我们该如何照料自己

malnu

虽然来这里时间不长，但是知道自己有许多病友在忍受着同样的痛苦，心里毕竟好受了一些――人许多情况下都害怕孤独，连患病也希望自己不是世界上唯一一个。 很感谢许许多多前辈（不分年龄大小），他们给了我们许多好建议，许多有用的信息，更主要的是他们让我们知道，双相/单相抑郁的人中，也有许多坚强地面对病魔，勇敢地生活，并热心地挽救其他病友从自我放弃的泥潭中走出来。
       我一向是个没有长性的人，但我希望能够用我的一技之长为阳光做些事情。我其实没有把以往的旧贴读完，也分不清哪些信息是好是坏。但我还是打算找些英文双相方面的东西翻译出来，与大家共享。翻译水平高低是一回事，只要能给大家，也包括自己，多一些对这种疾病的了解，帮助树立在躁郁中自强生活的决心，就是我最大安慰了。因为还要工作，所以可能要分段译出，为鼓励自己完成，我先把原文附上。
http://www.moodswing.org/faq2.html
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4.0 How can I best take care of myself?
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If you've been diagnosed with a form of bipolar disorder, you'll probably find no shortage of people (doctors, family members, members of support groups) offering advice, whether you ask for it or not. :-)
And now here we are, getting in line behind all of those people.
The advice we're presenting here is GENERAL. Everyone with this illness is a unique individual, and individuals respond in
unique and sometimes unexpected ways; use your best judgment and common sense about whether this advice is right for you.
That being said:
The most important general guideline for self-care is to establish a sound therapeutic relationship with one or more doctors: a
psychiatrist or psychopharmacologist for drug therapy, and, if you prefer not to use this person for more traditional forms of therapy
but want a professional to talk to, a psychologist, licensed clinical social worker, or similar licensed counselor.
Bipolar Disorder is a lifelong, chronic medical condition. It cannot be cured, but it can in almost all cases be managed to at least some extent.
Some more general guidelines, which mostly fall into the category
of common sense but bear repeating (and please note that these are GENERAL statements, and that everyone is an individual--your mileage may vary!):
-- Take responsibility for your own well-being.
You can have the finest medical team in the world working on "your case," but if you don't first accept that you *have* a chronic medical
condition and take responsibility for doing what it takes to manage it, you're wasting time and money. Obviously, if you're in the
throes of an incapacitating depression or mania, this can be hard if not impossible to do, and someone else may (temporarily) need to make these sorts of decisions for you; also, people respond in
different ways to various kinds of medication and therapy.
But in general, remember: you're the boss, you're the one calling the shots and deciding which resources to utilize (or not.)
The key thing to remember is that there's a LOT of help out there if you want to get things under control--but you have to decide to seek it out, and you have to decide that you will commit to a
healthy course of action.
-- Work with your doctors, not against them--and insist that they work with you.
It's vitally important that you be able to communicate with the doctors and health-care professionals that you choose to use as resources.
If you're not comfortable talking with someone, or if they don't listen to you, look for another therapeutic relationship. Period. It's
*vital* that you and your doctor(s) listen to and respect each other.
-- Develop a survival mentality.
A few of us who start medical treatment for Bipolar Disorder are pretty much asymptomatic afterwards--in other words, we never, ever have another flare-up. A few of us don't seem to respond satisfactorily to ANYTHING we try. Almost all of us fall somewhere in-between-- we get some measure of
control over our bipolar disorder, but we still experiences ups and
downs, and still have tough times that must be endured.
A "survival mentality" means, first of all, deciding that there's life after diagnosis. Getting the news that you have a medical condition that you'll be dealing with (in all probability) for the rest of your life can be a major shock to the system! Recognize that there are
literally *millions* of people around the world dealing with this disorder; you're not alone, and there are many resources available to help you cope.
Second of all, it means that when times DO get tough, you do what it takes to get through it. In extreme cases, this may involve voluntarily checking yourself in to a hospital under a doctor's care. This isn't an experience that most people would seek out for themselves, but when things get badly out of hand, it can literally be a lifesaver.
Remember: your first goal is to *survive*--to take care of yourself. Your secondary goal might be to contribute as much as you can to the lives of your friends, family, loved ones, co-workers, etc... or it might be something else entirely.
