? ? ? ?克里斯汀.貝爾，因《冰雪奇緣》安娜配音等被大家熟知。2016年開始公開談?wù)撍龑?duì)抗抑郁和焦慮的經(jīng)歷。此視頻是近期她談?wù)摰挠嘘P(guān)抑郁和焦慮的感受和生活。

She shares her ongoing journey with self care and acceptance. She also talks about speaking openly and honestly with her children, struggling with anxiety, and talking about depression in her family with her mom.

她談到自己的焦慮感受：我們只記得消極感受，而不是積極的，當(dāng)情緒焦慮時(shí)，完全無法做決定，一整天都很消極。

她的建議：

1、表達(dá)出來，越是難以開口或者難受的感受，越要去關(guān)注和重視，和你周圍的朋友親人，心理醫(yī)生，心理專家去談?wù)撟约旱母惺?，去尋求幫助，去盡力解決問題，在這個(gè)過程中你會(huì)找到共鳴和幫助你的人，你會(huì)釋懷，不會(huì)讓壓抑的情緒影響你的生活和決策。

2、即使你不是患者，也倡導(dǎo)希望大家能敞開心扉，為別人提供心理幫助，在別人需要你的時(shí)候，做一個(gè)肩膀，自我關(guān)懷，也要相互關(guān)懷，這個(gè)社會(huì)是一個(gè)集體，不要孤立自己，如果每個(gè)人都貢獻(xiàn)一點(diǎn)，生活會(huì)很美好。

https://www.bilibili.com/video/BV1SG4y197ed/

【英文演講正文】

I have to know how my brain works in order to catch it from doing bad things.'Cause the brain is really tricky and it will tell you things that aren't true.

我必須知道我的大腦是如何工作的，才能從不好的經(jīng)歷中吸取教訓(xùn)。因?yàn)榇竽X真的很狡猾，它會(huì)告訴你一些不真實(shí)的事情。

And so knowing that, I would remember a negative experience more than I'd remember a positive, I would really make it my mission to go, "Okay, but the positive experiences with that person were equal." I'm gonna choose to let that negative experience go.

因此，知道了這一點(diǎn)，我會(huì)記住消極的經(jīng)歷，而不是記住積極的經(jīng)歷，我真的會(huì)把這些作為我的任務(wù)，“好吧，但與我記住積極經(jīng)歷是一樣的?！蔽視?huì)選擇讓負(fù)面經(jīng)歷消失。

It's hard into words, honestly, and it feels different at different times.

老實(shí)說，這很難用語言表達(dá)，而且在不同的時(shí)候感受也不一樣。

When my anxiety is high, it feels like an absolute inability to make decisions.Like, I would rather not do something than decide what to do.

當(dāng)我的焦慮情緒高漲時(shí)，感覺自己完全無法做決定。比如，我寧愿什么也不做也不愿去決定做什么。

And it's almost paralyzing which is odd 'cause it seems like it's simple.Do you wanna go on a walk or sit on the couch and watch TV? And I'm like, I can't figure that out.I don't have the brain power.It feels like decision fatigue.

這幾乎讓人麻痹，很奇怪，因?yàn)榭雌饋砗芎唵蔚氖隆Ｄ阆肴ド⒉竭€是坐在沙發(fā)上看電視？我想了，我想不通。我沒有思考能力了。這感覺像是決策疲勞。

And then depression is different.My version of it feels very restricted.Like, if you're trying to put on like a latex glove?that's way too small for your hand.

然后抑郁癥就不同了。我描述的這個(gè)感受很受約束。比如，你想戴上乳膠手套，但是太小了帶不上。

Also, it sort of coincides with this feeling of not being excited about anything, which again, on a day when you feel great or even normal you can get excited about things.

而且，與這種對(duì)任何事都不感興趣的感覺一致的，在你感覺良好甚至正常的一天，你會(huì)對(duì)任何事感到興奮。

Like you're like, "Oh, I'm gonna have pizza today or I'm gonna see a friend today."All of the fun things about life.And when I'm having depression, it's like none of those things are exciting or seem worth it.

就像你說：“哦，我今天要吃披薩，或者我今天要去見朋友?！鄙钪谐錆M有趣的事情。當(dāng)我陷入沮喪時(shí)，這些事情似乎都不令人興奮，也不值得擁有。

So there's this real disconnect because I know logically that should be a feeling that induces some happiness, but it's like, my depression will not let me recognize those feelings.

所以這真的是脫節(jié)的，因?yàn)閺倪壿嬌现v，這應(yīng)該是一種能帶來快樂的感覺，但沮喪的感受不會(huì)讓我認(rèn)識(shí)到這些感覺。

At 40, I don't like believe anything should be taboo anymore.Like I talked to my kids about sex and yes, they're very young but they wanted to know how they got here, and we talked about it, and they were grossed out and left the room, and that's fine.

40歲時(shí)，我不認(rèn)為有什么事情應(yīng)該是禁忌。就像我和我的孩子談?wù)撨^性，是的，他們很年輕，但他們想知道是如何來到這里的，就談?wù)摿诉@件事，他們?nèi)淌懿涣穗x開房間，這沒問題。

But I think that anything that's taboo and hard to talk about should be some of the first priorities you should be talking about with the support sysms in your life.

