文章轉(zhuǎn)載自 世紀(jì)君 21世紀(jì)英文報

“天涼了，我emo了……”原本代指獨立搖滾風(fēng)格的emo，現(xiàn)在已經(jīng)成了網(wǎng)絡(luò)上的新梗，常用來表達(dá)頹廢、郁悶、失落等負(fù)面情緒。不過，在冬天出現(xiàn)抑郁情緒，也可能是患了季節(jié)性情緒失調(diào)……

Outdoor activities like hiking are helpful to boost your mood in winter. TUCHONG

Preparing for winter sadness

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Do you experience a mood shift as it turns to winter?

冬天來臨的時候，你的情緒會有變化嗎?

Many people do. For about one in 20 people in the northern half of the United States, cooling temperatures and shorter, darker days may signal the onset of seasonal affective disorder, or SAD, a type of depression that typically arrives in the fall or winter, The New York Times reported.

許多人的情緒會隨冬天到來而變化。據(jù)《紐約時報》報道，美國北部地區(qū)，大約每20個人中就有一個人的情緒受季節(jié)變更影響，氣溫變冷，白晝變得更短、天更陰暗，可能就預(yù)示著季節(jié)性情緒失調(diào)(SAD)的開始，這是一種通常在秋冬時節(jié)出現(xiàn)的抑郁癥。

Not every mild blue feeling in winter is SAD. SAD symptoms make it difficult for people to function. It tends to start with an increased appetite for foods like French fries or ice cream, the eagerness to sleep longer hours, difficulty getting up in the morning and feeling wiped out at work, according to Wales Online.

不是每一種輕微的憂郁情緒都是季節(jié)性情緒失調(diào)，其癥狀會令人體機(jī)能難以正常運轉(zhuǎn)。據(jù)《威爾士在線》報道，季節(jié)性情緒失調(diào)在一開始往往表現(xiàn)為食欲大增，想吃薯條或冰淇淋等食物，還會渴望睡更長時間，早晨起不來床，工作時疲憊不堪。

The exact cause of this disorder remains unknown. But the good news is that because SAD is tied to the changing seasons, “you can predict its onset and ward it off,” Michael Terman, a professor of clinical psychology at Columbia University, US, told The New York Times.

季節(jié)性情緒失調(diào)的確切病因尚不清楚。美國哥倫比亞大學(xué)臨床心理學(xué)教授邁克爾·特曼在接受《紐約時報》采訪時表示，由于季節(jié)性情緒失調(diào)與季節(jié)變化有關(guān)，“你可以及時預(yù)防。”

“There’s been a fair bit of research since about the 1980s supporting light therapy as being effective for seasonal kinds of depression,” psychotherapist Rakhi Chand told The Guardian. But she also advised using this type of therapy under the guidance of a professional.

心理治療師瑞奇·昌德在接受《衛(wèi)報》采訪時表示:“20世紀(jì)80年代以來，有相當(dāng)多的研究支持光療法對季節(jié)性抑郁癥有效。”但她也建議光療法應(yīng)在專業(yè)人士的指導(dǎo)下使用。

While light therapy is the first recommended treatment for SAD, getting outside regularly can offer other opportunities to soak in some light. “You might want to retreat like the hibernating bear, but don’t,” Norman E. Rosenthal, the psychiatrist whose research team identified and named the disorder in the 1980s, told The New York Times. “Walking outside even 20 or 30 minutes each day could make a huge difference,” he added. Therefore, outdoor activities like skiing or hiking are highly recommended.

雖然光療法是治療SAD的首推療法，但經(jīng)常到戶外也可以提供其他沐浴陽光的機(jī)會。在20世紀(jì)80年代率研究團(tuán)隊發(fā)現(xiàn)并命名了SAD的精神病學(xué)家諾曼·E·羅森塔爾在接受《紐約時報》采訪時表示:“你可能想要像冬眠的熊一樣縮回去，但先別，”羅森塔爾補充說，“即使每天在戶外散步20或30分鐘，也會有很大幫助。”因此，強(qiáng)烈推薦用滑雪或徒步旅行等戶外活動治療SAD。

Also, instead of giving in to sugar cravings, it is important to choose foods that are known to boost one’s mood such as dark chocolate, nuts, oatmeal and berries, according to Egypt Today.

據(jù)《今日埃及》報道，與其沉溺于對糖分的渴望，不如選擇一些能振奮情緒的食物，如黑巧克力、堅果、燕麥片和漿果。

Too nervous to enter winter? Remember, SAD is seasonal. If winter comes, can spring be too far behind?

因為太緊張而無法入冬?記住，SAD是季節(jié)性病癥。冬天來了，春天還會遠(yuǎn)嗎?

以上文章內(nèi)容選自《21世紀(jì)學(xué)生英文報高中版》高三757期