but before going into details on how to deal with it,

但在詳細介紹如何克服前，

you might want to watch our video '7 signs you may have high-functioning depression'.

你可能想看我們的影片：「七個可能有高功能憂鬱症的跡象」。

This type of depression is a lot more common than you think.

這種憂鬱症比你想像的還要普遍。

According to Anxiety and Depression Association of America or ADAA,

根據美國焦慮和憂鬱症協會 (AADA) 報告顯示，

Approximately 3 million people battle with it per year.

每年約有三百萬人與它奮鬥。

Many times this mental disorder goes unnoticed because even though it's a debilitating problem,

即使它會使人變虛弱，這種精神疾病很多時候都不會受到注意，

most people are functional, but don't worry.

大多數人可以正常生活，但不用擔心。

Here are 6 practical tips to deal with high-functioning depression.

這裡有 6 個克服高功能憂鬱症的實用技巧：

Number 1: Get organized.

第一：做事有條理。

For some, high functioning depression means forgetfulness and disorganization even though you get things done.

對有些人來說，即使你把事情做好，高功能憂鬱症也代表健忘和混亂。

You can't remember important dates and don't get to places on time among other things.

你記不得重要的日期，以及在做其他事時無法準時到達地點。

Buy an agenda and faithfully write down everything such as doctor appointments, birthdays,

買一份行事曆，準確寫下所有事情，像是：和醫生的預約、生日

projects, movie release dates, when your car on oil change is due, when bills need to be paid, even simple things like

計畫、電影上映日、車子什麼時候換油、什麼時候繳帳單，甚至是一些簡單的事情，

anniversaries or when you start and finish your menstrual cycle.

例如：紀念日，或是你月經開始和結束的日期。

Your agenda will be your best friend

行事曆將是你最好的朋友。

First thing each morning when you wake up,

每天早上醒來的第一件事，

grab it and view what you need to get done during the day and week this way you won't forget anything

拿起行事曆，看看你這一周需要完成的事，這樣你就不會忘記任何事。

Number 2: Home organization.

第二：整理家裡。

To help yourself out, clean and throw away anything you don't need anymore.

為了幫助自己，清理並丟掉任何你不再需要的東西。

If it's in good condition, you can donate it, or have a yard sale.

如果那些東西都還能用，你可以捐出去，或是辦個庭院拍賣。

Why? Because extra clutter in your home means it will be more difficult for you to stay organized.

為什麼？ 因為家裡雜亂無章，這樣你做事很難有條理。

Go out and buy containers, decorative boxes and folders.

出門買些容器、裝飾盒和資料夾。

The trick here is to divide things into their correct place.

這裡的訣竅是把東西分別放在正確的位置。

For example, in different folders place papers by categories such as car bills in one folder and utility bills in another.

舉例來說，不同資料夾放不同類別的紙張，像是一個資料夾放汽車帳單，另一個放水電帳單。

In your room, divide your shirts in one drawer and pants in another.

在你的房間裡，一個抽屜放襯衫，另一個放褲子。

The same goes for other materials around the house.

同理適用於房子其他東西上。

The trick here is to put things in places that you will remember to look for it.

這裡的訣竅在於，東西放在你會記得去找的地方。

Number 3: Socialization and Hobbies.

第三：社交和興趣。

High functioning depression comes with isolation.

高功能憂鬱症伴隨著孤立。

To fix this, get involved in your favorite activities or hobbies.

為了解決這問題，從事你最愛的活動或興趣。

For example, if you like to practice martial arts then take a class.

舉例來說，如果你喜歡練習武術，那就去參加課程。

This way, you are blowing stress off by doing things you love,

這樣的話，可以透過做自己喜歡的事來減輕壓力，

but at the same time you are socializing with others.

但同時你也正與他人社交。

Number 4: Self care.

第四：照顧自己。

The problem with depression is that you have zero energy to take care of yourself.

憂鬱症的問題在於你沒有精力去照顧自己。

In turn, your self-esteem will be on the floor.

反過來說，你的自尊會變得很低

No matter how hard it gets, take care of yourself.

