Getting Real About Wellness
认真对待健康
Positive Speech from Scott Butler on Wellness Day
Scott Butler
World Greatest Speaker certified,
Queens Diamond Jubilee Medal (QDJM),
Canadian Forces Decoration (CD),
Black belt Kenpo Karate, 2017 Canadian Kickboxing Champion,
4 time member of Team Canada kickboxing, boxing,
CISH kickboxing instructor,
floor and CISH ice hockey coordinator,
CISH ESL teacher
世界最佳演说家证书
女王钻石庆典奖章
加拿大部队勋章
美式空手道黑带
2017加拿大跆拳道冠军
CISH跆拳道指导老师
CISH曲棍球，冰球队负责人
CISH EAL老师
I have a question for you, what is your most important relationship? Your most important relationship is with yourself. When somebody asks you how are you feeling today. How do you usually respond? Most people automatically answer with “I’m good!” or something like that. But, do you ever take the time to pause and reflect within to evaluate and become aware of how you truly feel and think on the inside? This is a form of mindfulness and leads toward self-awareness and self-knowledge.
我想问大家一个问题，你最重要的关系是什么?你最重要的关系是你与自己的关系。当有人问你今天感觉如何。你通常如何回应?大多数人会回答“我很好!”或者类似的说法。但是，你是否曾经花时间停下来思索，评估并意识到自己内心的真实感受和想法?这是保持专注的一种形式，它会引导自我意识和自我认知。
There are many people in the world suffering. Their basic human needs are not met. They are hungry, do not have shelter, are not loved by anyone or are completely alone. Certainly, these people are majorly lacking basic wellbeing. I know there are people in this room who feel alone, are suffering physically or are experiencing some form of physical, emotional, mental or spiritual pain. Remember that you are not alone, there are people that care, here in CISH. There are people available to help you. If you are experiencing a lack of wellbeing do not keep it to yourself. Find someone in the school or that you trust and ask for help.
世界上有许多人在受苦。他们的基本人类需求没有得到满足。他们饥肠辘辘，没有栖身之处，没有人爱他们，或者十分孤独。当然，这些人主要缺乏基本的幸福。我知道这里也有人会感到孤独，身体上遭受痛苦，或者正在经历某种形式的身体上、情感上、心理上或精神上的痛苦。记住，在CISH，你并不孤单，这里有关心你的人。有很多人可以帮助你。如果你正在经历一种不健康的状态，不要独自承受。你可以向同学、老师，或者你信任的人寻求帮助。
I want to say early in this presentation that I believe in you. Self-esteem is a central part of wellness and believing in yourself is a very important belief to have.
我想在演讲开始前说，我相信你们。自信是健康的核心部分，相信自己非常重要。
It was difficult for me to move to China away from my family and the culture that I lived in for most of my life. I reached out and told someone in CISH leadership that my wellness had dropped temporarily and a flood of support came to help me during my transition. I am very grateful for this. They helped me understand the culture in Hefei better and showed love and support. In your time of need, reach out and tell the right people. The administration at CISH work hard to ensure the wellbeing of the staff and students of CISH so tell them if you experience a drop in your wellbeing.
对我来说，离开家庭和我熟悉的文化环境，搬到中国是很困难的。我联系了CISH的领导，他们得知我的健康状况暂时不太好之后，向我伸出了援手，帮我转型。我对此非常感激。他们帮助我更好地了解合肥文化，关心支持我。在你需要的时候，告诉他人你需要帮助。CISH的管理人员努力确保员工和学生的健康，所以如果你感觉不太好，请告诉他们。
Personally, when I was a young student, I often lacked a strong sense of well-being. I did not feel good about myself, was bullied a lot and found it hard to believe in myself. Some of you may be able to relate to this but remember that you are not the only person temporarily lacking personal wellbeing and that it is common for many people of all ages to lack wellbeing from time to time in their lives. Since I was young, I have used a range of ideas and strategies to improve my wellbeing. Wellbeing is much more than just physical but physical is one very important part of wellbeing.
就我个人而言，当我还是学生时，我经常缺乏强烈的幸福感。我对自己感觉不好，经常被欺负，很难相信自己。你们中的一些人也许能够理解这一点，但请记住，你并不是唯一一个暂时缺乏幸福的人，许多不同年龄的人在生活中都会时不时地缺乏幸福感， 这是很常见的。从我很小的时候起，我就运用了一系列的想法和策略来改善健康。虽然幸福不仅仅是身体健康，但身体健康是幸福的重要组成部分。
Wellness has many components. Physical wellbeing is only 1 of 7 parts of overall wellness. You also have emotional, social, financial, academic (or work), environmental and spiritual wellbeing. The Emotional part of wellness is how you feel from moment to moment and your overall emotional experience over time. Social wellness is the quality of all of your relationships with other people including your family. Financial wellness is your relationship with money including your beliefs about the purpose of money and your financial habits. Academic (or work) wellness is your experience at school, the quality of your learning and your relationship and feelings about school in general. Your environmental wellness is your ongoing experience with the world around you. Spiritual wellness is your relationship with life itself including your beliefs, what you think your life is for and what is important to you about your life.
