Most people believe that you either have depression or you don't.

大多數人認為，你要麼有抑鬱症，要麼沒有。

That if you get diagnosed with depression or anxiety, it's like a permanent trait that you have, and that all you can do is learn to cope with it.

如果你被診斷出患有抑鬱症或焦慮症，它就會成為你永久的特質，你所能做的就是學會應對它。

Now I don't think about depression or anxiety that way.

現在，我不會再那樣去想抑鬱或焦慮了。

I think of it on a scale.

我認為這是有尺度的。

When your symptoms are severe, they interfere with your life in a big way.

如果症狀嚴重，就會嚴重影響生活。

And when your symptoms are mild, or when your symptoms go away, it doesn't interfere with your life anymore.

當你的症狀輕微或症狀消失時，它就不會再影響你的生活了。

Depression and anxiety disorders can actually be resolved when we chip away at them.

抑鬱和焦慮症其實是可以解決的，只要我們對症下藥。

And thinking about them this way gives us agency.

以這種方式思考它們，我們就有了發言權。

It gives us power to change our own lives.

它賦予我們改變自己生活的力量。

Now research shows that we can absolutely influence our mental health in huge ways.

現在的研究表明，我們完全可以在很大程度上影響我們的心理健康。

So for example, daily aerobic exercise can decrease depression and anxiety symptoms for over 75% of people.

是以，舉例來說，每天進行有氧運動可以減少 75% 以上的人的抑鬱和焦慮症狀。

Eating a healthier diet can decrease your risk of depression by up to 35%.

更健康的飲食可將患抑鬱症的風險降低 35%。

Changing how you think, like going to therapy, helps 60 to 80% of people.

改變你的思維方式，就像接受治療一樣，能幫助 60% 到 80% 的人。

One study showed that for people with depression, when they treated their insomnia, 87% of them saw their depression symptoms completely resolve.

一項研究表明，對於抑鬱症患者來說，當他們治療失眠時，87% 的人的抑鬱症狀會完全消失。

Using a therapy light or practicing meditation can be more effective than medication at treating depression and anxiety.

在治療抑鬱和焦慮方面，使用治療燈或練習冥想比藥物治療更有效。

But the problem is that all of these changes are hard, and they can feel super overwhelming when you're drowning in anxiety or overwhelmed by depression.

但問題是，所有這些改變都很艱難，當你沉浸在焦慮中或被抑鬱壓得喘不過氣來時，你會感覺超級難以承受。

And then often when we get really motivated to improve our lives, we try some huge change.

當我們真正有動力改善生活時，往往會嘗試一些巨大的改變。

We make some plan to run a marathon, or we sign up for 5 a.m.

我們制定一些跑馬拉松的計劃，或者報名參加早上 5 點的比賽。

CrossFit sessions at the gym, or we start some new diet.

在健身房進行 CrossFit 訓練，或者開始一些新的飲食。

And while you can willpower yourself to make these changes for a little while, willpower usually just doesn't work as a long-term strategy.

雖然你可以用意志力讓自己暫時做出這些改變，但意志力作為一種長期策略通常是行不通的。

Then the bigger changes you want to make, the more exhausting and overwhelming they are, which disincentivizes you from continuing them.

那麼，你想做的改變越大，就越會讓你感到疲憊和難以承受，這就會打消你繼續做下去的念頭。

It gets harder and harder to do them instead of easier.

做起來越來越難，而不是越來越容易。

So while you can willpower your way to doing them for a while, the most likely outcome is that you get exhausted and you quit, and then you're more discouraged than when you start.

是以，雖然你可以用意志力堅持一段時間，但最有可能的結果是你筋疲力盡，然後放棄，然後你比開始時更加氣餒。

So making these huge changes rarely works.

是以，做出這些巨大的改變很少能奏效。

Sometimes it does, but it just can't be your only strategy.

有時確實如此，但這不能成為你的唯一策略。

Now I love to give people tons of options to improve their mental health, but I know that this can be overwhelming.

現在，我喜歡給人們提供大量改善心理健康的選擇，但我知道這可能會讓人不知所措。

So in this video, let's talk about tiny yet powerful strategies that actually reward you for doing them.

是以，在本視頻中，我們將討論一些微小而有力的策略，這些策略實際上會給你帶來回報。

They make your life easier instead of harder, and then you get feeling better, and you get more energy, and they become easier to do because they're habitual.

它們會讓你的生活變得更輕鬆，而不是更困難，然後你會感覺更好，精力更充沛，因為它們是習慣，所以會變得更容易做到。

And then with that extra energy, you can add another on.

