Coming out of depression can seem challenging at first.

從憂鬱症中走出來，一開始似乎充滿挑戰。

As the process of emotional and psychological healing requires mindfulness, perseverance, and strong will, qualities that are hurting mind often struggle to keep.

因為情緒和心理治療的過程需要正念、毅力和堅強的意志，而這些東西卻是受傷的心靈常常難以保持的。

However, understanding that you have these feelings and knowing that you need to do something about them to get better is a great first step.

然而，理解你的這些感覺，知道你需要為它們做些什麼才能變得更好，這是偉大的第一步。

So let's get into the five key things you should do to get out of depression.

所以，讓我們進入為了擺脫憂鬱，你應該做的五件關鍵事情。

Number one: Engage in conversations.

第一：參與對話。

Do you spend a lot of time alone?

你是否大多數時間都在獨處？

While depressed, you may find safety and comfort in being alone and withdrawing from others.

感覺憂鬱時，或許你會在獨處和遠離他人中感到安全和安慰。

However, avoiding others may only worsen your mood.

然而，迴避他人可能只會使你的心情惡化。

As a wise man once said, "life is about enlightenment, not just enjoyment," meaning that seeking learnings from new or slightly braver experiences can allow you to grow immensely, while it may feel difficult and almost impossible at first.

一位智者曾說過，「生活不僅是享受，而是啟發自我。」這意味著從新的或需要更多勇敢的經歷中學習，可以讓你得到巨大的成長，雖然一開始可能讓你感到困難和辦不到。

You can start small, like having a short chat with a neighbor.

你可以從小事做起，比如和鄰居小聊。

Then you might feel more confident to approach and introduce yourself to new people or even learn about social issues so that you can open a space for further conversations in your community.

然後你可能會覺得更有信心去接近和認識新的人，甚至瞭解社會問題，這樣你就可以和你的群體進一步對話。

Whatever way you choose to engage with people, notice how your mind changes and the way in which your understanding of the world and life expands.

無論你選擇什麼方式與人接觸，注意你的思想是如何變化的，還有你對於生活和世界的認知是如何擴大的。

When you're caught up in the realities that your mind convinces you of, the one way to get out of it is to break through into the outside world.

當你的現實被思想說服時，擺脫它的一個方法是突破到外部世界去。

Number two: Spend time in the outdoors.

第二：花時間在戶外。

When's the last time you went outside?

你最後一次去外面是什麼時候？

Doing tedious and repetitive tasks all day can make you wander off into unhelpful and mentally-damaging thought process.

整天做乏味和重複的工作會使你陷入無益和內耗的思考過程。

A wonderful way to relieve stress and improve your mental and physical well being is to take a step outside.

緩解壓力和改善身心健康的絕佳方式是往外走。

According to "mind," a UK charity organization, spending even a small amount of time outdoors every day can significantly increase your self esteem and confidence, improve your mood and reduce feelings of stress and tension.

根據英國一個慈善組織「mind」的說法，每天哪怕是花少量的時間在戶外，都可以大大增加你的自尊心和信心、改善你的情緒、減少壓力和緊張的感覺。

In fact, the correlation between increased time spent to nature and improved mental wellbeing has been proven to work so well that there's a formal mental health treatment known as eco therapy.

事實上，增加與自然接觸的時間和改善心理健康之間的關聯已被證明是很有效的，所以有一種正式的心理健康治療方法被稱為「生態療法」。

Those suffering from mental health issues, work on healing their mind through doing beneficial activities outside in nature.

飽受精神健康問題所苦的人，通過在大自然中做有益的戶外活動來治癒他們的心靈。

So taking in the beauty of the outdoors can give you the chance to cleanse your mind and rejuvenate yourself for better days ahead.

所以，欣賞戶外美景可以讓你淨化心靈，為前方更好的日子充電。

Since there has been such a huge decline in mental health around the world, we feel compelled to create more content than ever before.

由於世界各地的心理健康狀況下滑很多，我們認為有必要比以前創造出更多內容。

Thank you so much for being a part of our journey.

非常感謝你成為我們旅程的一部分。

If you enjoy this video and find it helpful, please click the like button and subscribe Psych2Go to show us your support.

如果你喜歡這個影片並覺得有幫助，請點擊喜歡並訂閱Psych2Go表示支持。

Number three: Challenge your negative thoughts.

第三：挑戰你的消極思維。

Do you get overwhelmed with negative thoughts?

你是否被消極想法淹沒？

Negative thought patterns can come in many forms.

消極思維可以有多種形式。

Some include all or nothing thinking, which is usually accompanied by generalizing from a single negative experience.

有些人包括全有或全無的思維，通常伴隨著來自單一負面經驗的總結。

Mental filtering, where you focus on the negatives and ignore the positives.

