如果你想更有自信，就需要练习放慢节奏

自信的人不会匆忙。

Confident people don't rush.

自信的人会给自己时间和空间。

Confident people take their time and space.

嗨，你好。

Hi, hello.

欢迎来到玛丽的茶杯，专为女性打造的自我关爱播客。

Welcome to Mary's Cup of Tea, the self love podcast for women.

不过，所有自我关爱的人都欢迎来到这里。

Though, all self lovers are welcome here.

我是玛丽。

I'm Mary.

我写作和演讲关于自我关爱，我最著名的作品是《自我关爱的礼物》，我也为女性举办静修活动。

I write and speak about self love, and I'm best known for my book, The Gift of Self Love, and I also host retreats for women.

这是一档将激励你爱自己的播客。

And this is the podcast that will inspire you to love yourself.

想想你上一次赶着出门的情景。

Think about the last time that you were rushing to get out the door.

也许你上班要迟到了，或者要赶着去见朋友，拼命想准时到达目的地。

Maybe you were running late for work or to meet a friend trying to get to where you're going and get there on time.

但是不是只有我这样，那些时候偏偏会弄花睫毛膏、洒了咖啡、遇到一连串红灯？

But is it just me or are those also the exact times that you end up smudging your mascara, spilling your coffee, hitting all the red lights?

不知为什么，我越着急，反而被各种莫名其妙、琐碎的小事拖得更慢。

For some reason, the more I rush, the more slowed down I get by the randomest, silliest things.

而这些事只会让我更加沮丧。

And they only end up leaving me even more frustrated.

而且更重要的是，我通常并不会比不着急的时候早到多少。

And on top of that, I generally don't arrive that much earlier than I would have had I not rushed.

我不知道你怎么样，但每次我一上车，打开导航，听到Siri说需要22分钟才能到目的地，我就会立下个人目标，一定要在18分钟内到达。

I don't know about you, but when I get into my car and I turn on my GPS and Siri says that it's going to take me twenty two minutes to get to where I'm going, I make it my personal mission to make it in eighteen minutes.

我对超越导航预估的到达时间，有一种完整的优越感。

I have a whole superiority complex around beating the time the GPS tells me that it's going to take to get somewhere.

我不知道这是为什么。

And I don't know what it is.

说实话，这并不一定安全，但也绝不是一种健康或高效的生活方式。

And truthfully, this isn't necessarily safe, but it's also not a healthy or productive way to live your life.

我的意思是，我们在小事上会这样匆忙，大事上也是如此，比如在处理或忽视我们的情绪时。

I mean, we do this rushing in small ways and also in big ways, like when it comes to processing or lack of processing our emotions.

我们告诉自己，别纠结了，往前看吧。

We tell ourselves you need to get over it, move on.

为什么我花了这么长时间？

Why is it taking me so long?

我为什么会感觉这样？

Why am I feeling like this?

为什么我总是这么累？

Why am I so tired all the time?

我本该是这样的。

I should be this.

我应该多做些这样的事。

I should be doing more of that.

我们给自己编造了各种故事，限制了自己拥有的时间，尽管你其实有时间，关键在于你是否愿意把时间花在自己身上，相信时间会自然扩展以容纳所有重要的事情？

And all of these stories that we tell ourselves where we limit the time that we have, even though you have time, it's just a matter of, are you willing to spend that time on yourself, trusting that time is going to expand to accommodate for everything that's important?

还是说，你宁愿剥夺自己宝贵的时间，把它让给别人？

Or are you going to rob yourself of your precious time for the sake of giving it to somebody else?

我明白，有时候我们没有特权或余地去告诉老板或老师：我需要更多时间来完成这件事。

And I get that sometimes we don't have the privilege or luxury of telling our bosses or teachers that I need more time to complete this thing.

我不是说你不应该按时完成任务，或者做一个可靠的人。

And I'm not saying that you shouldn't, you know, meet deadlines or be a reliable human being.

但我觉得，我们越匆忙、越逼迫自己快速度过生活，就越会阻碍自己的成长，陷入琐事，过分关注这些微不足道的细节，比如拼命赶超导航的预计到达时间，而不是安全地抵达目的地。

But I think that the more we rush and push ourselves to go faster through life, the more we actually end up stunting our growth and getting stuck in minutiae and really focusing on these nitty gritty unimportant things like beating the GPS estimated time of arrival instead of getting to where I'm going safely.