但我認(rèn)為，任何禁忌和難以談?wù)摰氖虑槎紤?yīng)該放在第一位，在生活中，你應(yīng)該和你周圍支持你的人們談?wù)撨@些。

I wish that I had known as a person in the public eye to talk about it publicly at an earlier date.

我希望我作為一個(gè)公眾眼中的人，早點(diǎn)公開談?wù)摯耸隆?/p>

I had been acting and doing publicity for a while and I was at the last stretch of two movies of a press tour.

有段時(shí)間我一直在演戲和做宣傳，我的2部電影的新聞發(fā)布會(huì)處于尾聲。

And I had done all these interviews and I was lying in bed about to do Sam Jones, which is a long form interview.Like it's like a 45 minute to an hour sit down.So, you better be prepared to talk.

我做了所有的采訪，我躺在床上準(zhǔn)備做薩姆·瓊斯，這是一個(gè)很長的采訪。就像45分鐘到一小時(shí)的靜坐。所以，你最好做好說話的準(zhǔn)備。

And I said to my husband,"God I have nothing to talk about. I feel exhausted. Like I've said every story about my life."

我對(duì)丈夫說：“天啊，我沒什么好說的。我感到筋疲力盡?！?。就像我說了我生活中的每一個(gè)故事一樣?！?/p>

And he said, "Why don't you talk about your struggle with anxiety and depression?"And it like was a huge light bulb.I was like, "I've never done that."I was experiencing the same thing that everyone was which is like, "Well, just don't talk about that."

他說：“你為什么不談?wù)勀闩c焦慮和抑郁的斗爭？”就像是一個(gè)靈感的啟發(fā)。我想，“我從來沒有這樣做過?！蔽医?jīng)歷了和每個(gè)人一樣的事情，就像“好吧，不要談?wù)撨@個(gè)?！?/p>

And then I just felt so inauthentic and irresponsible to have been presenting this like bubbly happy person, which is someone that I cultivate and I nurture and I try really hard to exist as, and I just wasn't being honest with the people, like the girls who may look up to me.

?然后，我覺得自己是如此的不真實(shí)和不負(fù)責(zé)任地呈現(xiàn)出自己是一個(gè)充滿幸?？鞓返娜?，這個(gè)人是我栽培和養(yǎng)育的，我真的很努力地以自己的身份存在，我只是對(duì)人們不誠實(shí)，像那些可能會(huì)尊敬我的女孩。

And so I was like, "Okay, I'm just gonna talk about it."And so I don't even think that Sam knew but during that interview, I was like, actually, for a period of my life and periods and often and sometimes just on a random Wednesday, I feel this way.

所以我想，“好吧，我只是想談?wù)劧?。”所以我甚至不認(rèn)為山姆知道，但在那次采訪中，實(shí)際上，在我一生中的一段時(shí)間里，有時(shí)甚至在一個(gè)隨機(jī)的星期三，我都有這樣的感覺。

And then we started to get more in depth and I found myself really happy to be admitting all of it.

然后我們開始更加深入，我發(fā)現(xiàn)自己真的很高興能承認(rèn)這一切。

And the response I got from that interview was like astounding to me.Like so many people saying, "I've felt that way too. Thank you for saying it out loud.You gave me the courage to say it out loud." Which I did practically nothing other than do what I should do which is be honest and authentic.

我從那次采訪中得到的回應(yīng)讓我感到震驚，就像很多人說的那樣，“我也有這種感覺。謝謝你大聲說出來，你給了我勇氣大聲說出來”。事實(shí)上，我只做了我應(yīng)該做的事情，這是誠實(shí)和真實(shí)的。

It was a huge turning point in my life. I just felt a huge sense of responsibility. And so I kept talking about it and I talk about it a lot.

這是我生命中的一個(gè)巨大轉(zhuǎn)折點(diǎn)。我只是感到一種強(qiáng)烈的責(zé)任感。所以我一直在談?wù)撍?，我?jīng)常談?wù)撍?/p>

And here we are.

我們在這

I started noticing like a feeling of being disconnected when I was probably 18 or 19.I moved out of Detroit and to New York when I just turned 18 I was like two weeks into being 18.

當(dāng)我大概18歲或19歲時(shí)，我開始注意到一種被切斷聯(lián)系的感覺。當(dāng)我剛滿18歲時(shí)，我從底特律搬到了紐約，那時(shí)我只有兩個(gè)星期才年滿18歲。

And I was so excited.It was all I wanted to do.I was going to NYU, I was studying musical theater,I was living in this beautiful like melting pot cultural city and seeing Broadway shows each night.It was wonderful.

我很興奮。這是我想做的一切。我要去紐約大學(xué)，我在學(xué)習(xí)音樂劇，我住在這座美麗璀璨的文化城市，每晚都會(huì)看百老匯演出。太棒了。

I just felt like if I wrote my life down on paperI had so many opportunities, so much privilege so much access to happiness, and yet my feelings were not that.

