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Hey there Psych2Goers, and welcome back to another video.
Psych2Goers，大家好，欢迎收看本期视频。
We all have different ways of dealing with stressful circumstances.
我们在面对压力环境时都有不同的应对方式。
Maybe you like to go to the gym and workout, or maybe you like to turn the music up in your car and sing along to the radio, when you're stressed out.
当你感到压力时或许你喜欢去健身房锻炼，或许你喜欢待在车里把音乐调到最大声，跟着收音机自嗨。
Either way, these two types of coping mechanisms are good and healthy, since they aren't harmful to you or others.
不管怎样，这两种应对机制都是有益的健康的，因为它们不会对你或者他人造成伤害。
But there are some unhealthy coping mechanisms that you might have due to stress, that can be harmful to you and or other people.
但有的人可能会有一些不健康的应对机制，这些机制可能会对你或者他人有害。
With that said, here are five common unhealthy coping mechanisms that you shouldn't ignore.
这里有5种大家不应忽视的常见的不健康的应对机制。
Number one, forced positivity.
第一，被迫积极。
I'm sure you've heard the term, good vibes only.
我相信你听说过这个词，要积极。
This statement and its accompanying sentiments, have become part of our societal culture.
这一声明及其伴随的情感，已经成为我们社会文化的一部分。
Of course, there's nothing wrong with having a positive mindset.
当然，拥有积极的心态并没有错。
Positivity can be a pretty powerful tool when you wanna manifest that in your life.
当你想要在你的生活中表现出来的时候，积极是一个非常强大的工具。
However, the notion of only positive vibes, have been taken to the extreme. Toxic positivity.
然而，“要积极”的概念已经走向了极端，变成了有害的积极。
Toxic positivity does not come from a place of genuine happiness, it comes from a place of denial, invalidation or minimization.
有害的积极并不是来自真正的快乐，而是来自否认、无效或者轻视。
It's an attempt to display a positive disposition at all times, even when you're not in the best of moods.
它表明你要在任何时候都要表现出积极性，即使在你心情不好的时候。
It's usually so excessive, that the toxic positivity phrases are obvious.
积极地过度了，所以自然而然变成了一种有害的积极。
Some examples of toxic positivity are, "Don't think about it, be positive. Everything will work out in the end. If I can do it, so can you." Or, "It could be worse."
有一些“有害积极”的例子，“不要去想，心态要积极。所有事情都能船到桥头自然直。如果我能做到，那么你也能。”或者，“可能会更糟。”
When you force yourself to be positive at all times, you're barring and repressing your emotions, which can lead to doubt, shame, and relational problems with others.
当你强迫自己时刻保持积极时，你就是在限制和压抑自己的情绪，这可能会导致怀疑、羞愧和与他人的关系问题。
Sometimes life just sucks, and no amount of positivity can fix it.
生活有时候就是一团糟，再多的积极情绪也无法改变它。
It's all right to be angry, jealous, annoyed or deeply upset about things. The good and the bad emotions are all part of being human.
生气、嫉妒、烦恼或深深烦恼都是正常的，不管是好的情绪还是坏的情绪，它都是人类的一部分。
Number two, isolating yourself.
第二，孤立自己。
For now, being socially distant is our safest option.
就目前而言，保持社交距离是我们最安全的选择。
But there're other ways you might be isolating yourself without realizing it.
但也有其他会让你在毫无意识的情况下孤立自己的方式。
Socially isolating yourself simply because you don't like the people who are around you, is not a healthy habit.
仅仅因为不喜欢周围的人而孤立自己，这不是一个健康的习惯。
This can make it harder for you to relate to others overall, when you do something like this.
当你这样做时，这会让你更难与他人相处。
As a species, we are social creatures and we crave and need proper connection with other people.
人类作为一种物种是社会动物，我们渴望并需要与他人建立适当的联系。
You can learn a lot from the people around you.
因为你能够从周围的人身上学到很多东西。
When you connect with others in a healthy manner through supportive conversations and good healthy talks, you're allowing yourself to grow emotionally and mentally.
当你以一种健康的方式通过支持性的和有益健康的谈话与他人交流时，你就是在允许自己在情感和精神上成长。
Fostering your mental resilience can be helpful when times of stress do arise.
当压力出现时培养心理弹性是有帮助的。
If you feel anxious in social situations, try going to an event with someone you know, or reach out to a professional therapist, who can teach you techniques to reduce the stress you feel caused by social situations.
