为什么我会抑郁？

嘿。

Hey.

我是利奥，来自actualized.org。

This is Leo for actualized.org.

在这个视频里，我要聊聊抑郁症。

And in this video, I'm gonna talk about depression.

我要回答的问题是：你为什么抑郁？

And I'm gonna answer the question of, why am I you depressed?

好的。

Okay.

那么，你为什么抑郁？

So, why are you depressed?

你抑郁的原因是什么？

What is the cause of your depression?

根本原因是什么？

What is the root cause?

那有哪些方法可以开始应对它呢？

And what are some ways that you can start to get a handle on it?

所以，抑郁症是一种流行病。

So depression is an epidemic.

它无处不在。

Itis out there.

现在，尤其是在发达国家，我们很多人开始出现越来越多的抑郁迹象。

So many of us especially in first world countries nowadays are starting to actually get more and more signs of depression.

为什么会这样？

Why is this going on?

这到底是怎么回事？

What's happening here?

关于抑郁症，最根本的真相是什么？

What is the rock bottom truth about depression?

好的。

Alright.

事情是这样的。

Here is the deal.

我就跟你直说了。

Gonna be blunt with you here.

因为说到底，你之所以抑郁，是因为你的心理状态很糟糕。

Because the bottom line is that the reason you're depressed is because your psychology sucks.

对吧？

Alright?

你的心理状态确实很差。

You got shit psychology.

我不是在怪你，我只是在告诉你一个事实。

I'm not blaming you, I'm telling you a fact.

现在，我要区分两种情况。

Now, there's really two cases here that I'm gonna distinguish.

看这个视频的人里，有些是临床抑郁症患者。

There are people who are watching this that are gonna be clinically depressed.

这些人可能确实有一些生理上的问题，导致了他们的抑郁。

That are actually gonna have perhaps legitimate physiological conditions that are contributing to to their depression.

但我想说这话得小心点，因为你们大多数人，尤其是处于抑郁状态的时候，会急着找借口当受害者，不想为自己的感受负责，也不想承认抑郁是自己造成的。

But, I want to be very careful about saying that because most of you when you're especially when you're in a depressive type of state are gonna be quick to look for a way to be a victim and to not take responsibility for how you're feeling and for the fact that you are causing your own depression.

对吧？

Alright?

所以，虽然确实有临床病例，我建议如果你属于临床病例，就去看医生或者精神科医生。

So even though there are clinical cases which I'm gonna suggest that if you are a clinical case, go and see a medical doctor or go see a psychiatrist.

如果适合的话，也许可以吃药治疗。

Put yourself on medication perhaps if that's the right course for you.

所以，这是其中一种情况。

So, there's that.

然后，还有另一半人。

Then, there's the other half of you.

我觉得不是一半，而是大多数。

And I would say it's not the half, it's the majority.

按照法律来说……

By law...

但总的来说，绝大多数人只是心理状态不好。

By By large the majority that are really just in a bad psychological state.

你的抑郁并不是真正的遗传，也不是真正的临床问题。

And that your depression is not really genetic and it's not really clinical.

对吧？

Alright?

这只是糟糕的心理状态，而且你没有为自己的个人成长负责。

This is just bad psychology and the fact that you've not taken responsibility for your own personal development.

所以这就是我们在这里要解决的问题。

And so that's really what we're gonna tackle here.

好的。

Alright.

那我们就开始吧。

So let's break into this.

现在我要把话说清楚，不管你认为自己是谁，你都得听这个演讲，并且你得假设自己属于那些心理状态很糟糕的人群。

Now I wanna be very clear here that no matter who you think you are, you are gonna listen to this talk and you're gonna assume that you're in this group of the people that have a shitty psychology.

因为我可以保证，即使你的抑郁有生物学或临床上的因素，你的心理状态依然很糟糕。

Because I can guarantee that even if you do have biological clinical factors to your depression, your psychology still sucks.

所以你得关注心理层面。

So you're gonna wanna look at the psychology.

