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A 3 Step Guide To Believing In Yourself
雪莉·李·拉尔夫:建立自我信念的三步指南

2026-10-19 • TED Learning Garden
📝 Notes

这场演讲不仅是一次获奖感言,更是一篇结构完整、充满情感共鸣的励志演讲。演讲者(Sheryl Lee Ralph)深谙舞台艺术和沟通技巧,她成功地将个人的成功故事提升到了一个关于“自我价值”的普遍哲学层面。

从这场演讲中,我们可以学习到以下十个非常高级且实用的演讲技巧。

🎙️ 一、 演讲的结构和框架技巧(Structure)

1. 强大的“钩子”(The Hook)式开场

  • 技巧: 不要用空泛的感谢开始。用一个充满戏剧性、情感浓度高、或者具有表演性质的元素开场。
  • 学习点: 她从歌唱("I am an endangered species")开始,瞬间将观众带入一个充满活力和故事性的情境。开场就建立了她的艺术身份和强大的气场。

2. 明确的“三点论”结构(Rule of Three)

  • 技巧: 当你需要传授知识或核心观点时,将内容拆分为三点(或三个小组)。人类的大脑更容易记住三组信息。
  • 学习点: 她将整个演讲的重点提炼为三个行动原则:“看(See)→想(Think)→做(Act)”。这个结构清晰,让人容易跟进和记忆。

3. 从小故事到大结论的升华(Zooming Out)

  • 技巧: 用一个具体的、可感知的个人经历(小故事)来支撑一个宏大、抽象的人生道理(大结论)。
  • 学习点: 她没有只是说“要相信自己”,而是用“三岁时在镜子前”和“与导演的对话”这些极具画面感的经历来证明“相信自己”的价值。这让她的道理更具说服力和重量感。

🎤 二、 情感和连接技巧(Connection & Emotion)

4. 展现适度的脆弱和真实(Vulnerability)

  • 技巧: 真正的共鸣源于真实。演讲者不害怕分享失败、经历的困难(如“十年的’不’”,“感到气馁”)。
  • 学习点: 她并没有将自己描绘成一个完美的成功人士,而是将“挣扎”(struggle)作为主题的一部分。这种真诚的脆弱,反而让她更有人性光辉,更能连接到正在经历低谷的观众。

5. 锚定普遍的“时代痛点”(Relatability)

  • 技巧: 将个人故事提升到社会层面,讨论当代人普遍关心、但又不太容易说出口的话题。
  • 学习点: 她提到了“疫情的压力”、“政治分歧”、“心理健康”、“气候变化”等巨大的社会压力。这使得她的励志演讲,一下子从“个人成功学”升级成了“时代精神慰藉”,让所有观众感觉“她说的就是我正在经历的”。

6. 运用自嘲和幽默感(Humor)

  • 技巧: 在最严肃的时刻植入自嘲或机智的笑料,起到放松气氛、吸引注意力、稳固个人魅力的作用。
  • 学习点: 她提到自己第一次上金球奖时的“震惊到不知如何站上台子”(shooketh into disbelief),以及提到“Emmy”、“Grammy”、“Oscar”、“Tony”等各种奖项的玩笑组合,既机智又减轻了气氛,让她的表达更流畅。

🎭 三、 语言和表达技巧(Delivery & Language)

7. 叙事细节的画面感(Vivid Imagery)

  • 技巧: 不要只用抽象的词汇,要用能让观众“看得到”、“听得到”、“感觉得到”的细节。
  • 学习点: 例如,描述在三坡学区里,“只有照镜子时能看到的黑人”。描述从镜子前得到母亲的叮嘱:“你是橡皮,他们是胶水。” 这些画面和对话都是极强的心理冲击点。

8. 有节奏感的停顿和重音(Pacing & Pauses)

  • 技巧: 演讲不是一口气说完的。在关键转折点、重要观点、或者情感爆发点之前,一定要制造“停顿”(Pause)。
  • 学习点: 当她从“经历过那么多’不’之后”过渡到“我开始思考(I started to think)”时,停顿是必须的,它为观众建立悬念和心理期待,让后续的顿悟显得更有力。

