正式确诊为胡歌
白天充满活力，夜晚思考人生，是你吗？
🤔️小作业：
a. People feel pressure to always be happy.
b. Depression is more prevalent in the USA.
c. People in the USA are naturally happier.
d. Sadness is accepted as a normal emotion.
a. Medication
b. Joining support groups
c. Cognitive behavioral therapy
d. Dietary changes
无注释原文：
"Blues in the Night"
From: Psychology Today
Who among us hasn’t experienced “blues in the night?” In periods of sadness or despair, we might find ourselves lying in bed unable to sleep, or awakened in the night or too early in the cold gray dawn.
We are a resilient species but when we’re faced with severe setbacks, tragedy or trauma, we can become overwhelmed with pain and sadness. We can react like this after the loss of a family member or friend, or when we feel inadequate, lonely or rejected, or when we run as fast as we can yet feel we are losing ground, or when demands on us seem too much.
Sometimes sad moods appear out of nowhere, yet our melancholy feels palpably real, due to brain chemical deficiencies, hormonal changes, or illness.
Some people are more prone to these morose periods than others, but the truth is, nobody gets away unscathed. In the USA, where "Happiness" is enshrined, there is the added burden of guilt and criticism to be dealt with.
Usually we manage to get through and overcome blue periods through our own fortitude and resilience. Sometimes we’re helped by supportive family and friends whose nurturance can be an “antidote” to the sadness. At other times these moods lighten due an improvement in circumstances, or the passage of time.
Before we label someone as being clinically depressed, however, we should be sure that he /she has classic hallmarks of depression, such as relentless sadness, self-criticism, guilt, sleep problems, suicidal thoughts, and other related symptoms.
“Mere” existential dissatisfaction and searching is not a psychiatric depressive disorder per se, as painful as it may be. I am sure you are familiar with many artists, composers, authors, scientists, performers, political leaders and others who suffered from angst and made major contributions to humanity.
Sustained intense sadness can impinge on our self-worth, our relationships and our functioning. In those times we tend to ruminate, ie, we think, rethink, and overthink. We review and regret our mistakes and misadventures, often self-critically. These feelings can begin to eat at our very beings and souls, and when we contemplate our futures in that despairing state, all we can see is doom and gloom.
A depression envelops us, and feels like it will never end. In this despondency we might think we are frauds and “losers” (an ugly term). We fear failure and humiliation, and dread that our lack of substance and worth will be revealed, that the fragile house of cards we’ve spent a lifetime creating will come crashing down, and we’ll be utterly exposed as “Emperors with no clothes.”
Depressed individuals feel emotionally drained and physically exhausted, and if they see no hope, they might contemplate suicide. A sad irony is that it is in this depleted state when the depressed individual must draw the initiative and energy to reach out for help.
Effective help is readily available, and it comes in many forms. Different psychotherapies, cognitive behavioral therapy, exercise, meditation, yoga, mindfulness groups, medication, and even transcranial stimulation, either alone or in combination, are examples of effective means of overcoming depression.
There are psychiatrists, psychologists, and professional counselors in practice, in educational and religious institutions, in medical and mental health clinics, in many workplaces and in public social services. Most of all, there are those who love us.
There should be no shame, and much to gain, by availing oneself of these needed interventions. As painful as depression can be, people in that situation often see the world through a more sensitive lens and even feel enriched thereafter.
- ◆ -
注：完整题目见本文开头；中文文本为机器翻译并非一一对应，仅供参考
含注释全文：
"Blues in the Night"
From: Psychology Today
Who among us hasn’t experienced “blues in the night?” In periods of sadness or despair, we might find ourselves lying in bed unable to sleep, or awakened in the night or too early in the cold gray dawn.
谁不曾经历过“夜晚的忧郁”？在悲伤或绝望的时刻，我们或许会躺在床上失眠，或者是在夜里、亦或是在寒冷灰暗的黎明过早醒来。
blue
熟词僻义，表示“悲伤的；忧郁的；沮丧的”，英文解释为“feeling or showing sadness”举个🌰：He's been a bit blue since she left him. 自从她离开后，他就一直有些闷闷不乐。
Blues在这里指的是一种情感状态，特指感到悲伤、沮丧或忧郁的情绪。这个词经常用来描述一种深沉、持久的悲伤或不安的情感。此外，blues也是一种音乐风格，起源于美国南部的非裔美国人社区，这种音乐风格经常表达的是生活的困境、失恋和其他形式的不幸或悲伤。
dawn
dawn /dɔːn/ 表示“拂晓，破晓，黎明”，英文解释为“the period in the day when light from the sun begins to appear in the sky”举个🌰：We woke at dawn. 天一亮我们就醒了。
We are a resilient species but when we’re faced with severe setbacks, tragedy or trauma, we can become overwhelmed with pain and sadness. We can react like this after the loss of a family member or friend, or when we feel inadequate, lonely or rejected, or when we run as fast as we can yet feel we are losing ground, or when demands on us seem too much.
