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You know what I hate 你知道我讨厌什么吗？
everything 什么都讨厌
Wow okay，someone's in a dark place 好吧 看来某人内心很黑暗
sure what I was gonna say is overthinking 的确 我接下来要讲的是过度思考
it probably comes as no surprise to anyone who knows me 了解我的人可能不会觉得惊讶
but I overthink everything 但我会对什么事情都想太多
anything really 说真的 所有事情
and sometimes I can't help it 有时候我真的忍不住不去想
because engaging in self-reflection and expressing my findings 因为自我反省和表达我的新发现
is kind of what I do for a living 几乎是我生活的全部
I mean it's what I'm doing right now 就像我现在正在做的事情
but I do know that there is a very very healthy line between 但我又确实知道有一个非常健康的界限
insightful introspection and just overthinking like hell 在深刻的反省和没完没了的思考之间
and the negative effects are really bad 思虑过度的负面影响的确非常糟糕
I mean seriously 我说真的
studies have shown that rumination leads to depression anxiety 研究已经表明沉思会导致抑郁 焦虑
binge drinking，binge eating，inability to sleep and self-harm 酗酒 暴饮暴食 失眠和自残
I have had every single symptom of the danger of dwelling 每一个症状我都有过 多想带来的这些危害我也都经历过
and yet I can't quite kick the habit of it 到现在我还是不能完全改掉这个习惯
especially when it's silly 特别是很愚蠢的想法出现时
even when it's silly like analyzing the punctuation of a text message 甚至是蠢到分析一条短信的的标点符号
wait she used a period 等等 她用的是句号
Does that mean she's mad？ 是不是表示她生气了？
no one uses period right？ 没人会用句号 不是吗？
oh my god maybe I should analyze her previous texts to see 我的天哪 也许我该分析下她之前发给我的短信
if she used that to establish a base of what her a normal text some behavior is 看看她平常发短信的习惯是怎么样的
that way I know if this use of a period 这样我就能够知道她把这个句号
and the specific sentence has any significance 用在这句话的末尾是否有什么特别的含义
yes that is a good using my time 是的 我得好好利用时间来分析分析
although to be fair 尽管公平来讲
like periods and text messages are kind of ominous and rare right？ 像发短信加句号是有点不好的征兆 而且也很少见
right Kat？ 不是吗 凯特？
I just want people to know that it's real 我只是想让大家知道这是真的
cuz my friend Kat 因为我的朋友凯特
actually puts periods at the end of every single one of her sentences and texts 会在每句话和每条短信的末尾都加上一个句号
and I didn't notice it before like the other day 我一直没有注意到过 直到某一天
and was like she's mad at me 好像她对我生气了
she hates me there's something wrong and so 她讨厌我了 是不是出什么事了
but then I realized like I analyzed all of your text message 但是后来我意识到 我分析了你所有的短信
and found out that you had a period in every one 发现你每句话的末尾都加了句号
but then I looked at all my other text messages 然后我看了其他人发给我的所有短信
and nobody else really uses it unless it's necessary so 发现除非真的有必要 不然没有人会用句号
just everyone knows it's real 说这个只是为了让大家知道这是真的
it's exhausting 这很累
once I get into the cycle of overthinking 一旦我进入到了过度思考的循环当中
I'll ask myself the same negative self blame question 我就会在这一天中反反复复地问自己
over and over and over again throughout the day 同一个否定并且自责的问题
oh is it okay that I said that last night 噢 我昨晚那样说合适吗？
I shouldn't have said that 我不该那样讲的
Am I being difficult？ 我是不是太难相处了？
Does everyone think that I'm difficult？ 是不是大家都觉得我很难相处？
Am I hard to get along with？ 我是不是太难相处了？
maybe I'm in the wrong way 也许是我用错了方法
I don't think I'm being difficult 我不觉得自己难相处
why would I be difficult？ 为什么我会这么难相处？
Does everyone hate me? 大家都讨厌我吗？
