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国旗下演讲丨2025-2026学年第一学期第11周升旗仪式
2025-11-12
Host
温祥竣是 Ricky/ 李汶泽是 Vincent
学生代表
Student Representative
Greetings
my name is Jasmine
Have you ever found yourself scrolling through your phone, feeling a little down, even though nothing particularly bad has happened? I have.
We live in a world that's always on the go, pushing us to be productive, social, and connected. But sometimes, in this constant rush, we miss the small, beautiful things right in front of us. We feel lonely not because we're alone, but because we don't know how to be with ourselves.
Today, I want to talk about three simple but powerful ways to shift our mindset: to notice the beauty around us, to embrace solitude, and to turn loneliness into a friend."
First, let's talk about seeing the good. It's easy to take for granted the sunrise that paints the sky pink, the sound of a stream，or the warmth of a cup of tea in your hands. These moments aren't grand, but they are everywhere.
Second, learning to be alone. Solitude doesn't have to mean loneliness. It's a chance to reconnect with ourselves—to read that book we've been ignoring, to walk in nature without checking our phones, or to just sit quietly with our thoughts.
I used to panic when I had to spend time alone. Now, I look forward to it. It's in those quiet moments that I've found clarity and peace."
So, changing a sad mindset isn't about ignoring our feelings. It's about balancing them with awareness—awareness of the beauty around us, and awareness of the strength within us when we're alone.
The next time you feel down, pause. Look up at the sky. Notice the way sunlight filters through the trees. And when you find yourself alone, don't reach for your phone. Sit with it. Breathe. You might be surprised by what you discover—peace, clarity, or even a new hobby.
Let's stop chasing constant happiness and start embracing the fullness of life—the ups, the downs, and the quiet moments in between.
Thank you for your listening！
大家好
我是Jasmine
你有没有发现自己在滚动手机时感觉有点沮丧，尽管没有发生什么特别不好的事情？我有时会有这样的情况
我们生活在一个总是在变化、运转的世界里，这促使我们需要富有成效、社交和联系。但有时，在这种不断的匆忙中，我们会错过眼前那些小而美好的事物。我们感到孤独并不是因为我们独自一人，而是因为我们不知道如何面对孤独
今天，我想谈谈改变我们心态的三种简单而有力的方法：注意到我们周围的美，拥抱孤独，再把孤独变成朋友。”
首先，我们有很多生活中的美好。比如粉红色的日出、小溪的声音，或手中一杯温暖的茶。这些时刻并不盛大，但它们无处不在。
第二，学会独处。孤独不一定意味着无聊或孤身一人，这是一个与自己重新联系的机会——阅读我们一直忽视的书，在不看手机的情况下在大自然中行走，或者只是静静地坐着思考。
当我不得不独处时，我曾经惊慌失措。现在，我期待着它。正是在那些安静的时刻，我找到了清晰与平静。”
所以改变悲伤的心态并不是忽视我们的感受。这是关于平衡它们与意识——意识到我们周围的美，以及意识到我们独自一人时我们内心的力量。
下次你感到沮丧时，可以试着暂停一下。仰望天空。注意阳光穿过树木的方式。当你发现自己独自一人时，不要伸手去碰你的手机。坐下来，深呼吸。你可能会对你发现的东西感到惊讶——和平、清晰，甚至是新的爱好。
我们可以暂时放慢脚步追逐幸福，开始拥抱生活细节里的充实——用心品味生活里的起伏和其中的安静时刻。
感谢您的聆听
教师代表
Teacher Representative
Hello everyone! It’s such a privilege to stand here and share a topic close to many of us: Refuse mental internal friction, and be yourself.
First, let’s clarify what mental internal friction really is. It’s that tangled feeling we get when we chase a goal or meet a need—endless worries, anxiety, or conflicting thoughts that drain our energy. Over time, it can even mess with our daily life and work. I’m sure many of us have felt this way, right?