9. 强烈的互动性和呼吁(Call to Action)

  • 技巧: 演讲的结尾,绝不能只是“谢谢”。必须给听众一个明确、可执行的、能让他们立刻带走的“任务”(Homework)。
  • 学习点: 她最后的挑战:“我挑战你们,开始一个意义深远的实践:看着镜子,爱你们所看到的。如果不能爱,就尊重。如果不能尊重,就鼓励。” 这是一套完整的升级路径,给听众一个即时可执行的心理流程。

🔟 极具个人特色的情感表达(Personal Signature Style)

  • 技巧: 找到自己的“标志性表达”——可能是特定的肢体语言、一个口头禅,或是用音乐的引用。
  • 学习点: 她最后用唱歌的方式结束,回归了她的艺术根源,这种“身心合一”的完美收尾,让她整个演讲具备了高度的艺术性,让人难忘。

💡 总结给你的核心建议

如果你想学习她的技巧,核心原则是:“真诚(Authenticity)+ 结构(Structure)+ 细节(Detail)”。

  1. 真诚比完美重要: 不要害怕谈论失败和不足。你的脆弱才是你最强大的连接点。
  2. 准备好故事,而不是论点: 不要写“我的三个建议”,而是写“三个让我深刻改变人生的故事”,然后从故事中提炼出建议。
  3. 排练停顿的艺术: 在你觉得气氛最激动、观点最关键的地方,一定要停顿 2-3 秒。让观众有时间消化你刚刚说的话,提升冲击力。
🖊 双语精读 (Bilingual Transcript)
0:01.080
(Singing) I am an endangered species
(唱歌)我是个濒危物种,
0:07.962
(Applause and cheers)
(掌声、欢呼声)
0:10.006
But I sing no victim song.
但我不是在哭天抢地。
victim ˈviktim
n.受害者;牺牲者;被害者;自找苦吃的人;受骗的人
0:16.763
I am a woman.
我是个女人。
0:20.391
I am an artist.
我是个艺术家。
0:24.645
And I know where my voice ... belongs.
我知道 我的声音…… 该去向何处。
0:41.996
(Applause and cheers)
(掌声、欢呼声)
0:49.003
Now, you might have heard me sing that song. It was September 12th, 2022, right after Amy Poehler and Seth Meyers said, "And the winner is, Sheryl Lee Ralph!" What!? I had just won the Emmy Award for Best Supporting Actress in a comedy for my role as Mrs. Barbara Howard on your favorite TV show, "Abbott Elementary."
你也许听我唱过这首歌。 那是在 2022 年 9 月 12 日, 就在艾米·波勒(Amy Poehler)和 塞斯·梅耶斯(Seth Meyers)宣布 “获奖者是 雪莉·李·拉尔夫 (Sheryl Lee Ralph)!”之后。 什么!? 我刚获得了艾美奖 喜剧类剧集最佳女配角, 凭借我在你最爱的电视剧 《小学风云》(Abbott Elementary)中 饰演的芭芭拉·霍华德女士 (Barbara Howard)一角获奖。
1:28.084
(Cheers)
(欢呼声)
1:29.919
Oh, yes. And I was shocked. As the children would say, shooketh into disbelief. Oh, my goodness, it was my first time at the Emmys and I won. Yes! And I got to tell you, in that moment, I was so stunned into disbelief that I don't know how I got up on the stage. There I was, just listening to that roar of applause. Mm mm mm. And my whole career flashed right there in front of me. Starting with 19-year-old Sheryl Lee in her first movie being directed by the great Sidney Poitier. Oh, yeah, you can clap that.
没错。 我惊呆了。 小朋友们会说,“吓尿了”。 天哪,这是我第一次 被艾美奖提名,还获奖了。 耶! 我必须得说, 当时, 我简直不敢相信, 我都不知道我是怎么上台的。 我沉浸在雷鸣般的掌声中。 嗯!嗯!嗯! 我的整个职业生涯从我眼前闪过。 一切的开始是 19 岁的雪莉·李 参演的处女作, 由伟大的西德尼·波蒂埃 (Sidney Poitier)执导。 当然,送上掌声吧。
roar rɔː
vi.吼叫,喊叫,咆哮;哄堂狂笑;轰隆震响;喧闹;(马)喘鸣 vt.怒吼,叫喊;因吼叫而…;大笑
2:26.100
(Applause)
(掌声)
2:29.228
Followed by ten years of “no” after “no” after “no.” Before the next film role came about. But I filled in that time with TV and more "nos" and more rejection until I made it big on Broadway in what has become the iconic musical of the '80s, because I say so,
接下来的十年,就是连续不断的 “不”、“不”、“不”。 直到我接到下一个电影角色。 但在这段时间里, 我也尝试了电视角色, 更多的“不”,更多的拒绝, 直到我在百老汇崭露头角, 该剧成为了 80 年代的 代表性音乐剧, 这话是我说的,
2:56.380
(Laughter)
(笑声)
2:57.506
"Dreamgirls."
《梦想女孩》(Dreamgirls)。
2:59.258
(Applause)
(掌声)
3:01.594