健康有很多组成部分。身体健康只是整体健康的7个部分之一。你还拥有情感、社交、财务、学术(或工作)、环境和精神上的幸福。情绪健康的部分是你每时每刻的感受，以及随着时间的推移你的整体情感体验。社会健康是你与他人包括你的家人的所有关系的状况。财务健康是你与金钱的关系，包括你对金钱目的的信念和你的财务习惯。学业(或工作)健康是你在学校的经历，你的学习质量以及你对学校的关系和感觉。你的环境健康是你对周围世界的持续体验。精神健康是你与生活本身的关系，包括你的信仰，你认为生活是为了什么，以及生活中，你认为什么是重要的。
Our life always starts how we think, believe and interact with life. Our life experience and what we achieve in life is always a result of how we think and feel deep on the inside. To meet our spiritual needs, it is important to take time in quiet and reflect on who we are, what is important to us, what we want to improve about our lives and what we want to achieve in our lives. In other words it includes our beliefs, values and goals.
我们的生活总是从我们如何思考、相信和与生活互动开始的。我们的生活经验和我们在生活中取得的成就总是我们内心深处如何思考和感受的结果。为了满足我们的精神需求，花点时间安静地思考我们是谁，对我们来说什么是重要的，我们想改善我们的生活，我们想在生活中实现什么是很重要的。换句话说，它包括我们的信念、价值观和目标。
You all have a spiritual seed deep inside of you. Some of you have started to bloom already and some of you are late bloomers. Never forget that some of the most beautiful flowers bloom later. I recommend having a journal and taking time everyday to reflect and write down how you are feeling, what went well with your day, what you want to improve about your day and the goals that you want to achieve in the short-term and in the longer term. This will help your spiritual life blossom. You need to take responsibility for your wellness. Wellness is too important to leave to chance. Be intentional about creating wellness in your life.
你们每个人内心深处都有一颗灵性的种子。有些人的种子已经开始开花了，而有些人的花盛开的比较晚。永远不要忘记，一些最美的花，是后来才绽放的。我建议你写日记，每天花点时间来反思和写下你的感受，你一天过得怎么样，怎样改善每天的生活，以及你短期和长期的目标。这将帮助你的精神生活开花结果。你需要为自己的健康负责。健康太重要了，不能靠运气。有意识地在你的生活中创造健康。
A great way to enhance your spiritual wellbeing is to contribute to the wellbeing of others. By giving and adding value to other people it is hard to not feel good about yourself. This will also help satisfy your human need for purpose.
增进你的精神健康的一个好方法就是为他人的健康做贡献。通过给予他人和为他人增加价值，你很难不对自己感觉良好。这也会帮助你满足人类对目标的需求。
Another very important part of your personal wellbeing is your emotional wellbeing. You also start to improve your emotional wellbeing through self-awareness. By checking in with yourself and asking yourself how you are feeling in this moment and if your emotional needs are being met. Many people are, at least sometimes, walking around without their emotional needs being met.
个人幸福的另一个重要部分是你的情绪幸福。你也开始通过自我意识改善你的情绪健康。审视自己，问问自己此刻的感觉如何，你的情绪需求是否得到了满足。很多人，至少有时候，在没有满足情绪需求的情况下四处游荡。
When you check in with yourself, you start to identify the problem or what is lacking. You cannot solve a problem that is not well defined. So clarify and define what you think the problem is so you can move toward improving your emotional wellbeing. Then, of course, make a plan to meet your emotional needs. We are human beings and one of our deepest needs is for connection with other people. Sometimes, finding a good friend or someone to talk to who you feel safe with will go a far way toward meeting your emotional needs.
当你审视自己的时候，你就会开始发现问题或不足之处。你不能解决一个没有明确定义的问题。所以，澄清并定义你认为的问题是什么，这样你就可以朝着改善情绪健康的方向前进。然后，当然，制定一个计划来满足你的情感需求。我们是人，我们最深层的需求之一就是与他人建立联系。有时候，找一个好朋友或者找一个能让你感到安全的人倾诉，会大大满足你的情感需求。
A great way to boost your emotional wellness is through random acts of kindness and generosity. This can come in the form of giving a genuine compliment, giving away free smiles, giving a gift or helping someone with a problem or need that they have. Kindness is also demonstrated through being a good listener, giving to a stranger or volunteering in your school or larger community for a cause that is meaningful to you. When we help others, we automatically help ourselves. This is a beautiful thing. When we are friendly, others will want to be our friend and be friendly in return. This is as natural as any other natural law.
