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Hey psych2goers welcome back.
各位观众欢迎回来。
Do you know someone struggling with depression but don't know how you can help?
你知道有谁患有抑郁症，但你又不知道怎么帮助他们吗？
Depression is a very sensitive matter and no matter how good your intentions might be,
抑郁症是一个非常敏感的话题，不论你是否出于好意，
you could end up saying the wrong thing and make them feel worse.
最终你都可能会说错话，让他们感觉更糟糕。
So if you want to have a better idea on how to express your concern to your loved one going through depression,
所以如果你想更好地向正在经历抑郁的亲人表达你的关心，
here are seven good examples for you to start with. But before you begin,
以下是你可以尝试的7种方法。但在开始前，
we would like to mention that this video is created for educational purposes only, if you suspect someone you know is dealing with depression,
我们想说，本期视频仅供教育目的，如果你怀疑你认识的人患有抑郁症，
it's best to encourage them to seek professional help from a qualified mental health professional. Let's begin.
最好鼓励他们寻求高质量精神健康专家的专业帮助。我们开始吧。
1. Tell them you care about them.
1. 告诉他们，你关心他们。
One of the most harmful symptoms of depression is intense feelings of worthlessness and suicidal ideation.
抑郁症最伤人的症状之一是强烈的无价值感和自杀的想法。
So it's important to let them know that they're loved no matter what.
所以重要的是让他们知道，不论如何，他们都是被爱着的。
They may feel terrible about themselves and are wallowing in self-loathing, be sure to remind them that they matter to you.
他们可能会觉得自己很糟糕，并沉溺于自我厌恶之中，一定要提醒他们，他们对你很重要。
Hug them or hold their hand, if you can't find the words to express how much they mean to you.
如果你找不到词来表达他们对你有多重要，那就拥抱他们或握住他们的手。
2. Tell them you're here for them.
2. 告诉他们，你在这里陪着他们。
Depression is so terrifying and overwhelming, then it can make a person feel more alone than they've ever felt in their whole lives.
抑郁是如此可怕且难以应对的，它会让一个人比任何时候都更加孤独。
That's why it's important for them to have a strong support system. Don't let them suffer in silence.
所以拥有强大的支持体系是很重要的。不要让他们在沉默中承受。
Support them as much as you can and let them know that they're not alone in their fight against depression
尽可能的支持他们，让他们知道，在于抑郁症的对抗中，他们不是一个人，
and that you'll stand by their side no matter how bad things may get.
不管事情有多糟，你都会站在他们一边。
3. Tell them it's okay to feel this way.
3. 告诉他们，这种感觉很正常。
Don't make the mistake of asking someone why they're depressed or what they have to be depressed about.
不要犯这种错误，不要问他们，他们为什么会抑郁，也不要问他们，他们因为什么而抑郁。
Instead acknowledge their struggle, let them know that it's okay to feel this way and that it's not their fault that they're depressed.
相反，承认他们的挣扎，告诉他们，有这种感觉很正常，抑郁不是他们的错。
Rather than invalidating their feelings in a misguided attempt to cheer them up, be their safe space,
与其为了让他们开心而做无效的尝试，不如成为他们的安全空间，
allow them to express themselves freely without fear of judgement.
让他们无惧评判，自由表达自己。
4. Ask them what you can do to help.
4. 问问他们，你能怎么帮助到他们。
More often than not, depression drains a lot of our happiness and leaves us physically emotionally and mentally exhausted.
通常，抑郁会耗尽我们的快乐，让我们身心疲惫。
It would make a huge difference if you could ask them what you could do to help.
如果你询问他们能怎么帮到他们，会有很大的不同。
Offer to share their load without making them feel like they're a burden to you, check in on them from time to time,
主动分担他们的负担，但不要让他们觉得自己是你的负担，经常关心他们，
cook them meals or walk their dog for them. Small acts of kindness can make a world of difference to someone with depression.
为他们准备午餐或替他们遛狗。小小的善意行为对抑郁症患者而言都会有很大的不同。
5. Ask if they've talked to a therapist.
5. 问他们有没有去看过治疗师。
Because of the stigma against mental illness, many people feel ashamed about having to see a psychologist.
由于对精神疾病的歧视，很多人都去看心理医生感到羞愧。
However, according to the National Institute of Mental Health,
但根据国家精神健康协会，
up to 80% of patients seeking treatment for depression start to see an improvement in as early as 4 to 6 weeks.
多达80%寻求治疗的抑郁症患者在4到6周内都有了改善。
Psychotherapy, and in certain cases medication is necessary to improve a person's chances of recovery.
心理治疗，在某些情况下，药物治疗是必要的，可以提高一个人的康复机会。
So one of the best things you can do for a loved one suffering from depression
所以你能做的最好的事之一就是鼓励他们
is to encourage them to seek help from a mental healthcare professional.
寻求精神健康专业人士的帮助。
6. Ask them if they need someone to talk to.
6. 问问他们是否需要找人聊聊。
Sometimes the best thing you can do for someone with depression is to just listen.
有时你可以为抑郁症患者做的最好的事情就是倾听。
Letting them talk through their feelings can do a lot of good and may ease some of their emotional turmoil.
让他们讲述自己的经历可以有很大帮助，可以缓解他们的一些情绪混乱。
Be sympathetic when they tell you what's bothering them and keep an open mind.
当他们告诉你困扰他们的事情时，要有同情心，并保持开放的心态。
Attentive listening shows compassion and it's good to refocus their attention and try to better understand the inner conflicts that they feel.
专注的倾听表现出同情，让他们重新集中注意力，试着更好地理解他们所感受到的内心冲突是有益的。
And number 7. Remind them that they can get better.
7. 提醒他们，他们可以变得更好。
Depression is very real and serious mental illness.
抑郁症是一种非常真实而严重的精神疾病。
But it's also highly treatable and chances of a successful recovery are very promising.
但它的治愈率也很高，成功康复的几率非常有希望。
So make sure that your loved one never loses hope in their fight against depression.
所以确保你爱的人没有失去对抗抑郁的希望。
There may be days when they feel like they've overcome it only to fall into another depressive episode
或许有时他们会以为自己已经克服了抑郁，但其实是跌入了另一个抑郁发作，
but don't give up on them and don't let them give up on themselves. With patience, love and support, things will get better.
但是不要放弃他们，不要让他们放弃自己。有耐心、爱和支持，事情会变的更好。
Never underestimate the power of a comforting word or gesture.
永远不要低估一个安慰的话语或手势的力量。
Saying something positive and supportive can inspire your loved one to keep fighting and give them hope for better days to come
说一些积极支持性的话语可以激励你爱的人继续对抗，并给他们期待更好生活的希望。
If you found this video helpful, be sure to like, subscribe and share this video with those who might benefit from it.
如果你觉得本期视频有用，一定要点赞、订阅，并和需要的人分享。
The references and studies used in this video are added in the description below. Thanks for watching and we'll see you in our next video.
本期视频中提到的参考和研究均已列入下方描述栏。感谢收看，我们下期见。
