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Hey, Psych2Goers. Welcome back to another video. Do you know what self love is?
嘿，大家好，欢迎回来。你知道什么是自爱吗？
It's more than changing your hair, getting a new wardrobe or attempting to redefine yourself.
自爱不仅仅是换个发型，买个新衣柜或者重新定义一下自己。
Self-love is gaining an appreciation for yourself through the physical, emotional and spiritual support you provide yourself with.
自爱是通过为自己提供物质、情感和精神上的支持来获得对自己的欣赏。
It's not a fixed state, but can grow over time through actions that lead to maturity.
它不是一种固定状态，随着你经历一些事情慢慢变得成熟，它也会跟着成长。
Establishing self love can be a long journey but it's a vital step to improving your mental health and overall happiness.
建立自爱可能是一个漫长的过程，但它是改善心理健康和整体幸福感的关键一步。
So, here are a few tips that may help you along the way.
所以，这里有一些建议可以帮到你。
Number one, forgive yourself.
第一，原谅自己。
Are you incredibly tough on yourself?
你有没有对自己过于苛刻？
Sometimes when you're struggling for perfection you end up overlooking the fact that you're only human.
有时候，当你努力追求完美时，你会忽视你只是一个普通人的事实。
Although you may tell yourself that you're just holding yourself accountable, too much self-deprecation can be harmful to your mental health.
尽管你可能会告诉自己你在为自己负责，但太多的自嘲会对你的心理健康有害。
Instead, learning to forgive yourself for the mistakes you make and treating them as opportunities to grow, is a step towards practicing self-love.
相反，学会原谅自己所犯的错误并把它们当作成长的机会，这是练习自爱的一步。
Number two, be mindful.
第二，要专注。
Are the goals you set for yourself really what you want or are they pushed onto you by society?
你为自己设定的目标是你真的想要的，还是被社会强迫的？
Being introspective or mindful can give you a sense of clarity into who you are how you think and what you want.
内省或专注可以让你清楚地知道自己是谁，是怎么想的，想要什么。
It arms you with self knowledge that you can use to move forward.
它会用自我认识来武装你，你可以用它来前进。
Some ways to practice mindfulness include keeping a journal, meditating or just taking some time to self-reflect.
练习专注的方法包括写日记、冥想或花点时间自我反思。
Number three, act on what you need.
第三，根据自己需要做事情。
Do you know what gives you energy? What makes you happy?
你知道什么能带给你能量吗？什么能让你快乐？
Perhaps you're feeling overwhelmed with needing to spend so much time with your friends or colleagues, but feel bad for wanting to step away.
也许你会因为需要花很多时间和朋友或同事相处而感到不知所措，但又因为想要远离他们而感到内疚。
Choosing to go anyways may end up draining your energy and leaving you exhausted.
选择“去”可能会耗尽你的精力，让你筋疲力尽。
That's why it's so important to identify the things that make you feel better versus the things that make you feel worse.
这就是之所以把让自己感觉更好的事情和让自己感觉更糟的事情区分开来非常重要的原因。
Knowing what you need and acting on those needs is a form of self love.
知道你需要什么并根据这些需要去行动是一种自爱的形式。
And it can go a long way for your mental and emotional wellbeing which brings us to number four, set boundaries.
这对你的精神和情感健康都有很大帮助。然后引到第四点：设定界限。
Are there certain behaviors that you're not willing to put up with?
有没有什么行为是你不愿意忍受的？
The purpose of setting boundaries is not to kick people out of your life but rather to help you identify what is acceptable or welcomed in your life and what's not.
设定界限的目的并不是把别人赶出自己的生活，而是帮助你确定在自己的生活中什么是可以接受的或受欢迎的，什么是接受不了的。
Healthy boundaries help you filter out things that drain your energy, harm you emotionally, physically or spiritually.
健康的界限可以帮助你过滤掉那些消耗你的能量、伤害你的情感、身体或精神的事情。
A way to set boundaries is by starting with Maslow's hierarchy of needs.
设定界限的一种方法是从马斯洛需求层次理论开始。
Figure out what you need to feel loved or accepted and then work from there.
弄清楚自己需要什么才能感到被爱或被接受，然后就从那里开始。
Number five, protect yourself.
第五，保护自己。
What type of people do you surround yourself with? Another way to practice self love is to protect yourself.
你周围的人都是什么类型的？另一种练习自爱的方式就是保护自己。
This may mean bringing people into your life who will be supportive and who contribute to your emotional, mental and spiritual health instead of tearing it apart.
这意味着让那些能支持你、对你的情感、心理和精神健康有贡献的人进入你的生活，而不是那些让你的生活支离破碎的人。
Getting rid of fake friends or anyone who takes pleasure in your misery is important for your self esteem and self confidence.
摆脱假朋友或那些从你的痛苦中获得快乐的人对你的自尊和自信很重要。
Number six, live intentionally.
第六，有意识地生活。
What makes your eyes light up? What inspires you?
什么能让你的眼睛发光？什么能够激励你？
Sometimes it's easy to just follow a routine in your day to day life to the point where you stopped giving it much thought but it's important to live life with intention and to make choices that help you move towards your goals.
有时候人们很容易跟着日常的惯例走，然后就不再去想它了，但有目标地生活并做出有助于朝着目标前进的选择是很重要的。
For example, if you intend to live a peaceful and healthy life you need to make choices that support that goal that may include learning how to meditate or starting to change your diet for the better.
例如，如果你打算过平静、健康的生活，那么你需要做出支持这个目标的选择，包括学习如何冥想或者改善饮食。
Number seven, show up for yourself.
第七，把舞台留给自己。
Do you scold yourself when you don't finish everything you set out to do?
当你没有完成你准备做的事情时你会责备自己吗？
There will be times where you don't accomplish everything you plan to do but, acknowledging the effort you've given and the amount you have done is important.
有时候你并没有完成自己计划做的所有事情，但是承认你所付出的努力和你所做的事情是很重要的。
It's easy to focus on only your fault but showing yourself kindness and compassion, even in how you talk to yourself can help override some of the negative mental patterns you may have and help you feel loved and supported.
只关注自己的缺点很容易，但要表现出善良和同情心，即便是在和自己交谈的时候，也可以帮助你克服一些消极的心理模式，让你感到被爱和被支持。
And number eight, practice self-care.
第八，练习自我照顾。
Do you tend to ignore your needs sometimes? Taking care of your basic needs is an act of love.
你会忽视自己的需求吗？照顾自己的基本需求是爱的表现。
Even taking a few minutes out of your day to check in and provide yourself with what you need can help you feel a lot better.
从自己的一天里抽出几分钟时间看看自己需不需要什么或者提供自己需要的东西可以让你感觉更好。
Whether it's soaking in a hot bath, eating something healthy or even working out.
泡个热水澡，吃点健康的东西，或者锻炼身体什么的都可以。
Practicing self-care can go a long way for your mental health and your happiness.
练习自我照顾对你的心理健康和幸福都会有很大的帮助。