促进你的情感健康的一个好方法是通过善良和慷慨的行为。这可以表现为真诚的赞美、微笑、送礼物或帮助有问题或需要的人。善良也可以通过做一个好的倾听者，为陌生人提供帮助，志愿加入学校或更大的社区，从事对自己有意义的事业，以此得到表现。当我们帮助别人，我们也是在帮助自己。这是一件美好的事情。当我们友好的时候，别人便会想要成为我们的朋友，并同样对我们友好。这和其他自然法则一样。
Another very important part of emotional wellbeing is self-love and taking care of yourself. If you are uncomfortable with the idea of self-love, the first thing you need to do is to become comfortable with the idea of self-love. If you say the affirmation “I love myself” or “I like myself” and fell uncomfortable, you need to become comfortable with both saying “I love myself” or “I like myself” and get comfortable with how you feel when you say these positive affirmations.
情绪健康的另一个重要部分是自爱和照顾好自己。如果你对自爱的概念感到不舒服，你需要做的第一件事就是对自爱的概念感到舒服。如果你说“我爱我自己”或“我喜欢我自己”时感到不舒服，你需要在说“我爱我自己”或“我喜欢我自己”时感到舒服，并在说这些积极的肯定时感到舒服。
Taking time to relax and recharge and not feeling guilty for doing so is just as important as a good day of hard work. The balance between the two, in my opinion, is the recipe for a life well lived. Of course, don’t forget to have fun! Some people are naturally able to have a great time almost anywhere. Some other people need to structure their life in a planned way to let loose and have fun. Figure out who you are but ensure that you make time to have fun. Having fun is an important part of loving yourself.
花点时间放松和充电，不要为此感到内疚，这和一天好好工作一样重要。在我看来，两者之间的平衡是让生活过得更好的秘诀。当然，别忘了玩的开心!有些人天生就能在任何地方玩得很开心。另一些人则需要有计划地安排自己的生活，让生活变得轻松愉快。弄清楚你是谁，但要确保你有时间去玩。快乐是爱自己的重要组成部分。
Connection with family and friends cannot be ignored. You may be a shy person or have anxiety around people but to have optimal wellbeing you need to include people in your life. If you are shy, get outside of your comfort zone a little to connect with other people. Practice using eye contact, introducing yourself, sharing information about yourself, asking other people questions, and attending social gatherings.
与家人和朋友的联系是不可忽视的。你可能是一个害羞的人，或对周围的人感到焦虑，但要想拥有最佳的幸福感，你需要让别人进入你的生活。如果你很害羞，那就走出自己的舒适区，与他人交流。练习眼神交流，自我介绍，分享自己的信息，问别人问题，参加社交聚会。
There are several key parts of physical wellbeing: exercise, good nutrition, hydration, consistent quality sleep and relaxation and stress reduction.
身体健康有几个关键部分:锻炼、良好的营养、水分、持续的高质量睡眠、放松和减压。
There is no one “right” type of exercise. Personally, I use a variety of exercises and sports to maintain good physical wellbeing including kickboxing, weight training, running, skipping, stretching and cross fit type exercises. Some of these may or may not be right for you. It is important to find exercises and sports that you enjoy so you do them consistently and continue to stay with them over the long-term. Yoga is becoming very popular and it is great for both body and mind.
没有一种“正确”的锻炼方式。就我个人而言，我会进行各种锻炼和运动来保持身体健康，包括跆拳道，重量训练，跑步，跳绳，伸展和交叉健身类型的锻炼。其中一些可能适合你，也可能不适合你。找到你喜欢的锻炼和运动方式非常重要，你要坚持下去，并长期坚持下去。瑜伽正变得非常流行，它对身心都有好处。
Good nutrition is also personal. If you exercise more you can afford to eat more of certain types of foods. Generally, we should be eating fruits and vegetables for about half of our diet. Then most of us should eat some type of meat or fish protein, some dairy product and some grain product (whole wheat is better). I’ve experience some of the Chinese diet over the last 6 months and it is very different from the North American diet. In many ways it is healthier. Many Chinese foods seem to be vegetable based and include other natural foods too which are best. Processed foods, junk foods, soda pop, foods high in sugar, foods high in salt. white breads should generally be minimized or avoided. Over consumption of these foods are responsible for a lot of the health problems that many Western countries are currently experiencing. We should sip on water throughout the day to stay hydrated. Especially drink a lot of water when you wake up in the morning because you were in the desert all night and during and after physical activity.
