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Self-harm is painted as a particular portrait of sketched lines across arms and scars that don't heal
自残被描绘成手臂上的刀痕并且伤疤不能痊愈
but there are other ways to self-harm that aren't as openly discussed.
但也有其他不被公开讨论的自残方式。
The Oxford Dictionary defines self-harm as the deliberate injury to oneself
《牛津字典》对自残的定义是蓄意伤害自己
typically as a manifestation of a psychological or psychiatric disorder. The key word there being deliberate.
通常作为一种心理或精神障碍的表现。这里的关键词是‘故意的’。
Everyone has unhealthy habits but if the intention is to hurt yourself, then it becomes a type of self-harm
每个人都有不健康的习惯，但如果其目的是为了伤害自己，那么就会变成一种自残的行为
so how do we stop these dangerous habits?
所以我们要怎样停止这些危险的习惯呢？
The first step to combatting them is materializing them, changing the label from bad habits to things that damage.
对抗它们的第一步就是将它们具体化，将坏习惯的标签变成有害的东西。
Here are five ways that you're self-harming. Before we begin we at Psych2go want to give each and every one of you a big THANK YOU.
以下是五种自残的方式。在开始今天的节目前，我们首先想谢谢大家。
With your support, we are able to produce high quality content and reach our goal of making psychology more accessible to everyone.
因为大家的支持，我们才能制作出高质量的内容，并达到我们的目标—让心理学触手可及。
Before we get started, today's video is made possible by the Great Courses Plus,
首先本期节目由Great Courses Plus赞助播出，
it's an on-demand video learning service where you can enjoy lectures on-the-go,
这是一个按需视频学习服务，你可以随时观看，
taught by top award-winning professors from Ivy League universities and schools around the world. Now let's get started on today's video.
该节目的老师都是来自常青藤联盟大学和世界各地学校的顶级获奖教授。现在让我们开始今天的内容吧。
1. Sleep deprivation.
1. 睡眠剥夺。
A common symptom of depression can be oversleeping but another sign can be willful insomnia.
抑郁症的一种常见症状是过度睡眠，另一个症状是故意失眠。
When you stay awake because you don't believe you deserve rest or you feel a compulsion to keep yourself up, it becomes an act of self-harm.
当你因为觉得自己不应该休息或有强迫自己保持清醒的冲动时，这就变成了一种自残行为。
Lack of sleep can cause moodiness, poor concentration, poor memory, worsens symptoms of depression hallucinations and even death.
睡眠不足会导致情绪低落、注意力不集中、记忆力下降，还会加重抑郁、幻觉的症状甚至死亡。
2. Excessive exercise
2. 过度运动。
Self-harm can be used to force feeling when everything feels numb.
当一切感觉麻木时，自残可以用来强迫感觉。
In the wise words of Elle Woods from Legally Blonde, exercise gives you endorphins and endorphins make you happy.
用《律政俏佳人》中的Elle Woods的话来说，运动能给你带来内啡肽，内啡肽让你快乐。
But when there is no other way to feel content in your life, endorphins can become addictions.
但是当你的生活中没有其他的方式让你感到满足时，内啡肽就会让你上瘾。
Over-exercising can cause problems in the heart and blood vessels, bone problems, arrhythmia and weaken the immune system.
过度运动会导致心脏和血管问题、骨骼问题、心律失常并削弱免疫系统。
Doctors recommend that you limit exercise to an hour a day unless you are an athlete and have a regimen that specifies, otherwise.
医生建议大家每天运动时间不超过一小时，除非你是一名运动员并有专门的养生法。
3. Over or under eating.
3. 吃得过多或过少。
While over-and-under eating are signs of eating disorders that can go hand-in-hand with self-harm.
虽然饮食不足或过多是饮食失调的迹象，但这也和自残有关。
Forcing yourself to eat when you don't want to or not eating enough is dangerous.
强迫自己在不想吃或吃得不够时吃东西是很危险的。
Binge eating can cause stress, heart disease, pain in the back and joints and worsens symptoms of depression.
暴饮暴食会导致压力、心脏病、背部和关节疼痛，并加剧抑郁症状。
Under eating can cause extreme weight loss, elevated liver enzymes, fatigue, dizziness and even death.
饮食不足可以导致体重大幅下降、肝酵素升高、疲劳、头晕甚至死亡。
4. Isolation.
4. 独处。
Whether you're an introvert or an extrovert, everyone needs some form of human interaction.
不论你是外向者还是内向的人，每个人都需要某些形式的人际互动。
Forcing yourself to be alone and missing opportunities because you can't feel anything
因为感觉不到任何东西或你认为自己不值得快乐
or you think you don't deserve to have fun is destructive.
就强迫自己独处并错过机会是有害的。
Studies have shown that prolonged isolation can raise blood pressure and make you more susceptible to diseases.
研究已经表明长时间的独处会增加血压，让你更容易生病。
It can cause headaches, dizziness and sweat.
会导致头痛、眩晕和出汗。
In extreme cases, people who have undergone absurd amounts of solitary confinement
在极端的情况下，那些经历了大量的单独监禁的人
were found to grow severely anxious and even hallucinate.
会变得极度焦虑甚至产生幻觉。
In one study, the effects of isolation stayed present even after they were released.
在一项研究中，隔离的影响甚至在他们被释放后仍然存在。
5. Triggering yourself.
5. 触发事物。
Triggers are defined as things that retrigger trauma in the form of flashbacks
触发事物被定义为以回忆或压倒性的悲伤、焦虑或恐慌情绪的形式
or overwhelming feelings of sadness, anxiety or panic. It is best to avoid your triggers whenever possible.
重新触发创伤。最好是尽可能避免触发事物。
However, some people use their triggers as a form of self-harm, purposefully seeking out things that will affect them adversely.
但一些人会将他们的触发事物当做一种自残形式，故意寻找那些对他们有消极影响的事情。
Everyone's triggers and their effects are different but no one should seek them out.
每个人的触发事物和影响都不同，但大家不应该去寻找它们。
Forcing yourself to experience symptoms that will hurt you is never okay.
强迫自己去体验那些会伤害你的症状是绝对不行的。
If you are experiencing any of the above urges, please talk to a loved one, licensed professional or helpline.
如果你正在经历以上任何情况，请一定和爱人、专家谈谈或拨打热线。
No one deserves to be in pain no matter what your self harming impulses are telling you.
无论你的自我伤害冲动告诉你什么，没有人应该处于痛苦之中。
We at Psych2go urge you to seek help because it will get better
我们希望大家去寻求帮助，事情会变好的。
We know that phrase tends to sound like a broken record but one day it will be your favorite song and you should be around to hear it.
我们都知道这句话听起来像重复的废话，但总有一天它会成为你最喜欢的歌，你应该在你身边听它。
We want to become a safe place for you so feel free to share your story in the comments below
我们希望成为一个安全的地方，让大家可以随心所欲在下方分享自己的故事。
If you thought this video was helpful, please give us a like
如果你觉得本期视频有帮助，请给我们点赞
and be sure to subscribe for more psychology related content and as always thanks for watching.
一定要订阅我们的频道观看更多内容，一如既往，感谢收看。
