How are you all doing?

你們都好嗎？

Good?

好嗎？

No.

沒有。

Well from the title of this video I wish or some of you are going to say you haven't been feeling your best lately, you've perhaps been feeling depressed recently and aren't quite sure why or you're just not in a good mood lately.

從這段視頻的標題來看，我希望或你們中的一些人要說，你最近感覺不是很好，你也許最近感覺很壓抑，但不太清楚為什麼，或者你最近心情不好。

Maybe you have a hunch as to why or maybe you think it's a few little things here and there.

也許你對原因有預感，也許你認為是這裡和那裡的一些小事。

We all have our reasons.

我們都有自己的理由。

But do you know there are some weird little things that can change your mood for the worse.

但是你知道嗎，有一些奇怪的小東西會讓你的心情變差。

For example, how can cat videos cause you to feel sad or leaving your sunglasses at home on a sunny day?

例如，貓咪視頻如何能讓你感到悲傷，或者在一個晴朗的日子裡把太陽鏡留在家裡？

Weird things can affect your mood.

奇怪的事情會影響你的情緒。

These small things could just be making you feel a bit down lately.

這些小事可能只是讓你最近感到有點沮喪。

So here's why number one you're around blue light before bed.

所以這裡是為什麼第一條你在睡前圍繞藍光。

Do you get on your tablet or a phone right before bed.

你是否在睡覺前就開始使用平板電腦或手機。

Do you let the calming meows.

你是否讓平靜的喵喵。

If cat videos put you to sleep?

如果貓咪視頻讓你入睡？

Well that's enough.

嗯，這就夠了。

No more cat videos.

不再有貓咪視頻。

Actually, it's not the cats that are bad for you, but the blue light emitted from your screen that could be ever heard of our circadian rhythm.

事實上，對你有害的不是貓，而是你的螢幕發出的藍光，可能是曾經聽說過的我們的晝夜節律。

It's the internal clock.

這是內部時鐘。

We all have that influences how alert we are.

我們都有，影響我們的警覺性。

Our melatonin secretion and cortisol.

我們的褪黑激素分泌和皮質醇。

It affects our behavior and changes within a 24 hour cycle.

它影響著我們的行為，並在24小時的週期內發生變化。

So blue light slows the release of melatonin and messes up your circadian rhythm.

是以，藍光減緩了褪黑激素的釋放，擾亂了你的晝夜節律。

This can make it much more difficult to fall asleep because our brain releases more melatonin before bed during the dark hours of the evening.

這可能會使我們更難入睡，因為我們的大腦在晚上的黑暗時段在睡前釋放更多褪黑激素。

So using your phone, computer or watching tv can cause you to have difficulty falling asleep according to Webmd.

是以，根據Webmd，使用手機、電腦或看電視會導致你難以入睡。

Poor sleep is linked to health problems like high blood pressure, obesity, depression, type two, diabetes, heart disease and even some kinds of cancer circadian rhythms have also been known to affect someone's limbic system.

睡眠不好與健康問題有關，如高血壓、肥胖、抑鬱症、二型、糖尿病、心臟病，甚至某些種類的癌症，晝夜節律也被認為會影響某人的邊緣系統。

This part of the brain establishes emotional states and responses so poor sleep can negatively affect our mood in this way as well.

大腦的這一部分建立了情緒狀態和反應，所以睡眠不好也會以這種方式對我們的情緒產生負面影響。

The good news is, most phones have a night mode option that reduces the blue light and goes for more of an orange tint.

好消息是，大多數手機都有一個夜間模式選項，可以減少藍光，並採用更多的橙色色調。

But some experts say this might not be enough.

但一些專家說這可能還不夠。

So it's best to opt for a good book instead of those cute blue light kittens from your phone screen number two, you're not getting enough sunlight.

所以最好選擇一本好書，而不是那些可愛的藍光小貓從你的手機螢幕第二號，你沒有得到足夠的陽光。

Do you get enough sunlight or do you spend most of your days indoors?

