周二(1/14)1.冬季憂鬱症2.新年旅遊計畫

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冬季憂鬱症

Beating the winter blues (Key symptoms)

It is thought that SAD affects around 2 million people in the UK and more than 12 million people across Northern Europe. It can affect people of any age, including children.

According to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA), these 10 tips could help.

1. Keep active

Research has shown that a daily one-hour walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues.

2. Get outside

Go outdoors in natural daylight as much as possible, especially at midday and on brighter days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.

3. Keep warm

Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18C and 21C (or 64F and 70F degrees). For further information on what you can do, including applying for grants to keep your home warm, read our article on keeping warm and well.

4. Eat healthily

A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. "Some people tell us that taking extra vitamin D helps," adds Pavlovich. Good food sources of vitamin D include oily fish and eggs.

5. See the light

Light therapy can be effective in up to 85% of diagnosed cases. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.

Light boxes give out very bright light that is at least 10 times stronger than ordinary home and office lighting. They’re not available on the NHS and cost around £100 or more.

6. Take up a new hobby

Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. "It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on," she adds.

7. See your friends and family

Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. It will really help to lift your spirits.

8. Join a support group

Think about joining a support group. Sharing your experience with others who know what it's like to have SAD is very therapeutic and can make your symptoms more bearable.

Questions:

1. Do you have the winter blues?

How to get rid of depression? Why do people get depressed?

2. Does the cold weather affect people's emotions? Why?

3. What are the winter activities you do usually?

Can exercise help people ease depression?

4. How to form new hobbies?

5. What are the healthy foods you eat during winter? (ex: Chinese herb, ginger duck)

What are the foods can boost your mood naturally?

6. Can the sunlight make us happy?

What are the benefits to soaking up some sunshine?

7. How can you help a friend who seems depressed?

Where to go for help if you in emotional difficulty?

 

 

 

 

新年旅遊計畫

Plan a Vacation for the New Year Holiday (By B. Danesco)

The coming of the new year brings not only a fresh beginning but also an end to the busy holiday season. A New Year's vacation can be a great way for people who want to celebrate the coming year to do so in style. A New Year's vacation can also help a person relax after the stress of the holiday crunch. If a year-end vacation is on your wish list for either of these reasons, or one of your own, here are some tips to ensure a great time at your destination.

 •Solidify the group. A New Year's vacation can be a great time for a couple to unwind, for families to play, for friends to reunite. Who is coming on your vacation? Decide this and a host of new questions will come up regarding times, places, activities and prices. But as long as you know who's going on this New Year holiday trip, all the other questions can be answered.

 •Solidify the details. Once you and your companions are all on board, start your vacation planning: Figure out where you would like to go, how much you would like to spend, what you would like to see and do--including how you would like to spend New Year's Eve and New Year's Day. Do you want to be in a major city with a lot going on? Do you want to be in a cabin in the woods, just you and your companions and some good champagne? It may take several major meetings to figure out the destination, the accommodations, the budget and the departure and return dates, but if everyone is open-minded and listens, compromises can combine to create a trip everyone will enjoy.

 For instance, if you're traveling with children and grown-ups, you may want to visit the Disney Resorts during New Year's week. Not only does Disney have the traditional parade and fireworks for children, but some of the on-site clubs like Pleasure Island have special New Year's Eve events for adults.

Questions:

1. What are your plans for the Chinese New Year?

How to plan the Chinese new year holidays?

2. How vacations affect our happiness? Any special experiences about traveling?

3. Do you like to travel alone? With your family? Or in a group? Why?

4. What is the tourist destination you most recommend in the world/in Taiwan?

5. What's the most exotic food you have eaten or would like to try?

How to save money when travelling?

6. Do you dare to travel to unrest countries? (Ex: violent protests)

How to be safe in a foreign country?

7. Where are the world's safest countries to visit?

 「冬季憂鬱症」

明明有做不完的事情，但就是提不起勁；身體覺得好沉重、想睡；白天只想躺著，晚上總感到鬱悶，什麼事都覺得很煩……。這些症狀，好發在冬天，稱為「冬季憂鬱症」，是屬於季節性情緒障礙。

 一般典型的憂鬱症狀是失眠、沒有食慾，但「冬季憂鬱症」則是嗜食、嗜睡，所以得病者較難以有病識。

冬季憂鬱症多發作於冬天裡幾乎見不到太陽的北歐，在日本則是當柿子開始紅了之後多發，必須等到來年春天，症狀才慢慢改善。

日比谷公園診所的立川秀樹院長指出，「冬季憂鬱症」多發於二十歲以後的女性，嗜睡、嗜食、體重增加，是最常見的症狀。由於想透過食物尋求療癒，這時會特別想吃點心、麵包之類的甜食和碳水化合物。因為一直睡又一直吃，所以許多患者因此變得肥胖。

日本國際醫療福祉大學三田病院精神科的平島奈津子教授認為，冬季憂鬱症的起因在於「日照時間變短，腦內血清素等神經傳導物質減少」。另外則是累積過多壓力，以及家族性的遺傳因子，這時再加上日照時間變短等地域性因素，最後導致發病。

冬季憂鬱症和所有憂鬱症的病因都被認為是血清素不足，也因此，醫師都會處方ＳＳＲＩ等藥物以增加腦內血清素，有時候也會從增加退黑激素著手。

此外，光療法也有顯著治療效果。每天照射兩小時類似早上太陽的強光。立川院長說：「光照的效果比藥物還快，而且市面上就有販售相關醫療器具。」所以在日本，治療冬季憂鬱症，一般來說就是藉助藥物和光療，同時接受醫師的生活習慣指導：「早睡早起」、「避免過食」。

(原文網址: 日本慎防「冬季憂鬱症」 | 張老師月刊)
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