2024年04月23日
自我表达(2)——如何提升(幼童、青少年、成人)
Examples of Self-Expression
自我表达示例
Everywhere you look you can see examples of self-expression. This may sound like an exaggeration, but it’s not—people around you are expressing themselves every day in many ways, all you need to do is look for it.
自我表达，无处不在。听起来似乎有些夸大，但事实的确如此。身边之人每天都在以很多方式表达着自己，你需要做的，只是用心寻找。
Common ways that people in your life might express themselves include:
常见表达方式包括：
? Sharing details about their day and how it made them feel.
分享一天中发生的事情，以及这些事情给他们带来了怎样的感受
? Wearing an off-trend or outdated item of clothing, not to be cool and unique, but just because they like it.
穿不合潮流或过时的衣服。不是为了显得酷或与众不同，而只是因为他们喜欢。
? Playing guitar on the street without a hat, cup, or other container set up to take donations.
在街上弹吉他，但并没有放用于讨钱的帽子、纸杯或其他容器。
? Yelling to express their frustration about traffic or other hindrances to getting from A to B.
用大吼的方式来表达他们因交通拥堵或其他路途障碍因素而导致的不满
? Employing body language (either consciously or unconsciously) that tells you exactly how someone feels about him- or her-self, whether it’s tall and proud, slumped and defeated, or anywhere in between.
利用肢体语言（或有意识或无意识）来传达他们的自我感觉——无论是挺拔骄傲，或是垂头丧气，或是介于二者之间
If you were so inclined, I’m sure you could come up with a list of 100 acts of expression that you saw in the last week alone. That’s probably not necessary—I’m sure you have a good grasp on what self-expression is—but it’s important to be reminded how often people share themselves with us and how often we have the opportunity to share ourselves with others in our daily lives.
如果你愿意，我相信仅仅对于过去一周，你就能列出你所观察到的100种表达方式。但这很可能并无必要。我相信你们对自我表达的含义都很了解了。但需要记住的是，在日常生活中，人们是多么频繁地向我们分享关于他们的信息，我们也是多么频繁地有机会去向别人分享关于我们自己的信息。
How to Improve Self-Expression Skills
如何提升自我表达技能
As with most skills, the best way to improve your self-expression skills is to practice them! Self-expression skills include—but are not limited to—the following:
同大多数技能一样，提升自我表达技能的最佳方式，就是练习！自我表达技能包括但不限于：
· Speaking
· Writing
· Body language
· Artistic endeavors (creating music, dancing, etc.)
说
写
肢体语言
艺术活动（音乐创作、舞蹈等）
Author and student learning guru John Ramos agrees; in an answer to the question and answer forum Quora, he provides the following pieces of advice (2016):
作家与学生教导巨匠 John Ramos 在著名问答网站Quora中的一篇回答中，提出了以下建议：
1. Write (almost) everyday… It forces you to find the right words and expressions to convey your message.
2. Emulate your favorite authors’ styles. (Note: you could also emulate your favorite poets, dancers, orators, musicians, etc.).
3. Never lose a chance to speak in public.
4. Apply winning formulas (particularly for public speaking, as there are many tricks and “secret weapons” to help you succeed).
1. （几乎）每天写作。这会强迫你去寻找合适的词汇与语句来传达你的信息。
2. 模仿你最爱的作者的风格（注意：你还可以模仿你最喜欢的诗人、舞蹈家、演说家、音乐家等）
3. 不要放弃任何在公开场合说话或演讲的机会。
4. 应用一些成功方法（尤其是在公开演说方面，在这一方面有很多诀窍和“秘密武器”帮助你成功）
All of the exercises, techniques, activities, and strategies listed below will give you great opportunities to practice your own self-expression skills!
本文下面列出的所有练习、技巧、活动和策略都能够让你充分练习自我表达技巧！
Techniques for Developing Self-Expression
培养自我表达能力的技巧
Martha Graham:
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique. And if you block it, it will never exist through any other medium and will be lost.”
