你有悲秋综合征吗

随着秋风袭来，是否觉得自己多愁善感，情绪变得更加敏感了呢？“伤春悲秋”的情感，似乎在这个时节更为明显。「悲秋综合征」悄然而至，你有吗？

🤔️小作业：

1. What does the article suggest about the role of light in seasonal affective disorder?

a) It is insignificant in affecting mood.

b) It serves as a form of psychotherapy.

c) It influences neurotransmitters related to mood.

d) It has been thoroughly understood by scientists.

a) Seasonal mood changes are avoidable.

b) Seasonal mood changes are manageable.

c) Seasonal mood changes are untreatable.

d) Seasonal mood changes are insignificant.

无注释原文：

Do You Get More Anxious Or Sad In The Fall? There's A Reason For That.

From: The Huffington Post

When we talk about seasonal depression, the short, frosty days of winter probably come to mind. After all, the bulk of people who experience seasonal mood changes feel the most stress and anxiety during the thick of winter.

But seasonal affective disorder can happen at any time, in any season. And right now, as we transition away from summer and settle into our new fall routines, many people will notice that they're feeling a bit more anxious or melancholy than they did a month ago.

“This time of year, when the days become shorter, you can already start to develop some of the symptoms of the seasonal pattern of depression — even if it doesn't rise to the level of a medical diagnosis,” Dr. Eric Golden, a psychiatrist at University of Pittsburgh Medical Center's Western Psychiatric Hospital, told HuffPost.

Here's why fall can cause so much anxiety or sadness

There are multiple reasons as to why the change in seasons affects our mood. For one, our schedules tend to ramp up in the fall and with that comes new stressors and responsibilities that can impact our well-being.

The days are also getting shorter and we're less exposed to sunlight. According to Dr. Paul Desan, an associate professor of psychiatry at Yale School of Medicine, the brain is pretty sensitive to the light-dark cycle.

Scientists are still learning about all the ways in which daylight impacts the neurotransmitters in our brain that influence how we feel, but growing evidence suggests that the change in seasons can trigger chemical changes in the brain. We know, for example, that lower levels of daylight are associated with lower levels of serotonin — the neurotransmitter that's associated with depression and mood regulation, Golden said.

Lastly, some people's brains may start preparing for the fact that winter is approaching. If they experience seasonal depression or anxiety in past years, they may get anxious that the hardest time of year for them is right around the corner, Desan explained.

Seasonal mood changes are a spectrum. According to Desan, data has shown that most people feel better in the summer than the winter, but the symptoms can really vary in terms of severity. Some may only experience milder symptoms, like less energy, while others will develop major depressive disorder.

Much of this is influenced by a mix of risk factors, such as your underlying health, family history, where you live, along with your age and gender. The main takeaway, however, is that most people feel worse in the winter and better in the summer, Desan said.

How to cope with the seasonal stress

Golden said you don't have to wait until the symptoms are severe to start coping with seasonal mood changes. Even mild symptoms, when unmanaged, can impair your ability to get through your day as smoothly as you'd like.

The first step is to check in with yourself and take note of any mood changes, such as a dip in your energy levels or mindset. It can also be helpful to set and stick with a routine. Make a point to go to bed and wake up at the same time every day.

Because light has such a profound impact on our brain, it's crucial to get some light exposure every day. You could do this with natural light — by penciling in some outside time — or with bright light therapy.

Aside from that, you'll want to stick with all the activities proven to keep us feeling good. Everything you do to improve your well-being — regularly exercising, socializing and eating a well-balanced diet — affects how we feel. If these strategies don't help or if your condition deteriorates, reach out to a doctor to discuss your symptoms and other forms of treatment, like psychotherapy and medication.

Just because seasonal mood changes are normal, that doesn't mean struggling with them has to be. “It's important to take a preventive and proactive approach to staying on top of it,” Golden said.

- ◆ -

注：完整题目见本文开头；中文文本为机器翻译并非一一对应，仅供参考

含注释全文：

Do You Get More Anxious Or Sad In The Fall? There's A Reason For That.

From: The Huffington Post

When we talk about seasonal depression, the short, frosty days of winter probably come to mind. After all, the bulk of people who experience seasonal mood changes feel the most stress and anxiety during the thick of winter.

