Do you brush off your emotions and simply say, I'm fine?

你會拂去自己的情緒，簡單地說 "我沒事 "嗎？

It may feel difficult to talk to others about what you're going through because you're tired, nervous, or don't know quite how to explain what you're feeling.

由於疲憊、緊張或不知道如何解釋自己的感受，與他人談論自己的經歷可能會感到困難。

Maybe you'd feel like others wouldn't understand you or that you'd feel like a burden, but really the best or least could be talking to a loved one or counselor about what you're going through.

也許你會覺得別人不理解你，或者你會覺得自己是個負擔，但真正最好或最不需要的可能是向夫妻或諮詢師傾訴你所經歷的一切。

They're there to support you and listen and expressing what's really going on beneath the surface may let you release these emotions and feel a bit better.

他們會支持你，傾聽你的心聲，而表達表面之下的真實想法可能會讓你釋放這些情緒，感覺好一些。

In this video, we want you to know that it's okay to say, I'm not fine when you're feeling low.

在這段視頻中，我們希望您知道，當您情緒低落時，說 "我不好 "是可以的。

For some, it may be hard to recognize they feel this way.

對有些人來說，可能很難意識到自己有這種感覺。

So to help you recognize what you're feeling, here are seven signs you're not actually fine.

是以，為了幫助你識別自己的感覺，這裡有七個跡象表明你其實並不好。

If you or someone you know is struggling, please reach out to a mental health professional.

如果您或您認識的人正在掙扎，請聯繫心理健康專家。

Let's begin.

讓我們開始吧。

Number one, you withdraw from most situations and isolate.

第一，你會從大多數情況中退出，與世隔絕。

Do you often find yourself going to your room when you feel an onset of sadness?

當您感到悲傷時，您是否會經常回到自己的房間？

Or perhaps lately you've isolated yourself from your family or friends and not because of quarantine.

或許最近你與家人或朋友隔離了，但這並不是因為隔離。

Isolation can be a sign something more is going on with your mental health.

與世隔絕可能預示著你的心理健康出現了更嚴重的問題。

While it's good to distance yourself from unnecessary conflicts and take a breather every once in a while, too much isolation could be a warning sign of depression.

雖然偶爾遠離不必要的衝突，讓自己喘口氣是件好事，但過於孤僻可能是抑鬱症的一個警告信號。

Withdrawing from fun activities and not socializing with family and friends can possibly lead to loneliness and overthinking.

不參加有趣的活動，不與家人和朋友交往，可能會導致孤獨和過度思考。

If you find yourself wanting to be alone too often and think it may be leading to something more serious, just try calling a friend up to chat on the phone or plan an activity with your family or go for a walk to get outside of your room.

如果你發現自己過於頻繁地想要獨處，並認為這可能會導致更嚴重的後果，那就試著給朋友打個電話聊聊天，或者和家人計劃一項活動，或者出去散散步，走出你的房間。

If the problem persists, you may want to talk to a counselor or therapist to discuss the issue.

如果問題仍然存在，您可能需要與心理諮詢師或治療師討論這個問題。

Number two, you sleep too much or not enough.

第二，你睡得太多或不夠。

How much sleep do you get?

你有多少睡眠時間？

Do you often sleep in for far too many unhealthy hours or do you hardly get any sleep?

您是否經常睡懶覺，時間過長而不健康，或者幾乎沒有睡眠？

Have you been suffering from insomnia?

您有失眠的困擾嗎？

This could be a sign that there may be some emotional distress going on in your life that may prevent you from getting a healthy amount of sleep.

這可能是一個信號，表明你的生活中可能出現了一些情緒困擾，導致你無法獲得健康的睡眠。

According to Charles Goodstein, MD, clinical professor of psychiatry at NYU Medical Center, if you have recurring disturbances through sleep more than once or twice a week and there are no physical reasons your doctor can identify, your problem may be linked to a psychological problem, most commonly anxiety or depression.

根據紐約大學醫學中心精神病學臨床教授查爾斯-古德斯坦（Charles Goodstein）的說法，如果你每週反覆出現一兩次以上的睡眠障礙，而醫生又找不出任何生理原因，那麼你的問題可能與心理問題有關，最常見的是焦慮或抑鬱。

If you can't get enough sleep and think it may be due to the current state of your mental health, talking to a counselor or therapist can help.

如果您無法獲得充足的睡眠，並認為這可能是由於您目前的心理健康狀況造成的，那麼與心理諮詢師或治療師交談會對您有所幫助。

Number three, you don't enjoy happy events, even the big ones.

第三，你不喜歡開心的事，即使是大事。

Have you not been feeling your normal self even at big events that usually make you happy?

即使是在通常會讓你開心的重大事件中，你是否也感覺不到正常的自己？

Maybe you feel depressed or nervous or maybe you feel nothing at all.

