Where people from the countries that have the most, feel like they have the least.

在一個擁有最多卻感覺自己擁有最少的時代。

People that live in countries that have the most reason to be happy, seem to have the least amount of happiness.

生活在最有理由快樂的國家的人，似乎擁有最少的快樂。

Why is this?

為什麼會這樣？

Is it comparison?

是因爲比較嗎？

Comparing ourselves to everyone who has more, in this social media world we live in?

在這個社交媒世界中，將自己與擁有更多的人進行比較？

Never feeling enough because another will always be better in some area?

永遠感覺不足夠，因為另一個人在某個領域總是會更好？

"Comparison is the thief of joy."

「比較會奪走快樂。」

Never compare yourself to others.

千萬不要和別人比。

It doesn't matter how great you are.

你有多厲害都無所謂。

If you are not grateful for who you are and what you have, you'll never be happy.

如果你不感激你的身份和你所擁有的，你永遠不會快樂。

There's always going to be someone who has more money than you.

總會有人比你更有錢。

There will always be someone doing better than you, someone fitter than you, better looking than you.

總會有人比你做得更好，比你更適合，比你更好看。

If you are always comparing yourself, you'll always lose.

如果你總是在比較自己，你永遠會失去自我。

One thing other people will never have over you: They are not you.

只有一件事情是別人永遠無法跟你比較的——他們不是你。

Your greatest asset is that you are unique, and when you are free to be exactly as you are, that's the greatest way to live.

你最強大的資產就是你是獨一無二的，當你自由地做你自己，這就是最棒的的生活方式。

The less you care, the happier you'll be.

你越不在意，你就越開心。

Unhappiness and depression comes when you focus on what you don't have.

當你把注意力放在你沒有的東西上時，不快樂和憂鬱就來了。

Instead, if we appreciate what we do have and focus on where we do want to be, we can feel better almost instantly.

反之，如果我們欣賞我們所擁有的東西，並專注於我們想成為的人，我們可以瞬間感到更好。

Appreciation and gratitude is the single most powerful way out of depression or any low states.

欣賞和感激是擺脫憂鬱或任何低落狀態唯一有效的方法。

You cannot feel both deep gratitude and negativity at the same time.

你不會同時感受到深深的感激和負面情緒。

If you can, you're not feeling the gratitude.

如果你可以，表示你沒有感到感激。

You might be saying you're grateful, but you couldn't be feeling it because science shows that gratitude and depression do not go together.

你可能會說你是很感激啊，但你根本感覺不到，因為科學表明，感激和憂鬱感不會同時出現。

Another important principle that helps many who suffer with depression and anxieties, is this:

另一個幫助許多患有憂鬱症和焦慮症的人的重要原則是：

They are almost certainly, in every case, not depressed or suffering with anxiety 100% of the time.

幾乎可以肯定，在任何情況下，他們都不會 100% 地感到沮喪或焦慮。

They have selective depression, selective anxiety.

他們選擇性地憂鬱、選擇性地焦慮。

There are moments, even if they are brief of laughter, of feeling hopeful about the future, brief moments of happiness, of connection with others, brief moments of love and feeling good.

還是會有快樂的時候，即使是短暫的歡笑、對未來充滿希望、短暫的幸福、與他人的聯繫，短暫的愛和感覺良好的時刻。

It's certainly not a conscious selection, rather something that comes about with triggers and from a lifetime of condition thoughts.

這當然不是下意識做的選擇，而是由觸發因素和一生的條件思想產生的。

"I can only be happy if x y z occurs in my life."

「只有 x y z 發生我的人生才會快樂。」

Having rules like "I can only be happy if..." will always ensure unhappiness because life always throws challenges and obstacles your way.

「只有⋯⋯能讓我開心」這樣的想法只會讓你不快樂，因為人生中總是會出現挑戰及困境。

Keeping this in mind, you then can understand on an intellectual level that depression and anxiety does not have to be permanent.

牢記這一點，你就可以在了解到憂鬱和焦慮不一定是長久的。

You can figure out why you feel down by learning about how your brain works, how your mind works, and you can direct it to something that feels much better long term.