谈到季节性抑郁时，我们可能会想到冬天那短暂而寒冷的日子。毕竟，大多数经历季节性情绪变化的人都会在隆冬时节感到最为压力重重和焦虑不安。

frosty /ˈfrɒs.ti/ 表示“严寒的;霜冻的”，英文解释为“very cold, with a thin layer of white ice covering everything”举个🌰：The frosty air stung my cheeks. 冰冷的空气刺痛了我的双颊。

表示“（某物的）主要部分，大半”，英文解释为“the main or largest part of something”举个🌰：The bulk of consumers are based in towns. 大多数消费者都是城镇居民。

But seasonal affective disorder can happen at any time, in any season. And right now, as we transition away from summer and settle into our new fall routines, many people will notice that they're feeling a bit more anxious or melancholy than they did a month ago.

然而，季节性情感障碍可能发生在任何时候，任何季节。而现在，当我们从夏季过渡到秋季，逐渐适应秋季新日常时，许多人发现自己比一个月前感到更为焦虑或忧郁。

1）表示“混乱，凌乱，杂乱无章”，英文解释为“a state of untidiness or lack of organization”举个🌰：The whole office was in a state of disorder. 整个办公室里凌乱不堪。

2）表示“失调，紊乱”，英文解释为“an illness of the mind or body”如：a blood disorder 血液失调。

可以作名词，也可以作动词，表示“转变；过渡”，英文解释为“a change from one form or type to another, or the process by which this happens”举个🌰：The health-care system is in transition at the moment. 医疗保健制度目前正在变革中。

melancholy /ˈmel.əŋ.kɒl.i/ 作名词，表示“忧郁，忧伤”，英文解释为“sadness that lasts for a long period of time, often without any obvious reason”；作形容词，表示“忧郁的，忧伤的”，相当于sad，如：melancholy autumn days 伤感的秋日，a melancholy piece of music 一段忧伤的乐曲。

“This time of year, when the days become shorter, you can already start to develop some of the symptoms of the seasonal pattern of depression — even if it doesn't rise to the level of a medical diagnosis,” Dr. Eric Golden, a psychiatrist at University of Pittsburgh Medical Center's Western Psychiatric Hospital, told HuffPost.

“在这个时节，随着白天变得越来越短，你可能已经开始表现出一些季节性抑郁的症状——即便还不至于在临床上诊断为疾病，”匹兹堡大学医学中心西部精神病医院精神科医生艾瑞克·戈尔登博士（Dr. Eric Golden）在接受《赫芬顿邮报》（The Huffington Post）采访时表示。

表示“（疾病的）症状”，英文解释为“any feeling of illness or physical or mental change that is caused by a particular disease”举个🌰：He's complaining of all the usual flu symptoms - a high temperature, headache, and so on. 他说他出现了所有常见的感冒症状——高烧、头痛等。

psychiatrist /saɪˈkaɪətrɪst/表示“精神病医生”，英文解释为“A psychiatrist is a doctor who treats people suffering from mental illness.”

Here's why fall can cause so much anxiety or sadness 为何秋天会让人如此焦虑或悲伤

There are multiple reasons as to why the change in seasons affects our mood. For one, our schedules tend to ramp up in the fall and with that comes new stressors and responsibilities that can impact our well-being.

季节变化影响我们情绪的原因有很多。首先，随着秋天的到来，我们的日程安排往往会变得更为紧张，新的压力源和责任也随之而来，这些都可能影响我们的幸福感。

1）表示“加快（速度）；增加（威力）；提高（费用）”，英文解释为“to increase the speed, power, or cost of something”举个🌰：Announcement of the merger is expected to ramp up share prices over the next few days. 预计公司合并的消息发布后，接下来的几天里股票价格会上扬。

2）表示“（公司）扩大，增加，增多（业务等）”，英文解释为“If a business ramps up its activity, it increases it.”举个🌰：The company announced plans to ramp up production to 10,000 units per month. 这家公司宣布了每月生产1万件的增产计划。

📍《经济学人》（The Economist）一篇讲述新型冠状病毒抗体检测的文章中提到：Even when they are cleared for general use it will take time for manufacturers to ramp up the production of tests, 即便在检测设备被获准通用之后，制造商要扩大生产也需要时间，

stressor /ˈstres.ər/ 表示“导致紧张（焦虑或担心）的事（物）”，英文解释为“something that causes stress (= great worry or emotional difficulty)”举个🌰：Constant noise can be a stressor. 持久的噪音可能导致焦虑。

The days are also getting shorter and we're less exposed to sunlight. According to Dr. Paul Desan, an associate professor of psychiatry at Yale School of Medicine, the brain is pretty sensitive to the light-dark cycle.

白天时间也在缩短，我们接触阳光的时间也在减少。耶鲁大学医学院精神病学副教授保罗·德桑博士（Dr. Paul Desan）指出，大脑对光暗周期非常敏感。

Scientists are still learning about all the ways in which daylight impacts the neurotransmitters in our brain that influence how we feel, but growing evidence suggests that the change in seasons can trigger chemical changes in the brain. We know, for example, that lower levels of daylight are associated with lower levels of serotonin — the neurotransmitter that's associated with depression and mood regulation, Golden said.