有了這些額外的能量，你就可以再增加一個。

And instead of feeling more and more tired, you actually feel more and more energetic and resilient.

實際上，你不但不會感到越來越累，反而會感到越來越有活力和韌性。

Okay, so in this video, you'll learn about tiny changes that take a few minutes a day to build Okay, small changes are better than big changes.

好了，在這段視頻中，你將瞭解到每天只需幾分鐘就能實現的微小改變。

James Clear, the author of Atomic Habits, which is a great book by the way, he tells the story of the British cycling team.

詹姆斯-克利（James Clear）是《原子習慣》（Atomic Habits）一書的作者，順便說一句，這是一本很棒的書，他講述了英國自行車隊的故事。

They were one of the worst teams.

他們是最差的球隊之一。

Despite having lots of resources, they lost miserably.

儘管擁有大量資源，他們還是輸得很慘。

But then they got a new coach, and he didn't change the team by telling them to just try harder, or work harder, or exercise longer.

但後來他們換了新教練，他並沒有改變球隊，只是告訴他們要更努力，更勤奮，或鍛鍊更長時間。

He just looked for tiny incremental changes that they could improve one percent at a time.

他只是在尋找微小的增量變化，他們可以一次改進一個百分點。

So they changed tiny little things like painting the inside of their vans so that they could keep their bikes cleaner, and they improved their uniforms so that they were more comfortable, and they tracked sleep so that they could sleep better.

是以，他們改變了一些微不足道的小事情，比如粉刷車廂內部，讓自行車更乾淨；改進制服，讓他們更舒適；跟蹤睡眠，讓他們睡得更好。

And they went from being one of the most underperforming teams to winning the most gold medals at the 2008 Olympics, and then repeatedly winning the Tour de France.

他們從表現最差的車隊之一，到在 2008 年奧運會上贏得最多金牌，再到屢次贏得環法自行車賽冠軍。

Now in Atomic Habits, James Clear teaches how a one percent change every day makes you 37 times better by the end of the year.

現在，在《原子習慣》一書中，詹姆斯-克利教你如何通過每天百分之一的改變，在年底時讓你的成績提高 37 倍。

But most people fail to change because they try to make some gigantic improvement, which lasts for a little while, but then they run out of motivation because the change takes so much energy.

但大多數人的改變都失敗了，因為他們試圖做出一些巨大的改進，這種改進只持續了一小會兒，但隨後他們就失去了動力，因為改變需要耗費太多的精力。

So when you want to improve your mental health, I do not want you to make some huge monumental change all at once.

是以，當你想改善自己的心理健康時，我不希望你一下子做出什麼巨大的改變。

I emphatically tell my clients to not do that.

我強調告訴我的客戶不要這樣做。

You'll be much more likely to create real sustainable change by choosing teeny tiny habits that make your life easier over time instead of harder.

選擇那些能讓你的生活隨著時間的推移變得更輕鬆而不是更艱難的微小習慣，你將更有可能創造出真正可持續的改變。

So when you let these changes add up over time, they snowball.

是以，當你讓這些變化日積月累，它們就會像滾雪球一樣越滾越大。

So for example, let's say you start to take vitamins in January, and it helps you have just like one percent more energy each day.

比如說，你從一月份開始服用維生素，它能讓你每天精力充沛百分之一。

And then in February, you can use that energy to add in one small change.

然後到了二月，你就可以利用這股力量來增加一個小變化。

Like maybe you set a healthy boundary at work, like not answering your emails after 5 p.m.

比如，你可能會在工作中設置一個健康的界限，比如下午 5 點後不回覆郵件。

And then that helps you feel less overwhelmed.

這樣，你就不會感到手足無措了。

So that gives you one percent more improves your sleep, which makes you a little bit less tired each day, which gives you one percent more change in April.

這樣一來，你的睡眠品質就提高了 1%，每天的疲憊感就會減少一點，四月份的變化就會增加 1%。

Each of these tiny changes helps you have more energy, be a tiny bit healthier, and actually makes your life easier instead of harder.

每一個微小的改變都能讓你精力更充沛，身體更健康，讓你的生活更輕鬆而不是更艱難。

And these positive changes snowball over time and can really help you get out of the rut of depression.

隨著時間的推移，這些積極的變化會像滾雪球一樣越滾越大，真正幫助你走出抑鬱的困境。

So at this point in May, you've got a 5% change, which is 72 minutes more energy than you had in January.

