Name: 測驗：您的自殺想法有多嚴重？(自我測試） (Quiz: How Bad Are Your Suicidal Thoughts? (Self Test))
Uploaded: 2025-07-23T18:44:34.000Z
Duration: 14 min 4 s

現在進行式

Have you been wondering if your suicidal thoughts are getting worse, but aren't sure how to check in with yourself or ask for help?

您是否一直在懷疑自己的自殺念頭是否越來越嚴重，但又不知道如何自我檢查或尋求幫助？

情態助動詞 A2

This quiz can help you understand where you are emotionally and what kind of support might be needed.

這個測驗可以幫助您瞭解自己的情感狀況以及可能需要的支持。

過去簡單式

A while ago, we created a video called Eight Things Not to Say to Someone with Suicidal Thoughts.

不久前，我們製作了一段視頻，名為 "不要對有自殺想法的人說的八件事"。

Your honest, vulnerable comments showed us how many people carry pain quietly and how much they want tools to make sense of it.

你們誠實、脆弱的評論讓我們看到，有多少人默默承受著痛苦，又有多少人希望通過工具來了解痛苦。

Many of you asked, can you make a quiz to help us know when our suicidal thoughts might be worsening?

很多人問，你們能不能做一個小測驗，幫助我們瞭解自己的自殺念頭何時會惡化？

This quiz is our response, and it comes from both psychology and lived experience.

這個小測驗就是我們的回答，它來自心理學和生活經驗。

It's not a diagnosis or a replacement for professional help, but it is a gentle, research-informed check-in, inspired by tools like the Columbia Suicide Severity Rating Scale, Beck's Hopelessness Scale, and emotional validation used in therapy.

它不是診斷，也不能替代專業幫助，但它是一種溫和的、以研究為基礎的檢查，其靈感來自於哥倫比亞自殺嚴重程度評定量表、貝克無望量表以及治療中使用的情感確認等工具。

At the end, you'll also hear a message from someone who's been there, someone who once felt like things would never get better, but is still here.

最後，你還會聽到一位過來人的資訊，他曾經覺得事情永遠不會好轉，但現在依然在這裡。

This quiz includes mentions of suicidal thoughts and emotional pain.

本測驗中提到了自殺念頭和情感痛苦。

Please proceed with care or wait until you feel a bit stronger.

請小心操作，或者等您感覺更強壯一些再進行操作。

Choose the answer that best reflects how you've been feeling lately.

請選擇最能反映您最近感受的答案。

You can pause at any time if this becomes overwhelming.

如果您感到力不從心，可以隨時暫停。

At the end, we'll help you interpret your score and share what kind of support might help you feel less alone.

最後，我們將幫助您解釋您的得分，並與您分享什麼樣的支持可以幫助您減少孤獨感。

You're doing a really good job just by being here.

This quiz may bring up difficult feelings and that's okay.

這次測驗可能會讓你有一些難言的感受，沒關係。

If you're feeling overwhelmed, please give yourself permission to take a break.

如果您感到力不從心，請允許自己休息一下。

Pause the video, breathe, stretch, and come back later.

暫停視頻，呼吸，伸展，稍後再來。

You're not behind and there's no pressure to finish it all at once.

你不會落後，也沒有一次性完成的壓力。

When you feel overwhelmed or emotionally numb, what do you usually do?

當你感到不知所措或情感麻木時，你通常會怎麼做？

其一，找人傾訴、休息或寫日記。

Two, try to distract myself, even if I still feel empty.

二，儘量轉移自己的注意力，即使我仍然感到空虛。

Or five, think about dying or wishing I didn't exist.

五是想死，或者希望我不存在。

Question two, how often do you think about suicide?

Two, sometimes, but I dismiss the thought.

有時是兩個，但我打消了這個念頭。

Four, daily, even if I don't plan anything.

四，每天，即使我不計劃任何事情。

Or five, often, with vivid detail or active thoughts.

或五個，經常是生動的細節或活躍的思維。

Question three, if something went wrong today, like failing, losing someone, or being rejected, how would you most honestly react?

問題三，如果今天出了差錯，比如失敗、失去某人或被拒絕，你最真實的反應是什麼？

One, I'd be upset, but I'd work through it.

第一，我會不高興，但我會努力克服。

Two, I'd feel defeated, but remind myself it will pass.

二，我會感到失敗，但提醒自己一切都會過去。

Three, I'd spiral mentally and want to isolate.

第三，我會精神崩潰，想與世隔絕。

四，我會覺得我堅持不下去了。

Or five, I'd start thinking that life isn't worth it anymore.

五，我會開始覺得生活不再值得。

Question four, how connected do you feel to others right now?

問題四，你現在覺得自己與他人的聯繫有多大？

其一，我感受到了支持和關愛。

Two, I have people, but I don't open up much.

第二，我有朋友，但我不太敞開心扉。

Three, I feel distant, even around friends.