我认为这正是人生的巨大隐喻：如果我们想要内心的平静，就必须慢下来。

And I think this is a huge metaphor for life because if we want inner peace, we must slow the fuck down.

在现代社会，我们的生活充斥着追求更多、做更多、成为更多——我认为这种‘更多’，我们都心知肚明，往往会塞满我们的生活，反而限制了我们。

In a modern society where our lives are a lot about having more and doing more and being more, I think this more, and I think we all know this, it tends to congest our lives and actually limit us.

按下暂停键是一种强大的玩耍方式。

Pressing pause is a powerful way to play.

我希望你能注意到，就像在电视上按下暂停键一样，这也是一种强大的玩耍方式，因为当你暂停时，你会呼吸。

I hope you can notice the allegory in that pressing pause, like on the TV, is also a powerful way to play because when you pause, you breathe.

当你呼吸时，你就掌握了你的力量。

And when you breathe, you harness your power.

我认为暂停的力量被低估了，也未被充分运用。

I think the power of the pause is underestimated and underused.

而且它也经常被误解，因为围绕它存在许多误解，对吧？

And it's also very misunderstood because there's a lot of misconceptions that go with it, right?

比如，暂停往往带有负面含义，尤其是在休息和放松时，我们总觉得如果暂停了，就是在停止，对吧？

Like for example, the negative connotations behind pausing, especially when it comes to like taking a break and resting, we think that if we pause, we're stopping, right?

而我们将停止等同于放弃和失败。

And we associate stopping as giving up and being a failure.

我曾经有个朋友会说，玛丽，在你感到累之前就休息吧。

I used to have a friend who would say, Mary, rest before you're tired.

你必须在感到疲惫之前休息。

You have to rest before you're tired.

我上周打了四次匹克球，臀部和脚踝都疼了。

I played pickleball four times last week and my hips and ankles were hurting.

我在想，如果我当初只休息一天，打三次就好了，这并不是上瘾，而是一种执念。

And I'm thinking to myself like, if only I had just taken one day off and played three times, it's not an addiction, it's an obsession.

匹克球狂热，如果你也沉迷其中，那我也在其中。

The pickleball cult, I'm in the pickle cult in case you're in it too.

我们能聊聊这个吗？

Can we please talk about that?

因为我最近对匹克球着了迷，但我也能感受到它对身体的影响，你知道的，我觉得你需要充分热身，做些预防受伤的练习。

Because I'm obsessed with pickleball lately, but it's also something that I feel in my body, you know, and I think you need to be like properly warmed up and do the exercises for injury prevention.

我开始阅读一些关于如何预防匹克球受伤的文章，因为这是美国增长最快的运动损伤。

And I started reading articles about like how to prevent injury in pickleball because it is the fastest growing injury in The US.

物理治疗师们提到的最重要建议之一就是：别打那么多。

And one of the top things that physical therapists are saying is just don't play as much.

在打球之间让身体恢复。

Allow your body to recover in between the times that you play.

这适用于任何运动。

This goes for any sport.

最好在受伤或精疲力尽、被迫由身体强制休息之前就暂停并休息，主动安排休息要更好。

It's better to pause and take a break before you get the injury or before you're utterly exhausted and burnt out and are forced to take a break by your body, it's better to just be proactive about your rest.

暂停并不意味着你停止了。

Pausing doesn't mean you're stopping.

它只是意味着你休息一下。

It just means you're taking a break.

暂停能为你提供时间去思考、连接、疗愈，你的身体、你的精神、你的心智。

A pause allows you the time to process, to connect, to heal, you know, your body, your spirit, your mind.

你也在接触直觉、专注和方向。

And you're also tapping into intuition and focus and direction.

你听不到直觉在告诉你该做什么。

You're not going to hear what your intuition is telling you to do.

有太多答案和解决方案本可以自然而然地浮现，但我们就是没有时间和静默去聆听内心指引的声音。

There are so many answers, so many solutions that could probably come to us rather organically, but we just don't have the time and silence to hear what that inner guidance is telling us.

我们的直觉会引导我们走向逻辑和理性有时无法解释的方向。

Our intuition steers us in a direction that logic and reasoning sometimes can't justify.

你知道，从小时候起，我就一直饱受睡眠问题的困扰。

You know, I've historically ever since I was a kid struggled with sleep.

出于对睡眠科学和提升睡眠质量的兴趣，我也涉猎了梦境，尤其是清醒梦。

In that interest with like sleep science and improving the quality of sleep, I also dabble in like dreaming and lucid dreaming in particular.