也許你會感到沮喪或緊張，也許你什麼感覺都沒有。

You don't know what you're feeling because there doesn't seem to be a strong emotion.

你不知道自己的感受，因為似乎沒有強烈的情緒。

You may feel a bit happy, but you notice your emotions during these big events don't seem as strong as others.

你可能會覺得有點高興，但你會發現在這些重大事件中，你的情緒似乎不像其他人那麼強烈。

You feel a fraction of the feelings others seem to feel when you experience the same accomplishments or celebrations.

當你經歷同樣的成就或慶典時，你所感受到的似乎只是別人的一小部分。

You just don't feel like your old self anymore.

你覺得自己不再是以前的自己了。

This can be a sign that you're experiencing emotional numbness, depression, or that you're emotionally unwell.

這可能是您情緒麻木、抑鬱或情緒不佳的徵兆。

Number four, you often have suicidal thoughts that can come out of nowhere.

第四，你經常會突然產生自殺的念頭。

Have you been experiencing suicidal thoughts?

您是否有過自殺的念頭？

Suicidal thoughts can reveal that you're experiencing more pain than you can deal with in the current moment, but suicide is permanent and these moments don't last forever.

自殺的念頭可能表明你所經歷的痛苦超過了你當下所能承受的程度，但自殺是永久性的，這種時刻不會永遠持續下去。

Suicide is never the answer and there are resources out there.

自殺永遠不是解決問題的辦法，現在有很多資源可以利用。

There are people there who want to help you and want to listen.

那裡有人願意幫助你，願意傾聽你的心聲。

If you're experiencing suicidal thoughts, it's important to seek help and let a counselor or loved one know that you're feeling this way.

如果您有自殺的念頭，一定要尋求幫助，並讓諮詢師或親人知道您有這種感覺。

They can help you on your path to feeling better by providing you with the resources you may need to get through this difficult time.

他們可以為您提供渡過難關所需的資源，幫助您恢復健康。

We've linked several resources and hotlines in the description box below.

我們在下面的說明框中鏈接了一些資源和熱線。

Number five, you tell yourself you're fine even when you're not.

第五，即使你並不好，你也會告訴自己你很好。

Do you often tell yourself, I'm fine, I'm fine, even when you're not fine?

你是否經常告訴自己：我很好，我很好，即使你並不好？

Do you ignore any negative or conflicting feelings?

你會忽視任何負面或矛盾的感覺嗎？

Suppressing emotions may seem like a quick fix to a big problem, but it could actually lead to further distress in the future, even over something seemingly unimportant.

壓抑情緒看似可以快速解決大問題，但實際上可能會導致未來更多的困擾，即使是在一些看似不重要的事情上。

Let's say you suppress the anger you have over a relationship ending or a stressful routine at work.

比方說，你會壓抑因一段感情的結束或工作中的壓力而產生的憤怒。

If you don't deal with the problems that can affect you in the long run, something as small as forgetting to buy the milk on your grocery list can lead to an explosive fight that will cover more than just your grocery shopping.

如果你不處理那些會對你產生長期影響的問題，小到忘記買菜單上的牛奶，都可能導致一場爆炸性的爭吵，而這場爭吵所涉及的不僅僅是你的買菜問題。

What's worse is denying these feelings to those who ask how you are and most importantly, denying them to yourself.

更糟糕的是，對那些詢問你近況的人否認這些感受，更重要的是，對你自己否認這些感受。

Instead of self-denial, take a breath, relax, and try to go through the problems you're facing in a comfortable space.

與其自我否定，不如深吸一口氣，放鬆心情，試著在一個舒適的空間裡去解決你所面臨的問題。

Feel the feelings as they happen rather than later.

在感受發生的時候就去感受，而不是過一會兒再去感受。

This doesn't mean you should let it consume you, but these emotions are valid and should have time in your day to be sorted through and resolved.

這並不意味著你應該讓它吞噬你，但這些情緒是合理的，在你的一天中應該有時間去梳理和解決。

Number six, you don't like who you are and let your insecurities get the best of you.

第六，你不喜歡你自己，讓你的不安全感影響了你。

Everyone has insecurities.

每個人都有不安全感。

It's a normal part of being human, but if you're constantly thinking of your flaws and how others might judge you, it can be the beginning of a very unhealthy habit.

這是人之常情，但如果你總是想著自己的缺點，想著別人會如何評價你，這可能是一種非常不健康的習慣的開始。

Even if you want to change yourself for the better and improve yourself, you shouldn't beat yourself up over it.

即使你想改變自己，提高自己，也不應該是以而自暴自棄。

It's a great goal to try to improve yourself in many ways, but telling yourself that these goals are the only thing that can make you happy is a recipe for disaster.

