1.Constantly checking your phone 不停看手机

 

A hurtful habit is being glued to our phones and checking them without even thinking about it, Vanessa says.

瓦妮莎称，随时随地把手机带在身边，下意识看手机是一种不良习惯。

 

Research by De Montfort University recently found that checking your phone regularly can make you more distracted and forgetful, and that’s not to mention the negative impact this habit can have on your mental health.

德蒙福特大学最近的研究发现，频繁查看手机会让你更容易分心和健忘，更不用说这个习惯会对你的心理健康造成负面影响。

 

Vanessa said: "Spending too much time on your phone and on social media can diminish self-esteem and breed negative thoughts.

瓦妮莎说：“在手机和社交媒体上花费太多时间会打击自尊心，滋生负面心理。”

 

"To overcome this, monitor your screen time and be mindful of who you choose to follow, which online conversations or debates you choose to join, and focus on the positive posts, rather than the negative ones.

“要克服这一点，你可以监控手机屏幕使用时间，谨慎选择关注对象以及加入哪些在线对话或讨论，关注积极的帖子，而不是消极的帖子。”

 

2.Being inside all day 整天宅在家

 

Spending the majority of your day indoors can significantly increase your risk for depression, with lack of sunlight and vitamin D contributing to depressive symptoms.

每天大部分时间呆在室内，患抑郁症的风险会明显增加，因为不晒太阳和缺乏维生素D会导致抑郁症状。

 

The natural light, change of scenery and exercise can boost your mental health, improve your mood, and increase your ability to concentrate.

自然光、变化的风景和体育锻炼有益于心理健康，能改善情绪，提高注意力。

 

3. Sleeping too little 缺乏睡眠

 

A lack of sleep can leave us feeling a little ropey, and this Vanessa says, is because sleep deprivation¹ leads to low mood, difficulty concentrating, irritability², and getting more easily overwhelmed, which can negatively impact your mental health.

缺乏睡眠会让我们状态很差，瓦妮莎说，这是因为睡眠不足会导致情绪低落、注意力不集中、易怒，容易崩溃，这会对你的心理健康产生负面影响。

 

She explained: "Just one week of disturbed or poor sleep can increase stress levels, anger, and feelings of sadness, and it is a vicious cycle, with each of these factors making it more difficult to fall and stay asleep.

她解释称：“仅仅一周的低质量睡眠就会增加压力、愤怒和悲伤的情绪，这是一个恶性循环，每个因素都会使入睡和保持睡眠更加困难。”

 

"Using techniques to relax and unwind before bed will help you to develop a sleep routine that works for you, helping³ you to feel energized⁴ and more positive during your waking hours."

“睡前运用一些技巧放松身体，有助于养成适合自己的睡眠习惯，帮助你在清醒时保持充沛精力和积极情绪。”

 

4. Bad die 不良饮食习惯

 

High-sugar, processed foods like cakes, bread, and biscuits, as well as red meat can substantially raise the risk for depression and eating these sorts of foods on a regular basis could be one of the reasons your mental health is suffering.

高糖饮食，蛋糕、面包、饼干等加工食品，以及红肉会大大提高患抑郁症的风险，经常吃这类食物可能影响你的心理健康。

 

"Studies have shown that eating these foods in large quantities, as well as low amounts of fruits and vegetables is associated with an increased risk of depression and mood disorders⁵.

研究表明，大量食用此类食物，且水果和蔬菜摄入较少，会增加患抑郁症和情绪障碍的风险。

 

"To positively⁶ impact your mental health, pay close attention to the foods you are fuelling your body and mind with, and opt⁷ for a diet full of fruits, vegetables, and wholegrains", Vanessa said

瓦妮莎说：“要对你的心理健康产生积极影响，就要密切注意你的身心所需的食物，选择富含水果、蔬菜和全麦的饮食。”

 

5. Lack of exercise 缺乏锻炼

 

Exercising is brilliant for reducing stress and the feel-good endorphins released by exercise can be an instant mood-booster.

锻炼有助于缓解压力，锻炼时会释放令人愉悦的内啡肽，可以让人心情瞬间变好。

 

Vanessa states that regular exercise can also help improve your energy levels and motivation, increasing feelings of happiness and reducing symptoms of depression, anxiety, and stress.

瓦妮莎说，经常锻炼也能提高你的体能和动力，增加幸福感，减少抑郁、焦虑和压力。

 

She said: "For maximum benefit, try to do at least 30 minutes of exercise three to five times a week.

她说：“为了达到最佳效果，每周尽量运动三到五次，每次至少30分钟。”

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