This time of the year is my favorite.

我最喜歡每年的這個時節。

A period of transformation and exciting changes.

一個充滿轉換與刺激改變的時期。

It provides many opportunities for healing.

它提供了許多療癒的機會。

But just like everything in life, you can't have the good without the bad.

不過就如同生命中的所有事物，沒有什麼是十全十美的。

Jumping into piles of leaves and baking apple pies are fun, but Seasonal Affective Disorder totally isn't.

跳進成堆的落葉和烤蘋果派很有趣，但季節性抑鬱症可就不是那麼一回事了。

Think you might have it?

你覺得你可能有嗎？

Here are 6 signs you may have Seasonal Affective Disorder.

以下是 6 個你可能患有季節性抑鬱症的徵兆。

1. You're either sleeping too much or too little.

1. 你睡得太多或是太少。

When we change our clocks back one hour for daylight savings, it saves us an extra hour of sleep, but sometimes that's not always the case.

當我們為了節約日光時間把時鐘調慢一小時，它讓我們能夠多睡一小時，但有時候事情卻不見得是這樣。

Seasonal Affective Disorder is caused by the changes in our circadian rhythms, melatonin, and serotonin.

季節性抑鬱症是由於晝夜節律、褪黑激素及血清素的改變所引起的。

The faster it gets dark outside, the more it can disrupt our internal clock, which can cause our body to produce too much melatonin, leaving us feeling drowsy, or lowering our serotonin, which can take away from our sleep.

外面天黑得越快，就越容易打亂我們的生理時鐘，而這會導致我們的身體產生過多褪黑激素，使我們感到昏昏欲睡，或減少我們的血清素，使我們難以入眠。

Both melatonin and serotonin govern our sleep and wake cycle, so when the levels alternate, it can make a good night's sleep nearly impossible.

褪黑激素及血清素掌控我們的睡眠及清醒週期，所以當它們的數量改變了，你就很難睡一場好覺。

We recommend taking a nice warm bath before you get into bed or curling up with a cup of hot tea.

我們建議你在睡前泡個舒服的熱水澡，或是享受一杯熱茶。

It doesn't hurt to also light up some lavender candles to help your mind and body calm down after a long day.

不妨也點根薰衣草香的蠟燭，幫助你在漫長的一天後放鬆身心。

The more relaxed you feel, the faster you'll fall asleep.

當你覺得越放鬆，你就能夠越快入眠。

I personally also really love ASMR.

我個人則是非常喜歡聽 ASMR。

2. You're experiencing appetite and weight changes.

2. 你覺得胃口和體重在改變。

Are you experiencing food cravings for sweets or salty snacks?

你是否極度渴望甜食或鹹味零食？

With the cold weather, it's tempting to binge on junk food in front of the TV, but this is how SAD gets you.

天氣寒冷時，我們很容易坐在電視前大啖垃圾食物，但這就是季節性抑鬱症如何找上門。

We don't want to sound like your mom, but it's important to eat your fruits and veggies.

我們不想像個老媽子，不過攝取水果和蔬菜真的很重要。

If you have a craving for carbs, we suggest you eat whole grain and add some bananas to your oatmeal.

如果你很想吃碳水化合物，我們建議你吃全穀物並加些香蕉到燕麥片裡。

This will boost your serotonin levels.

這能夠提高你的血清素濃度。

Foods high in Omega 3 fats will also help you combat depression, such as fish, walnuts, and soybeans because they can improve your mood.

富含 Omega 3 脂肪的食物也能夠幫助你對抗抑鬱，像是魚類、核桃和大豆，因為它們能夠改善你的心情。

3. You don't enjoy your usual hobbies.

3. 你不再享受平時的喜好。

We get it.

我們懂的。

Some days you just don't want to do anything after you get home from school or work, but if this starts to become consistent, it might be SAD kicking in.

有時候當你下班或放學後，你就是不想做任何事，但是如果這開始變成常態，那就有可能是季節性抑鬱症在作祟。

Losing your energy or your drive to do your favorite activities is a dead giveaway to this condition.

失去能量或動力去從事你喜歡的活動，是這種狀況最直接的表現。

You might find that you also have trouble concentrating on tasks.

你可能也會發現自己很難專注在事情上。

We recommend that you go outside for some sunshine.

我們建議你到戶外曬點太陽。

Getting your Vitamin D is essential.

獲取維生素 D 是非常重要的。

Those who face a deficiency in it often experience tiredness and body aches.

缺乏維生素 D 的人經常感受到疲憊和身體疼痛。

You'd be surprised just how much a 10 minute walk can do for you.

你會對一個 10 分鐘散步所能帶給你的好處而感到驚訝。

If you can, we suggest going out in the morning.

如果可以的話，我們建議在早上出去。

That way, it starts your day off right with a fresh air.

如此一來，能夠讓你的一天在新鮮的空氣中順利展開。

4. You have frequent mood swings.

4. 你的情緒波動頻繁。

This is something I struggle with a lot.

我自己深受這點困擾。

The waterworks are no joke, and when they happen sometimes they come outta nowhere.

眼淚沒有在開玩笑的，當它來的時候，有時候真的是非常突然。

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.

哭沒有關係，但如果你面臨相同的狀況，我們希望你不要猶豫向你愛的人們請求協助。或是找我們。

Which brings us to 5. You withdraw from others.

而這帶我們來到 5. 你開始疏遠其他人。

It's natural to cancel plans when a snowstorm is coming, but if you're being a hermit 24/7 something's definitely up.

當大風雪來臨時，取消原定計劃是很正常的，但如果你是個完全的「隱士」，那肯定有點問題。

Come out from those covers and call up your friends and family.

從你的殼裡出來，打給你的朋友和家人。

They want to be there for you, and if you feel guilty for ditching them, don't let that consume you.

他們希望幫上你的忙，如果你對於忽視他們感到內疚，別讓這種情緒吞沒你。

They'll understand when you bring up SAD; it's a lot more common than you think.

當你提起季節性抑鬱症，他們就會理解了；這疾病比你想像的還常見。

6. You get suicidal thoughts.

6. 你有自殺的念頭。

This is probably the worst symptom of all.

這大概是最不好的徵兆。

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.

當冬天久久不去時，你可能會感覺像逐漸走入死胡同，但是請記得春天馬上就要到了。

If you need to talk to a professional, we've provided some suicide hotlines.

如果你覺得需要和專業人士談談，我們提供了幾個自殺防治專線。

We care about your well-being and want to remind you that you've got people like us to lean on to.

我們關心你的幸福，並想要提醒你，你有像我們這樣的人可以依賴。

Do you struggle with Seasonal Affective Disorder?

你是否受季節性抑鬱症所苦呢？

What are your biggest challenges?

你最困難的挑戰是什麼？

Please share your thoughts with us below.

請在下面和我們分享你的想法。

Thanks so much for watching!

非常感謝收看！