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Scrolling through Twitter, Facebook, or even Our Changing Climate videos can be a lonely endeavor.
刷推特、脸书，甚至看我们的气候变化视频来努力为气候变化做贡献，可能很孤独。
It can be immensely hard to read articles or watch videos on the climate chaos unfolding around us and have no outlet to process the emotions that come up.
有关我们身边正在发生的气候混乱的文章或视频，我们可能很难看得下去，随之产生的情绪也没有宣泄口。
I’ve said it once, but I’ll say it again because this is important: the grief, fear, anger, terror, guilt, dread and sadness that you feel are normal responses to bearing witness to the environmental destruction and injustices bearing down on our world.
接下来要说的话我曾经说过一次，但我现在还要再说一遍，因为这些话很重要：当你目睹环境破坏和强压在我们世界上的不公正时，你所感受到的悲伤、忧虑、愤怒、恐惧、内疚、担心和悲痛都是正常的反应。
Really, these are signs that you care deeply for the world and everyone in it.
真的，这些迹象表明你非常关心这个世界和这个世界上的每一个人。
While these emotions can bring you to dark places, they can also be wonderfully generative.
虽然这些情绪会让你感到世界灰暗了，但它们也可以产生奇妙的创造力。
As Britt Wray writes in Generation Dread, “it is precisely when we turn towards tough feelings and have the support to process them, that we unlock our capacity for strength and resolve to act.”
正如布里特·雷在《恐惧一代》中所写的那样：“我们开始面对艰难情绪，并有力量应对它们的时候，正是我们能够释放出力量和行动决心的时刻。”
Tapping into these emotions can, when processed and given space, be super-fuel for the external action that needs to take place in order to prevent the worst case scenarios of climate change.
在处理好这些情绪并给予空间后，我们可以将这些情绪用作超级燃料，进而采取防止气候变化产生最糟糕影响所需的外部行动。
But how do we process and move through these emotions?
但是，我们要如何处理这些情绪呢？
Before I answer that, I want to say that I’m not a therapist or mental health expert, so if you are experiencing climate anxiety and eco-distress acutely, please take care of yourself and don’t hesitate to seek climate-aware support.
在我回答这个问题之前，我想先声明，我不是治疗师或心理健康专家，所以如果你有严重的气候焦虑和生态忧虑，请照顾好自己，不要犹豫，寻求气候意识方面的支持。
I’ve left some resources for you down in the description if you need it.
如果你需要的话，我在描述中为你留了一些资源。
Understanding why we feel eco-anxiety is just one step in the process of what psychologist Caroline Hickman calls “internal activism.”
理解我们为什么会感到生态焦虑，只是心理学家卡罗琳·希克曼所说的“内在行动主义”过程中的其中一步。
A process of looking inward towards the grief, anxiety, and depression that comes with climate change and learning how to incorporate those very intense emotions into our lives.
在这一过程中，我们会向内审视气候变化带来的悲伤、焦虑和抑郁，并学习如何将这些非常强烈的情绪融入我们的生活。
Hickman and Wray envision this as a long process of peaks and valleys.
希克曼和雷认为这是一个起伏不定的漫长过程。
Instead of trying to push down your anxiety or despair when it arises, sit with it, acknowledge it and think about where it comes from.
在感到焦虑或绝望时，与其试图压制它，不如与它共处，承认它，想想它从何而来。
This process strengthens your emotional intelligence, so that the next time you feel these feelings, you might better understand what they are, how you feel them, and why you’re feeling them.
这个过程可以增强你的情商，这样等下次你有这些感觉时，你可能会更好地理解这些感觉本身，感受它们的方式，以及感觉到它们的原因。
The goal is not to rid yourself of these emotions but to understand them so that the next time they arise they’re a little less painful.
我们的目标不是摆脱这些情绪，而是理解它们，这样等下次它们出现时，我们就不会那么痛苦了。
This work is not a short sit down, it can be mentally and physically draining and even painful.
这并不是静坐一小会儿就能做到的事，它可能会让你身心疲惫，甚至感到痛苦。
It’s a continuous process, which is why we also need methods of coping to expand what Psychiatrist Dan Siegel calls our “window of tolerance.”
这是一个持续的过程，这就是为什么我们还需要一些应对方法，来扩大精神病学家丹·西格尔所说的“容纳之窗”。
These are tools like meditation, gratitude journaling, walking, exercise, and mindfulness practices that help us better tolerate uncertainty.
应对方法包括冥想、感恩日记、散步、锻炼和正念练习等，它们可以帮助我们更好地容忍不确定性。
All of these activities expand our capacity to sit with the lows and maybe even wield dark emotions as fuel for joyous and pleasurable actions.
所有这些活动都可以增强我们与低落情绪共处的能力，甚至可以将负面的情绪作为快乐和愉快行动的燃料。
But a large part of navigating eco-anxiety is navigating the uncertainty of the future.
但应对生态焦虑的很大一部分是在应对未来的不确定性。
While the future might hold apocalyptic doom, that future is uncertain, and that uncertainty, as psychologist Mathew Adams argues, is one of the “most generative places for new stories to take shape about how we might like to live.”
虽然未来可能会有世界末日般的厄运，但未来是不确定的，正如心理学家马修·亚当斯所说，这种不确定性“为我们按照可能会喜欢的方式开展新生活提供了最大的创造空间”。
Britt Wray talks about holding these two possibilities in our head in what she calls “binocular vision”.
布里特·雷谈到了在我们的大脑中保持这两种可能性的方法，她称之为“双目景象”。
She suggests not to ignore the gravity and despair of an apocalyptic future, but instead to hold that truth and also the opposite truth that we can never know the future for sure and that radical transformation can always be moments away.
她建议不要忽视世界末日这种可能性的严重性和绝望程度，而是要坚持这一事实，同时也要坚持与之相反的事实，即我们永远无法确切地知道未来的样子，每个瞬间都有可能发生根本性的变化。
In holding these two visions simultaneously in our head we can foster a balancing act that uses both fear and hope to create a sustainable emotional landscape.
通过在头脑中同时保持这两个景象，我们就可以形成一种平衡行为，即对恐惧和希望都加以利用，来创造一个可持续的情感景观。
Ultimately, this internal struggle cannot happen behind closed doors.
归根结底，这种内在挣扎不可能关起门来进行。
Sitting with strong emotions can be agonizing.
与强烈情绪共处可能会令人非常痛苦。
We, as humans, need support, whether that comes from one-on-one climate-aware therapy, public spaces to mourn and express anxiety over the climate crisis like the Climate Cafes popping up all over the world, or groups like the Good Grief Network that help us process and move through these strong emotions to become more resilient people in the face of the climate crisis.
作为人类，我们需要支持，支持的形式可以是一对一的气候意识治疗，可以是对气候危机进行哀悼和表达焦虑的公共场所，比如全球各地涌现的气候咖啡馆，还可以是像Good Grief Network这样的组织，这类组织会帮助我们处理这些强烈情绪，让我们在面对气候危机时更有韧性。
So, while we engage our internal selves, we need to reach out to like-minded community to not only find support, but to also channel our emotional energy into transformative action.
因此，当我们进行内在挣扎时，我们需要接触志同道合的社区，不仅要寻求支持，还要将我们的情感能量转化为变革行动。