everyone must hate me 大家肯定都讨厌我
I'll never get it right 我永远都做不好
should I apologize？ 我应该去道歉吗？
if you're an over-thinker，know this 如果你会想太多 要知道这点
I read this one line in a study 我在一项研究中读到了一句话
and it really helps shape like how I think about overthinking now 真的帮我形成了现在我对思考过多的看法
and it's that your psychological response to an event 就是 你对某一事件的心理反应
is actually more important than what happened to you 其实比发生在你身上的事重要得多
so if you can't train your brain to stop overthinking 所以如果你无法控制自己的大脑不去多想
you're giving yourself negative mental health consequences 你的心理健康就会受到负面影响
I don't know about you 我不知道你们是怎样的
but I already got plenty of those 但我已有大量这样的问题
I don't need anymore 我已经不再需要这样了
so what can we do？ 所以我们能怎么做呢？
well，number one，practice mindfulness 第一 练习正念减压法
I know，I know I'm always like 我知道 我知道 我总说
therapy and meditation will fix everything 治疗和冥想能治好一切
but it's kind of true 但这是真的
2017 has been the worst battle with depression of my life 2017年是我生命中与抑郁症抗争最激烈的一年
with seasonal depression being like a nice little cherry on top 季节性的抑郁症就像一颗漂亮的小樱桃
so I'm trying to be very very diligent 所以我费尽心血
about giving myself ten to twenty minutes of mindful practice every single day 每天给自己十到二十分钟的时间练习正念
you can't train your mind without actually putting the work into it 你不付出实际行动 就训练不了自己的意识
so whether you're using the headspace app 所以不管你是用这种类似的软件
or YouTube guided meditations 油管上的冥想引导视频
or just your timer on your phone 还是手机里的计时器
find what works for you 找到对自己最有用的方法
you can have your brain acknowledge and let go of thoughts 你可以确认并清空大脑中的思绪
and the more practice you put into that 你练习得越多
the more easily you can disassociate yourself from the negative ones 你就能够越容易从消极想法中抽离出来
two,be active 第二 活泼些
the only reason we have time to overthink is because we have time to overthink 我们会多想的唯一原因 就是我们有时间去多想
so be physical be creative 所以让身体动起来 发挥创造力吧
last month I picked up water coloring to keep myself occupied 为了充实自己 上个月我学习了水彩
it's penguining to look a lot like Christmas 这幅企鹅画一看就很像圣诞节
have a chill holiday 寒冷的假期
we're gonna have a narly time in Iceland我 们马上要去冰岛度过非常愉快的时光
whether that's picking up painting or going for walks 不管是学习绘画 散步
or reading books or getting hella jacked at the gym 看书 去健身房健身
don't give your mind the luxury of chewing on something longer than it should 不要给大脑过多消耗某些事情的时间
and three if you absolutely have to think about it 第三 如果你真控制不住要去想
practice compassionate problem-solving 练习富有同情心 去练习解决问题
so if I feel really bad that I hurt someone's feelings 所以如果我因为伤害了某人的情绪而感觉特别不好时
instead of beating myself up about it over and over 不要一遍又一遍地责怪自己
instead I should ask myself 而是应该问问自己
what can I do about it？ 我能做些什么？
how can I learn from this experience？ 我能从中学到什么?
and how can I prevent it from happening again? 我该怎么阻止这样的事情再次发生？
so that instead of continually giving myself the message 所以不要一直不断地告诉自己
that I suck and I'm an awful person 我太差劲了 我做得太失败了
I'm focusing on correcting a behavior or a mistake 而是专注于纠正自己的行为或错误
and encouraging myself to be better because of it 并鼓励自己因为它我能做得更好
so what about you？ 那么你们呢？
are you an over-thinker？ 你们会多想吗？
and if so stop right there 如果会 请到此为止