Can We Change Our Self-Esteem?自尊心的改变

Overview 概述

On this page, we will talk about ways to raise our state and trait self-esteem. As we have said before, state self-esteem is relatively malleable. People who experience positive or negative events with implications for their self-worth will see corresponding increases or decreases in their self-esteem, especially if these people have self-esteem based on external contingencies. However, after these manipulations of state self-esteem, as time passes, people’s self-esteem typically returns to their baseline self-esteem level, as dictated by their trait self-esteem. Given that single—or even repeated—experiences that change our perceptions of our self-value don’t seem to affect our trait self-esteem, it makes sense that changing our trait self-esteem would be very difficult, or would at least require a substantial amount of effort. 
在这个页面上，我们将讨论提高我们的状态和特质自尊的方法。正如我们之前所说，状态自尊相对容易改变。那些经历对自我价值有影响的事件（无论是积极的还是消极的）的人，他们的自尊心会相应地增加或减少，尤其是如果这些人的自尊心基于外部条件的话。然而，在这些对状态自尊的操纵之后，随着时间的推移，人们通常会将他们的自尊心恢复到由他们的特质自尊所决定的基线水平。鉴于改变我们对自己价值看法的单次或甚至重复的经历似乎不会影响我们的特质自尊，改变我们的特质自尊非常困难，或者至少需要大量的努力，这是有道理的。

Two long-term interventions that have shown promise in raising psychological well-being have also been suggested as ways to raise self-esteem. The first is well-known to those familiar with positive psychology and the field of self-help: mindfulness. The second focuses on generating positive thoughts and feelings about the self: the best possible selves procedure. 
两种长期干预措施在提高心理福祉方面显示出希望，也被建议为提高自尊的方法。第一种对于那些熟悉积极心理学和自助领域的人来说是众所周知的：正念。第二种专注于产生关于自我的积极思考和感受：最佳自我程序。

Intervention 1: Mindfulness 干预 1：正念

Mindfulness is a procedure with two components. People practicing mindfulness are encouraged to (1) focus their thoughts on their current physical and psychological state and their current environment, and (2) view events in their lives nonjudgmentally. The focus on the present allows people to step away from troubling thoughts about their past (e.g., mistakes they’ve made that haunt them) and worries about their future (e.g., that big project that they worry they won’t be able to complete). The nonjudgmental view of the self encourages people to experience both positive and especially negative events as not having implications for their self-worth. From a mindfulness perspective, people’s self-judgment can be a source of suffering in its own right, above and beyond any real-world negative consequences of a mistake. For example, calling a person by the wrong name is a social gaffe. A non-mindful approach to this mistake would be to feel embarrassed and be critical of yourself. On the other hand, a mindful approach would involve acknowledging that you’re feeling embarrassed (i.e., focusing on your current psychological state) and then letting the event go without judging yourself (e.g., avoiding negative thoughts such as “this event happened and there is nothing I can do about it” or “I’m dumb for doing that”). Numerous studies have shown the benefits of mindfulness on general psychological well-being (Creswell, 2017), and others have shown a positive correlation between mindfulness and self-esteem (Chandna et al., 2022). Most importantly, there are studies that show that enrolling in a mindfulness program can lead to increases in self-esteem (Pepping et al., 2013).
正念是一种包含两个组成部分的程序。练习正念的人被鼓励（1）将注意力集中在他们当前的生理和心理状态以及当前的环境中，以及（2）无评判地看待他们生活中的事件。对当下的关注使人们能够摆脱对过去的困扰（例如，那些困扰他们的错误）和对未来的担忧（例如，他们担心无法完成的重大项目）。对自我的无评判看法鼓励人们将积极和消极的事件都视为不会影响他们的自我价值。从正念的角度来看，人们的自我评判本身就是一种痛苦，这超越了任何现实世界错误的负面后果。例如，叫错一个人的名字是一种社交失误。对这种错误的无正念处理方式会感到尴尬并自我批评。另一方面，正念的处理方式包括承认自己感到尴尬（即关注当前的内心状态），然后不对自己进行评判地让事件过去（例如，避免消极的想法，例如“这件事发生了，我对此无能为力”或“我因为那样做而愚蠢”）。许多研究表明，正念对一般心理健康有益（Creswell，2017），其他研究也表明正念与自尊之间存在正相关（Chandna 等人，2022）。最重要的是，有研究表明，参加正念课程可以提高自尊（Pepping 等人，2013）。

Intervention 2: Best Possible Selves Procedure 干预 2：最佳自我程序

Rather than encouraging people to focus on the present and be nonjudgmental of themselves, the best possible selves (BPS) procedure encourages people to visualize an ideal future version of themselves, both in terms of what happens to them and who they become. For example, people engaged in a BPS procedure would be encouraged to think about what their future life would be like if everything went as well as possible for them, if they succeeded in all of their ventures, and if they achieved all of their goals. They would then write down their thoughts about that future (King, 2001). After repeating this procedure for 15 minutes every day, people experienced increases in numerous dimensions of positivity, including increased feelings of well-being and optimism (Carrillo et al., 2019).
与其鼓励人们关注当下并对自己不评判，最佳自我（BPS）程序鼓励人们想象自己理想未来的样子，无论是发生在他们身上的事情还是他们将成为的人。例如，参与 BPS 程序的人会被鼓励思考，如果一切如他们所愿进行，如果他们在所有事业中取得成功，如果他们实现了所有目标，他们的未来生活将会是什么样子。然后他们会写下对这个未来的思考（金，2001 年）。在每天重复这个程序 15 分钟后，人们在许多积极性的维度上经历了提升，包括幸福感、乐观感等方面的提升（卡里略等人，2019 年）。

While trait self-esteem is, by definition, a characteristic that is stable over time, increasing positive self-thoughts and decreasing negative self-judgments are two steps people can take to improve their psychological outlook and sense of self-worth.
尽管自我尊重按定义是一种随时间稳定的特征，但增加积极的自我思考和减少消极的自我评判是人们可以采取的两种步骤，以改善他们的心理前景和自我价值感。

Source: https://www.coursera.org/learn/psychology-of-the-self/supplement/YrKLl/can-we-change-our-self-esteem