事实上，把心理状态调整好，比处理临床问题重要得多。

And the fact is that this psychology, getting this in place is way more important than getting the clinical stuff in place.

而且，当你把心理状态真正调整好时，你完全可以忽略那些临床问题。

And that actually, you can totally negate the clinical stuff when you get your psychology really into shape.

明白吗？

Alright?

当你真正了解自己时。

When you really understand yourself.

当你明白这里发生了什么时。

When you understand what's going on here.

所以我要深入讲这个，并且给你们一些技巧。

So I'm gonna get into this and I'm gonna give you some techniques.

好的。

Alright.

那么，底线是这样的。

So here's the bottom line.

科学已经证明，你的幸福水平大约有50%是由基因决定的。

Is that your happiness level, scientifically has been shown, it's about 50% genetic.

他们对异卵双胞胎和同卵双胞胎做了研究，比较后发现，基本上每个人都有一个幸福设定点，其中大约一半，也就是50%，是由基因决定的，这已经相当多了。

So they've done studies on fraternal twins, identical twins comparing and they've shown that basically people have a certain happiness set point and that about half of it, 50% of it which is quite a lot is determined by genetics.

你可以在各种研究和积极心理学文献中了解更多相关信息。

You can read more about this in various research and positive psychology literature that's out there.

现在21世纪，很多新研究一直在发表。

A lot of new studies are being published all the time, right now in the twenty first century.

但说实话，《幸福的诀窍》这本书对抑郁的遗传方面有一些很好的证据和讨论。

But really, the book, the How of Happiness has some some good evidence and discussion about the the genetic side of depression.

你可以找到一些书籍和其他资源，它们会讨论遗传原因，可能还有一些临床原因，以及你大脑中可能导致的化学失衡。

And you can find books and other resources out there that will talk about the genetic causes and maybe some of the clinical causes, some of the chemical imbalances going on in your brain that might be causing it.

但是，我真的想鼓励你不要再当受害者，而是主动掌控它。

But, I really want to encourage you to stop being a victim and take ownership of it.

掌控你自己的心理。

Take ownership of your own psychology.

因为你的软件，也就是你的心态，你脑子里运行的软件，在某种意义上比硬件更重要。

Because the software, the mindset that you've got, the software that's running up in your head is more important in a sense than the the hardware.

这并不完全正确。

And that's not strictly true.

我的意思是，硬件真的非常重要。

Mean, the hardware is really really important.

但我觉得人们太急于把问题归咎于外部因素，以至于忽略了最重要的问题来源，那就是他们自己和他们的心态。

But I think that people are just so quick to point to external sources of problems that they really ignore the most important source of the problem which is themselves and their mindsets.

所以这就是我们要深入探讨的。

So that's what we're getting into.

好的。

Alright.

那么，你抑郁的最大原因是你太过于认同自己了。

So the biggest reason that you are depressed is because you are too identified with yourself.

你太自我中心，太自我认同，也太自以为是了。

You're too self absorbed and you're too self identified and you're too egotistical.

这听起来可能有点刺耳，你的第一反应可能会说，自以为是？

Now this might sound a little bit harsh and your immediate reaction might be to say, well egotistical.

我才不自以为是呢。

I'm not egotistical.

我是一个非常善良、温柔、友好的人。

I'm a I'm a really kind and sweet and nice person.

我去教堂，还做社区服务。

I go to church and I I do community service.

我为家人做好事，照顾我的伴侣，你知道，怎么……

That I do I do good things for my family and I take care of my spouse and you know, how...

我不是自大的人。

I'm not egotistical.

我很谦虚。

I'm humble.

说你自大，是因为你对自己有很强的认同感。

You're egotistical in the sense that you have a strong sense of who you are.

而且实际上，你的抑郁也在强化你对自己的这种认同。

And that actually your depression is contributing to your sense of who you are.

这就是一个很深层的观点。

And this is the deep idea.

这其实是一个接近开悟层面的观点。

This is actually an enlightenment level idea.

这是你在通过禅修、冥想追求开悟过程中会去思考的问题。

This is an idea that you work on when you're going through and you're working towards enlightenment through Zen, through meditation.

