心理学专家瓦妮莎•格巴德指出，一些不好的生活习惯不只风险身体健康，也影响心理健康。你可能还没有意识到，下面5个平时生活习惯会给你带来负面的情绪，叫你变得更沮丧颓废。
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好的习惯。
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.
德蒙福特大学近期的研究发现，频繁查询手机会叫你更容易分心和健忘，更不需要说这个习惯会对你的心理健康导致负面影响。
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用时间，小心选择关注对象与加入什么在线对话或讨论，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.
天天大多数时间呆在室内，患抑郁症的风险会明显增加，由于不晒太阳和缺少维生素D会致使抑郁症状。
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、变化的风景和体育训练有益于心理健康，能改变情绪，提升注意力。
3. Sleeping too little
缺少睡眠
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.
缺少睡眠会让大家状况非常差，瓦妮莎说，这是由于睡眠不足会致使情绪低落、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。
Note:
ropey 差劲的，不够好，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.
她讲解称：“仅仅一周的低水平睡眠就会增加重压、愤怒和悲伤的情绪，这是一个恶性循环，每一个原因都会使入睡和维持睡眠愈加困难。”
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.
“睡前运用一些方法放松身体，能够帮助培养合适我们的睡眠习惯，帮你在清醒时维持充沛精力和积极情绪。”
4. Bad diet
不好的饮食习惯
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，与红肉会大大提升患抑郁症的风险，常常吃这种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 disorders.
研究表明，很多食用此类食物，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 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
缺少训练
Exercising is brilliant for reducing stress and the feel-good endorphins released by exercise can be an instant mood-booster.
训练能够帮助缓解重压，训练时会释放让人愉悦的内啡肽，可以叫人心情瞬间变好。
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，常常训练也能提升你的体能和动力，增加幸福感，降低抑郁、焦虑和重压。
She said: For maximum benefit, try to do at least 30 minutes of exercise three to five times a week.
她说：“为了达到最好成效，每周尽可能运动三到五次，每次至少30分钟。”