And boy, did I learn a lot of life lessons there. And I mean, after so many moments of doubt, disbelief, there I was, on that Emmy stage, with this huge sign in front of me flashing "Stop now," "Stop now," "Stop now." And I started to think, “My God, what if I had stopped after all of those ‘nos?’ What if I had stopped after all of those moments of feeling defeated? What if I had stopped?" I wouldn't be standing there for that golden moment.
我在这儿可学到了不少人生教训。 我经历了这么多怀疑困惑的瞬间, 来到了这里,艾美奖的舞台上, 眼前有一个巨大的标牌闪烁着,写着 “停下吧”、“停下吧”、“停下吧”。 我开始思考, “天哪,如果我在这么多‘不’之后, 就这么停下了会怎么样? 经历了这么多次打击, 我就停下了会怎么样? 我停下了,会怎么样?” 我就不会站在那里, 享受那个黄金时刻。
defeated diˈfiːt
n.击败;(被)征服 [法律]无效 vt.击败;(使)挫折 [法律]使无效
3:44.804
But right now, many of us, we are feeling ... deeply challenged trying to hold on and believe in ourselves, and I do not mean in a toxic way. I am talking about a way that comes from confidence, the kind of confidence that can keep us moving forward when we are feeling like we are carrying the weight of the pandemic, trying to figure out all of this political division, fighting all of the mental, physical, social violence in our homes, in our communities, to climate change, social media. It's a lot. Making it hard to believe in the goodness in the world. And harder still to believe in the goodness of ourselves. This is a rough time, people, and our mental health is suffering. We all need a checkup from the neck up.
但现在, 很多人都感觉 很有困难。 坚持下去, 相信自己, 我说的不是跑偏的那种。 我说的是来自自信心的方式, 这种自信让我们可以不断向前, 让我们可以面对 疫情的重担, 在政治分裂中搞清楚情况, 与家庭中、社区中的 心理、身体、 社会暴力抗争, 还有气候变化、社交媒体。 有很多要面对的事。 让人很难相信世界上好的一面。 更让人难以相信自己身上好的一面。 这是个艰难的时期,各位, 我们的心理健康备受煎熬。 我们都该查查脑子。
📝 My Note
现在,还增加了一个,面对AI
5:02.340
(Laughter)
(笑声)
5:04.383
And I don't mean -- yeah, it's OK. You feel me, thank you.
我不是说……好吧。 你懂的,谢谢。
5:07.845
(Applause)
(笑声)
5:09.138
And I don't mean just medicine. I actually mean reframing our thinking of our ability to believe in ourselves.
我不是说仅凭药物治疗。 我想说的是重塑我们 关于相信自己的能力的想法。
5:27.114
Now I know, you see me on TV, in magazines, on movie screens, and you might be thinking to yourself, "What does she know about struggling to believe in herself?" Well, let me tell you something. I do not look like my journey.
我知道, 你会在电视、杂志、 电影荧幕上看到我, 你也许会想 “她怎么会知道 相信自己有什么难的?” 我想告诉你。 我和我的历程不太相符。
5:46.258
(Laughter)
(笑声)
5:47.968
(Applause)
(掌声)
5:53.808
Oh, I've been through a few things. And the struggle is real. But I have learned something in my life. That there are three things that we all must do in order to believe in ourselves.
我经历过很多事。 确实挣扎过。 但我在人生中学到了一些东西。 我们都得做这么三件事, 才能相信自己。
6:15.746
Number one. First, we need to see ourselves. I mean, really, truly, deeply see ourselves for who and what we are in order to believe in ourselves. I’m a child of the ’60s, and that was hard. Oh. In the third grade, I tested out of public school into a fancy private school where the only Black person I saw every day was the one who looked back at me in the mirror. I was by myself, and I was all alone. And the things that were said to me, and I'm not talking about just the kids, but the adults, too. And when I would come home from school crying the ugly cry, my immigrant Jamaican mother would sit me down in front of the mirror and ask me, "Do you see an N-word? Do you see a liar? Do you see a big-lip monkey? No! So dry your eyes. And when you go back to school, remember, you are rubber, they are glue. And every ignorant thing they say about you bounces off of you and sticks to them."