而且这个问题非常深刻。

And this is something that goes deep.

所以除非你是真正研究这个的，不然一开始你很难真正理解。

So unless you're a real student of this, you're not gonna really understand it when you first start.

但我想让你开始对这里发生的事情有个概念。

But I want you to start to just get an idea around what's going on here.

你。

You.

你以为的那个你。

The person that you think is you.

你的自我。

Your ego.

当我说你的名字，你以为你是谁，你的过去，你所有的信念，你对世界如何运作的所有假设。

When I say your name, who you think you are, your past history, all your beliefs, all your assumptions about how the world works.

明白吗？

Alright?

说到底，所有这些都是一个概念。

The bottom line is that all of that is a concept.

所有这些都是概念性的。

All of that is conceptual.

它实际上并不存在于任何地方。

It doesn't actually exist anywhere.

那个你称之为你的“我”，那个抑郁的“我”，实际上并不存在。

That I that you call you, that I that is depressed, it doesn't actually exist.

现在，从概念上和理智上理解这一点是一回事。

Now, it's one thing to understand this conceptually and intellectually.

而在体验和存在的层面上真正意识到这一点，又是另一回事。

It's another thing to actually be aware of it on an experiential being level.

要做到这一点，你需要进行……

To do that, you need to work on...

嗯，你需要进行大量的深度冥想、深度思考，并朝着开悟努力。

Well, you need to do a lot of deep meditation, deep contemplation and work towards enlightenment.

你做得越多，就越能开始意识到这一点。

The more you do that, the more you start to get aware of that.

这可能需要几个月、几年的认真努力。

That can take months, years of serious work.

但事实仍然是，你极度认同自己是谁、你所有的问题、所有伤害你的处境、所有你作为受害者的方式。

But the fact still remains that you are extremely identified with who you are, all your problems, all the circumstances that are hurting you, all the ways in which you are a victim.

而且在很大程度上，你的抑郁是关于你自己的。

And in many, in a in a big sense, your depression is about you.

你非常自我中心。

You are extremely self absorbed.

当你如此专注于自己，专注于你所有的问题，并且你有这些根深蒂固、深深印在潜意识里的消极思维模式时。

When you are focused on yourself so much and you are focused on all your problems and you've got these negative thinking patterns that are deep rooted and are deeply ingrained in your subconscious.

你总是在反复思考，总是在担心，总是恐慌，总是焦虑，把情况灾难化，想着自己，这让你抑郁。

You're always running through, you're always worrying, you're always panicky, you're always anxious, you're catastrophizing situations, you're thinking about yourself, that's making you depressed.

好吧。

Alright.

这就是问题的底线。

That is the bottom line of it.

你可能也有一个负面的自我形象。

You also probably have a negative self image.

归根结底，你之所以会陷入这些消极思维的漩涡和这些深沉的黑暗情绪，很可能是因为你有一个负面的自我形象。

At the bottom line, the reason that you're probably going into these spirals of negative thinking and these deep dark emotions is because you have a negative self image.

所以你觉得在某种程度上，你天生就有问题。

So you think something inherently is wrong with you on some level.

我不知道具体是什么。

I don't know what it is.

也许你觉得你不值得被爱。

Maybe you think you're unlovable.

也许你觉得你需要得到别人的认可。

Maybe you think that you need approval from other people.

也许你觉得幸福可以在外面的某个地方找到，而且有人欠你什么。

Maybe you think that happiness can be found out there somewhere and that someone owes you something.

也许你觉得你不够好。

Maybe you think that you're not good enough.

也许你觉得生活就是艰难的。

Maybe you think that life is just hard.

它本质上就是痛苦的。

Itis inherently painful.

它必须得是痛苦的。

It has to be painful.

周围总是有苦难。

Thereis always suffering around.

而你活该承受那些苦难。

And that you deserve that suffering.

这些想法，当我们只是说出来、有意识地说出来的时候，听起来挺傻的。

Now a lot of these ideas, they sound silly when we just talk about them, when voice them consciously.

