How to Cope with Seasonal Depression in an Already Challenging Year?

在挑战重重的年份里，如何应对季节性抑郁症？

王淑怡 供稿

If you suffer from seasonal depression or worry about your risk factors should you get the coronavirus, this winter could be tougher than usual. The specter of diminished holidays, an increase of unemployment rate, a third wave of the virus and more than 1,570,000 coronavirus deaths add to the mental health risks this winter.

如果你正饱受季节性抑郁症的困扰，或者担心自己一旦染上冠状病毒性命堪忧，那么这个冬天可能会比以往更加难熬。假期变少、失业率攀升、第三波疫情来势汹汹、全球超过157万人死于新冠肺炎，这些恐惧萦绕心头，使今冬人们患上心理疾病的风险大大增加。

The cooler temperatures and shorter days of fall and winter can bring changes in mood for some people. These changes may take the form of seasonal affective disorder or SAD, a type of depression that occurs during particular seasons and improves as the next season begins. It is linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. Symptoms include depression and fatigue, carbohydrate cravings, increased appetite and weight gain, and withdrawal from other people.

对一些人来说，秋冬季气温降低，白日变短，会给情绪带来变化。这些变化可能体现为季节性情绪失调或称为SAD。这是一种季节性抑郁症，特定季节一过，症状就会好转。这种抑郁症与冬季日照时间短、接受阳光少，进而引发大脑生化失衡有关。主要症状包括抑郁疲乏、渴望高糖食物、暴饮暴食、体重增加、不喜与人接触等。

While an estimated 25 percent of people are likely to experience depression in some form during their life, between 0.5 percent and 3 percent are affected by SAD each year. According to experts, quite a few factors play into developing depression, including genetics, other medical conditions and stressful events. 

据估计，25%的人可能在一生中经历某种形式的抑郁，但每年有0.5%—3%的人受到季节性情绪失调的影响。专家表示，引起情绪失调的因素有很多，包括遗传因素、身体状况和压力事件等。

Then, how to cope with seasonal depression in an already challenging year? The National Institute of Mental Health outlines four main categories of treatment for SAD, which can be used individually or together to help someone manage their symptoms:

那么，在挑战重重的年份里，我们应当如何应对季节性情绪失调问题？美国国家心理卫生研究所列举了四种治疗季节性情绪失调的方案。它们既可以单独使用，也可以组合使用，以减轻病人症状。

1. Light therapy. This form of treatment has been around since the 1980s, and the main premise behind it is that increasing your exposure to bright, artificial light during the fall and winter months can ease the symptoms of winter-related SAD. The study found that sitting in front of a light box that emits 10,000 lux of cool-white fluorescent light for 20 to 60 minutes each morning through the fall and winter months will prevent the SAD.

光疗法。这种治疗方案早在20世纪80年代就开始使用，其原理是在秋冬时节照射明亮的人造光可有效缓解冬季情绪失调。研究发现，每天早上坐在灯箱前接受10000勒克斯的冷白色荧光灯照射20-60分钟，可以预防冬季抑郁症。

2. Sunshine. If you don’t have time to get outside for some sunlight during the week (because of school or work, for example), schedule outdoor activities on your lunch break at work or on the weekend. On days when it’s sunny, get outside for exercise or even just read near a window. 

阳光疗法。如果你是上班族或学生，在工作日期间没有时间出去晒太阳的话，不妨安排在午休时间或周末到户外活动。在阳光明媚的日子里，外出锻炼身体，哪怕只是在窗边看看书也好。

3. Talk therapy. Known as psychotherapy, talk therapy can help with a wide assortment of mental and emotional health conditions like SAD, depression, anxiety, trauma, etc.

谈话疗法。谈话疗法也称为心理疗法，可以帮助治疗各种精神或心理疾病，如季节性情绪失调、抑郁、焦虑、创伤等。

4. Antidepressant medications. This is usually prescribed as the first line of treatment for SAD. Certain antidepressants known as selective serotonin reuptake inhibitors (SSRIs) are typically used as the first drug of choice for SAD. It’s believed that they may help improve your brain’s serotonin levels, which can boost your mood.

药物疗法。抗抑郁药物通常是治疗季节性情绪失调首选方法。某些抗抑郁的药物，如选择性血清素再吸收抑制剂（SSRI），是治疗此类疾病的首选药物。人们认为这种药物能够提升大脑的血清素水平，从而改善情绪。

As we all try to cope with the pandemic and learn to live with a “new normal,” taking time to tend to your mental health is more important now than ever. It’s important to know that you’re not alone and help is always available.

当我们所有人都在努力应对这场大流行病并学着适应“新常态”时，花时间关注自己的心理健康比以往任何时候都更加重要。要知道，你并不孤单，随时都有人愿意帮助你。

【VOCABULARY】

1. specter n. （因可能出现困难而产生的）忧虑；恐怖

2. diminished adj. 变小的；变少的

3. Seasonal Affective Disorder (SAD) 季节性情绪失调

4. biochemical adj. 生物化学的

5. carbohydrate n. 碳水化合物；糖类或淀粉类食物

6. National Institute of Mental Health 美国国家心理卫生研究所

7. lux n. 勒克斯（照明单位）

8. fluorescent adj. 荧光的

9. psychotherapy n. 心理疗法

10. antidepressant n. 抗抑郁药

11. serotonin n. 血清素