抑郁状态下如何完成待办事项【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 抑郁状态下如何完成待办事项【TED演讲】 中英双语 | 15:16 |
| P2 | 抑郁状态下如何完成待办事项【TED演讲】 英文字幕(中文外挂 | 15:16 |
| P3 | 抑郁状态下如何完成待办事项【TED演讲】 无字幕(中英外挂) | 15:16 |
P1 · 抑郁状态下如何完成待办事项【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | Depression takes practice. | 抑郁症需要练习。 |
| 0:05 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 0:06 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 0:09 | Do you know my boss? | 你认识我的老板吗? |
| 0:10 | Have you met my ex? | 你见过我前女友吗? |
| 0:12 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 0:16 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 0:18 | It just happens. | 它只是发生。 |
| 0:21 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 0:26 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
展开字幕全文（257 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Depression takes practice. | 抑郁症需要练习。 |
| 2 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 3 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 4 | Do you know my boss? | 你认识我的老板吗? |
| 5 | Have you met my ex? | 你见过我前女友吗? |
| 6 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 7 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 8 | It just happens. | 它只是发生。 |
| 9 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 10 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
| 11 | Being a student or an employee with depression takes practice. | 学生或有抑郁症的员工要练习。 |
| 12 | Now I've had a lot of experience with depression both personally and professionally, | 我个人和专业都经历过抑郁症 |
| 13 | but before I go there, I want to share with you a few numbers | 但我去之前 我想跟你们分享几个数字 |
| 14 | that illustrate how depression impacts all of us as a society. | 这说明萧条如何影响我们整个社会。 |
| 15 | According to the World Health Organization, by the year 2020, | 根据世界卫生组织的数据,到2020年, |
| 16 | depression will be the second greatest disability in the world, | 抑郁症将是世界上第二大残疾, |
| 17 | second only to blindness. | 仅次于失明。 |
| 18 | The National Institute of Mental Health tells us that depression | 国家精神健康研究所告诉我们这种抑郁症 |
| 19 | is the number one disability among Americans ages 15 to 24, | 15至24岁的美国人是头号残疾, |
| 20 | preventing millions of people from being able to finish school or hold down a job. | 阻止数百万人完成学业或坚持工作。 |
| 21 | Psychology today calls it presenteeism, | 今天心理学称之为现身主义 |
| 22 | the phenomenon by which companies lose billions of dollars every year | 公司每年损失数十亿美元的现象 |
| 23 | in lost productivity to depressed employees who come to work but don't actually work. | 失去生产力 沮丧的员工 他们来工作 但实际上不工作。 |
| 24 | All of this means that depression can be as debilitating as a physical obstacle, | 所有这一切意味着抑郁症可以像身体障碍一样衰弱, |
| 25 | for instance, carrying a cane. | 比如说,拿着拄杖 |
| 26 | But with a visible disability, we assume it will take practice to cope, | 但是,有明显的残疾,我们假设 需要实践来应对, |
| 27 | including things like physical therapy. | 包括物理治疗 |
| 28 | Yet, when it comes to depression, we think that a label and medication are enough to cope. | 然而,关于抑郁症,我们认为标签和药物足以应付。 |
| 29 | Now, I've worked in mental health nonprofit for years, | 现在,我已经在精神卫生领域工作多年了 |
| 30 | and while I'm thankful for the great strides we've made with anti-stigma campaigns, | 虽然我很感激我们在反污名化运动方面所取得的巨大进展, |
| 31 | it's time to go beyond getting a diagnosis into giving people actual coping mechanisms. | 是时候超越诊断 给人们真正的应对机制。 |
| 32 | Because without coping mechanisms, we're trapped in a downward spiral. | 因为如果没有应对机制, 我们被困在了下层螺旋。 |
| 33 | Being depressed leads to falling behind, and falling behind leads to more depression. | 沮丧导致落后,而落后则导致更多的抑郁症. |
| 34 | So let me tell you why I care so deeply about this cause. | 让我告诉你为什么我这么关心这个原因。 |
| 35 | I had a happy childhood. | 我童年快乐 |
| 36 | I was the youngest of 15 grandchildren, and we were very close. | 我是15个孙子中最小的 我们很亲密 |
| 37 | And yet, in spite of faith, family, friends, I had these moments of darkness, | 然而,尽管有信仰,家人,朋友, 我有过这些黑暗的时刻, |
| 38 | and the only way I could describe it would be to call them flashes of gray | 我唯一能形容的就是 叫它们灰白色的闪光 |
| 39 | in an otherwise cotton candy childhood. | 在棉花糖的童年时期 |
| 40 | I remember my first episode, I was eight years old, and we were going to school, | 我记得我的第一集,我八岁, 我们要去上学, |
| 41 | and all of a sudden I thought, gosh, how does this feel meaningless? | 突然间,我想,天哪, 这感觉如何毫无意义? |
| 42 | Like, I don't know, I just feel like I'm going to live 70 years and die and go to heaven, | 喜欢,我不知道,我只是感觉 我将活70年,死,上天堂, |
| 43 | so I don't know why we go to school, I don't know why we go to work, I just feel really empty. | 我不知道我们为什么去上学, 我不知道我们为什么去工作, 我只是觉得真的很空。 |
| 44 | And thankfully, those moments were very fast. | 幸运的是,那些时刻非常迅速。 |
| 45 | However, when I became a teenager, those moments of darkness, they stretched into hours, | 然而,当我成为少年, 那些黑暗的时刻, 他们伸展到数小时, |
| 46 | and hours became weeks, and sometimes hours and weeks became months. | 数小时变成数周 有时数小时数月 |
| 47 | And during these depressive episodes, I would have crying spells, | 在这些抑郁的剧情中, 我会有哭泣的咒语, |
| 48 | I found it difficult to concentrate on anything, and sometimes I did have suicidal thoughts. | 我发现很难专注于任何事物, 有时候我确实有自杀的想法。 |
| 49 | But just as bizarrely as these depressive episodes came, | 但同样奇怪的是,这些令人沮丧的事件来了, |
| 50 | they left, and they were replaced with episodes of genuine stability and happiness, | 他们离开了, 他们被替换为 真正稳定和幸福, |
| 51 | and sometimes highs where it would take me five to six hours to fall asleep, | 有时会高得要五到六小时才能睡着 |
| 52 | and I would have extreme outbursts of artistic creativity, | 我将拥有极端的艺术创造力, |
| 53 | where I could finish a painting that takes four weeks to make in four hours. | 在那里,我可以完成一幅画 需要四个星期做 在四个小时。 |
| 54 | And so the roller coaster of mood swings continued until I had an epiphany when I was 18 years old. | 于是,情绪波动的过山车一直持续,直到18岁时我有了一个觉悟。 |
| 55 | I was a freshman in college, and a friend with bipolar disorder committed suicide. | 我是大学新生 患有两极症的朋友自杀了 |
| 56 | This prompted me to research the illness, and everything started to click. | 这促使我研究疾病,一切开始点击。 |
| 57 | I realized I had half the symptoms of bipolar disorder. | 我意识到我有一半的症状 双极障碍。 |
| 58 | It explained the inexplicable episodes of depression, | 它解释了令人费解的抑郁症, |
| 59 | the highs due to what we now know as hypomania, where I couldn't sleep and I had racing thoughts. | 高音是因为我们现在所知道的 低音状态, 在那里我睡不着,我有赛车的想法。 |
| 60 | So I saw the campus psychiatrist who diagnosed me with bipolar 2, | 所以我看见了那个校内精神病医生 诊断我患有两极症 |
| 61 | and I got a second opinion, which confirmed the diagnosis. | 我得到了第二个意见, 它证实了诊断。 |
| 62 | Now, with therapy and medication, things were much better. | 现在,通过治疗和药物, 事情已经好多了。 |
| 63 | But something was missing. | 但有东西不见了 |
| 64 | What nobody taught me was how to get stuff done when I was depressed. | 没有人教我如何做事情 当我沮丧。 |
| 65 | So on my own, I developed creative strategies. | 因此,我独自制定了创造性的战略。 |
| 66 | I graduated from Northwestern University, cum laude, with two majors. | 我毕业于西北大学,成绩优异,拥有两个专业. |
| 67 | I competed for a Northwestern speech team. | 我竞争西北演讲组 |
| 68 | I was a state champion, a national quarterfinalist, and a national semifinalist. | 我是一个州冠军, 一个全国四分之一决赛, 和全国半决赛。 |
| 69 | I also co-founded an organization to help depressed students on campus. | 我还共同创建了一个组织,帮助校园中抑郁的学生. |
| 70 | But bipolar disorder was not my only foe. | 但两极分化并不是我唯一的敌人 |
| 71 | When I was 19, I was diagnosed with a very painful polycystic ovarian syndrome. | 19岁时,我被诊断患有非常痛苦的多细胞卵巢综合征. |
| 72 | And then when I was 24 years old, an autoimmune neuromuscular hurricane | 然后当我24岁的时候 一场自体免疫神经肌肉飓风 |
| 73 | by the name of myasthenia gravis invaded my life. | 以我的生命为名 |
| 74 | I'll never forget my first episode. | 我永远不会忘记我的第一集。 |
| 75 | I was climbing up this long flight of stairs at work, this beautiful sunny day, | 我在上班时爬上长途楼梯 阳光灿烂的一天 |
| 76 | when all of a sudden I couldn't feel anything below my waist. | 突然间,我感觉不到 腰下的东西。 |
| 77 | And so I kept falling and falling. | 于是我不停地掉下来 |
| 78 | And I could hear my high heels tumbling down the stairs. | 我能听到我的高跟鞋从楼梯上摔下来 |