但很多时候，这些想法是在潜意识层面影响你的。

But a lot of times whatis happening is that those are operating on you on a subconscious level.

你甚至都没意识到这里到底发生了什么。

You donit even realize whatis actually going on here.

你可能会觉得自己抑郁，比如因为没有得到想要的感情关系。

You might feel that you're depressed because, for example, you don't have the relationship that you want.

而且你一直没能进入你想要的感情关系。

And you keep failing to get into the relationship that you want.

但你一直失败的原因，你不断尝试，然后关系破裂，陷入糟糕痛苦的关系，似乎什么都不管用。

But the reason you keep failing to get into that relationship that you want, and you keep trying and stuff breaks up and you get into bad miserable relationships, nothing seems to work.

发生这种情况的原因，这只是一个例子，可能是你在那段关系中非常依赖，而且非常没有安全感。

The reason that's happening perhaps, this is just an example, is that actually you're very needy in that relationship And you're very insecure.

所以一旦你进入那段关系，你就会变得非常黏人，非常深情。

So whenever you get that relationship you become very attached, very loving.

你可能会想，这有什么问题呢？

And you might think, well, what's wrong with that?

其实，真正的问题是你对自己不满意。

Well, actually what's happening is that you're not fulfilled with yourself.

你变得如此没有安全感和依赖，是因为你对自己本身感到不自在。

And the reason that you're becoming so insecure and needy is because you're not comfortable with who you are.

你自己本身并不满足。

You're not fulfilled as yourself.

你没有意识到你可以靠自己获得满足。

You don't realize that you can be fulfilled by yourself.

这背后的原因可能是，你觉得你需要得到别人的认可。

And the reason that might be, is because you feel like you need approval from other people.

而且你现在需要去满足别人对你的期望。

And that you now need to live up to other people's expectations of you.

这背后的原因可能是，你想要被爱，你觉得爱是最重要的，而你缺少爱。

And the reason that might be is because, well, you want to be loved and you feel like love is the most important thing and that you're lacking it.

那么在某种程度上，你需要那份爱。

Then on some level, you need that love.

而内心深处，你之所以渴望那份爱，可能是因为你觉得现在的自己不够好。

And deep down, the reason that you might want that love for example, is you feel that you are not good enough Just as you are right now.

不需要成为别人。

Without having to be somebody else.

所以，这一整串的信念、假设和逻辑。

And so, that whole chain of beliefs and assumptions and logic.

它可能完全合乎逻辑。

It might be completely logical.

听起来可能有点傻，但这整串东西可能一直在你身上起作用。

It might sound silly but that whole chain might actually be running on you.

我敢打赌，很多看这个视频的人，成千上万的人在看，你们中有相当一部分人脑子里就有这么一串推理，导致你们的人际关系很痛苦。

And I can bet that a lot of people watching this, thousands of people are watching this, that a good percentage of you have that exact chain of reasoning going through which is causing you miserable relationships.

而且那个模式会一直运行，因为那是潜意识，那些是潜意识的层面。

And that will always, that pattern will always keep running because that is the subconscious, those are the subconscious layers.

所以这可能给你带来很多抑郁。

So that might be creating a lot of depression for you.

你得开始更深入地了解那里到底发生了什么。

You have to start to get more in touch with what's really really going on there.

开始意识到，很多这些东西其实都是胡扯。

Start And to realize that a lot of this stuff is just bullshit.

很多都是过去的条件反射，来自过去的创伤经历，来自童年，来自成年早期。

A lot of it is past conditioning from past traumatic experiences, from childhood, from early adulthood.

也许你经历过一些糟糕的分手，有过一些创伤。

Maybe you've had some bad breakups, you had some some trauma.

所以这些事情在阻碍你前进。

And so those things are holding you back.

但那是你个人的过去历史。

But that is your personal past history.

现在的情况不是这样。

That is not the case right now.

事实上，我可以保证，如果我们让你参加一个冥想项目，强迫你每天冥想一个小时，比如说六个月。

In fact, I can guarantee that if we put you into a meditation program where we forced you to meditate for an hour every single day, for let's say six months.

