可能让人变“丧”的五个生活习惯：频繁刷手机、饮食习惯差……

From Constantly Checking Your Phone to a Bad Diet – The 5 Everyday Habits That Could Be Harming Your Mental Health

王淑怡 供稿

Habits are things we do over and over again and are usually fairly harmless. But there are some that can be bad for our mental health. Vanessa Gebhardt, a psychologist, explained how breaking these harmful habits can help to have a positive effect. Here she highlights the reasons you could be struggling with your mental health.

习惯是我们反复会做的事情，通常是没有任何坏处的。但是，有一些习惯可能对我们的心理健康产生影响。心理学家瓦妮莎·格巴德（Vanessa Gebhardt）阐述了改变这些坏习惯将如何带来积极的影响。她提出了可能导致心理健康问题的几点原因：

1. Constantly checking your phone

1. 经常刷手机

A hurtful habit is being glued to our phones and checking them without even thinking about it. This mindless checking promotes the expectation of immediate gratification; in other words, looking for notifications which make us feel good and more connected.

随时随地把手机带在身边、下意识地看手机是一种不良习惯。频繁刷手机会导致人们越来越追求即时满足；换句话说，就是不断寻找令我们感觉良好和更有归属感的信息。

Research by De Montfort University recently found that checking your phone regularly can make you more distracted and forgetful, and that’s not to mention the negative impact this habit can have on your mental health. “To overcome this, monitor your screen time and be mindful of who you choose to follow, which online conversations or debates you choose to join, and focus on the positive posts, rather than the negative ones.”

德蒙福特大学最近的研究发现，频繁看手机会让你更容易分心和健忘，更不用说这个习惯会对你的心理健康造成负面影响。“要克服这一点，你可以监控你的手机屏幕使用时间，谨慎选择关注对象以及加入哪些在线对话或讨论，多关注积极的帖子，而不是消极的帖子。”

2. Being inside all day

2. 整天待在家

The coronavirus pandemic has been tough on many people as being inside all day can be difficult. Spending the majority of your day indoors can significantly increase your risk for depression, with lack of sunlight and vitamin D contributing to depressive symptoms.

新冠疫情让人们不得不整天呆在家里，这对于许多人来说都非常煎熬。每天大部分时间呆在室内，会导致罹患抑郁症的风险明显增加，因为不晒太阳和缺乏维生素D会导致抑郁症状。

Heading outside for a short walk can help and if you are still working from home simulating your commute to work is a great way to ensure you get out and about during the day. Simply grab a coffee and take a walk round the block before entering your ‘home office’; the natural light, change of scenery and exercise can boost your mental health, improve your mood, and increase your ability to concentrate.

出去散散步可能会有所帮助；如果你仍然在家办工，假装上下班通勤也是一个能让你出门走走的好办法。在进入“家庭办公室”之前，你只需拿起咖啡，在街区里走一圈；自然光、不同的景致和体育锻炼都有益于你的心理健康，改善情绪，帮助你集中注意力。

3. Sleeping too little

3. 缺乏睡眠

A lack of sleep can leave us feeling a little ropey, and this is because sleep deprivation leads to low mood, difficulty in concentrating, irritability, and getting more easily overwhelmed, which can negatively impact your mental health. Just one week of disturbed or poor sleep can increase stress levels, anger, and feelings of sadness, and it is a vicious cycle, with each of these factors making it more difficult to fall and stay asleep.

缺乏睡眠会让我们状态很差，这是因为睡眠不足会导致情绪低落、注意力难以集中、易怒和容易崩溃，这会对你的心理健康产生负面影响。仅仅一周的低质量睡眠就会增加压力、愤怒和悲伤的情绪，这是一个恶性循环，每个因素都会使入睡和保持睡眠更加困难。

If you have trouble sleeping, use techniques to relax and unwind before bed will help you to develop a sleep routine that works for you, helping you to feel energized and more positive during your waking hours.

如果你入睡困难，可以在睡前运用一些技巧放松身体，这有助于养成适合自己的睡眠习惯，帮助你在清醒时保持充沛精力和积极情绪。

4. Bad diet

4. 不良饮食习惯

If we’ve been gorging on sweets and chocolate, it can have a negative impact on our mood. High-sugar, processed foods like cakes, bread, and biscuits, as well as red meat can substantially raise the risk for depression and eating these sorts of foods on a regular basis could be one of the reasons your mental health is suffering.

长期食用各种甜食和巧克力，可能会让我们的心情变差。蛋糕、面包、饼干等高糖加工食品以及红肉会大大增加罹患抑郁症的风险，经常吃这类食物可能影响你的心理健康。

Studies have shown that eating these foods in large quantities, as well as low amounts of fruits and vegetables is associated with an increased risk of depression and mood disorders. To positively impact your mental health, pay close attention to the foods you are fueling your body and mind with, and opt for a diet full of fruits, vegetables, and wholegrains.

研究表明，大量食用此类食物，且水果和蔬菜摄入较少，会增加患抑郁症和情绪障碍的风险。要对你的心理健康产生积极影响，就要密切注意你的身心所摄入的食物，选择富含水果、蔬菜和全麦的饮食。

5. Lack of exercise

5. 缺乏锻炼

Exercising is brilliant for reducing stress and the feel-good endorphins released by exercise can be an instant mood-booster. Regular exercise can also help improve your energy levels and motivation, increasing feelings of happiness and reducing symptoms of depression, anxiety, and stress.

锻炼有助于缓解压力，锻炼时会释放令人愉悦的内啡肽，可以让人心情瞬间变好。经常锻炼也能提高你的体能和动力，增加幸福感，减少抑郁、焦虑和压力。

For maximum benefit, try to do at least 30 minutes of exercise three to five times a week. If you are not sure where to start, or are looking to switch up your fitness regime, fitness apps offer workouts which are suitable for any age and fitness level.

为了达到最佳效果，可以尝试每次运动至少30分钟，每周运动3到5次。如果你不知道从哪里开始练起，或者想要改变健身计划，各种健身app可以根据你的年龄和体质为你提供合适的健身方案。

【VOCABULARY】

1. glue v. 使全神贯注

2. immediate gratification 即时满足

3. coronavirus n. 冠状病毒

4. ropey adj. （非正式）不舒服的 ；破旧的，劣质的

5. vicious adj. 恶毒的；恶意的；堕落的；有错误的

6. unwind v. 放松

7. gorge v. 贪婪地吃；狼吞虎咽

8. wholegrains n. 全谷物；全麦

9. endorphin n. 内啡肽

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