我们人类具有很强的恢复能力，但当遭受重大的挫折、悲剧或心灵创伤时，我们可能会深陷于痛苦和悲伤之中。这可能是因为失去了家人或朋友，或者是因为感到自己的不足、孤独或被人拒绝，或者是我们竭尽全力但感觉仍然落后，或者是面对的压力和责任似乎太大。
resilient
表示“有弹性的；能复原的；有复原力的；适应性强的”，英文解释为“able to quickly return to a previous good condition”举个🌰：She's a resilient girl - she won't be unhappy for long. 她是个适应力很强的女孩儿——她不会长时间沉浸于悲伤之中的。
species
species /ˈspiː.ʃiːz/ 表示“（动植物的）种，物种”，英文解释为“a set of animals or plants in which the members have similar characteristics to each other and can breed with each other”举个🌰：Over a hundred species of insect are found in this area. 这一地区有上百种昆虫。
overwhelmed
overwhelmed /,əʊvə'welmd/ 作形容词，表示“（强烈地影响而使）不知所措的；被压倒的，被淹没的；受宠若惊的”，举个🌰：Sightseers may be a little overwhelmed by the crowds and noise. 观光者可能被人群和噪声搞得有点不知所措。
overwhelm /ˌoʊvərˈwelm/ 本身作动词，1）表示“（强烈地影响而）使不知所措”，英文解释为“If you are overwhelmed by a feeling or event, it affects you very strongly, and you do not know how to deal with it.”举个🌰：He was overwhelmed by a longing for times past. 他陷入了一种对过去的渴望而不能自拔。
2）表示“彻底制服；击败”，英文解释为“If a group of people overwhelm a place or another group, they gain complete control or victory over them.”举个🌰：It was clear that one massive Allied offensive would overwhelm the weakened enemy. 显然同盟国一次大规模的进攻就会彻底击败已被削弱的敌军。
lose ground
表示“失宠；失去支持；处于不利的地位；退却”，英文解释为“to become less popular or to be given less support; to go into a position where you are less strong, advanced, or successful than someone else”
Sometimes sad moods appear out of nowhere, yet our melancholy feels palpably real, due to brain chemical deficiencies, hormonal changes, or illness.
有时，我们会莫名地感到悲伤，但这种情绪非常真实，这可能是因为大脑化学物质缺乏、荷尔蒙变化或身体疾病所致。
melancholy
melancholy /ˈmel.əŋ.kɒl.i/ 作名词，表示“忧郁，忧伤”，英文解释为“sadness that lasts for a long period of time, often without any obvious reason”；作形容词，表示“忧郁的，忧伤的”，相当于sad，如：melancholy autumn days 伤感的秋日，a melancholy piece of music 一段忧伤的乐曲。
deficiency
deficiency /dɪˈfɪʃ.ən.si/ 表示“不足，缺乏，缺少”，英文解释为“a state of not having, or not having enough, of something that is needed”举个🌰：Pregnant women often suffer from iron deficiency. 孕妇常常缺铁。
hormonal
hormonal /hɔːˈməʊ.nəl/ 表示“和激素有关的”，英文解释为“relating to hormones”如：a hormonal imbalance 激素失调。
Some people are more prone to these morose periods than others, but the truth is, nobody gets away unscathed. In the USA, where "Happiness" is enshrined, there is the added burden of guilt and criticism to be dealt with.
