未登录,请登录后再发表信息
最新评论 (0)
播放视频

6種方法應對高功能憂鬱症

6 Ways To Cope With High Functioning Depression

處理高功能憂鬱症可能很難
Coping with high functioning depression can be hard,
但在細說怎麼應對它之前
but before going into details on how to deal with it,
你可能想看我們的影片 七種你可能有高功能憂鬱症的徵兆
you might want to watch our video’7 signs you may have high-functioning depression’.
這種憂鬱症比你想像的要常見
This type of depression is a lot more common than you think.
根據美國焦慮和憂鬱症協會(AADA)
According to Anxiety and Depression Association of America or ADAA,
每年約有三百萬人與它搏鬥
Approximately 3 million people battle with it per year.
哪怕它使人虛弱
Many times this mental disorder goes unnoticed because even
很多時候這個精神障碍还是会被忽視
though it’s a debilitating problem,
大多數人都能正常生活 但別擔心
most people are functional, but don’t worry.
這裡有6個實際方法去應對高功能憂鬱症
Here are 6 practical tips to deal with high-functioning depression.
第一 做事有條理
Number 1: Get organized.
對於有些人來說 高功能憂鬱症代表健忘及雜亂
For some, high functioning depression means forgetfulness and disorganization even
就算你把事情完成了
though you get things done.
你想不起重要日期及
You can’t remember important dates and do
做其他事時無法及時到達地點
n’t get to places on time among other things.
買一份行事曆以及規律用心的
Buy an agenda and faithfully write
寫下所有事 像是醫生約診 生日 案件
down everything such as doctor appointments, birthdays, projects,
電影上映日期 什麼時候車子該換油
movie release dates, when your car
什麼時候要繳帳單
on oil change is due, when bills need
甚至簡單的事像
to be paid, even simple things like
紀念日或經期開始及結束日
anniversaries or when you start and finish your menstrual cycle.
你的行事曆會成為你最好的朋友 每天起床第一件ㄅ
Your agenda will be your best friend First thing each morning when you wake up,
查看行事曆和看你今天或這週要完成什麼事
grab it and view what you need to get done
這樣你就不會忘記任何事情
during the day and week this way you won’t forget anything
第二 家庭組織
Number 2: Home organization.
為了幫助自己
To help yourself out,
清理和丟棄你所有不要的東西
clean and throw away anything you don’t need anymore.
如果那些東西狀況良好 你可以捐了它
If it’s in good condition, you can donate it,
或辦個跳蚤市場 為什麼呢?
or have a yard sale. Why?
因為額外的雜亂
Because extra clutter
在你家意味著你會更難去保持有條理
in your home means it will be more difficult for you to stay organized.
外出去買些容器 裝飾盒和資料夾
Go out and buy containers, decorative boxes and folders.
這裡的訣竅在於把東西分別裝在對的地方
The trick here is to divide things into their correct place.
舉例來說 在不同資料夾放不同類別的紙
For example, in different folders place papers by categories such
像是一個資料夾放汽車帳單 另一個資料夾放水電費帳單
as car bills in one folder and utility bills in another.
在你房間 一個抽屜放你的襯衫 另一個抽屜放褲子
In your room, divide your shirts in one drawer and pants in another.
同理適用其他房子裡的物件
The same goes for other materials around the house.
這裡的訣竅在於
The trick here is to put things in places
把東西放在你記得會去找的地方
that you will remember to look for it.
第三 社交及興趣
Number 3: Socialization and Hobbies.
高功能憂鬱症伴隨著孤立
High functioning depression comes with isolation.
為了調整這個 參與你最喜愛的活動或興趣
To fix this, get involved in your favorite activities or hobbies.
舉例來說 如果你喜歡練習武術的話可以參加課程
For example, if you like to practice martial arts then take a class.
這樣你可以
This way, you are blowing stress
透過做你喜歡的事舒壓
off by doing things you love,
但同時你又與他人社交
but at the same time you are socializing with others.
第四 照顧自己
Number 4: Self care.
憂鬱症的問題在於
The problem with depression is
你沒有精力去照顧自己
that you have zero energy to take care of yourself.
