Thank you for being here.

謝謝你在這裡。

When you think of the phrase creating healthy habits

當你想到創造健康的習慣這句話時

for yourself, you probably think of eating healthy,

為自己，你可能想到的是吃得健康。

exercising, and getting to bed on time.

鍛鍊身體，並按時上床睡覺。

These are all great things to do for your physical health,

這些都是為你的身體健康所做的偉大事情。

but what about creating healthy habits

但創造健康的習慣呢？

for your mental health?

為你的心理健康？

Keeping a healthy mind is just as important

保持健康的心態同樣重要

as keeping a healthy body, because one can easily

作為保持健康的身體，因為一個人可以很容易地

influence the other.

影響對方。

If you wanna know more about good mental health habits,

如果你想了解更多關於心理健康的好習慣。

here are six surprising habits

這裡有六個令人驚訝的習慣

that make you mentally strong.

使你精神上更加強大。

Number one, you are in control of your emotions.

第一，你可以控制你的情緒。

Did a recent argument with a friend leave you feeling hurt

最近與朋友的爭吵是否讓你感到受傷？

or upset 'cause of what they said?

還是因為他們說的話而不高興？

Have your parents ever told you that you need

你的父母是否曾告訴你，你需要

to do a better job on your chores

做好家務工作

when you thought you were doing a good job already?

當你認為你已經做得很好了？

In both of these situations, it's understandable

在這兩種情況下，可以理解為

that you may feel upset, anxious, annoyed,

你可能感到不安、焦慮、煩躁。

or even outright angry.

甚至是徹底的憤怒。

And that's okay.

這也沒關係。

Feeling these kinds of emotions doesn't make you weak,

感受到這種情緒並不會使你變得軟弱。

it's perfectly normal.

這是很正常的。

It's when you don't allow those negative emotions

就是當你不允許那些負面的情緒

to take control of you, that makes you mentally strong.

來控制你，這使你在精神上變得強大。

For example, while arguing with your friend,

例如，在與你的朋友爭論的時候。

you didn't take your anger out on them

你沒有把你的怒氣發洩在他們身上

and chose to keep calm even though you were upset

並選擇保持冷靜，即使你很難過

at the time.

當時的情況。

Or maybe when you're sad, you don't let that heaviness

或者，當你悲傷的時候，你不會讓那種沉重的感覺

drag you down and keep you from moving forward.

拖累你，使你無法前進。

You try to move past your emotional hurdles.

你試圖超越你的情感障礙。

You recognize these negative emotions

你認識到這些負面情緒

and choose to acknowledge them.

並選擇承認它們。

In doing so, you're able to calmly process them

這樣做，你就能冷靜地處理它們

and work through them leaving you with the ability

並通過它們工作，使你有能力

to respond to most situations with a clear head.

以清醒的頭腦應對大多數情況。

Number two, you question your thoughts and beliefs.

第二，你質疑你的想法和信念。

How does questioning thoughts and beliefs

對思想和信仰的質疑是如何做到的

make you mentally strong though?

使你在精神上更加強大？

When you think critically about your thoughts and beliefs

當你對自己的想法和信念進行批判性思考時

you're challenging yourself.

你在挑戰自己。

With the internet at our fingertips

隨著互聯網在我們的指尖上

there's so much information to take in and explore.

有這麼多的資訊需要接受和探索。

This can be overwhelming when you're trying to keep up

當你試圖跟上時，這可能會讓人不知所措。

with what's true and what's lies, or what's just a rumor.

什麼是真實的，什麼是謊言，或者什麼只是一個謠言。

It can be really easy to blindly accept everything you hear

盲目地接受你聽到的一切可能真的很容易

as truth.

作為真理。

Mentally strong people make a habit of questioning

心理強大的人養成了質疑的習慣

or thinking critically about things they come across.

或對他們遇到的事情進行批判性思考。

Whether it's something a close family member told them

無論是一個親密的家庭成員告訴他們的事情

or a news article they saw.

或他們看到的一篇新聞報道。

Questioning things that you read or hear gives you a reason

對你讀到或聽到的東西提出質疑，給你一個理由

to dig deeper allowing you to learn more

深入挖掘，讓你瞭解更多

and gives you the opportunity to learn about

並讓你有機會了解

different people's perspectives.

不同人的觀點。

By doing this, it gives you control

通過這樣做，它使你能夠控制

over how the information affects you.

在資訊如何影響你的問題上。

Have you ever wanted to increase

你是否曾想增加

your own level of happiness?

你自己的幸福程度如何？

And would you like to do something in particular

而你是否願意做一些特別的事情

to help raise your joy and wellbeing?