But if you don't take care of the first goal, the other ones are
utterly meaningless.
-- Become aware of your mood states.
At first glance, this seems like a really stupid thing to say. If
you're depressed, you know damn well that you feel awful... though you
may not identify "depression" as the cause at the time. Hypomania and mania can be harder to recognize when it's happening to you,
but as you gain more experience in dealing with this disorder, you'll become more sensitized to your moods and their cycles.
If you become more aware and conscious of your mood states, however, you may find that you can spot trends earlier and head off potential problems.
Many bipolar folks chart their moods on a calendar or in a diary; this helps them understand their cycles better, and can also provide important clues about possible environmental stimuli that might either be causing problems or giving relief. For instance, if you note that your mood is generally better for a day or two after you work out vigorously, you might want to consider making exercise a regular part of your coping strategy... or if you notice that you feel especially depressed after a certain activity or eating/drinking certain foods or beverages, you might consider limiting that sort of thing.
One simple way to do this is to choose some kind of arbitrary numeric scale... let's say that "1" is severe depression, "5" is
"normal," whatever that means, and "10" is severe mania. Something as simple as jotting down a number reflecting your own assessment of your mood state *at roughly the same time every day* can give you very important information about the length and quality of your mood cycles.
Also, many folks establish "contracts" with trusted friends or
family members--they work out ways in which the trusted outside observer can communicate to them, in a friendly, loving, and
nonthreatening way, that they think that you are becoming
depressed or (hypo)manic.
Finally, remember that even though you have a mood disorder, you're almost certainly still prone to everyday, ordinary moodiness! If you wake up in the morning feeling bad, it might be a precursor to a serious depression, or you might just be having a bad hair day. If
you wake up feeling on top of the world, you might be getting
(hypo)manic, or you might just be having, um, a good hair day. ;-)
Watch the overall *trends* over time, and try not to watch yourself under a microscope and obsess over the tiny details. ;-)
-- Structure your life to the extent possible.
Without becoming fanatical about it, many bipolar folks find that sticking to as regular a schedule as possible of eating, sleeping, working, and
so forth is helpful in stabilizing their moods. Sleep deprivation can DEFINITELY precipitate (hypo)mania, for one thing.
-- Educate yourself about this illness.
Ignorance and fear are the Big Enemies. Educate yourself about your condition. At a minimum, know what your diagnosis is and what the symptoms are, and know what meds you're taking and what the
side-effects are likely to be.
-- Exercise regularly and vigorously, if you're physically able.
Many readers and participants in ASDM and SSDM say that regular exercise really helps them stay on an even keel.
-- Avoid artificial stimulants and depressants.
Some bipolar folks tolerate caffeine (stimulant) and alcohol (depressant) just fine in moderation--though both substances can potentially interact in nasty ways with commonly used medications, alcohol especially.
Some folks find that they need to avoid these substances entirely.
If you ARE going to drink espresso and Scotch (hopefully not at the
same time!) make sure that your doctor(s) know(s) about it, and that you're not setting yourself up for a nasty drug interaction...
...and remember that moderation, as in so many things, is key, and abstinence might very well be the best choice.
-- Enlist the support of family and friends.
The importance of having a good support structure cannot be overemphasized.
Sadly, sometimes friends and family members can't handle the idea of a
loved one with a "mental illness." This is usually ignorance and fear talking, and often these people can be educated and brought around.
If there are people that you can really trust and talk to, let them know about what's going on with you.
-- Join a support group.
Check the "Resources" section of the FAQ for information on how to find a "real-world" support group near you... but don't neglect the many online support groups that are available. :-)

