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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. 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.
Q:
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. How can you help a friend who seems depressed?
Where to go for help if you in emotional difficulty?
真夠朋友
Ways to Be a True Friend By Lori Deschene Tiny Buddha
Always be there, even in silence. (Nerrisa Nam)
Be kind and listen. Be fun and light. Be serious when needed, love extensively, and forgive always. (Sandra Lumb)
Guide each other in times of need with your honest opinions. (Ashna Singh)
A true friend is someone who always listens and is genuinely interested in the good and bad, and someone who calls or writes just to say hello. (Kimberly McCarthy)
Be loyal in confidence and character, always open and inviting to share concerns, always honest even if you disagree. (Peggy Turner Beatty)
A true friend tries his best to cheer you up when you are upset and makes you feel special. (Kalpana Tewani)
Try and improve their life though your friendship. (Barry Cassidy)
Be genuinely happy when they get, receive, or achieve something you truly desire. (Heather Tucker)
Share the truth in your heart, without the fear of misunderstandings. (Ricardo Marques)
Be loyal and forgive but above all: love and respect. (Casey Jo Wagner)
Accept the person as they are, as an individual, without conditions. Also, as important as it is for you to be there for them, sometimes you have to be willing to let them be there for you. (Casey Kimes)
Help yourself and those closest to you grow. To live means to grow, and a true friend is someone that you can honestly say has helped define you as an individual. (Kevin Ball)
Walk in to a friend’s aid when others are walking out. (Larry Stilts)
Don’t hold grudges over petty disagreements. (Annika de Korte)
Q:
What are the ways to be a true friend?
Do you know who your real friends are?
Are you willing be kind and be a good listener to friends?
How friends to guide each other in times of need?
How to cheer friends up when they are feel down?
How honest can you be with a friend?
How to help a friend in need?
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