Many people do.

很多人都這樣做。

But is spending hours there, even when you're awake, good for you?

但是，在那裡呆上幾個小時，即使你醒著，對你有好處嗎？

The world can feel loud, scary, and harsh.

這個世界會讓人感到喧鬧、可怕和殘酷。

So it's no surprise we often seek comfort in our beds.

是以，我們經常在床上尋求安慰也就不足為奇了。

After a long day, it's the one place we feel we can escape to.

經過漫長的一天後，這是我們覺得可以逃離的地方。

But those comforting sheets and weighted blankets can sometimes cause more harm than good.

但是，那些舒適的床單和加權毯有時會弊大於利。

What actually happens when you spend hours bedrotting?

當你花幾個小時輾轉反側時，究竟會發生什麼？

As common as bedrotting is, is it normal?

褥瘡雖然常見，但它正常嗎？

Does this self-care trend even deserve to be called that?

這股自我保健風潮到底值不值得這麼叫？

Let's find out.

讓我們一探究竟。

A quick refresher on bedrotting.

簡單介紹一下褥瘡。

Just to make sure we're all on the same page on what we're talking about when we say bedrotting, we don't mean just lying down for an hour or two.

為了確保大家都明白我們所說的 "賴床 "是什麼意思，我們說的 "賴床 "並不是指躺上一兩個小時。

Bedrotting is usually viewed as a self-care technique that involves laying in bed for hours.

褥瘡通常被視為一種自我護理方法，需要在床上躺上幾個小時。

For some, this can include eating junk food, while others will go the whole day without eating while they bedrot.

對有些人來說，這可能包括吃垃圾食品，而有些人則會在臥床期間一整天不吃東西。

To be clear, the research we found doesn't suggest that bedrotting is very good for you, but that doesn't mean there's any shame in it.

說白了，我們發現的研究並不表明賴床對人體有什麼好處，但這並不意味著賴床有什麼可恥的。

This video is just here to shed light on what bedrotting does and give you some ideas for what you can do to avoid doing it too often.

這段視頻只是為了讓大家瞭解褥瘡的危害，併為大家提供一些避免褥瘡發生的方法。

It doesn't help your depression.

這對你的抑鬱毫無幫助。

We totally get it, the temptation to stay in bed when depression and anxiety make even small tasks feel overwhelming.

我們完全理解，當抑鬱和焦慮讓一些小任務都感覺難以承受時，我們很想躺在床上。

While it may seem like bedrotting helps recharge you, it often just lets you stew in negative thoughts and feelings.

寢食難安看似能讓人精力充沛，但往往只會讓人沉浸在消極的想法和情緒中。

According to research published in the Medical Journal of Australia, the most effective self-help treatments for depression are the ones that give you something to be an active participant in, whether mentally or physically.

根據發表在《澳洲醫學雜誌》上的研究，最有效的抑鬱症自助治療方法就是讓你積極參與其中，無論是精神上還是身體上。

Active self-care activities, like a brisk walk or curling up with a good book, were found to be especially effective because they engage your mind and body.

研究發現，積極的自我保健活動，如快步走或捧一本好書，尤其有效，因為這些活動能讓你的身心都投入其中。

Mindless scrolling, not so much.

無意識的滾動，就沒那麼多了。

Bedrotting doesn't give your mind something to challenge itself with.

寢食難安並不能給你的大腦帶來挑戰。

Instead, you're more likely to scroll through social media while a TV show is on in the background.

相反，您更有可能在播放電視節目的同時瀏覽社交媒體。

It's understandable why we, as people, tend to do this.

作為人，我們傾向於這樣做，這是可以理解的。

The challenges we face day to day can be extremely mentally, physically, and emotionally draining.

我們每天面臨的挑戰可能會極大地消耗我們的精神、體力和情感。

If you add depression, which can kill our motivation to that mix, bedrotting has an almost irresistible appeal.

如果再加上會扼殺我們積極性的抑鬱症，"賴床 "幾乎具有不可抗拒的吸引力。

There's no shame in looking for an escape, and sometimes that rest that your body and mind is begging for is all you really need.

