我想在我每天鼓励的话语的基础上，为你们写一篇长一点的文章。
I wanted to write a longer piece for you all, which is in addition to my daily words to inspire.
我也想要确保每个人都能理解我说的话，因为我传递的信息是具有普遍性的。我写的一切都如此。我真的感觉这一篇很重要，值得用中英双语来传达。如果大家都喜欢的话，我就会考虑为我每天的智慧话语都附上一个英文版。
I also wanted to ensure that everyone can understand what I have to say, as my message is universal. Well everything I write is. I really feel this one is important to take the time to deliver in both English and Chinese. If this is liked by all, I will consider writing including an English version to my daily wisdoms.
今天我想对你们谈论的是当人生中感觉似乎有一堵围墙向你逼近，使你内心感到惧怕，甚至窒息的这些时候。
Today I’m going to talk to you about when the walls seem to be closing in on life and you feel overwhelmed, suffocated and drowning within yourself.
我目前还没有见过从未经历过某种程度的这种感受的人。无论是表现为抑郁，焦虑或是孤立，这些都是关着门谈论的事儿。这是因为我们在出门面对外界时，喜欢带上面具，而且我们最常声称的就是“一切都还好”。
I am yet to cross a person who has not experienced some level of this. Whether it be through depression, anxiety and isolation often are only discussed behind close doors. That is because when we confront the outer world, we put on a mask when we leave the house, and most often we will proclaim “everything is okay”.
但是往往，一切并不是那么好，你明知不好，却无法挣脱这些重重压在你身上的情绪。
Every so often though, everything is not okay and against your better judgement you can’t quite seem to shake the feelings which weigh on you so heavily.
往往就是这些仿佛像落井一样的瞬间，你才会意识到你有机会走出黑暗，通往黎明。
Often it is in these moments of what seems to be falling down a well, you actually find yourself in an opportunity to fly out of the darkness and into the light.
这些时候就最适合反省一下过往，想想你为什么处于现在的处境。要想在人生中前进，这些都是必要的。
These moments are the ideal time to reflect on what has been, why you are where you are. They are necessary for advancing in life.
但是当一切都感觉太繁琐，你又该如何克服？这就是完全背离直觉的时候。
But how do you do survive them when it all seems too much? Here is where it is completely counter intuitive.
你必须背离你内心的感受，做出对你自己而言正确的选择。你也许很想把自己封锁起来，向困难退缩，活在自己的世界里，但如果你那么做了，你就永远走不出那个阴影。你需要把这口井打翻过来，因为下落总比升起容易。
You must go against what you feel and you must do what is right for yourself. You may feel like locking yourself away, withdrawing and keeping to yourself but in doing so that is where you will remain. You need to tip the well upside down so to speak, it is always easier to fall than it is to rise.
想象一下落井有什么困难。没有任何困难。想象一下扇动你的手臂，飞出这口井，这就要耗费难以想象的力气。所以这就是你需要做的。
Imagine the difficulty of falling down a well, there is none. Imagine flapping your arms so you can fly out of the well, it takes immense energy. That is what you need to do.
我经历这些时刻的时候，我逼迫了自己社交，逼自己和一些能够让我振作起来的人交往，做了很多我不愿意做的事。我做了很多运动，看了很多喜剧片。
When I have experienced these moments, I have forced myself to socialise, to be surrounded by people who bring out the best in me and to do everything I don’t feel like doing. I exercise a lot and I watch comedies.
突然间，世界的重量开始轻了。像鸟一样扇动手臂开始有用了，而你升出了这口井。
Suddenly, the world and the weight begins to lift. Flapping your arms like a bird begins to work and you rise out of the well.
但是往往要扇动你的手臂，你会需要一些鼓励。所以说你就需要大胆地向自己，向对你重要的人表达自己对一些事的想法。
More often than not though to flap your arms you need a little bit of encouragement. That is why you must openly express how you feel about things to yourself honestly and also those dear to you.
我们都知道世界上的问题都基于欠缺理解，但要理解，就必须通过清晰的沟通。你也不例外。无论你会有什么感受，都要把事实说出来，这样你就不会有那种围墙逼近的压迫感。
We all know the world’s problems stem from lack of understanding, but understanding only occurs with clear communication. You are no different. Speak your truth regardless of how it makes you feel and you will be liberated from the walls closing in.
你的世界将会再次豁然开朗，再次成为一个充满机遇的圣地。
They will start to open up once again and the world will become a wonderful land of opportunity once again.
我鼓励你如果感觉到围墙在逼近，要把话说出口，向他人寻求帮助，扇动起你的翅膀。
I encourage you if you ever feel like the walls are closing in, speak up, ask for help and start flapping your wings.