來幫助提高你的快樂和幸福？

Or maybe you've always wanted to experience

或者，也許你一直想體驗

an Ivy League education without the commitment.

常春藤聯盟的教育，但沒有承諾。

Yale University is offering an online course

耶魯大學正在提供一個在線課程

called the science of wellbeing, where Dr. Santos

被稱為福祉科學，桑托斯博士在那裡

reveals certain misconceptions about happiness

揭示了關於幸福的某些誤解

and recommends tips for increasing happiness

並推薦增加幸福感的技巧

such as savoring our everyday experiences

如品味我們的日常經驗

and appreciating them while they happen

並在其發生時欣賞它們

as well as encouraging random acts of kindness.

以及鼓勵隨機的仁慈行為。

These are all just small snippets

這些都只是一些小片段

of what the course has to offer.

該課程所提供的內容。

If you like the tips from this video

如果你喜歡這個視頻中的提示

and wanna learn more about how to increase

並想了解更多關於如何提高

your own wellbeing and productivity

你自己的福祉和生產力

then you should check out the science of wellbeing.

那麼你應該查看一下安康科學。

We also mentioned that over 3 million people have enrolled

我們還提到，有300多萬人已經註冊了

and it's the online equivalent

而它在網上的作用相當於

to their most popular on-campus course.

到他們最受歡迎的校內課程。

The course is completely online, self-paced,

該課程是完全在線的，自定進度。

and the best part yet, you can earn a certificate

而且最重要的是，你可以獲得一個證書

from Yale upon completion.

完成後從耶魯大學畢業。

So make sure you click the description box below

是以，請確保你點擊下面的描述框

to check out the course.

來看看這個課程。

Number three, you have healthy boundaries

第三，你有健康的界限

in place for yourself.

為你自己準備好了。

Do you feel like a doormat for people to walk all over?

你是否覺得自己像個門墊，讓人走來走去？

Do you drop everything you're doing to help out a friend

你是否會放下你正在做的一切來幫助一個朋友？

or family member when they need a favor?

或家人需要幫助時？

Creating healthy boundaries for the people in your life

為你生活中的人創造健康的界限

is a good habit for mental strength.

是增強精神力量的一個好習慣。

According to an article from Psych Central

根據心理中心的一篇文章

boundaries are a measure of your self-esteem.

界限是衡量你的自尊的一個標準。

When you create healthy boundaries

當你創造健康的界限時

you're letting others know how to treat you

你在讓別人知道如何對待你

while allowing you to be your best self.

同時讓你成為最好的自己。

When you don't have boundaries it's easier to always say,

當你沒有界限的時候，就很容易總是說。

yes to people.

是的，對人。

You let your friends frequently vent

你讓你的朋友經常發洩

all of their problems to you,

他們所有的問題都交給你。

or you let that one friend poke fun at you a little too much

或者你讓那一個朋友對你的嘲笑有點太多

while wanting to be there for others

同時希望為他人著想

and help them isn't necessarily a bad thing.

並幫助他們並不一定是一件壞事。

Always being available at everyone's back in call

始終隨叫隨到，為大家服務

can put unneeded stress on you.

會給你帶來不必要的壓力。

You can't pour out of an empty cup.

你不能從一個空杯子裡倒出來。

By not setting healthy boundaries there's a good chance

如果不設置健康的界限，就很有可能

that eventually your cup will run out.

你的杯子最終會用完。

To stay mentally strong it's important to create boundaries

為了保持精神上的強大，建立界限很重要

with those around you, so that you don't drain yourself

與你周圍的人相處，這樣你就不會耗盡自己的精力。

of all of your mental and physical energy.

你所有的精神和身體能量。

Number four, you actively learn from your mistakes.

第四，你積極從錯誤中學習。

Have you ever said something that wasn't nice

你是否曾經說過一些不好聽的話？

born out of anger, or frustration?

是出於憤怒，還是挫敗感？

Or have you gotten a lower grade on a test

或者你是否在一次考試中得到了較低的分數

than what you were expecting?

比你所期望的要好？

You might dwell on situations where you weren't acting

你可能會糾結於你沒有采取行動的情況

your best and focus on them.

你最好的並專注於他們。

Obsessing over things you've done in the past

執著於你過去做過的事情

only adds more stress to your plate.

只會給你帶來更多壓力。

When you start to think about what happened

當你開始思考所發生的事情時

figure out why it happened

弄清楚為什麼會發生

and make a plan for how to improve on it next time.