有一种活力、一种生命力量、一种能量，一种蓬勃力量，通过你，表现为你的行动。由于你是独一无二的，这种表现也是独一无二的。如果你阻碍它，它将不会再通过其他任何媒介存在，而且将会一去不返。
01
For Children/培养孩子自我表达能力
Peggy Schmidt from Scholastic Parents proposes the following 7 strategies (and several techniques to implement these strategies) to encourage a child to build their self-expression skills:
关于如何培养孩子的自我表达技巧，来自 Scholastic Parents 的 Peggy Schmidt 提出了以下7种策略（和策略具体执行方法）：
01
Teach your child to interpret spoken and body language.
a. Look at photographs of people expressing different emotions and discuss them.
b. Cut out a cardboard frame to act as a “mirror” and have your child(ren) mimic your expression and identify it.
c. Use everyday situations in your home to reinforce these lessons.
d. Make a game of identifying the emotions that go with a particular tone of voice.
教孩子理解口头语言和肢体语言
a. 观看不同情绪之人的照片，然后讨论他们。
b. 用纸板箱剪出一个框，当做镜子，然后让孩子模仿你的表情，然后说出你的表情的名字。
c. 在家中，利用日常场景，强化这些练习。
d. 找出与特定语调配套的表情，把这当成一个游戏。
02
Reinforce the concept of “personal space” by encouraging your child to:
a. Stay at arm’s length when he or she is talking to someone.
b. Make sure there’s space between him or her and other children when sitting together.
c. Avoid hugging someone he or she doesn’t know well.
d. Refrain from intruding on another child’s space by touching, pinching, or physically annoying him or her.
通过鼓励孩子做以下事情，强化“个人空间”的概念：
a. 当他/她与其他人说话时，应保持一臂的距离。
b. 当与其他孩子坐在一起时，确保互相之间存在一定距离。
c. 对于不是很熟悉的人，不要拥抱。
d. 不要通过触摸、捏或其他令对方讨厌的动作来侵犯另一个孩子的空间。
03
Explain the meaning of idiomatic expressions (explain jokes, idioms, puns, “turns of phrases,” etc.).
解释一些习语的含义（解释笑话、习语、双关语、措辞方式等）
04
Work on the art of conversation.
a. Initiate conversations with your child, particularly when there are no salient distractions around.
b. When you don’t understand something your child says, ask your child what he or she means.
c. Encourage your child to ask you questions and respond attentively to them.
d. Make good eye contact and ask your child to do the same.
e. Encourage your child to stay in control of his or her body when he is talking—no fidgeting or squirming!
f. Work at having successively longer conversations as he or she gets better at self-expression.
g. Have conversations with your child about things beyond routine, everyday stuff.
学习谈话的艺术
a. 主动与孩子谈话，尤其当周围没有明显的会分散注意力的事物时。
b. 当孩子说的话你不懂时，问孩子什么意思。
c. 鼓励孩子向你问问题，并认真向孩子回答。
d. 保持良好的眼神接触，同时也要求孩子这样做。
e. 鼓励孩子在说话过程中控制自己的肢体动作——不要扭来扭去动来动去。
f. 当孩子在自我表达方面有进步后，尝试接下来延长谈话的时间。
g. 与孩子谈论一些日常常规事物之外的事物。
05
Model behavior that teaches the smart way to ask for help or a favor.
a. Explain what the favor is.
b. Rehearse what you’re going to say when you ask for the favor.
c. Have your child listen to your conversation.
示范如何有效寻求帮助。
a. 解释具体需要帮助的事项。
b. 演示寻求帮助时候所说的话。
c. 让孩子仔细听你所说的话。
06
Demonstrate the power of “please” and “thank you” as more than just good manners, but excellent tools.
演示“请”、“谢谢”等词汇的力量，它们不仅只是礼貌用语，同时也是出色的交流工具。
07
Teach your child how to listen and follow directions.
a. Get his or her attention through touch as well as your voice.
b. Be specific about what you want him or her to do.
c. Check for understanding when you ask your child to do something.
d. Compliment your child on following the directions and successfully completing the task (Schmidt, 2001).
