如何调节抑郁情绪

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。

 

Moderate exercise such as walking, riding a stationary³ 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.

适度的运动，如散步、骑固定自行车或游泳是一个很好的开始。但任何能提高心率的活动，包括日常琐事，都会有所帮助，尤其是在户外或阳光明媚的窗户附近。瑜伽、慢跑和太极都能帮助你提升心情。

 

3、多摄入富含维生素D的食物如鸡蛋黄、豆浆、蘑菇、奶酪、动物肝脏、脱脂牛奶和海产品（如鳟鱼、鲭鱼、金枪鱼、鳗鱼）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.

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。

 

Eat more fish. Fatty fish, such as salmon⁴ and sardines⁵, 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.

多食用鱼类。富含脂肪的鱼类，比如鲑鱼和沙丁鱼，包含奥米伽-3脂肪酸。研究表明，人体如果缺乏鱼肉所富含的两种化学物质：二十碳五烯酸（EPA）和二十二碳六烯酸（DHA），患上抑郁症的风险将大增。

 

其实，进入年底，聚会和探亲开始变多，需要面对七大姑八大姨的“灵魂拷问”。“年关焦虑”也是导致情绪低落的原因之一。

 

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。

 

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.

心理专家建议不应盲目攀比。也许你还在为没有实现的目标后悔不已，但是你还是可以下定决心在来年做得更好！

 

同时，对一些表面上关心地“盘问”，学会说不，比如幽默地搪塞过去，而不是被牵扯掉不必要的精力，影响情绪。

 

冬天也要让内心充满阳光哦！

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