'雙語閱讀：當你心情鬱悶時，你應該……'

When You’re Feeling Depressed，You Should…

當你心情鬱悶時,你應該……

Make a plan. If even the smallest tasks seem like a chore, start small with planning out what you’re going to do each day. This can help you regain your sense of control over your life at a time when it seems the most chaotic.

制定一個計劃。如果連最小的任務似乎是一個苦差事，從小處著手規劃出你每一天要做的事。這可以幫助你恢復對生活控制在你的生活中看起來最混亂的時候。

Be realistic. Making a laundry list of things to do is a surefire way to set yourself up for failure. Start with small positive changes and work from there. If you’re not realistic you’ll just end up frustrated and more depressed.

現實點。把一籮筐要做的事情列出來是一個正確的讓自己從失敗中站起來的方式。從小的積極變化開始，並從那裡開始。如果你不現實，你會以沮喪和更多鬱悶結束。

Don’t be too harsh with yourself. It’s going to take time to get things done like you used to and to feel like your old self. Changes are not going to happen overnight, so don’t be overly critical of yourself if you make mistakes or don’t get as much done as you’d like.

不要太苛刻對待自己。這需要時間來把事情做好像你熟練和老成。改變不會在一夜之間發生，所以只要你願意，不要過於挑剔自己，如果你犯錯或沒有得到儘可能多的做。

Move around. Lying in bed all day or hunkering down on the couch isn’t going to do much but give you more time to feel bad about things. When you force yourself to get up, even if only for a short walk or to tend to some plants outside, you’ll be helping yourself feel better physically and mentally.

到處轉悠。整天躺在床上或沙發上，沒有什麼幫助，但給你更多的時間來回味不好的事。當你強迫自己起床，哪怕只有很短的步行或走向屋外的植物，你會讓自己感覺更好。

Surround yourself with people. While you may just want to curl up and be alone, this isn’t the best or easiest route for you when you’re depressed. Having others around you to give you a helping hand, talk to you and provide you with inspiration is important to feeling better and getting back into the swing of things, even if you feel like you just want to shut everyone out.

讓自己和別人呆在一起。雖然你可能只是想獨自一人蜷縮起來，這不是最好的或最簡單的途徑來讓你變得積極當你沮喪時。與你周圍的人呆在一起，給你伸出援助之手，跟你說話，為您提供靈感讓你感覺更好是很重要的，並找回事情的轉向，即使你覺得你想把每一個人都轟出去。

Start a project. For many, this may seem like that last thing they want to do but an enjoyable project can give you something to concentrate on that will bring your thoughts away from depression and give you something to feel proud of when you’re done.

啟動一個項目。對於許多人來說，這似乎是他們想要做的最後一件事，但一個愉快的項目都可以讓你集中精力，帶你遠離抑鬱症的想法和讓你驕傲，當你完成一些事時。