(单词翻译:单击)
Coping with high functioning depression can be hard, but before going into details on how to deal with it,
应对高功能抑郁症是件难事，但是在讨论如何应对这种抑郁症之前，
you might want to watch our video '7 signs you may have high-functioning depression'.
你应该了解一下我们另一期视频—‘患有高功能抑郁症的7种迹象’。
This type of depression is a lot more common than you think.
这种抑郁症比你想的要普遍得多。
According to Anxiety and Depression Association of America or ADAA, approximately 3 million people battle with it per year.
据美国焦虑抑郁协会（ADAA）称，每年有近三百万人在与高功能抑郁症作斗争。
Many times this mental disorder goes unnoticed because even though it's a debilitating problem, most people are functional, but don't worry.
许多时候这种精神疾病不易察觉，因为虽然这是衰弱疾病但大多数人都出现了功能性症状，但别担心。
Here are 6 practical tips to deal with high-functioning depression.
以下是应对高功能抑郁症的6种实用技巧。
No.1: Get organized.
1. 变得有条理。
For some, high functioning depression means forgetfulness and disorganization even though you get things done.
对于一些人而言，高功能抑郁症意味着健忘和混乱，即使你完成了所有事。
You can't remember important dates and don't get to places on time among other things.
你不记得重要的日子，此外你也忘记了准时赴约。
Buy an agenda and faithfully write down everything such as doctor appointments, birthdays, projects, movie release dates, when your car on oil change is due,
买一个日程表，如实写下每件事，比如，看医生、生日、项目、电影上映日、何时给车加油、
when bills need to be paid, even simple things like anniversaries or when you start and finish your menstrual cycle.
何时付账单、甚至简单事宜，如纪念日或是月经周期起始日。
Your agenda will be your best friend.
你的日程表将是你最好的朋友。
First thing each morning when you wake up, grab it and view what you need to get done during the day and week, this way you won't forget anything.
每天早晨醒来的第一件事，拿起日程表看看这一天以及这一周有什么需要去做，这样就不会遗忘。
No. 2: Home organization.
2. 家居收纳
To help yourself out, clean and throw away anything you don't need anymore.
为了帮助自己，打扫并扔掉那些你不再需要的东西。
If it's in good condition, you can donate it, or have a yard sale.
如果这些东西保存完好，你还可以把它们给捐了或是来个庭院旧货出售。
Why? Because extra clutter in your home means it will be more difficult for you to stay organized.
为什么？因为你家里的这些多余杂物意味着保持整洁更加困难。
Go out and buy containers, decorative boxes and folders. The trick here is to divide things into their correct place.
出门买些收纳盒、装饰盒以及文件夹。这样可以将杂物进行正确归类。
For example, in different folders place papers by categories such as car bills in one folder and utility bills in another.
例如，利用不同文件夹将纸档文件归类，例如一个文件夹装车票，另一个装物业帐单。
In your room, divide your shirts in one drawer and pants in another. The same goes for other materials around the house.
在你的房间中，将衬衫收纳到一个衣柜，裤子放在另一个。家里其他材质物品也同样适用。
The trick here is to put things in places that you will remember to look for it.
将东西归类，能让你记住在哪能够找到它们。
No. 3: Socialization and Hobbies.
3. 社交与爱好。
High functioning depression comes with isolation. To fix this, get involved in your favorite activities or hobbies.
高功能抑郁症随之而来的是孤独。为了消除孤独，你应该有自己的兴趣或爱好。
For example, if you like to practice martial arts then take a class.
例如，如果你喜欢武术，那就报班学习。
This way, you are blowing stress off by doing things you love, but at the same time you are socializing with others.
这样能够通过做自己喜欢的事来解压，但同时还能社交。
No. 4: Self care.
4. 照顾自己。
The problem with depression is that you have zero energy to take care of yourself. In turn, your self-esteem will be on the floor.
伴随抑郁的问题是你根本没有精力去照料自己。这样一来，你的自尊将荡然无存。
No matter how hard it gets, take care of yourself.
不论有多困难，请照顾好自己啊。
I know you've heard this all the time, but get enough sleep, drink sufficient amount of water and eat plenty of healthy meals.
我知道你们总是听到这句话，但是充足的睡眠、喝足量的水、吃健康的食物
Believe it or not, what you eat is how you feel.
不管你信不信，所吃影响你的感受。
If you don't get hungry or thirsty, use an alarm clock on your cell phone to remind yourself to eat and drink water.
如果你不饿不渴，用手机上的闹钟提醒自己吃东西喝水。
There are even apps you can download that remind you of this, and on the plus side, some of those apps are interactive, making it fun for you.
你可以下载app来提醒你，app的好处在于，其中一些app是交互式的，它们使一切变得有趣。
No. 5: Distraction.
5. 干扰。
High functioning depression is complicated in the sense that you are constantly overthinking and criticizing yourself.
高功能抑郁症比较复杂，从某种意义上来说你总是想得太多，老是责备自己。
To counter this make sure you have healthy pastimes to keep your mind busy.
为了克服这一点，请确保你有健康的休闲方式让自己忙起来。
For example, starting a new TV series or reading your favorite book, looking up new artists,
例如，开始追新剧或是读自己喜欢的书、寻找新的艺术，
coloring, going for a walk, hanging out with friends, going to the bookstore and etc.
色彩、出门散步、和朋友闲逛、去书店等等。
The point here is to keep yourself busy and not let your mind wander negatively.
其意义在于让你自己忙起来，不让你的脑袋负面能量漫游。
No.6: Exercise and Hygiene
6. 运动和卫生
Exercising and good hygiene improves your self-esteem and self-worth.
运动和好的卫生能够提高你的自尊和自我价值。
Research shows that thirty minutes a day of exercise for at least four days a week will boost your mood.
研究表明每周运动四天，每天半小时能够使你开心。
And I know when you are depressed, there's no way in hell you want to get up and move. But trust me, it makes a difference.
当然我知道当你身患抑郁时，你根本就不想起床不想动。但相信我。运动让一切都不一样。
If it's too much at first, start by taking a walk around the block and gradually add cardio to your routine.
如果起初运动量太大，可以先从走路开始，然后逐渐增加有氧运动量。
Look for fun exercises such as riding a bike, dancing, Zumba, running or sports.
做些有趣的运动，如汽车、跳舞、尊巴、跑步或是体育运动。
Anything that will get you moving, but is entertaining for you.
任何能够让你动起来又能娱乐到你的运动。
Don't forget to shower and wash your face and mouth twice a day.
不要忘记洗澡、每天两次的洗脸和刷牙。
This will freshen you up and lighten your groggy mood.
这样也能使你精神饱满，舒缓你低落的心情。
High functioning depression is difficult to deal with, but not impossible.
高功能抑郁症很难应对，但并不是无法应对。
If these tips aren't enough to help you, then psychotherapy may be of great use. Don't be afraid to ask for help.
如果这些方法还不足以帮助到你，那么心理疗法很有用。不要害怕请求帮助。
Talking to the right people who truly care will help you.
和那些真正关心你的人谈谈也能帮助到你。
Not only that, but if you end up taking medication for this, then remember, there is no shame in that.
不仅是这样，如果你因此停药的话，记住这也没什么可耻的。
What are other tips and tricks you use to help cope with your high functioning depression? Let us know in the comments below.
你应对高功能抑郁症的方法是什么呢？请在下方留言告诉我们。
If there are other topics on high functioning depression that you would like us to cover, let us know and don't forget to subscribe. Thanks for watching.
如果你想让我们也说说你的方法，请让我们知晓，不要忘记订阅。感谢收看。