有些人比其他人更容易经历这些低落期，但事实是，没有人能够幸免。在美国，这个将“幸福”奉为至高无上的国度，人们还要面对罪疚和评判的双重压力。
be prone to
表示“易于（受某事物影响或做某事）的”，英文解释为“To be prone to something, usually something bad, means to have a tendency to be affected by it or to do it.”举个🌰：For all her experience as a television reporter, she was still prone to camera nerves. 尽管有丰富的做电视记者的经验，她仍然倾向于在镜头前紧张。
morose
morose /məˈrəʊs/ 表示“阴郁的；脾气不好的；孤僻的”，英文解释为“unhappy, annoyed, and unwilling to speak or smile”如：a morose expression 阴郁的表情。
unscathed
unscathed /ʌnˈskeɪðd/ 表示“未受伤的；未受伤害的；无恙的”，英文解释为“If you are unscathed after a dangerous experience, you have not been injured or harmed by it.”举个🌰：He emerged unscathed apart from a severely bruised finger. 结果除了一个手指严重淤青外，他没受别的伤。
enshrine
enshrine /ɪnˈʃraɪn/ 表示“把…置于神龛内；视...为神圣；使...神圣不可侵犯；铭记；珍藏（指传统或权利被保留下来以使人铭记、珍视）”，英文解释为“If something such as a tradition or right is enshrined in something, it is preserved and protected so that people will remember and respect it”举个🌰：The right is enshrined in the Constitution. 该权利被载入宪法。
Usually we manage to get through and overcome blue periods through our own fortitude and resilience. Sometimes we’re helped by supportive family and friends whose nurturance can be an “antidote” to the sadness. At other times these moods lighten due an improvement in circumstances, or the passage of time.
通常，我们都能凭借自己的毅力和恢复力度过和克服这些低落期。有时，我们会得到支持我们的家人和朋友的帮助，他们的关心可以成为对抗悲伤的“解药”。有时，我们的情绪会随着情况的改善或时间的流逝而有所缓解。
fortitude
fortitude /ˈfɔː.tɪ.tʃuːd/ 表示“勇气，坚韧，刚毅”，英文解释为“courage over a long period”举个🌰：I thought she showed remarkable fortitude during that period. 我认为她在那段时期表现出了惊人的勇气。
antidote
1）表示“解毒剂；（尤指）解毒药”，英文解释为“a chemical, especially a drug, that limits the effects of a poison”；
2）表示“矫正方法；缓解办法；对抗手段”，英文解释为“a way of preventing or acting against something bad”举个🌰：Regular exercise is the best antidote to tiredness and depression. 经常锻炼是消除疲劳和抑郁的最好方法。
Before we label someone as being clinically depressed, however, we should be sure that he /she has classic hallmarks of depression, such as relentless sadness, self-criticism, guilt, sleep problems, suicidal thoughts, and other related symptoms.
然而，在将某人视为临床抑郁症患者之前，应该确保他/她是否具有抑郁症的典型特征，如持续悲伤、自我批评、内疚、睡眠问题、自杀念头和其他相关症状。
hallmark
表示“特征，特点”，英文解释为“a typical characteristic or feature of a person or thing”举个🌰：Simplicity is a hallmark of this design. 简洁是该设计的一个特点。
📍《经济学人》（The Economist）一篇讲述联合利华老板的文章中提到：In the past the hallmark of a good boss was a strategic mind. 以前，一个好老板的标志是战略思维。
“Mere” existential dissatisfaction and searching is not a psychiatric depressive disorder per se, as painful as it may be. I am sure you are familiar with many artists, composers, authors, scientists, performers, political leaders and others who suffered from angst and made major contributions to humanity.
“仅仅”因为存在而产生的不满和追求并不是真正的精神抑郁障碍，尽管这可能很痛苦。我相信你一定对许多艺术家、作曲家、作家、科学家、演员、政治领袖以及其他饱受焦虑之苦并为人类作出重大贡献的人并不陌生。
psychiatric
psychiatric /ˌsaɪkɪˈætrɪk/ 表示“精神病（学）的”，英文解释为“of or relating to the study of mental illness”如：psychiatric treatment 精神病治疗。
per se
per se /ˌpɜː ˈseɪ/ 表示“自身，本身”，英文解释为“by or of itself”举个🌰：Research shows that it is not divorce per se that harms children, but the continuing conflict between parents. 研究表明，对孩子造成伤害的不是离婚本身，而是父母间持续的矛盾。
composer
表示“（尤指古典音乐的）创作者；作曲者；作曲家”，英文解释为“a person who writes music, especially classical music”。
angst
angst /æŋst/ 表示“（对形势、事态、生活的）忧虑，焦虑”，英文解释为“a feeling of anxiety and worry about a situation, or about your life”如：songs full of teenage angst 充满青少年焦虑的歌曲。
Sustained intense sadness can impinge on our self-worth, our relationships and our functioning. In those times we tend to ruminate, ie, we think, rethink, and overthink. We review and regret our mistakes and misadventures, often self-critically. These feelings can begin to eat at our very beings and souls, and when we contemplate our futures in that despairing state, all we can see is doom and gloom.