营养摄入也是因人而异的。如果你锻炼得多，你就能吃某些食物。一般来说，我们应该多吃水果和蔬菜，水果和蔬菜应该占到我们饮食的一半左右。然后我们大多数人应该吃一些肉类或鱼类蛋白，一些乳制品和一些谷物产品(全麦更好)。我在过去的6个月里体验了一些中国菜品，它和北美的菜品非常不同。在很多方面它更健康。许多中国食物似乎以蔬菜为主，包括最好的天然食物。加工食品，垃圾食品，汽水，高糖食品，高盐食品以及白面包一般应尽量少吃或不吃。过度食用这些食物是许多西方国家目前正在经历的许多健康问题的原因。我们应该多喝水。特别是当你早上醒来的时候，要喝大量的水，因为你整个晚上都在沙漠里，在运动期间和运动后。
Most studies say we need between 7-9 hours of sleep per night, more when you are younger and those should be consistent hours every night.
大多数研究表明，我们每晚需要7-9个小时的睡眠，在你年轻的时候需要更多的睡眠，这些时间应该是每晚固定的。
Most of you don’t have to worry too much about finances right now but it is important to develop a healthy relationship with money. What does money mean to you and what purpose does it serve in your life? Some people have an unhealthy relationship with money. For some people, money is their ruler and they live their life to make more money.
For many other people, they do not value money and they spend more than they have and have problems managing their money in a balanced way. Many other people believe they are not deserving of money or that money is the root of all evil. You can change your relationship with money and shape what money means to you. Your beliefs can change through conscious effort.
大多数人现在不必担心财务问题，但正确对待金钱是很重要的。金钱对你来说意味着什么?它在你的生活中发挥着什么作用?有些人的金钱观不太健康。对一些人来说，钱是他们的统治者，他们的生活就是为了赚更多的钱。对一些人来说，他们不重视钱，他们花的比他们赚的多，他们不会在赚钱和花钱中找到平衡。有些人认为他们不配得到钱，或者钱是万恶之源。你可以改变你与金钱的关系，重新定义金钱的意义。
For me money has several purposes. First, it is one measurement of what value I give to the world. Second, money saved and wisely invested provides financial security and freedom. Third, it is a means to meet my needs and enjoy life. Last, it is a means to give to the world, help my family and contribute to the causes that are important to me in my life.
对我来说，钱有几个用途。首先，这是衡量我给世界的价值的一种方法。其次，存钱和明智的投资提供了经济安全和自由。第三，它是满足我的需要和享受生活的一种手段。最后，它也是一种贡献世界的方式，帮助我的家人，为我生命中重要的事业做出贡献。
Sometimes in life, something will happen and you will have no control over it. Then you need to be resilient. Being resilient means accepting what has happened in your life, that you cannot change it and learning to have a positive attitude and not letting what happened bring you down. It could be a health issue, your parents may move somewhere you do not like, someone may treat you very poorly or you may fail something or lose something. Then you choose your attitude toward it. You can decide what the experience means to you.
有时候在生活中，有些事情会发生，你无法控制。那么你需要坚韧不拔。坚韧不拔意味着接受你生命中已经发生的事情，你无法改变它，学着积极对待，不要让发生的事情让你沮丧。这可能是一个健康问题，你的父母可能搬到你不喜欢的地方，有人可能对你不好，或者你可能会失败或失去一些东西。正确对待。你可以决定这段经历意味着什么。
How you think and feel from moment to moment including how you feel about yourself will ultimately influence what decisions you make, what habits that you will install in your life and your overall state of wellbeing. You can become aware of these things and take control of how you feel and think about yourself and your life. Make a decision to make wellbeing your highest priority in your life. Shape outstanding daily habits that will lead your life in an outstanding direction. I wish for you the highest levels of wellbeing and a life full of joy, success and happiness. You all deserve it.
你每时每刻的想法和感受，包括你对自己的感觉，最终会影响你做出什么样的决定，你将在生活中养成什么样的习惯，以及你的整体健康状态。你可以意识到这些事情，控制自己的感受，思考自己和自己的生活。做一个决定，让幸福成为你生命中最重要的事情。养成优秀的日常习惯，将你的生活引向一个优秀的方向。我祝愿你们幸福美满，生活充满欢乐、成功和幸福。这是你们应得的。
To conclude, what will you do to enhance your wellbeing? What areas of your life should you focus on to enhance your wellbeing? Thank-you.
总而言之，你会做什么让自己更快乐? 你应该关注生活的哪些方面来让自己变得快乐? 谢谢。