| 79 | At first I thought, you know, where are my quadriceps? | 一开始我想,你知道, 我的四角星在哪里? |
| 80 | I know I brought them with me when I left the house this morning. | 我知道我今早离开家时带他们一起来的 |
| 81 | But then my thoughts turned somber as students stepped over my limp body | 但后来我的思想变得沉闷 当学生踩到我的跛脚身体 |
| 82 | in a rush to get to class. | 赶时间去上课 |
| 83 | And my mind was screaming, get up! | 我心里在尖叫,起来! |
| 84 | But my body couldn't move, and I couldn't speak. | 但我的身体不能动, 我无法说话。 |
| 85 | A few weeks after that, I was diagnosed and hospitalized | 几周后,我被诊断出院 |
| 86 | in critical condition with myasthenia gravis. | 在危急的状态 与我的心血管Gravis。 |
| 87 | The doctor gave me a 50-50 shot of living, and that was seven years ago. | 医生给了我一个五五十个镜头的生活,那是7年前。 |
| 88 | So today I carry a cane for the myasthenia gravis. | 所以今天我带了根拐杖来做我的骨灰 |
| 89 | People often ask me, hey, what's it like to live with five diseases? | 人们经常问我,嘿, 生活与五种疾病是什么感觉? |
| 90 | And I tell them the truth. | 我告诉他们真相 |
| 91 | And I say, well, I see myself as Rocky and my five diseases | 我说,嗯,我把自己看成洛基和我的五种疾病 |
| 92 | as Rocky's different opponent. | 作为洛奇的不同对手 |
| 93 | So bipolar disorder is Apollo Creed. | 双极障碍就是阿波罗·克里德 |
| 94 | The polycystic ovarian syndrome is definitely Ivan Drago. | 多囊性卵巢综合征绝对是伊万·德拉戈. |
| 95 | Myasthenia gravis is Mason Dixon. | 迈森·狄克逊是迈森·狄克逊 |
| 96 | 阿斯玛是Clubber Lang,而Psoriasis是汤米·甘恩. | |
| 97 | The odds of getting the first three of these five diseases are one in 50 million. | 获得这五种疾病中前三种的概率是五千万分之一. |
| 98 | And after that, I stopped counting because I just didn't think there was a point. | 在那之后,我不再数了 因为我觉得没有道理 |
| 99 | So every day I wake up in pain, and what I do when I wake up is I play Eye of the Tiger, | 所以每天我痛苦地醒来 我醒来时所做的就是扮演虎眼 |
| 100 | and I put on my Rocky boxing gloves, | 我戴上洛奇拳击手套 |
| 101 | and I pray to God for strength to get through another day. | 我祈求上帝赐予力量 |
| 102 | Today I'm a health activist, a writer, and a speaker. | 今天我是一名健康活动家,作家和演说家. |
| 103 | I have my own award-winning blog, Fashionably Ill, | 我有我自己的获奖博客,时尚Ill, |
| 104 | which is about surviving pain with style and a humor. | 这是关于生存的痛苦 用风格和幽默。 |
| 105 | And I'm a contributor to several other websites, including The Huffington Post, | 我是其他几个网站的撰稿人 包括《赫芬顿邮报》 |
| 106 | MSNBC did a documentary on my life, Psych Central named me a mental health hero. | MSNBC拍摄了一部关于我一生的纪录片,Physic Central给我取名为心理健康英雄. |
| 107 | And right now, I'm really excited about a project I'm working on. | 现在,我真的很兴奋 我正在做的一个项目。 |
| 108 | I'm consulting on a project with Rutgers University and the University of Massachusetts Medical School. | 我在和拉特格斯大学和马萨诸塞大学医学院 商讨一个项目 |
| 109 | We're developing a program that will help young adults with severe mental illness | 我们正在开发一个帮助患有严重精神疾病的年轻成年人的方案。 |
| 110 | finish school and find meaningful employment. | 完成学业并找到有意义的工作。 |
| 111 | And that's the thing I want to talk about today, is how to get stuff done when you're depressed. | 这就是我今天要谈的事情, 是如何做的东西 当你沮丧。 |
| 112 | The three themes we're going to address are proactiveness, urgency, and difficulty. | 我们要解决的三个主题是主动性,紧迫性和难度. |
| 113 | So proactiveness, what does it mean to be proactive? | 如此主动,何谓主动? |
| 114 | Do you have a plan for the next time you get depressed? | 你有下次抑郁的计划吗? |
| 115 | So let me give you an analogy. | 让我给你一个比喻。 |
| 116 | Over the years, my myasthenia gravis has gotten better with medication, physical therapy, | 这些年来,我的肌萎缩症 药物,物理治疗都得到了改善, |
| 117 | nutritional supplements, practice. | 营养补充,实践. |
| 118 | But there are still times when all of a sudden I can't feel my legs, | 但有时我突然感觉不到腿 |
| 119 | or I'll lose feeling in one half of my body, either the left side or the right side. | 否则我半身半身都会失去感觉 无论是左侧还是右侧 |
| 120 | And the other day I was talking to one of my students, I coach high school debate, | 那天我和我的一个学生谈话, 指导高中辩论, |
| 121 | and I could sense that I was losing feeling in my legs. | 我能感觉到我失去了我的腿的感觉。 |
| 122 | So immediately I sprang into action. | 我马上开始行动 |
| 123 | I clutched my cane harder because I knew what was coming. | 因为我知道接下来会发生什么 |
| 124 | In the same way, when I sense that I'm getting depressed, I spring into action. | 同样的,当我感觉到我变得沮丧时,我就会投入行动。 |
| 125 | I call my therapist right away, schedule an appointment. | 我马上给我的心理医生打电话 安排预约 |
| 126 | I start exercising more than usual because exercise releases endorphins, | 我开始比平常多锻炼 因为锻炼释放内啡素, |
| 127 | the feel-good hormones that help us fight stress and depression. | 帮助我们克服压力和抑郁症的 感觉良好的激素 |
| 128 | But in order to make a plan, you need to know two things, | 但为了制定计划 你需要知道两件事 |
| 129 | your symptoms of depression and the strategies that work for you. | 你的抑郁症症状 和对你有效的策略 |
| 130 | When we usually talk about the symptoms of depression, it's a generic list. | 当我们通常谈论抑郁症的症状时,就是一个通用列表. |
| 131 | You've probably seen it in a pamphlet or read it somewhere on the internet. | 你可能在一本小册子上看到过 或者在互联网上读过 |
| 132 | But the truth is, no two people are exactly alike. | 但事实是,没有两个人是完全相同的。 |
| 133 | So what are your symptoms of depression? | 那你抑郁症的症状是什么? |
| 134 | Some people, when they're depressed, they lose their appetite. | 有些人,当他们沮丧的时候,就会失去食欲. |
| 135 | Other people tend to overeat when they're depressed. | 其他人在情绪低落时往往会过度食用. |
| 136 | Some people have insomnia. | 有些人失眠了 |
| 137 | For others, they sleep too much. | 对其他人来说,他们睡得太多了。 |
| 138 | Some people have outbursts of anger. | 有些人发怒了 |
| 139 | And still, many people with depression have no temper at all. | 然而,许多抑郁症患者完全没有脾气。 |
| 140 | Know yourself. | 知己识己. |
| 141 | In addition to knowing your symptoms, | 除了知道你的症状, |
| 142 | you need to identify now what strategies work for you. | 你现在需要确定什么策略对你有效 |
| 143 | So what do you need when you get depressed? | 那么,你需要什么 当你感到沮丧? |
| 144 | Is it faith? | 是信仰吗? |
| 145 | Is it family? | 是家人吗? |
| 146 | Is it friends? | 是朋友吗? |
| 147 | Is it exercise? | 是运动吗? |
| 148 | Is it reading? | 是读书吗? |
| 149 | Is it listening to music? | 它在听音乐吗? |
| 150 | Identify these strategies now so that when you see your symptoms, | 现在确定这些策略,这样当你看到你的症状时, |
| 151 | you can spring into action. | 你可以弹出行动。 |
| 152 | The other day, my niece gave me a pleasant surprise visit, | 前几天,我侄女给我一个惊喜 |
| 153 | and I was really happy to see her. | 我很高兴见到她。 |
| 154 | When she hugged me, she said, | 当她拥抱我,她说, |
| 155 | Tita Jessica, did you know you have toothpaste in your hair? | 蒂娜·杰西卡 你知道你头发上有牙膏吗 |
| 156 | And so I've learned that toothpaste in hair equals depression. | 所以我学会了牙膏在头发上相当于抑郁症。 |
| 157 | For me, anyway. | 对我来说,反正。 |
| 158 | Know yourself. | 知己识己. |
| 159 | Plan now. | 现在计划 |
| 160 | Don't wait. | 别等了 |
| 161 | Be proactive. | 发菩提心. |
| 162 | The best defense is a good offense. | 最好的防守是好的攻势 |
| 163 | In addition to being proactive, | 除了主动性, |
| 164 | we need to understand the concept of urgency. | 我们需要理解紧迫性的概念。 |
| 165 | Urgency is about drowning out the white noise | 紧急是把白噪音淹死 |
| 166 | and focusing on what's most important. | 专注于最重要的事情 |
| 167 | So let me give you an example of what not to do. | 所以,让我举个例子来说明什么是不能做的。 |
| 168 | In college, I had this class called the sociology of crime. | 在大学,我有一个班叫做犯罪的社会学。 |
| 169 | And once in a while, the professor would show us clips | 教授偶尔会给我们看片段 |
| 170 | from classic mafia movies like The Godfather and Goodfellas. | 从经典的黑手党电影 像教父和古德费拉斯。 |
| 171 | And so I had this brilliant plan for the midterm. | 因此我有一个辉煌的中期计划。 |
| 172 | I mean, I thought it was a great plan. | 我的意思是,我认为这是一个伟大的计划。 |
| 173 | And I was going to finish reading the whole textbook. | 我本来要读完整个教科书。 |
| 174 | I was going to review all the lecture notes, | 我本来想回顾一下所有的讲稿 |
| 175 | and I was going to watch all of those mafia movies. | 我本来想看那些黑手党的电影 |
| 176 | So the test was on a Tuesday. | 所以,测试是在星期二。 |
| 177 | I reserved Sunday for watching all those mafia movies. | 我保留星期天看黑手党电影 |
| 178 | Godfather, Goodfellas, Casino. | 教父,古德费拉斯,赌场。 |
| 179 | And Sunday came and went, watched all those movies. | 星期天来去去,看所有这些电影。 |
| 180 | And I reserved Monday for reading the textbook. | 我订了星期一看教科书 |