我们每天有三分之一的时间都在睡觉，这对大脑健康和认知能力如此重要，这不就是一种暂停吗？

What are we doing this one third of our lives that is so important for brain health, for cognition, talk about pausing.

我的意思是，睡觉本质上就像我们每天经历一次微型死亡。

I mean, asleep is literally like a mini death that we do every day.

我们的意识大脑必须彻底关闭，才能得以恢复和再生。

Like our conscious brain literally has to turn off in order to regenerate.

关于睡眠的重要性，已经有一些惊人的研究，比如，如果你错过一晚睡眠，其影响就像服用了一堆药物一样——当然，有时候科学家们的类比会有点夸张。

And there's just some insane research done on the importance of sleep and how like, if you miss a night of sleep, that's like the equivalent of doing a bunch of drugs or I don't know, sometimes scientists can get a little bit weird with their comparisons and analogies.

但无论如何，我们都明白，睡眠的重要性远超工业时代以来所允许的程度。

But regardless, I think we all know sleep is so much more important than the post industrial world has allowed it to be.

我刚才说到哪儿了？

And what was I saying about that?

哦，做梦。

Oh, dreaming.

好吧。

Okay.

不过，梦境也同样重要，尽管很少有科学家能阐明梦境究竟是什么，以及从进化角度来看它为何会发生在我们身上，比如做梦有什么益处。

So dreams are also very important though, though not a lot of scientists have uncovered like what dreaming actually, actually is and why it happens to us, like from an evolutionary perspective, like what's the benefit of dreams.

我从零星收集到的关于梦科学的信息中了解到，做梦基本上是你的大脑将不相关的事件、元素和你遇到过的人拼凑在一起，形成一种杂乱无章的随机场景。

What I have received from, you know, the little bits and pieces of information I've gathered about dream science is that dreaming is basically your brain processing by piecing together unlikely events, elements, people that you've encountered, just piecing everything together in a hodgepodge of, you know, like a random scenario situation.

我们都清楚梦境有多离奇。

I mean, we all know how weird dreams can be.

但当你的大脑在做这些时，它也在激发自身最极致的创造力。

But when your brain is doing that, it's also tapping into its utmost creativity.

所以，经过一夜好眠后，你会醒来时感到一种清晰与平静。

That's why after a good night's rest, you wake up with like this sense of clarity and peace.

而且，你前一天晚上哭着入睡的那些事，到了第二天早上看来，也没像晚上11点时想得那么糟。

And like the thing you cried yourself to sleep about the night before isn't as bad as you thought it was at 11PM.

你知道，这些睡眠时间不仅具有修复作用，还能让你的大脑——如果你进入深度REM睡眠（只有在这种状态下才会做梦）——以某种你清醒时无法触及的视角来看待事物，因为我们在清醒时太过于理性了。

You know, those hours are not only regenerative, but they also let your brain, if you're in deep REM sleep, which is where you have to be in order to dream, your dreams will present to you a certain perspective, a certain way of looking at things that you in your conscious awake state simply cannot tap into because we're too logical.

我们太忙了。

We're too busy.

我们甚至允许自己白日做梦。

We even let ourselves daydream.

因此，夜晚的做梦、优质睡眠和休息，其益处是多层次的。

And that's why at night, dreaming, getting good sleep, resting, there's many different layers to the benefits of it.

放慢节奏，才能让我们的直觉得以表达。

Slowing down is how our intuition can be expressed.

一个完美的例子就是睡眠，以及我们偶尔——如果你幸运的话——会经历的梦境状态；我本人经常做很生动的梦，但也不是每次都这样。

And a perfect example of that is sleeping and the dream state that we tend to, if you're lucky, I mean, I have pretty vivid dreams, but not all the time.

每当我做些奇怪的梦时，总会感觉特别有成就感，因为我会想，我的大脑正在创造出一些很酷的新东西，尽管现在我还不明白它们的意思。

I always feel extra accomplished when I have funky dreams because I'm like, Oh, my brain is coming up with some cool new things, even though it makes no sense to me right now.

但有些事情正在发生，而我们目前还不完全了解。

But something is happening that we don't fully know yet.

就连科学家们也不清楚。

Even scientists don't know.

不要总是依赖逻辑和推理，也不要总想着多任务处理和把所有事情都做完。

Don't always rely on logic and reasoning and you know, this thing about multitasking and getting everything done.

