最近，“為什么冬季容易情緒低落”登上微博熱搜榜，什么是 “季節(jié)性情緒失調(diào)”？它和冬天有什么關(guān)系？日常怎么預(yù)防？

首先，如果冬天讓你感到情緒很差，常常陷入抑郁情緒，先不必驚慌，因?yàn)榇蠖鄶?shù)人體會(huì)到的抑郁尚屬正常范圍。

但如果你明顯地感受到悲傷和易激惹，頻繁地哭泣，總是覺得勞累和疲乏，難以集中注意力，并且睡眠增多，缺乏能量，在社交場(chǎng)合退縮，飲食上總是渴望糖和碳水化合物，那么你需要注意了——

季節(jié)性抑郁可能已經(jīng)給你帶來了嚴(yán)重的心理痛苦和功能損傷，你需要檢查一下自己是否患了季節(jié)性情感障礙（Seasonal Affective Disorder，SAD）。

根據(jù)精神障礙診斷與統(tǒng)計(jì)手冊(cè)第五版（DSM-5），季節(jié)性情感障礙屬于抑郁障礙（Depressive Disorders）的大類，是一種“伴季節(jié)性模式”的重度抑郁障礙（Major Depression）。

“伴季節(jié)性模式”，指重性抑郁只在一年中的特定時(shí)間發(fā)作。大多數(shù)個(gè)體的抑郁發(fā)作始于秋季和冬季，緩解于春季；少部分個(gè)體有反復(fù)的夏季抑郁發(fā)作。

Seasonal affective disorder (SAD) is a type of depression that sets in or starts in the winter months. Unlike other types of depression, it may improve as spring comes on. It is often a cyclical, recurring disorder--you'll feel depression every winter and begin to feel better each spring.
季節(jié)性情緒紊亂（seasonal affective disorder，SAD）指多發(fā)于冬季的一種抑郁癥，也稱“冬季抑郁癥”。與其它類型的抑郁癥不同的是，這種季節(jié)性抑郁癥會(huì)在春天到來時(shí)有所好轉(zhuǎn)。這是一種循環(huán)的、反復(fù)發(fā)生的情緒紊亂，每年冬天時(shí)覺得抑郁，春天到來時(shí)又好轉(zhuǎn)了。

為什么冬季容易情緒低落

這其實(shí)是個(gè)生理問題，是大自然的規(guī)律。環(huán)境的變化，會(huì)對(duì)我們體內(nèi)的神經(jīng)遞質(zhì)和激素水平產(chǎn)生影響。

比如說，秋季和冬季陽(yáng)光減少，人體內(nèi)的五羥色胺活躍程度就會(huì)下降——而五羥色胺的活躍程度下降與抑郁有關(guān)。

再比如褪黑素，這種化學(xué)物質(zhì)可以增加人們?cè)诤诎抵械乃?。秋冬季?jié)陽(yáng)光減弱，人體褪黑素分泌也會(huì)增加，導(dǎo)致疲倦和睡意。

此外，秋冬季節(jié)陽(yáng)光更少，如果皮膚接觸到的陽(yáng)光減少，機(jī)體產(chǎn)生的維生素D會(huì)減少，而維生素D的缺乏也與臨床上的抑郁癥狀有關(guān)。

SAD depression is caused by lowered levels of serotonin, the mood-affecting brain chemical that is triggered by seasonal changes in daylight. Shorter days may also disrupt the body’s biological clock – circadian rhythm – which upsets the balance of melatonin, the hormone which regulates mood and sleep patterns.
SAD由血清素水平降低所誘發(fā)，大腦中的這種化學(xué)物質(zhì)能夠左右情緒，其分泌受到季節(jié)性光照變化的影響。白晝變短同樣會(huì)擾亂人體生物鐘——又稱晝夜節(jié)律，繼而導(dǎo)致褪黑素（調(diào)節(jié)情緒和睡眠規(guī)律的荷爾蒙）分泌失衡。

研究發(fā)現(xiàn)，在高緯度地區(qū)，尤其是北方地區(qū)，以及女性群體、長(zhǎng)期在室內(nèi)工作的人等更容易出現(xiàn)類似情況。

Seasonal affective disorder is far more common in northern climates, where days can be very short in winter. SAD affects more women than men and is likelier to occur in people under age 40 than those older than that.
季節(jié)性情緒紊亂在北方氣候地區(qū)更常見，北方冬季的白天都很短。該癥狀的女性患者多于男性，而且更易發(fā)生在40歲以下人群中。

如何調(diào)節(jié)抑郁情緒

如果季節(jié)性抑郁已經(jīng)給你帶來了嚴(yán)重的心理痛苦和功能損傷，應(yīng)該及時(shí)尋求專業(yè)幫助和治療。當(dāng)你的抑郁情緒尚屬正常范圍，達(dá)不到診斷標(biāo)準(zhǔn)，可參考以下建議來緩解抑郁情緒：