| 181 | Monday came, and I woke up depressed. | 星期一来,我醒来 沮丧。 |
| 182 | And then I stayed depressed. | 然后我一直很沮丧。 |
| 183 | So Tuesday morning came, and I hadn't read a thing. | 所以星期二早上来了 我什么都没看 |
| 184 | I went into the exam, and for every question on the test, | 我去了考试, 对于每个考试的问题, |
| 185 | I kid you not, my answers were, well, in Goodfellas, | 我没有骗你,我的答案是,嗯,在Goodfellas, |
| 186 | Henry Hill played by Ray Liotta. | 亨利·希尔饰演雷·廖塔. |
| 187 | He did this. | 这是他干的 |
| 188 | Or Lorraine Bracco did that. | 或者罗琳・布拉科干的 |
| 189 | Or according to Vito Corleone, wouldn't it | 或者根据维托·科里昂的说法,是不是? |
| 190 | be great if my professor rewarded me | 如果我的教授奖励我,那就太好了 |
| 191 | for the temerity of my answers? | 为了我的回答吗? |
| 192 | He didn't. | 他没有。 |
| 193 | He said while it was great that I had mastered mafia cinema, | 他说,虽然这是伟大的 我拥有黑手党电影院, |
| 194 | he would appreciate it if I read the textbook next time. | 如果我下次读教科书 他会很感激的 |
| 195 | So obviously, if I had to do it all over again, | 所以很明显,如果我不得不再做一遍, |
| 196 | studying the textbook was maybe a million times more important | 学习教科书也许要重上百万倍 |
| 197 | than watching The Godfather. | 比看"教父"还厉害 |
| 198 | Urgency is about being able to understand | 紧迫感在于能够理解 |
| 199 | what is most important and what is most pressing. | 最重要和最紧迫的是什么。 |
| 200 | So I keep a daily to-do list. | 所以我保留了一份日常待办事宜清单。 |
| 201 | If something is due today, it gets four stars. | 如果今天有事,它得到四颗星。 |
| 202 | If it's due tomorrow, three stars. | 如是明天应得三星. |
| 203 | Sometime this week, two stars. | 这周的某个时候 两颗星 |
| 204 | Next week, one star. | 下周,一颗星。 |
| 205 | And when I'm depressed, I ignore anything | 当我沮丧的时候,我忽略了一切 |
| 206 | that is less than three stars. | 不到三颗星 |
| 207 | Urgency is also about being able to say no | 迫切需要的是能够拒绝 |
| 208 | to non-essential tasks. | 对非必要的任务。 |
| 209 | So meeting your work deadline is essential. | 因此,遵守你的工作期限至关重要。 |
| 210 | The church bake sale is non-essential. | 教堂的烤肉销售是非必需的. |
| 211 | When we say yes to everything, we amplify our stress. | 当我们对一切说"是"时,我们就会加大压力. |
| 212 | One of my friends, his mom, Pastor Vige Wigman | 我的一个朋友,他的妈妈,牧师维格曼 |
| 213 | at Perryville Lutheran Church says, | 在佩里维尔路德教会说, |
| 214 | if you can't say no, then your yeses mean nothing. | 如果你不能拒绝,那么你的同意意味着什么。 |
| 215 | Third and finally, getting stuff done when you're depressed | 第三,最后,当你情绪低落的时候 做点什么 |
| 216 | is about understanding difficulty. | 这是关于理解困难。 |
| 217 | So when I'm depressed, I label all tasks as a one, two, or a three. | 所以当我沮丧的时候,我把所有的任务标为一、二或三。 |
| 218 | If it's an easy task, it's a one. | 如是方便功德即为一. |
| 219 | Examples include eating breakfast or taking a shower. | 例如吃早餐或洗澡。 |
| 220 | If it's a moderately difficult task, it's a two. | 如果说任务有点困难,那就只有两个了. |
| 221 | And a three is reserved for difficult tasks. | 并且为困难的任务保留了3个. |
| 222 | For example, finishing a paper in college | 例如,大学毕业论文 |
| 223 | or scheduling an appointment with your child's teacher | 或安排与孩子的老师见面 |
| 224 | or meeting a difficult work deadline. | 或者在困难的工作期限前完成。 |
| 225 | And when I'm depressed, I focus on finishing all the one-level tasks first. | 当我感到沮丧时,我专注于先完成所有一级任务。 |
| 226 | And every time I cross something off my list, | 每次我越过我名单上的东西 |
| 227 | even if it's taking a shower, I feel empowered | 即使它正在洗澡,我感觉有力量 |
| 228 | and I think, bipolar, watch out, I'm coming, I got this. | 我想,两极,小心,我来了,我得到了这个。 |
| 229 | And as I finish off all the one and two-level tasks, | 当我完成所有一个和两个层面的任务时, |
| 230 | I build the confidence to tackle the three-level tasks. | 我建立信心来完成三个层面的任务。 |
| 231 | And you can also help yourself by turning a three-level task | 你也可以通过三层工作来帮助自己 |
| 232 | into a one-level task. | 进入一个一级的任务。 |
| 233 | So I remember a time when I was in my therapist's office | 我记得有一次我在心理医生的办公室 |
| 234 | and I told her, you know, I want to exercise, | 我告诉她,你知道, 我想锻炼, |
| 235 | because experiences told me that when I exercise, | 因为经验告诉我 当我锻炼, |
| 236 | I feel better about my bipolar disorder. | 我对双极障碍感觉好多了 |
| 237 | But I'm just too depressed to do 30 minutes of exercise right now. | 但我只是太沮丧 做30分钟的锻炼 现在。 |
| 238 | And she said to me, if you don't have 30 minutes, | 她说如果你没有30分钟 |
| 239 | can you just give me 10 minutes? | 你能给我10分钟吗? |
| 240 | That was life-changing advice. | 那是改变生活的建议。 |
| 241 | So now I aim for 10 minutes, and 10 becomes 20, | 现在我瞄准10分钟 10分钟变成20分钟 |
| 242 | and 20 minutes becomes 30 minutes. | 20分钟变成30分钟 |
| 243 | Today we've talked about three themes | 今天我们讨论三个主题 |
| 244 | in getting stuff done when you're depressed. | 当你心情低落的时候 就能把事情做好 |
| 245 | They're proactiveness, urgency, and difficulty. | 他们是主动的,紧迫的,和困难的。 |
| 246 | Almost always when I use these strategies, they work. | 当我使用这些策略时,它们几乎总是起作用。 |
| 247 | But there are days when the bipolar disorder | 但有时两极失调 |
| 248 | or the ovarian disease or the myasthenia gravis | 或卵巢病 或肌萎缩 |
| 249 | or all of the above win. | 或以上诸人皆胜. |
| 250 | And when that happens, I remind myself of something | 当它发生的时候,我提醒自己一些事情 |
| 251 | that I want to share with all of you. | 我想跟你们分享 |
| 252 | I want to share this with anyone listening who fights depression | 我想跟任何听话的人分享这个 对抗抑郁症的人 |
| 253 | or who loves someone that does. | 或谁爱的人谁做。 |
| 254 | Yes, depression is real. | 是的,抑郁是真实的。 |
| 255 | But hope is real. | 但希望是真实的。 |
| 256 | Courage is real. | 勇猛真实. |
| 257 | Resilience is real. | 复原力是真实的。 |
该视频共有字幕 257 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 抑郁状态下如何完成待办事项【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | Depression takes practice. | 抑郁症需要练习。 |
| 0:05 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 0:06 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 0:09 | Do you know my boss? | 你认识我的老板吗? |
| 0:10 | Have you met my ex? | 你见过我前女友吗? |
| 0:12 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 0:16 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 0:18 | It just happens. | 它只是发生。 |
| 0:21 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 0:26 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
展开字幕全文（257 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Depression takes practice. | 抑郁症需要练习。 |
| 2 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 3 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 4 | Do you know my boss? | 你认识我的老板吗? |
| 5 | Have you met my ex? | 你见过我前女友吗? |
| 6 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 7 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 8 | It just happens. | 它只是发生。 |
| 9 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 10 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
| 11 | Being a student or an employee with depression takes practice. | 学生或有抑郁症的员工要练习。 |
| 12 | Now I've had a lot of experience with depression both personally and professionally, | 我个人和专业都经历过抑郁症 |
| 13 | but before I go there, I want to share with you a few numbers | 但我去之前 我想跟你们分享几个数字 |
| 14 | that illustrate how depression impacts all of us as a society. | 这说明萧条如何影响我们整个社会。 |
| 15 | According to the World Health Organization, by the year 2020, | 根据世界卫生组织的数据,到2020年, |
| 16 | depression will be the second greatest disability in the world, | 抑郁症将是世界上第二大残疾, |
| 17 | second only to blindness. | 仅次于失明。 |
| 18 | The National Institute of Mental Health tells us that depression | 国家精神健康研究所告诉我们这种抑郁症 |
| 19 | is the number one disability among Americans ages 15 to 24, | 15至24岁的美国人是头号残疾, |
| 20 | preventing millions of people from being able to finish school or hold down a job. | 阻止数百万人完成学业或坚持工作。 |
| 21 | Psychology today calls it presenteeism, | 今天心理学称之为现身主义 |
| 22 | the phenomenon by which companies lose billions of dollars every year | 公司每年损失数十亿美元的现象 |
| 23 | in lost productivity to depressed employees who come to work but don't actually work. | 失去生产力 沮丧的员工 他们来工作 但实际上不工作。 |
| 24 | All of this means that depression can be as debilitating as a physical obstacle, | 所有这一切意味着抑郁症可以像身体障碍一样衰弱, |
| 25 | for instance, carrying a cane. | 比如说,拿着拄杖 |