科学家们仍在探究日光是如何作用于大脑中那些影响我们感受的神经递质的，但越来越多的证据表明季节变化会引发大脑中的化学变化。戈尔登说，例如，我们知道日光水平较低与血清素（serotonin）水平较低有关——而血清素是一种与抑郁和情绪调节相关的神经递质。

表示“神经传递素（神经细胞用来在相互之间及向肌肉组织传递信号的化学物质）”，英文解释为“a chemical that carries messages between neurons or between neurons and muscles”

1）作动词，除了表示“发动；引起；触发”，英文解释为“to make sth happen suddenly”举个🌰：Nuts can trigger off a violent allergic reaction. 坚果可以引起严重的过敏反应。

2）作名词，表示“扳机”，英文解释为“The trigger of a gun is a small lever which you pull to fire it.”举个🌰：A man pointed a gun at them and pulled the trigger. 一个男人用枪指着他们，扣动了扳机。

类似的还有：

📍stir表示“激发，激起（强烈的感情）；引起（强烈的反应）”，英文解释为“to make someone have a strong feeling or reaction”，举个🌰：The poem succeeds in stirring the imagination. 这首诗能够激发起想象力。

📍provoke也表示“激起，引起”，英文解释为“to cause a reaction or feeling, especially a sudden one”，如：provoke debate/discussion 激起辩论/讨论。

📍spur 鼓动；激励；鞭策；刺激；鼓舞”，英文解释为“If one thing spurs you to do another, it encourages you to do it.”举个🌰：It's the money that spurs these fishermen to risk a long ocean journey in their flimsy boats. 是金钱驱使这些渔民驾驶单薄的小船冒险出海远航。

🎬电影《龙之心3：巫师的诅咒》（Dragonheart 3: The Sorcerer's Curse）中的台词提到：To spur the clans to war. 激励部族发起战争。

Lastly, some people's brains may start preparing for the fact that winter is approaching. If they experience seasonal depression or anxiety in past years, they may get anxious that the hardest time of year for them is right around the corner, Desan explained.

最后，有些人可能开始为冬天的来临做心理准备。德桑解释说，如果他们在过去几年中有过季节性抑郁或焦虑的经历，他们可能会为一年中最艰难时刻即将来临而感到焦虑。

(just) around the corner表示“不远，就在附近；即将来临”，英文解释为“not far away, or going to happen soon”举个🌰：I'm feeling a little depressed at the moment, but I'm sure good times are just around the corner. 目前事事令人沮丧，但我仍相信好日子就在前面。

Seasonal mood changes are a spectrum. According to Desan, data has shown that most people feel better in the summer than the winter, but the symptoms can really vary in terms of severity. Some may only experience milder symptoms, like less energy, while others will develop major depressive disorder.

季节性情绪变化有不同程度。德桑指出，数据显示，大多数人在夏天比冬天感觉更好，但症状的严重程度可能会有所不同。一些人可能只会感受到轻微的症状，如精力不足，而另一些人可能会患上重度抑郁症。

spectrum /ˈspɛktrəm/ 1）表示“范围；各层次；系列；幅度”，英文解释为“a complete or wide range of related qualities, ideas, etc.”如：a broad spectrum of interests 广泛的兴趣范围，举个🌰：A wide spectrum of opinion was represented at the meeting. 会上提出了一系列广泛的意见。

2）表示“光谱，谱”，英文解释为“The spectrum is the range of different colours which is produced when light passes through a glass prism or through a drop of water. A rainbow shows the colours in the spectrum.”

表示“严重”，相当于seriousness，举个🌰：Even the doctors were shocked by the severity of his injuries. 连医生也对他伤势的严重程度感到震惊。

Much of this is influenced by a mix of risk factors, such as your underlying health, family history, where you live, along with your age and gender. The main takeaway, however, is that most people feel worse in the winter and better in the summer, Desan said.