教孩子如何倾听，如何听从指令。
a. 通过触摸和声音，让孩子将注意力集中到你身上。
b. 明确告诉孩子你想让她/他做什么。
c. 当你给出孩子任务时，检查孩子的理解程度。
d. 当孩子遵从指令，成功完成任务时，表扬孩子。
02
For Pre-teens and Teens
培养十岁左右孩子的自我表达能力
Follow these 10 tips from the Scholastic Parents Staff to encourage self-expression in your pre-teens and teens:
对于提升十岁左右孩子的自我表达技巧，Scholastic Parents 的员工给出了以下十项建议：
1. Encourage your child to dance to express him- or herself (a dance-focused video game might be helpful here).
鼓励孩子用舞蹈来表达自我（可以使用一个舞蹈类电子游戏）
2. Help your child design a website or blog to share his or her thoughts and feelings with family and friends, or include your child in the process of writing a family newsletter.
帮助孩子设计一个用来与家人和朋友分享其想法和感受的网站或博客，或者和孩子一起做一份“家庭新闻报”。
3. Do a creative and expressive craft with your child, like creating jewelry or painting something without any constraints.
和孩子一起做一个创意手工作品，比如一起做首饰，或随意画画。
4. Celebrate your child’s style by allowing him or her to dress however they’d like (given that it’s age-appropriate).
允许孩子穿任何他/她想穿的衣服，以此来赞美孩子的审美风格（前提是应适合这一年龄段）。
5. Support your child engaging in sports, whether solo sports, team sports, or both.
鼓励孩子参与体育活动，无论是单人活动、团体活动，或二者兼有的活动。
6. Encourage your child to mentor younger children to practice their own skills and do a good deed.
鼓励孩子指导年纪更小的孩子们练习他们自己的自我表达技巧，鼓励孩子做一件好事。
7. Give your child a camera and let him or her snap away!
给孩子一个相机，让孩子随便拍摄。
8. Get outdoors and do a nature-oriented activity together (e.g., take a walk, go for a hike, do some gardening).
一起参与户外活动，或贴近大自热的活动（比如，散步、徒步、整理花园等）
9. Ask your child to take you on a guided tour of his or her classroom, the library, or somewhere else he or she spends a lot of time.
让孩子带你参观他/她的教室、图书馆或其他他/她经常待的地方。
10. Help your child make a video documentary about him- or herself, including their current likes and dislikes, strengths, interests, and passions (Eulberg, n.d.).
帮助孩子制作一个关于她/他自己的纪录片，其中包含他/她当前的喜好和厌恶、有点、兴趣和热爱等。
03
For grownups/培养成人自我表达能力
If you’re looking for techniques to enhance your own self-expression skills, there are some helpful general tips that can give you some guidance. Give these six tips a try:
对于成人，可以尝试以下6种方法：
PART
01
· Speak your truth in the moment. Instead of looking back on a conversation and wishing you had been more honest and authentic. Promise yourself to speak your truth when the opportunity arises, but make sure to speak it with love and kindness.
说自己当时真实的想法。而不是在事后回顾时，希望当初自己能够更坦诚、更真实一些。向自己承诺，当有机会时，一定要说自己的真实想法，但确保以充满爱和善意的方式表达出来。
PART
02
· Widely define yourself. As psychiatrist Thomas Szasz notes, “…the self is not something that one finds. It is something that one creates.” Make sure that your definitions aren’t overly narrow or limiting and keep yourself open to new experiences, talents, interests, passions, and opportunities.
宽泛定义自己。精神学家 Thomas Szasz 说道，“真正的自己，不是一成不变的，而是可以被创造的。”确保你对自己的定义不会太狭隘、太有局限性。让自己对新体验、才能、兴趣、热爱和机会保持开放态心态。
PART
03
· Engage in creative techniques. Use techniques that harness your creativity to expand your potential and enhance your life. Try keeping a daily journal in which you write about whatever comes to mind, keeping an idea book that you carry with you all the time, creating mind maps to help you problem-solve, practicing brainstorming, and creating vision boards to motivate you to follow your dreams.
