Suicide: Read This First @ Silver Star ,team.

Suicide: Read This First
http://www.metanoia.org/suicide/
Translation for Taiwan [中文翻譯]

翻譯內容參考自：
嘉南藥理科技大學學生輔導中心－輔導文宣第六期－98年4月6日發行
http://www3.chna.edu.tw/student/Files/Journal/97206.Pdf

If you are thinking about suicide...read this first

如果你正在想著自殺......先看看這篇文章

If you are feeling suicidal now, please stop long enough to read this. It will only take about five minutes. I do not want to talk you out of your bad feelings. I am not a therapist or other mental health professional - only someone who knows what it is like to be in pain.

如果你現在感覺想要自殺，請你先停下腳步，讀一讀這篇文章。這只會花你約五分鐘。我不是要勸你不要感覺這麼抑鬱，我不是心理治療師，我只是一個能體會痛苦是什麼的人。

I don't know who you are, or why you are reading this page. I only know that for the moment, you're reading it, and that is good. I can assume that you are here because you are troubled and considering ending your life. If it were possible, I would prefer to be there with you at this moment, to sit with you and talk, face to face and heart to heart. But since that is not possible, we will have to make do with this.

我不知道你是誰，也不知道你為什麼讀這篇文章。我只知道，此時此刻你還願意讀它，這很好。我可以猜想你在這兒是因為你困擾無助、正想結束自己的生命。如果可能的話，我希望此時我可以在你身邊，與你坐下來面對面、互相敞開心胸的談一談。可是那是不可能的，我們只好藉著這篇文章來溝通。

I have known a lot of people who have wanted to kill themselves, so I have some small idea of what you might be feeling. I know that you might not be up to reading a long book, so I am going to keep this short. While we are together here for the next five minutes, I have five simple, practical things I would like to share with you. I won't argue with you about whether you should kill yourself. But I assume that if you are thinking about it, you feel pretty bad.

我認識一些想自殺的人，所以我大概能暸解你的一些感受。我知道你現在大概沒有心情來聽長篇大論，所以我會長話短說。在我們在一起的這五分鐘裡，我有五個簡單、實用的想法想與你分享。我不會與你爭辯你該不該自殺，但我猜如果你一直想，你一定是感覺很糟。

Well, you're still reading, and that's very good. I'd like to ask you to stay with me for the rest of this page. I hope it means that you're at least a tiny bit unsure, somewhere deep inside, about whether or not you really will end your life. Often people feel that, even in the deepest darkness of despair. Being unsure about dying is okay and normal. The fact that you are still alive at this minute means you are still a little bit unsure. It means that even while you want to die, at the same time some part of you still wants to live. So let's hang on to that, and keep going for a few more minutes.

喔，你仍繼續地讀這篇文章，這非常的好！我想請你跟著我讀完剩下的文章。我希望這表示在你內心深處，還有一點點不確定，你是否真的想結束自己的生命。人們常常感到困惑，甚至是在最黑暗絕望的時候。對死亡感到不確定是好的而且是很正常的。事實上，此刻你還活著，就表示你還有一點點不確定。這意味著儘管你現在想死，同時，某部份的你，還是想活下去。讓我們抓住這個小小的想活下去的念頭，再多談幾分鐘。

Start by considering this statement:

讓我們先想想這句話：

"Suicide is not chosen; it happens when pain exceeds resources for coping with pain."

「自殺不是被選擇的，它發生在一個人的痛苦超越他能力所能應付時。」

That's all it's about. You are not a bad person, or crazy, or weak, or flawed, because you feel suicidal. It doesn't even mean that you really want to die - it only means that you have more pain than you can cope with right now. If I start piling weights on your shoulders, you will eventually collapse if I add enough weights... no matter how much you want to remain standing. Willpower has nothing to do with it. Of course you would cheer yourself up, if you could.