这在很大程度上受到一系列风险因素的影响，比如你的基本健康状况、家族病史、居住地、以及你的年龄和性别。然而，德桑说，最主要的结论是，大多数人在冬天感觉更糟，而在夏天感觉更好。

1）表示“暗含的；深层的；潜在的”，英文解释为“real but not immediately obvious”举个🌰：And what might be the underlying significance of these supposedly random acts? 这些看似偶然的行为，其暗含的意义可能是什么呢？

2）表示“以…为基础的”，英文解释为“used to describe something on which something else is based”举个🌰：The price of the investment fell below the value of the underlying assets. 这一投资项目的价格已经跌至低于标的资产价值。

1）表示“要点；从…中了解到的主要信息”，英文解释为“a main message or piece of information that you learn from something you hear or read”举个🌰：The takeaway from the conference was how competitive the computer science industry has become. 这场会议的主要信息是计算机科学产业的竞争已变得非常激烈。

2）英式takeaway，美式 takeout, carryout，表示“外卖的饭食；外卖餐馆”，英文解释为“a meal cooked and bought at a shop or restaurant but taken somewhere else, often home, to be eaten, or the shop or restaurant itself”如：a Chinese takeaway 外卖中餐馆。

How to cope with the seasonal stress 如何应对季节性压力

Golden said you don't have to wait until the symptoms are severe to start coping with seasonal mood changes. Even mild symptoms, when unmanaged, can impair your ability to get through your day as smoothly as you'd like.

戈尔登表示，不必等到症状严重时才开始应对季节性情绪变化。即使是轻微的症状，如果不加以控制，也会影响你顺利度过每一天的能力。

表示“损害；削弱，损伤”，英文解释为“If something impairs something such as an ability or the way something works, it damages it or makes it worse.”举个🌰：The illness had impaired his ability to think and concentrate. 这种疾病损害了他的思维能力和注意力。

The first step is to check in with yourself and take note of any mood changes, such as a dip in your energy levels or mindset. It can also be helpful to set and stick with a routine. Make a point to go to bed and wake up at the same time every day.

第一步是自我检查，注意任何情绪变化，比如精力下降或心态不佳。制定并坚持日常作息也会有所帮助。努力保持每天都在固定时间睡觉和起床。

作名词，表示“（通常指暂时的）减少，下降，衰退”，英文解释为“a decrease in the amount or success of sth, usually for only a short period”，如：a sharp dip in profits 利润急剧下降。

表示降低，减少的词经常出现，比如：

📍fall表示“（水平、数量、价格等，尤指较大幅度地）下跌，下降，降低”（to go down to a lower level, amount, price etc, especially a much lower one）

📍slide表示“（价格等）下滑，下跌”（if prices, amounts, rates etc slide, they become lower）

📍diminish表示“（使）减少，（使）减小”（to become or make something become smaller or less）

📍dwindle /ˈdwɪndəl/表示“逐渐减少，缩小，变小”（to gradually become less and less or smaller and smaller）举个🌰：The factory's workforce has dwindled from over 1,000 to a few hundred. 该厂的工人总数已从1000多减少到了几百人。

Because light has such a profound impact on our brain, it's crucial to get some light exposure every day. You could do this with natural light — by penciling in some outside time — or with bright light therapy.

由于光对我们的大脑有着深远的影响，每天接触一些光照非常重要。你可以利用自然光——安排一些户外时间——或进行强光疗法。

表示“草拟，初定”，英文解释为“to arrange for something to happen or for someone to do something on a particular date or occasion, knowing that the arrangement might be changed later”举个🌰：We'll pencil in the dates for the next two meetings and confirm them later. 我们将暂定一下接下来两次会议的日期，稍后再加以确认。

Aside from that, you'll want to stick with all the activities proven to keep us feeling good. Everything you do to improve your well-being — regularly exercising, socializing and eating a well-balanced diet — affects how we feel. If these strategies don't help or if your condition deteriorates, reach out to a doctor to discuss your symptoms and other forms of treatment, like psychotherapy and medication.

此外，你还要坚持进行所有已被证明能让我们保持良好心情的活动。你为改善幸福感而做的一切——如定期运动、社交和均衡饮食——都会影响我们的感受。如果这些策略没有帮助，或者如果你的状况恶化，向医生求助以探讨你的症状及其他治疗方式，如心理治疗和药物治疗。

作动词，表示“恶化”，英文解释为“If something deteriorates, it becomes worse in some way.”举个🌰：She was taken into hospital last week when her condition suddenly deteriorated. 她是在上周病情突然恶化时被送进医院的。

Just because seasonal mood changes are normal, that doesn't mean struggling with them has to be. “It's important to take a preventive and proactive approach to staying on top of it,” Golden said.

季节性情绪变化是正常的，但这并不意味着我们不能采取措施来应对。“采取预防性和前瞻性的方法来控制它非常重要，”戈尔登说。

proactive /ˌprəʊˈæk.tɪv/ 表示“主动的，积极的”，英文解释为“taking action by causing change and not only reacting to change when it happens”举个🌰：Companies are going to have to be more proactive about environmental management. 公司将对环境管理采取更为积极主动的态度。

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