是以，在五月的這一點上，你已經有了 5%的變化，也就是比一月份多了 72 分鐘的能量。

And with those 72 extra minutes of energy, you might be able to make a few more tiny changes.

有了這額外的 72 分鐘精力，你也許還能做出一些微小的改變。

Tiny changes are way more effective than that diet that you dropped by the beginning of February, which just made you feel worse about yourself instead of better.

微小的改變比你在二月初放棄的節食更有效，因為節食只會讓你感覺更糟，而不是更好。

Okay, now I have an entire course about how to use tiny changes to improve your mental health.

好了，現在我有一整個課程，講的就是如何用微小的改變來改善你的心理健康。

It's called Change Your Brain 10 Essential Mind Body Skills for Mental Health.

這本書的名字叫《改變你的大腦 10 項心理健康必備的身心技能》（Change Your Brain 10 Essential Mind Body Skills for Mental Health）。

And I go into a lot more detail in that course on how to create changes that are super impactful, but also long lasting.

在這門課程中，我將詳細介紹如何做出既有影響力又能持久的改變。

That course is way more in-depth, but in this video, I'll give you about 30 ideas that you could use for your first one percent change.

該課程更加深入，但在本視頻中，我將為你提供約 30 個想法，你可以用這些想法來實現你的第一個百分之一的改變。

But as I make this list, it's really important that we talk about three principles.

但在我列出這份清單時，有三條原則非常重要。

So first, pick the low-hanging fruit.

是以，首先要挑選低垂的果實。

Start with one change that takes the least amount of effort or is the most enjoyable for you.

先從最省力或最讓你享受的改變開始。

So if you love to exercise, add that to your routine first.

是以，如果你喜歡運動，那就先把運動加入你的日常工作中。

If you hate to exercise, maybe start with light therapy, right?

如果你討厭運動，也許可以從光療開始，對嗎？

Because it's easier for you.

因為這對你來說更容易。

Or if you love people, schedule in some friend time.

如果你喜歡與人交往，那就安排一些朋友時間。

If being with people is exhausting for you, maybe start with a change to your diet.

如果與人相處讓你疲憊不堪，也許可以從改變飲食習慣開始。

The principle here is start with the simplest, easiest changes first, because these can give you more energy and motivation to make other changes in the future.

這裡的原則是，先從最簡單、最容易的改變開始，因為這些改變會給你帶來更多的能量和動力，讓你在未來做出其他改變。

And only make one change at a time and work on that change until it becomes easier and easier to do.

每次只做一個改變，並努力實現這個改變，直到它變得越來越容易。

So I like a month as the initial time period.

是以，我喜歡用一個月作為初始時間段。

Okay, number two, create a system to make this new action easier over time instead of harder.

好了，第二點，創建一個系統，讓這個新行動隨著時間的推移變得更容易，而不是更難。

So for example, taking your medication every day can help improve mental health.

例如，每天服藥有助於改善心理健康。

And a system to make this easier is something like buying a pill box so that you know when you've taken it already, or putting that pill box on your breakfast table so that you remember to take it breakfast every day.

而讓這一切變得更容易的方法就是買一個藥盒，這樣你就知道什麼時候已經吃過藥了，或者把藥盒放在早餐桌上，這樣你就會記得每天早餐吃藥。

A system makes it so that you don't have to remember it and think about it each day.

有了系統，你就不必每天都去記憶和思考。

Okay, and then third, I say use a habit tracker and set a 30-day goal for a tiny change you want to make.

好的，第三，我建議使用習慣跟蹤器，為你想要做出的微小改變設定一個 30 天的目標。

And just give yourself a check mark for every day that you do this tiny change.

只要你每天做出這個微小的改變，就給自己打一個對勾。

Now Jerry Seinfeld had a habit of writing one joke every day, but the way he tracked it was by putting up a big calendar and putting a big red check mark for the days he wrote the joke.

傑瑞-宋飛（Jerry Seinfeld）有每天寫一個笑話的習慣，但他記錄的方式是掛一個大日曆，在寫笑話的日子打上一個大大的紅色勾。

Now use his method.

現在用他的方法。

That's awesome.

太棒了

Again, I learned about it from Atomic Habits.

我還是從 Atomic Habits 瞭解到的。

It's a great book too.

這也是一本好書。

Read that book.

讀讀那本書吧。

You could also download my free habit builder or I like the app, the free app Habit to track your progress.

你也可以下載我的免費 "習慣養成器"，或者我喜歡的應用程序 "習慣 "來跟蹤你的進步。

Okay, so that being said, you know the principles behind this.