| 26 | But with a visible disability, we assume it will take practice to cope, | 但是,有明显的残疾,我们假设 需要实践来应对, |
| 27 | including things like physical therapy. | 包括物理治疗 |
| 28 | Yet, when it comes to depression, we think that a label and medication are enough to cope. | 然而,关于抑郁症,我们认为标签和药物足以应付。 |
| 29 | Now, I've worked in mental health nonprofit for years, | 现在,我已经在精神卫生领域工作多年了 |
| 30 | and while I'm thankful for the great strides we've made with anti-stigma campaigns, | 虽然我很感激我们在反污名化运动方面所取得的巨大进展, |
| 31 | it's time to go beyond getting a diagnosis into giving people actual coping mechanisms. | 是时候超越诊断 给人们真正的应对机制。 |
| 32 | Because without coping mechanisms, we're trapped in a downward spiral. | 因为如果没有应对机制, 我们被困在了下层螺旋。 |
| 33 | Being depressed leads to falling behind, and falling behind leads to more depression. | 沮丧导致落后,而落后则导致更多的抑郁症. |
| 34 | So let me tell you why I care so deeply about this cause. | 让我告诉你为什么我这么关心这个原因。 |
| 35 | I had a happy childhood. | 我童年快乐 |
| 36 | I was the youngest of 15 grandchildren, and we were very close. | 我是15个孙子中最小的 我们很亲密 |
| 37 | And yet, in spite of faith, family, friends, I had these moments of darkness, | 然而,尽管有信仰,家人,朋友, 我有过这些黑暗的时刻, |
| 38 | and the only way I could describe it would be to call them flashes of gray | 我唯一能形容的就是 叫它们灰白色的闪光 |
| 39 | in an otherwise cotton candy childhood. | 在棉花糖的童年时期 |
| 40 | I remember my first episode, I was eight years old, and we were going to school, | 我记得我的第一集,我八岁, 我们要去上学, |
| 41 | and all of a sudden I thought, gosh, how does this feel meaningless? | 突然间,我想,天哪, 这感觉如何毫无意义? |
| 42 | Like, I don't know, I just feel like I'm going to live 70 years and die and go to heaven, | 喜欢,我不知道,我只是感觉 我将活70年,死,上天堂, |
| 43 | so I don't know why we go to school, I don't know why we go to work, I just feel really empty. | 我不知道我们为什么去上学, 我不知道我们为什么去工作, 我只是觉得真的很空。 |
| 44 | And thankfully, those moments were very fast. | 幸运的是,那些时刻非常迅速。 |
| 45 | However, when I became a teenager, those moments of darkness, they stretched into hours, | 然而,当我成为少年, 那些黑暗的时刻, 他们伸展到数小时, |
| 46 | and hours became weeks, and sometimes hours and weeks became months. | 数小时变成数周 有时数小时数月 |
| 47 | And during these depressive episodes, I would have crying spells, | 在这些抑郁的剧情中, 我会有哭泣的咒语, |
| 48 | I found it difficult to concentrate on anything, and sometimes I did have suicidal thoughts. | 我发现很难专注于任何事物, 有时候我确实有自杀的想法。 |
| 49 | But just as bizarrely as these depressive episodes came, | 但同样奇怪的是,这些令人沮丧的事件来了, |
| 50 | they left, and they were replaced with episodes of genuine stability and happiness, | 他们离开了, 他们被替换为 真正稳定和幸福, |
| 51 | and sometimes highs where it would take me five to six hours to fall asleep, | 有时会高得要五到六小时才能睡着 |
| 52 | and I would have extreme outbursts of artistic creativity, | 我将拥有极端的艺术创造力, |
| 53 | where I could finish a painting that takes four weeks to make in four hours. | 在那里,我可以完成一幅画 需要四个星期做 在四个小时。 |
| 54 | And so the roller coaster of mood swings continued until I had an epiphany when I was 18 years old. | 于是,情绪波动的过山车一直持续,直到18岁时我有了一个觉悟。 |
| 55 | I was a freshman in college, and a friend with bipolar disorder committed suicide. | 我是大学新生 患有两极症的朋友自杀了 |
| 56 | This prompted me to research the illness, and everything started to click. | 这促使我研究疾病,一切开始点击。 |
| 57 | I realized I had half the symptoms of bipolar disorder. | 我意识到我有一半的症状 双极障碍。 |
| 58 | It explained the inexplicable episodes of depression, | 它解释了令人费解的抑郁症, |
| 59 | the highs due to what we now know as hypomania, where I couldn't sleep and I had racing thoughts. | 高音是因为我们现在所知道的 低音状态, 在那里我睡不着,我有赛车的想法。 |
| 60 | So I saw the campus psychiatrist who diagnosed me with bipolar 2, | 所以我看见了那个校内精神病医生 诊断我患有两极症 |
| 61 | and I got a second opinion, which confirmed the diagnosis. | 我得到了第二个意见, 它证实了诊断。 |
| 62 | Now, with therapy and medication, things were much better. | 现在,通过治疗和药物, 事情已经好多了。 |
| 63 | But something was missing. | 但有东西不见了 |
| 64 | What nobody taught me was how to get stuff done when I was depressed. | 没有人教我如何做事情 当我沮丧。 |
| 65 | So on my own, I developed creative strategies. | 因此,我独自制定了创造性的战略。 |
| 66 | I graduated from Northwestern University, cum laude, with two majors. | 我毕业于西北大学,成绩优异,拥有两个专业. |
| 67 | I competed for a Northwestern speech team. | 我竞争西北演讲组 |
| 68 | I was a state champion, a national quarterfinalist, and a national semifinalist. | 我是一个州冠军, 一个全国四分之一决赛, 和全国半决赛。 |
| 69 | I also co-founded an organization to help depressed students on campus. | 我还共同创建了一个组织,帮助校园中抑郁的学生. |
| 70 | But bipolar disorder was not my only foe. | 但两极分化并不是我唯一的敌人 |
| 71 | When I was 19, I was diagnosed with a very painful polycystic ovarian syndrome. | 19岁时,我被诊断患有非常痛苦的多细胞卵巢综合征. |
| 72 | And then when I was 24 years old, an autoimmune neuromuscular hurricane | 然后当我24岁的时候 一场自体免疫神经肌肉飓风 |
| 73 | by the name of myasthenia gravis invaded my life. | 以我的生命为名 |
| 74 | I'll never forget my first episode. | 我永远不会忘记我的第一集。 |
| 75 | I was climbing up this long flight of stairs at work, this beautiful sunny day, | 我在上班时爬上长途楼梯 阳光灿烂的一天 |
| 76 | when all of a sudden I couldn't feel anything below my waist. | 突然间,我感觉不到 腰下的东西。 |
| 77 | And so I kept falling and falling. | 于是我不停地掉下来 |
| 78 | And I could hear my high heels tumbling down the stairs. | 我能听到我的高跟鞋从楼梯上摔下来 |
| 79 | At first I thought, you know, where are my quadriceps? | 一开始我想,你知道, 我的四角星在哪里? |
| 80 | I know I brought them with me when I left the house this morning. | 我知道我今早离开家时带他们一起来的 |
| 81 | But then my thoughts turned somber as students stepped over my limp body | 但后来我的思想变得沉闷 当学生踩到我的跛脚身体 |
| 82 | in a rush to get to class. | 赶时间去上课 |
| 83 | And my mind was screaming, get up! | 我心里在尖叫,起来! |
| 84 | But my body couldn't move, and I couldn't speak. | 但我的身体不能动, 我无法说话。 |
| 85 | A few weeks after that, I was diagnosed and hospitalized | 几周后,我被诊断出院 |
| 86 | in critical condition with myasthenia gravis. | 在危急的状态 与我的心血管Gravis。 |
| 87 | The doctor gave me a 50-50 shot of living, and that was seven years ago. | 医生给了我一个五五十个镜头的生活,那是7年前。 |
| 88 | So today I carry a cane for the myasthenia gravis. | 所以今天我带了根拐杖来做我的骨灰 |
| 89 | People often ask me, hey, what's it like to live with five diseases? | 人们经常问我,嘿, 生活与五种疾病是什么感觉? |
| 90 | And I tell them the truth. | 我告诉他们真相 |
| 91 | And I say, well, I see myself as Rocky and my five diseases | 我说,嗯,我把自己看成洛基和我的五种疾病 |
| 92 | as Rocky's different opponent. | 作为洛奇的不同对手 |
| 93 | So bipolar disorder is Apollo Creed. | 双极障碍就是阿波罗·克里德 |
| 94 | The polycystic ovarian syndrome is definitely Ivan Drago. | 多囊性卵巢综合征绝对是伊万·德拉戈. |
| 95 | Myasthenia gravis is Mason Dixon. | 迈森·狄克逊是迈森·狄克逊 |
| 96 | 阿斯玛是Clubber Lang,而Psoriasis是汤米·甘恩. | |
| 97 | The odds of getting the first three of these five diseases are one in 50 million. | 获得这五种疾病中前三种的概率是五千万分之一. |
| 98 | And after that, I stopped counting because I just didn't think there was a point. | 在那之后,我不再数了 因为我觉得没有道理 |
| 99 | So every day I wake up in pain, and what I do when I wake up is I play Eye of the Tiger, | 所以每天我痛苦地醒来 我醒来时所做的就是扮演虎眼 |
| 100 | and I put on my Rocky boxing gloves, | 我戴上洛奇拳击手套 |
| 101 | and I pray to God for strength to get through another day. | 我祈求上帝赐予力量 |
| 102 | Today I'm a health activist, a writer, and a speaker. | 今天我是一名健康活动家,作家和演说家. |
| 103 | I have my own award-winning blog, Fashionably Ill, | 我有我自己的获奖博客,时尚Ill, |
| 104 | which is about surviving pain with style and a humor. | 这是关于生存的痛苦 用风格和幽默。 |
| 105 | And I'm a contributor to several other websites, including The Huffington Post, | 我是其他几个网站的撰稿人 包括《赫芬顿邮报》 |
| 106 | MSNBC did a documentary on my life, Psych Central named me a mental health hero. | MSNBC拍摄了一部关于我一生的纪录片,Physic Central给我取名为心理健康英雄. |
| 107 | And right now, I'm really excited about a project I'm working on. | 现在,我真的很兴奋 我正在做的一个项目。 |
| 108 | I'm consulting on a project with Rutgers University and the University of Massachusetts Medical School. | 我在和拉特格斯大学和马萨诸塞大学医学院 商讨一个项目 |
| 109 | We're developing a program that will help young adults with severe mental illness | 我们正在开发一个帮助患有严重精神疾病的年轻成年人的方案。 |
