心理健康看診英文：焦慮、失眠、壓力、情緒低落

跟醫師說「我最近睡不好」「我心情很低」「我會莫名其妙緊張」這些話，用中文都不容易，用英文就更卡。再加上心理相關的詞彙在英文裡有很多細微差別（feeling down vs depressed、anxious vs nervous），用詞稍微一錯，醫師接收到的訊息可能就偏掉。這篇文章不教你做自我診斷，只教你怎麼把感受說清楚，讓專業人員能正確接住你。

本文僅教英文溝通，不提供醫療診斷或治療建議。若你有自傷或結束生命的念頭，或感到不安全，請立即聯絡你所在國家的緊急醫療服務或心理危機專線（in the US, you can call or text 988; in other countries, search "crisis line + your country")。

核心單字表

English term	中文意思	例句
feeling down	心情低落	I've been feeling down for a few weeks.
anxious	焦慮的	I've been feeling anxious for no clear reason.
stressed out	壓力很大	I've been really stressed out at work.
overwhelmed	應付不來、被淹沒	I feel overwhelmed most days.
irritable	容易煩躁	I've been more irritable than usual.
trouble sleeping	睡眠困難	I've been having trouble sleeping.
insomnia	失眠	My doctor said it sounds like insomnia.
panic attack	恐慌發作	I think I had a panic attack last week.
racing thoughts	思緒停不下來	At night my thoughts start racing.
low energy / fatigue	沒力氣／疲倦	I have low energy even after sleeping.
appetite changes	食慾改變	I've had appetite changes — eating less.
concentration	專注力	My concentration has been off.

必背句型

這些句子都是「自然、不誇大、不貼標籤」的版本，醫師很習慣。

"I've been feeling down for the past [幾週／幾個月]."（最近一段時間心情低落）
"I've been feeling more anxious than usual."（比平常更容易焦慮）
"I've been having trouble sleeping."（最近睡不好）
"I wake up in the middle of the night and can't fall back asleep."（半夜醒來睡不回去）
"I'm under a lot of stress right now."（現在壓力很大）
"I've been feeling overwhelmed at work / with school."（工作／學校讓我快撐不住）
"I'm having a hard time concentrating."（最近很難專心）
"I don't have much energy these days."（最近沒什麼精神／體力）
"I'm not enjoying things I usually enjoy."（平常喜歡的事現在也提不起勁）
"I think I had a panic attack — my heart was racing and I couldn't catch my breath."（我可能有恐慌發作，心跳很快、喘不過氣）
"I'd like to talk to someone about this."（我想找人聊聊這件事）
"Could you help me figure out what's going on?"（可以幫我看看是怎麼回事嗎？）
"I'm not sure how to describe it, but something feels off."（我講不太清楚，但就是覺得哪裡不對勁）

錯誤說法 vs 自然說法

不太自然	自然好用	為什麼
I am very depressed.	I've been feeling down lately.	depressed 是診斷詞，留給醫師判斷；feeling down 是描述。
My heart is sick.	I've been feeling really low / anxious / not myself.	「心臟生病」字面難理解；用感受描述。
I cannot sleep totally.	I've been having trouble sleeping.	totally 用法不自然；trouble sleeping 是固定搭配。
Every day I crazy.	I've been feeling overwhelmed every day.	crazy 帶有貶義；overwhelmed 中性。
I have stress.	I'm under a lot of stress. / I'm stressed out.	have stress 不是英文搭配。
My head is too full.	My mind has been racing. / I can't shut my brain off.	直譯很不英文；用 mind racing 更自然。
I lose interest all things.	I'm not enjoying things I usually enjoy.	直譯不自然；用 not enjoying things 是常見句。

情境對話：和家庭醫師談睡眠和情緒

Doctor: What brings you in today? （醫師：你今天為什麼來？）

You: I've been having trouble sleeping for about six weeks, and I've been feeling more down than usual. I thought I should talk to someone about it. （你：我大概睡不好六週了，最近心情也比平常低落，我覺得該找人聊聊。）

Doctor: Tell me more about the sleep — is it falling asleep, staying asleep, or both? （醫師：可以多講一點睡眠的問題嗎？是入睡困難、睡不久，還是兩者都有？）

You: Mostly staying asleep. I fall asleep okay, but I wake up around 3 a.m. and can't go back to sleep. My mind starts racing. （你：主要是睡不久。我入睡還可以，但大概凌晨三點會醒，然後睡不回去，思緒會停不下來。）

Doctor: And how about your mood and energy during the day? （醫師：那你白天的情緒和精神呢？）

You: Low energy. I'm not enjoying things I usually enjoy, and I get irritable easily. Concentration at work has been off. （你：沒精神。平常喜歡的事都提不起勁，容易煩躁，工作上也很難專心。）

Doctor: Any thoughts of harming yourself, or thoughts that life isn't worth living? （醫師：有沒有想傷害自己、或覺得活著沒意義的念頭？）

You: No, nothing like that. I just feel really worn out and stuck. （你：沒有，我只是覺得很疲倦、卡住了。）

Doctor: Thanks for telling me. We can look at a few things together — sleep habits, stress, and whether talking to a counselor or trying medication would help. （醫師：謝謝你告訴我，我們可以一起看幾個方向：睡眠習慣、壓力，以及要不要找諮商師或試試藥物。）

You: Could you tell me a bit about each option, so I can decide what feels right? （你：可以分別說明一下嗎？我想選自己覺得合適的方式。）

可替換句型模板

把 [BLANK] 換成你的情況。

"I've been feeling [BLANK] for the past [BLANK]."
- feeling down for the past two months
- feeling anxious for the past three weeks
"I've been having trouble [BLANK]."
- sleeping
- concentrating
- getting out of bed in the morning
"I'm under a lot of stress because of [BLANK]."
- my job
- school deadlines
- a family situation
"I'd like help with [BLANK]."
- my sleep
- the anxiety
- figuring out what's going on
"I'm not comfortable with [BLANK]; could we try something else?"
- taking medication right away
- waiting and seeing
"Could you explain [BLANK] in simple words?"
- what this medication does
- the side effects
- what therapy looks like

小練習

把下列句子翻成自然英文。

我大概兩個月都睡不好。
我比平常更容易焦慮，沒有特別原因。
工作壓力讓我快撐不住。
我想找人聊聊這件事。
可以用簡單一點的說法解釋這個藥嗎？

參考答案

I've been having trouble sleeping for about two months.
I've been feeling more anxious than usual for no clear reason.
I'm feeling overwhelmed by stress at work.
I'd like to talk to someone about this.
Could you explain this medication in simple words?

看診前可複製的英文整理表

把下面這張表先填好。心理相關的看診時間有限，事先寫下來會清楚很多。

Mental-health visit summary
- Main reason for the visit: __________
- How long it's been going on: __________ (weeks / months)
- Mood (most days): low / okay / good / mixed
- Energy level: low / normal / high
- Sleep: trouble falling asleep / waking up at night / waking up too early / oversleeping
- Appetite: less than usual / more than usual / unchanged
- Concentration: poor / okay / fine
- Stress sources: work / school / family / health / finances / other: __________
- Anxiety / panic episodes: yes / no — how often: __________
- Things I used to enjoy and don't right now: __________
- Any thoughts of harming myself: yes / no  (if yes, see crisis-line note above)
- What I'd like from this visit: just talk / explore therapy / discuss medication / referral
- Current medications: __________
- Drug allergies: __________