(单词翻译:单击)
Fall is here. This time of the year is my favorite- a period of transformation and exciting changes, it provides many opportunities for healing.
秋天到了。这是我最喜欢的季节—这是蜕变的季节，秋天为治愈提供了很多机遇。
But just like everything in life, you can't have the good without the bad.
但和生命中的一切事物一样，有好就有坏。
Jumping into piles of leaves and baking apple pies are fun, but Seasonal Affective Disorder totally isn't.
跳进树叶堆和烤苹果派很有趣，但季节性情绪失调并不是件有趣的事。
Think you might have it? Here are 6 signs you may have Seasonal Affective Disorder.
觉得自己有可能患有这种疾病？以下是你可能患有季节性情绪失调的6种迹象。
One: You're either sleeping too much or too little.
1. 睡眠过多或不足。
When we change our clocks back one hour for daylight savings,
夏令时，生物钟要往后调一小时，
it saves us an extra hour of sleep, but sometimes that's not always the case.
我们多了一小时的睡眠时间，但有时情况并非如此。
Seasonal Affective Disorder is caused by the changes in our circadian rhythms, melatonin, and serotonin.
季节性情绪失调是由我们的生物周期节律、褪黑素以及血清素变化所引起的。
The faster it gets dark outside, the more it can disrupt our internal clock, which can cause our body to produce too much melatonin
天黑得越快，就越能扰乱我们的生物钟，导致我们的身体产生过多的褪黑素
leaving us to feel drowsy, or lowering our serotonin, which can take away from our sleep.
让我们感觉昏昏欲睡，或是降低我们的血清素，剥夺我们的睡眠。
Both melatonin and serotonin govern our sleep and wake cycle,
褪黑素和血清素都管控着我们的睡眠和醒睡周期，
so when the levels alternate, it could make a good night's sleep nearly impossible.
所以当两者水平有变动，就会让睡个好觉成为不可能。
We recommend taking a nice, warm bath before you get into bed, or curling up with a cup of hot tea.
我们建议在入睡前泡个暖暖的澡，或是喝上一杯热茶。
It doesn't hurt to also light up some lavender candles to help your mind and body calm down after a long day.
点上一些薰衣草蜡烛也不错，这样可以帮助你的思绪和身体镇定下来。
The more relaxed you feel, the faster you'll fall asleep. I personally also really love ASMR.
你感觉越放松，就越容易入睡。我个人也非常喜欢自发性知觉高潮反应。
Two: you're experiencing appetite and weight changes.
2. 口味和体重发生变化。
Are you experiencing food cravings for sweets or salty snacks?
是不是超喜欢甜食或咸味零食？
With the cold weather, it's tempting to binge on junk food in front of the TV, but that's how SAD gets you.
天气变凉了，坐在电视前吃着垃圾食品很诱人啊，但是SAD可能就这么找上你了。
We don't want to sound like your mom, but it's important to eat your fruits and veggies.
我们可不想像你们的麻麻一样的唠叨，但是吃水果和蔬菜还是很重要的。
If you have a craving for carbs, we suggest you eat some whole grain and add some bananas to your oatmeal. This will boost your serotonin levels.
如果你超爱碳水化合物，那么我们建议你吃一些全谷物类食品，往燕麦粥里边加些香蕉。这样可以提高你的血清素含量。
Foods high in Omega 3 fats will also help you combat depression, such as fish, walnuts, and soybeans because they will improve your mood.
欧米加3脂肪含量高的食物也能帮助你对抗抑郁，比如鱼类、核桃和大豆，因为它们能够改善你的情绪。
Three: you don't enjoy your usual hobbies.
3. 不喜欢自己平常的兴趣爱好。
We get it. Some days you just don't want to do anything after you get home from school or work,
我们懂的。有时候放学或下班回到家后什么都不想做了，
but if it starts to become consistent, it might be SAD kicking in.
但如果这变成了习惯，那么SAD或许找上门了。
Losing your energy or your drive to do your favorite activities is a dead giveaway to this condition.
对喜欢的活动失去动力或精力是患上这种疾病的确凿证据。
You might find that you also have trouble concentrating on tasks. We recommend that you go outside for some sunshine.
你可能发现自己还无法集中精力。我们建议大家去外边晒晒太阳。
Getting your Vitamin D is essential. Those who face a deficiency in it often experience tiredness and body aches.
补充维生素D是必要的。缺乏维生素D的人会经常感觉疲惫和身体疼痛。
You'd be surprised just how much a 10 minute walk can do for you.
每天步行10分钟将为你带来惊喜。
If you can we suggest going out in the morning. That way it starts your day off right with a fresh air.
如果你能做到，我们建议清晨出去走走让你的一天从新鲜的空气开始。
Four: You have frequent mood swings.
4. 经常性的情绪波动。
This is something I struggle with a lot. The waterworks are no joke, and when they happen sometimes they come outta nowhere.
我就是这样的。眼泪不是玩笑，有时会无缘无故的掉眼泪。
It's okay to cry, but we hope if you're on the same boat please don't hesitate to reach out to loved ones or to us.
哭没有关系，但是我们希望如果你也是这样，请不要犹豫联系你爱的人或者联系我们。
Which brings us to point 5: you withdraw from others.
第5点：远离人群。
It's natural to cancel plans when a snowstorm is coming but if you're being a hermit 24/7 something's definitely up.
暴风雪来临时，当然要取消计划，但是如果你一周24小时都在做隐士，情况就不妙了。
Come out from those covers and call up your friends and family.
从阴暗中走出来，联系你的朋友和家人。
They want to be there for you, and if you feel guilty for ditching them, don't let that consume you.
他们想要为你守候，如果你因抛弃他们而内疚，不要让这种内疚消耗你。
They'll understand when you bring up SAD; it's a lot more common than you think.
当你遭遇SAD时，他们会理解你的；这种情况比你以为的更加普遍。
Six: you get suicidal thoughts.
6. 有自杀的想法。
This is probably the worst symptom of all.
这或许是最糟糕的症状了。
It might feel like a dead end is approaching when winter doesn't learn to let go, but please remember that spring is right around the corner.
当冬季不愿离去时，就好像要走到尽头一样，但是请记住春天就在转角。
If you need to talk to a professional, we've provided some suicide hotlines.
如果你需要咨询专业人士，我们提供了几条自杀热线。
We care about your well-being and wanted to remind you that you've got people like us to lean on to.
我们关心你们的健康，希望可以提醒大家还有很多像我们这样的人可以依靠。
Do you struggle with Seasonal Affective Disorder? What are your biggest challenges?
你在和季节性情绪失调斗争么？你遇到的最大的挑战是什么？
Please share your thoughts with us below. Thanks so much for watching!
请在下方分享你们的想法。感谢收看！
