Name: 別爛在床上了！小心一直躺床會毀掉你的生活！ (How Bed Rotting Is Ruining Your Life)
Uploaded: 2025-07-10T21:01:30.000Z
Duration: 7 min 14 s

程度副詞

We already know the answer, but have you ever found yourself lying in bed for hours, not sleeping, just scrolling on your phone, binge watching shows, or kind of just existing?

我們已經知道了答案，但你有沒有發現自己躺在床上幾個小時不睡覺，只是在滑手機，狂看節目，或者只是存在著？

That's what people are calling bedrotting.

這就是人們所說的「床上擺爛」。

分詞構句

It's a way some of us cope when we're feeling totally drained, burnt out, or overwhelmed.

當我們感到筋疲力盡、精疲力竭或不堪重負時，這是我們中的一些人的一種應對方式。

Not the most glamorous term, but pretty relatable, right?

這不是一個最有魅力的詞，但很貼近生活，不是嗎？

The greatest challenge with bedrotting is that for people struggling with depression or burnout, it feels pretty good.

床上擺爛的最大挑戰在於，對於正在與憂鬱症或職業倦怠作鬥爭的人來說，床上擺爛的感覺非常好。

So when someone advises you against it, it can be difficult to actually take their advice.

所以當有人建議你不要這樣做時，你很難真正採納他們的建議。

The thing is, recovery from depression is not the same as recovering from a physical ailment.

問題是，憂鬱症的康復與身體疾病的康復並不相同。

Your bed is not a hospital bed, but physical health and mental health do have an effect on one another.

你的床不是醫院的病床，但身體健康和心理健康確實會相互影響。

Poor mental health can worsen your physical health, and poor physical health can worsen your mental health.

心理健康狀況不佳會使身體健康惡化，身體健康狀況不佳也會使心理健康惡化。

床上擺爛就是一個很好的例子。

So let's look at the signs that bedrotting is actually worsening your mental health.

所以，讓我們來看看「床上擺爛」實際上會導致心理健康惡化的跡象。

In the intro, we mentioned that your bed is not a hospital bed.

在介紹中，我們提到你的床不是醫院的床。

In a hospital bed, your situation is temporary, and everything around your bed is there for the sake of your health.

在病床上，你的處境是暫時的，病床周圍的一切都是為了你的健康。

If hospital beds are where battles for health are fought, bedrotting signifies a retreat rather than an attack.

如果說病床是為健康而戰的地方，那麼臥床就意味著撤退而不是進攻。

It can start to feel more and more like your bed is the only place to be.

你會越來越覺得床是你唯一的歸宿。

Going out, exercising, seeing the sun, and touching grass are all proactive activities that show you are resisting your depression, whereas staying in bed is comfortable and effortless.

外出、鍛鍊、曬太陽、觸摸草地都是積極主動的活動，表明你在抵制憂鬱，而躺在床上則舒適自在，毫不費力。

The world asks a lot of us, so it's understandable that we go through periods where we just want things to feel effortless.

這個世界對我們的要求很高，所以我們會經歷一些時期，希望一切都毫不費力，這是可以理解的。

But too much time spent in effortless bliss is bound to become an ouroboros of things piling up, becoming more difficult, and the bed therefore looking more and more appealing.

但是，在不費吹灰之力的幸福中度過的時間過長，必然會讓事情堆積如山，變得更加困難，床也是以變得越來越有吸引力。

So if you find that everything is becoming harder and your bed is becoming more irresistible, maybe it's time to pick up arms again, give life another go.

所以，如果你發現一切都變得越來越困難，你的床變得越來越難以抗拒，也許是時候重新拿起武器，給生活再來一次。

Being unable to get things done can make you feel hopeless or even afraid.

無法完成工作會讓你感到絕望甚至恐懼。

Anxiousness, born of procrastination, is common and usually gets worse the longer it goes on.

因拖延而產生的焦慮情緒很常見，而且通常時間越長越嚴重。

A 2017 study published in the Journal of Rational, Emotive, and Cognitive Behavior Therapy tells us that the greatest thing keeping people suspended in anxiety and procrastination is rumination, rather than just worrying about it.

2017年發表在《理性、情感和認知行為療法雜誌》上的一項研究告訴我們，讓人們懸浮在焦慮和拖延中的最大原因是反芻，而不僅僅是擔心。

It's totally normal to worry about not getting things done, but by repeatedly thinking about it and telling yourself you'll be in danger if you don't do this task.

擔心做不好事情是很正常的，但如果反覆思考，告訴自己如果不做這件事就會有危險，

You're more likely to shut yourself away and not want to engage with it at all.

你就更有可能把自己封閉起來，根本不想去做這件事。

This, of course, just leads to more rumination.

當然，這只會導致更多的反芻。

So here's a strategy that might help you get out of bed and clear out some of that anxiety that's keeping you trapped.

所以這裡有一個策略，也許能幫你下床，消除一些讓你困頓的焦慮。

Don't think about how many tasks you need to do or how long it's going to take.

不要去想你需要完成多少任務，也不要去想要花多長時間。

You don't even have to finish a task just yet.

Just secure a starting point that you can return to.

只需確保一個可以返回的起點。

If you have a lot to do, but it all depends on one specific task getting done, start there.

如果你有很多事情要做，但都取決於完成一項特定任務，那就從這裡開始。

If it can be done in any order, start with the easiest one or even choose one randomly.

如果可以按任何順序進行，則從最簡單的開始，甚至隨機選擇一個。

You may think you aren't bedrotting out of anxiety, but think about what it is that you're ruminating on.

