Think of your emotional and psychological well being like a garden, it needs regular nurturing in order to properly grow.

把你的情緒和心理健康想成是一個花園，它需要定期培育才能正常生長。

Sometimes we forget to water the plants in the garden.

有時我們會忘記給花園裡的植物澆水。

The more we forget, the harder it is for our garden to grow.

我們越是忘記，我們的花園就越難生長。

We can pick up bad habits and negative routines that initially feel harmless, but over time can fester on the inside.

我們可能會養成壞習慣和消極的生活方式，最初感覺無害，但隨著時間的推移會在內心深處發酵。

So with that said, here are five things you didn't know affect your mental health.

是以，說到這裡，有五件你不知道的事情會影響你的心理健康。

Number one, consistent negative self talk.

第一，持續的負面自我談話。

Do you think of yourself as a positive person?

你認為自己是一個積極的人嗎？

Maybe you try your best to encourage a friend when they're feeling down by comparison, it's likely that you may not be as kind to yourself.

也許當朋友感到沮喪時，你會盡力通過比較來鼓勵他們，但很可能你對自己可能沒有這麼好。

Does this sound familiar?

這聽起來很熟悉嗎？

There's an old adage that says you are your own worst critic.

有一句老話說，你是你自己最糟糕的批評者。

We tend to be the toughest on ourselves and far more forgiving of others.

我們往往對自己最嚴厲，而對別人則寬容得多。

Negative self talk comes from many different sources.

負面的自我談話來自許多不同的來源。

Perhaps you're spending too much time alone or maybe you're hanging around too many negative people.

也許你花了太多時間獨處，或者你和太多消極的人混在一起。

Other way the bad thoughts can be overwhelming.

其他方式的壞想法可能會被壓倒。

Negative self talk can sometimes be such a normal part of your daily life that you may not even realize you're doing it, Does this get pointed out to you by others, the more you do it, the more harmful your thoughts can become.

消極的自言自語有時可能是你日常生活中的一個正常部分，你甚至可能沒有意識到你在做這件事，如果這一點被別人指出，你做得越多，你的想法就會變得越有害。

It may be hard sometimes to find something you like about yourself, but chances are there's at least one or two things you can think of.

有時可能很難找到你喜歡自己的東西，但有可能至少有一兩件你能想到的東西。

Two positive things can become three and three can become four and so on.

兩個正面的東西可以變成三個，三個可以變成四個，以此類推。

Number two, lack of exercise, you may be feeling like getting out there and exercising again, physical exercise has been proven to help with controlling weight and can help against health conditions and diseases.

第二，缺乏鍛鍊，你可能覺得要出去再鍛鍊一下，體育鍛煉已被證明有助於控制體重，並能幫助防止健康狀況和疾病。

It's also proven to help with your mental health by boosting your self esteem.

事實證明，它還能通過提高你的自尊心來幫助你的心理健康。

You feel happier when you're exercising.

鍛鍊的時候，你會感覺更快樂。

That's likely due to your brain releasing chemicals called endorphins.

這可能是由於你的大腦釋放了稱為內啡肽的化學物質。

Endorphins trigger a positive feeling in the body, which is similar to the feeling of morphine.

內啡肽在體內引發一種積極的感覺，這與嗎啡的感覺相似。

Another term for this is runner's high.

這方面的另一個術語是跑步者的興奮。

If you're not exercising, it's very likely that you're not receiving enough endorphins and we could all use more happy making endorphins right?

如果你不運動，很可能你沒有得到足夠的內啡肽，而我們都可以使用更多製造快樂的內啡肽，對嗎？

Number three, unfulfilling job, It's definitely a great feeling when you have a steady income, but having money or not can often be a big stressor in our lives.

第三，不滿意的工作，當你有穩定的收入時，這肯定是一種很好的感覺，但有錢沒錢往往會成為我們生活中的一個大壓力。

Money in the bank on a consistent basis can definitely lower your anxiety, especially when the bills are paid and the rent is covered according to Maslow's hierarchy of needs.

持續不斷地把錢存入銀行肯定能降低你的焦慮，特別是當賬單被支付，租金被覆蓋時，根據馬斯洛的需求層次。

The physiological need for food and shelter is at the very bottom of the triangle.

對食物和住所的生理需求處於三角形的最底部。

The second level is safety and security, which is what a job will ideally give you.

第二個層次是安全和保障，這也是一份工作最好能給你的東西。

But it's also important that you feel fulfilled by the work that you do.

但同樣重要的是，你要對自己所做的工作感到滿足。

If you find yourself dreading going to work every day where you're miserable for eight hours straight, perhaps a new job might be in order.

如果你發現自己每天都害怕去上班，在那裡連續8個小時都很痛苦，也許換個工作可能是正確的。

You may not be in a position to look for a new job right now and that's okay too.

你現在可能沒有能力尋找新的工作，這也沒關係。

Just remember if you feel stuck in your current situation, it doesn't have to be like that forever.

