冬天是否会让你郁郁寡欢？由于缺少阳光，很多人的心情都因此受到了影响。什么是 “季节性情绪失调”？有哪些方法能帮助我们熬过寒冷阴郁的冬季？本期 “随身英语” 讨论如何在寒冬时节调整心态。

词汇：mental health 心理健康

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?

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.

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.

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.”

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?

词汇表

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

测验与练习

1.  阅读课文并回答问题。

1. What is it a lack of that affects the part of the brain that rules sleep, appetite, mood and activity levels?

2. How is it possible to get more light during winter?

3. How do antidepressants help cure depression?

4. What kind of mindset might help get us through the winter?

5. True or false? The short winter days can cause us to eat less.

2. 选择意思恰当的单词或词组来完成下列句子。

1. Since my boyfriend dumped me, I’ve felt very _______.

depression                  down                         grieving                  loneliness

2. I’ve got to get into the _______ that I will pass my exams.

adapt                          mood swing               energise                 mindset

3. Getting to the cafe after our long walk in the rain, really _______.

lifted our spirits           lifts our spirits            lifted a spirit            lifting our spirits

4. My dad has been _______ with an ingrown toenail.

energised                   diagnosed                  exhausted               grieving

5. Trying to build this wardrobe is _______ – the instructions made it look easy!

said easier than done                                   easy said than done                   

easier said than done                                   easier said than do

答案

1. 阅读课文并回答问题。 

1. What is it a lack of that affects the part of the brain that rules sleep, appetite, mood and activity levels?
A lack of light is thought to affect the part of the brain that rules sleep, appetite, mood and activity levels.

2. How is it possible to get more light during winter?
We can get more light by sitting in front of a light box or going for walks during daylight hours.

3. How do antidepressants help cure depression?
Antidepressants can help those with more severe depression by artificially elevating the amount of serotonin in the brain.

4. What kind of mindset might help get us through the winter?
A positive mindset might energise us.

5. True or false? The short winter days can cause us to eat less.
False. The shorter days and longer nights can make us feel down and that can cause us to eat more and exercise less.

2.  选择意思恰当的单词或词组来完成下列句子。

1. Since my boyfriend dumped me, I’ve felt very down.

2. I’ve got to get into the mindset that I will pass my exams.

3. Getting to the cafe after our long walk in the rain, really lifted our spirits.

4. My dad has been diagnosed with an ingrown toenail.

5. Trying to build this wardrobe is easier said than done – the instructions made it look easy!