寒冷的冬日遇上雨雪天气，心情也变得湿答答的。如何才能驱散心头的阴云，重拾阳光灿烂的好心情？ 来看看专家有什么调节心情的科学妙招吧。

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”。

英文来源：卫报

翻译&编辑：丹妮