如果我们强迫你这样做，那么你的抑郁要么完全消失，要么会对你的抑郁产生很大的影响。

If we forced you to do that, then your depression would be either entirely lifted or it would make a really big impact on your depression.

因为冥想的作用，比如说，就是让你活在当下。

Because what meditation does for example, is it puts you in the present moment.

这是事实。

And this is a fact.

对吧？

Alright?

这不是一个概念。

This is not a concept.

如果你现在就放下……

If you right now drop...

你可以做这个练习。

You can do this exercise.

如果你现在完全放下过去，忘掉它。

If you right now drop your past history completely, forget about it.

哪怕只是一秒钟。

Just at least for a second.

忘掉你的过去。

Forget your past history.

忘掉你的未来。

Forget your future history.

忘掉你还有未来。

Forget that you have a future.

忘掉你还有过去。

Forget that you have a past.

完全活在当下这一刻。

Be completely in the moment right now.

把脑子里所有的念头都清空。

Get rid of every single thought you have in your mind.

丢掉你对自己的所有看法。

Get rid of your idea of yourself.

假装你已经死了。

Pretend like you are dead.

你已经没有生命了。

You have no more life.

你不再有自我了。

You have no more ego.

你不再有任何概念化的想法了。

You have no more conceptualizations.

你不再相信世界是什么样的，以及它是如何运作的。

You have no more beliefs about how the world is and how it works.

然后你就静静地坐着，保持平和，闭上眼睛，就像你现在做的那样。

And you just sit in quiet and peace, close your eyes as you're doing this.

你就专注于那一点。

And you just focus on that.

就这样做十分钟。

And you do that for ten minutes.

你要非常自律地去做这件事。

And you're very disciplined about this.

你会感受到，你会得到一种真实的感受。

You're gonna feel, you're gonna get a real feeling.

这不是一个概念，不是想法，也不是理论。

This is not a concept, this is not an idea, not a theory.

你会真正感受到什么是真正的幸福。

You're gonna get a real feeling of what real happiness is.

你会感受到发自内心的快乐。

You're gonna feel genuine happiness.

这不是某种外在的刺激，不是兴奋或激动。

This is not some sort of external stimulation, this is not some sort of titillation or excitement.

你会发现，在那一刻，你曾经的抑郁根本不存在。

And you're gonna notice that whatever depression you've had does not exist in that moment.

那是因为，当我们每个人都放下自我时，人类心理的自然状态就是完全的喜悦和幸福。

That's because each one of us, when we get rid of our ego, the natural state of the human psychology is total bliss and happiness.

这是一个非常强大的想法。

This is extremely powerful idea.

如果你觉得自己的抑郁已经严重到无法摆脱，我真的鼓励你试试这个方法，用亲身经历去验证它。

If you thought that your depression has been so crippling that you can't break out of it, I really encourage you to try this and prove it to yourself on an experiential level.

但你真的得试试。

But really try it.

你必须去尝试，而且这确实需要一些功夫。

You have to try it and it takes some work to actually do this.

这不是自然而然就能做到的。

This is not gonna come naturally.

如果你以前从来没冥想过来，如果你从来没有独自安静地坐在房间里三十分钟，那你肯定会发现自己很难抵抗那种挣扎。

If you've never been meditating before, if you've never sat quietly alone in a room by yourself before for thirty minutes, then you're gonna find yourself really struggling resisting.

第一次做的时候，你可能会变得更焦虑，因为那感觉很不自然，而且你的心被拴住了。

First time you do it, you might actually become more anxious because it feels very unnatural and your mind is hooked.

它可能被各种外部刺激拴住了。

It's probably hooked on all sorts of external simulation.

所以你得把自己解开，从很小的事情开始。

So you got to unhook yourself and start very small.

先从一分钟开始。

Start with just a minute.

就试着做一分钟看看。

Just try to do it for a minute and see.

看看你能不能哪怕有五秒钟，纯粹地沉浸在当下的快乐里。

See if you can tap into even five seconds of just that pure happiness of being in the present moment.