| 110 | finish school and find meaningful employment. | 完成学业并找到有意义的工作。 |
| 111 | And that's the thing I want to talk about today, is how to get stuff done when you're depressed. | 这就是我今天要谈的事情, 是如何做的东西 当你沮丧。 |
| 112 | The three themes we're going to address are proactiveness, urgency, and difficulty. | 我们要解决的三个主题是主动性,紧迫性和难度. |
| 113 | So proactiveness, what does it mean to be proactive? | 如此主动,何谓主动? |
| 114 | Do you have a plan for the next time you get depressed? | 你有下次抑郁的计划吗? |
| 115 | So let me give you an analogy. | 让我给你一个比喻。 |
| 116 | Over the years, my myasthenia gravis has gotten better with medication, physical therapy, | 这些年来,我的肌萎缩症 药物,物理治疗都得到了改善, |
| 117 | nutritional supplements, practice. | 营养补充,实践. |
| 118 | But there are still times when all of a sudden I can't feel my legs, | 但有时我突然感觉不到腿 |
| 119 | or I'll lose feeling in one half of my body, either the left side or the right side. | 否则我半身半身都会失去感觉 无论是左侧还是右侧 |
| 120 | And the other day I was talking to one of my students, I coach high school debate, | 那天我和我的一个学生谈话, 指导高中辩论, |
| 121 | and I could sense that I was losing feeling in my legs. | 我能感觉到我失去了我的腿的感觉。 |
| 122 | So immediately I sprang into action. | 我马上开始行动 |
| 123 | I clutched my cane harder because I knew what was coming. | 因为我知道接下来会发生什么 |
| 124 | In the same way, when I sense that I'm getting depressed, I spring into action. | 同样的,当我感觉到我变得沮丧时,我就会投入行动。 |
| 125 | I call my therapist right away, schedule an appointment. | 我马上给我的心理医生打电话 安排预约 |
| 126 | I start exercising more than usual because exercise releases endorphins, | 我开始比平常多锻炼 因为锻炼释放内啡素, |
| 127 | the feel-good hormones that help us fight stress and depression. | 帮助我们克服压力和抑郁症的 感觉良好的激素 |
| 128 | But in order to make a plan, you need to know two things, | 但为了制定计划 你需要知道两件事 |
| 129 | your symptoms of depression and the strategies that work for you. | 你的抑郁症症状 和对你有效的策略 |
| 130 | When we usually talk about the symptoms of depression, it's a generic list. | 当我们通常谈论抑郁症的症状时,就是一个通用列表. |
| 131 | You've probably seen it in a pamphlet or read it somewhere on the internet. | 你可能在一本小册子上看到过 或者在互联网上读过 |
| 132 | But the truth is, no two people are exactly alike. | 但事实是,没有两个人是完全相同的。 |
| 133 | So what are your symptoms of depression? | 那你抑郁症的症状是什么? |
| 134 | Some people, when they're depressed, they lose their appetite. | 有些人,当他们沮丧的时候,就会失去食欲. |
| 135 | Other people tend to overeat when they're depressed. | 其他人在情绪低落时往往会过度食用. |
| 136 | Some people have insomnia. | 有些人失眠了 |
| 137 | For others, they sleep too much. | 对其他人来说,他们睡得太多了。 |
| 138 | Some people have outbursts of anger. | 有些人发怒了 |
| 139 | And still, many people with depression have no temper at all. | 然而,许多抑郁症患者完全没有脾气。 |
| 140 | Know yourself. | 知己识己. |
| 141 | In addition to knowing your symptoms, | 除了知道你的症状, |
| 142 | you need to identify now what strategies work for you. | 你现在需要确定什么策略对你有效 |
| 143 | So what do you need when you get depressed? | 那么,你需要什么 当你感到沮丧? |
| 144 | Is it faith? | 是信仰吗? |
| 145 | Is it family? | 是家人吗? |
| 146 | Is it friends? | 是朋友吗? |
| 147 | Is it exercise? | 是运动吗? |
| 148 | Is it reading? | 是读书吗? |
| 149 | Is it listening to music? | 它在听音乐吗? |
| 150 | Identify these strategies now so that when you see your symptoms, | 现在确定这些策略,这样当你看到你的症状时, |
| 151 | you can spring into action. | 你可以弹出行动。 |
| 152 | The other day, my niece gave me a pleasant surprise visit, | 前几天,我侄女给我一个惊喜 |
| 153 | and I was really happy to see her. | 我很高兴见到她。 |
| 154 | When she hugged me, she said, | 当她拥抱我,她说, |
| 155 | Tita Jessica, did you know you have toothpaste in your hair? | 蒂娜·杰西卡 你知道你头发上有牙膏吗 |
| 156 | And so I've learned that toothpaste in hair equals depression. | 所以我学会了牙膏在头发上相当于抑郁症。 |
| 157 | For me, anyway. | 对我来说,反正。 |
| 158 | Know yourself. | 知己识己. |
| 159 | Plan now. | 现在计划 |
| 160 | Don't wait. | 别等了 |
| 161 | Be proactive. | 发菩提心. |
| 162 | The best defense is a good offense. | 最好的防守是好的攻势 |
| 163 | In addition to being proactive, | 除了主动性, |
| 164 | we need to understand the concept of urgency. | 我们需要理解紧迫性的概念。 |
| 165 | Urgency is about drowning out the white noise | 紧急是把白噪音淹死 |
| 166 | and focusing on what's most important. | 专注于最重要的事情 |
| 167 | So let me give you an example of what not to do. | 所以,让我举个例子来说明什么是不能做的。 |
| 168 | In college, I had this class called the sociology of crime. | 在大学,我有一个班叫做犯罪的社会学。 |
| 169 | And once in a while, the professor would show us clips | 教授偶尔会给我们看片段 |
| 170 | from classic mafia movies like The Godfather and Goodfellas. | 从经典的黑手党电影 像教父和古德费拉斯。 |
| 171 | And so I had this brilliant plan for the midterm. | 因此我有一个辉煌的中期计划。 |
| 172 | I mean, I thought it was a great plan. | 我的意思是,我认为这是一个伟大的计划。 |
| 173 | And I was going to finish reading the whole textbook. | 我本来要读完整个教科书。 |
| 174 | I was going to review all the lecture notes, | 我本来想回顾一下所有的讲稿 |
| 175 | and I was going to watch all of those mafia movies. | 我本来想看那些黑手党的电影 |
| 176 | So the test was on a Tuesday. | 所以,测试是在星期二。 |
| 177 | I reserved Sunday for watching all those mafia movies. | 我保留星期天看黑手党电影 |
| 178 | Godfather, Goodfellas, Casino. | 教父,古德费拉斯,赌场。 |
| 179 | And Sunday came and went, watched all those movies. | 星期天来去去,看所有这些电影。 |
| 180 | And I reserved Monday for reading the textbook. | 我订了星期一看教科书 |
| 181 | Monday came, and I woke up depressed. | 星期一来,我醒来 沮丧。 |
| 182 | And then I stayed depressed. | 然后我一直很沮丧。 |
| 183 | So Tuesday morning came, and I hadn't read a thing. | 所以星期二早上来了 我什么都没看 |
| 184 | I went into the exam, and for every question on the test, | 我去了考试, 对于每个考试的问题, |
| 185 | I kid you not, my answers were, well, in Goodfellas, | 我没有骗你,我的答案是,嗯,在Goodfellas, |
| 186 | Henry Hill played by Ray Liotta. | 亨利·希尔饰演雷·廖塔. |
| 187 | He did this. | 这是他干的 |
| 188 | Or Lorraine Bracco did that. | 或者罗琳・布拉科干的 |
| 189 | Or according to Vito Corleone, wouldn't it | 或者根据维托·科里昂的说法,是不是? |
| 190 | be great if my professor rewarded me | 如果我的教授奖励我,那就太好了 |
| 191 | for the temerity of my answers? | 为了我的回答吗? |
| 192 | He didn't. | 他没有。 |
| 193 | He said while it was great that I had mastered mafia cinema, | 他说,虽然这是伟大的 我拥有黑手党电影院, |
| 194 | he would appreciate it if I read the textbook next time. | 如果我下次读教科书 他会很感激的 |
| 195 | So obviously, if I had to do it all over again, | 所以很明显,如果我不得不再做一遍, |
| 196 | studying the textbook was maybe a million times more important | 学习教科书也许要重上百万倍 |
| 197 | than watching The Godfather. | 比看"教父"还厉害 |
| 198 | Urgency is about being able to understand | 紧迫感在于能够理解 |
| 199 | what is most important and what is most pressing. | 最重要和最紧迫的是什么。 |
| 200 | So I keep a daily to-do list. | 所以我保留了一份日常待办事宜清单。 |
| 201 | If something is due today, it gets four stars. | 如果今天有事,它得到四颗星。 |
| 202 | If it's due tomorrow, three stars. | 如是明天应得三星. |
| 203 | Sometime this week, two stars. | 这周的某个时候 两颗星 |
| 204 | Next week, one star. | 下周,一颗星。 |
| 205 | And when I'm depressed, I ignore anything | 当我沮丧的时候,我忽略了一切 |
| 206 | that is less than three stars. | 不到三颗星 |
| 207 | Urgency is also about being able to say no | 迫切需要的是能够拒绝 |
| 208 | to non-essential tasks. | 对非必要的任务。 |
| 209 | So meeting your work deadline is essential. | 因此,遵守你的工作期限至关重要。 |
| 210 | The church bake sale is non-essential. | 教堂的烤肉销售是非必需的. |
| 211 | When we say yes to everything, we amplify our stress. | 当我们对一切说"是"时,我们就会加大压力. |
| 212 | One of my friends, his mom, Pastor Vige Wigman | 我的一个朋友,他的妈妈,牧师维格曼 |
| 213 | at Perryville Lutheran Church says, | 在佩里维尔路德教会说, |
| 214 | if you can't say no, then your yeses mean nothing. | 如果你不能拒绝,那么你的同意意味着什么。 |
| 215 | Third and finally, getting stuff done when you're depressed | 第三,最后,当你情绪低落的时候 做点什么 |
| 216 | is about understanding difficulty. | 这是关于理解困难。 |
| 217 | So when I'm depressed, I label all tasks as a one, two, or a three. | 所以当我沮丧的时候,我把所有的任务标为一、二或三。 |
| 218 | If it's an easy task, it's a one. | 如是方便功德即为一. |
| 219 | Examples include eating breakfast or taking a shower. | 例如吃早餐或洗澡。 |
| 220 | If it's a moderately difficult task, it's a two. | 如果说任务有点困难,那就只有两个了. |