malnu

如果你被论断出有双相情感障碍，可能不论你想不想，总少不了人们给你建议――医生、家人、支持团体的成员等。：）
现在我们的建议来时已经落在这些人后面了。
我们的建议是普遍性的。每位病友都是独特的个体，而个体的反应千差万别，有时令人意想不到，因此要使用你的判断力和常识来确定这些建议对你是否合适。
话接上文：
自我照顾的最重要原则是与一位或多位医生建立健康的医疗关系：一位精神病医师或精神药理学家，如果你不喜欢这个人药物治疗的的传统方式，也可以找一位心理医生、注册社会工作者或此类注册咨询师倾谈。
双相是一种终身的慢性医疗状况。不能治愈，但几乎都能在一定限度内得到控制。
一些更普遍的原则，几乎已经成为常识但仍值得重复（请注意，这些是普遍陈述，而每个人是一个个体――你的路径也许与众不同！）：
――为你自己的幸福负责
你可能是世界上最好的团队为你的疾病服务，但如果你不首先承认你患有慢性医疗状况并负责地努力控制疾病，你就是在浪费时间和金钱。很明显，如果你处于抑郁或躁狂的阵痛中无力自拔，要做到这点即使不是不可能也非常困难，这时其他人可能（暂时地）为你做出决定；另外，人们对不同药物和疗法的反应往往不同。但总体来说：你是主宰，你是纵览全局、决定是否利用哪些资源/人士的主人。
要记得很重要的一点：如果想控制状况有许多帮助方式，但必须由你决定找到这些方法，而且由你决定你要投身于一种健康的行动历程中去。
――与医生合作，而不是对着干――还要坚持要他们与你合作。
你与选定的医生和卫生护理专业人士有效沟通是至关重要的。
如果你和某人谈话不舒服，或者他们不用心倾听，那就寻找其他诊疗方式。此事就此告终。切记你和你的医生一定要相互倾听、互相尊重。
――培养生存型心理。
我们有些人在经历双相的医疗后几乎没有再发生症状――换句话说，我们再没有情绪暴发的情况。有些却好像对任何方式都没有令人满意的反应。但几乎我们全部都处于中间状态――我们使用一些方法控制我们的双相，但还会体验起落，仍然要熬过一些痛苦时光。
“生存型心理”的意思，首先，就是要认定确诊后还有生活。得知自己（很可能）要对付一个终身疾病会是一个重大的打击。要知道，世界上有数百万人在与这种障碍抗争，你不是孤身一人，而且有许多资源可以帮你应对。
其次，它还意味着在困难时期，你要做出相应的努力克服它。在极端的情况下，可能需要你志愿地在医生看护下到医院全面检查。这肯定不是多数人会主动采取的办法，但当事态无法控制时，可以救你一命。
记住：你的首要目标是要生存下去――照顾你自己。你的第二级目标可能是尽量为朋友、家人、爱人、同事等的生活做出一些贡献，或者可以是其他完全不同的东西。
但如果你不照应首要目标，其他目标根本没有意义。

malnu

――意识到你的情绪状态
乍看起来这话说来好像比较愚蠢。如果你抑郁，你当然知道你感觉有多糟……尽管你可能当时没有认为“抑郁”是原因。轻躁狂和躁狂发生时可能难于辩认一些，但当你对付这种障碍经验丰富后，你就会对自己情绪状况和循环更加敏感。
但是，如果你更清楚地意识到自己的情绪状态，你就可能发现趋势并阻断潜在的问题。
许多双相病患在日历上或日记中列表记载自己的情绪变动，这会帮助他们更好地了解自己的情绪周期，还可以为发现可能导致问题或提供宽慰的环境因素提供重要线索。比如，如果你记截情绪在大量锻炼后一两天内一般较好，那你就可以考虑把锻炼作用应对策略中的固定部分……或如果你注意到你在某些活动或吃、喝某些食物、饮料后特别抑郁，你就可以考虑限制这种东西的摄入。
这样做比较便捷的一种方式就是选择一种随意的数字量度，譬如“1”代表重抑郁，“5”代表“正常”，不论它意味着什么，“10”是强躁狂。其实就是[每天几乎同一时间]记下一个反映你对自己情绪状态评估值的数字，这么简单的方式就可以提供情绪循环长度及质量方面的重要信息。
另外许多患友和亲密朋友或家人建立“契约”――他们设法让信任的观察者以友好、关爱、不具威胁的方式与他们沟通，让你知道你正在变得抑郁或（轻）躁狂。
最后要记得，尽管你有双相障碍，你几乎还会受到日常的普通情绪的影响！如果你清晨醒来感觉很差，那可能是严重抑郁的征兆，但也可能只是今天心气儿不顺罢了。而一醒来就美得云里雾里的时候可能是（轻）躁狂，不过也可能不过是心气儿顺而已。;-)要注意观察长期总体趋势，努力不要在显微镜下观察自己，观察过于微小的细节。;-)
――尽最大可能安排好规律的生活
许多双相病友发现尽量保持规律的就餐、睡眠、工作等时间会帮助稳定情绪。而比方说不睡眠肯定会加速（轻）躁狂。
――教育自己了解这种疾病
无知与恐惧是最大的敌人。教育自己了解自己的状况。至少知道你的诊断结果是什么，症状有哪些，知道吃的是什么药，会有什么副作用。
――在身体状况允许的条件下定期大量锻炼
许多ASDM和SSDM（似乎都是网上支持论坛）的读者和参与者都说锻炼确实能帮助他们保持平衡状态。
――避免人造兴奋剂和抑制剂
一些双相患友可以忍受适度的咖啡因（兴奋剂）和酒精（抑郁剂），尽管两种物质都可能与常用药物发生恶性反应，尤其是酒精。
有些人认为他们需要完全避免这些物质。
如果你要喝浓缩咖啡和苏格兰威士忌（希望不是双管齐下！），务必保证你的医生知道，而且保证不会使自己受恶性药品反应之苦，还要记得适度（包括对许多其他东西也是）是最重要的，而戒酒非常有可能是最佳选择。
――动员家人朋友支持
支持网络的重要性无法言表。
不幸的是，有时朋友和家人无法容忍亲爱的人有“精神病”这种念头。这通常由无知和恐惧所致，而且这种人常常是可以教育而且理解的。
如果有确实值得信任和倾述的人，让他们了解你的状况。
――加入支持团体
在我们的资源部分寻找在你身边“现实世界”支持团体的信息，但也不要忽略网上的支持团体。:-)