第一。 首先,我们得看清自己。 确确实实地看清自己, 深刻地认识我们是谁,是什么, 才能相信自己。 我生于 60 年代,这很难。 唔。 读三年级时, 我从公立学校转入了 一所高级的私立学校, 我每天见到的唯一一个黑人 就是镜子里看着我的那一位。 我只有我自己,孤身一人。 那些别人和我说的话, 不仅是孩子, 还有大人说的话。 当我放学了回家, 哭得梨花带雨时, 我那来自牙买加的移民母亲 让我坐在镜子前, 问我: “你看到那个 N 开头的词 (“黑人”的蔑称)了吗? 你看到了一个骗子吗? 你看到厚嘴唇猴子了吗? 没有! 所以擦干眼泪。 等你回学校的时候,记住, 你是块橡皮, 他们是胶水。 他们对你说的无知之词, 都会反弹,贴在他们身上。”
bounce bauns
vi.(球)弹起;(人)跳跃;迅速恢复(正常) [口语]退票,被拒绝付款而退回 vt.使跳起;拍(球);解雇;放逐 n.跳起;弹跳;弹力
7:59.892
(Applause)
(掌声)
8:06.982
And I believed her. And it didn't hurt. So much. Because I believed.
我相信了她。 我就不会因此伤心了。 好太多了。 因为我相信。
8:18.035
Number two. We've got to think. Think about ourselves in order to believe in ourselves. Growing up, my dad had a sign on his desk. And it said, "Think." "Think." Oh, I did not know how valuable and powerful the simple act of thinking was until I came back to Hollywood from my triumphant run on Broadway, and I had this meeting with a big studio Hollywood casting director. Oh, I was so excited. I walked in and he looked at me and he said, "Hm. Everybody knows you're a beautiful, talented Black girl. But what do I do with a beautiful, talented Black girl? Do I put you in a movie with Tom Cruise? Does he kiss you? Ugh. Who goes to see that movie?"
第二。 我们得思考。 考虑自己才能相信自己。 在我长大的过程中,我爸一直 在他的桌上贴着这样一个标识。 写着:“思考。” “思考。” 我都没想到仅仅思考一下 是多么有价值、有力量, 直到我结束了百老汇的 叫座演出重返好莱坞, 与来自好莱坞一家大型工作室的 选角导演进行了会面。 哦,我太激动了。 我走了进去,他看着我,说道: “嗯。 大家都知道你是个美丽 又有才华的黑人女孩。 但我该让这美丽又有才华的 黑人女孩去做些什么呢? 我该让你去和汤姆·克鲁斯 一起拍个电影吗? 他要吻你吗?呕。 谁要看这电影啊?”
triumphant traiˈʌmfənt
a.成功的;得意扬扬的;耀武扬威的;壮丽的;辉煌的
9:28.731
(Laughs)
(笑声)
9:31.567
I could not believe that that man had just said that to me, to my face. And he hurt me. He hurt me so deeply, I was actually thinking about quitting. Until ... I started to think. And I thought about what he said. He said that everybody knew that I was a beautiful, talented Black girl.
我不敢相信 这个人就这么直接 当着我的面说了这种话。 他伤害了我。 他深深地伤害了我, 我都想着要放弃了。 直到…… 我开始思考。 我思考了他的话。 他说,大家都知道 我是个美丽又有才华的黑人女孩。
10:05.059
(Laughter)
(笑声)
10:06.310
(Cheers and applause)
(欢呼声、掌声)
10:11.982
And that I deserve to be cast in movies with the likes of Tom Cruise, and he should kiss me.
我还配和汤姆·克鲁斯这样的人 一起演电影, 而且他还应该吻我。
10:20.824
(Applause)
(掌声)
10:23.202
(Laughs)
(笑声)
10:24.536
So what was meant to break me did not break me, it built me up. I believed that man, I believed what he said. And I walked out of there giving myself permission to take up space in Hollywood, knowing that I belonged there no matter what anybody thought about me.
本该击垮我的话没有击垮我, 而是让我成长了。 我相信了那个人, 相信了他所说的。 离开时,我相信自己有本事 在好莱坞占得一席之地, 清楚我就属于那里, 无论别人对我有何看法。
10:45.057
(Cheers and applause)
(欢呼声、掌声)
10:52.189