开展一些创意活动。通过一些可以发挥创意的活动，拓展潜能，提升生活。尝试开始记日记，在日记中记录所有想法；可以做一个创意册，随身携带；可以做思维导图，帮助你解决问题；练习头脑风暴；制作一个愿景板，鼓励你去实现自己的梦想。
PART
04
· Acquire self-knowledge – Know who you are. Don’t let yourself get too caught up in all of life’s little worries; take a break from your daily grind once in a while and assess your life and your feelings about it. Use introspection and reflection to make sure you never become a stranger to yourself.
获得自我认知——知道自己是谁。不要让自己过于耽于生活中的鸡毛蒜皮担忧之中。偶尔也从日复一日的忙碌中暂停一下，评估自己的生活、自己对生活的感受。练习自省、反思，确保不要让自己变成自己眼中的一个陌生人。
PART
05
· Pursue wants and passions voraciously. If your passions and dreams have become victims to the day-to-day stressors, dedicate yourself to keeping them off the metaphorical “backburner.” Make time to pursue your dreams and feed your passions—you won’t regret it!
大胆去追求自己的梦想与热情。如果你的热情和梦想已在现实面前退让，努力避免把它们置于次要位置。找时间去追求你的梦想，追求你的热忱——你不会后悔的。
PART
06
· Develop a keen sense of reality. Your head may venture into the clouds, but your feet should stay firmly on the ground; keep in touch with reality and face your disappointments, setbacks, and unpleasant experiences head-on.
培养强烈的现实感。你可能会志向高远，但你同时也必须脚踏实地。始终直面现实，直面你的失望、挫折和不悦体验。
These are somewhat general tips, but truly committing to them will help you become the master of your own self-expression. For some more specific, practical ideas on improving your self-expression, read on.
上述是一些普通建议，但真地用心付诸实践，会帮助你成为自己的自我表达大师。如果想要一些更加具体、实用的方法，继续读下去。
Activities to Increase Self-Expression for Adults
成年人自我表达能力提升活动
Aside from trying some of the suggestions and techniques listed above, you may want to try some exercises and activities designed to enhance your self-expressiveness.
除尝试上述一些建议和方法之外，你可能还需要一些用于提升自我表达能力的练习和活动。
General Ideas/常规方法
Criss Jami:
“Everyone has their own ways of expression. I believe we all have a lot to say, but finding ways to say it is more than half the battle.”
“每个人都有自己的表达方式。我相信我们都有很多想要表达的东西，但找到表达方式，是成功的一大半。”
To work on improving your capacity for self-expression and encourage your practice of being authentically you, you may find this impressively long list of 75 group activities from the Expressive Therapist website helpful. It includes activities like:
为提升自身的自我表达能力，鼓励自己练习成为真正的自己，你可能会觉得 Expressive Therapist 网站给出的一个包含多达75项活动的清单非常有用。这其中包括：
Inner Child:
Draw yourself as a child on your paper. Add images and words to give this child everything that it needs, including a supportive nurturing parent.
内在小孩：在纸上，把自己画成一个小孩子。用图画或文字，给这个小孩所有它需要的东西，也可以包括一位支持、用心培育他/她的父母。
Inside – Outside Bags/Boxes:
Decorate a bag or box with images and words on the outside to represent the qualities you show to the world. Decorate the inside of the bag or box with images and words that represent the inner qualities that are hidden to most people.
袋子/盒子的内外侧：找一个袋子或盒子，在外侧，用图画或文字的形式描绘你向这个世界所展示的个人品质。在内部，用文字或图画的形式描绘你向大多数人隐藏起来的内在品质。
Inspired Poem
Think of a quote that is meaningful to you and write it at the top of a piece of paper. (A list can be found at http://www.goodreads.com/quotes) Add your own lines below it that expand on the quote in the way you understand it – continue for the rest of the page. Find someone in the group to read your poem for you as you use movement or gesture to express the meaning of your poem.