有时候，为了放慢节奏、认真对待一些重要且真正对你有意义的事情，不去完成某件事也是可以的。

Sometimes it's okay to not get something done for the sake of slowing down and taking your time with something important, something that actually matters to you.

那些能够影响你的目标和幸福感的事情。

Something that's going to make a difference in your goals and your well-being.

以下是一些你可以练习放慢节奏的小方法。

Here are some small ways that you can practice slowing down.

我认为这还有一个外部好处，那就是提升你的自信心。

And I think that this also has a external benefit, like a side benefit of building your self confidence.

走慢一点，比你平时更慢。

Walk slower than you usually do.

如果你想显得更自信，练习慢慢走路。

If you want to appear more confident, practice walking slowly.

自信的人不会匆忙赶路。

Confident people don't rush.

自信的人会从容地行走，占据空间。

Confident people take their time and space.

慢慢走路能让你做什么？

What does walking slowly let you do?

你不仅在花时间到达目的地，还在占据物理空间。

You're not only taking time to get to wherever you're walking to, but you're also taking up physical space.

这能增强自信。

This builds confidence.

它还让你真正地被看见。

It also allows you to really be seen.

我认为练习这一点的好地方是咖啡馆。

I think a good place to practice this is in a cafe.

如果你要走向咖啡师，比如走进门后，把手机放下，抬起眼睛，然后慢慢走向你的目的地。

If you're, you know, walking up to the barista, kind of like walk through the door, put your phone down, lift your eyes and like slowly walk to where you're going.

这实际上真的很有力量感。

It's actually really empowering.

你还可以在每句话之间深呼吸，从而放慢说话速度。

You can also slow down your speaking by taking a breath in between each sentence.

有一件事对我来说特别难做到，尤其是在这个播客中——这个播客不仅是我在练习，也是一次非常谦卑的经历，因为一旦我打开麦克风，就会有点紧张、出汗，然后开始语无伦次。

And one thing that's really hard for me to do, especially on this podcast, this podcast is not only me practicing, but also a very humbling experience because once I turn on the microphone, I get a little bit nervous and sweaty and then I start rambling.

但我试着告诉自己，在每个想法结束时加个句号。

But I try to tell myself to put a period at the end of a thought.

亲爱的自爱者们。

Hey, self lovers.

我想确保你们知道我的书《自我之爱的礼物》。

I wanna make sure you know about my book, The Gift of Self Love.

这是一本练习册，帮助你建立自信、认识自己的价值，并学会爱真实的自己。

It's a workbook to help you build confidence, recognize your worth, and learn to love who you are.

这本书在所有售卖书籍的地方都能买到。

It's available anywhere books are sold.

已有成千上万的人拥有并喜爱它，他们告诉我这本书极大地帮助了他们的自我关爱之旅，我也希望它能为你带来同样的改变。

Thousands of people have it, love it, and have told me that it has greatly benefited their self love journey, and I hope it'll do the same for you.

如果有人问你问题，比如你正在和某人交谈时，他们问了你一些事，先停顿一下再回答。

If somebody asks you a question, say you're talking to somebody and they ask you something, take a moment to think before you answer.

我认为，沉默只有在我们让它显得尴尬时才会显得尴尬。

I think that silence is only awkward if we make it awkward.

实际上，研究表明，大脑需要大约四十五秒才能听到问题、处理信息并做出恰当的回应。

And actually, studies show that it takes the brain about forty five seconds to hear the question, process the idea, and, like, respond appropriately.

但四十五秒可是很长一段时间。

But forty five seconds is a long ass time.

甚至三秒都很长。

Even three seconds.

我的意思是，这三秒钟的感觉就是这样。

I mean, this is what three seconds feels like.

此刻我的大脑在想：天啊，这可能是我生命中最尴尬的三秒钟。

Right now, my brain is like, oh my god, those were the most awkward three seconds of my life.

所有人都停止收听这个播客了，因为他们看到我这么尴尬，就失去兴趣了。

Everybody just stopped listening to this podcast episode because they saw how awkward I was and they lost interest.

我们给自己施加了很大压力，总想立刻说出完美的话。

We put a lot of pressure on ourselves to find the perfect thing to say right away.

但事实上，如果我现在花三秒钟想想接下来要说什么，其实也没那么糟。

When in reality, if I take three seconds right now to think about what I'm gonna say next, it doesn't actually sound that bad.