Thirdly. We've got to act like we believe in ourselves. Oh, yeah. Because when we believe in ourselves and act on it, we create possibilities that never would have been possible had we not just believed. OK, so I will tell you another story. I will never forget walking into one of those crowded Hollywood rooms, and I see Harry Thomason, producer Harry Thomason, who is married to Linda Bloodworth-Thomason, writer, creator of the series "Designing Women." I walk right up to Harry and I say, "How can it be, that after all of these years Anthony has not had a relationship with a Black woman? After all, the show takes place in Atlanta, Georgia."
第三, 我们得表现出相信自己。 没错。 因为如果我们相信自己, 还表现了出来, 我们就能创造出仅凭相信自己 不可能实现的新可能。 好,我想再讲一个故事。 我永远不会忘记有一次 我走进一个拥挤的好莱坞房间, 看到了哈里·托马生(Harry Thomason), 制片人哈里·托马生, 太太是琳达·布拉德沃斯-托马生 (Linda Bloodworth-Thomason), 她是电视剧《设计女王》 (Designing Women)的编剧和创作者。 我直接走向哈里,说道: “怎么可能这么多年来 安东尼都没有和黑人女性谈过恋爱? 这个电视剧可是发生在亚特兰大, 佐治亚州啊。”
11:50.038
(Laughter)
(笑声)
11:53.125
He looked at me, took a step back and said, "Who are you?" I said, "I'm Sheryl Lee Ralph." And he said, "OK. Have your people call my people and we will see what we can do."
他看着我,后退了一步, 说:“你谁啊?” 我说:“我是雪莉·李·拉尔夫。” 他说:“好吧。 让你的人给我的人打个电话, 我们来看看能做些什么。”
12:13.729
And guess what happened?
猜猜发生了什么?
12:15.522
(Laughter)
(笑声)
12:16.899
I got cast as Etienne Toussaint Bouvier, Las Vegas showgirl turned Anthony's wife for the final season of "Designing Women."
我出演了艾蒂安·图桑·布维耶 (Etienne Toussaint Bouvier)一角, 拉斯维加斯的歌舞女郎, 在最后一季《设计女王》中 成为了安东尼的妻子。
12:29.787
(Cheers and applause)
(欢呼声、掌声)
12:31.205
Oh, yeah.
就是这样没错。
12:33.415
Against all odds, once again, I gave myself permission to take up space, believing that I belonged. I believed that if Sheryl Lee did the work of honing her craft, building solid relationships and stayed ready so she didn't have to get ready, anything was possible. Heck, winning an Emmy. A Grammy. An Oscar. A Tony. EGOT it, baby.
我再一次披荆斩棘, 为自己争取了一席之地, 相信我就属于这里。 我相信如果雪莉·李磨练技艺、 建立坚实的人际关系, 时刻准备着, 这样都不需要特意准备, 那么一切皆有可能。 嘿,赢得一座艾美奖。 一座格莱美奖。 一座奥斯卡奖。 一座托尼奖。 不在话下。
13:12.663
(Cheering)
(欢呼声)
13:14.915
So ... When you leave this room today, I challenge all of you to start a meaningful practice of looking in the mirror and loving what you see. Believe in what you see.
所以…… 希望今天你在离开 这间房间的时候, 我想邀请所有人 试一试这个有意义的动作, 看看镜子, 爱你所见。 相信你所见。
13:35.227
If you can't love it, then respect it. And if you can't respect it, then encourage it. If you can't encourage it, empower it. And if you can't empower it, please be kind to it.
如果你无法爱它,那就尊重它。 如果你无法尊重它,那就鼓励它。 如果你无法鼓励它, 那就给予它力量。 如果无法给予它力量, 那就善待它吧。
13:53.620
(Applause)
(掌声)
13:59.710
The greatest relationship, the greatest one you will ever have is with yourself. Believe me. Have faith in yourself. Believing that faith can make broken wings fly. And we deserve to soar. Remember, maybe one of these days when you pass the mirror and you catch a glimpse of yourself, remember, I told you this. That is what believing looks like. And don't you ever, ever, ever give up on you.
最好的关系, 你能拥有的最好的关系, 是和你自己之间的。 相信我。 相信你自己。 相信你自己能让你的折翼高飞。 我们都值得展翅翱翔。 记住, 也许有一天你经过一面镜子, 瞥见自己, 记住,我和你说过这些话。 这就是相信的样子。 请你永远、永远、 永远不要放弃自己。
14:57.100
I am Sheryl Lee Ralph, and I love you just the way you are.
我是雪莉·李·拉尔夫, 我喜欢你本来的样子。
15:06.193
(Singing) Believe in yourself
(唱歌)相信你自己,
15:10.155
As I believe in you
像我相信你那样。
15:19.665
Thank you.
谢谢。
✨ 核心思想提炼 (AI Summary)