自殺的念頭就是這樣產生的。並不因為你有自殺的傾向，你就是一個壞人、瘋子、弱者、或者是有缺陷的人。有自殺的念頭甚至並不代表你真的想死，只是代表目前你的痛苦超出你所能正常應付的。就好比如果我開始在你的肩膀堆起重量，我只要增加足夠的重量，你最後還是會崩潰......不管你怎麼努力想站穩。這跟意志力無關。當然你會讓自己打起精神，如果你做得到的話。

Don't accept it if someone tells you, "that's not enough to be suicidal about." There are many kinds of pain that may lead to suicide. Whether or not the pain is bearable may differ from person to person. What might be bearable to someone else, may not be bearable to you. The point at which the pain becomes unbearable depends on what kinds of coping resources you have. Individuals vary greatly in their capacity to withstand pain.

假如別人告訴你：「不值得為這個理由而想自殺」，你不必理會。世界上有很多種痛苦會導致自殺。是否能承擔某一種痛苦是因人而異的。別人能夠承受的痛苦，也許不是你能夠承受的。能不能承受這痛苦的關鍵在於你擁有哪些能應付痛苦的辦法。每個人抵抗痛苦的能力有極大的差異。

When pain exceeds pain-coping resources, suicidal feelings are the result. Suicide is neither wrong nor right; it is not a defect of character; it is morally neutral. It is simply an imbalance of pain versus coping resources.

當痛苦超越能力所能應付時，就會產生想自殺的感覺。自殺無關對錯；也不是人格的缺陷；也無關道德。它僅僅是痛苦與應付痛苦的能力之間的失衡。

You can survive suicidal feelings if you do either of two things: (1) find a way to reduce your pain, or (2) find a way to increase your coping resources. Both are possible.

如果你能做下面的一項或者兩項事情，就能夠幫助你走出自殺的感覺：一、找出方法減少你的痛苦，二、找出方法增加你應付痛苦的辦法。這兩項都是可能做到的。

Now I want to tell you five things to think about.

現在，讓我告訴你可以好好思考的五件事。

1	You need to hear that people do get through this -- even people who feel as badly as you are feeling now. Statistically, there is a very good chance that you are going to live. I hope that this information gives you some sense of hope.
2	Give yourself some distance. Say to yourself, "I will wait 24 hours before I do anything." Or a week. Remember that feelings and actions are two different things - just because you feel like killing yourself, doesn't mean that you have to actually do it right this minute. Put some distance between your suicidal feelings and suicidal action. Even if it's just 24 hours. You have already done it for 5 minutes, just by reading this page. You can do it for another 5 minutes by continuing to read this page. Keep going, and realize that while you still feel suicidal, you are not, at this moment, acting on it. That is very encouraging to me, and I hope it is to you.
3	People often turn to suicide because they are seeking relief from pain. Remember that relief is a feeling. And you have to be alive to feel it. You will not feel the relief you so desperately seek, if you are dead.
4	Some people will react badly to your suicidal feelings, either because they are frightened, or angry; they may actually increase your pain instead of helping you, despite their intentions, by saying or doing thoughtless things. You have to understand that their bad reactions are about their fears, not about you. But there are people out there who can be with you in this horrible time, and will not judge you, or argue with you, or send you to a hospital, or try to talk you out of how badly you feel. They will simply care for you. Find one of them. Now. Use your 24 hours, or your week, and tell someone what's going on with you. It is okay to ask for help. Try: Send an anonymous e-mail to The Samaritans Call 1-800-SUICIDE in the U.S. Teenagers, call Covenant House NineLine, 1-800-999-9999 Look in the front of your phone book for a crisis line Call a psychotherapist Carefully choose a friend or a minister or rabbi, someone who is likely to listen But don't give yourself the additional burden of trying to deal with this alone. Just talking about how you got to where you are, releases an awful lot of the pressure, and it might be just the additional coping resource you need to regain your balance.
5	Suicidal feelings are, in and of themselves, traumatic. After they subside, you need to continue caring for yourself. Therapy is a really good idea. So are the various self-help groups available both in your community and on the Internet.