你会发现它……

You'll see that it...

当你……

When it...

当你真的做到的时候，你会发现这是完全可能的。

When you actually do that, you'll see that it's very possible.

其实并没有我们想的那么难。

It's actually not as hard as we make it out to be.

这也证明了，你的很多抑郁其实是自己造成的。

And this proves to you that really a lot of your depression is self created.

你的自然状态并不是抑郁的状态。

Your natural state is not a depressive state.

没有人天生就是抑郁的。

Nobody is naturally in a depressive state.

也许，我会说，极少数极少数极少数的人可能有某种严重的生理问题。

Maybe with, I would say, an extremely extremely extremely few people that might have some sort of serious physiological condition.

在得到有博士学位的人确认之前，别把自己归到那一类。

Do not put yourself into that category until that has been confirmed by someone with a PhD.

明白吗？

Alright?

而且即使那样，我也会说，或者是有医学博士学位的。

And even then, I would say, or an MD.

别把自己归到那一类。

Do not put yourself into that category.

而且即使那样，我也会说，即使医生把你归到那一类，你还是要质疑。

And even then, I would say, even if a doctor puts you in that category, still question that.

因为很多医生并不理解我在这里跟你说的这些心理学理念的力量。

Because a lot of doctors that are out there do not understand the power of these psychological ideas that I'm talking about to you here.

这些真的非常非常强大。

These are so so powerful.

好的。

Alright.

那么，我很快再给你讲几个其他的观点。

So other ideas that I'm gonna throw out you here really quickly.

你需要知道的是这个。

Here's what you need to know.

你抑郁的另一个原因。

Other reason that you could be in depression.

你抑郁的最根本原因肯定是这个。

Most definitely you are in depression because of this root cause.

但还有其他因素在叠加。

But then there's other things that are adding on to it.

这里是一些其他因素。

Here are some other things.

一个原因是你没有按照自己的价值观去生活。

One is that you're not living in integrity with your values.

对吧？

Alright?

我们每个人都有对自己很重要的核心价值观。

Each of us has core values that are important to us.

如果你每天没有在实际行动中去践行和尊重这些价值观，你就会变得懒惰、没有纪律，开始感到内疚，开始拖延。

And when you're not living and honoring those on a practical level every single day, then you become lazy, undisciplined, you start to feel guilty, you start to procrastinate.

所以也许只是不要放纵自己吃那杯冰淇淋。

So maybe that's just not splurging on that ice cream.

也许是按时起床。

Maybe it's waking up on time.

也许是去健身房。

Maybe it's going to the gym.

也许是准时上班。

Maybe it's getting to work on time.

也许就是把自己的工作做好。

Maybe it's doing your work well.

当你没有做到这些的时候，你就是在违背自己的价值观，这让你痛苦，也在加重你的抑郁。

And when you're not doing these things, you're breaking your values that's making you miserable and it's feeding into your depression.

我觉得这倒不一定是抑郁的根源。

It's not really causing it, would say.

我觉得它是在加重抑郁。

I'd say it's feeding into it.

另外，我觉得还有一个加重抑郁的因素，而且它其实是你这个自我问题的一个症状和衍生表现，那就是在别人面前不真实、装模作样，对自己也不诚实。

Another thing I would say that is feeding into your depression and it's actually a symptom and an outgrowth of this ego problem that you have is being inauthentic and fake around people and being fake with yourself.

就是没有诚实地面对自己真实的情绪。

It's not being honest about the emotions that you're actually feeling.

就是跟人相处时总想着讨好别人。

It's being around people and trying to please other people.

总想达到别人的标准和期望。

Trying to live up to other people's standards and expectations.

社会的期望。

Society's expectations.

这不是独立自主，也不是意识到其实你在自然状态下，没有任何疯狂念头时，是完全快乐和幸福的。

Itis not being independent and realizing that actually you are totally happy and blissful in your natural state when youire not thinking any kind of crazy thoughts.

而且你不需要任何人来让你完整。

And that you do not need anybody to fulfill you.