Let’s talk about its common signs. Maybe you’ve felt mental exhaustion—always tired, no energy, even rest doesn’t help. Or self-doubt—questioning your abilities, your choices, replaying every decision in your head. There’s also indecision—stuck when choosing, too scared to pick one way. Then there’s anxiety—worrying about the future, fearing you can’t keep up or meet others’ expectations. Some of us even have perfectionism—pushing too hard for “perfect,” hating our own flaws. And let’s not forget mood swings—feeling unstable, easily upset by small things.
The good news is, we can break free from it. Here are simple, practical steps:
First, acknowledge your emotions, don’t fight them. If you feel anxious, say "I’m anxious right now" instead of forcing yourself to "stay positive." Suppressing emotions only makes them stronger.
Second, let go of perfect. No one’s flawless! Setting small, realistic goals—like "finish this task well" instead of "be the best at it"—takes off the pressure.
Third, focus on what you can control. We can’t predict the future, but we can choose how to react. Try the tomato method for work, or meditate for 5 minutes a day to calm your mind.
And don’t forget to ask for help. Talking to a friend or family member about your worries isn’t weakness—it’s how we lighten the load.
Mental internal friction is common, but it’s not unbeatable. By accepting our feelings, ditching perfection, staying focused, and leaning on others, we can become calmer, more confident versions of ourselves.
I hope all of us can step out of mental internal friction—be positive, be stable, and be true to ourselves.
That’s all. Thank you for listening!
拒绝精神内耗，做真实的自己
大家好！能站在这里，和大家分享一个我们许多人都息息相关的话题，我感到十分荣幸，那就是：拒绝精神内耗，做真实的自己。
首先，我们要明确，到底什么是精神内耗。它指的是当我们追逐目标或满足需求时，产生的那种纠结感受 —— 无尽的担忧、焦虑，或是相互矛盾的想法，这些都会不断消耗我们的精力。长此以往，它甚至会扰乱我们的日常生活与工作。我相信，我们很多人都有过这样的感受，对吧？
接下来，我们聊聊精神内耗常见的表现。或许你曾感到精神疲惫 —— 总是觉得累、没力气，即便休息了也无济于事。又或者产生自我怀疑 —— 质疑自己的能力、自己的选择，在脑海里反复回想每一个决定。还有可能表现为犹豫不决 —— 面临选择时陷入停滞，不敢做出任何一个决定。另外，焦虑也是常见表现之一 —— 担心未来，害怕自己跟不上节奏，或是达不到别人的期望。我们中有些人甚至会追求完美主义 —— 过分强求 “完美”，无法接受自己的缺点。还有一点不能忽视，那就是情绪波动 —— 情绪不稳定，很容易被小事惹恼。
不过好消息是，我们完全可以摆脱精神内耗的困扰。以下是几个简单且实用的方法：
接纳自己的情绪，而非与之对抗。如果你感到焦虑，就告诉自己 “我现在很焦虑”，而不是强迫自己 “要保持积极”。压抑情绪只会让它变得更强烈。
放下对完美的执念。没有人是毫无瑕疵的！设定一些微小且切实的目标，比如 “把这项任务做好”，而不是 “把这件事做到最好”，这样能减轻心理压力。
专注于自己能掌控的事。我们无法预测未来，但可以选择如何应对。工作时可以尝试番茄工作法，或者每天花 5 分钟冥想，让内心平静下来。
此外，别忘了寻求帮助。向朋友或家人倾诉自己的烦恼，这并非软弱的表现，而是我们减轻心理负担的方式。
精神内耗很常见，但并非无法战胜。通过接纳自身感受、摒弃完美主义、保持专注，并依靠身边人的支持，我们就能成为更从容、更自信的自己。
我希望我们每个人都能走出精神内耗 —— 保持积极，稳住心态，做真实的自己。
我的演讲到此结束，谢谢大家的聆听