１、聽聽過來人的故事，或和他們談談——就算他們和你一樣痛苦也沒有關係。根據統計數字，你會活下去的機會很大。我希望這個資訊能帶給你一點兒希望。

２、給你自己一點時間。告訴你自己：「我要先等上二十四小時，再做任何決定。」或是一個星期。記住，感覺和行動是兩回事——就算你感到想要自殺，並不代表你必須馬上去做。放一些距離在自殺的念頭和自殺的行動之間，即使只是二十四個鐘頭。讀到現在，你已經等了五分鐘了，你可以再等五分鐘，繼續讀完這一頁。繼續下去，你會發現，雖然你還是有想自殺的念頭，可是此刻你並沒有立即採取行動。這對我來說，是很大的鼓勵，希望對你也是如此。

３、人們經常想到以自殺來尋求痛苦的解脫。要知道，解脫是一種感覺，你必須要活著才能體驗它。如果你死了，你將不會感受到這個你拼命得來的解脫。

４、有些人將會對你自殺的念頭有很不好的反應，或許是因為他們因此害怕、生氣；他們不但不能幫助你，反而會增加你的痛苦，儘管他們的出於好意，但他們很可能會說出或做出欠考慮的事情。你必須了解他們的壞反應完全是出於他們的恐懼，與你無關。
重要的是，在這個糟糕透了的時候，還是有一些人願意在你身邊，他們不會批判你、與你爭論、把你送進醫院、或試著告訴你你現在的感覺多麼的糟糕。他們只是單純地關愛你。現在，找一個這樣的人，利用你的二十四個鐘頭或一個星期，告訴這個人你到底是怎麼了。尋求幫助是對的做法，試著：

‧發表匿名的信件或文章到相關的網站
‧例如台灣自殺防治學會－自殺防治中心的心情留言板
‧撥打免付費安心專線0800-788995、生命線專線1995或張老師專線1980尋求協助。
‧在電話簿裡尋找求救電話
‧打電話給心理醫師
‧謹慎選擇一位能傾聽的朋友、牧師或法師

但是獨自在試著處理這件事時，千萬不要給自己額外的負擔。就跟這個人說你是如何走到想自殺的地步，儘量紓解出大量的壓力。這樣做也許正好能增加你應付痛苦的辦法，幫助你保持平衡。

５、想自殺的這個念頭本身就會帶給自己傷害。當這個念頭過去，你需要繼續好好地關愛你自己。治療是很好的方法，另外參加你住的社區或者網路上其他一些自我幫助的團體也很有效。

Well, it's been a few minutes and you're still with me. I'm really glad.
Since you have made it this far, you deserve a reward. I think you should reward yourself by giving yourself a gift. The gift you will give yourself is a coping resource. Remember, back up near the top of the page, I said that the idea is to make sure you have more coping resources than you have pain. So let give you another coping resource, or two, or ten...! until they outnumber your sources of pain.

好幾分鐘過去了，我很高興你還在跟著我讀這一頁。
既然你表現得這麼好，你值得一個獎勵。我想你應該給你自己一個禮物。你要給自己的禮物是幫助你應付痛苦的辦法。還記得吧，先前我曾經說過關鍵是要讓你所擁有的應付痛苦的能力能超出你的痛苦。所以，讓我們再給你一個、兩個、或十個能幫助你應付痛苦的辦法，直到他們遠遠超過你痛苦的來源。

Now, while this page may have given you some small relief, the best coping resource we can give you is another human being to talk with. If you find someone who wants to listen, and tell them how you are feeling and how you got to this point, you will have increased your coping resources by one. Hopefully the first person you choose won't be the last. There are a lot of people out there who really want to hear from you. It's time to start looking around for one of them.

現在，這篇小文章也許能提供你些許的放鬆，然而你能給自己最好的克服痛苦的憑藉，還是找一個人談一談。假使你能找到一個想要聽你說話的人，告訴他你現在的感覺，告訴他你是怎麼會掉到這個困境，這樣你就能夠增加一個幫你應付痛苦的辦法。希望你會多找幾個人談談，我相信有很多人都願意聽你說你的心事。該是開始在你身邊找一找這些人的時候了。