你是否有足夠的陽光，或者你的大部分時間都在室內？

You may say to yourself, but I'm away from that blue light.

你可能會對自己說，但我已經遠離了那道藍光。

I don't watch tv videos or play games that often.

我不經常看電視錄像或玩遊戲。

Well congrats but not entirely because even though blue light isn't always your friend natural sunlight is our circadian rhythm can still get disrupted without enough sunlight.

好吧，恭喜你，但不完全是，因為即使藍光並不總是你的朋友，自然陽光才是我們的晝夜節律，如果沒有足夠的陽光，仍然會被打亂。

The less you receive, the more your body releases hormones that will make you feel lethargic.

你收到的東西越少，你的身體就會釋放更多的荷爾蒙，使你感到昏昏欲睡。

You want to feel sleepy at night, not during the day.

你想在晚上感到睏倦，而不是在白天。

People often experience seasonal effective disorder because of the lack of sunlight during the shorter and darker days of the year.

由於在一年中較短和較暗的日子裡缺乏陽光，人們經常會出現季節性有效紊亂。

What does this mean?

這意味著什麼呢？

Likely more feelings of tiredness and loss of interest in the things you once enjoyed.

可能會有更多的疲憊感，對你曾經喜歡的事情失去興趣。

So when spring and summer comes around, they'll usually feel a lot better because of that good old sunlight.

是以，當春天和夏天來臨的時候，他們通常會因為那美好的古老陽光而感覺好很多。

Number three, you're scrolling through social media too often.

第三，你在社交媒體上滾動得太頻繁了。

How often do you scroll through your social media feed per day, 30 minutes an hour to four?

你每天翻閱社交媒體的頻率是多少，一小時30分鐘到4分鐘？

Well this could have you comparing those perfectly staged or posed photos of your friends to yourself in reality and people in reality aren't always seen at their best angle.

那麼這可能會讓你把你的朋友的那些完美的舞臺或擺拍的照片與現實中的自己進行比較，而現實中的人並不總是以他們的最佳角度出現。

In an article for men's health psychologist C Matthew Nichols PhD suggest this is due to often viewing impression management images.

在一篇為男性健康撰寫的文章中，心理學家C-馬修-尼古拉斯博士認為這是由於經常觀看印象管理影像。

These are photos that are set up to be in perfect lighting situations and poses so that everyone looks their best.

這些照片都是在完美的照明情況和姿勢下拍攝的，以便每個人都看起來最好。

Also people tend to use filters every now and then too, so it might leave you comparing yourself to impossible standards which can take a toll on your mood.

另外，人們往往也會時不時地使用過濾器，所以它可能會讓你把自己與不可能的標準進行比較，這會對你的情緒造成影響。

Number four, you're experiencing situational depression, has a tragedy or unfortunate event recently occurred in your life.

第四，你正在經歷情景性抑鬱症，最近在你的生活中發生了悲劇或不幸的事件。

Do you think you're experiencing situational depression?

你認為你正在經歷情景性抑鬱症嗎？

A lot of people go through situational depression at least once in their lives.

很多人在一生中至少經歷過一次情境性抑鬱症。

This can occur when there's a divorce or breakup, a loss of someone in your life, loss of a job, fights with family or loved ones, retirement, having a baby accidents moving if you're not used to feeling depressed.

當出現離婚或分手、失去生命中的某個人、失去工作、與家人或親人爭吵、退休、生孩子的事故時，如果你不習慣感到抑鬱，就會出現這種情況。

These feelings that come with situational depression can be extremely new to you.

這些伴隨著情境性抑鬱症而來的感覺對你來說可能是極其新鮮的。

Some symptoms of situational depression are low self esteem feeling hopeless, sad, tearful, irritable, having no motivation, losing interest in things and having trouble making decisions to name just a few.

