She notices one of her friends walking towards her on the busy pavement.

她注意到她的一個朋友在繁忙的人行道上向她走來。

She raises her hand to wave to her friend, but her friend doesn't acknowledge her.

她舉手向朋友招手，但朋友並不承認她。

How does Mika react in this situation?

在這種情況下，美嘉的反應如何？

Immediately, a thought pops into her head: "She's tired of me, she doesn't want to be friends anymore."

她的腦海裡立刻冒出一個念頭。"她厭倦了我，她不想再做朋友了。"

And it really feels true, because Mika is now deeply sad and angry.

而且感覺真的很真實，因為美嘉現在是深深的悲傷和憤怒。

Naturally, she decides to cancel her plans and go home and lie in bed for the rest of the day, thinking about what went wrong in the relationship.

自然，她決定取消計劃，回家躺在床上休息，思考這段感情出了什麼問題。

Maybe you've had similar thoughts and feelings, and reacted in a similar way to Mika, or maybe not.

也許你也有過類似的想法和感受，也有過和美嘉類似的反應，也許沒有。

But most of us tend to react automatically in everyday situations.

但我們大多數人在日常情況下往往會自動做出反應。

And since some thoughts and feelings are especially strong, we tend to regard them as absolute truths.

而由於有些思想和感情特別強烈，我們往往把它們當作絕對的真理。

Maybe you can think of another reason why the friend did not greet Mika?

也許你能想到朋友沒有和美嘉打招呼的另一個原因？

Yes, perhaps she didn't even see her on the busy street.

是的，也許她在繁華的大街上根本沒有看到她。

Actions are often triggered by emotions.

行動往往是由情緒引發的。

You could say that humans are emotionally driven creatures, and we tend to automatically react to the first thought that pops into our heads.

你可以說，人類是情感驅動的動物，我們往往會對腦海中冒出的第一個念頭自動做出反應。

Stressful and overwhelming events in your life can trigger depression –like an engine breaking down after too much strain.

生活中的壓力和壓倒性事件會引發抑鬱症--就像發動機在太過緊張後發生故障一樣。

A common indication of depression is feeling "blue" for a long period of time.

抑鬱症的一個常見表現是長期感到 "憂鬱"。

Also, you experience a lack of energy and enjoyment, and these feelings don't disappear as you would expect them to.

另外，你還會體驗到缺乏能量和享受的感覺，而這些感覺並不會像你所期望的那樣消失。

In general, people do things when they feel like doing them, but with depression, this feeling of enjoyment fades away.

一般來說，人們在感覺到喜歡做事情的時候就會去做，但是得了抑鬱症，這種享受的感覺就會消失。

So, when you don't feel like doing anything, you stop doing things that usually make you feel better.

所以，當你不想做任何事情的時候，你就會停止做那些通常會讓你感覺更好的事情。

Sounds logical, right?

聽起來很有道理，對吧？

But when this happens, you start missing out on positive experiences, which increases the blue or depressed) feelings.

但當這種情況發生時，你就會開始錯過積極的體驗，從而增加藍色或抑鬱）的感覺。

This is a common vicious cycle of depression.

這是抑鬱症常見的惡性循環。

These experiences can be anything: getting out of bed, meeting your friends, saying no to irrational demands.

這些經歷可以是任何事情：起床、見朋友、對非理性的要求說不。

The good thing is that when you know how the cycle works, you can reverse it!

好在當你知道循環的原理後，你就可以逆轉它了!

Doing things, even though you don't feel like it right now, can actually get you out of depression.

做事情，即使你現在不喜歡，其實也可以讓你走出抑鬱症。

So, here's a tricky thing about depression: you can't wait for those feelings of enjoyment to emerge before you do something.

所以，抑鬱症有一個棘手的問題：你不能等那些享受的感覺出現後再去做事。

You do first!

你先做！

And in time, the feelings of pleasure and confidence will grow stronger.

而隨著時間的推移，快樂和自信的感覺會越來越強烈。

But please, don't expect too much of yourself when you're going through depression.

但請你在經歷抑鬱症的時候，不要對自己期望過高。

When you're depressed, even the simplest tasks can feel overwhelming.

當你情緒低落的時候，即使是最簡單的任務也會讓你感到難以承受。