It's difficult enough getting out of bed, but depression steals away your energy, motivation, and concentration.

起床已經很困難了，但憂鬱症還會偷走了你的活力、動機，和專注力

It's like having a cloudy memory and struggling to survive each and every day.

這就像有一個模糊的記憶，而且要掙扎著在每一天活下去

How can you possibly get through school while dealing with depression?

你要如何在對抗憂鬱症的同時完成學業呢？

1. Use a planner

一：使用規劃表

Depression leads to disorganization and foggy memory.

憂鬱症導致混亂和模糊的記憶

In school, it's critical to remember when you have assignments, presentations, and tests.

在學校，記得你什有時候有作業、報告和考試是很重要的

Bring a planner with you to your classes and write down everything you need to remember,

帶著規劃表去上課，記下你需要記住的一切

so you won't forget anything or end up brushing an assignment last minute.

這樣你就不會忘記任何事情，或在最後一分鐘才完成作業

2. Study and do homework on time

二：按時學習和做作業

Studying without motivation is hard, but by doing a little every day, you can lower your stress levels.

沒有動力的學習會很困難，但是每天做一點，你可以降低壓力

There may be days when studying feels impossible.

有時候可能會覺得不可能學好東西，

But if you studied a bit every day before that, it's okay to take a day off once in a while when things get really rough.

但如果在此之前，你每天都學一點點 ，那麼當事情變得非常困難時，偶爾休息一天也沒關係。

When you have depression, having some free time to rest is essential.

當你有憂鬱症的時候，有一些休息時間是很重要的

3. Space it out

三：騰出空間

Divide your study material into small chunks and review it continuously over long periods of time.

把你的學習資料分成小塊，並長時間的反覆複習

This will increase your chances of learning the material.

這會增加你學習的機會

Additionally, review each lesson before starting a new one.

此外，在開始新課程前複習每一堂課

4. Don't pull all-nighters

四：不要熬夜

By staying up all night, your depression will worsen and the symptoms will become more severe.

熬夜會讓你的憂鬱症惡化，病情會變得更加嚴重

Suicidal thoughts may also increase drastically.

也會急劇增加自殺的念頭

Instead, organize your schedule in a way where you're not staying up all night to complete your assignments.

相反地，你應該以不需要熬夜也能完成功課的方式規劃時間表

5. Take breaks

五：定時休息

Don't study or do homework for hours on end

不要連續好幾個小時學習或做作業

Depression lowers your energy, and if you don't take breaks in between study sessions, you will burn out.

憂鬱症會降低你的活力，如果你在學習期間不休息，你就會筋疲力盡

The trick is to study for 30-minute intervals with 10-minute breaks in between.

訣竅是每學習30 分鐘就要休息 10 分鐘

Everyone's a little different though, so test out different time schedules to see what works best for you and adjust the intervals accordingly.

不過每個人都不太一樣，所以要測試不同的時間表，看看什麼對你最有效，並相對應調整間隔

6. Keep a binder or notebook

六：隨身帶一本活頁本或筆記本

People with depression can have trouble staying organized.

患有憂鬱症的人很難有規律

By buying binders or notebooks and using dividers, it's easy to separate your study materials.

透過購買活頁本或筆記本，和使用分隔線，你的學習資料就容易分開來了

This will allow you to feel less overwhelmed.

這會讓你感覺不那麼不知所措

7. Stay away from negative people

七：遠離消極的人

It's already hard enough to stay optimistic with depression.

憂鬱症要保持樂觀已經夠困難了

So surrounding yourself with pessimistic people won't help you.

所以和悲觀的人待在一起對你沒有幫助

It'll bring you down and affect your school performance.

這會讓你失望，而且會影響你的學業表現

Remember: you are studying so you can have a career you love.

記住：學習是為了讓你可以擁有你所愛的職業

So spend time with people who support you and push you towards your goals when life gets hard.

所以要花時間在那些當你生活艱難時，會支持和幫助你達到目標的人身上

8. Consume brain foods

八：食用幫助腦部的食物

Depression makes you crave junk food, and even though it's okay to treat yourself every now and then.

憂鬱症會讓你想吃垃圾食物，偶爾還是可以犒賞自己

Don't make a habit out of it.

不要養成習慣就好

Instead, stay away from sugars.

反而要遠離糖

Stay hydrated, and eat nutritious food, which will increase your energy and improve your focus.

攝取足夠的水分和吃有營養的食物，這能增加你的活力，並提高你的注意力

9. Find a study buddy

九：找一個學習夥伴

Figure out which one of your classmates is more responsible and stick to them.

找出一位比較有責任感的同學，並黏著他們

Create study groups where you can ask each other questions.

創立一個可以互相討論學習的讀書小組

But be careful of lazy students who may try to use you as their pessimistic nature will affect your mood

但要小心懶惰的學生，他們可能會試圖利用你，因為他們悲觀的性格會影響你的心情

10. Highlight

十：畫重點

People with depression can easily feel overwhelmed, especially when they're taking a course with lots of material.

患有憂鬱症的人很容易感到不知所措，尤其當他們修習有大量學習資料的課程時

When you feel stuck, buy different color highlighters to divide the material by main topic, subtopic, important information, etc.

當你感覺陷入困境時，買不同顏色的螢光筆，用其劃分主題、子主題、重要資訊等資料

11. Take care of yourself and find hobbies

十一：照顧好自己，找到興趣

If all you do is study, you'll feel more depressed, so don't forget to treat yourself.

如果你只會學習，你會感到更加沮喪，所以別忘了善待自己

Take some time to pursue hobbies and practice self-care to improve your overall mood

花些時間去發展興趣和練習照顧自己，以改善你整體的情緒

Watch a movie or eat at your favorite restaurant.

去看場電影或去你最喜歡的餐廳吃頓飯

Have fun with friends, take a breather and then you can continue studying

和朋友一起玩，休息一會，這樣你就可以繼續學習

Society puts a lot of pressure on students, especially when it comes to their studies.

社會給學生施加了很大的壓力，特別是在他們的學習方面

Remember: your mental health comes first and grades don't define you.

記住：你的心理健康最重要，成績不能定義你

Failing a course doesn't make you a failure.

成績不好並不代表你很失敗

We're all human, so don't feel bad if you need to take a break to regain your mental health.

我們都是普通人，所以如果你需要休息一下以恢復你的精神狀態，也沒關係

How are your experiences with school?

你在學校的經歷如何？

Do you have any other tips that may be helpful?

你還有其他有用的建議嗎？

Let us know in the comments below

在下面的留言告訴我們吧

If you enjoy this video be sure to check out our website as well as our other social media, and don't forget to subscribe.

如果你喜歡這個影片，一定要來看看我們的網站以及我們的其他社群媒體，別忘了訂閱

Thanks for watching

謝謝觀看