情境性抑鬱症的一些症狀是自尊心低下，感到無望、悲傷、流淚、易怒、沒有動力、對事物失去興趣和難以做出決定，這只是其中的幾個例子。

It's best to seek professional help or consult with a doctor.

最好是尋求專業幫助或向醫生諮詢。

If these depressive feelings or symptoms persist and number five, you're in the sun without sunglasses, here's a weird cause.

如果這些抑鬱的感覺或症狀持續存在，第五，你在陽光下不戴太陽鏡，這裡有一個奇怪的原因。

Have you been out in the sun all day and find yourself in a constant frown?

你是否在外面晒了一整天，發現自己一直皺著眉頭？

But then that frown gets to you.

但隨後那皺眉頭的感覺讓你很難受。

You suddenly find yourself angry, upset or sad.

你突然發現自己憤怒、不安或悲傷。

Maybe you're just not feeling it today.

也許你今天只是沒有感覺。

Well, did you forget your sunglasses while there are a lot of things that can cause you to feel sad?

那麼，你是否忘記了你的太陽鏡，而有很多事情會導致你感到悲傷？

A weird one is simply not wearing sunglasses while out on a sunny day, that intense sun often forces one to squint their eyes and face and be locked in a frown for the duration of their time outside.

一個奇怪的現象是在晴天外出時乾脆不戴太陽鏡，那種強烈的陽光常常迫使人眯起眼睛和臉，在外面的時間裡被鎖在眉頭裡。

This can actually cause feelings of aggression or anger to occur.

這實際上會導致攻擊性或憤怒的感覺發生。

If you hold this facial expression according to a 2013 research study published in the journal cognition and emotion.

根據2013年發表在《認知與情感》雜誌上的一項研究，如果你持有這種面部表情。

The study states in line with data showing that experimental and unobtrusively induced facial and body displays facilitate congruent feelings.

該研究指出，與顯示實驗性的和不顯眼的誘導性的面部和身體展示促進一致的感覺的數據相一致。

We found that participants walking against the sun without sunglasses scored higher in a self report measure of anger and aggression compared to those walking with the sun behind and or wearing sunglasses.

我們發現，與那些在陽光下行走或戴著太陽鏡的人相比，逆著陽光行走而不戴太陽鏡的參與者在憤怒和攻擊性的自我報告測量中得分更高。

So for those weird days where you're just feeling a bit out of the mood than usual, it's best to perhaps bring those sunglasses and smile in the mirror each morning.

是以，在那些奇怪的日子裡，你只是覺得心情比平時差一些，最好也許帶著這些太陽鏡，每天早上對著鏡子微笑。

Does that actually work?

這真的有用嗎？

I heard it works.

我聽說這很有效。

Maybe not for everybody, but hey, some days it's worth a shot.

也許不是每個人都適合，但嘿，有些時候值得一試。

So do you think something weird is causing you to feel sad lately?

那麼你是否認為最近有什麼奇怪的事情導致你感到悲傷？

Feel free to share with us how you're feeling in the comments down below?

歡迎在下面的評論中與我們分享你的感受？

Or do you think it's something more serious?

還是你認為這是更嚴重的事情？

Do you think you have situational depression, depression or another disorder that's causing these feelings?

你是否認為你有情景性抑鬱症、抑鬱症或其他疾病導致了這些感覺？

It's best not to self diagnose and talk to a medical professional about how you're feeling.

最好不要自我診斷，向專業醫生談談你的感覺。

There are some treatments that may be able to help you.

有一些治療方法可能能夠幫助你。

If you enjoyed this video, don't forget to click the like button and share it with a friend or someone who could use it.

如果你喜歡這個視頻，別忘了點擊喜歡按鈕，並與朋友或可能使用它的人分享。

Subscribe to like to go and hit the notification by icon For more content like this as always.

訂閱喜歡去和打通知的圖標 對於更多這樣的內容，一如既往地。