抑郁症患者学习
Studying while battling depression
是最难的事之一
is one of the hardest things to do.
光是起床已经够难了
It’s difficult enough getting out of bed,
但抑郁还要偷走你的精力 动力和专注力
but depression steals away your energy, motivation and concentration.
记忆犹如一团浆糊
It’s like having a cloudy memory
还要每天都挣扎着生存
and struggling to survive each and every day.
当抑郁症发作时
How can you possibly get through school
怎么度过学校生活呢？
while dealing with depression?
1. 使用记事本
1. Use a planner.
抑郁症导致生活紊乱和记性不好
Depression leads to disorganization and foggy memory.
在学校里 记得什么时候有
In school, it’s critical to remember
作业 课堂展示和考试是非常有必要的
when you have assignments, presentations and tests.
把一个记事本带到教室里
Bring a planner with you to your classes,
写下来你需要记得的每一件事
and write down everything you need to remember,
这样你就不会忘记任何事
so you won’t forget anything
也不会在最后一分钟才匆匆写作业
or end up brushing an assignment last minute.
2. 按时学习与做作业
2. Study and do homework on time.
没有动力的学习很难
Studying without motivation is hard,
但是每天都学一点
but by doing a little every day,
你就可以减轻压力
you can lower your stress levels.
可能有那么几天不想学习
There may be days when studying feels impossible,
但是如果你在此之前每天都学了一点
but if you studied a bit every day before that,
当遇到困难时 偶尔给自己放一天假
It’s okay to take a day off once in a while
是可以的
when things get really rough.
当你抑郁时
When you have depression,
需要有一些空闲时间去休息
having some free time to rest is essential.
3. 把内容分隔开
3. Space it out.
把你的学习内容分成小块
Divide your study material into small chunks
时间久了就不时地拿出来看看
and review it continuously over long periods of time.
这会增加你学习的机会
This will increase your chances of learning the material.
另外 在学习新课之前复习每一节旧课
Additionally, review each lesson before starting a new one.
4. 不要通宵熬夜
4. Don’t pull all-nighters.
通宵会使你的抑郁加重
By staying up all night, your depression will worsen
同时使抑郁症状更严重
and the symptoms will become more severe.
自杀的倾向也会急剧上升
Suicidal thoughts may also increase drastically.
要以一种不必熬夜就可以完成作业的方式
Instead, organize your schedule in a way
安排你的时间表
where you’re not staying up all night to complete your assignments.
5. 休息一下
5. Take breaks.
不要学习或做作业几个小时不休息
Don’t study or do homework for hours on end.
抑郁消耗你的精力
Depression lowers your energy,
如果你不在学习中不休息的话
and if you don’t take breaks in between study sessions,
你会崩溃的
you will burn out.
学习的技巧是每学习30分钟
the trick is to study for 30-minute intervals
就休息10分钟
with 10-minute breaks in between.
但是每个人都是不一样的
Every one is a little different, though,
所以要测试不同的时间安排
so test out different time schedules
看看哪个最适合你
to see what works best for you
然后根据情况调整学习时间
and adjust the intervals accordingly.
6.用一个活页夹或笔记本
6. Keep a binder or notebook.
抑郁症患者保持条理有困难
People with depression can have trouble staying organized.
买活页夹或笔记本 使用隔页
By buying binders or notebooks and using dividers,
可以轻松把学习内容分割开
it’s easy to separate your study materials.
这会减轻你的学习压力
This will allow you to feel less overwhelmed.
7. 远离负能量的人
7. Stay away from negative people.
抑郁的同时保持乐观已经很难了
It’s already hard enough to stay optimistic with depression.
何况是包围在悲观者中间呢
So surrounding yourself with pessimistic people won’t help you.
这会击垮你 影响你的学校表现
It’ll bring you down and affect your school performance.
记住：你在学习
Remember, you are studying,
所以你可以有自己喜欢的事业
so you can have a career you love.
所以花时间跟支持你的人在一起
So spend time with people who support you
遇到困难时 他们能将你向前推
and push you towards your goals when life gets hard.
8. 吃健脑食品
8. Consume brain foods.
抑郁使你想吃垃圾食品
Depression makes you crave junk food.
尽管偶尔吃一次
And even though it’s okay
是可以的
to treat yourself every now and then.
但不要将它养成习惯
Don’t make a habit out of it.
远离糖类
Instead, stay away from sugars,
多喝水 吃有营养的食物
stay hydrated and eat nutritious food
这可以增加你的精力 提高你的专注力
which will increase your energy and improve your focus.
9. 找一个学习伙伴
9. Find a study buddy.
找更有责任感的同学
Figure out which one of your classmates is more responsible
紧跟他们的步伐
and stick to them.
建立一个可以互相问问题的学习小组
Create study groups where you can ask each other questions.
但是警惕那些
But be careful of lazy students
想利用你的懒惰的同学
who may try to use you
因为他们消极特质会影响你的心情
as their pessimistic nature will affect your mood.
10.画重点
10. Highlight.
抑郁症患者很容易感到压力
People with depression can easily feel overwhelmed,
特别是当他们上内容繁多的课时
especially when they’re taking a course with lots of material.
当你不知所措时
When you feel stuck,
买不同颜色的记号笔
buy different color highlighters
根据主重点 次重点 重要的信息等
to divide the material by main topic,
来划分学习材料
subtopic, important information, etc.
11. 照顾好自己 并且寻找爱好
11. Take care of yourself and find hobbies.
如果生活的全部就是学习
If all you do is study,
那么你就会感觉更抑郁
you’ll feel more depressed,
所以不要忘记善待自己
so don’t forget to treat yourself.
抽出时间去追求爱好
Take some time to pursue hobbies
练习自我照顾提高整体情绪
and practice self-care to improve your overall mood.
看一部电影或去最喜欢的饭店吃饭
Watch a movie or eat at your favorite restaurant,
与朋友们一起玩
have fun with friends,
深吸一口气 你才可能继续学习
take a breather and then you can continue studying.
社会给了学生大量的压力
Society puts a lot of pressure on students,
特别是在学习方面
especially when it comes to their studies.
但记住：你的精神健康是第一位的
Remember, your mental health comes first
成绩并不能定义你
and grades don’t define you.
一门课程不及格也不会使你成为失败者
Failing a course doesn’t make you a failure.
我们都是人
We’re all human,
不要因需要休息去恢复精神健康
so don’t feel bad if you need to take a break
而感到难受
to regain your mental health.
你在学校的经历是什么样的？
How are your experiences with school?
你有其他有帮助的方法吗？
Do you have any other tips that may be helpful?
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Let us know in the comments below.
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