你可能認為自己並不是因為焦慮而臥床不起，但想想你在反思什麼。

Are you worried that you aren't where you should be in life?

你是否擔心自己的人生沒有達到應有的高度？

Your career hasn't bloomed as much as you think it should have?

你的職業生涯沒有像你認為的那樣綻放光彩？

Find one thing that, even if it doesn't do anything helpful immediately, will at least make you feel like you're being more productive.

找一件事，即使它不能馬上幫上什麼忙，但至少能讓你感覺自己的工作效率提高了。

You most likely already knew that bedrotting is probably not great for you.

你很可能已經知道，床上擺爛可能對你的身體不好。

Being surrounded by snacks and a charging laptop with The Sims on 24-7 sounds like a great way to spend a weekend, but long periods without any productivity aren't great for your self-esteem.

被零食和充電的筆記本電腦包圍著，24 小時不間斷地播放《模擬市民》，聽起來是度過週末的好方式，但長時間沒有任何生產力對你的自尊心並沒有好處。

A 2021 study found that long periods of physical inactivity was likely to worsen depression, stress, and anxiety in adolescents.

2021 年的一項研究發現，長時間不運動可能會加重青少年的憂鬱、壓力和焦慮。

This backs up another study from 2017 that claimed students who were not only physically active, but also pursuing their goals had higher self-esteem than those who weren't.

這與2017年的另一項研究相吻合，該研究稱，不僅積極參加體育鍛煉，而且追求自己目標的學生比不積極參加體育鍛煉的學生自尊心更強。

So while your body seems to house a bottomless well of lethargy that yearns for constant rest, giving your body and mind what it thinks it wants is likely to only hurt you more.

所以當你的身體似乎蘊藏著無底的倦意，渴望得到持續的休息時，讓你的身體和心靈得到它認為想要的東西，很可能只會讓你受到更大的傷害。

So what's the solution if you just can't seem to do anything, but doing nothing also makes you feel worse?

那麼，如果你似乎什麼都做不了，但什麼都不做又會讓你感覺更糟，有什麼解決辦法呢？

不要集中精力同時做所有的事情。

Don't think you have to immediately jump out of bed and rise to your full potential.

不要以為你必須立即從床上跳起來，充分發揮你的潛能。

Instead, start by practicing a bit of tough love on yourself by forcing yourself to walk around or do 10 minutes of light exercise each day.

相反，首先要對自己嚴加愛護，強迫自己每天走動或做 10 分鐘的輕微運動。

You might just find that this starts to repair your undeniable inner fortitude, and over time, you will be reminded of just how strong and capable you are.

你可能會發現，這開始修復你不可否認的內心堅韌，隨著時間的推移，你會意識到自己是多麼強大和有能力。

It won't necessarily make your depression magically go away, but it will put an end to the feeling of mental decay that bedrotting creates.

它不一定會讓你的抑鬱情緒神奇地消失，但它會讓你不再感到精神頹廢，因為褥瘡會讓你的精神萎靡不振。

Your family and friends are worried about you.

This one might sound obvious, but it's often one of the most overlooked signs for everything.

這聽起來可能很明顯，但往往是最容易被忽視的跡象之一。

We don't know what you're experiencing, but the people closest to you might know when something's wrong.

我們不知道你正在經歷什麼，但你最親近的人可能知道什麼時候出了問題。

You might not think they actually care or that it doesn't matter,

你可能認為他們並不真正關心你，或者認為這無關緊要，

but if someone has expressed the smallest amount of concern about how much time you spend in bed, it could mean your time spent bedrotting is affecting you more than you realize.

但如果有人對你在床上花費的時間表示了最起碼的關心，這可能意味著你在床上花費的時間對你的影響比你意識到的要大。

Not everyone will say something, and people don't always express themselves well.

不是每個人都會說話，人們也不總是能很好地表達自己。

Your dad might just get angry that you're spending too much time in bed.

你爸爸可能會因為你花太多時間在床上而生氣。

Your friends might stop inviting you out because you've stopped saying yes.

你的朋友可能不再邀請你出去，因為你不再答應。

That isn't good, but it should at least tell you that bedrotting might have more control over you than you intended, and your mental health might have gotten observably worse because of it.

這不是好事，但至少可以告訴你，床上擺爛對你的控制可能超出了你的預期，你的心理健康可能因此而明顯惡化。

It's often tempting to disregard the concern your family has for your mental health as they themselves and the family mechanisms that exist in your household could be a major factor in your depression.

我們常常很容易忽視家人對你心理健康的關注，因為他們自己和家庭中存在的家庭機制可能是導致你憂鬱的主要因素。

But bedrotting is unlikely to mend that situation and could instead be a contributing factor in keeping you tied to a bleak situation.

但是，床上擺爛不可能改善這種狀況，反而可能成為讓你繼續被困在暗淡的環境中的一個因素。

Some people swear bedrotting is self-care, and sometimes after a long, busy week, a few extra hours in bed can be just what you need.

有些人信誓旦旦地說，床上擺爛是一種自我保健，有時在經歷了漫長而忙碌的一週後，在床上多躺幾個小時可能正是你所需要的。

But when it turns into something more and your bed becomes a cage, it's time to start questioning how much good it's doing, if any.

但是，當它變成了更多的東西，你的床變成了牢籠時，你就該開始懷疑它到底有多大用處了。

Have you ever gone through an excessive period of bedrotting?

你是否經歷過過度的床上擺爛期？

Share your experiences in the comments below.

請在下面的評論中分享你的經驗。

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

如果你喜歡這部影片，請記得按讚，並訂閱 Psych2Go 以獲取更多類似影片。