第三，我感到疏遠，即使在朋友面前也是如此。

第四，我覺得沒有人真正看到我。

Or five, I feel completely alone and hopeless.

Question five, how do you usually sleep or eat when your mood gets worse?

問題五，當情緒變糟時，你通常怎麼睡覺或吃飯？

第一，我的作息時間基本保持穩定。

Two, I skip a meal or sleep late once in a while.

第二，我偶爾會不吃飯或睡得很晚。

Three, I sleep too much or too little for days.

三，我一連幾天睡得太多或太少。

Four, I lose interest in food or struggle to rest.

四是對食物失去興趣或難以休息。

Or five, I don't care about taking care of my body anymore.

五是我不再關心照顧自己的身體。

Question six, do you ever imagine life after your death?

問題六，你想象過死後的生活嗎？

Two, it crosses my mind, but I push it away.

其二，它在我腦海中閃過，但我把它推開了。

Three, I sometimes fantasize about disappearing.

第三，我有時會幻想自己消失。

Four, I imagine my death or what people would say.

四，我想象自己的死亡或人們會說什麼。

Or five, I think about methods or outcomes often.

Question seven, how much hope do you feel about the future?

問題七，你對未來抱有多大希望？

One, I believe it'll get better, even if it's slow.

首先，我相信情況會好轉，即使進展緩慢。

二，我不確定，但我還是想試試。

Four, I think the future will only hurt more.

第四，我認為未來只會更加痛苦。

Or five, I don't see a future for myself anymore.

或者五，我再也看不到自己的未來。

Question eight, if someone asked how you really feel inside, what would you say?

問題八，如果有人問你內心的真實感受，你會怎麼說？

One, I feel okay, maybe tired, but coping.

第一，我感覺還好，也許累了，但還能應付。

其二，我感覺被困住了，但我正在設法解決。

Three, I feel like I'm hiding something heavy.

第三，我覺得自己好像藏了什麼沉重的東西。

Four, I don't think anyone would understand.

或者五，我覺得自己已經支離破碎，無法修復。

Question nine, how motivated are you to stay safe or seek support when things get dark?

問題九，當事情變得黑暗時，您保持安全或尋求支持的動力有多大？

One, very, I reach out or I use coping strategies.

其一，非常，我伸出援手或使用應對策略。

Two, somewhat, I try, but it's hard to follow through.

二，我多少嘗試過，但很難堅持到底。

Three, I hesitate, support feels distant or exhausting.

三，我猶豫不決，支持感覺遙遠或疲憊。

Or five, I have no energy or will to keep trying.

五是我沒有精力或意志繼續嘗試。

Question 10, have you ever made a plan or taken steps towards hurting yourself?

問題 10，你是否制定過傷害自己的計劃或採取過傷害自己的措施？

第一，從來沒有，我從來沒有想過。

Two, I've thought about it, but never acted on it.

二，我想過，但從未付諸行動。

Three, I've made vague plans in the past.

第三，我過去曾制定過模糊的計劃。

Four, I've taken small steps before, but stopped.

四，我曾經邁出過一小步，但卻停了下來。

Five, I've attempted before, or I'm currently planning.

有五個，我曾經嘗試過，或者正在計劃中。

Question 11, how alone do you feel with your thoughts on a daily basis?

問題 11，你每天的思想有多孤獨？

One, I feel seen and supported when I open up.

其一，當我敞開心扉時，我感到自己被關注和支持。

Two, I sometimes feel alone, but I know people care.

第二，我有時會感到孤獨，但我知道人們會關心我。

Three, I often keep my thoughts to myself.

第三，我經常把自己的想法藏在心裡。

Four, I feel like no one would understand if I shared.

第四，我覺得如果我分享，沒人會理解。

And five, I feel completely isolated and invisible with my thoughts.

第五，我覺得自己完全與世隔絕，看不到自己的思想。

問題 12，你覺得自己沒有價值嗎？

One, no, I know I have value even when I'm struggling.

第一，不，我知道即使我在掙扎，我也有價值。

Two, occasionally, but I remind myself I'm more than my thoughts.

偶爾有兩次，但我提醒自己，我不只是我的想法。

Three, sometimes I feel like I'm not good enough anymore.

第三，有時我覺得自己不夠好。

Four, I often feel like I don't matter or have any worth.

第四，我經常覺得自己不重要，也沒有任何價值。

Or five, I truly believe the world would be better without me.

或者五，我真的相信，沒有我，世界會更好。

Question 13, do you ever feel like people only care about you when you're useful to them?

問題 13，你是否覺得只有當你對別人有用時，別人才會關心你？

One, no, I feel valued just for being myself.

第一，不，我覺得做我自己就很有價值。

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測驗：您的自殺想法有多嚴重？(自我測試） (Quiz: How Bad Are Your Suicidal Thoughts? (Self Test))

overwhelmed

struggle

critical

resilience