持续强烈的悲伤感会影响我们的自我价值、人际关系和身体机能。在这种时候，我们往往会陷入沉思，也就是思考、再思考、过度思考。我们会回顾并后悔自己的错误和不幸遭遇，往往会自我批评。这些情绪可能会开始侵蚀我们的生命和灵魂，当我们在那种绝望的状态下考虑未来时，我们所能看到的只是厄运和阴霾。
sustained
1）表示“持续的，持久的”，英文解释为“continuing for a long time”举个🌰：His speech was greeted by sustained applause. 他的演讲博得了经久不息的掌声。
2）表示“坚定的，坚持不懈的”（determined），2020年政府工作报告Part 10中的例句：持续打造市场化、法治化、国际化营商环境 make sustained efforts to create a market-oriented, law-based, and internationalized business environment.
impinge
impinge on/upon sb/sth表示“影响，妨碍”，英文解释为“to have an effect on something, often causing problems by limiting it in some way”
misadventure
misadventure /ˌmɪs.ədˈven.tʃər/ 表示“不幸事故；不幸遭遇；厄运”，英文解释为“an accident or bad luck”
contemplate
1）表示“考虑；思量；思忖”，英文解释为“to think about whether you should do sth, or how you should do sth”举个🌰：I have never contemplated living abroad. 我从未考虑过去国外居住。
2）表示“考虑接受（发生某事的可能性）”，英文解释为“to think carefully about and accept the possibility of sth happening”举个🌰：The thought of war is too awful to contemplate. 战争太可怕了，真不敢去想。
3）表示“深思熟虑；沉思；苦思冥想”，英文解释为“to think deeply about sth for a long time”举个🌰：She lay in bed, contemplating. 她躺在床上冥思苦想。
4）表示“端详；凝视”，英文解释为“to look at sb/sth in a careful way for a long time”举个🌰：She contemplated him in silence. 她默默地注视着他。
doom
表示“死亡；毁灭；厄运；劫数”，英文解释为“death or destruction; any terrible event that you cannot avoid”举个🌰：She had a sense of impending doom (= felt that sth very bad was going to happen). 她预感到厄运已经逼近。
gloom
1）表示“忧郁；愁闷；沮丧”，英文解释为“feelings of great unhappiness and loss of hope”举个🌰：There is widespread gloom and doom about the company's future. 大家普遍感觉公司的前景不妙，在劫难逃。
2）表示“昏暗；幽暗；黑暗”，英文解释为“a situation in which it is nearly dark and difficult to see well”举个🌰：She peered into the gloom, but she couldn't see where the noise was coming from. 她努力朝黑暗中看去，但就是辨不出声响是从哪儿传来的。
A depression envelops us, and feels like it will never end. In this despondency we might think we are frauds and “losers” (an ugly term). We fear failure and humiliation, and dread that our lack of substance and worth will be revealed, that the fragile house of cards we’ve spent a lifetime creating will come crashing down, and we’ll be utterly exposed as “Emperors with no clothes.”