| 221 | And a three is reserved for difficult tasks. | 并且为困难的任务保留了3个. |
| 222 | For example, finishing a paper in college | 例如,大学毕业论文 |
| 223 | or scheduling an appointment with your child's teacher | 或安排与孩子的老师见面 |
| 224 | or meeting a difficult work deadline. | 或者在困难的工作期限前完成。 |
| 225 | And when I'm depressed, I focus on finishing all the one-level tasks first. | 当我感到沮丧时,我专注于先完成所有一级任务。 |
| 226 | And every time I cross something off my list, | 每次我越过我名单上的东西 |
| 227 | even if it's taking a shower, I feel empowered | 即使它正在洗澡,我感觉有力量 |
| 228 | and I think, bipolar, watch out, I'm coming, I got this. | 我想,两极,小心,我来了,我得到了这个。 |
| 229 | And as I finish off all the one and two-level tasks, | 当我完成所有一个和两个层面的任务时, |
| 230 | I build the confidence to tackle the three-level tasks. | 我建立信心来完成三个层面的任务。 |
| 231 | And you can also help yourself by turning a three-level task | 你也可以通过三层工作来帮助自己 |
| 232 | into a one-level task. | 进入一个一级的任务。 |
| 233 | So I remember a time when I was in my therapist's office | 我记得有一次我在心理医生的办公室 |
| 234 | and I told her, you know, I want to exercise, | 我告诉她,你知道, 我想锻炼, |
| 235 | because experiences told me that when I exercise, | 因为经验告诉我 当我锻炼, |
| 236 | I feel better about my bipolar disorder. | 我对双极障碍感觉好多了 |
| 237 | But I'm just too depressed to do 30 minutes of exercise right now. | 但我只是太沮丧 做30分钟的锻炼 现在。 |
| 238 | And she said to me, if you don't have 30 minutes, | 她说如果你没有30分钟 |
| 239 | can you just give me 10 minutes? | 你能给我10分钟吗? |
| 240 | That was life-changing advice. | 那是改变生活的建议。 |
| 241 | So now I aim for 10 minutes, and 10 becomes 20, | 现在我瞄准10分钟 10分钟变成20分钟 |
| 242 | and 20 minutes becomes 30 minutes. | 20分钟变成30分钟 |
| 243 | Today we've talked about three themes | 今天我们讨论三个主题 |
| 244 | in getting stuff done when you're depressed. | 当你心情低落的时候 就能把事情做好 |
| 245 | They're proactiveness, urgency, and difficulty. | 他们是主动的,紧迫的,和困难的。 |
| 246 | Almost always when I use these strategies, they work. | 当我使用这些策略时,它们几乎总是起作用。 |
| 247 | But there are days when the bipolar disorder | 但有时两极失调 |
| 248 | or the ovarian disease or the myasthenia gravis | 或卵巢病 或肌萎缩 |
| 249 | or all of the above win. | 或以上诸人皆胜. |
| 250 | And when that happens, I remind myself of something | 当它发生的时候,我提醒自己一些事情 |
| 251 | that I want to share with all of you. | 我想跟你们分享 |
| 252 | I want to share this with anyone listening who fights depression | 我想跟任何听话的人分享这个 对抗抑郁症的人 |
| 253 | or who loves someone that does. | 或谁爱的人谁做。 |
| 254 | Yes, depression is real. | 是的,抑郁是真实的。 |
| 255 | But hope is real. | 但希望是真实的。 |
| 256 | Courage is real. | 勇猛真实. |
| 257 | Resilience is real. | 复原力是真实的。 |
该视频共有字幕 257 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 抑郁状态下如何完成待办事项【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | Depression takes practice. | 抑郁症需要练习。 |
| 0:05 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 0:06 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 0:09 | Do you know my boss? | 你认识我的老板吗? |
| 0:10 | Have you met my ex? | 你见过我前女友吗? |
| 0:12 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 0:16 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 0:18 | It just happens. | 它只是发生。 |
| 0:21 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 0:26 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
展开字幕全文（257 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Depression takes practice. | 抑郁症需要练习。 |
| 2 | Now some of you may hear that and say, | 现在,你们中有些人可能会听到并说, |
| 3 | Jessica, that's preposterous. | 杰西卡,这是荒谬的。 |
| 4 | Do you know my boss? | 你认识我的老板吗? |
| 5 | Have you met my ex? | 你见过我前女友吗? |
| 6 | Don't you know that mental illness runs in my family? | 你不知道我家里有精神病吗? |
| 7 | I don't have to try to be depressed. | 我不必试图沮丧。 |
| 8 | It just happens. | 它只是发生。 |
| 9 | What I'm saying is that living well with depression takes practice. | 我想说的是 过着抑郁症的生活需要练习 |
| 10 | Being productive every day despite depression takes practice. | 尽管抑郁症每天都有生产需要实践。 |
| 11 | Being a student or an employee with depression takes practice. | 学生或有抑郁症的员工要练习。 |
| 12 | Now I've had a lot of experience with depression both personally and professionally, | 我个人和专业都经历过抑郁症 |
| 13 | but before I go there, I want to share with you a few numbers | 但我去之前 我想跟你们分享几个数字 |
| 14 | that illustrate how depression impacts all of us as a society. | 这说明萧条如何影响我们整个社会。 |
| 15 | According to the World Health Organization, by the year 2020, | 根据世界卫生组织的数据,到2020年, |
| 16 | depression will be the second greatest disability in the world, | 抑郁症将是世界上第二大残疾, |
| 17 | second only to blindness. | 仅次于失明。 |
| 18 | The National Institute of Mental Health tells us that depression | 国家精神健康研究所告诉我们这种抑郁症 |
| 19 | is the number one disability among Americans ages 15 to 24, | 15至24岁的美国人是头号残疾, |
| 20 | preventing millions of people from being able to finish school or hold down a job. | 阻止数百万人完成学业或坚持工作。 |
| 21 | Psychology today calls it presenteeism, | 今天心理学称之为现身主义 |
| 22 | the phenomenon by which companies lose billions of dollars every year | 公司每年损失数十亿美元的现象 |
| 23 | in lost productivity to depressed employees who come to work but don't actually work. | 失去生产力 沮丧的员工 他们来工作 但实际上不工作。 |
| 24 | All of this means that depression can be as debilitating as a physical obstacle, | 所有这一切意味着抑郁症可以像身体障碍一样衰弱, |
| 25 | for instance, carrying a cane. | 比如说,拿着拄杖 |
| 26 | But with a visible disability, we assume it will take practice to cope, | 但是,有明显的残疾,我们假设 需要实践来应对, |
| 27 | including things like physical therapy. | 包括物理治疗 |
| 28 | Yet, when it comes to depression, we think that a label and medication are enough to cope. | 然而,关于抑郁症,我们认为标签和药物足以应付。 |
| 29 | Now, I've worked in mental health nonprofit for years, | 现在,我已经在精神卫生领域工作多年了 |
| 30 | and while I'm thankful for the great strides we've made with anti-stigma campaigns, | 虽然我很感激我们在反污名化运动方面所取得的巨大进展, |
| 31 | it's time to go beyond getting a diagnosis into giving people actual coping mechanisms. | 是时候超越诊断 给人们真正的应对机制。 |
| 32 | Because without coping mechanisms, we're trapped in a downward spiral. | 因为如果没有应对机制, 我们被困在了下层螺旋。 |
| 33 | Being depressed leads to falling behind, and falling behind leads to more depression. | 沮丧导致落后,而落后则导致更多的抑郁症. |
| 34 | So let me tell you why I care so deeply about this cause. | 让我告诉你为什么我这么关心这个原因。 |
| 35 | I had a happy childhood. | 我童年快乐 |
| 36 | I was the youngest of 15 grandchildren, and we were very close. | 我是15个孙子中最小的 我们很亲密 |
| 37 | And yet, in spite of faith, family, friends, I had these moments of darkness, | 然而,尽管有信仰,家人,朋友, 我有过这些黑暗的时刻, |
| 38 | and the only way I could describe it would be to call them flashes of gray | 我唯一能形容的就是 叫它们灰白色的闪光 |
| 39 | in an otherwise cotton candy childhood. | 在棉花糖的童年时期 |
| 40 | I remember my first episode, I was eight years old, and we were going to school, | 我记得我的第一集,我八岁, 我们要去上学, |
| 41 | and all of a sudden I thought, gosh, how does this feel meaningless? | 突然间,我想,天哪, 这感觉如何毫无意义? |
| 42 | Like, I don't know, I just feel like I'm going to live 70 years and die and go to heaven, | 喜欢,我不知道,我只是感觉 我将活70年,死,上天堂, |
| 43 | so I don't know why we go to school, I don't know why we go to work, I just feel really empty. | 我不知道我们为什么去上学, 我不知道我们为什么去工作, 我只是觉得真的很空。 |
| 44 | And thankfully, those moments were very fast. | 幸运的是,那些时刻非常迅速。 |
| 45 | However, when I became a teenager, those moments of darkness, they stretched into hours, | 然而,当我成为少年, 那些黑暗的时刻, 他们伸展到数小时, |
| 46 | and hours became weeks, and sometimes hours and weeks became months. | 数小时变成数周 有时数小时数月 |
| 47 | And during these depressive episodes, I would have crying spells, | 在这些抑郁的剧情中, 我会有哭泣的咒语, |
| 48 | I found it difficult to concentrate on anything, and sometimes I did have suicidal thoughts. | 我发现很难专注于任何事物, 有时候我确实有自杀的想法。 |
| 49 | But just as bizarrely as these depressive episodes came, | 但同样奇怪的是,这些令人沮丧的事件来了, |
| 50 | they left, and they were replaced with episodes of genuine stability and happiness, | 他们离开了, 他们被替换为 真正稳定和幸福, |
| 51 | and sometimes highs where it would take me five to six hours to fall asleep, | 有时会高得要五到六小时才能睡着 |
