Are you letting unhealthy habits or thoughts negatively affect you without realizing it to help you get your life together?

你是否在不知不覺中讓不健康的習慣或想法對你產生負面影響，以幫助你的生活？

Here are six things that may be controlling your life.

以下是可能控制你生活的六件事。

Number one, always being on social media, would you say you use social media a healthy amount of time or are you on the verge of extremely unhealthy?

第一，總是在社交媒體上，你會說你使用社交媒體的時間是健康的，還是處於極其不健康的邊緣？

Too much of any one thing can have negative effects and way too much social media such as facebook can possibly make you feel worse.

任何一件事做得太多都會產生負面影響，太多的社交媒體，如Facebook，可能會讓你感覺更糟。

A 2013 study from the University of michigan published in the journal PLOS one found a correlation between facebook use and dissatisfaction or two weeks researchers text message subjects to see how individuals felt each moment and how satisfied they were with their lives.

2013年，密歇根大學在PLOS one雜誌上發表的一項研究發現，Facebook的使用與不滿意之間存在關聯，或者兩週後研究人員給受試者發短信，看個人每時每刻的感受，以及他們對自己生活的滿意度如何。

As the research published states results indicate that facebook use predicts negative shifts on both of these variables over time.

正如研究公佈的結果表明，Facebook的使用預示著這兩個變量會隨著時間的推移而發生負面的轉變。

The more people used facebook at a one time point the worst they felt the next time we text messaged them, the more they used facebook over two weeks, the more their life satisfaction levels declined over time.

在一個時間點上，人們使用Facebook的次數越多，他們在下一次我們給他們發短信時的感覺就越差，在兩週內使用Facebook的次數越多，他們的生活滿意度水準隨著時間的推移就越下降。

So when you feel inclined to check your social media notifications every half hour, it's time to reassess whether it's really worth it at the very least, please lock your phone away before you go to bed.

是以，當你覺得每隔半小時就傾向於檢查你的社交媒體通知時，是時候重新評估這是否真的值得，至少請在睡覺前把你的手機鎖起來。

This means you'll likely have to purchase a real alarm clock to make it to school or work on time.

這意味著你很可能不得不購買一個真正的鬧鐘，以便準時去學校或工作。

# two.

#二。

Procrastinating.

拖延。

Are you guilty of procrastination frequently?

你是否經常犯拖延症？

Procrastinating sometimes can make us feel as if we have no control when it gets too late to complete the original required task.

拖延有時會讓我們覺得，當完成原來所需的任務變得太晚時，我們無法控制。

All you wanna do is sit down and finish that art project due tomorrow.

你想做的就是坐下來，完成明天到期的藝術項目。

But you just got a new notification on your favorite app and it just can't wait.

但你剛剛在你最喜歡的應用程序上收到了一個新的通知，它只是不能等待。

One step you can take to stop procrastinating is to put away any distractions and work on the task at hand in a quiet place.

你可以採取的停止拖延的一個步驟是收起任何分散注意力的東西，在一個安靜的地方完成手頭的工作。

Then think in baby steps as you complete your work, divide the tasks into small achievable goals.

然後在完成工作時，以小步快跑的方式思考，將任務分為可實現的小目標。

The next task to ward off procrastination and attempt to focus on the next one.

驅除拖延症，並試圖專注於下一項任務。

Number three, judging yourself too harshly and negative thoughts.

第三，對自己的評判過於嚴厲，思想消極。

How critical are you of yourself?

你對自己有多挑剔？

Are you over critical?

你是否過於挑剔？

Does your mind race with negative thoughts and harsh self judgment.

你的頭腦中是否有消極的想法和苛刻的自我判斷。

Research continues to show that your thoughts about yourself strongly affect how you feel.

研究繼續表明，你對自己的想法會強烈影響你的感受。

The best way to change any negative feelings you may have is to counteract them with a positive one according to psychologist.

心理學家認為，改變你可能有的任何負面情緒的最好方法是用積極的情緒來抵消它們。

Patricia heart neck when we perceive ourself and our life negatively, we can end up viewing experiences in a way that confirms the notion.

Patricia心頸當我們對自己和自己的生活有消極的看法時，我們最終會以一種證實這種觀念的方式來看待經驗。

Instead practice use words that promote feelings of self worth and personal power.

相反，練習使用促進自我價值和個人力量感受的詞語。

So instead of saying I was horrible at my math test.

是以，與其說我的數學考試很糟糕。

Use positive words and self compassion.

使用積極的語言和自我同情。

Like I'll study harder next time then I'll do better on the next test.

比如我下次會更努力學習，然後在下次考試中做得更好。

Number four.

第四個。

Going to bed late when you have time to sleep earlier?

有時間早點睡，卻要晚點睡？

How many of you go to bed late when you have enough time to go to bed on time.

你們有多少人在有足夠的時間按時睡覺的情況下晚睡。

The long hours spent hunched over your computer into the night may catch up to you.

長時間蜷縮在電腦前到晚上，可能會影響到你。

You may feel pretty exhausted the next day.

第二天你可能會感到相當疲憊。

If you don't get around eight hours of sleep, we need a good night's rest to recharge with enough energy for the next day.

如果你沒有得到8小時左右的睡眠，我們需要一個良好的休息，為第二天的工作充實足夠的能量。

Not getting your eight hours of sleep every night has been shown to negatively affect your mental health.