malnu

今天先译这些，有点累。工作基本没干，有些不乎正业了哦。:-)

eutgoeru

哈哈，楼主辛苦啦~~呵呵

malnu

-------------------------------------------
4.1 How can I assess my own mental status?
-------------------------------------------

Q: How can I tell if I am depressed or just in a bad mood?

A: Frequently, it is more obvious to those around us that we are depressed
than it is to ourselves. Distorted judgment is part of having a mood
disorder, so it is not uncommon for our family and friends to recognize
signs before we do.

This section and the next involve the Goldberg Mood Scales, by
Dr. Ivan K. Goldberg, M.D. They are reprinted with his permission.

The scales ARE NOT designed to diagnose any psychiatric disorder, nor are
they intended to replace evaluation by a qualified psychiatrist. They are
only intended to measure the severity of depressive and/or manic symptoms,
and thus to help the reader decide whether to seek a psychiatric evaluation.

The Goldberg Depression Scale, below, is a self-administered
questionnaire designed to measure the severity of depressive
thinking and behavior.

-------------------------------------------
4.1 我如何评估自己的心理状态？
-------------------------------------------

问：我如何区别我是抑郁还是只是心情不好呢？

答：一般来说，我们的抑郁状态对于身边的人来说比我们自己感觉更明显。判断力失常是情感障碍的部分表现，所以常常家人和朋友比我们先能觉察到一些征兆。

这一部分和下一部分中的Goldberg 情绪测评表是由医学博士Ivan K. Goldberg制定，并经他允许引用的。

这一测测评表目的并不在于诊断任何精神障碍，也不能替代合格精神专家的评估。只是用于测量抑郁严重程度和/或躁狂症状，并帮助读者决定是否进行专业精神评估。

下面的Goldberg抑郁测评表是一个自评问卷，旨在衡量抑郁性思想及行为的严重程度。

malnu

Goldberg Depression Scale
-------------------------
Copyright (c) 1993 Ivan Goldberg

Name______________________________________ Date__________________________



The items below refer to how you have felt and behaved DURING THE
PAST WEEK. For each item, indicate the extent to which it is true, by
circling one of the numbers that follows it. Using the following scale:


0 = Not at all 1 = Just a little 2 = Somewhat


3 = Moderately 4 = Quite a lot 5 = Very much
==========================================================================
1. I do things slowly. 0 1 2 3 4 5


2. My future seems hopeless. 0 1 2 3 4 5


3. It is hard for me to concentrate on reading. 0 1 2 3 4 5


4. The pleasure and joy has gone out of my life. 0 1 2 3 4 5


5. I have difficulty making decisions. 0 1 2 3 4 5


6. I have lost interest in aspects of life that
used to be important to me. 0 1 2 3 4 5


7. I feel sad, blue, and unhappy. 0 1 2 3 4 5


8. I am agitated and keep moving around. 0 1 2 3 4 5


9. I feel fatigued. 0 1 2 3 4 5


10. It takes great effort for me to do
simple things. 0 1 2 3 4 5


11. I feel that I am a guilty person who deserves
to be punished. 0 1 2 3 4 5


12. I feel like a failure. 0 1 2 3 4 5


13. I feel lifeless - - - more dead than alive. 0 1 2 3 4 5


14. My sleep has been disturbed---too little, too
much, or broken sleep. 0 1 2 3 4 5


15. I spend time thinking about HOW I might
kill myself. ~~~ 0 1 2 3 4 5


16. I feel trapped or caught. 0 1 2 3 4 5


17. I feel depressed even when good things
happen to me. 0 1 2 3 4 5


18. Without trying to diet, I have lost, or
gained, weight. 0 1 2 3 4 5

A score of 15 or higher on the depression scale indicates the possible need
for a psychiatric evaluation.

