{"id":47860,"date":"2020-02-28T11:00:58","date_gmt":"2020-02-28T18:00:58","guid":{"rendered":"https:\/\/askthescientists.com\/?p=47860"},"modified":"2022-07-20T15:19:36","modified_gmt":"2022-07-20T21:19:36","slug":"seasonal-affective-disorder","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/seasonal-affective-disorder\/","title":{"rendered":"\u6230\u52dd\u51ac\u5b63\u6291\u9b31\uff1a\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47630\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-article-1-AdobeStock_209268783.jpeg\" alt=\"\" width=\"835\" height=\"537\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-article-1-AdobeStock_209268783.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-article-1-AdobeStock_209268783-400x257.jpeg 400w, 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href=\"https:\/\/askthescientists.com\/zh-hant\/habits\/\">\u7fd2\u6163<\/a>\u548c\u5fc3\u60c5\u6709\u6240\u8b8a\u5316\u3002<\/p>\n<p>\u60a8\u7576\u7136\u6c92\u6709\u9677\u5165\u7cdf\u7cd5\u7684\u60c5\u7dd2\u6216\u7cbe\u795e\u5931\u5e38\u3002\u8f03\u5e73\u6642\u63a5\u53d7\u8f03\u5c11\u967d\u5149\u6642\uff0c\u60c5\u7dd2\u4f4e\u843d\u662f\u6709\u6b63\u7576\u4f9d\u64da\u7684\u3002\u4f86\u4e86\u89e3\u5c0e\u81f4\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u539f\u56e0\uff0c\u4ee5\u53ca\u61c9\u5c0d\u6700\u5e38\u898b\u75c7\u72c0\u768410\u7a2e\u65b9\u6cd5\u3002<\/p>\n<h2><strong>\u4ec0\u9ebc\u662f\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\uff1f<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47654\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-2-AdobeStock_243212250.jpeg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u662f\u5927\u8166\u4e2d\u7684\u751f\u5316\u5931\u8861\u3002SAD\u7684\u8a98\u56e0\u662f\u65e5\u7167\u6642\u9593\u8b8a\u77ed\uff0c\u63a5\u53d7\u967d\u5149\u7684\u6642\u9593\u8b8a\u5c11\uff0c\u60a8\u7684\u8eab\u9ad4\u6536\u5230\u9019\u500b\u4fe1\u865f\u5f8c\u5206\u6ccc\u51fa\u67d0\u4e9b\u5316\u5b78\u7269\u8cea\u548c\u8377\u723e\u8499\u4ee5\u4fdd\u6301\u6e05\u9192\u6216\u56f0\u5026\u3002<\/p>\n<p>\u64da\u4f30\u8a08\uff0c\u5168\u7403\u670910\u201320\uff05\u7684\u4eba\u53d7SAD\u5f71\u97ff\u3002\u5c45\u4f4f\u5728\u9060\u96e2\u8d64\u9053\u5340\u57df\u7684\u4eba\u66f4\u5bb9\u6613\u51fa\u73feSAD\uff0c\u800c\u4e14\u9019\u7a2e\u60c5\u7dd2\u5931\u8abf\u51fa\u73fe\u5728\u5973\u6027\u4e2d\u7684\u6a5f\u7387\u662f\u7537\u6027\u7684\u56db\u500d\u3002\u4e00\u822c\u4f86\u8aaa\uff0c\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u60a8\u51fa\u73feSAD\u7684\u6a5f\u7387\u6703\u4e0b\u964d\uff0c18-30\u6b72\u662f\u9ad8\u5371\u5e74\u9f61\u6bb5\u3002<\/p>\n<p>\u6307\u5411\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u4e00\u4e9b\u75c7\u72c0\u548c\u884c\u70ba\u5305\u62ec\uff1a<\/p>\n<ul>\n<li>\u96e3\u4ee5\u96c6\u4e2d\u6ce8\u610f\u529b\u6216\u505a\u51fa\u6c7a\u5b9a<\/li>\n<li>\u5c0d\u6d3b\u52d5\u6216\u793e\u4ea4\u6d3b\u52d5\u5931\u53bb\u8208\u8da3<\/li>\n<li>\u7761\u7720\u554f\u984c\u2014\u2014\u5305\u62ec\u7761\u7720\u904e\u5ea6\u548c\u96e3\u4ee5\u7372\u5f97\u5145\u8db3\u7684\u7761\u7720<\/li>\n<li>\u66b4\u98f2\u66b4\u98df\u548c\u6e34\u671b\u55ae\u4e00\u7684\u78b3\u6c34\u5316\u5408\u7269\u98df\u7269<\/li>\n<li>\u9ad4\u91cd\u6539