每天晚上沒有得到8小時的睡眠已被證明會對你的心理健康產生負面影響。

What makes things worse is 60-90% of patients with depression also have insomnia, according to the Sleep Health Foundation.

更糟糕的是，根據睡眠健康基金會，60-90%的抑鬱症患者也有失眠。

So people whose emotional well being may already be suffering are possibly causing further health problems by not being able to get their full rest.

是以，情緒健康可能已經受到影響的人，可能會因為不能得到充分的休息而導致進一步的健康問題。

Not only do you get grumpy and groggy from not getting enough sleep, but it's not the best for your emotional well being in the long run.

沒有足夠的睡眠不僅會讓你變得脾氣暴躁和昏昏欲睡，而且從長遠來看，這對你的情緒健康也不是最好的。

With a few more hours of sleep, you may find yourself more in control of your life.

如果多睡幾個小時，你可能會發現自己更能掌控自己的生活。

Number five, ignoring your physical and mental health.

第五，忽視你的身體和精神健康。

If you continue to stay up late on your phone when you know you should be sleeping.

如果你繼續在你知道你應該睡覺的時候熬夜玩手機。

You're already ignoring a great part of your physical health as well as mental.

你已經忽略了你身體健康以及心理健康的很大一部分。

Your life can be filled with busy days and constant interruptions, but it's best not to ignore your mental and physical health.

你的生活可能充滿了忙碌的日子和不斷的干擾，但最好不要忽視你的心理和身體健康。

Most of our health problems will arise later rather than sooner.

我們的大多數健康問題會在晚些時候而不是早些時候出現。

If we don't take care of our health.

如果我們不照顧好自己的健康。

Now, The National Heart, Lung and Blood Institute recommends that you get your cholesterol measured about once every five years.

現在，國家心肺和血液研究所建議你大約每五年測量一次膽固醇。

Starting from the age of 20.

從20歲開始。

That's one way you can check on your physical health mental health well know that it's okay to take breaks when overworked or even on those normal work days, a short break can be healthy And if you feel overwhelmed or emotional, express yourself by journaling or talking to someone, it's always best to seek out help when you feel burnt out, feel out of control or simply need someone to talk to and number six thinking you can't change for the good.

這是你可以檢查你的身體健康心理健康的一種方式，要知道，當工作過度時，甚至在那些正常的工作日，短暫的休息也是可以的，而且如果你感到不堪重負或情緒化，可以通過寫日記或與人交談來表達自己，當你感到焦灼、感到失控或只是需要有人交談時，最好尋求幫助，第六項認為你無法改變的好。

If you feel as if you're not in control of your life, you might have felt as if you can't change.

如果你覺得自己不能控制自己的生活，你可能已經覺得自己無法改變。

Are you worried?

你擔心嗎？

These things will control you, but you can't change?

這些東西會控制你，但你不能改變？

Well, don't worry.

嗯，別擔心。

Change is possible.

改變是可能的。

Accepting who we are can be healthy unless you're ignoring the negative habits that you can change.

接受我們是誰可以是健康的，除非你忽略了你可以改變的負面習慣。

We aren't always set in stone.

我們並不總是一成不變的。

We are always changing our opinions, beliefs, habits and actions can change for the better researchers at us that seemingly permanent parts of your personality can be changed.

我們總是在改變我們的觀點、信仰、習慣和行動，可以為更好的研究人員在我們，你的個性中看似永久的部分可以改變。

In their 2,017 review article published in the Journal Psychological Bulletin.

在他們發表在《心理學通報》雜誌上的2,017篇評論文章中。

They reviewed 207 studies that had tracked changes in measures of personality traits during interventions, including true experiments and pre post change designs.

他們回顧了207項研究，這些研究追蹤了干預期間人格特徵測量的變化，包括真正的實驗和事前事後的變化設計。

They found therapy could cause a change in an individual's personality and as quick as 4 to 8 weeks as the review states emotional stability was the primary trade domain showing changes as a result of therapy followed by extra version.

他們發現，治療可以引起個人性格的改變，而且最快4至8周，正如評論所說，情緒穩定是顯示治療結果變化的主要貿易領域，其次是額外版本。

So when you think all hope is lost or if you've been discouraged with some of your behaviors know that positive change can happen.

是以，當你認為所有的希望都破滅了，或者如果你對自己的一些行為感到灰心喪氣，要知道積極的改變是可以發生的。

It is possible to change for the good.

有可能向好的方面改變。

If you feel any of these things control your life, don't lose hope that you can defeat them and replace these things with positive ones.

如果你覺得這些東西中的任何一個控制了你的生活，不要失去希望，你可以打敗它們，用積極的東西取代這些東西。

Another step towards regaining control of your life.

朝著重新控制你的生活又邁出了一步。

You got this.

你得到了這個。

So do you feel any of these things have a bit of control over your life?

那麼你是否覺得這些東西對你的生活有一點控制？

Which ones feel free to let us know in the comments down below.

哪些人可以在下面的評論中讓我們知道。

We hope you enjoyed this video.

我們希望你喜歡這個視頻。

And if you did, don't forget to click the like button and share it with a friend or someone who may need it.

如果你做到了，別忘了點擊喜歡按鈕，並與朋友或可能需要的人分享。

Subscribe to like to go and hit the notification bell icon for more content like this as always.

訂閱喜歡去，並一如既往地點擊通知鈴圖標，以獲得更多類似的內容。