1. Sleep 睡觉
Losing out on sleep can lead to a downward spiral of depression. According to the National Sleep Foundation:
失眠会引起抑郁的恶性循环。根据国际睡眠基金会的研究发现：
The relationship between sleep and depressive illness is complex–depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders.”
睡眠和抑郁性疾病之间有着很复杂的联系，抑郁会引起睡眠问题，睡眠问题又会导致焦虑。
When you lose out on sleep, you become more depressed and when you become more depressed, your sleep can be disrupted. It’s a vicious cycle that can culminate gradually over weeks and months.
睡眠质量差，你会越来越抑郁，要是抑郁的程度增加，你的睡眠质量也会下降。这样会形成一个恶性循环，甚至在数周，数月会达到顶峰。
The correct amount of sleep a person requires varies depending on lifestyle and age, but a general rule of thumb is to aim for 7 to 8 hours every night. If you don’t manage to get this amount of sleep, make sure to sleep longer the next day.
合适的睡眠时间也随着年龄，生活方式的不同会有所变化，但是大体来说，每天晚上还是要保证7-8小时的睡眠时间。要是你这样都做不到，那么第二天一定要睡久一点。
2. Exercise 锻炼
Not only did exercise work as well as medication, it worked for longer. There are thousands of studies showing the effects of exercise to be extremely beneficial for our physical and psychological health. It could be the most important, yet undervalued, treatment to prevent depression.
锻炼起到的效果和药物的治疗都很有效，而且锻炼产生的效果会持续得更久。有成千上万的研究表明锻炼对我们的身体、心理很有好处。但是可能最主要的，还没有被注意到的就是：它能够有效地防治抑郁。
3. Meditation 冥想
Meditation has been around for thousands of years, but for most of that time it was practiced mainly by monks in spiritual settings. Over the last few decades, however, scientists have started to discover that meditation is one of the most powerful natural interventions for anxiety and depression.
冥想已经存在了数千年，但是主要还是僧侣打坐的时候会用到。但是，近几十年，科学家开始注意到冥想是一种治愈焦虑，抑郁的最有效地方法。
People who have more activation on the left side of their prefrontal cortex tend to be happier, while those with more activation on their right side tend to be more broody and depressed. If you look at a bell curve, most people fall somewhere in the middle.
那些大脑左侧前额叶皮层比较活跃的人可能更容易感受到幸福，但是那些大脑右侧前额叶皮层比较活跃的感受到的可能更多的是沮丧。要是你有看过这个钟形曲线，你会发现大多数人是居于这两者之间的。
We don’t need to study for eight hours a day to get the benefits of meditation like the monks. Studies have shown that 15 minutes a day can produce incredible results with just eight weeks of practice.
我们不必像僧侣那样每天打坐8小时。研究表明每天冥想15分钟就能够达到每天打坐8小时的效果。
4. Find your passion 找到你感兴趣的事
People adapt very quickly to life’s pleasures and pains. If we win a lot of money, we feel a high and then we get used to having lots of money. If we get fired, we feel low and then eventually bounce back.
对于生活中的幸福与苦难，人们适应的很快。要是赢了很多钱，我们会觉得很开心，然后会习惯又很多钱的生活。要是被炒了，就会觉得很沮丧，但是最后还是会打起精神。
There are some things, however, that we don’t adapt to: passion. I would wager that the best actors in the world would continue to act even if they became the richest people on Earth. I would also wager that the richest CEOs in the world use only money as a measurement of their success, not as a means to live extravagantly.
但是还有有一些事是我们不适应的：激情。我敢说：那个最好的表演家即使成了世界上最富有的人，他还是会继续表演。我也敢说：世界上最富有的老板还是会以钱作为评判自己是否成功的标准，而不是用奢靡的生活来衡量。
You must find your passion. It is a happiness well that never dries out. It could be writing, creating, helping people, self-improvement, sport, or anything that engages you and provides the right amount of challenge and stimulation.
你得找到你所感兴趣的事情。那是快乐不竭的源泉。可能是写作，创造，帮助他人，自我的提升，运动，或者是任何一种吸引你，能给你带来挑战，刺激的东西。
If you follow these 4 steps, not only will you be able to prevent depression naturally, you’ll also be even happier than people who aren’t depressed.
要是你遵循了这几个步骤，不仅能帮你治愈抑郁，还能让得到你比那些不抑郁的人更多的快乐。