抑郁的情绪笼罩着我们，感觉就像它永远不会结束。在这种绝望中，我们可能会认为自己是骗子、是“失败者”（一个丑陋的词）。我们害怕失败和羞耻，害怕别人发现我们的无能和无价值，害怕我们经年累月建立的形象会瞬间崩溃，害怕我们会彻底暴露自己是“穿新衣的皇帝”。
envelop
表示“覆盖；包住；围绕；笼罩”，英文解释为“to cover or surround something completely”举个🌰：The graveyard looked ghostly, enveloped in mist. 墓地笼罩在薄雾中，显得阴森森的。
despondency
despondency /dɪˈspɒn.dən.si/ 表示“沮丧，灰心，失望”，英文解释为“the quality of being unhappy, with no hope or enthusiasm”举个🌰：A mood of despondency had set in. 一种沮丧的情绪涌上心头。
dread
dread /dred/ 作动词，表示“对…感到恐惧；害怕；担心”，英文解释为“to feel extremely worried or frightened about something that is going to happen or that might happen”举个🌰：He's dreading the exam - he's sure he's going to fail. 他很担心考试——他觉得自己肯定过不了。
作名词，表示“恐惧，害怕；忧虑”，英文解释为“a strong feeling of fear or worry”举个🌰：The prospect of working full-time fills me with dread. 可能要全职工作，这让我很担忧。
fragile
1）表示“易损坏的；易碎的；脆弱的”，英文解释为“easily damaged, broken, or harmed”；
2）表示“纤巧的；精细的；纤巧美丽的；虚弱的”，英文解释为“delicate and often beautiful；not strong and likely to become ill/sick”举个🌰：I felt rather fragile (= weak) for a few days after the operation. 手术后几天内我感觉自己非常虚弱。
house of cards
表示“脆弱的组织；极易出问题的计划”，英文解释为“a complicated organization or plan that is very weak and can easily be destroyed or easily go wrong”
house of cards指的是一个不稳定、脆弱的结构或计划，它可能在任何时候都会崩溃。来源是真实的纸牌屋，因为纸牌屋是用纸牌搭建的，非常不稳定，稍有风吹或轻微的触碰就会倒塌。
此处暗指一个人辛辛苦苦建立起来的、但实际上非常脆弱和不稳定的形象或身份。
Depressed individuals feel emotionally drained and physically exhausted, and if they see no hope, they might contemplate suicide. A sad irony is that it is in this depleted state when the depressed individual must draw the initiative and energy to reach out for help.
抑郁的人感到情绪枯竭、身体疲惫，如果看不到希望，他们可能会萌生自杀的念头。又可悲又讽刺的是，正是在这种身心俱疲的状态下，抑郁的人必须采取行动，投入精力去寻求帮助。
drained
drained /dreɪnd/ 表示“疲惫不堪，累极了”，英文解释为“very tired”举个🌰：You look completely drained - why don't you go to bed? 你看起来是累坏了——为什么不去睡一觉？
drain表示“使减少；使降低；消耗”，英文解释为“to reduce or cause something to reduce”举个🌰：The long war had drained the resources of both countries. 那场旷日持久的战争使两国元气大伤。
depleted
depleted /dɪˈpliː.tɪd/ 表示“消耗的；耗费的；减少的”，英文解释为“reduced”举个🌰：Measures have been taken to protect the world's depleted elephant population. 人们已经采取措施保护世界上已经为数不多的大象。
Effective help is readily available, and it comes in many forms. Different psychotherapies, cognitive behavioral therapy, exercise, meditation, yoga, mindfulness groups, medication, and even transcranial stimulation, either alone or in combination, are examples of effective means of overcoming depression.
有效的帮助是随时可得的，而且形式多样。不同的心理疗法、认知行为疗法、锻炼、冥想、瑜伽、正念小组、药物治疗，甚至经颅刺激，无论是单独还是联合使用多种疗法，都是克服抑郁症的有效手段。
cognitive
表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：As children grow older, their cognitive processes become sharper. 随着孩子们长大，他们的认知过程也变得越来越敏锐了。
meditation
表示“冥想；沉思；深思”，英文解释为“the practice of thinking deeply in silence, especially for religious reasons or in order to make your mind calm”
📍动词：meditate /ˈmed.ɪ.teɪt/
There are psychiatrists, psychologists, and professional counselors in practice, in educational and religious institutions, in medical and mental health clinics, in many workplaces and in public social services. Most of all, there are those who love us.
在各种领域，无论是教育、宗教、医疗还是公共服务，都有精神病医生、心理学家和专业顾问为我们提供支持。但最关键的支持，来自那些深爱我们的人。
There should be no shame, and much to gain, by availing oneself of these needed interventions. As painful as depression can be, people in that situation often see the world through a more sensitive lens and even feel enriched thereafter.
借助这些必要的干预措施，并不丢人，而会有很多收获。尽管抑郁很痛苦，但身处这种情境的人们往往会通过更敏感的视角看待世界，甚至会因此而感到充实。
avail
avail /əˈveɪl/ 1）表示“（对某人或某物）有帮助；有用”，英文解释为“to help or be useful to someone or something”举个🌰：Our efforts availed us nothing (= did not help). 我们的努力全是徒劳。
2）表示“利用”，英文解释为“to make use of something”举个🌰：Over a thousand learners have already availed the opportunity to study at our college. 已有一千多名学生抓住机会在我校学习。
avail yourself of sth表示“利用”，英文解释为“to make use of something”举个🌰：Employees should avail themselves of the opportunity to buy cheap shares in the company. 雇员应利用这次机会低价认购公司股份。
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