Copyright (c) 1993 Ivan Goldberg
---------------------------------

Goldberg抑郁测评表
-------------------------
Copyright (c) 1993 Ivan Goldberg

姓名________________日期__________________

下列各项是对你在过去一周内的感觉和行为的描述。请对每项选择出准确程度，将相应数字圈出。用下面的标准把符合你的情况的数字圈出：

0 = 完全不符    1 = 稍微符合    2 = 有点符合   
3 = 比较符合    4 = 较多符合    5 = 非常符合或完全符合
===============================================================
1.我做事缓慢。0 1 2 3 4 5

2. 我的未来似乎没有希望。0 1 2 3 4 5

3. 我很难集中精力阅读。0 1 2 3 4 5

4. 愉快和欢乐在我的生活中不复存在。0 1 2 3 4 5

5. 我很难做出选择。0 1 2 3 4 5

6. 我对曾经对我很重要的东西丧失了兴趣。0 1 2 3 4 5

7. 我感觉悲伤、阴郁、不开心。0 1 2 3 4 5

8. 我焦躁不安，四处移动。0 1 2 3 4 5

9. 我感觉疲惫。0 1 2 3 4 5

10. 我要做出很大努力才能做一些简单的事情。0 1 2 3 4 5

11. 我觉得自己是个罪人，应该被惩罚。0 1 2 3 4 5

12. 我觉得自己失败。0 1 2 3 4 5

13. 我觉得没有生气，死气沉沉。0 1 2 3 4 5

14. 我睡眠失常――太少、少多、或断断续续。0 1 2 3 4 5

15. 我专门考虑怎样自杀。~~~ 0 1 2 3 4 5

16. 我感觉像被罩住或困住一样。0 1 2 3 4 5

17. 即使好事发生到我身上我还是感觉抑郁。0 1 2 3 4 5

18. 我没有控制饮食，体重却增加或减少了。0 1 2 3 4 5

测量结果在15分或以上表明可能需要专业精神评估。

Copyright (c) 1993 Ivan Goldberg
---------------------------------

malnu

Q: How can I tell if I am manic or just unusually cheerful?

A: Much like depression, it is frequently more obvious to those around us
that we are becoming manic or hypomanic than it is to us. Impaired
judgment is every bit as much a part of mania as it is a part of
depression, and it is not uncommon for someone on a manic upswing to
think they simply feel so good because the damn depression is finally
over. Family and friends can usually tell the difference quite easily,
although convincing the manic subject of his/her mania can be quite a
different matter.


This section, like the last, involves one of the Goldberg Mood Scales
by Dr. Ivan K. Goldberg, M.D. Again, the scales ARE NOT designed to
diagnose any psychiatric disorder, nor are they intended to replace
evaluation by a qualified psychiatrist. They are only intended to
measure the severity of depressive and/or manic symptoms, and thus
to help the reader decide whether to seek a psychiatric evaluation.

The Goldberg Mania Scale, below, is a self-administered
questionnaire designed to measure the severity of manic
thinking and behavior.


Goldberg Mania Scale
--------------------
Copyright (c) 1993 Ivan Goldberg


Name_________________________________________ Date_______________________


The items below refer to how you have felt and behaved DURING THE
PAST WEEK. For each item, indicate the extent to which it is true, by
circling one of the numbers that follows it. Using the following scale:


0 = Not at all 1 = Just a little 2 = Somewhat


3 = Moderately 4 = Quite a lot 5 = Very much


==========================================================================
1. My mind has never been sharper. 0 1 2 3 4 5