1、多曬太陽(yáng)，尤其是在早上。即使工位不在窗邊，也每天找時(shí)間去窗邊坐一會(huì)兒。

Although any amount of outdoor light can help raise serotonin levels, getting light in the morning seems to offer the most benefit.
盡管任何數(shù)量的戶外光線都有助于提升血清素水平，但在清晨享受陽(yáng)光似乎效果最佳。

If the weather permits, take a walk. In your home or office, try sitting close to a window that faces south.
如果天氣條件允許， 多外出散步。在家里和辦公室， 盡量坐在朝南的窗戶旁邊。

Replacing light bulbs in your home with full spectrum light bulbs can help because they emit light similar to sunlight.
把家里的電燈泡換成全光譜燈泡會(huì)大有益處，因?yàn)槿庾V燈泡發(fā)出的光和太陽(yáng)光相似。

2、多運(yùn)動(dòng)。上班族可利用午休時(shí)間，到戶外在空氣新鮮、陽(yáng)光充足的地方散步和倒走。

Studies have shown that upping your exercise routine can counteract SAD. Exercise raises levels of serotonin and also increases levels of endorphins, which are responsible for “runner’s high” and have been shown to fight depression.
研究表明，平時(shí)多運(yùn)動(dòng)可以避免患上季節(jié)性情感障礙。因?yàn)檫\(yùn)動(dòng)可以提升血清素和內(nèi)啡肽水平，兩者都能使人產(chǎn)生“跑步者的愉悅感”，并已得到證實(shí)可以對(duì)抗抑郁癥。

Moderate exercise such as walking, riding a stationary bike, or swimming is a great way to get started. But any activities that raise your heart rate, including daily chores, can help, especially if you can do them outdoors or near a sunny window. Yoga, jogging and Tai chi can all help lift your mood.
適度的運(yùn)動(dòng)，如散步、騎固定自行車或游泳是一個(gè)很好的開始。但任何能提高心率的活動(dòng)，包括日?，嵤?，都會(huì)有所幫助，尤其是在戶外或陽(yáng)光明媚的窗戶附近。瑜伽、慢跑和太極都能幫助你提升心情。

3、多攝入富含維生素D的食物如雞蛋黃、豆?jié){、蘑菇、奶酪、動(dòng)物肝臟、脫脂牛奶和海產(chǎn)品（如鱒魚、鯖魚、金槍魚、鰻魚）等。

Vitamin D is necessary for the synthesis of serotonin and dopamine(chemicals associated with depression), so researchers concluded that a link between low vitamin D levels and depression was logical. The Vitamin D Council recommends 2,000 IU daily, but suggests taking more if you get little exposure to the sun.
維生素D對(duì)于合成血清素和多巴胺（兩者都是與抑郁癥有關(guān)的化學(xué)物質(zhì)）不可或缺。所以研究人員得出結(jié)論：如果維生素D水平較低，就會(huì)產(chǎn)生抑郁，這種解釋合乎邏輯。維生素D委員會(huì)建議每天補(bǔ)充2000國(guó)際單位的維生素D, 如果不常曬太陽(yáng)，則應(yīng)補(bǔ)充更多。

Eat more fish. Fatty fish, such as salmon and sardines, contain omega-3 fatty acids. Studies have found that people who have low levels of two chemicals found in fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are at increased risk for depression. Either eat more fish – at least three times a week – or take fish oil capsules to combat SAD.
多食用魚類。富含脂肪的魚類，比如鮭魚和沙丁魚，包含奧米伽-3脂肪酸。研究表明，人體如果缺乏魚肉所富含的兩種化學(xué)物質(zhì)：二十碳五烯酸（EPA）和二十二碳六烯酸（DHA），患上抑郁癥的風(fēng)險(xiǎn)將大增。

其實(shí)，進(jìn)入年底，聚會(huì)和探親開始變多，需要面對(duì)七大姑八大姨的“靈魂拷問”?！澳觋P(guān)焦慮”也是導(dǎo)致情緒低落的原因之一。

Year-end panic refers to the self-reproach and overall feeling of panic brought about by the approach of the year's end, often due to a poor financial year and pressure from work and family.
“年關(guān)焦慮癥”指的是年關(guān)將至而產(chǎn)生的自責(zé)和恐慌心理，通常由年度收入不佳、工作和家庭壓力引起。

Psychological experts suggest that we should avoid peer competition. While regretting for the failed plans in the past year, you can still make resolution to do it better in the coming year.
心理專家建議不應(yīng)盲目攀比。也許你還在為沒有實(shí)現(xiàn)的目標(biāo)后悔不已，但是你還是可以下定決心在來年做得更好！

同時(shí)，對(duì)一些表面上關(guān)心地“盤問”，學(xué)會(huì)說不，比如幽默地搪塞過去，而不是被牽扯掉不必要的精力，影響情緒。

冬天也要讓內(nèi)心充滿陽(yáng)光哦！

編輯：陳月華
來源：中國(guó)日?qǐng)?bào) 央視新聞 果殼網(wǎng)等