相反，作为倾听方的你也有更多时间来消化理解。

If anything, you on the receiving end had more time to process as well.

而停顿表明，你接下来要说的话相当重要。

And a pause signifies that the next thing that you're about to say is pretty damn important.

所以，试着玩味一下自己说话的方式，其实挺有趣的。

So it's just really fun to like play with the way you speak.

而此刻，当我录制这段内容时，我能感觉到我的神经系统正在自我调节。

And right now, as I'm recording this, I feel my nervous system re regulating itself.

在日常生活中练习放慢节奏的另一种方式是刷社交媒体。

Another way to practice slowing down in your daily life is scrolling through social media.

放慢你刷屏的速度。

Slow down your scrolling.

真正地阅读，真正地聆听，认真观看你所消费的任何内容。

Actually read, actually listen, watch whatever it is that you're consuming.

理想情况下，我们本不该花那么多时间在社交媒体上，但现实是我们确实经常使用它。

Ideally, we wouldn't be on social media as much anyway, but I think the reality is that we're on it a lot.

但当我掏出手机刷社交媒体时，我会努力看清每一个我滑过的人，因为这能提醒我，对方是真实的人，他们有重要的东西想表达。

But if I am gonna pull out my phone and look at social media, I try to actually see each person that I'm scrolling by because that helps not only remind me that like, this is a real human being on the other end and they have something important to say.

如果他们对我的生活没有任何正面影响，那我为什么要关注他们呢？

And if they don't add to my life in any way, why am I following them anyway?

这给了你一点时间去反思。

Gives you a little bit of time to reflect.

这还能减缓多巴胺对大脑的冲击。

It also slows down the dopamine that's hitting your brain.

所有那些新闻、所有那些提示音、所有那些充斥手机主屏幕的红色图标，这都是刻意设计的。

All that news, all those dings, all those red icons that are flooding the home screen of our phones, that is literally on purpose.

这些工程师和设计师就是这样做的，目的是让我们每次听到、看到或感受到这些时，都能获得一点多巴胺。

These engineers, these designers do this so that we get a piece of dopamine every single time we hear that, we see it, we feel it.

因此，通过放慢节奏，你实际上可以减少大脑中释放的类似生化药物的物质。

So by slowing down, you can actually slow down the amount of drugs like biochemical drugs that are being released in the brain.

说到大脑，你还可以通过放慢思考来练习放缓的力量。

Speaking of your brain, you can also practice the power of slowing down by thinking slower.

练习慢思考的一个非常简单的方法是写日记。

A very simple way to practice slower thinking is journaling.

写作就是有意识的思考。

Writing is conscious thinking.

在我们每天成千上万个想法中，大多数都只是默认的思维模式，是无意识的思考。

And out of the thousands of thoughts that we have per day, most of them are just default thought patterns, unconscious thinking.

写作迫使你放慢这些思绪，进行缓慢而有意识的思考。

Writing forces you to slow down these thoughts and to think slowly, consciously.

因此，在我的事业和团队中，我实际上并不开很多会。

That's why with my business, with my team, I actually don't do a lot of meetings.

除非绝对必要，我几乎不进行Zoom会议。

I don't do a lot of Zoom meetings unless absolutely necessary.

我通常会先把所有事情写成邮件。

I try to put everything into an email first.

大多数事情，一旦你写下来，就不再成其为问题了。

Most things, once you write them out, they cease to be a problem.

它们不再值得召开一小时的会议。

They cease to warrant a one hour meeting.

在工作或企业环境中，很多人感到沮丧，因为日程表上充斥着大量不必要的会议，而这些本可以通过Slack，或者更好的是，一封邮件就解决。

In a work or corporate environment, a lot of people get frustrated because there are so many unnecessary meetings that are taking up time in our calendar when it could have been just a Slack or better yet, just an email.

所以，总之，要点是：写作就是思考，你可以通过写日记来练习放慢思考，把思绪从脑海中释放到纸上。

So anyway, the point is writing is thinking and you can practice thinking slower by journaling, getting your thoughts out of your head and onto paper.

你已经知道，我非常非常支持写日记。

You already know that I'm a huge, huge proponent of journaling.

这就是为什么我推出了一本名为《100天自我关爱》的自我关爱日记，它随时为你提供。

That's why I came out with a self love journal called one hundred Days of Self Love that is always available for you.

