2022-04-18

如果季节性抑郁已经给你带来了严重的心理痛苦和功能损伤，应该及时寻求专业帮助和治疗。当你的抑郁情绪尚属正常范围，达不到诊断标准，可参考以下建议来缓解抑郁情绪：

1、多晒太阳，尤其是在早上。即使工位不在窗边，也每天找时间去窗边坐一会儿。

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。

If the weather permits, take a walk. In your home or office, try sitting close to a window that faces south.

如果天气条件允许， 多外出散步。在家里和办公室， 尽量坐在朝南的窗户旁边。

Replacing light bulbs in your home with full spectrum1 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。

2、多运动。上班族可利用午休时间，到户外在空气新鲜、阳光充足的地方散步和倒走。

Studies have shown that upping your exercise routine can counteract2 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。