好了，說了這麼多，你也知道背後的原理了。

I'm just going to throw out a bunch of ideas of tiny changes that can improve your mental health.

我只是想拋出一些可以改善心理健康的微小改變的想法。

So light therapy, really effective.

所以，光療，真的很有效。

A lot of research shows it's as effective as antidepressant medication.

大量研究表明，它與抗抑鬱藥物一樣有效。

So you could buy a light box and do 10 minutes a day of light therapy while you do your morning routine.

是以，你可以買一個燈箱，每天在做晨練時進行 10 分鐘的光療。

Or if you can't do that, you could just open your curtains in the morning or sit outside in the sunlight every day for 10 minutes.

如果做不到這一點，也可以每天早上拉開窗簾，或坐在室外陽光下 10 分鐘。

Another one, consider supplementing with a multivitamin or a multimineral.

另外，可以考慮補充多種維生素或多種礦物質。

So this supplement is a well-researched option.

是以，這種保健品是一種經過充分研究的選擇。

It's not a sponsor, but there's a lot of research behind it that shows it helps some people, right?

它不是贊助商，但背後有很多研究表明它能幫助一些人，對嗎？

You could try to add a fermented food to your diet or consider a probiotic supplement.

您可以嘗試在飲食中添加發酵食品，或考慮服用益生菌補充劑。

You can do any kind of movement outside.

你可以在室外做任何運動。

Add one vegetable to your meal.

為您的膳食添加一種蔬菜。

So for example, buy prepackaged vegetables and put them at your desk every day.

例如，購買預先包裝好的蔬菜，每天放在辦公桌前。

Daily gratitude practice.

每日感恩練習。

You could make a system of this by asking a friend to do it with you.

您可以請一位朋友和您一起做，這樣就形成了一個系統。

Or you could use a journal or you could use an app.

你也可以寫日記或使用應用程序。

Express appreciation.

表示感謝。

Tell your significant other or your child something you appreciate about them every day.

每天告訴你的另一半或孩子一些你欣賞他們的地方。

It will change how you feel about them and it might even invite them to improve too.

這將改變你對他們的看法，甚至可能促使他們也有所改進。

Or you could express appreciation to your boss or a cashier or a waitstaff every day.

你也可以每天向老闆、收銀員或服務員表示感謝。

Another small change that can make a difference is to watch less news and use that time instead of watching news to do some good in the world instead.

另一個可以改變現狀的小改變是少看新聞，利用看新聞的時間為世界做點好事。

You could also just switch your accounts to follow uplifting accounts like good news or upworthy.

你也可以直接切換你的賬戶，關注一些令人振奮的賬戶，如 good news 或 upworthy。

Like so make your social media a positive place and just unfollow any accounts that bring a lot of negativity to your life.

就像這樣，讓你的社交媒體成為一個積極向上的地方，取消關注任何給你的生活帶來負面情緒的賬號。

And you know, so setting up your Instagram to follow more uplifting people probably only takes a few minutes every day.

要知道，在 Instagram 上關注更多令人振奮的人，每天可能只需要幾分鐘。

Okay, another thing that can make huge change from a tiny change is improving your sleep.

好了，還有一件事可以讓微小的改變帶來巨大的變化，那就是改善你的睡眠。

Now this might feel impossible, but there are a lot of tiny things you can do that really add up.

現在，您可能會覺得這是不可能的，但您可以做很多細小的事情，這些事情加起來就能真正做到。

You could try to wake up at the same time every morning for one week.

你可以嘗試在一週內每天早上在同一時間起床。

You could decrease your caffeine usage.

你可以減少咖啡因的用量。

You could use your bed only for sleeping.

你可以把床只用來睡覺。

Or you could set an automatic do not disturb mode on your phone for nighttime.

或者您也可以在手機上設置夜間自動免打擾模式。

Little things like that can add up over time.

這樣的小事日積月累就會形成習慣。

Practicing mindfulness.

練習正念。

Really beneficial for mental health, but feels overwhelming sometimes.

對心理健康真的很有益處，但有時也會感到力不從心。

Just try practicing slowing down your breathing when you're in your car and noticing you're breathing in your car.

試著在車裡練習放慢呼吸，並注意自己在車裡的呼吸。

Or when you're driving, you just drive without listening to anything and let your thoughts wander for a little bit.

或者在開車時，什麼也不聽，讓思緒飄蕩一會兒。

Or you could practice mindfulness in the bathroom, right?

或者你也可以在浴室裡練習正念，對嗎？

So instead of staring at your phone while you're on the toilet, just take a deep breath.