尋求逃避並不可恥，有時你的身體和心靈渴求的休息才是你真正需要的。

But when you find that bedrotting is not helping you recover from stress or rest your mind, you may wanna break away from the habit.

但是，當你發現賴床並不能幫助你從壓力中恢復過來或讓你的精神得到休息時，你可能就會想改掉這個習慣。

The challenge is finding the motivation to pursue effective self-help strategies, which is extremely difficult when bedrotting.

挑戰在於找到追求有效自助策略的動力，而這在臥床不起時是極其困難的。

It can actually intensify negative thoughts and feelings of isolation.

這實際上會加劇消極思想和孤獨感。

We know finding the motivation is a challenge, but we're here to help you take those first steps.

我們知道尋找動力是一項挑戰，但我們會幫助您邁出第一步。

Let's tackle this together.

讓我們一起解決這個問題。

Before we go to the next point, here's a little something to support you on your mental health journey.

在我們進入下一個問題之前，這裡有一些東西可以在你的心理健康之旅中為你提供支持。

Bring psi wherever you go as a reminder of your own mental health.

無論走到哪裡，都要帶上 psi，提醒自己注意心理健康。

We'll be here for you whenever you need.

只要您有需要，我們隨時為您服務。

Link in bio.

生物中的鏈接。

Worsens your cognitive control.

削弱你的認知控制能力

Feeling stuck is common when battling mental illness.

在與精神疾病作鬥爭的過程中，感到困頓是很常見的。

Getting out of bed to exercise or even start the day can feel impossible when motivation is low.

當動力不足時，起床鍛鍊甚至開始一天的工作都會讓人覺得不可能。

Unfortunately, the more you give in to the temptation to rot in bed, the harder it will become to find your motivation again.

不幸的是，你越是屈服於爛床的誘惑，就越難重新找到動力。

But here's the thing, your brain power, what we call cognitive control is like a muscle.

但問題是，你的腦力，也就是我們所說的認知控制力，就像肌肉一樣。

And just like any muscle, if you don't use it, you'll lose it.

就像任何肌肉一樣，如果你不用它，你就會失去它。

Well, it weakens.

嗯，會變弱。

The decision making around how you should spend your time and effort is ruled by your cognitive control.

如何花費時間和精力的決策是由認知控制決定的。

In other words, better cognitive control means it becomes easier to say, I will exercise now and then actually follow through with it.

換句話說，更好的認知控制意味著更容易說 "我現在要鍛鍊"，然後真正去做。

But the longer you stay in bed, the harder it gets to do anything.

但躺在床上的時間越長，就越難做任何事情。

Staying in bed weakens your brain's willpower.

賴床會削弱大腦的意志力。

It's get up and go, making even small decisions tough.

它起早貪黑，即使是很小的決定也很難做出。

People battling depression find that it affects their cognitive control for the worse.

與抑鬱症作鬥爭的人發現，抑鬱症對他們的認知控制能力的影響越來越大。

It makes it harder to get out of bed, but without forcing yourself to follow through with decisions and allowing yourself to lay in bed for hours, your cognitive control becomes weaker.

這讓人更難下床，但如果不強迫自己去做決定，讓自己在床上躺上幾個小時，你的認知控制能力就會變弱。

The best thing you can do is let go of the pressure of trying to motivate yourself and start by doing something manageable each day.

你能做的最好的事情就是放下試圖激勵自己的壓力，從每天做一些力所能及的事情開始。

If you can, ask a friend to help you out by joining you, reminding you or encouraging you.

如果可以，請朋友幫忙，加入你的行列，提醒你或鼓勵你。

That way the burden is a little lighter as you rebuild your cognitive control.

這樣，當你重建認知控制能力時，負擔就會輕一些。

You can start small by doing a few stretches each day or reading something light.

您可以從每天做一些伸展運動或讀一些輕鬆的書開始。

It's like having a cheerleader for your brain power.

這就像你的腦力有了一個啦啦隊長。

You're rebuilding that cognitive control muscle one small step at a time.

你正在一小步一小步地重建認知控制肌肉。

Let's do this.