你可以通過了解你的大腦是如何運作、你的思維是如何運作的來弄清楚你為什麼會感到沮喪，並且你可以將它引導到長久感覺更好的事情上。

Comparison is another big issue, especially these days with the increase in social media and the amazing revelation of filters.

比較是另一個大問題，尤其是如今隨著社交媒體的增加和濾鏡的出現。

Filters that make you look like a supermodel in one swipe but also the filters many apply to their lives,

濾鏡可以讓你看起來像一個超級名模，而且濾鏡也用在他們的生活之中，

like exaggerating everything in their life to make themselves look bigger and better and leaving out all the negative things that are really causing them pain.

像是誇大他們生活中的一切，讓自己看起來過得更好，而忽略所有導致他們痛苦的負面事物。

The happiest people on earth do not compare themselves to others. Ever.

世界上最幸福的人，永遠不會和別人比較。

They run their own race, and they are happy for all others to run theirs, in their own time on their own way.

他們跑自己的比賽，他們也會為別人為他們自己奮鬥而感到開心。

Happy people don't have the best of everything.

幸福的人不會擁有一切最好的事物。

They make the best of everything.

但他們會把一切做到最好。

Things will never work out as planned.

事情永遠不會按計劃進行。

This is life, not a movie.

這是生活，不是電影。

How you respond to how things work out will determine the quality of your life.

你如何應對事情的發展，將決定你的生活品質。

Let me ask you this.

讓我問你這個問題：

Do you believe there has ever in the history of this world lived the human that was depressed beyond measure in a world of suffering, but still somehow managed to turn it around and create a life, not only amazing to him, but envied by others?

你相信在這個世界，曾經有過這樣一個人，在一個痛苦的世界裡，曾經極度沮喪，但仍然以某種方式扭轉了局面，創造了一種不僅讓他驚嘆，而且讓其他人羨慕的生活嗎？

Of course there has.

當然有。

The truth is the pain you feel when you are depressed is coming from your thoughts about your current life situation or situations.

事實上，當你感到憂鬱時，你的痛苦是來自於你對當前生活、處境或情況的想法。

Not the events, but your thoughts about the events.

不是事件，而是你對事件的想法。

Change your thoughts and you change your life.

改變你的想法，你就會改變你的生活。

Use the pain for a greater benefit.

用痛苦來換取更大的利益。

The key principle in overcoming unhappiness and depression is not to focus on the depression.

克服憂鬱症的關鍵原則是不要把注意力放在憂鬱症上。

That's what most people do and the reason it never goes away.

這是大多數人的做法，也是它永遠不會消失的原因。

Instead, you should focus on where you want to be.

反之，你應該專注於你想成為的樣子。

Focus on the feelings you want to feel, focus on the person you want to become, and work towards doing the things that you must do to become that person.

專注於你想感受的感覺、專注於你想成為的人，努力去做成為那個人必須做的事情。

Feel how you would feel if everything in your life fell into place.

感受一下，如果你生活中的一切都落到實處，你會有怎樣的感受。

One of the fastest ways out of depression is to create a compelling future, a greater purpose for your life.

擺脫憂鬱症的最快方法之一是創造一個引人注目的未來，生命中更遠大的目標。

If you are genuinely excited for your future, you can't be miserable now and you can let go of anything that is in the past.

如果你真的對自己的未來感到興奮，你現在就不會痛苦，你可以放下過去的一切。

The thing that keeps one going is having a sense of future.

讓人堅持下去的是對未來的感覺。

The thing that tears us down is not having one.

真正讓我們崩潰的是對未來沒有目標。

Set meaningful goals that get you working towards something that excites you.

設定有意義的目標，讓你朝著讓你興奮的事情努力。

Don't be attached to outcomes or gaining of material things,

不要執著於結果或物質的獲得，

but get excited about who you will become, how you will develop and who you will be able to help as a result of you creating this amazing life for yourself.

而是對你將成為誰、你將如何發展以及你將能夠幫助誰感到興奮，因為你為自己創造了這種美好的生活。

Who will benefit from you living a happier life?

誰會因你過上更幸福的生活而受益？

Who will benefit from you being the example for others?

誰會因你成為他人的榜樣而受益？