事实上，生活中没有任何其他人能让你完整。

And in fact, nobody else in life can fulfill you.

没有任何人能让你完整。

No human being can fulfill you.

没有任何外在的东西能让你完整。

No external object can fulfill you.

这一切都关乎你的内心心理。

This is all a question of your inner psychology.

这个问题不只是抑郁的人才有。

This is a problem not just for depressive people.

这几乎是所有人的问题。

This is a problem for almost everybody out there.

就是没意识到，你无法从任何外在事物中找到真正的满足。

It's not realizing that you could not find deep fulfillment in anything external.

一切都源于内心。

It's all internal.

所以，开始绕开这个误区，变得更真实。

So, starting to get around that and being more authentic.

尤其是对人更真诚。

Especially being more authentic with people.

你太担心惹别人不高兴了。

You're so worried about rubbing somebody the wrong way.

怕对别人说错话。

Saying something wrong to somebody.

怕被人不认可，这真的会毁了你。

Getting someone's disapproval that that is destroying you.

你特别担心自己达不到某种形象，比如你该看起来怎么样，或者你该多成功，甚至你该有什么样的感觉，或者你该有多少朋友，或者那种……

You're so worried about lit not being able to live up to some image of how maybe you should look or how successful you should be or maybe even how you should feel or how many friends you have or a kind of a...

比如你去什么样的派对、去哪些地方，住什么样的房子，穿什么样的衣服。

The kind of parties and places that you go to or the house that you live and the clothes that you wear.

你特别在意这些。

You're so worried about that.

你没意识到，就算这些全都到位了，它们也不能让你真正满足。

You don't realize that that stuff cannot make you fulfilled anyways even if you had it all in place.

所以你真的从根本上误解了满足和幸福是什么。

So you really are misunderstanding what fulfillment and happiness is on a deep level.

你最好去看看其他一些视频，那些视频真正讲了幸福是什么以及怎么获得幸福。

You should probably check out some of other videos that really talk about what happiness is and how to get it.

好了。

Alright.

那么，解决方案。

So solutions.

我们来明确地谈谈一些解决方案。

Let's clearly talk about some of the solutions.

根本的解决方案是开始进行内省，理解你的自我是如何导致你的抑郁的。

The fundamental solution is to start to do introspection and understanding of how your ego is creating your depression.

你必须开始承担责任。

You have to start taking responsibility.

是你自己在制造这些情绪。

You are creating it.

你必须开始明白这一点。

You have to start to understand that.

这不是你在这里听一次就能明白的事情。

And this is not something that you just are exposed to one time right here.

你需要多次接触和思考这些内容。

This is something you need multiple exposures to.

这是你应该真正开始思考并注意自己是如何在生活中制造这些感受的事情。

This is something that you should really start thinking about and start noticing about how you are creating the feelings in your life.

明白了吗？

Alright?

这是最根本的解决办法。

That is the most underlying solution.

接下来，我觉得就是开始冥想。

I would say, next on the list would be start to meditate.

这非常重要。

This is so important.

如果你有抑郁症状，你需要每天至少冥想二十分钟，就像你的生命依赖于此一样。

If you're a person with depressive symptoms, you need to start meditating at least twenty minutes every single day as though your life depended on it.

对你们中的一些人来说，可能确实如此。

For some of you, it actually might.

所以开始冥想吧。

So start meditating.

我还有其他的视频讲冥想、冥想的好处以及如何冥想。

I have other videos talking about meditation, the benefits of meditation, how to do meditation.

外面有成千上万的书和资源。

There are millions of books and resources out there.

去参加一个冥想班。

Join a meditation class.

自己练也行。

Do it yourself.

和朋友一起练也行。

Do it with a friend.

不管……

Doesn't...

我不在乎。

I don't care.

养成这个习惯，并且坚持下去。

Build a habit of it and follow through on that.

别放弃。

And stick with it.

坚持下去，你会看到一些惊人的结果。

Stick with it and you're gonna see some amazing results.

