心理學(xué)專家瓦妮莎?格巴德指出，一些不良生活習(xí)慣不僅危害身體健康，也影響心理健康。你可能還沒意識(shí)到，下面5個(gè)日常生活習(xí)慣會(huì)給你帶來負(fù)面的情緒，讓你變得更沮喪頹廢。

1.Constantly checking your phone
不?？词謾C(jī)

A hurtful habit is being glued to our phones and checking them without even thinking about it, Vanessa says.
瓦妮莎稱，隨時(shí)隨地把手機(jī)帶在身邊，下意識(shí)看手機(jī)是一種不良習(xí)慣。

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.
德蒙福特大學(xué)最近的研究發(fā)現(xiàn)，頻繁查看手機(jī)會(huì)讓你更容易分心和健忘，更不用說這個(gè)習(xí)慣會(huì)對你的心理健康造成負(fù)面影響。

Vanessa said: "Spending too much time on your phone and on social media can diminish self-esteem and breed negative thoughts.
瓦妮莎說：“在手機(jī)和社交媒體上花費(fèi)太多時(shí)間會(huì)打擊自尊心，滋生負(fù)面心理?！?/p>

"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.
“要克服這一點(diǎn)，你可以監(jiān)控手機(jī)屏幕使用時(shí)間，謹(jǐn)慎選擇關(guān)注對象以及加入哪些在線對話或討論，關(guān)注積極的帖子，而不是消極的帖子?！?/p>

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.
每天大部分時(shí)間呆在室內(nèi)，患抑郁癥的風(fēng)險(xiǎn)會(huì)明顯增加，因?yàn)椴粫裉柡腿狈S生素D會(huì)導(dǎo)致抑郁癥狀。

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、變化的風(fēng)景和體育鍛煉有益于心理健康，能改善情緒，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 deprivation leads to low mood, difficulty concentrating, irritability, and getting more easily overwhelmed, which can negatively impact your mental health.
缺乏睡眠會(huì)讓我們狀態(tài)很差，瓦妮莎說，這是因?yàn)樗卟蛔銜?huì)導(dǎo)致情緒低落、注意力不集中、易怒，容易崩潰，這會(huì)對你的心理健康產(chǎn)生負(fù)面影響。

Note:
ropey 差勁的，不夠好，不舒服的

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.
她解釋稱：“僅僅一周的低質(zhì)量睡眠就會(huì)增加壓力、憤怒和悲傷的情緒，這是一個(gè)惡性循環(huán)，每個(gè)因素都會(huì)使入睡和保持睡眠更加困難?！?/p>

"Using techniques to relax and unwind before bed will help you to develop a sleep routine that works for you, helping you to feel energized and more positive during your waking hours."
“睡前運(yùn)用一些技巧放松身體，有助于養(yǎng)成適合自己的睡眠習(xí)慣，幫助你在清醒時(shí)保持充沛精力和積極情緒?！?/p>

4. Bad diet
不良飲食習(xí)慣

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.
高糖飲食，蛋糕、面包、餅干等加工食品，以及紅肉會(huì)大大提高患抑郁癥的風(fēng)險(xiǎn)，經(jīng)常吃這類食物可能影響你的心理健康。

"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 disorders.
研究表明，大量食用此類食物，且水果和蔬菜攝入較少，會(huì)增加患抑郁癥和情緒障礙的風(fēng)險(xiǎn)。

"To positively impact your mental health, pay close attention to the foods you are fuelling your body and mind with, and opt for a diet full of fruits, vegetables, and wholegrains", Vanessa said
瓦妮莎說：“要對你的心理健康產(chǎn)生積極影響，就要密切注意你的身心所需的食物，選擇富含水果、蔬菜和全麥的飲食?！?/p>

5. Lack of exercise
缺乏鍛煉

Exercising is brilliant for reducing stress and the feel-good endorphins released by exercise can be an instant mood-booster.
鍛煉有助于緩解壓力，鍛煉時(shí)會(huì)釋放令人愉悅的內(nèi)啡肽，可以讓人心情瞬間變好。

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.
瓦妮莎說，經(jīng)常鍛煉也能提高你的體能和動(dòng)力，增加幸福感，減少抑郁、焦慮和壓力。

She said: "For maximum benefit, try to do at least 30 minutes of exercise three to five times a week.
她說：“為了達(dá)到最佳效果，每周盡量運(yùn)動(dòng)三到五次，每次至少30分鐘?！?/p>

來源：《太陽報(bào)》
編輯：董靜