心理過濾指的是你只專注於負面的東西，而忽略正面的東西。

Labeling yourself where you classify yourself based on perceived shortcomings and more.

給自己貼標籤，根據感知到的缺點對自己進行分類。

According to "HelpGuide," an independent nonprofit, you can challenge these unhelpful thoughts by asking yourself the following questions.

根據一個獨立的非營利組織，「HelpGuide」，你可以通過問自己以下問題挑戰這些無益的想法。

What's the evidence that this thought is true or not true?

有什麼證據表明這種想法是真的還是假的？

What would I tell a friend who had this thought?

對於有這種想法的朋友，我會怎麼跟他說？

Is there another way of looking at the situation or an alternate explanation?

是否有另一種看待問題的方式或另一種解釋？

How might I look at the situation if I didn't have depression?

如果我沒有憂鬱，我會如何看待這種情況？

The second question, "what would I tell a friend who had this thought ?" is especially helpful, since you may find it easier to provide support and care for others more than you're able to do so for yourself.

第二個問題，「我會對有這種想法的朋友說什麼？」特別有幫助，因為你可能會發現為別人提供支持和照顧比為自己更容易。

This allows you to remove yourself from your mind and view your thoughts from a third perspective, which also is a form of practicing mindfulness.

這可以讓你把自己從腦中抽離出來，從第三視角看待自己的想法，這也是一種練習正念的形式。

As you reflect on your stream of thinking, notice how quickly your negative thoughts crumble when you take the power away from them.

思考自己的你的思想流時，注意當把力量消極想法中剝離後，這些想法會很快崩塌。

Number four: Know that a bad day today doesn't mean a bad tomorrow.

第四：知道今天的不順並不意味著明天的不順。

When you're especially having a hard time dealing with your negative thoughts, remember that today isn't indicative of what could be tomorrow.

當你苦苦為負面想法掙扎時，請記住今天並不代表明天。

Give yourself some grace and take everything one step at a time.

對自己寬容一些，一步一腳印。

As lifestyle writer and editor Kimberly Holland shares in her article on "Healthline."

就像生活作家和編輯者金伯利·霍蘭在「Healthline」中的文章中所分享的那樣。

If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven't lost tomorrow's opportunity to try again.

如果今天無法成功下床或完成目標，記住，你並沒有失去明天再試的機會。

Instead of seeing tomorrow is just another dreadful and dreary day, view it as a fresh start for you to heal and improve your mindset.

與其把明天看成是另一個可怕的、沈悶的日子，不如把它看成是你治療和改善心態的一個新開始。

And number five: Reward your efforts along the way.

第五：表揚你一路的努力。

Have you been feeling defeated by the lack of improvement?

你是否一直因進步不夠而受挫？

As with anything, it's about progress, not perfection.

和任何事情一樣，進步是重點，而不是完美。

The little things lead to greater feats in your mental health journey.

在你的心理健康旅程中，這些小事會引領更大的成就。

So take the time to appreciate the hard work you're putting into grow, feel and be better overall.

所以，花時間欣賞與感受你在這段成長中的辛勤努力，以及變得更好了。

The fact that you're taking the time off of your day to engage with your mind and attend to its many needs is already a great accomplishment.

你在一天中抽出時間與你的內心打交道，並關注它的各種需求，這已經是一個了不起的成就了。

That deserves a pat on the back.

這值得表揚。

We beg you, please!

我們懇請你！

Shower yourself with the tender loving care that you deserve.

用你應得的溫柔與愛來對待自己。

When you reward yourself, you're reminding yourself of how well you did, allowing you to fuel the fire in order to keep going.

自己表揚自己時，就是在提醒自己你做得有多好，讓你為繼續向前邁進而加油。

I just wanted to pop in and take a moment to celebrate any and all of you struggling with depression.

我想突然現身，花點時間來為所有與抑鬱症鬥爭的人喝采。

I want to take a second to celebrate any effort that you put into keeping it, moving to pushing on.

我想花一秒鐘來慶祝你為了他而付出的努力。

Whether it was getting out of bed, giving yourself some nutritious food.

無論是從床上爬起來，還是吃些有營養的食物。

Getting outside for some air, having some water, brushing your teeth, doing your dishes, your laundry, whatever it is.

出去透透氣，喝點水，刷刷牙，洗洗碗，洗洗衣服，不管是什麼。

It's no small feat, what you're going through is real.

你所經歷的都是真實的，這不是小事。

It's valid and it's difficult.

是真的，也是困難的。

There are people in the world who truly appreciate how hard you fight every single day.

世界上有人真的會欣賞你每一天的努力奮鬥。

Don't give up, keep fighting.

不要放棄，繼續戰鬥。

You're doing a good job.

你做得很好。

Did you find this helpful?

你覺得有幫助嗎？

Let us know in the comments below.

請在下面的留言區中告訴我們。