請記住，如果你覺得被困在你目前的情況下，它不一定是永遠這樣。

It's important that we're able to take care of ourselves, but it's also important that we get fulfillment from the work that we do.

我們能夠照顧好自己是很重要的，但我們從所做的工作中獲得成就感也很重要。

Number four over or under sleeping.

四號人物睡得過多或過少。

Most of us enjoy sleeping is a great feeling when we get into our comfy pajamas and crawl under the covers, especially at the end of a long day.

我們大多數人都喜歡睡覺，當我們穿上舒適的睡衣，爬進被子裡，尤其是在漫長的一天結束後，這種感覺很好。

According to sleep foundation dot org.

根據睡眠基金會網站的說法。

Adults should be getting between seven and nine hours of sleep per night.

成年人每晚應該有7到9個小時的睡眠時間。

Some need more, some need less.

有些人需要更多，有些人需要更少。

If you're an early bird that loves catching worms, then oversleeping may be tough for you.

如果你是一隻喜歡抓蟲子的早起的鳥，那麼睡過頭可能對你來說很艱難。

Sleeping in later than usual.

睡得比平時晚。

May make you feel unproductive.

可能會讓你覺得沒有成就感。

If you tend to under sleep, your entire body usually feels it when your body doesn't feel so great.

如果你傾向於睡眠不足，當你的身體感覺不那麼好的時候，你的整個身體通常會感覺到。

Your mind may not feel 100% either.

你的頭腦可能也沒有100%的感覺。

You may struggle to get even the simplest of tasks accomplished because you're so fatigued.

你可能很難完成哪怕是最簡單的任務，因為你太疲勞了。

It's important to get the right amount of sleep in Dreamland so we can take on the next day with full force if your body feels at 100% from being well rested.

在夢境中獲得適量的睡眠是很重要的，這樣我們就可以全力以赴地迎接第二天的工作，如果你的身體因休息好而感到100%的活力。

Your mind will likely follow And # five, your living space Are you often checking your phone for new places to rent or finding yourself overwhelmed by the high cost of living, you may be thankful for the roof over your head and a bed to sleep in, but everything else may not be up to your standards.

你的思想很可能會跟上 第五，你的生活空間 你是否經常查看手機上的新租房，或者發現自己被高昂的生活費用壓得喘不過氣來，你可能會感謝頭上的屋頂和可以睡覺的床，但其他一切可能達不到你的標準。

You might think your apartment is too small or you may not have a nice couch or as big a tv as your neighbors.

你可能認為你的公寓太小了，或者你可能沒有一個漂亮的沙發或像你的鄰居那樣大的電視。

Your living space should feel like a place of warmth and comfort, a sanctuary.

你的生活空間應該感覺是一個溫暖舒適的地方，一個避難所。

If you're not happy with where you live, this can affect your mood.

如果你對你居住的地方不滿意，這可能會影響你的情緒。

It's perfectly normal to put your dirty dishes in the sink, but they can pile up quickly if you're not happy with your home, the messes will pile up your mental health can also be viewed the same way if you don't keep the dirty dishes in your mind clean and properly put away the sink of your brain can become overcrowded, maintaining your mental health is a full time job.

把你的髒碗放在水槽裡是非常正常的，但如果你對你的家不滿意，它們會很快堆積起來，亂七八糟的東西也會堆積起來，你的心理健康也可以用同樣的方式來看待，如果你不把你頭腦中的髒碗保持乾淨並適當放好，你大腦的水槽會變得擁擠不堪，維護你的心理健康是一項全職工作。

If only you got paid for it right.

如果你能得到報酬就好了。

It's important to keep track of how you're feeling and it's very easy to become overwhelmed by the chaos of life.

掌握你的感覺很重要，而且很容易被混亂的生活所淹沒。

Don't feel bad if you feel overwhelmed, it happens to the best of us school a job.

如果你感到不知所措，不要感到難過，這發生在我們最好的學校的工作中。

Student loans and bills are just a few of the things you're possibly dealing with on a daily basis.

學生貸款和賬單只是你每天可能要處理的幾件事。

These are all important of course, but it's also equally important to check in with yourself and not just wait for a friend to ask you how you're doing.

當然，這些都很重要，但同樣重要的是，對自己進行檢查，而不是隻等著朋友來問你做得怎麼樣。

Are you taking care of your own needs?

你是否在照顧自己的需要？

If you do need help reach out to a qualified health care provider or mental health professional, can you relate to any of these points?

如果你確實需要幫助，請向合格的保健提供者或心理健康專家求助，你能體會到這些要點嗎？

Let us know in the comments and share this video with others who might be able to relate to the studies.

請在評論中告訴我們，並與其他可能與這些研究有關的人分享這段視頻。

And references used are listed in the description below until next time, Take care and thanks for watching.

所用的參考資料列在下面的描述中，直到下一次，請注意並感謝您的觀看。