另外，要想真正提升冥想效果，或者说提升你的情绪、让自己走出抑郁，还有一个方法就是开始坚持锻炼。

Another thing that you can do to really boost your meditation or I mean to boost your boost your mood, get yourself out of depression is to start exercising consistently.

实际上有研究表明，在控制性研究中，锻炼和左洛复在缓解抑郁症状方面效果相当。

There have been actually studies that have been done that have shown that exercise is equally effective as Zoloft in controlled studies of relieving depressive symptoms.

这个研究在《幸福的方法》这本书里被提到过，作者是索尼娅·柳博米尔斯基。

This study has been talked about in the book, The How of Happiness by Sonya Lebomirsky.

我相信你在其他地方也能找到这个研究。

And I'm sure you can find it in other places as well.

但是，你知道，这是一个有力的……

But, this is, you know, this is a powerful...

这确实是一个有力的发现。

This is actually a powerful finding.

那就是抗抑郁药和锻炼对缓解抑郁有同样的效果。

Is that an antidepressant and exercise can have an equal impact on lifting your depression.

实际上，他们做的那个研究表明，运动效果更好，因为运动带来的效果更持久。

And in fact, that study that they did showed that exercise is better because the exercise produces more lasting results.

因为当你停用抗抑郁药后，你会重新陷入抑郁情绪。

Because when you take yourself off the antidepressant, you're back in your depressive mood.

而如果你坚持运动，即使你停止运动，效果也能持续更久。

Whereas if you're doing your exercise and even if you get off that exercise, the results of it last longer.

而且运动本身对你有好处。

Plus the exercise is good for you anyways.

反正你也应该运动。

You should be exercising anyhow.

所以这是另一个方法。

So that's another one.

对吧？

Alright?

然后，我希望你去做那些你知道自己需要做的小事。

Then I want you to do the things, the little things that you know you need to be doing.

按时起床。

Wake up on time.

准时上班。

Get to your job on time.

把工作做好。

Do your work well.

吃得健康。

Eat healthy.

所有对你重要的小事，都开始去做。

All the little things that are important to you, start doing them.

如果你还不知道什么对你重要，那就开始弄清楚。

And if you don't know what's important to you, start to clarify that.

价值观澄清，我讲的是识别价值观。

Values clarification, I talk about value identification.

很多其他地方你都可以在这方面得到指导，真正了解你的价值观，明白你是谁、什么对你重要，然后开始按照这些原则生活。

Many other places you can get coaching on that to really get your values to understand who you are and what's important to you, then start living to those principles.

当然，人生的目标。

Of course, life purpose.

如果你感到抑郁，我敢肯定你缺乏人生目标。

If you're depressed, I can definitely guarantee you've got no life purpose.

你很可能没有。

You probably don't.

因为如果你有强烈的目标感，知道自己要致力于创造什么，而且你的生活不只是为了自己，而是为了服务他人，为了产生创造性的影响。

Because if you've got a strong sense of purpose, and you know what you're committed to creating in life, and your life is not about yourself, but it's about serving others, It's about having creative impact.

那你就很难感到抑郁。

It's very hard to be depressed.

这就是我很少抑郁的原因。

That's why I'm rarely depressed.

因为我有非常强烈的目标感。

It's because I have a very strong sense of life purpose.

我在这方面下了很多功夫。

I've worked on it a lot.

所以，先把你的生活目标定下来。

So get your life purpose into place.

我有很多视频都在讲这个。

I have a lot of videos that talk about that.

如果你真的很认真，也可以找我做辅导。

You can also get coaching on that if you're really serious.

我确实提供这方面的辅导。

I do coaching on that.

然后，如果你真的想彻底搞定抑郁这个问题。

And then, if you really want to get a handle on depression.

而且不只是搞定，还要把它提升到最高的层次。

And not only that, but take it to the most highest level possible.

我建议你去认真做冥想，认真做内省，真正朝着开悟的方向努力。

I encourage you to look into serious meditation work, serious contemplation work, really working your way towards enlightenment.

去研究一下开悟这个概念。

Research the idea of enlightenment.