我們開始吧

Avoiding your problems.

迴避你的問題

Bedrotting may seem like a good escape, but the stress doesn't disappear.

賴床看似是一種很好的逃避方式，但壓力並不會是以消失。

In fact, after a day of bedrotting, it all immediately rushes back and you feel even worse.

事實上，經過一天的臥床不起後，這一切馬上又會湧上心頭，讓你感覺更加糟糕。

The second you get up to tackle anything, bam, the stress hits you even harder, like it's somehow multiplied while you were snoozing.

你一起身去處理任何事情，"砰 "的一聲，壓力就更大了，就像你在打盹的時候，壓力不知不覺地成倍增加了。

You become aware that time passed and you got nothing done, leaving you with even less time to complete the tasks, which only makes the to-do list loom larger and the stress style crank up even further.

你會意識到時間過去了，而你卻什麼也沒做，留給你完成任務的時間就更少了，這隻會讓待辦事項清單變得更加龐大，壓力也會進一步增大。

So ultimately, bedrotting backfires by just adding to your stress.

是以，賴床最終只會增加你的壓力，適得其反。

Actually, science backs this up.

事實上，科學證明了這一點。

Research published in Personality and Individual Differences shows that letting stress lead to procrastination, like, hello, bedrotting, makes your mental health even worse.

發表在《個性與個體差異》上的研究表明，讓壓力導致拖延，就像 "你好，賴床 "一樣，會讓你的心理健康更加糟糕。

If that sounds like you, there is hope.

如果這聽起來像你，那就有希望了。

You can break out of the bedrotting cycle.

你可以擺脫賴床的惡性循環。

The solutions that help you depend on the root cause of your desire to rot in bed.

幫助您的解決方案取決於您想爛在床上的根本原因。

If you always feel fatigued, the solution could be as simple as ensuring there is enough light in your room or adjusting your sleep schedule.

如果您總是感到疲勞，那麼解決方法可能很簡單，只要確保房間裡有足夠的光線，或者調整您的睡眠時間。

If it's your depression or anxiety, the best thing to do is always to speak to a professional.

如果是抑鬱或焦慮，最好的辦法就是向專業人士諮詢。

Again, it isn't as though we do this by choice.

同樣，我們這樣做也不是出於自願。

Bedrotting is the sum of many different factors like stress, anxiety, depression, and just generally feeling overwhelmed.

褥瘡是壓力、焦慮、抑鬱等多種因素的總和，一般來說就是感覺不堪重負。

If bedrotting is negatively affecting your life, making you feel worse, there may be something deeper to talk about with a therapist who can offer you personalized advice.

如果褥瘡對您的生活造成了負面影響，讓您感覺更糟，那麼您可能需要與治療師討論一些更深層次的問題，他們可以為您提供個性化的建議。

Like fast food?

喜歡快餐嗎？

Bedrotting is just easier than the alternative.

寢食難安只是比其他辦法更容易。

The world asks so much of us.

這個世界對我們的要求太多了。

Laying in bed and scrolling through social media makes the pressure fade into the background.

躺在床上翻看社交媒體，壓力就會逐漸消失。

But if bedrotting is becoming a constant habit, it's likely a sign of a fairly severe depression.

但如果賴床成了一種固定的習慣，那很可能是相當嚴重的抑鬱症的徵兆。

When bedrot robs you of your motivation, your positive interactions, and triumph over your day-to-day challenges, it would be beneficial to see a therapist.

當嗜睡剝奪了你的動力、積極的互動和戰勝日常挑戰的能力時，去看心理醫生會對你有好處。

So did you find this video helpful?

您覺得這段視頻對您有幫助嗎？

Has bedrotting been more helpful or harmful in your experience?

根據您的經驗，褥瘡對您的幫助大還是危害大？

Let us know in the comments below.

請在下面的評論中告訴我們。

Remember to leave a like if you enjoyed this video and subscribe to Psych2Go for more videos like this.

如果您喜歡本視頻，請記得留下 "喜歡"，並訂閱 Psych2Go 以獲取更多類似視頻。

You've got this.

你有這個。