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| Identify SAD symptoms | 识别季节性情绪失调症状 |
| Many people are affected by the change in seasons, but for those with seasonal affective disorder, the change has a much greater effect on mood and energy levels, leading to symptoms of depression that have a significant impact on day-to-day life. Symptoms can include a lack of energy, low mood and difficulty concentrating. | 许多人都会受到季节变化的影响，但是季节性情绪失调患者的情绪和精力水平更是深受影响，由此引发的精力不足、心情低落、难以集中注意力等抑郁症状会严重扰乱日常生活。 |
| Kerry McLeod, head of information at the mental health charity Mind, advises speaking to your GP if you notice a change in feelings, thoughts and behaviour that lasts for more than two weeks or keeps returning. | 心理健康慈善机构Mind的信息部主管凯瑞·麦克劳德建议，如果你发现自己情绪、想法和行为的变化持续两周以上并不断反复，就应该去看医生。 |
| See the (artificial) light | 把灯开亮 |
| A light therapy lamp or box may help, says psychotherapist Rakhi Chand. “There’s been a fair bit of research since about the 80s supporting light therapy as being effective for seasonal kinds of depression,” she says. | 心理学家拉姬·钱德说，光线疗法可能会有所帮助。“上世纪80年代以来，不少研究证实，光线疗法对于治疗季节性抑郁是有效的。” |
| Take vitamin D | 服用维生素D |
| We create vitamin D from UVB radiation (via direct sunlight). While not clinically proven, a low concentration of vitamin D has been associated with depression. Chand, who takes a vitamin D supplement, says: “Regardless of whether it’s winter or autumn or not, that has an impact.” | 我们在接受阳光直射（中波紫外线辐射）时会合成维生素D。尽管还未经医学证实，但是有人指出缺乏维生素D和抑郁有关。一直服用维生素D的钱德表示：“无论是秋冬还是春夏，这种方法都有效。” |
| Get some exercise | 做点运动 |
| Just because it is windy or rainy (or both) doesn’t mean you should give up an outdoor exercise routine. Having the right kit will definitely make it a better experience. A pair of waterproof trail-running shoes might be a good investment and means you can take on puddles, mud and slippery trails. | 刮风下雨不意味着你就不能像平常那样去户外锻炼。拥有合适的装备能改善你的体验。买一双防水越野跑鞋也许是一项不错的投资，有了这种跑鞋，就不怕踩到水坑和泥，也不用担心路面湿滑了。 |
| See friends | 走亲访友 |
| Inclement weather can make it easy to stay indoors and not see people, but withdrawing socially can be a symptom and a cause of poor mental health, says McLeod. Try to make plans to see people – and remember that keeping in touch by text or video call is still “a great way to maintain contact and boost your mood”. | 麦克劳德说，潮湿寒冷的天气里，闭门不出或许很容易，但是社交隔绝可能是心理不健康的一个症状，也是引发心理健康问题的原因之一。试着制定计划与人见面，还有要记住，你也可以通过短信或视频电话联系，这依然是“保持联系和改善情绪的一个好方法”。 |
| 审稿：齐磊、董静 | |
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