第1649期:Surviving the winter blues

It’s the middle of winter, and the prospect of warm sunny days is a long way off. For some of us, it’s the most depressing time of year, where daylight is limited and the weather is often miserable – this is when the winter blues set in. So what can be done to lift our spirits?

现在是隆冬，距离温暖晴朗的日子还有很长的路要走。对于我们中的一些人来说，这是一年中最令人沮丧的时候，日光有限，天气通常很糟糕——这是冬季忧郁症开始的时候。那么我们可以做些什么来振奋精神呢？

The shorter days and longer nights can make us feel down, and that can cause us to eat more and exercise less. Some fear loneliness and isolation during the long dark months. Those people who suffer this seasonal mood swing more seriously are described as having seasonal affective disorder – or SAD for short. It’s a type of depression with a seasonal pattern caused by a lack of light and is thought to affect the part of the brain that rules sleep, appetite, mood and activity levels.

白天变短，夜晚变长会让我们情绪低落，这会导致我们吃得更多，运动更少。在漫长的黑暗月份里，有些人害怕孤独和孤立。那些更严重地遭受这种季节性情绪波动的人被描述为患有季节性情感障碍——或简称为 SAD。这是一种具有季节性模式的抑郁症，由光线不足引起，被认为会影响大脑中负责睡眠、食欲、情绪和活动水平的部分。

Jenny Scott-Thompson is one person who was diagnosed with SAD. She told the BBC: “I struggled with periods of exhaustion and misery that seemed out of proportion to what was going on in my life.” She was prescribed light therapy, which involved sitting in front of a light box. As well as going outside during daylight hours, this is believed to help anyone who is affected by the winter gloom.

珍妮·斯科特-汤普森 (Jenny Scott-Thompson) 是一名被诊断出患有 SAD 的人。她告诉 BBC：“我在疲惫和痛苦中挣扎，这似乎与我生活中发生的事情不成比例。”她接受了光疗，包括坐在灯箱前。除了在白天外出外，这被认为可以帮助任何受冬季阴霾影响的人。

Although having more light is an obvious cure, antidepressants can help those with more severe depression by artificially elevating the amount of serotonin in the brain. But this isn’t suitable for everyone, and many of us can try to just alter our mindset. Clinical psychologist Laura Keyes says, “it can be helpful to think about how to adapt your eating and exercise patterns to the change of season, just as this happens in nature with plants and animals adapting.”

虽然多点光照是一种明显的治疗方法，但抗抑郁药可以通过人为地提高大脑中血清素的含量来帮助那些患有更严重抑郁症的人。但这并不适合所有人，我们中的许多人都可以尝试改变我们的心态。临床心理学家劳拉·凯斯 (Laura Keyes) 说：“考虑一下如何使您的饮食和锻炼方式适应季节变化会很有帮助，就像植物和动物在自然界中发生适应一样。”

It might sound easier said than done, but accepting winter and thinking positively may energise us. Writing for the BBC Social website, Esther De La Ford asks “What if we explored what this phase of winter has to offer us, instead of grieving those things that it is taking away?” She suggests we use this time for rest, reflection, slowing down, stillness and renewal. Maybe this might stop us longing for summer?

说起来容易做起来难，但接受冬天并积极思考可能会让我们充满活力。 Esther De La Ford 为 BBC 社交网站撰稿问道：“如果我们探索冬季的这个阶段必须为我们提供什么，而不是悲伤那些它正在带走的东西，会怎样？”她建议我们利用这段时间来休息、反思、放慢脚步、静止和恢复活力。也许这可以阻止我们对夏天的渴望？

depressing 令人消沉的，压抑的
the winter blues 冬季忧郁
lift someone’s spirits 提高兴致，振奋精神
down 情绪低落的
loneliness 孤独
mood swing 情绪波动
seasonal affective disorder 季节性情绪失调，俗称 “冬季忧郁症”
depression 抑郁症
diagnosed 被诊断
exhaustion 筋疲力尽
light therapy 光照疗法
antidepressant 抗抑郁药
serotonin 血清素
mindset 心态，思维模式
adapt 改变以适应变化
easier said than done 说时容易做时难
energise 使精力充沛
grieve 伤心，难过