Have you ever been diagnosed with depression or seriously suspect yourself of having it is?

你被確診過憂鬱症，或認真懷疑自己有憂鬱症嗎？

Is there someone in your life struggling with it right now?

你生活中有人正為此所苦嗎？

Depression is associated with persistently negative feelings significantly affecting your thoughts and behaviors.

憂鬱症跟持續的負面情緒有關，會嚴重影響你的思想跟行為。

It's important to educate yourself on matters of depression to sift through the misconceptions and avoid doing anything that might worsen the symptoms for you and those around you.

了解憂鬱症很重要，可以過濾那些錯誤概念，避免做出惡化你的症狀、或惡化你身邊的人的症狀的事。

Here are 7 things you should never do when you're depressed.

這裏是你憂鬱時，不要做的七件事。

One: Keep it a secret.

第一，把這件事當秘密。

Reaching out to the people you love and building a support system to help you in your struggle against depression is a wise choice to begin with.

向你愛的人求救，並建立一個支持你的系統會幫助你對抗憂鬱症，是明智的選擇。

Many people suffer in silence keeping their mental illness a secret because either they're in denial, ashamed of it or think they can conquer it on their own.

很多人默默地痛苦，把心理疾病當秘密，因為他們覺得疾病很丟臉、拒絕承認生病，或是他們覺得自己可以克服。

While you might be convinced that you're doing everyone else a favor by keeping your problems to yourself.

你可能覺得把問題攬在自己身上可省下別人的麻煩。

It isn't true.

那不是真的。

Depression isn't something that should ever be keep a secret.

憂鬱症絕不該被當成秘密。

Two: Drink alcohol.

第二，喝酒。

Do you often drown your sorrows with alcohol?

你常常藉酒消愁嗎？

While drinking might help you numb what you're feeling right now, there's a very high possibility of you becoming dependent on it the more you use it to numb your depression.

喝酒可能會讓你痲痹現在的感受，但有很高的機率，你會變得依賴酒精來麻痺憂鬱。

In fact, alcoholism and substance abuse is common among those suffering from depression.

事實上，酒精和藥物濫用對憂鬱症患者而言很普遍。

So don't just trade in one problem for another.

所以就不要用一個問題換來另一個問題了。

Three: Isolate yourself.

第三，孤立自己。

Do you have the constant urge to push people away?

你會不會常常要把別人推開？

Do you lock yourself up in your room all day?

你會把自己鎖在房間一整天嗎？

Depression may make you believe that you need to be on your own all the time and that no one wants to be around you.

憂鬱症可能會讓你認為你需要一個人，沒有人會想待在你身邊。

But in reality that isn't true, there are people out there who care about you.

但事實上這不是真的，很多人是關心你的。

Your relationships and social activities can help curb the intense feelings of loneliness and emptiness that depression often brings with it.

你和別人的關係、社交活動，可以幫助抑制憂鬱症帶來的強烈孤獨感、空虛感。

Four: Blame yourself.

第四，怪罪自己。

Do you often blame yourself for being depressed?

你常常會責怪自己的憂鬱嗎？

If you do we're here to tell you that it's not your fault.

如果你會的話，我們想告訴你，這不是你的錯。

It can happen to just about anyone so don't beat yourself up for feeling this way.

憂鬱症可能會發生在任何人身上，所以不要責怪自己有那些感覺。

There are dozens of different reasons outside of your control that might be making you depressed.

在你的控制之外有千萬種不同理由，會讓你憂鬱。

Whether it's because of your genes, your brain chemistry, your upbringing, or your environment.

不論是你的基因、大腦的化學物質、成長過程、或你的環境。

So don't think that any of this is your fault.

所以不要覺得是自己的錯。

Five: Neglect your self-care.

第五，忽視自我照顧。

Have you been laying on the sofa binge watching movies on Netflix the whole day?

你曾經躺在沙發上一整天，整天都在看網飛上的電影嗎？

When was the last time you went for a jog or had your nails done?

上次你出去慢跑，或去做指甲是什麼時候？

Yes, depression can make you lose interest in the things you once enjoyed but the thing is: Taking care of your physical health can make a world of difference in alleviating your stress and helping you cope with your depression.

