如何击败冬季蓝调

If the colder weather and shorter days are causing you to feel the winter blues, you’re not alone. It’s not uncommon this time of the year, to experience fatigue, sadness, difficulty concentrating, and a disruption in your sleep schedule.

对于某些而言，这种情绪变化是暂时的，很容易与生活方式修改进行管理。但对于别人来说，冬季蓝调可以变成一种更严重的抑郁症seasonal affective disorder或悲伤。好消息？有些东西可以做些什么来击败冬​​季蓝调。

冬季蓝调与季节性情感障碍

According toGeorgia Gaveras，做，首席精神科医生和联合创始人Talkiatry, the main difference between the winter blues and SAD has to do with severity and function. It’s just like “sadness” vs. “depression.”

“People feel sad sometimes, and there is nothing wrong with that. In fact, having emotions is part of what makes us all human and not something that we want to extinguish,” says Gaveras.

有时感到悲伤或沮丧，特别是在冬季的月份，可能是冬季蓝调的标志。然而，当悲伤干扰你在日常生活中的功能能力时，它可能是更严重的东西。

对于许多人来说，Gaveras说秋冬月份沉淀着一些悲伤和悲伤，并且很多这与阳光缺乏有关。

“During the winter months, people leave their home in the dark, spend all day in an office with no windows, and then leave work to commute home again, in the dark. That can affect most people’s dispositions,” she says.

如果你在家里工作，并且在工作前或在午餐时间之前没有进入户外，那么你现在可能不会离开你的家，现在它早些时候变暗了。

You may also begin to isolate yourself and experience anhedonia, which is the inability to enjoy things that typically bring happiness. “This can get severe enough where you may start to self-medicate with alcohol or drugs and even have ideas of self-harm or suicide,” she says.

If the symptoms get this severe, it’s crucial to seek professional mental health services immediately.

10个帮助击败冬季蓝调的提示

像许多其他情绪障碍一样，你可以采取行动，减少与悲伤或冬季蓝调相关的症状的严重程度。

While you may not be able to change the weather or amount of daylight during the winter, you can practice good self-care to help you feel better. Here are 10 strategies you can try to beat the winter blues.

休息一下

在室内更常意意味着屏幕时间的增加。如果这次消耗不间断的新闻周期，你可能会感到冬季蓝调的增加。

帮助最大限度地减少压力，悲伤和绝望, especially as it relates to新冠肺炎, try to limit the amount of time you spend in front of a screen. If possible, schedule one hour for news. You can watch this in one sitting or break it up into chunks.

Boost Your Mood with Food

提升心情的简单变化是考虑你吃的食物。用早餐，午餐和晚餐消耗蛋白质可以增强心情，并在当天晚些时候预防糖和碳水化合物。

Also, including foods high in vitamin D such as fatty fish, fish oil, and vitamin D fortified foods like milk, orange juice, breakfast cereal, yogurt, and other food sources can help balance mood.

According to one meta-analysis, researchers found that people with depression have low vitamin D levels, while people with low vitamin D are at a greater risk of depression.

保持睡眠状态

Sleep is a huge component of mood. Without adequate, regular sleep, psychologistKelly Donahue博士说，我们的昼夜节律可能会破坏，这也扰乱了我们的皮质醇节奏和影响激素生产。

Here are a few tips Donahue recommends to improve your sleep:

• 睡觉醒来at the same time every day
• 遵循简单的睡前常规that signals rest, such as taking a bath, turning down the lights, or drinking a cup of herbal tea
• 让自己曝光一旦你醒来就要醒来
• Sleep在一个凉爽的暗室
• 不要使用电子产品in your bedroom
• 在一张纸上写下你所有的担心想法before bed so that if you wake up in the night, you can tell your mind you don't need to worry because the thoughts are captured on paper and will be waiting for you to tackle in the morning

做一些体育活动

物理活性已显示出促进心情，降低抑郁症的症状，减轻压力。

Start slowly and build up to 30 to 60 minutes a day, five days a week, of aerobic exercise, strength training, yoga, or other fitness-related activities.

每天外出，即使每天几分钟，也可以对你的情绪产生巨大影响，并帮助针对缺乏日光相关的悲伤的特定症状。

尝试10x​​10x10规则

感到沮丧时，感到不堪重负，昏昏欲睡，没有动作并不少见。所以，而不是致力于一个锻炼，而是将时间折叠成块。

例如，如果您的目标是每天步行30分钟，则将时间划分为每次10分钟的三个迷你训练。一天早上，另一个在下午的另一个人，在它变得黑暗之前。

Call On Your Support System

寂寞和隔离倾向于使冬季蓝调更糟糕的影响。这就是你的原因支持系统，这可能包括朋友，家庭，同事和赞助商，应该是快速拨号。

“如果2020年已经教过我们任何东西，那就是人类联系和社会化对我们的心理健康很重要，”Gaveras说。万博手机客户端

当你正在处理冬天的蓝调时，找到一种安全地与支持的人安全地花时间，是推动你心情的关键。这可能包括在户外行走，通电话或虚拟咖啡日期。

寻求太阳

在冬季期间，需要在外面成为优先权。由于缺乏阳光照射，因此缺乏悲伤的症状，即使在冬季温度下也会浸泡太阳 - 至关重要。

Being in the sunlight helps balance serotonin activity, increases melatonin production, balances your circadian rhythm, and increases vitamin D levels, which can lead to an improved emotional state.

如果您无法在户外进行，请在一个获得阳光的窗口旁移动椅子，工作站或厨房桌子。旨在每天坐在这个位置至少一到两个小时。如果不可能坐一个坐姿，在白天的时间内将时间分成较短的块。

轻疗法

如果您没有发现一些更低级别的干预措施，您可能希望考虑轻度治疗。这种形式的治疗对于被诊断患有悲伤的人是常见的。

The National Institutes of Mental Health (NIMH) recommends sitting in front of a灯箱, first thing in the morning, for 20 to 60 minutes. Light boxes usually provide 10,000 lux (lux is a light intensity measurement). This should be done from early fall until spring.

寻求专业帮助

如果生活方式修改和其他低级干预措施没有从冬季布鲁斯提供足够的救济，考虑寻求专业的帮助。

强烈建议心理治疗或“谈话疗法”治疗抑郁症，可能会使任何患伤的人受益。

更具体地说，nimh说cognitive-behavioral therapy(CBT) has proven to be very effective in treating SAD.

考虑药物

如果您经历过冬季蓝调，您的医生或心万博手机客户端理健康专业人员可能会推荐用于情绪障碍的药物。选择性血清素再摄取抑制剂（SSRIS）通常用于治疗悲伤。联邦药物管理局还批准使用Bupropion，另一种类型的抗抑郁药，用于治疗伤心。

A Word From Verywell

冬季蓝调可以对你的身心健康造成损害。万博手机客户端虽然你无法改变本赛季，但你可以做出选择，以帮助尽量减少感觉效果。

如果上面列出的生活方式干预没有提供足够的救济，可能是时间安排与医生或心理健康专家预约，以确定您是否正在处理冬季蓝调或悲伤。万博手机客户端