我只是覺得如果我把我的生活寫下來，我有那么多的機(jī)會(huì)，那么多的優(yōu)惠待遇，那么多獲得幸福的機(jī)會(huì)，但我的感覺并不是這樣。

As an 18 year old, living on her own in New York City, I should be like, "Yes." Like it should be so exciting, but it wasn't.

作為一個(gè)18歲的女孩，獨(dú)自生活在紐約市，我應(yīng)該說：“是的?！焙孟襁@應(yīng)該很令人興奮，但事實(shí)并非如此。

I felt like I was sort of followed by this weird dark cloud that just didn't allow me to see all the happiness around me. And I was lucky that I felt in my bones that that wasn't how I should...I hate to use the word should, but should be feeling or how I could be feeling, I guess.

我覺得我有點(diǎn)被這片奇怪的烏云所跟蹤，它不允許我看到我周圍的幸福。我很幸運(yùn)，我骨子里覺得這不是我不應(yīng)該這樣。。。我不喜歡使用“應(yīng)該”這個(gè)詞，但我想應(yīng)該是“感覺”或者“我應(yīng)該如何感覺”。

And I was lucky enough that my mom had sat me down and had a conversation with me and she said, "Hey, just a quick heads up. I experienced these feelings sometimes, your grandmother experienced these feelings sometimes."

我很幸運(yùn)我媽媽讓我坐下和我交談，她說：“嘿，看看我。我有時(shí)也會(huì)感受到這些感覺，你姥姥有時(shí)也會(huì)感受到這種感覺?！?/p>

She's a nurse and so she recognized that there could be a hereditary component to a serotonin imbalance.And she said, "If you start to feel any of these things just know there are a variety of ways that you can reach out to people or try to fix it. And you don't sort of have to live like that."

她是一名護(hù)士，因此她認(rèn)識(shí)到這和血清素失衡遺傳有關(guān)。她說：“如果你開始感覺到這些感受，你可以通過多種方式比如和人們溝通或者嘗試去解決問題。你不必這樣生活。”

It's such a hard thing to about like, I don't like that there's any sort of stigma to it, but I get it.It's a weird thing to talk about?'cause it's not an affliction that you can see.It's like a hard thing to, I guess diagnose and also acknowledge and a lot of families or support systems or anyone in your life, they don't know how to talk about it. Especially if they aren't themselves feeling it.

這是一件很難的事，就像我不喜歡有任何羞恥心，但我明白。談?wù)撨@件事很奇怪，因?yàn)檫@不是你能看到的問題。這是一件很難的事，判斷出來并認(rèn)識(shí)到問題，很多家庭或支持你的人際關(guān)系或你生活中的任何人，他們不知道如何談?wù)撍?。尤其是如果他們自己沒有感覺到。

I think I had an upper hand because my mom had explained it to me in a very medical way early on.And I was like, "Oh, okay."

我想我有優(yōu)勢，因?yàn)槲覌寢尯茉缇陀冕t(yī)學(xué)的方式向我解釋了這件事。我當(dāng)時(shí)想，“哦，好吧。”

Sort of armed me with the information about what could happen and maybe it never will, I knew that there were all of these ways, like talking to a friend, finding a therapist,talking to a psychiatrist or a psychologist, and just knowing that changed everything for me.

某種程度上給我提供了，可能會(huì)發(fā)生的事情的信息，也許永遠(yuǎn)不會(huì)發(fā)生，我知道有所有這些方式，比如和朋友交談，找心理醫(yī)生，和心理醫(yī)生或心理學(xué)家交談，只是知道這改變了我的一切。

Even if you're not experiencing any mental health issues, I would hope that you would walk through life being open and ready to be a shoulder if someone needs you.

即使你沒有經(jīng)歷過任何心理健康問題，我也希望你能敞開心扉，在有人需要你的時(shí)候，隨時(shí)做一個(gè)肩膀。

Because the reality is, we're not all born the same.

因?yàn)楝F(xiàn)實(shí)是，我們并非生來都一樣。

Some of us are born with a ton of confidence and then some are born really timid.

我們中的一些人天生就充滿自信，而有些人天生就很膽小。

And I just feel like maybe this is just my maternal instincts talking, but I just don't want anyone to feel like they don't have a support system.

我只是覺得這可能只是我母性的本能在說話，但我不希望任何人覺得自己沒有支持的人際關(guān)系。

So if we collectively as a society, like self care, this whole idea?should also include caring about each other. It has to obviously be on the person to identify the feeling and say, "I need help."

因此，我們共同成為一個(gè)社會(huì)，像自我關(guān)懷一樣，整個(gè)理念也應(yīng)該包括相互關(guān)懷。很明顯，必須由人來識(shí)別這種感覺，并說：“我需要幫助?！?/p>

But then I think it has to be on the people around them that love them to say, "Okay, let me see if I can support you. Even if that's just checking in one once in a while."

但我認(rèn)為，必須讓身邊愛他們的人說。“好吧，讓我看看我是否能支持你。即使這只是偶爾出現(xiàn)一次?！?/p>