如何調(diào)節(jié)抑郁情緒

如果季節(jié)性抑郁已經(jīng)給你帶來(lái)了嚴(yán)重的心理痛苦和功能損傷，應(yīng)該及時(shí)尋求專業(yè)幫助和治療。當(dāng)你的抑郁情緒尚屬正常范圍，達(dá)不到診斷標(biāo)準(zhǔn)，可參考以下建議來(lái)緩解抑郁情緒：

1、多曬太陽(yáng)，尤其是在早上。即使工位不在窗邊，也每天找時(shí)間去窗邊坐一會(huì)兒。

Although any amount of outdoor light can help raise serotonin levels, getting light in the morning seems to offer the most benefit.

盡管任何數(shù)量的戶外光線都有助于提升血清素水平，但在清晨享受陽(yáng)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.

如果天氣條件允許， 多外出散步。在家里和辦公室， 盡量坐在朝南的窗戶旁邊。

Replacing light bulbs in your home with full spectrumlight bulbs can help because they emit light similar to sunlight.

把家里的電燈泡換成全光譜燈泡會(huì)大有益處，因?yàn)槿庾V燈泡發(fā)出的光和太陽(yáng)光相似。

2、多運(yùn)動(dòng)。上班族可利用午休時(shí)間，到戶外在空氣新鮮、陽(yáng)光充足的地方散步和倒走。

Studies have shown that upping your exercise routine can counteractSAD. 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，平時(shí)多運(yùn)動(dòng)可以避免患上季節(jié)性情感障礙。因?yàn)檫\(yùn)動(dòng)可以提升血清素和內(nèi)啡肽水平，兩者都能使人產(chǎn)生“跑步者的愉悅感”，并已得到證實(shí)可以對(duì)抗抑郁癥。

Moderate exercise such as walking, riding a stationarybike, 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.

適度的運(yùn)動(dòng)，如散步、騎固定自行車(chē)或游泳是一個(gè)很好的開(kāi)始。但任何能提高心率的活動(dòng)，包括日?，嵤拢紩?huì)有所幫助，尤其是在戶外或陽(yáng)光明媚的窗戶附近。瑜伽、慢跑和太極都能幫助你提升心情。

3、多攝入富含維生素D的食物如雞蛋黃、豆?jié){、蘑菇、奶酪、動(dòng)物肝臟、脫脂牛奶和海產(chǎn)品（如鱒魚(yú)、鯖魚(yú)、金槍魚(yú)、鰻魚(yú)）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.

維生素D對(duì)于合成血清素和多巴胺（兩者都是與抑郁癥有關(guān)的化學(xué)物質(zhì)）不可或缺。所以研究人員得出結(jié)論：如果維生素D水平較低，就會(huì)產(chǎn)生抑郁，這種解釋合乎邏輯。維生素D委員會(huì)建議每天補(bǔ)充2000國(guó)際單位的維生素D, 如果不常曬太陽(yáng)，則應(yīng)補(bǔ)充更多。

Eat more fish. Fatty fish, such as salmonand 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.

多食用魚(yú)類。富含脂肪的魚(yú)類，比如鮭魚(yú)和沙丁魚(yú)，包含奧米伽-3脂肪酸。研究表明，人體如果缺乏魚(yú)肉所富含的兩種化學(xué)物質(zhì)：二十碳五烯酸（EPA）和二十二碳六烯酸（DHA），患上抑郁癥的風(fēng)險(xiǎn)將大增。

其實(shí)，進(jìn)入年底，聚會(huì)和探親開(kāi)始變多，需要面對(duì)七大姑八大姨的“靈魂拷問(wèn)”。“年關(guān)焦慮”也是導(dǎo)致情緒低落的原因之一。

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.

“年關(guān)焦慮癥”指的是年關(guān)將至而產(chǎn)生的自責(zé)和恐慌心理，通常由年度收入不佳、工作和家庭壓力引起。

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.

心理專家建議不應(yīng)盲目攀比。也許你還在為沒(méi)有實(shí)現(xiàn)的目標(biāo)后悔不已，但是你還是可以下定決心在來(lái)年做得更好！

同時(shí)，對(duì)一些表面上關(guān)心地“盤(pán)問(wèn)”，學(xué)會(huì)說(shuō)不，比如幽默地搪塞過(guò)去，而不是被牽扯掉不必要的精力，影響情緒。

冬天也要讓內(nèi)心充滿陽(yáng)光哦！