Do you feel emotionally exhausted, stressed out and sad?

你是否感到情緒疲憊、壓力過大和悲傷？

But when you try to find a reason why you can't find any feeling sad, having extreme mood swings, avoiding socializing, feeling fatigued and changes in sleeping or eating habits are signs of poor mental health.

但是，當你試圖找到一個原因時，卻找不到任何感覺悲傷，有極端的情緒波動，避免社交，感到疲勞，以及睡眠或飲食習慣的改變，都是心理健康不佳的跡象。

Your everyday choices, which may feel small, can affect your mental health more than you think here are eight day to day things that often get overlooked that hurt your mental health.

你的日常選擇，可能感覺很小，但對你的心理健康的影響比你想象的要大，這裡有八件經常被忽視的傷害你心理健康的日常事務。

Number one consuming too much coffee.

第一，喝了太多的咖啡。

What better way to start your day than a cup of coffee when you weren't feeling like working, coffee gives the boost of energy you need to get going.

當你不想工作的時候，還有什麼比一杯咖啡更好的方式來開始你的一天呢，咖啡給你提供了你需要的能量，讓你開始工作。

But did you know more than 400 mg or four cups of coffee per day can be dangerous drinking more than that can lead to symptoms like anxiety, insomnia, difficulty concentrating, fatigue, high blood pressure tremors and muscle breakdown.

但你知道嗎，每天喝超過400毫克或四杯咖啡會有危險喝多了會導致焦慮、失眠、注意力難以集中、疲勞、高血壓震顫和肌肉崩潰等症狀。

But coffee consumed in the right amounts can benefit mental health as it boosts our mood metabolism and mental and physical performance.

但是，適量飲用咖啡可以有益於心理健康，因為它可以促進我們的情緒代謝和精神及身體表現。

Number two, not cleaning your room.

第二，不打掃你的房間。

Do you keep your room clean and organized, or do you have clutter surrounding you, cleaning or lack thereof?

你是否保持你的房間清潔和有組織，或者你周圍有雜物，清潔或缺乏清潔？

Can have a direct impact on your mental health.

可以直接影響到你的心理健康。

A study published in personality and social psychology bulletin found that people with cluttered living spaces were more likely to be fatigued and depressed and had higher levels of cortisol, cleaning and decluttering your room can have several positive effects on your mental health, like helping you gain a sense of control over your environment and engaging in a repetitive activity can have a calming effect on your mind.

發表在《個性與社會心理學公報》上的一項研究發現，生活空間雜亂的人更容易疲勞和抑鬱，而且皮質醇水準更高。清潔和整理房間對你的心理健康有幾個積極的影響，比如幫助你獲得對環境的控制感，從事重複性的活動可以對你的心靈產生平靜的作用。

Number three bad posture, dear family and friends often tell you to sit up straight, stretching may feel comfortable, but it's more harmful than you think.

第三種不良姿勢，親愛的家人和朋友經常告訴你要坐直，拉伸可能感覺很舒服，但它的危害比你想象的要大。

A study by Harvard University found that sitting with an upright posture may improve symptoms of depression and levels of fatigue and anxiety.

哈佛大學的一項研究發現，以直立的姿勢坐著可能會改善抑鬱症的症狀以及疲勞和焦慮的程度。

Are you slouching right now?

你現在是在懶洋洋的嗎？

If yes, then it's time to improve your posture.

如果是，那麼是時候改善你的姿勢了。

Number four, not drinking enough water, Your body and brain need plenty of water to function efficiently.

第四，沒有喝足夠的水，你的身體和大腦需要大量的水來有效運作。

If you aren't meeting your daily intake of two liters of water, you should watch out for the harmful effects it has on mental well being.

如果你沒有達到每天攝入兩升水的要求，你應該注意它對精神健康的有害影響。

Research from Pub med Central showed that those who drank more water had a lower risk of anxiety and depression than those who drank less.

來自Pub med Central的研究顯示，那些喝更多水的人比那些喝得少的人患焦慮和抑鬱症的風險更低。

The connection between dehydration and depression was stronger and anxiety was higher in those who didn't drink enough water, drinking enough water is important for maintaining your mental health.

缺水和抑鬱症之間的聯繫更強，那些沒有喝足夠水的人的焦慮程度更高，喝足夠的水對保持心理健康很重要。

This is a quick reminder for you to drink some water right now.

這是一個快速提醒，讓你現在就喝一些水。

Number five, skipping meals.

第五，跳餐。

Do you often forget to eat on time or skip eating When you get busy skipping meals can lead to lower blood sugar levels and an insufficient supply of nutrients which further affects brain function.

