如何在冬天避免情绪低落
📖 逐句对照翻译
From VOA Learning English, this is the Health & Lifestyle report.
这里是VOA慢速英语的健康与生活方式报道。
As fall and winter come to some parts of the world, daylight hours grow shorter.
随着秋冬季节降临世界部分地区，白昼时间变得越来越短。
This lack of light can cause seasonal depression.
这种光照不足可能导致季节性抑郁。
“It (is) a feeling of panic, fear, anxiety and dread all in one,” said Germaine Pataki.
杰曼·帕塔基说：“这是一种集恐慌、恐惧、焦虑和畏惧于一身的感觉。”
The 63-year-old woman living in Saskatoon, Saskatchewan, Canada, is among the millions of people estimated to have seasonal affective disorder, or SAD.
这位63岁的女性居住在加拿大萨斯喀彻温省的萨斯卡通市，她是据估计患有季节性情感障碍（SAD）的数百万人之一。
To deal with her condition, Pataki uses yoga, walking, and an antidepressant medication.
为了应对她的病情，帕塔基通过瑜伽、散步以及服用抗抑郁药物来进行调理。
She is also part of a Facebook group for people with SAD and helps others deal with the condition.
她也是一个Facebook社交焦虑症互助小组的成员，帮助他人应对这种状况。
Pataki said, “This gives me purpose.”
帕塔基说：“这给了我目标。”
People with SAD usually have depression that begins in the fall and eases in the spring or summer.
患有季节性情感障碍的人通常会在秋季开始出现抑郁症状，并在春季或夏季有所缓解。
Changing the clocks back to standard time, which happens in autumn in the United States, can also cause SAD to start.
把时钟拨回标准时间（这在美国发生在秋季）也可能导致季节性情感障碍开始发作。
Medical experts say there is a milder form, called subsyndromal SAD.
医学专家表示，还存在一种较轻的形式，称为亚综合征性季节性情感障碍。
There is also summer seasonal depression but less is known about that.
夏季季节性抑郁也存在，但人们对它的了解较少。
In 1984, a team led by Dr. Norman Rosenthal, then a researcher at the National Institutes of Health, first described SAD.
1984年，时任美国国家卫生研究院研究员的诺曼·罗森塔尔博士带领团队首次描述了季节性情感障碍（SAD）。
He invented the term.
是他发明了这个术语。
What causes seasonal affective disorder?
季节性情感障碍是由什么引起的？
Scientists are still learning the causes of seasonal affective disorder.
科学家仍在研究季节性情感障碍的成因。
They have found that specialized cells in our eyes turn the blue wavelength of the light into neural, or brain signals.
他们发现，我们眼睛中的特化细胞会将光的蓝色波长转化为神经信号，即大脑信号。
These signals affect mood and wakefulness, or alertness.
这些信号会影响情绪和清醒度，或警觉性。
Sunlight has a lot of blue light.
阳光中含有大量蓝光。
So, when the cells sense this blue light, the alertness centers of our brains turn on.
因此，当细胞感知到这种蓝光时，我们大脑的警觉中心就会启动。
We feel more alert and possibly even happier.
我们会感到更加警觉，甚至可能更快乐。
Kathryn Roecklein is a researcher at the University of Pittsburgh.
凯瑟琳·罗克莱因是匹兹堡大学的一名研究员。
She tested people with and without SAD to see how their eyes reacted to blue light.
她对患有和未患有季节性情感障碍的人进行了测试，观察他们的眼睛对蓝光的反应。
As a group, people with SAD were less sensitive to blue light than others, especially during winter months.
作为一个群体，社交焦虑障碍患者对蓝光的敏感度低于其他人，尤其是在冬季。
That suggests a cause for wintertime depression.
这表明冬季抑郁症是有原因的。
“In the winter, when the light levels drop, that, combined with a lower sensitivity, might be too low for healthy functioning, leading to depression,” Roecklein said.
罗克莱因说：“冬天光照水平下降，再加上敏感性降低，可能低到无法维持健康运转，从而导致抑郁。”
Miriam Cherry is 50 years old and lives in New York state.
米里亚姆·切里50岁，住在纽约州。
She spent the summer planning how she would deal with her winter depression.
她利用整个夏天来计划如何应对冬季抑郁症。
“It’s like clockwork,” Cherry said.
“就像钟表一样精准，”切丽说。
“The sunlight is low. The day ends at 4:45, and suddenly my mood is horrible.”
阳光很弱。下午4点45分天就黑了，我的心情一下子变得很糟。
Light therapy can help
光照疗法可能有帮助
Many people with SAD respond to light therapy, said Dr. Paul Desan of Yale University’s Winter Depression Research Clinic.
