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Hey Psych2Goers, have you ever wondered if you may be harming your mental health without even realizing it?
各位观众大家好，大家没有想过自己是否在不知不觉中伤害了自己的心理健康？
Identifying some mental health pitfalls can be the first step towards improving your mental health. So here are seven things that harm your mental health.
发现一些心理健康隐患是改善心理健康的第一步。以下是伤害心理健康的七件事。
1. Being stuck in the past.
1. 沉溺于过去。
Is replaying old conversations in your head and coming up with better comebacks a daily occurrence for you?
你的脑海里每天都在重复过去的对话，并想着更好的回答吗？
Do you sometimes find yourself dwelling over what you should have done in a certain situation to the point where it becomes tiring?
你是否有时发现自己在思考，在某种情况下应该做什么，直到感到厌倦？
Ruminating is a psychological replay of stressful situations over and over.
在心理学上，沉思指的是一遍又一遍的重演压力情景。
These responses to negative emotions are associated with higher depressive symptoms over time and are predictive of future depressive episodes.
这些对负面情绪的反应和更严重的抑郁症症状相关，并预示着未来的抑郁发作。
2. Living with a fixed mindset.
2. 僵固式思维模式。
People who believe that their qualities are fixed and unchangeable have a fixed mindset.
那些认为自己的品质是不可改变的人有着僵固式思维模式。
For example, this could be someone who believes they'll never succeed in math because they weren't born a genius.
例如，某个人认为自己不可能学好数学，因为他们不是天才。
A person with a fixed mindset may feel unmotivated to learn
拥有僵固式思维模式的人没有学习的动力，
because they believe that they're not cut out for it, when this is actually far from the truth.
因为他们认为他们不适合做这件事，而这并不是事实。
In contrast, if you develop a growth mindset, you're able to embrace challenges, learn from failures and persist through setbacks.
相反，如果你是成长型思维，你能够拥抱挑战、从错误中学习并在挫折中坚持下去。
3. Excessively seeking reassurance.
3. 过度寻求安慰。
Do you constantly find yourself pondering the question, 'Am I doing it right' on countless occasions?
你是否发现自己总在无数的场合下思考着这个问题：‘我做得对吗?’
Excessive reassurance seeking is involved in the development of depressive symptoms.
过度寻求安慰和抑郁症症状的发展相关。
This shows its potential role as a vulnerability factor for developing depression.
这表明这可能是抑郁症发展的一个脆弱因素。
4. Feeling no support during difficult times.
4. 在困难时期感到没有得到支持。
Do you feel like there's no one you can talk to about your problems? Do you feel like no one cares about what you're going through?
你是否觉得，找不到人讲述自己的问题？你是否聚的，没人关心你发生了什么事？
Such thoughts can leave to unwanted distress on your mental health.
这样的想法会给你的心理健康带来不必要的痛苦。
Tackling life's challenges alone is a difficult feat; it is in such times that one wants a shoulder to lean on or an ear that can listen.
独自应对生活中的挑战是一项艰巨的任务；在这种时刻，只想找一个可以依靠的肩膀或是可以倾听的耳朵。
If you can't feel compassion or support around you during trying times, the effect of such situations on your mental health can worsen even more.
如果你在艰难的时期没有感受到周围人的同情或支持，那么这种情况对你心理健康的影响会更加糟糕。
So it's important to surround yourself with your loved ones who genuinely care for you, and are willing to lend you emotional support when need be.
所以和那些真正关心你，并愿意在需要的时候给你情感支持的人呆在一起是非常重要的。
5. Forgetting to take mental health days.
5. 忘记给心理健康放假。
How many hours per week is your 'Me time'? Do you make an extra effort to set aside some time just for your own good?
每周有几个小时是属于你的‘私人专属时间’？你会特意留出一些时间来做自己的事情吗？
You're always so busy that there's no time for you or your mental health?