| 52 | and I would have extreme outbursts of artistic creativity, | 我将拥有极端的艺术创造力, |
| 53 | where I could finish a painting that takes four weeks to make in four hours. | 在那里,我可以完成一幅画 需要四个星期做 在四个小时。 |
| 54 | And so the roller coaster of mood swings continued until I had an epiphany when I was 18 years old. | 于是,情绪波动的过山车一直持续,直到18岁时我有了一个觉悟。 |
| 55 | I was a freshman in college, and a friend with bipolar disorder committed suicide. | 我是大学新生 患有两极症的朋友自杀了 |
| 56 | This prompted me to research the illness, and everything started to click. | 这促使我研究疾病,一切开始点击。 |
| 57 | I realized I had half the symptoms of bipolar disorder. | 我意识到我有一半的症状 双极障碍。 |
| 58 | It explained the inexplicable episodes of depression, | 它解释了令人费解的抑郁症, |
| 59 | the highs due to what we now know as hypomania, where I couldn't sleep and I had racing thoughts. | 高音是因为我们现在所知道的 低音状态, 在那里我睡不着,我有赛车的想法。 |
| 60 | So I saw the campus psychiatrist who diagnosed me with bipolar 2, | 所以我看见了那个校内精神病医生 诊断我患有两极症 |
| 61 | and I got a second opinion, which confirmed the diagnosis. | 我得到了第二个意见, 它证实了诊断。 |
| 62 | Now, with therapy and medication, things were much better. | 现在,通过治疗和药物, 事情已经好多了。 |
| 63 | But something was missing. | 但有东西不见了 |
| 64 | What nobody taught me was how to get stuff done when I was depressed. | 没有人教我如何做事情 当我沮丧。 |
| 65 | So on my own, I developed creative strategies. | 因此,我独自制定了创造性的战略。 |
| 66 | I graduated from Northwestern University, cum laude, with two majors. | 我毕业于西北大学,成绩优异,拥有两个专业. |
| 67 | I competed for a Northwestern speech team. | 我竞争西北演讲组 |
| 68 | I was a state champion, a national quarterfinalist, and a national semifinalist. | 我是一个州冠军, 一个全国四分之一决赛, 和全国半决赛。 |
| 69 | I also co-founded an organization to help depressed students on campus. | 我还共同创建了一个组织,帮助校园中抑郁的学生. |
| 70 | But bipolar disorder was not my only foe. | 但两极分化并不是我唯一的敌人 |
| 71 | When I was 19, I was diagnosed with a very painful polycystic ovarian syndrome. | 19岁时,我被诊断患有非常痛苦的多细胞卵巢综合征. |
| 72 | And then when I was 24 years old, an autoimmune neuromuscular hurricane | 然后当我24岁的时候 一场自体免疫神经肌肉飓风 |
| 73 | by the name of myasthenia gravis invaded my life. | 以我的生命为名 |
| 74 | I'll never forget my first episode. | 我永远不会忘记我的第一集。 |
| 75 | I was climbing up this long flight of stairs at work, this beautiful sunny day, | 我在上班时爬上长途楼梯 阳光灿烂的一天 |
| 76 | when all of a sudden I couldn't feel anything below my waist. | 突然间,我感觉不到 腰下的东西。 |
| 77 | And so I kept falling and falling. | 于是我不停地掉下来 |
| 78 | And I could hear my high heels tumbling down the stairs. | 我能听到我的高跟鞋从楼梯上摔下来 |
| 79 | At first I thought, you know, where are my quadriceps? | 一开始我想,你知道, 我的四角星在哪里? |
| 80 | I know I brought them with me when I left the house this morning. | 我知道我今早离开家时带他们一起来的 |
| 81 | But then my thoughts turned somber as students stepped over my limp body | 但后来我的思想变得沉闷 当学生踩到我的跛脚身体 |
| 82 | in a rush to get to class. | 赶时间去上课 |
| 83 | And my mind was screaming, get up! | 我心里在尖叫,起来! |
| 84 | But my body couldn't move, and I couldn't speak. | 但我的身体不能动, 我无法说话。 |
| 85 | A few weeks after that, I was diagnosed and hospitalized | 几周后,我被诊断出院 |
| 86 | in critical condition with myasthenia gravis. | 在危急的状态 与我的心血管Gravis。 |
| 87 | The doctor gave me a 50-50 shot of living, and that was seven years ago. | 医生给了我一个五五十个镜头的生活,那是7年前。 |
| 88 | So today I carry a cane for the myasthenia gravis. | 所以今天我带了根拐杖来做我的骨灰 |
| 89 | People often ask me, hey, what's it like to live with five diseases? | 人们经常问我,嘿, 生活与五种疾病是什么感觉? |
| 90 | And I tell them the truth. | 我告诉他们真相 |
| 91 | And I say, well, I see myself as Rocky and my five diseases | 我说,嗯,我把自己看成洛基和我的五种疾病 |
| 92 | as Rocky's different opponent. | 作为洛奇的不同对手 |
| 93 | So bipolar disorder is Apollo Creed. | 双极障碍就是阿波罗·克里德 |
| 94 | The polycystic ovarian syndrome is definitely Ivan Drago. | 多囊性卵巢综合征绝对是伊万·德拉戈. |
| 95 | Myasthenia gravis is Mason Dixon. | 迈森·狄克逊是迈森·狄克逊 |
| 96 | 阿斯玛是Clubber Lang,而Psoriasis是汤米·甘恩. | |
| 97 | The odds of getting the first three of these five diseases are one in 50 million. | 获得这五种疾病中前三种的概率是五千万分之一. |
| 98 | And after that, I stopped counting because I just didn't think there was a point. | 在那之后,我不再数了 因为我觉得没有道理 |
| 99 | So every day I wake up in pain, and what I do when I wake up is I play Eye of the Tiger, | 所以每天我痛苦地醒来 我醒来时所做的就是扮演虎眼 |
| 100 | and I put on my Rocky boxing gloves, | 我戴上洛奇拳击手套 |
| 101 | and I pray to God for strength to get through another day. | 我祈求上帝赐予力量 |
| 102 | Today I'm a health activist, a writer, and a speaker. | 今天我是一名健康活动家,作家和演说家. |
| 103 | I have my own award-winning blog, Fashionably Ill, | 我有我自己的获奖博客,时尚Ill, |
| 104 | which is about surviving pain with style and a humor. | 这是关于生存的痛苦 用风格和幽默。 |
| 105 | And I'm a contributor to several other websites, including The Huffington Post, | 我是其他几个网站的撰稿人 包括《赫芬顿邮报》 |
| 106 | MSNBC did a documentary on my life, Psych Central named me a mental health hero. | MSNBC拍摄了一部关于我一生的纪录片,Physic Central给我取名为心理健康英雄. |
| 107 | And right now, I'm really excited about a project I'm working on. | 现在,我真的很兴奋 我正在做的一个项目。 |
| 108 | I'm consulting on a project with Rutgers University and the University of Massachusetts Medical School. | 我在和拉特格斯大学和马萨诸塞大学医学院 商讨一个项目 |
| 109 | We're developing a program that will help young adults with severe mental illness | 我们正在开发一个帮助患有严重精神疾病的年轻成年人的方案。 |
| 110 | finish school and find meaningful employment. | 完成学业并找到有意义的工作。 |
| 111 | And that's the thing I want to talk about today, is how to get stuff done when you're depressed. | 这就是我今天要谈的事情, 是如何做的东西 当你沮丧。 |
| 112 | The three themes we're going to address are proactiveness, urgency, and difficulty. | 我们要解决的三个主题是主动性,紧迫性和难度. |
| 113 | So proactiveness, what does it mean to be proactive? | 如此主动,何谓主动? |
| 114 | Do you have a plan for the next time you get depressed? | 你有下次抑郁的计划吗? |
| 115 | So let me give you an analogy. | 让我给你一个比喻。 |
| 116 | Over the years, my myasthenia gravis has gotten better with medication, physical therapy, | 这些年来,我的肌萎缩症 药物,物理治疗都得到了改善, |
| 117 | nutritional supplements, practice. | 营养补充,实践. |
| 118 | But there are still times when all of a sudden I can't feel my legs, | 但有时我突然感觉不到腿 |
| 119 | or I'll lose feeling in one half of my body, either the left side or the right side. | 否则我半身半身都会失去感觉 无论是左侧还是右侧 |
| 120 | And the other day I was talking to one of my students, I coach high school debate, | 那天我和我的一个学生谈话, 指导高中辩论, |
| 121 | and I could sense that I was losing feeling in my legs. | 我能感觉到我失去了我的腿的感觉。 |
| 122 | So immediately I sprang into action. | 我马上开始行动 |
| 123 | I clutched my cane harder because I knew what was coming. | 因为我知道接下来会发生什么 |
| 124 | In the same way, when I sense that I'm getting depressed, I spring into action. | 同样的,当我感觉到我变得沮丧时,我就会投入行动。 |
| 125 | I call my therapist right away, schedule an appointment. | 我马上给我的心理医生打电话 安排预约 |
| 126 | I start exercising more than usual because exercise releases endorphins, | 我开始比平常多锻炼 因为锻炼释放内啡素, |
| 127 | the feel-good hormones that help us fight stress and depression. | 帮助我们克服压力和抑郁症的 感觉良好的激素 |
| 128 | But in order to make a plan, you need to know two things, | 但为了制定计划 你需要知道两件事 |
| 129 | your symptoms of depression and the strategies that work for you. | 你的抑郁症症状 和对你有效的策略 |
| 130 | When we usually talk about the symptoms of depression, it's a generic list. | 当我们通常谈论抑郁症的症状时,就是一个通用列表. |
| 131 | You've probably seen it in a pamphlet or read it somewhere on the internet. | 你可能在一本小册子上看到过 或者在互联网上读过 |
| 132 | But the truth is, no two people are exactly alike. | 但事实是,没有两个人是完全相同的。 |
| 133 | So what are your symptoms of depression? | 那你抑郁症的症状是什么? |
| 134 | Some people, when they're depressed, they lose their appetite. | 有些人,当他们沮丧的时候,就会失去食欲. |
| 135 | Other people tend to overeat when they're depressed. | 其他人在情绪低落时往往会过度食用. |
| 136 | Some people have insomnia. | 有些人失眠了 |
| 137 | For others, they sleep too much. | 对其他人来说,他们睡得太多了。 |
| 138 | Some people have outbursts of anger. | 有些人发怒了 |
| 139 | And still, many people with depression have no temper at all. | 然而,许多抑郁症患者完全没有脾气。 |
