标题：每日成长必知：给抑郁的你20条建议
Title: Daily Growth Essentials: 20 Tips for Depressed You

开头：忧郁、悲伤，是人类五种基本情绪中的一种，如果你不幸陷入其中，不要自责，这不怪你，这非常正常，关键就在于如何排解，而非一味压抑：
Introduction: Melancholy and sadness are one of the five basic emotions of human beings. If you are unfortunately trapped in it, don’t blame yourself, it’s not your fault, it’s very normal. The key is how to relieve it, rather than suppressing it blindly:

1、活得如你所愿。
1. Live as you wish.
（抑郁最大根源！）
(The biggest source of depression!)

2、走进淋浴间，让少量的、有些冰凉的水给你一丝冷的感觉。
2. Walk into the shower and let a small amount of cool water give you a cold sensation.
（研究证明，冷水能改变肤质、减脂、还能镇静）
(Research has shown that cold water can change skin texture, reduce fat, and also calm down)

3、读有趣的书。
3. Read interesting books.
（都说有趣的灵魂万一挑一，现实中遇不着，书里就有很多）
(It is said that interesting souls are one in a million, and it is hard to find them in reality, but there are many in books)

4、对生活想得少一些——不要超出晚餐或茶。
4. Think less about life - don’t go beyond dinner or tea.
（期望低一些，生活快乐一些）
(Lower expectations, happier life)

5、尽可能让自己忙碌起来。
5. Keep yourself busy as much as possible.
（干家务、看电视剧、逛街，都可，最好不要呆在室内，不要一个人的场合）
(Do housework, watch TV series, go shopping, etc., but it’s best not to stay indoors or be alone)

6、多跟那些尊重和喜欢你的朋友在一起。
6. Spend more time with friends who respect and like you.
（融不进的圈子就别硬挤了，放过自己）
(Don’t force yourself into a circle that you can’t fit in, let go of yourself)

7、还有那些让你感到开心的熟人。
7. And those acquaintances who make you happy.
（朋友不多，一两就好）
(Not many friends, one or two is enough)

8、不要跟朋友隐瞒自己的情绪低落，要更自由地谈及它们——出于自尊而隐瞒这些往往会让你变得更糟。
8. Don’t hide your low mood from friends, talk about them more freely - hiding these out of self-esteem often makes you worse.
（强调：真朋友，一般交情的就别说了，人家会把你当智障的）
(Emphasis: True friends, but not those with ordinary relationships, they will think you are stupid)

9、要注意茶和咖啡对你精神产生的影响。
9. Pay attention to the effects of tea and coffee on your mental state.
（睡前千万别喝，易失眠）
(Don’t drink before bed, it’s easy to lose sleep)

10、将自己的际遇与别人的相比较。
10. Compare your own situation with that of others.
（跟别人比，永远得不到幸福；跟自己比，才能卸下包袱）
(Comparing with others will never bring happiness; comparing with yourself can help you let go of burdens)

11、不要对人生的期望过高——有些遗憾才是最好的。
11. Don’t have too high expectations for life - some regrets are the best.
（本来就不能指望别人呐，说严重点，亲人、爱人、孩子也不是你永远依赖的对象）
(You can’t always rely on others, seriously, even family, lovers, and children are not objects you can always depend on)

12、尽量回避诗歌、戏剧、音乐、严肃小说、性格忧郁的人，以及一切可能会让你的感觉或情绪消极的事物。
12. Try to avoid poetry, drama, music, serious novels, melancholic people, and everything that may make you feel or emotional negative.
（看些通俗小说、奇幻小说、网文也成）
(Read some popular novels, fantasy novels, online articles, etc.)

13、多做善事，努力让周围的人也过得幸福。
13. Do good deeds and strive to make the people around you happy as well.
（得不到玫瑰，不如赠人玫瑰，手有余香）
(If you can’t get roses, it’s better to give roses to others, leaving a lingering fragrance on your hands)

14、在不疲劳的前提下，尽可能多到户外活动。
14. Go outdoors as much as possible without getting tired.
（时间以上午9-10点，下午4-5点为宜，别超过1-2小时）
(The best time is from 9-10 am and 4-5 pm, not exceeding 1-2 hours)

15、将你经常在的地方装点得令人舒适而愉快。
15. Make the places you frequent comfortable and pleasant.
（外部场景对内心有强烈的暗示和心里映射，一屋不扫何以扫天下？）
(External scenes have a strong hint and psychological mapping on the inner self. How can you clean the world if you can’t clean your own room?)

16、一点一点地与懒惰做斗争。
16. Fight laziness bit by bit.
（觉得困，外头跑一圈，头脑立马清醒）
(If you feel sleepy, run around outside, and your mind will become clear immediately)

17、不要对自己过于严苛，或看低自己，要公正地看待自己。
17. Don’t be too strict on yourself or underestimate yourself; treat yourself fairly.
（别老想着交友、社交，首先，跟自己做朋友，爱自己就像爱你那些“真贵”的朋友一样）
(Don’t always think about making friends and socializing. First, be friends with yourself and love yourself as much as you love your “valuable” friends)

18、一直保持高涨的热情。
18. Always maintain high enthusiasm.
（成长，必须让自己被各种“驱动器”包围）
(Growth requires surrounding yourself with various “drivers”)

19、在理性的宗教信仰中保持坚定。
19. Stay firm in rational religious beliefs.
（善哉善哉，抄抄心经真的可以）
(Well said, well said, copying the Heart Sutra can really help)

20、要相信你最真挚的朋友。
20. Trust your most sincere friends.
（没有可信赖、过命的朋友，这辈子真白活了，希望你有）
(If you don’t have reliable, life-and-death friends, your life is truly in vain. I hope you have.)