你总是很忙，以至于没有留给自己或心理健康的时间吗？
From entrepreneurs who work long hours of outbreaks to students who study until dawn, it can be distressing.
从长时间工作的企业家到学习到黎明的学生，这可能会令人痛苦。
Working for extended periods of time with no breaks can lead to burnout, which is a state of complete exhaustion.
长时间工作不休息会导致精疲力竭，这是一种完全筋疲力尽的状态。
Burnout was a significant predictor of Type 2 Diabetes, Coronary Heart Disease and gastrointestinal issues under the age of 45.
精疲力竭可能会导致45岁以下的人患上2型糖尿病、冠心病和胃肠道问题。
It's also a good idea to take a breather from your hectic schedule and focus on yourself as well.
从繁忙的日程中喘口气，把注意力放在自己身上也是一个好主意。
6. Setting unrealistic expectations of others.
6. 对别人设定不现实的期待。
Do you hold yourself and others to unattainable ideals? Is perfection the only acceptable answer for you?
你是否对自己和别人抱有无法实现的想法？完美是你唯一能够接受的答案吗？
Having high expectations more often than not leads to disappointment.
通常抱有高期待都会导致失望。
Facing such disappointments time and time again lead a person to lose faith in themselves and others.
一次又一次面对这种失望会导致一个人对自己和别人失去信仰。
You begin to lose your motivation because nothing ever plays out the way you expected.
你开始失去动力，因为事情从来都不是你期待的那样。
Constantly falling short of your expectations can lead you to develop a pessimistic approach towards life in general.
总是达不到自己的期待会导致你对生活采取悲观的态度。
Marital therapy couples who held unrealistic beliefs for each other were negatively associated with overall marital satisfaction,
那些因对彼此抱有不实际期待而寻求婚姻咨询的夫妻和整体婚姻满意度呈负相关，
showing that ultra high expectations can harm relationships.
这表明过度的高期待会伤害两人的关系。
Therefore, consider assessing the expectations you hold for yourself and others, it's always a good idea to cut yourself some slack.
因此，考虑评估你对自己和其他的人期待，放自己一马总是个好主意。
And 7. Not sleeping enough.
7. 睡眠不足。
Do you find yourself only sleeping for 6 hours a day? And that's way below that 8 hour sleep recommendation, resulting in sleep deprivation!
你是否一天只睡了六个小时？不足八小时的睡眠会导致睡眠剥夺！
Sleep deprivation was associated with depressive tendencies in medical trainees and an increase in anxiety scores.
睡眠剥夺与实习医生的抑郁倾向和焦虑分数的增加有关。
Sleep deprivation can leave you more susceptible to diminished mood and other mood disorders.
睡眠剥夺会让你更容易受到情绪低落和其他情绪紊乱的影响。
A sleepy mind can decrease your functioning potential and negatively affect your daily activities.
昏昏欲睡的大脑会降低你的功能潜能，对你的日常活动产生负面影响。
Your mental health requires as much attention as your physical health.
你的心理健康和身体健康需要同样的关心。
It's important to look out for any habits of yours that may be negatively affecting your mental health.
重要的是看看你有没有什么习惯会对你的心理健康产生负面影响。
If you make an effort to recognize and eliminate such habits from your life, your mental health will certainly thank you for it.
如果你努力识别并消除生活中的这些不良习惯，你的心理健康绝对会感谢你。
Looking for additional professional help is always a good idea to ensure your mental health is in its best shape.
寻求额外专业帮助总是确保你的心理健康处于最佳状态的好方法。
Do you relate to any of the signs above? You recognize these in someone you know? Do let us know in the comments below.
你有以上迹象么？你认识的人有以上迹象吗？请在下方评论告知。
Also remember to share this with those you think might benefit from it.
记住和需要的人分享本期视频。
Don't forget to Like this video and subscribe to Psych2Go for more mental health content. Thanks for watching!
不要忘记给视频点赞，并订阅Psych2Go以获取更多关于心理健康的内容。感谢收看！