努力在很多方面提升自己是一個很好的目標，但告訴自己這些目標是唯一能讓你快樂的事情，則會給自己帶來災難。

Because even if you do accomplish the goals you're striving for, the added weight and importance you place on them can make the great feeling of achievement of accomplishing your goals not all you thought it would be in your mind.

因為即使你真的完成了自己的奮鬥目標，你對這些目標的重視和重視程度的增加，也會讓完成目標後的巨大成就感不盡如人意。

We tend to build things up in our heads and that's the reality we tend to strive for, but maybe the life in your head isn't all you thought it would be.

我們往往會在頭腦中建立一些東西，這就是我們努力追求的現實，但也許你頭腦中的生活並不是你想象的那樣。

When you finally reach the mountaintop and take a look at your long-awaited vista, there's always a time when you'll have to start the long trek back down because not every moment will feel as high as the mountaintops and that's normal.

當你終於到達山頂，一覽期待已久的美景時，總有一天你不得不開始下山的長途跋涉，因為不是每時每刻都能感受到山頂的高聳，這很正常。

The point is to keep moving forward on your path, on your journey.

關鍵是要在自己的道路上，在自己的旅程中不斷前進。

Look at me making metaphors.

看我在打比喻。

And number seven, you aren't living your life, you're surviving.

第七，你不是在生活，而是在生存。

Every situation is different, but if you find yourself just getting through your day at work, just getting through to the weekend, just making it to the end of the week, congratulations, you're surviving.

每個人的情況都不一樣，但如果你發現自己只是勉勉強強地度過了一天的工作，只是勉勉強強地熬過了週末，只是勉勉強強地堅持到了一週的結束，那麼恭喜你，你活下來了。

That can take a lot of work for some, but it's important to keep going and make the best of every situation.

對有些人來說，這可能需要付出很多努力，但重要的是要堅持下去，充分利用每一種情況。

But if making it to the weekend is all you look forward to, maybe it's time to reevaluate.

但如果你只盼著週末的到來，也許是時候重新評估了。

Not everyone loves their work or school and it's normal to wish for the weekend, but try to ask yourself what you really want to do.

並不是每個人都熱愛工作或學校，希望有周末也是正常的，但要試著問問自己到底想做什麼。

Whether it's a lifelong dream you can work towards achieving or taking up a new hobby like playing the guitar, try taking the steps to add some life into, well, your life.

無論是努力實現自己的終生夢想，還是培養彈吉他這樣的新愛好，都可以嘗試採取一些措施，為自己的生活增添一些活力。

Take a dance class, reconnect with old friends, go on a road trip or call your mom, add some spice to your life's recipe book and begin to enjoy what it is that keeps you going.

上一堂舞蹈課，與老朋友重聚，來一次公路旅行，或者給媽媽打個電話，在你的生活食譜中添加一些調味品，開始享受讓你堅持下去的東西。

We can't only run on tofu.

我們不能只吃豆腐。

There I go with the metaphors again.

我又開始打比喻了。

If you don't take time to enjoy the moments in your life and live in the moment, it may pass you by.

如果你不花時間享受生活中的點點滴滴，不活在當下，它就可能與你擦肩而過。

As a wise fictional teenager once said, life moves pretty fast.

正如一位睿智的虛構少年所說，生活節奏很快。

If you don't stop and look around once in a while, you could miss it.

如果你不偶爾停下來四處看看，就有可能錯過它。

It was Ferris Bueller for you youngsters.

對你們年輕人來說，那就是 "布費利"。

So do you have any of these signs?

那麼，你有這些徵兆嗎？

If you do, it's best to seek out help from a mental health professional, as mentioned.

如果是這樣，最好如前所述，尋求心理健康專家的幫助。

We've linked some resources in the description box below to help you on your journey to feeling mentally healthy and great again.

我們在下面的說明框中鏈接了一些資源，以幫助您重新找回健康的心理狀態。

Feel free to express your thoughts in the comments below and share any helpful coping tips.

歡迎在下面的評論中表達您的想法，並分享任何有用的應對技巧。

Know that it truly does get better.

要知道，情況確實會好轉。

Many people who've experienced suicidal thoughts and survived have felt thankful that they're alive later on.

許多有過自殺念頭但活下來的人後來都為自己還活著而感到慶幸。

With some hope, time and help from others, you can go back to feeling more than fine.

有了希望、時間和他人的幫助，你就能恢復正常。

You soon may be feeling great.

你很快就會感覺很好。

We hope you enjoyed this video.

希望您喜歡這段視頻。

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

如果你看了，別忘了點擊 "喜歡 "按鈕，並與朋友或可能需要的人分享。

Subscribe to Psych2Go and hit the notification bell icon for more content like this.

訂閱 Psych2Go 並點擊通知鈴圖標，獲取更多類似內容。

And as always, thanks for watching.

一如既往，感謝您的收看。