围绕一句名人名言写诗：想出一句你很喜欢的名人名言，把它写在一张纸上方（关于名人名言，可以参见http://www.goodreads.com/quotes网站）。然后在这句话下方写出你的感悟，一直写下去。然后找同小组的另外一个人向你读出你写的诗句，同时，你用动作或肢体语言的形式来传达你诗作的含义。
Four Elements of You: Discussion:
Passion gives us the will to live and gives shape to our lives.
Fold your paper into four sections. Label each section, The Earth of Me, The Air of Me, The Fire of Me, and The Water of Me. Use image and color to express your passion in life as symbolized by the four elements.你的四大元素：讨论：热爱之物，让我们愿意生活下去，同时也塑造着我们的生活。
将纸折成四个区域，分别标注为：我之土元素、我之空气元素、我之火元素、我之水元素。用图画或不同颜色，表示这四种元素所象征的你的各种热爱事物。
Bardic Circle:
Sitting in a circle, everyone takes a turn sharing something with the group, such as performing a song, a dance, a poem, a joke, or an interesting fact, or teaching a new skill. Everyone is encouraged to be supportive and attentive when others share.
才艺表演：围成一圈坐在一起，每个人轮流表演些什么，或是歌曲，或是舞蹈，或是笑话，也或者是一个有趣的信息，也或者教给大家一个新技能。当别人分享时，其他人应认真倾听并予以鼓励。
As a part of your recovery/作为你恢复过程的一部分
If you’re working your way through addiction, rehabilitation, recovery, or perhaps even striving towards post-traumatic growth, these activities from Summit Behavioral Health might help:
如果你正在努力克服某种瘾症，正在戒除过程或恢复过程之中，或是甚至是想要在遭受创伤之后自我成长，Summit Behavioral Health 推荐的以下活动可能会有帮助：
1. Listen to music to help you identify your feelings; if you are in a group, share out what you learned.
听音乐，帮自己识别自己的感受；如果是在团体之中，与大家分享你所学到或感悟到的内容。
2. Take a mindful walk (stay aware of yourself and your surroundings, make observations about your environment, and avoid judgment as much as possible).
“正念”散步（始终将注意力放在自己和周围环境上，观察周围环境，尽可能避免横加批判）。
3. Write a new ending to a previous event, particularly an event that involved conflict, bad decisions, or mistakes on your part. This will help you learn how to make better choices and stay more optimistic.
对之前发生的一件事情，尤其是包含冲突、错误决策或者自己犯错误的一件事，写一个新的结局。这会帮助你做出更好的选择，更加乐观。
4. Build, create, or restore something to encourage yourself on your own journey toward a healthier, happier you.
建造、创造或修复某样东西，这会鼓励你迈向更健康、更快乐的自己。
5. Create a visual journal using signs, symbols, drawings, or anything else to express your feelings aside from words (2015).
用标志、符号、图画或其他任何东西，创造一个绘图日记，用于和文字一起表达你的感受。
In the workplace/工作场合
If you’re interested in enhancing your self-expression specifically in the workplace, Judith Glaser has some great suggestions (2016):
对于工作场合的自我表达技巧提升，Judith Glaser 提出以下有效建议：
1. Kick off a meeting by asking people to share a recent personal story and a business story that they are enthusiastic or excited about.
召集一次会议，让大家各自分享一个近期发生的个人故事和一个他们非常感兴趣的商业故事。
2. Complete the “What I Respect About You and What I Need From You” exercise to get to know your team better and identify strengths, needs, likes and dislikes, and how to avoid certain pitfalls with your colleagues.
完成“我尊敬你哪一点以及我从你身上需要什么”这一练习，更好地理解你的团队，认识到团队的优势、需求、喜好和厌恶，以及如何避免与同事相处时的某些雷区。
3. Collect your team’s success stories and publish them in a book, pamphlet, or brochure.
搜集团队的成功故事，并以书籍或宣传册的形式打印出来。
4. Publish your organization’s success stories on your company intranet and solicit advice and suggestions from your organization’s members on how to achieve future success.
在公司内网上发布公司的成功故事，并邀请同事围绕“未来如何继续获得成功”给出建议和意见。
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