Are you feeling overwhelmed from work, struggling to stay on top of all your classes?

你是否覺得被工作壓得喘不過氣？或在班上努力保持頂尖而感到疲累？

Maybe everything is happening all at once.

或兩種情形同時發生在你身上。

They say that when it rains it pours.

俗話說：「福無雙至，禍不單行。」

When you're feeling low, it's easy to convince yourself to stay there.

當心情低落時，人很容易坐以待斃。

After all, how can you fall when you're already on the ground?

畢竟，你已經跌落谷底了，不可能再往下掉。

Nevertheless, your heart wants to heal so give it what it wants.

然而，你的心需要療傷，所以就如它的願吧！

Help yourself get back on your feet with these five self-care tips when you're feeling broken.

當心情低落時，用以下5 種幫助你再站起來的方法。

One; step outside for some fresh air.

第一：出門走走，呼吸新鮮空氣。

Our thoughts can be even louder than the ruckus of busy cities.

人的心不可能比大城市的喧囂還強大。

Whether you're still a student in school or constantly working in front of a computer,

無論你是學生或是長時間坐在電腦桌前工作的人

it's easy to feel congested by deadlines, projects and never-ending tasks.

都很容易感覺被截止期限、報告，和永無止盡的任務吞噬。

Make use of your mornings, lunch breaks and evenings when you're off the clock to step

利用早晨、午餐時間，或是下班打卡後

outside for walks.

到外面走走。

This will help clear your head and improve your mood.

這有助於淨空思緒和改善心情。

In Japan, going for walks in the woods is called shinrin-yoku, which means taking in

在日本，在樹林中散步稱為「森林浴」

the atmosphere of the forest.

意思是吸收森林的新鮮空氣。

In one study at Kyoto University, researchers discovered that the scent of fresh pine helps

一項京都大學的研究報告中，研究人員發現新鮮松木的氣味

reduce one's levels of anxiety and depression.

有助於降低人的焦慮與憂鬱程度。

Spending time outdoors also helps improve our concentration.

到戶外活動也可以提升專注能力。

We aren't meant to experience life in stuffy bubbles, even if you can't step outside right

人不該活在窒悶的環境中，就算不能馬上走到戶外

away, crack open a window when you can and allow nature to heal you.

也可以先打開窗戶、讓大自然治癒你。

Two; take a nap.

第二：睡午覺。

When we don't get enough sleep, our moods can take a turn for the worse and spiral down

當人睡面不足時，常會陷入負面情緒

into an endless abyss.

並往跌入無底洞。

If you're feeling cranky from exhaustion, take some time, even if it's just half an hour

當反覆感覺疲累時，花點時間，就算只是半小時也可以

to curl up on the couch and close your eyes.

讓自己縮在沙發上、閉上眼睡個覺。

There's no shame in closing the curtains, flicking off the lights and allowing yourself

拉上窗簾、關上燈讓自己充電一下

to recharge.

並不羞恥。

Once you wake up, you'll feel better rested and you'll make up for lost time by carrying

醒來後，你會感覺自己舒服多了

out your daily tasks with a fresh and sharp mind.

用清新敏銳的思緒工作、彌補小睡時間。

Three; allow yourself to be ordinary. We are all perfectly imperfect.

第三：人非聖賢。每個人都有缺點。

Take a break from using Instagram filters and Facebook posts that show your life only

使用 IG 或臉書 po 文時，不要加濾鏡

at its best.

呈現生活最自然的樣子

Social media is a place where we can share our favorite moments with others but it has

社群媒體是分享美好時光的地方

also become a platform where people feel pressured to compete with others.

但同時也變成了人相互比較的地方。

Sometimes, it feels more like a beauty pageant instead of a second home.

有時，社群媒體比較像炫耀的地方，而非第二的家。

You don't owe anyone a performance.

你不需表現給任何人看。

Your sense of self is worth more than a digitalized reputation, embrace your flaws and allow yourself

你的本質比數位化的名聲還重要，擁抱自己的缺點

to be average, simple and sincere is always better.

讓自己成為一個普通、純粹，以及真誠的人最重要。

Four; clean and give your space a makeover.

第四：打掃一下，改頭換面。

Cleaning doesn't have to be overly excessive to make a difference. Whether it means organizing

不是過度清理環境才叫做打掃。無論是整理書架

your bookshelf or clipping your favorite photos onto the wall, changes, big or small can enhance

或是剪下你最愛的照片、貼到牆上

the atmosphere.

都可以改善氣氛。

After all, you spend a lot of time in your space.

畢竟，大多時間你都在這活動。

Giving it some love and attention can go a long way.

注意整潔有助維持好心情。

Five; reach out and tell someone about what you've been going through. Feeling down often

第五：和別人談談你的困難。人難過時

leads to shutting down.

經常會封閉自我。

We fear burdening others and as this develops into a habit, we suffer silently making it

我們害怕習慣訴苦、成為他人負擔，讓自己默默獨自承擔

harder to heal.

使傷口更難癒合。

Don't feel ashamed about your struggles, sometimes you just need someone to hear your story.

別為自己的困難感到難為情，你需要的是他人的傾聽。

You'd be surprised with how much people understand you.

你將驚訝大多人都能感同身受。

As a bonus, you'll also end up strengthening your relationships.

而且，向他人訴苦還可以強化情誼。

What do you do to take care of yourself when you feel broken?

當心情低落時，你會怎麼應對？

Please share your thoughts with us below.

請在下方留言和我們分享。

Also don't forget to subscribe for more content from psych2Go and check out our Patreon.

也別忘記訂閱以觀看更多 Psych2Go 的內容，或訂閱我們的 Patreon。

Thanks for watching!

謝謝你的觀看。

Hey everybody I just want to give a personal thank you video for you guys for always supporting

各位觀眾大家好，在此我要謝謝所有支持 Psych2Go 的觀眾

psych2Go and making this all possible for us.

支持我們並讓頻道持續成長。

Our vision is to make psychology as accessible as possible so that it promotes self-awareness

Psych2Go 的願景是，讓每個人都能了解心理學、推廣自我覺察能力

and it helps you guys grow.

並幫助大家成長。

However, we want to make more content for you guys and would love your support in buying

所以，我們希望能夠提供更多內容給大家，也希望你們

one of these bracelets from our partner introvert palace.

用行動支持 Introvert Palace 的手環。

Check out the bracelet, it's pretty cool and it even includes Pluto.

到網站去看看那些手環，也有冥王星串珠的手環哦！

The link to purchase will all be in the description below and I hope you guys have an amazing day. Bye.

購買連結放在下方資訊欄，祝大家有美好的一天。掰掰。

[Music]

[音樂]