是，憂鬱症會讓你對曾經喜歡的事失去興趣，但事情是這樣的：注意你的身體健康，對紓壓有很大的幫助，也可以幫你面對憂鬱症。

The appropriate amount of sleep, exercise and healthy eating can help you feel better.

適量的睡眠、運動、健康的飲食，可以讓你感覺好一點。

Six: Let it define you.

第六：讓憂鬱症定義自己。

Did you know that your therapist never refers to you as depressed but rather as someone with depression?

你有沒有注意到，你的治療師不會說你是個憂鬱的人，而會說你是有憂鬱症的人嗎？

There's actually a very good reason behind it.

其實背後有個很好的理由。

Because mental health care professionals believe that you shouldn't be defined by your mental illness.

因為心理健康專家認為你不應該被心理疾病定義。

You're more than your diagnosis.

你不是你的診斷結果。

Depression changes you in a lot of painful ways.

憂鬱症以痛苦的多種方式改變你。

It affects the way you view yourself in the world around you.

它會改變你在這世界中看自己的方式。

But it's important to never lose sight of the person you are without it.

但重要的是，永遠不要忘記沒有憂鬱症的那個自己。

So remind yourself of all the wonderful qualities that make you who you are and don't let depression stop you from doing the things you love or going after your dreams.

要自我提醒，你有很美好的特質，不要讓憂鬱症阻止自己做喜歡的事，也不要讓憂鬱症阻止自己追夢。

Seven: Give up hope.

第七，放棄希望。

Finally, but perhaps most importantly.

最後，可能是最重要的一件事。

No matter how severe your depression make it, always remember there is still hope that some day you'll get better.

不論你的憂鬱症有多嚴重，永遠記得總是會有希望的，你有天會變好。

The battle against mental illness is long and difficult and it certainly won't happen overnight.

對抗心理疾病的戰鬥很長且很難，絕對不會一夜就戰勝。

But it's one that's worth fighting for and it's certainly one you can win, because as scary and painful and overwhelming as it can feel sometimes, you're not hopeless in your dream of a brighter, happier future for yourself.

但這場戰役很值得，而且你一定能贏，雖然偶爾會覺得很恐怖、痛苦、難以承受，有個明亮且快樂的人生絕對是有可能的。

According to the depression and bipolar support alliance 2018, more than 80% of those who seek treatment successfully recover from their depression.

根據 2018 年的憂鬱症與躁鬱症支持聯盟，超過 80% 去尋求治療的人，都成功治好憂鬱症了。

One study even reports that in as early as eight weeks, 58.7% of patients achieved functional remission.

有項研究甚至報導說，在短短八週內，有 58.7% 的患者成功得到有效緩解。

Meaning they've effectively learned to manage their depression in a way that allows them to live life normally while 15.7% fully recover.

代表他們學會如何管理憂鬱症，可以幫助他們正常生活，而有 15.7% 的人痊癒了。

So in addition to being a serious mental illness, fortunately depression is also highly treatable.

所以儘管憂鬱症是嚴重的心理疾病，慶幸的是有很高的機率，憂鬱症能被治療。

With a strong support system, professional help and the right lifestyle changes, you can win your fight against mental illness and leave your depression behind.

有個很棒的支持系統、專業幫助、正確的生活方式，你可以贏得對抗心理疾病的戰役，並把憂鬱拋諸於腦後。

Also, if you feel you relate to any of these signs or symptoms or disorders talked about on our channel, make sure you try and seek professional help just to be sure.

如果你對我們頻道上討論的跡象、症狀、失調有感的話，請一定要試圖尋求專業幫助。

Because looking after your mental health is just as important as looking after your physical health.

因為照顧自己的心理健康，就跟照顧身體健康一樣重要。

Are you or someone close to you battling this mental disorder?

你或是你身邊的人，正在對抗心理失調嗎？

Can you think of any other practices to be avoided by those suffering from depression?

你可以想到其他受憂鬱症所苦的人要避免做的事嗎？

Let us know in the comments below.

請在下方留言區讓我們知道。

Also, remember to share this video with those you think might benefit from it stay tuned and thanks for watching.

也記得分享這支影片給你覺得會受益的人，並持續關注我們，謝謝觀看。