“为什么冬季容易情绪低落”上热搜，原来冬天也需要预防抑郁……
Tips for Dealing With Seasonal Affective Disorder

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.季节性情绪紊乱（seasonal affective disorder，SAD）指多发于冬季的一种抑郁症，也称“冬季抑郁症”。与其它类型的抑郁症不同的是，这种季节性抑郁症会在春天到来时有所好转。这是一种循环的、反复发生的情绪紊乱，每年冬天时觉得抑郁，春天到来时又好转了。

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.

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.季节性情绪紊乱在北方气候地区更常见，北方冬季的白天都很短。该症状的女性患者多于男性，而且更易发生在40岁以下人群中。

Although any amount of outdoor light can help raise serotonin levels, getting light in the morning seems to offer the most benefit.尽管任何数量的户外光线都有助于提升血清素水平，但在清晨享受阳光似乎效果最佳。

Replacing light bulbs in your home with full spectrum light bulbs can help because they emit light similar to sunlight. 把家里的电灯泡换成全光谱灯泡会大有益处，因为全光谱灯泡发出的光和太阳光相似。

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，平时多运动可以避免患上季节性情感障碍。因为运动可以提升血清素和内啡肽水平，两者都能使人产生“跑步者的愉悦感”，并已得到证实可以对抗抑郁症。

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.维生素D对于合成血清素和多巴胺（两者都是与抑郁症有关的化学物质）不可或缺。所以研究人员得出结论：如果维生素D水平较低，就会产生抑郁，这种解释合乎逻辑。维生素D委员会建议每天补充2000国际单位的维生素D, 如果不常晒太阳，则应补充更多。

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.“年关焦虑症”指的是年关将至而产生的自责和恐慌心理，通常由年度收入不佳、工作和家庭压力引起。