併為下一次如何改進做出計劃。

This will make you mentally stronger

這將使你在精神上更加強大

because it shows that you're choosing to grow

因為這表明你在選擇成長

and learn from past mistakes.

並從過去的錯誤中學習。

Number five, you limit your time on social media.

第五，你限制你在社交媒體上的時間。

How many hours do you spend on social media a day?

你每天花在社交媒體上的時間有多少？

Social media is a huge part of our society

社交媒體是我們社會的一個巨大組成部分

and our daily lives.

和我們的日常生活。

It can be a great way to connect with friends and family

它可以是一個與朋友和家人聯繫的好方法

and is filled with endless memes and cute cat pictures.

並充滿了無盡的備忘錄和可愛的貓咪圖片。

But there can be risks to scrolling through Instagram.

但是滾動瀏覽Instagram可能有風險。

Apps like Facebook and Instagram

像Facebook和Instagram這樣的應用程序

make it easy to compare your life to others.

使得你很容易將自己的生活與他人進行比較。

Those glossy filtered photos

那些經過過濾的光鮮照片

and the posts about their happy lives

以及關於他們幸福生活的帖子

can make it look like the grass is greener on their side.

可以讓人覺得他們那邊的草更綠。

And an unhealthy game of comparison can start in your heart.

而不健康的比較遊戲會在你的心裡開始。

According to a study, how long do use of social media sites

根據一項研究，使用社交媒體網站的時間有多長？

and apps, maybe linked to symptoms of depression?

和應用程序，也許與抑鬱症的症狀有關？

When exposed to all of that social media,

當接觸到所有這些社交媒體。

you can start to think you aren't good enough

你會開始認為自己不夠好

or be envious of the things you see people doing online.

或羨慕你在網上看到人們做的事情。

Limiting your use of social media

限制你對社交媒體的使用

can help you avoid this harmful comparison game

可以幫助你避免這種有害的比較遊戲

whether you give yourself an allotted amount of time

你是否給自己分配了一定的時間

to check social media each day, or you only check at night,

每天檢查社交媒體，或者你只在晚上檢查。

or in the morning.

或在早上。

Limiting your time on social media

限制你在社交媒體上的時間

can help make you mentally strong.

可以幫助你在精神上變得強大。

And number six, taking time for yourself.

第六，為自己花時間。

Do you have long days at school or at work?

你在學校或工作中的時間長嗎？

Do you often choose to do more work

你是否經常選擇做更多的工作

than what is asked of you?

比對你的要求還高？

Are you constantly on the go and feel like

你是否經常在路上，感覺

you have to be doing something to stay productive.

你必須做一些事情來保持生產力。

Going above and beyond and keeping up on productive tasks

超越自我，堅持完成生產任務

is great.

是偉大的。

But if you don't pay time for yourself to recharge

但如果你不為自己支付時間來充電

your mental health can take a hit.

你的心理健康會受到打擊。

According to an article from Psych Central

根據心理中心的一篇文章

downtime allows your brain to restore attention

休息時間讓你的大腦恢復注意力

and motivation.

和動機。

It promotes creativity, strengthens memory,

它能促進創造力，加強記憶。

and can even make you more productive in the long run.

而且從長遠來看，甚至可以使你的工作效率更高。

When you take a little time out of your busy day

當你從繁忙的一天中抽出一點時間

to go for a walk, read a book, or even just lay on the couch

去散步，看書，甚至只是躺在沙發上

and watch your favorite TV show.

並觀看你喜歡的電視節目。

You're allowing your mind to take a break and recharge.

你在讓你的頭腦休息一下，重新充電。

Just like you sometimes need a nap after lunch

就像你有時需要在午餐後打個盹一樣

to boost your physical energy

以提高你的身體能量

your mind needs rest too.

你的頭腦也需要休息。

Do you practice any of these habits to stay mentally strong?

你有沒有練習這些習慣來保持心理上的強大？

If so, have they helped you?

如果是這樣，他們有沒有幫助你？

Or do you know someone who could benefit from these habits?

或者你知道有誰能從這些習慣中受益？

Let us know in the comments below,

請在下面的評論中告訴我們。

we'd love to know your thoughts.

我們很想知道你的想法。

A huge shout out to Coursera for sponsoring this video

對Coursera贊助這段視頻表示熱烈的歡迎

and offering a Yale University course to our viewers.

並向我們的觀眾提供耶魯大學的課程。

Don't forget to hit the subscribe button

不要忘了點擊訂閱按鈕

for more Psych2Go videos.

瞭解更多Psych2Go視頻。

Thank you for watching and we'll see you next time.

謝謝您的觀看，我們下次再見。