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Hey, Psyc2Goers, welcome back to another video.
psych2goers，大家好，欢迎收看本期视频。
Have you been feeling sad lately for no apparent reason? Does it feel like it just won't go away?
你最近有没有莫名其妙地悲伤？而且这种感觉一直都在？
Are you even more discouraged because you don't know why you feel sad?
因为你不知道自己为什么悲伤，这让你更加气馁？
It can be hard to pinpoint the reason why you're feeling sad when it overwhelms you.
当悲伤淹没你的时候，你很难找出悲伤的原因。
It's not as simple as thinking yourself into happiness and judging yourself harshly for how you're feeling can make matters worse.
这并不像想象自己幸福那么简单，也不像严格地判断自己的感受那样会让事情变得更糟。
Before we get into it, please note that if you've been feeling down for a long time and suspect you might have depression, seeking professional help is of utmost importance.
在我们开始之前，请注意，如果你已经情绪低落了很长时间，并且怀疑自己可能患有抑郁症，那么寻求专业帮助是最重要的。
With that said, here are five reasons why you could be feeling down to guide you when you're at a loss.
不过，当你不知所措的时候，以下5个情绪低落的原因可以用来指导你。
Number one, a lack of communicating your needs.
第一，缺乏对需求的沟通。
Is it difficult for you to open up about your feelings? Do you count on others to guess your needs?
对你来说说出自己的感受难吗？你会指望别人来猜测你的需求吗？
Sadness has a way of rendering a person silent, making you unable to put into words how you're feeling,
悲伤有一种方式能够让人沉默，使得你无法用语言表达自己的感受，
this repression can result from not speaking up, like in instances of expecting others to read our minds or anticipate our needs.
这种压抑可能是由于不说出来造成的，比如在期望别人读懂我们的思想或预测我们的需求的情况下。
Repression like this can be harmful if the need for compassion and empathy from others isn't being fulfilled.
如果对他人的同情和同理心的需求没有得到满足，这样的压抑可能是有害的。
A lack of communicating your needs can negatively affect your romantic relationships and work as well. It might even cause you to be passed over for a promotion for example.
缺乏沟通会对你的感情和工作产生负面影响，甚至可能导致你错失升职的机会。
Number two, low self-esteem.
第二，自卑。
Do you seem to have a low opinion of yourself? Are you your own worst critic?
你自卑吗？你觉自己啥啥都不如别人吗？
If so, this is also a contributing factor to sadness that doesn't seem to go away. It plops you right in the center of a vicious cycle.
如果是这样的话，这也是导致悲伤的一个因素，而且这种悲伤似乎不会消失，它会让你陷入恶性循环的中心。
When you're not happy with who you are, it's more likely to cause depression and then depression itself makes you not like who you are.
当你对自己不满意时更有可能导致抑郁，抑郁本身会让你不喜欢自己。
If your self-esteem is low, you're more likely to think that negative experiences in your life are a result of a character fly you have, according to the vulnerability model, which is an approach to explain this cycle.
根据“易感性模型”，如果你的自尊心较低，你更有可能认为自己生活中的负面经历是你性格不佳的结果，这是解释这一循环的一种方式。
Another approach is the scar model, which says that the depression in the equation comes first.
另一种方法是“疤痕模型”，该模型认为，方程式中首先出现的是抑郁。
So you think that a negative thing will happen to you because you're depressed.
所以你总觉得消极的事情会发生在自己的身上，因为你很抑郁。
Number three, lack of vitamin D.
第三，缺乏维生素D。
Ever had someone tell you to go out and take a walk in the sunshine when your in an off mood?
当你心情不好的时候，有没有人跟你说让你出去走走，晒晒太阳？
The reason for this tried and true remedy comes down to vitamin D, aptly known as the sunshine vitamin.
这种久经考验的治疗方法之所以灵验在于维生素D，也就是所谓的阳光维生素。
A Cambridge study in 2013, found that people with less vitamin D levels were more likely to experience depression,
2013年，剑桥大学的一项研究发现，维生素D水平较低的人更有可能患抑郁症，
but not to worry, because if you've gone to the doctor and been told that your vitamin D levels are low, you're in good company.
但不要担心，如果你去看医生时被告知维生素D水平较低，那么会有很多人陪你(和你有一样的状况)。
42% of the population has sub-optimal levels of vitamin D, whoa.
有42%的人的维生素D水平低于最佳水平。
And according to Healthline, just 10 to 30 minutes of sunshine is good enough.
根据健康热线的报道，只要10到30分钟的阳光就足够了。
Number four, stress piling up.
第四，压力的堆积。
Do you feel like your stress keeps mounting? Are you viciously clutched in it's claws?
你有没有觉得自己的压力在不断增加？你被压力的爪子紧紧扣劳了吗？
In his book "Why Zebras Don't Get Ulcers," Robert Sapolsky writes that the human response system is better suited to deal with short-term stressors rather than long-term ones.
罗伯特·萨波尔斯基在他的书《为什么斑马不会得溃疡》中写道，人类的反应系统更适合处理短期压力源而非长期压力源。
For example, a caveman or cavewoman would fight a vicious animal but then promptly return to a relaxed state.
例如，穴居人在和凶猛的动物搏斗后很快就会恢复到放松的状态。
In contemporary times, we don't have to worry about fighting a bear, phew, but the demands of our careers, finances or relationship problems can be draining.
在当代我们不用担心自己会有机会和熊打架，唷，但我们的事业需求、财务问题或人际关系问题可能会让我们筋疲力尽。
Being stressed out and having many demands without giving your mind arrest can make you feel like everything in your life is moving too fast.
筋疲力尽，有很多要求却又不停止思考会让你觉得生活中一切都进展得太快。
The subsequent lack of control can be jarring. A pressure cooker of stress can inadvertently bring about sadness.
随之而来的失控可能会令人不安。高压锅般的压力会在不经意间带来悲伤。
And number five, you don't have a solid support system around you.
第五，身边没有坚定的支持体系。
There's some truth to the age old adage from a Beatles song.
披头士的一首歌里有句古老的格言。
I get by with a little help from my friends, but meaningful social connections can also come in the form of interaction with community members or people in a church group.
我可以从朋友那里得到一点帮助，但有意义的社会联系也可以通过与社区成员或教会团体的人互动的形式来实现。
Mood boosting social interactions might include, having a chat with a friend on the phone. Catching up or helping a friend by offering advice for something they're going through.
能够促进情绪的社交互动可能包括：和朋友煲电话粥、和老朋友叙叙旧、或者为他们正在经历的事情出出法子。
Connecting with people when you're down can reduce stress and increase your motivation.
当你沮丧的时候，和他人联系可以减少压力并增加动力。
However, if forging meaningful connections is difficult for you, a therapist is always someone you can trust and confide in.
然而，如果建立有意义的联系对你来说很困难，那么治疗师总是你可以信任和信赖的人。
Sadness can be an isolating experience but you don't have to deal with it all alone.
悲伤可能是一种孤立的经历，但你不必独自面对它。
Don't be afraid to ask for help nor that your apprehensions deter you, no matter how bad it gets, there's always hope that things can get better.
不要害怕寻求帮助，也不要因为担忧而却步，无论情况有多糟糕，事情总会有好转的希望。
Reaching out to a psychologist or counselor and getting the help you need can not only improve your life but also encourage others to break the cycle and seek help.
向心理学家或咨询师寻求帮助，不仅能改善你的生活，还能鼓励别人打破怪圈，寻求帮助。
We hope we were able to give you a little insight into some of the reasons you might be feeling down and explicably.
我们希望我们能给到大家一些可能感到沮丧的原因和解释。
