7件你的治疗师希望你知道冬天和情绪低情

与此同时，当有更多的阳光时，有双极的人更有可能在春季和夏季体验傻瓜发作。学习已经表明，对于那些具有双相障碍的人来说，季节会影响更多的情绪，而是对于那些具有包括抑郁症的其他心理健康状况的人。不是Bipolar的每个人都受到冬季的影响，但如果最黑暗的日子拖着你，请考虑这些专家批准的淡化战略。

达莫斯说，双极地在冬季的阳光中的阳光似乎比整体天气或平均气温更重要。事实上，“阳光的影响是如此强大的是，世界各地阳光较少的地理区域与早期的发作和更严重的情绪发作有关，”她说。2019年学习in theJournal of Psychiatric Research在夏季和冬季之间发现阳光的剧烈变化可能与双极性的自杀企图增加。

If you know that your bouts of depression tend to cluster in the winter months, it can help to keep a lookout for certain clues that a cycle is about to start—so you can proactively manage it. Some symptoms are fairly obvious: Feelings of sadness or numbness is one indication that depression is setting in, as is loss of pleasure or motivation, feeling fatigued, crying, anger, or suicidal thoughts, says psychiatrist Lindsay Israel, M.D., chief medical officer of Success TMS in Palm Beach Gardens, FL.

Fatigue and listlessness are common signs of low mood, but other symptoms can be sneaky. “People will often notice individual symptoms, like a change in their taste in food or music, their work style, or how much of a social life they want,” says Dr. Israel. “If you can zero in on patterns, you’ll be able to stay ahead of mood swings.” And if you do start noticing changes in your behavior, “see your prescriber for a medication check right before the time of year when you typically shift moods,” Daramus says.

季节性情感障碍（悲伤）是缺乏阳光的生物学效应引起的情绪障碍，在晚秋季和冬季饲养头部。虽然季节性双相情感障碍可能具有相似的抑郁症，但有一个重要的区别：它也标志着抑郁症两侧的躁狂集。不是Bipolar的每个人都经历了季节性影响，并且科学家认为那些具有控制昼夜节律的基因的异常 - 可预测的光明和黑暗的循环，以及我们在生物学体验的睡眠和唤醒。

冬天可以在昼夜节律上真正做一个数字，那些与双极的人对这些变化非常敏感。“如果你有更长时间的夜晚，那么往往会达到你眼睛的自然光线，这反过来刺激你的大脑，所以我们看到更令人抑制的症状，”以色列博士说。尝试通过关注您的身体内部提示并使用灯和闹钟作为外部提醒来维持一致的睡眠时间表，而不是光明的实际变化，这可以欺骗您思考它总是有时间睡觉。

以色列博士说，如果您居住在冬季冬季太阳最小的阳光下的区域，可有效补充缺乏日光。在2019年的元分析published in加拿大精神病学杂志那light therapy was shown to significantly improve depressive symptoms in those with bipolar. Researchers believe that the light acts through the eyes to help regulate the biological clock in our brain. Another theory is that light directly affects mood-related neurotransmitters, such as serotonin and dopamine, in the same way as antidepressants.

Despite their name, comfort foods can be anything but comforting when low mood strikes. “Loading up on carbs and sugar can cause a crash, which can lead to mood swings,” Dr. Israel says. Though there isn’t a magic food to keep bipolar symptoms at bay, maintaining a balanced and healthy diet can help. And make sure you’ve got enough iron in your system. “Without iron, your energy is going to be low, which can set you up for lethargy and poor concentration,” Dr. Israel says. She also recommends upping your omega-3 fatty acid intake, which may help boost mood.

让自己在最享受的活动时间表中，让你在最黑暗的冬天睡觉。“以色列博士说：”在寒冷的脾气期间，仍然在寒冷的夜间留在常规日常生活中非常重要。“一个2006年学习in theAmerican Journal of Psychiatry展示了常规例程，包括稳定的睡眠模式和活动水平，帮助规范人们的昼夜节律，从而更好地减少了比刚服用药物的人更好的抑郁症和躁狂症。