(单词翻译:单击)
Hey, Psych2Goers! Welcome back to another brand new video!
嘿，Psych2Goers！欢迎回来。
Do you find it hard to follow some of the self-care routines advertised outside?
你有没有发现自己很坚持做外面宣传的那些自我护理小招？
Whether it's because you don't know what you need to do, or because you're just too busy all the time, like many others, you keep putting off your self-care plans for later.
可能因为你不知道自己要做什么，或者因为太忙了，但是不管怎么样，就像很多人一样，你会一直把自我护理的计划推迟到以后。
But taking some time for yourself is incredibly beneficial for your mental health and general well-being, and it can be surprisingly easy to do.
但是，留点时间给自己对心理健康和整体的幸福感是非常有益的，而且做起来很容易。
Although self-care varies from person to person, certain aspects, such as reducing stress, eating better, and getting enough sleep, serve as the foundation for self-care.
虽然每个人的自我护理都不一样，但某些地方，比如减压，吃得更好，获得充足的睡眠，是自我护理的基础。
So if you don't know where to start, here are five simple self-care tips to help you become a better you.
所以，如果你不知道从哪里开始，这里有五个简单的自我护理技巧，可以帮助你成为更好的自己。
Number One: Make a sleep routine
第一：按时睡觉
Do you have a consistent time to go to bed?
你有按时睡觉的习惯吗？
Practicing self-care is easier when you create a routine because it mentally prepares you to disconnect.
当你养成习惯时，自我护理会更加容易，因为这会让你在心理上做好脱离的准备。
And it's especially helpful when it comes to going to bed.
尤其是在睡觉的时候。
If you find that you have trouble falling asleep, try to create a plan that prepares you for bedtime.
如果你发现自己难以入睡，试着制定一个睡前计划。
Drinking water before bed or reading a book to wind down are some things you could try.
你可以尝试睡前喝水或阅读书籍来放松自己。
Some even say that dimming the lights before sleeping works well as it signals your brain to start producing melatonin, the sleep hormone.
甚至有人说，睡前把灯光调暗效果很好，因为这表明你的大脑开始产生褪黑激素，睡眠激素。
This tip works great especially if you spend hours in front of a computer.
这个建议非常有用，尤其在你看几个小时的电脑时。
Number Two: Eat Mindfully
第二：谨慎进食
Are you mindful of what you eat?
你留意过自己吃的东西吗？
While working out is always mentioned in self-care articles, what you put into your body is also equally important.
虽然在有关自我护理的文章中会经常提到锻炼，但摄入身体的食物也同样重要。
Apart from how it affects your physical wellbeing, it also can play a role in your mental health.
它不只会影响你的身体健康，还会影响你的心理健康。
Consider the 100 million nerve cells that line your gastrointestinal tract that is in constant communication with your brain.
想想那些排列在你的胃肠道上的一亿个神经细胞，它们始终和你的大脑相连接。
According to an article published in 2017, inflammation of your bowels may be one of the causes of issues like stress, anxiety, and depression.
2017年发表的一篇文章称，患肠道炎症的原因之一可能是由压力、焦虑和抑郁等造成的。
Ultimately, you might want to consider making it your goal to eat better to feel better rather than only to look better.
最后，你可能会考虑把吃得更好作为你的目标，而不仅仅是为了看起来更好。
Number Three: Create and enforce boundaries.
第三：建立并加强界限。
Do you set boundaries with other people?
你会和别人划清界限吗？
While some may falsely believe that boundaries exist to deliberately exclude certain types of people from your life, it doesn't.
虽然有些人可能错误地认为界限的存在是有意将某些类型的人排除在你的生活之外，但事实并非如此。
Although it can end up doing that, boundaries primarily exist as a reminder that you need to take care of yourself first.
虽然最终可能会这样，但界限的存在主要是为了提醒你首先要照顾好自己。
They serve as guidelines for other people on how they should approach and treat you.
这可以作为别人如何对待你的指导方针。
It can also save you from a lot of emotional or mental distress and help you foster better relationships with other people.
它还可以帮助你从许多情感或精神上的痛苦，并帮助你培养更好的人际关系。
Number Four: Disconnect
第四：离线
Are you always plugged into your computer or your phone?
你是不是离不开电脑和手机？
This may be difficult to do, especially with how much your work and personal life require you to be online all the time, but taking time to disconnect is important for your mental well-being.
这可能很难做到，特别是你的工作和个人生活需要你一直在线，但花时间断开电脑和手机对你的精神健康很重要。
Whether it's because your scrolling through your phone to look at the news, social media, or because of work, looking at your screens for a long period of time without breaks is an unhealthy habit.
无论是因为你刷手机看新闻、社交媒体，还是因为工作，长时间盯着屏幕不休息都是一种不健康的习惯。
This is why it's crucial you spend some time offline as well.
所以花点时间进入离线状态也很重要。
Perhaps, you can go for a walk, do some yoga, or get involved in a hobby.
或许，你可以去散步，做瑜伽，或者投入一种爱好。
Whatever it is, being disconnected from your screens from time to time can help you clear your mind and relieve stress.
不管出于什么目的，偶尔和屏幕断开连接可以帮助你理清思路，缓解压力。
Number Five: Organize, inside and out
第五：从内到外收拾好
What does your room look like?
你的房间是什么样子的？
The environment around you can have an effect on your mental health.
周围的环境会对你的心理健康产生影响。
Researchers have shown that a disorganized home can actually contribute to depression, anxiety, and weight gain.
研究人员已经表明，杂乱无章的家庭实际上会导致抑郁、焦虑和肥胖。
So if you find yourself surrounded by a lot of clutter and mess, it may be time to start organizing the things around you.
所以，如果你发现自己被一大堆乱七八糟的东西包围着，那么或许是时候开始对周围的东西进行整理了。
Whether it's following the ways of Marie Kondo by looking at what sparks joy or just sorting through your things one by one,
可以像近藤麻理惠那样看看那些能让你开心的东西，或者把所有的东西都好好整理一下。
you can start to take the steps to create a more tidy and clean environment for yourself and your mental well-being.
但是不管怎样，你都要采取措施，为自己和自己的精神健康创造一个更整洁、干净的环境。
Number Six: Do something you love
第六：做自己喜欢做的事
Are there hobbies that you love doing?
你有喜欢做的爱好吗？
When most people think about self-care, it's probably something that involves dancing around to your favorite music with a face mask on.
当大多数人想到自我护理的时候，他们可能会带上面具，跟着最喜欢的音乐跳舞。
While you might think it's cheesy, the point is that you're doing something fun.
虽然你可能觉得这很俗气，但关键是你在做一些有趣的事情。
Ultimately, self-care is about you, so do something that makes you happy.
最终，自我护理是关于你自己的，所以做一些能让自己快乐的事情吧。
Whether it's reading a book, or going for a run, as long as you're not harming yourself or other people, doing something you love and making yourself happy is essential in caring for yourself.
无论是读书，还是跑步，只要不伤害自己或他人，那就做一些自己喜欢做的事情吧，让自己快乐是照顾自己的必要条件。