無論有多難，都要照顧好自己。

I know you've heard this all the time,

我知道你總是聽到這種話，

but get enough sleep, drink sufficient amount of water and eat plenty of healthy meals.

但要有充足的睡眠、喝足夠的水，並吃足夠的健康食物。

Believe it or not, what you eat is how you feel.

你相信嗎？你吃什麼就感覺到什麼。

If you don't get hungry or thirsty,

如果你不餓或不渴，

use an alarm clock on your cell phone to remind yourself to eat and drink water.

在手機上設定鬧鐘，提醒自己吃東西和喝水。

There are even apps you can download that remind you of this,

甚至可以下載應用程式來提醒你做這些，

and on the plus side, some of those apps are interactive, making it fun for you.

從好的方面來看，其中一些應用程序是互動式的，會讓你有些樂趣。

Number five: Distraction.

第五：轉移注意力。

High functioning depression is complicated in the sense that you are constantly overthinking and criticizing yourself.

高功能憂鬱症在感覺上是很複雜的，因為你會一直過度思考，以及批評自己。

To counter this make sure you have healthy pastimes to keep your mind busy.

要解決這個問題，確保你有健康的消遣，讓你的頭腦保持忙碌。

For example, starting a new TV series or reading your favorite book, looking up new artists,

舉例來說，開始看新的電視劇或閱讀你最喜歡的書、認識新的藝術家

coloring, going for a walk, hanging out with friends, going to the bookstore and etc.

著色、散步、與朋友出去玩，以及去書店逛逛等等。

The point here is to keep yourself busy and not let your mind wander negatively.

這裡的重點是讓自己忙碌，不要讓你的腦袋徘迴於負面情緒裡。

Number six: Exercise and Hygiene

第六：運動和衛生習慣

Exercising and good hygiene improves your self-esteem and self-worth.

運動和良好的衛生習慣可以提升你的自尊心和自我價值。

Research shows that thirty minutes a day of exercise for at least four days a week will boost your mood.

研究指出，每周運動至少四天，且每次運動 30 分鐘會讓你心情變好。

And I know when you are depressed, there's no way in hell you want to get up and move.

而我知道當你感到沮喪時，你根本就不想起來活動。

But trust me, it makes a difference.

但相信我，這會有所改變。

If it's too much at first, start by taking a walk around the block and gradually add cardio to your routine.

如果一開始太多，試著先在街區散步開始，之後慢慢在日常中加入有氧運動。

Look for fun exercises such as riding a bike, dancing, Zumba, running or sports.

找些有趣的運動進行，像是：騎自行車、跳舞、尊巴舞、跑步或體育運動。

Anything that will get you moving, but is entertaining for you.

任何會讓你活動到，但對你來說是有娛樂性的運動。

Don't forget to shower and wash your face and mouth twice a day.

不要忘了沖澡，以及一天洗臉和刷牙兩次

This will freshen you up and lighten your groggy mood

這會讓你保持清爽，並減輕你的無力感。

High functioning depression is difficult to deal with, but not impossible.

高功能憂鬱症很難克服，但不是辦不到。

If these tips aren't enough to help you,

如果這些訣竅還不足以幫助你，

then psychotherapy may be of great use.

那心理療法或許是個好辦法。

Don't be afraid to ask for help.

別害怕求助。

Talking to the right people who truly care will help you

與真正關心你的人交談會對你有所幫助。

Not only that, but if you end up taking medication for this, then remember, there is no shame in that.

不僅如此，如果你最後得服用藥物，那麼請記住，這一點也不丟臉。

What are other tips and tricks you use to help cope with your high functioning depression?

你使用哪些技巧和訣竅來幫助克服高功能憂鬱症？

Let us know in the comments below.

在下方留言讓我們知道。

If there are other topics on high functioning depression that you would like us to cover, let us know and don't forget to subscribe.

如果你想要我們介紹其他高功能憂鬱症的主題，請讓我們知道，也別忘了訂閱我們。

Thanks for watching.

謝謝你的觀看。