| 140 | Know yourself. | 知己识己. |
| 141 | In addition to knowing your symptoms, | 除了知道你的症状, |
| 142 | you need to identify now what strategies work for you. | 你现在需要确定什么策略对你有效 |
| 143 | So what do you need when you get depressed? | 那么,你需要什么 当你感到沮丧? |
| 144 | Is it faith? | 是信仰吗? |
| 145 | Is it family? | 是家人吗? |
| 146 | Is it friends? | 是朋友吗? |
| 147 | Is it exercise? | 是运动吗? |
| 148 | Is it reading? | 是读书吗? |
| 149 | Is it listening to music? | 它在听音乐吗? |
| 150 | Identify these strategies now so that when you see your symptoms, | 现在确定这些策略,这样当你看到你的症状时, |
| 151 | you can spring into action. | 你可以弹出行动。 |
| 152 | The other day, my niece gave me a pleasant surprise visit, | 前几天,我侄女给我一个惊喜 |
| 153 | and I was really happy to see her. | 我很高兴见到她。 |
| 154 | When she hugged me, she said, | 当她拥抱我,她说, |
| 155 | Tita Jessica, did you know you have toothpaste in your hair? | 蒂娜·杰西卡 你知道你头发上有牙膏吗 |
| 156 | And so I've learned that toothpaste in hair equals depression. | 所以我学会了牙膏在头发上相当于抑郁症。 |
| 157 | For me, anyway. | 对我来说,反正。 |
| 158 | Know yourself. | 知己识己. |
| 159 | Plan now. | 现在计划 |
| 160 | Don't wait. | 别等了 |
| 161 | Be proactive. | 发菩提心. |
| 162 | The best defense is a good offense. | 最好的防守是好的攻势 |
| 163 | In addition to being proactive, | 除了主动性, |
| 164 | we need to understand the concept of urgency. | 我们需要理解紧迫性的概念。 |
| 165 | Urgency is about drowning out the white noise | 紧急是把白噪音淹死 |
| 166 | and focusing on what's most important. | 专注于最重要的事情 |
| 167 | So let me give you an example of what not to do. | 所以,让我举个例子来说明什么是不能做的。 |
| 168 | In college, I had this class called the sociology of crime. | 在大学,我有一个班叫做犯罪的社会学。 |
| 169 | And once in a while, the professor would show us clips | 教授偶尔会给我们看片段 |
| 170 | from classic mafia movies like The Godfather and Goodfellas. | 从经典的黑手党电影 像教父和古德费拉斯。 |
| 171 | And so I had this brilliant plan for the midterm. | 因此我有一个辉煌的中期计划。 |
| 172 | I mean, I thought it was a great plan. | 我的意思是,我认为这是一个伟大的计划。 |
| 173 | And I was going to finish reading the whole textbook. | 我本来要读完整个教科书。 |
| 174 | I was going to review all the lecture notes, | 我本来想回顾一下所有的讲稿 |
| 175 | and I was going to watch all of those mafia movies. | 我本来想看那些黑手党的电影 |
| 176 | So the test was on a Tuesday. | 所以,测试是在星期二。 |
| 177 | I reserved Sunday for watching all those mafia movies. | 我保留星期天看黑手党电影 |
| 178 | Godfather, Goodfellas, Casino. | 教父,古德费拉斯,赌场。 |
| 179 | And Sunday came and went, watched all those movies. | 星期天来去去,看所有这些电影。 |
| 180 | And I reserved Monday for reading the textbook. | 我订了星期一看教科书 |
| 181 | Monday came, and I woke up depressed. | 星期一来,我醒来 沮丧。 |
| 182 | And then I stayed depressed. | 然后我一直很沮丧。 |
| 183 | So Tuesday morning came, and I hadn't read a thing. | 所以星期二早上来了 我什么都没看 |
| 184 | I went into the exam, and for every question on the test, | 我去了考试, 对于每个考试的问题, |
| 185 | I kid you not, my answers were, well, in Goodfellas, | 我没有骗你,我的答案是,嗯,在Goodfellas, |
| 186 | Henry Hill played by Ray Liotta. | 亨利·希尔饰演雷·廖塔. |
| 187 | He did this. | 这是他干的 |
| 188 | Or Lorraine Bracco did that. | 或者罗琳・布拉科干的 |
| 189 | Or according to Vito Corleone, wouldn't it | 或者根据维托·科里昂的说法,是不是? |
| 190 | be great if my professor rewarded me | 如果我的教授奖励我,那就太好了 |
| 191 | for the temerity of my answers? | 为了我的回答吗? |
| 192 | He didn't. | 他没有。 |
| 193 | He said while it was great that I had mastered mafia cinema, | 他说,虽然这是伟大的 我拥有黑手党电影院, |
| 194 | he would appreciate it if I read the textbook next time. | 如果我下次读教科书 他会很感激的 |
| 195 | So obviously, if I had to do it all over again, | 所以很明显,如果我不得不再做一遍, |
| 196 | studying the textbook was maybe a million times more important | 学习教科书也许要重上百万倍 |
| 197 | than watching The Godfather. | 比看"教父"还厉害 |
| 198 | Urgency is about being able to understand | 紧迫感在于能够理解 |
| 199 | what is most important and what is most pressing. | 最重要和最紧迫的是什么。 |
| 200 | So I keep a daily to-do list. | 所以我保留了一份日常待办事宜清单。 |
| 201 | If something is due today, it gets four stars. | 如果今天有事,它得到四颗星。 |
| 202 | If it's due tomorrow, three stars. | 如是明天应得三星. |
| 203 | Sometime this week, two stars. | 这周的某个时候 两颗星 |
| 204 | Next week, one star. | 下周,一颗星。 |
| 205 | And when I'm depressed, I ignore anything | 当我沮丧的时候,我忽略了一切 |
| 206 | that is less than three stars. | 不到三颗星 |
| 207 | Urgency is also about being able to say no | 迫切需要的是能够拒绝 |
| 208 | to non-essential tasks. | 对非必要的任务。 |
| 209 | So meeting your work deadline is essential. | 因此,遵守你的工作期限至关重要。 |
| 210 | The church bake sale is non-essential. | 教堂的烤肉销售是非必需的. |
| 211 | When we say yes to everything, we amplify our stress. | 当我们对一切说"是"时,我们就会加大压力. |
| 212 | One of my friends, his mom, Pastor Vige Wigman | 我的一个朋友,他的妈妈,牧师维格曼 |
| 213 | at Perryville Lutheran Church says, | 在佩里维尔路德教会说, |
| 214 | if you can't say no, then your yeses mean nothing. | 如果你不能拒绝,那么你的同意意味着什么。 |
| 215 | Third and finally, getting stuff done when you're depressed | 第三,最后,当你情绪低落的时候 做点什么 |
| 216 | is about understanding difficulty. | 这是关于理解困难。 |
| 217 | So when I'm depressed, I label all tasks as a one, two, or a three. | 所以当我沮丧的时候,我把所有的任务标为一、二或三。 |
| 218 | If it's an easy task, it's a one. | 如是方便功德即为一. |
| 219 | Examples include eating breakfast or taking a shower. | 例如吃早餐或洗澡。 |
| 220 | If it's a moderately difficult task, it's a two. | 如果说任务有点困难,那就只有两个了. |
| 221 | And a three is reserved for difficult tasks. | 并且为困难的任务保留了3个. |
| 222 | For example, finishing a paper in college | 例如,大学毕业论文 |
| 223 | or scheduling an appointment with your child's teacher | 或安排与孩子的老师见面 |
| 224 | or meeting a difficult work deadline. | 或者在困难的工作期限前完成。 |
| 225 | And when I'm depressed, I focus on finishing all the one-level tasks first. | 当我感到沮丧时,我专注于先完成所有一级任务。 |
| 226 | And every time I cross something off my list, | 每次我越过我名单上的东西 |
| 227 | even if it's taking a shower, I feel empowered | 即使它正在洗澡,我感觉有力量 |
| 228 | and I think, bipolar, watch out, I'm coming, I got this. | 我想,两极,小心,我来了,我得到了这个。 |
| 229 | And as I finish off all the one and two-level tasks, | 当我完成所有一个和两个层面的任务时, |
| 230 | I build the confidence to tackle the three-level tasks. | 我建立信心来完成三个层面的任务。 |
| 231 | And you can also help yourself by turning a three-level task | 你也可以通过三层工作来帮助自己 |
| 232 | into a one-level task. | 进入一个一级的任务。 |
| 233 | So I remember a time when I was in my therapist's office | 我记得有一次我在心理医生的办公室 |
| 234 | and I told her, you know, I want to exercise, | 我告诉她,你知道, 我想锻炼, |
| 235 | because experiences told me that when I exercise, | 因为经验告诉我 当我锻炼, |
| 236 | I feel better about my bipolar disorder. | 我对双极障碍感觉好多了 |
| 237 | But I'm just too depressed to do 30 minutes of exercise right now. | 但我只是太沮丧 做30分钟的锻炼 现在。 |
| 238 | And she said to me, if you don't have 30 minutes, | 她说如果你没有30分钟 |
| 239 | can you just give me 10 minutes? | 你能给我10分钟吗? |
| 240 | That was life-changing advice. | 那是改变生活的建议。 |
| 241 | So now I aim for 10 minutes, and 10 becomes 20, | 现在我瞄准10分钟 10分钟变成20分钟 |
| 242 | and 20 minutes becomes 30 minutes. | 20分钟变成30分钟 |
| 243 | Today we've talked about three themes | 今天我们讨论三个主题 |
| 244 | in getting stuff done when you're depressed. | 当你心情低落的时候 就能把事情做好 |
| 245 | They're proactiveness, urgency, and difficulty. | 他们是主动的,紧迫的,和困难的。 |
| 246 | Almost always when I use these strategies, they work. | 当我使用这些策略时,它们几乎总是起作用。 |
| 247 | But there are days when the bipolar disorder | 但有时两极失调 |
| 248 | or the ovarian disease or the myasthenia gravis | 或卵巢病 或肌萎缩 |
| 249 | or all of the above win. | 或以上诸人皆胜. |
| 250 | And when that happens, I remind myself of something | 当它发生的时候,我提醒自己一些事情 |
| 251 | that I want to share with all of you. | 我想跟你们分享 |
| 252 | I want to share this with anyone listening who fights depression | 我想跟任何听话的人分享这个 对抗抑郁症的人 |
| 253 | or who loves someone that does. | 或谁爱的人谁做。 |
| 254 | Yes, depression is real. | 是的,抑郁是真实的。 |
| 255 | But hope is real. | 但希望是真实的。 |
| 256 | Courage is real. | 勇猛真实. |
| 257 | Resilience is real. | 复原力是真实的。 |
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