2. I need less sleep than usual. 0 1 2 3 4 5


3. I have so many plans and new ideas that it is
hard for me to work. 0 1 2 3 4 5


4. I feel a pressure to talk and talk. 0 1 2 3 4 5


5. I have been particularly happy. 0 1 2 3 4 5


6. I have been more active than usual. 0 1 2 3 4 5


7. I talk so fast that people have a hard time
keeping up with me. 0 1 2 3 4 5


8. I have more new ideas than I can handle. 0 1 2 3 4 5


9. I have been irritable. 0 1 2 3 4 5


10. It's easy for me to think of jokes and
funny stories. 0 1 2 3 4 5


11. I have been feeling like "the life of
the party." 0 1 2 3 4 5


12. I have been full of energy. 0 1 2 3 4 5


13. I have been thinking about sex. 0 1 2 3 4 5


14. I have been feeling particularly playful. 0 1 2 3 4 5


15. I have special plans for the world. 0 1 2 3 4 5


16. I have been spending too much money. 0 1 2 3 4 5


17. My attention keeps jumping from one idea
to another. 0 1 2 3 4 5


18. I find it hard to slow down and stay in
one place. 0 1 2 3 4 5

A score of 20 or higher on the mania scale suggests the possible need for
an evaluation by a qualified psychiatrist.

Copyright (c) 1993 Ivan Goldberg
―――――――――――――――――――――
问：我怎么分辨是躁狂还是超乎寻常的愉快？

答：与抑郁类似，身边的人对于我们的（轻）躁狂状态更容易察觉。对判断力的影响也与像抑郁一样影响躁期的人，而且躁期的人通常会以为感觉好只是因为可恶的抑郁期已经过去。家人和朋友一般很容易看出区别，但让躁相的人相信他/她是躁狂就不见得容易了。

这部分和上一部分一样，有一份Ivan K. Goldberg 博士设计的Goldberg情绪测评表，测评并不旨在诊断任何精神障碍，也不能替代精神学家的评估，只为测量抑郁和/或躁狂症状的严重程度，并帮助读者决定是否进行正规精神评估。

下面的Goldberg抑郁测评表是一个自评问卷，旨在衡量躁狂思想及行为的严重程度。

Goldberg躁狂测评表
-------------------------
Copyright (c) 1993 Ivan Goldberg

姓名________________日期__________________

下列各项是对你在过去一周内的感觉和行为的描述。请对每项选择出准确程度，用下面的标准把符合你的情况的数字圈出：

0 = 完全不符    1 = 稍微符合    2 = 有点符合   
3 = 比较符合    4 = 较多符合    5 = 非常符合
===============================================================
1.我思维空前敏锐。0 1 2 3 4 5

2. 我睡眠需要减少。0 1 2 3 4 5

3. 我的计划和新想法太多，使我很难工作。0 1 2 3 4 5

4. 有种压力迫使我不停地说啊说。0 1 2 3 4 5

5. 我特别高兴。0 1 2 3 4 5

6. 我比通常积极得多。0 1 2 3 4 5

7. 我说话太快，别人跟不上。0 1 2 3 4 5

8. 我新想法太多，没办法控制。0 1 2 3 4 5

9. 我易怒。0 1 2 3 4 5

10. 我很容易想起笑话或有趣的故事。0 1 2 3 4 5

11. 我感觉“生活就是一次欢聚”。0 1 2 3 4 5

12. 我精力旺盛。0 1 2 3 4 5

13. 我总考虑性。0 1 2 3 4 5

14. 我特别幽默。0 1 2 3 4 5

15. 我对世界有着特别的计划 0 1 2 3 4 5

16. 我花钱太多。0 1 2 3 4 5

17. 我的注意力不停地从一个想法跳向另一个。0 1 2 3 4 5

18. 我很难停下待在一个地方。0 1 2 3 4 5

测量结果在20分或以上表明可能需要专业精神评估。

Copyright (c) 1993 Ivan Goldberg
---------------------------------

舞月

辛苦了；）

Hasiente

致意问候。谢谢

阿童木

助人者自助，自助者天助！

wjyuyu

谢谢纳兰版！我要把表打印出来，供日后参考用！

芊芊灵儿

辛苦啊！有助于学习英语。

malnu

一年多了，看到此贴我还能想起当时无助迷茫的状态。大家加油吧，低落的日子总会过去的：）

心月悠然

希望我也能早日走出无助迷茫的状态,回想这将近十年的时间,似乎从来就没有自信充实过,要么是在放纵挥霍中度过,要么就是沉浸在抑郁的深渊,时间都被我白白地浪费了,而我所能做的,只有拿这病当作借口.