寒冷的冬日遇上雨雪天氣，心情也變得濕答答的。如何才能驅散心頭的陰云，重拾陽光燦爛的好心情？ 來看看專家有什么調節心情的科學妙招吧。

Identify SAD symptoms

識別季節性情緒失調癥狀

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.

許多人都會受到季節變化的影響，但是季節性情緒失調患者的情緒和精力水平更是深受影響，由此引發的精力不足、心情低落、難以集中注意力等抑郁癥狀會嚴重擾亂日常生活。

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.

心理健康慈善機構Mind的信息部主管凱瑞·麥克勞德建議，如果你發現自己情緒、想法和行為的變化持續兩周以上并不斷反復，就應該去看醫生。

See the (artificial) light

把燈開亮

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.

心理學家拉姬·錢德說，光線療法可能會有所幫助。“上世紀80年代以來，不少研究證實，光線療法對于治療季節性抑郁是有效的。”

Take vitamin D

服用維生素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.”

我們在接受陽光直射（中波紫外線輻射）時會合成維生素D。盡管還未經醫學證實，但是有人指出缺乏維生素D和抑郁有關。一直服用維生素D的錢德表示：“無論是秋冬還是春夏，這種方法都有效。”

Get some exercise

做點運動

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.

刮風下雨不意味著你就不能像平常那樣去戶外鍛煉。擁有合適的裝備能改善你的體驗。買一雙防水越野跑鞋也許是一項不錯的投資，有了這種跑鞋，就不怕踩到水坑和泥，也不用擔心路面濕滑了。

See friends

走親訪友

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”.

麥克勞德說，潮濕寒冷的天氣里，閉門不出或許很容易，但是社交隔絕可能是心理不健康的一個癥狀，也是引發心理健康問題的原因之一。試著制定計劃與人見面，還有要記住，你也可以通過短信或視頻電話聯系，這依然是“保持聯系和改善情緒的一個好方法”。

英文來源：衛報

翻譯&編輯：丹妮

審稿：齊磊、董靜