反過來 你的自尊會很低
In turn, your self-esteem will be on the floor.
不論有多難都要照顧好自己
No matter how hard it gets, take care of yourself.
我知道這種話你已經聽過很多次了
I know you’ve heard this all the time,
但睡飽
but get enough sleep,
喝足夠的水和吃多點營養的食物
drink sufficient amount of water and eat plenty of healthy meals.
相信我 你吃什麼就感覺什麼
Believe it or not, what you eat is how you feel.
如果你不感覺餓或渴
If you don’t get hungry or thirsty,
可以使用手機上的
use an alarm clock
鬧鐘去提醒你吃東西和喝水
on your cell phone to remind yourself to eat and drink water.
手機上甚至有
There are even
應用程式可以下載去提醒你這些事
apps you can download that remind you of this,
並且
and on the plus side,
有些應用程式是交互式的 對你來說更有趣
some of those apps are interactive, making it fun for you.
第五 轉移注意力
Number five: Distraction.
高功能憂鬱症在感官方面很複雜
High functioning depression is complicated in the sense
因為你持續的想太多及批評自己
that you are constantly overthinking and criticizing yourself.
為了處理這個 確保你有健康的消遣讓你的頭腦忙碌
To counter this make sure you have healthy pastimes to keep your mind busy.
舉例來說 觀看新的電視影集或讀最喜愛的書
For example, starting a new TV series or reading your favorite book,
尋找新的藝術家 著色
looking up new artists, coloring,
散步 與朋友出遊
going for a walk, hanging out with friends,
去書店逛逛 等等
going to the bookstore and etc.
重點在於讓自己忙碌
The point here is to keep yourself busy
所以你的頭腦不會徘徊在負面情緒
and not let your mind wander negatively.
第六 運動及衛生習慣
Number six: Exercise and Hygiene
運動及好衛生習慣提升你的自尊和自我價值
Exercising and good hygiene improves your self-esteem and self-worth.
研究顯示一天三十分鐘的運動
Research shows that thirty minutes a day of exercise for
並至少一週運動四天會讓你心情良好
at least four days a week will boost your mood.
而且我知道當你憂鬱時
And I know when you are depressed,
你從來都不可能想要起來且活動
there’s no way in hell you want to get up and move.
但相信我 這會有改變
But trust me, it makes a difference.
如果你覺得一開始這樣太多了
If it’s too much at first,
試著從在街區附近散步開始
start by taking a walk around the block
然後慢慢的在路程中增加有氧運動
and gradually add cardio to your routine.
尋找有趣的運動 像是騎自行車 跳舞
Look for fun exercises such as riding a bike, dancing,
尊巴 跑步或運動
Zumba, running or sports.
任何會讓你活動 但對你來說有娛樂性的活動
Anything that will get you moving, but is entertaining for you
別忘了沖澡及每天兩次洗臉刷牙
Don’t forget to shower and wash your face and mouth twice a day.
這能让你保持清爽且能缓解你的無力感
This will freshen you up and lighten your groggy mood
高功能憂鬱症很難克服 但不是不可能
High functioning depression is difficult to deal with, but not impossible.
如果這些方法不足以幫助你
If these tips aren’t enough to help you,
你們心理治療或許是不錯的選擇
then psychotherapy may be of great use.
別害怕求助
Don’t be afraid to ask for help.
與真正在乎你的對的人談話會幫助你
Talking to the right people who truly care will help you
不只那樣 但如果你
Not only that, but if you end
開始服用藥物 那麼記住
up taking medication for this, then remember,
這並不丟臉
there is no shame in that.
其他你使用來應對你的高功能憂鬱症
What are other tips and tricks you use to help cope
的方法或訣竅還有哪些
with your high functioning depression?
請在下方留言區留言讓我們知道
Let us know in the comments below.
如果你希望我們介紹其他
If there are other topics on high functioning depression
有關高功能憂鬱症的主題
that you would like us to cover, let
請讓我們知道並別忘了訂閱
us know and don’t forget to subscribe.
謝謝觀看
Thanks for watching.

发表评论

译制信息
视频概述

您自己或身邊的朋友有高功能憂鬱症嗎?想知道處理高功能憂鬱症的訣竅嗎?本影片分享了六種應對高功能憂鬱症的方法!

听录译者

收集自网络

翻译译者

賽妞索伊得

审核员

审核员HL

视频来源

https://www.youtube.com/watch?v=c_gqTkwiGys

相关推荐