Okay.

好了。

The biggest thing I wanna tell you is that it's okay to struggle.

我最想說的是，掙扎是沒有關係的。

For anyone who is out there struggling, know that you're not alone.

我想對那些正在掙扎的人，你並不孤單。

There's other people going through what you're going through, too.

有其他人跟你有同樣的經歷。

Being good to yourself⏤I think sometimes people don't give themselves permission to honor themselves and be good to themselves.

對自己好一點，我認為人們有時不願意表揚自己，也不願意對自己好。

What you feel is real and it matters.

你的感受是真實也重要的。

(What advice would you give a friend who is struggling with their mental health?)

(你會給正在為心理健康問題苦苦掙扎的朋友什麼建議？）

Right now, you might be feeling like there is no way out, and you might be feeling like your only way out is to end it all.

現在，你可能會覺得沒有出路，可能會覺得唯一的出路就是結束這一切。

But by doing that, you're robbing yourself from the opportunity to find happiness and to realize how beautiful this life really is.

但這樣做，你就剝奪了自己尋找幸福的機會，也剝奪了你意識到這一生有多美好的機會。

Give yourself a break.

讓自己休息一下。

Um, take some time off, even if it's just, uh, just for, you know, a day on the weekend or something.

休息一段時間，即使只是在週末的一天或其它時間。

Be patient with yourself⏤we all go through hard times.

對自己要有耐心，我們都會經歷困難時期。

And don't let anyone tell you or discourage you from what you're going through.

不要讓別人告訴你正在經歷什麼，或試想勸阻你經歷。

You know, when I went through what I was going through, I had such a difficult time with my parents.

當時我經歷困難時，和父母的相處真的很艱難。

Because they didn't know how to communicate with me about it and I didn't know how to communicate with them about it.

因為他們不知道如何與我溝通，我也不知道如何與他們溝通。

The world is so big now.

現在的世界是如此之大。

The Internet is there; there... there are resources.

有網路的存在，有許多資源。

You just have to know what the right questions are to ask and... and how⏤figure out how to find the people that are going through the same things as you.

你只需要知道，要問什麼正確的問題以及如何⋯⋯弄清楚如何找到與你經歷相同事情的人。

Get off the couch; just, like, get off the couch.

離開沙發，離開就對了。

I know it's so easy to sink into it when you're feeling crummy.

我知道當你感覺很糟糕時，很容易陷入其中。

Force yourself on a walk.

強迫自己去散步。

Make sure you're moving your body, whatever that looks like.

確保你動動你的身體，不管做什麼事都可以。

Dance, yoga, hiking, football⏤anything; just move your body.

舞蹈、瑜伽、徒步旅行、足球，什麼都可以，只要活動身體。

Whatever it takes, go get help.

無論如何，都要去尋求幫助。

We live in a place where you can get help.

我們生活在一個你可以得到幫助的地方。

If it takes five weeks, three weeks, a month⏤just wait patiently; don't give up.

不管是需要五週、三週、一個月，只要耐心等待、別放棄。

Don't give up on your life because you will eventually be the person you were before.

不要放棄你的生活，因為你最終會成為以前的你。

Trust me on that.

相信我。

I just want you to remember that you can create something from the pain that you're feeling.

我只是想讓你記住，你可以從你所感受到的痛苦中創造出一些東西。

You can help people, and in the midst of all of it, just love yourself, be patient with yourself.

你可以幫助別人，在這之中，記得要愛自己，對自己有耐心。

These are things that make you wonderful and unique and develop the personality and develop you into the person that you are meant to become.

這些東西讓你的生命變得精彩和獨特，發展自己個性，讓你成為你應該成為的人。

And know that you are loved and you're... and you're special and you're wonderful.

記得你是被愛的，你是特別的，而且你很出色。

Every day, I'll write down the things that I'm grateful for.

每天我都會寫下我很感激的事物。

And when I'm in those dark places, even if I don't believe it, I will just look at that list and say it out loud, and remind myself it's going to be okay and you have so much to live for.

當我身處黑暗時，即使我不相信，我也會看著那張清單大聲說出來，並提醒自己一切都會好起來的，你擁有讓你活下去的事物。

Be good to yourself, be⏤forgive yourself, be kind to yourself.

對自己好一點。寬恕自己，對自己好一點。

You deserve it.

這是你應得的。

It starts with you, and I promise, I promise it'll get better.

一切從你自身開始，而且我保證，事情會越來越好的。

Find people who care, and if there is no one who does care, stick up for yourself and advocate for yourself 'cause you're worth it.

找到關心的人，如果沒有人關心，堅持自己並為自己發聲，因為你值得。

Things will start to happen, motion will start to happen.

事情將開始發生。

And it's never, ever, ever going to be cut-and-dry, easy, black-and-white⏤I'm... I'm anxious, I feel better⏤like, it's... it's never going to be that, but...

而且它永遠不會是乾脆、簡單、黑白的；我很焦慮，突然我感覺好多了；它沒有那麼簡單。

At the end of the day, it feels so much better to move forward than to stay stuck.

歸根結底，前進的感覺比停滯不前要好得多。

(What's the best advice you've ever received?)

(你收過什麼最棒的意見呢？)