所以，與其在如廁時盯著手機，不如深呼吸。

Slow things down, right?

慢下來，對不對？

Another thing you could do that can improve mental health is to set limits on your screen time.

另一個可以改善心理健康的方法是限制螢幕時間。

Or you could, you know, choose to You could do a one minute meditation each day.

你也可以選擇每天冥想一分鐘。

Just google it.

谷歌一下就知道了。

There are hundreds of one minute meditations.

一分鐘的冥想有數百種。

During your break from work, you could try going for a walk or stretching instead of looking at your phone.

在下班休息時間，你可以試著去散步或做伸展運動，而不是看手機。

You could set a daily goal for how many steps you'll get to encourage you to walk a little bit more each day.

您可以設定一個每天走多少步的目標，鼓勵自己每天多走一點。

You could practice a self-regulation technique once per day.

你可以每天練習一次自我調節技巧。

So this is things like deep breathing, the yawn, or tapping.

比如深呼吸、打哈欠或輕拍。

And again, these only take a minute or two every day.

同樣，這些工作每天只需要一兩分鐘。

Okay, nature decreases cortisol.

好吧，大自然會降低皮質醇。

Nature decreases the stress response.

大自然會減少壓力反應。

So for those of us who live in big cities or can't get out in nature very often, you could do really tiny changes like getting a plant for your home.

是以，對於我們這些生活在大城市或不能經常到大自然中去的人來說，你可以做一些非常微小的改變，比如在家裡養一盆植物。

You could put nature photos on your computer or in your house or on your screensaver or on your TV in the background.

你可以把自然照片放在電腦上、家裡、屏保上或電視背景上。

Or you could just follow nature photographers on social media.

或者，您也可以在社交媒體上關注自然攝影師。

Okay, connection and relationships are one of the biggest indicators of happiness and healthiness.

好吧，聯繫和人際關係是幸福和健康的最大指標之一。

So you could just try to deepen the relationships you already have.

是以，你可以嘗試加深已有的關係。

These small little actions really do add up over time.

這些微不足道的小行動真的會日積月累。

So you could send a text message.

所以，你可以發送一條簡訊。

You could plan a lunch date.

你們可以計劃一次午餐約會。

You could call someone up to ask how they're doing.

你可以打電話問問他們的情況。

You could make a reminder to call someone you care about.

你可以提醒自己給關心的人打電話。

So those are a few ways that you could just improve your connections.

以上就是你可以改善人脈關係的幾種方法。

Okay, there's a few other things you can do.

好吧，你還可以做其他一些事情。

And I call this like setting tiny rules for yourself.

我把這叫做為自己制定微小的規則。

And if you set these rules and you work on them just tiny increments for a month, your mental health will improve.

如果你制定了這些規則，並在一個月的時間裡循序漸進，你的心理健康就會得到改善。

So one of them is like setting a rule like I'm not allowed to call myself names.

是以，其中一條規則就是我不能罵自己。

I'm not allowed to use words like always or never.

我不能用 "永遠 "或 "從不 "這樣的詞。

So you replace black and gray thinking.

是以，你取代了黑灰思維。

You catch yourself when you're using catastrophizing language and you replace it with a courageous statement or like use a growth mindset.

當你使用災難性語言時，你要抓住自己，用勇敢的語言來代替，或者使用成長型思維。

So instead of saying, oh, you know, you replace the word failure with not yet.

是以，不要說 "哦，你知道的"，而是用 "還沒有 "代替 "失敗"。

As in, oh, I haven't figured out how to do math yet or I haven't figured out how to be a good listener yet.

比如，我還不知道怎麼做數學題，或者我還不知道怎麼做一個好的傾聽者。

Right?

對不對？

So I hope like these are a ton of little examples.

所以，我希望這些都是一大堆小例子。

And again, don't do all of them.

再說一遍，不要全部都做。

Only pick just one that you want to work on.

只選一個你想做的。

But I hope this list gives you a ton of ideas that you could use to improve your mental health.

不過，我希望這份清單能給你帶來很多改善心理健康的想法。

And again, don't try to do all of these.

再說一遍，不要試圖做到所有這些。

Just pick the low hanging fruit and start to implement one until it seems easy to do and then pick the next one to work on.

只需挑選低垂的果實，開始實施一個，直到它看起來很容易做到，然後再挑選下一個進行努力。

I hope you found this video helpful.

希望這段視頻對您有所幫助。

Let's get better at feeling.

讓我們更好地感受。

Thank you for watching and take care.

感謝觀看，請保重。