聪明。
And we hope that you can share this message with anyone that needs to hear this, because your kindness can save a life, even with just one action.
我们希望你能把这个信息分享给任何需要听到这个观点的人，因为你的善良可以拯救一个生命，即使只是一个行动而已。