你是否經常忘記按時吃飯或不吃飯 當你忙起來時，不吃飯會導致血糖水準降低和營養物質供應不足，從而進一步影響大腦功能。

This cannot only leave you feeling anxious or depressed, but also moody, irritable and frazzled.

這不能只讓你感到焦慮或抑鬱，而且還喜怒無常、易怒和焦頭爛額。

A study published in the International Journal of Environmental Research and Public health found those who skipped breakfast were more likely to experience stress and depression than those who regularly ate breakfast.

發表在《國際環境研究和公共衛生雜誌》上的一項研究發現，那些不吃早餐的人比那些經常吃早餐的人更有可能經歷壓力和抑鬱症。

Number six binge watching, How many times have you thought to yourself?

第六次狂歡，你有多少次對自己的想法？

Just one more episode then I'll go to sleep and always ended up with more than one episode.

只要再來一集，然後我就會去睡覺，結果總是不止一集。

We all love binge watching.

我們都喜歡狂看。

But did you know binging tv isn't healthy for your mental well being.

但你知道嗎，沉迷電視對你的心理健康並不健康。

A study from the University of texas at Austin found a high correlation between binge watching depression and loneliness.

德克薩斯大學奧斯汀分校的一項研究發現，狂看抑鬱症和孤獨感之間有很高的相關性。

Watching your favorite series can be addicting but watching it in moderation can help you relax after a stressful day, let us know your favorite anime series or K.

看你喜歡的系列可能會上癮，但適度地看可以幫助你在緊張的一天後放鬆，讓我們知道你最喜歡的動漫系列或K。

Drama in the comments number seven eating junk food.

評論中的戲劇第七號吃垃圾食品。

How often do you give in to your fast food and sugary cravings?

你有多少次屈服於快餐和糖的渴望？

Hard to resist the temptation of your favorite snacks right.

很難抵制你最喜歡的零食的誘惑吧。

But by giving in to those cravings you are placing your mental health in danger, junk food and mental health are closely connected with unhealthy eats.

但如果屈服於這些渴望，你就會把你的心理健康置於危險之中，垃圾食品和心理健康與不健康的飲食緊密相連。

Having the potential to cause mental illness fried fast food and sugary drinks have high associations with A.

有可能導致精神疾病的油炸快餐和含糖飲料與A有很高的關聯。

D.

D.

H.

H.

D.

D.

Depression and bipolar disorder.

抑鬱症和雙相情感障礙。

A recent study from the International Journal of Food Sciences and nutrition revealed that adults with unhealthy diets suffered higher rates of psychological distress than those who had a balanced diet.

國際食品科學與營養雜誌》最近的一項研究顯示，擁有不健康飲食的成年人比擁有均衡飲食的人遭受更多的心理困擾。

Eating healthy food can have a positive impact on your mental health and it's linked with better stress management, improved sleep quality, increased concentration and better well being overall.

吃健康的食物可以對你的心理健康產生積極影響，它與更好的壓力管理、改善睡眠品質、提高注意力和更好的整體健康狀況有關。

And number eight Overthinking do you think and analyze a lot before making a decision, Overthinking can make simple choices, feel like critical situations over analyzing increases your chances of being affected by mental health problems, as it affects your ability to solve problems and makes you imagine situations that may never happen rather than finding a solution, overthinking and change the way you work with others and the way you do things and it can significantly affect your personal social and work life and cause you emotional distress.

而第八項過度思考你在做決定之前會不會想很多，分析很多，過度思考會使簡單的選擇，感覺像關鍵的情況，過度分析會增加你受心理健康問題影響的機會，因為它影響你解決問題的能力，使你想象可能永遠不會發生的情況，而不是找到解決辦法，過度思考和改變你與他人合作的方式和你做事的方式，它會大大影響你的個人社會和工作生活，使你受到情緒困擾。

Are you guilty of the things mentioned above?

你是否犯了上述的事情？

If yes, then how do you plan to change them share with us in the comments for ways to improve your mental health.

如果是，那麼你打算如何改變它們，在評論中與我們分享改善心理健康的方法。

Here are eight things you can do to improve your mental health.

以下是你可以做的八件事，以改善你的心理健康。

If you found this video helpful, please like and share it with those who might benefit from it.

如果你覺得這段視頻對你有幫助，請喜歡並與那些可能從中受益的人分享。

Thanks so much for watching and supporting site to go.

非常感謝你的觀看和支持網站去。

Your support keeps us motivated to work hard on our goal of making psychology accessible to everyone.

你的支持使我們有動力為實現使每個人都能獲得心理學的目標而努力工作。

As always the references and studies used are listed in the description until next time.

像往常一樣，所使用的參考資料和研究都列在描述中，直到下一次。

Friends.

朋友。