如果你在社交场合感到焦虑，要试着去和你认识的人一起参加活动，或者寻求专业治疗师的帮助，他们可以教你一些技巧来减轻社交场合给你带来的压力。
Number three, fatalism.
第三，宿命论。
When somebody bad happens, our brains immediately embellish the event, that makes it seem like it's the worst possible thing to have ever happened to you.
当坏事发生时，我们的大脑会立即夸大这件事，让它看起来像是发生在自己身上的最糟糕的事情。
It's a mental trait that has kept humans alive for millions of years, so the same mistakes won't be repeated in need of survival.
这是一种让人类得以存活数百万年的心理特征，为了生存同样的错误就不会再犯了。
However, in our modern day society, it functions as a self-defense mechanism, you prepare for the worst just in case.
然而，在现代社会，它是一种自卫机制，做好最坏的打算以防万一。
But, this behavior might be causing you more stress than necessary.
不过，这种行为可能会给你带来不必要的压力。
High levels of stress can lead to severe mental and physical health problems, like depression and even heart disease.
高度的压力会导致严重的精神和身体健康问题，如抑郁症甚至心脏病。
A tool to help overcome this need to catastrophize would be, to allow yourself to think of the five top worst outcomes.
一种能够帮助克服这种灾难性需求的方法是，让自己去想五个最糟糕的结果。
And then, ask yourself, how likely they are to actually happen.
然后，问问自己，它们真正发生的可能性会有多大。
If you feel like a bad outcome is truly likely, then plan for that one outcome, create a plan that is flexible and doable in case it needs to change.
如果你觉得很有可能出现糟糕的结果，那就为这一结果制定计划，制定一个灵活可行的计划，以防万一需要做出调整。
This will give you a better sense of security going forward, and create less stress in your life.
这能够让你更有安全感，并在你的生活中创造更少的压力。
Number four, repressing your feelings.
第四，压抑自己的情绪。
Are you you repressing your feelings because you think that no one cares? Or that it's a waste of time?
你会不会因为觉得没有人在乎自己而压抑自己的情绪？或者觉得是在浪费时间而压抑自己的情绪？
Often, this behavior is a type of self-defense mechanism, that activates when you believe that you no longer have control over a certain situation.
通常情况下这种行为是一种自卫机制，当你觉得自己无法再能控制某一情境时它就会被激活。
Whether you choose to overreact or under react, you are not giving your emotions a chance to be aired out.
无论你选择反应过度还是反应不足，你都没有给自己的情绪一个发泄的机会。
While there should be a degree of emotional self-control in place, we should remember to be genuine with how we're feeling and express it calmly and reasonably, in a way that does not harm others.
虽然我们需要有一定程度的情绪自控能力，但我们仍需真诚地表达自己的感受，并以一种不伤害他人的方式冷静而合理地将情绪表达出来。
If you are more likely to overreact when something goes wrong, notice any physiological changes.
如果你在问题出现时容易反应过度，那么你要注意自己任何的生理变化。
Usually your body is a good indicator of how you're actually feeling.
通常身体是真实感受的一个很好的指示器。
Taking a moment to meditate and ground yourself in your body, can help you minimize stress and reduce emotional outbursts.
花点时间冥想，让自己的身体稳定下来，可以帮助你减少压力，减少情绪的爆发。
There're other ways to shake out repressed emotions, such as yelling into a pillow, dancing or working out.
还有其他的方法来摆脱压抑的情绪，比如对着枕头大喊大叫，跳舞或者锻炼。
Number five, romanticizing the past.
第五，将过去浪漫化。
The past can hold a certain appeal, when we put our nostalgic goggles on, especially when the present looks dim and not as promising.
当我们戴上怀旧的眼镜，尤其是当现在的生活看上去暗淡无光、前途渺茫时，过去会对你产生一定的吸引力。
Unfortunately, we can't resurrect the past.
不幸的是，我们无法重现过去。
Things happened and chances are, they did not happen exactly as you imagined they would.
事情发生了，机会出现了，但不会正如你所愿。
Living in a nostalgic daydream of what could have been, can rob you of opportunities that you need to be taking advantage of in your current present.
生活在怀旧的白日梦中会剥夺你的机会，你需要利用你现在的机会。
If you find yourself taking frequent trips down memory lane, figure out what specifically appeals to you about those memories, and try to recreate them in the present.
如果你发现自己经常回忆往事，找出记忆中那些吸引你的点，并试着在当下将它们重现。
The present can sometimes be dim and gray, but your perspective depends on how you choose to handle it.
现实有时是暗淡的，但你的视角取决于你如何处理它。