耶鲁大学冬季抑郁症研究诊所的保罗·德桑博士表示，许多患有季节性情感障碍的人对光照疗法有反应。
The therapy devices give off light about 20 times brighter than regular indoor light.
治疗设备发出的光比普通室内光线亮约20倍。
“The first thing to try is light,” Desan said.
德桑说：“首先要尝试的是光。”
“When we get patients on exposure to bright light for a half an hour or so every morning, the majority of patients get dramatically better. We don’t even need medications.”
“当我们让患者每天早上接触约半小时的强光后，大多数患者的病情都有了显著改善。我们甚至不需要用药。”
There is research that supports the idea that using a light that has a brightness of about 10,000 lux can be helpful.
有研究表明，使用亮度约为10,000勒克斯的光源可能会有所帮助。
Lux is a measurement of brightness.
勒克斯是亮度的测量单位。
The research suggests that a person use it for 30 minutes every morning.
研究表明，一个人每天早上应使用它30分钟。
Desan said this can help not only people with SAD but also those with less-severe, low moods in winter.
德桑表示，这不仅对患有季节性情感障碍的人有帮助，对冬季情绪轻度低落的人也同样有益。
What else might work?
还有什么其他方法可能有效？
Experts suggest other forms of treatment.
专家建议采用其他形式的治疗方法。
Doctors often suggest antidepressant medications as a first-line treatment for SAD.
医生通常建议将抗抑郁药物作为SAD的一线治疗方法。
They also suggest going to bed and waking up at about the same time each day.
他们还建议每天在大致相同的时间上床睡觉和起床。
Also, exercise such as walking outside, even on cloudy days, can help.
此外，即使在阴天，像户外散步这样的锻炼也有帮助。
Kelly Rohan is a researcher at the University of Vermont.
凯利·罗汉是佛蒙特大学的一名研究员。
Rohan said another treatment is talk therapy.
罗翰说另一种治疗方法是谈话疗法。
Also called cognitive behavioral therapy, or CBT, Rohan said it has been shown in studies to have more long-lasting effects.
罗汉表示，这种疗法也被称为认知行为疗法（CBT），研究表明其效果更为持久。
CBT involves working with a therapist to identify and change unhelpful thoughts.
CBT包括与治疗师合作，识别并改变无益的想法。
“A very common thought that people have is ‘I hate winter,’”
“人们非常普遍的一个想法是‘我讨厌冬天’，”
Rohan said.
罗翰说。
She suggests that people instead say, “I prefer summer to winter.”
她建议人们改说：“比起冬天，我更喜欢夏天。”
Working with a therapist can help people take small steps toward having fun again, Rohan said.
罗翰说，与治疗师合作可以帮助人们迈出小小的步伐，重新享受乐趣。
Try planning undemanding but enjoyable activities to break out of a bad mood.
试着计划一些轻松但愉快的活动来摆脱坏心情。
Rohan said simply meeting a friend for coffee can help.
罗汉说，仅仅和朋友见面喝杯咖啡就能有所帮助。
People with SAD have half the year to create helpful methods.
患有季节性情感障碍的人有半年的时间来制定有益的方法。
Some have found things that work for them -- although they might not be the subject of scientific research.
有些人找到了适合自己的方法——尽管这些方法可能并非科学研究的对象。
For example, in Folsom, California, Elizabeth Wescott says she believes a kind of water therapy helps her.
例如，在加利福尼亚州的福尔瑟姆，伊丽莎白·韦斯科特说她相信一种水疗法对她有帮助。
The 69-year-old uses water therapy used in sports medicine.
这位69岁的老人采用了运动医学中使用的水疗法。
When she showers, she changes between hot and cold water.
她洗澡时，会交替使用冷水和热水。
She also uses a light box and takes an antidepressant.
她还使用光疗箱并服用抗抑郁药。
“I’m always looking for new tools,” Wescott said.
“我总是在寻找新工具，”韦斯科特说。
In New York, Miriam Cherry grows the earliest blooming flowers.
在纽约，米里亚姆·切里种植着最早绽放的花朵。
They bloom as early as February.
它们早在二月就开花了。
“That’s going to be a sign to me that this isn’t going to last forever,” Cherry said.
“这对我来说将是一个信号，表明这不会永远持续下去，”切里说。
“It will get better, and spring is on the way.”
一切都会好起来的，春天正在路上。
And that’s the Health & Lifestyle report.
这就是健康与生活方式报告。
I’m Anna Matteo.
我是安娜·马特奥。
And I’m Andrew Smith.
我是安德鲁·史密斯。
Carla Johnson reported this story for the Associated Press.
卡拉·约翰逊为美联社报道了此事。
Anna Matteo adapted it for VOA Learning English.
安娜·马特奥为VOA英语学习频道改编了此内容。