但无论你选择何种方式记录想法，都试着找到一种以文字形式进行的有意识思考练习。

But however you want to write down your thoughts, just try to find some sort of conscious thinking practice in the form of the written word.

最后，这一点完全由你决定，你想怎么做都行，但有很多活动实际上能迫使你放慢节奏。

Lastly, this one is just open to you and whatever you wanna do, but there's many activities out there that actually force you to slow down.

比如园艺、瑜伽、陶艺，任何一种艺术形式，还有在公园里悠闲散步，而不是那种匆忙的‘热女孩散步’。

Things like gardening, yoga, pottery, any kind of art really, strolls in the park rather than hot girl walks.

我觉得带我的狗 Goose 散步特别有趣，因为它个头大，走得很慢。

I think it's so funny taking my dog Goose out on a walk because he's a big boy and he walks really slow.

这有时让我和我丈夫有点沮丧，尤其是早上匆匆忙忙有事要做的时候，但我们的狗却慢悠悠地闻着花香、在灌木丛上撒尿。

And it makes me and my husband a little bit frustrated sometimes, especially when it's early in the morning and we have shit to do, but our dog is taking his sweet ass time smelling the roses and peeing on bushes.

这只是一个谦卑的提醒：对我们来说如此重要的事情，对 Goose 来说根本无足轻重。

It's just a humbling reminder that the things that feel so important to us are not important to Goose.

所以，我们都会以蜗牛般的速度行走，享受沿途的风景，在不情愿中体会放慢节奏的力量。

So we will all be walking at a snail's pace and enjoying the scenery as we harness the power of slowing down against our will.

也许你可以养一只像 Goose 那样大型的懒狗，它整天睡觉，但也喜欢漫长而缓慢的散步。

Maybe get yourself a big lazy dog like Goose who spends all day sleeping, but also loves a good, long, slow walk.

如果你没有条件养狗或培养新爱好，甚至一些小事也可以，比如和朋友吃饭时，饭后多留一会儿，而不是付完账就匆匆离开。

And if you don't have the capacity for a dog or a new hobby, even little things like when you're having dinner with friends, maybe you linger after the dinner instead of just paying the bill and going on your way.

我知道现在很晚了。

I know it's late.

我知道我们都累了。

I know we're tired.

我知道我们都想回家看电视，但有时候，只是和别人或自己静静地坐着，也是可以的。

I know we want to get home and watch TV, but sometimes it's it's okay to just like sit and exist with people or sit and exist with yourself.

放慢节奏的力量不容忽视，也绝不该被低估。

The power of slowing down cannot and should not be underestimated.

这正是我一直在练习的事情。

It's something that I'm always practicing.

我希望你能和我一起踏上这段旅程，通过放慢脚步——真的放慢来感受它的力量。

I hope you can go on this journey with me by harnessing the power of slowing the fuck down.

在我们告别之前，最后一件事，我的自我爱好者们。

One last thing before we farewell, my self lovers.

如果你喜欢《玛丽的茶杯播客》，我非常感谢你能去苹果平台留下评价，或在Spotify上为节目打分。

If you've been enjoying the Mary's Cup of Tea Podcast, I would greatly appreciate it if you could leave a review on Apple or rate the show on Spotify.

你可以通过搜索节目名称《玛丽的茶杯》在苹果播客页面下滑到底部，看到星级评分，点击其中一颗星并留下几句温馨的留言。

You can do this by searching for the show, Mary's Cup of Tea, scroll all the way down on Apple Podcast, and you'll see stars where you can click one of the stars and leave a few kind words.

这对我来说意义重大，因为我在幕后制作播客时，几乎看不到节目的影响，除非你留下评价。

It just means so much to me because I'm so behind the scenes when I'm podcasting, so I don't really get to see the impact of the show unless you leave a review.

在Spotify上，只需点击一个叫‘为节目打分’的按钮，就可以随意选择你想给的星级。

And on Spotify, there's just a button that says rate the show, and it'll let you put however many stars you want.

你的反馈有助于播客的成长。

Your feedback helps the podcast grow.

而作为一个把肯定的语言当作爱的语言的人，你的善意话语对我来说意义非凡。

And as someone whose love language is words of affirmation, your kind words mean the world to me.

非常感谢您支持这个节目，并帮助我传播自我爱的礼物。

Thank you so much for supporting the show and helping me spread the gift of self love.

我非常爱你们所有人，我们下一期节目再见。

I love you all so much, and I will talk to you in next week's episode.