演讲的核心观点是,在面对现代社会各种压力和不确定性时,我们最艰难的挑战是相信自己。演讲者分享了自己克服职业瓶颈的经历,并提出了一个三步走的自证信念的框架:必须真正地“看见”自己,用积极的念头“思考”自己,并以行动来证明自己值得。她强调,与自己建立最深层、最积极的关系,是实现自我价值和飞翔的关键。

回望职业生涯的低谷与觉醒

  • 演讲者分享了自己获得艾美奖的经历,回顾了充满“不”与质疑的职业道路,体会到人生低谷时如果轻易放弃,可能错过成功的机会。
  • 她指出当前社会处于动荡时期(疫情、政治分歧、气候变化等),使得人们普遍面临精神压力,难以相信世界的美好,更难以相信自己的价值,因此需要进行一次深层次的心态调整和信念重塑。

重建自我信念的三个支柱

  • 第一步:看见自己(See ourselves)。真正的信念源于对自身身份的深刻认知。她以个人经历为例,强调即使外界用负面言论攻击,也必须坚定地看到自我内在的价值,从而不受伤害。
  • 第二步:思考自己(Think about ourselves)。思考的力量至关重要。当遭受外界否定时,她学会在内心反驳这些批评,将负面的评价转化为对自己能力和价值的肯定,使批判成为成长的动力。
  • 第三步:行动证明自己(Act like we believe in ourselves)。只有将信念内化为行动,才能创造可能性。演讲者鼓励大家要有勇气去占据自己应得的空间,相信自己的实力和准备,最终能成就非凡的成功。
✦
Keep Learning,
Keep Growing
希望这份精心制作的学习报告能为你的成长带来启发与力量。知识无界,步履不停。
"The beautiful thing about learning is that nobody can take it away from you."
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