\u8b8a<\/li>\n<li>\u7f3a\u4e4f\u9ad4\u529b<\/li>\n<li>\u4e0d\u5b89\u6216\u7dca\u5f35\u7684\u7fd2\u6163<\/li>\n<\/ul>\n<p>\u9019\u4e9b\u75c7\u72c0\u90fd\u6307\u5411SAD\uff0c\u4f46\u5b83\u5011\u4e5f\u53ef\u80fd\u662f\u8d85\u51fa\u51ac\u5b63\u6291\u9b31\u7684\u75c7\u72c0\u3002\u5982\u679c\u9019\u4e9b\u75c7\u72c0\u4e2d\u7684\u4efb\u4f55\u4e00\u7a2e\u9577\u671f\u56f0\u64fe\u60a8\uff0c\u6211\u5011\u5efa\u8b70\u8aee\u8a62\u60a8\u7684\u91ab\u7642\u9867\u554f\u3002<\/p>\n<h2><strong>SAD\u80cc\u5f8c\u7684\u79d1\u5b78<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47666\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-3-AdobeStock_165638488.jpeg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u8b93\u6211\u5011\u4f86\u66f4\u6df1\u5165\u4e86\u89e3SAD\u3002\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u8d77\u56e0\u662f<a href=\"https:\/\/askthescientists.com\/zh-hant\/circadian-rhythms\/\">\u665d\u591c\u7bc0\u5f8b<\/a>\uff08\u60a8\u9ad4\u5167\u7684\u751f\u7269\u9418\uff09\u6ce2\u52d5\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u8ddd\u96e2\u8d64\u9053\u8d8a\u9060\u5c31\u8d8a\u5bb9\u6613\u51fa\u73feSAD\u2014\u2014\u65e5\u7167\u6642\u9593\u8d8a\u77ed\uff0c\u5f71\u97ff\u5c31\u8d8a\u5927\u3002<\/p>\n<p>\u60a8\u7684\u8996\u7db2\u819c\u901a\u5e38\u6703\u63a5\u6536\u4f86\u81ea\u967d\u5149\u7167\u5c04\u7684\u7279\u6b8a\u4fe1\u865f\uff0c\u9032\u800c\u89f8\u767c\u795e\u7d93\u905e\u8cea\u8840\u6e05\u7d20\u7684\u91cb\u653e\u3002\u967d\u5149\u7167\u5c04\u7684\u6e1b\u5c11\u6703\u5c0e\u81f4\u9019\u7a2e\u81ea\u7136\u5206\u6ccc\u7684\u5927\u8166\u5316\u5b78\u7269\u8cea\u7684\u6e1b\u5c11\u3002\u5c0d\u65bcSAD\uff0c\u5927\u8166\u4e2d\u8840\u6e05\u7d20\u6c34\u5e73\u7684\u8abf\u7bc0\u4e5f\u5b58\u5728\u5b63\u7bc0\u6027\u6ce2\u52d5\u3002\u5927\u591a\u6578\u4eba\u90fd\u77e5\u9053\u8840\u6e05\u7d20\u80fd\u5e73\u8861\u60c5\u7dd2\uff0c\u4f46\u5b83\u9084\u6709\u52a9\u65bc\u7dad\u6301\u8eab\u9ad4\u5065\u5eb7\uff0c\u5f9e\u9aa8\u9abc\u5230\u80c3\u8178\u3002<\/p>\n<p>\u767d\u5929\u65e5\u7167\u4e0d\u8db3\u9084\u53ef\u80fd\u5c0e\u81f4\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u904e\u5ea6\uff0c\u892a\u9ed1\u6fc0\u7d20\u662f\u8abf\u7bc0\u7761\u9192\u9031\u671f\u7684\u8377\u723e\u8499\u3002\u6240\u4ee5\uff0c\u6211\u5011\u5f88\u540c\u60c5\u90a3\u4e9b\u4f4f\u5728\u963f\u62c9\u65af\u52a0\u9996\u5e9c\u57ce\u5e02\u7684\u6731\u8afe\u4eba\uff0c\u4ed6\u5011\u5728\u51ac\u81f3\u671f\u9593\u6bcf\u5929\u53ea\u80fd\u4eab\u53d76\u5c0f\u664222\u5206\u9418\u7684\u967d\u5149\u3002\u751a\u81f3\u9084\u6709\u66f4\u7cdf\u7cd5\u7684\u60c5\u6cc1\u3002\u632a\u5a01\u7684\u8339\u574e\u4e00\u5e74\u4e2d\u516d\u500b\u6708\u6c92\u6709\u967d\u5149\u3002<\/p>\n<h2><strong>\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf<\/strong><\/h2>\n<p>SAD\u4e26\u4e0d\u65b0\u9bae\u30021980\u5e74\uff0c\u570b\u5bb6\u5fc3\u7406\u5065\u5eb7\u7814\u7a76\u6240\u7684\u79d1\u5b78\u5bb6Norman E. Rosenthal \u9996\u6b21\u5831\u544a\u4e86\u9019\u7a2e\u60c5\u7dd2\u5931\u8abf\u3002\u591a\u5e74\u4f86\uff0c\u7814\u7a76\u548c\u8a66\u9a57\u5df2\u7d93\u767c\u73fe\u4e86\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u6709\u6548\u65b9\u6cd5\u3002<\/p>\n<p>\u5982\u679c\u60a8\u51fa\u73feSAD\u7684\u75c7\u72c0\uff0c\u53ef\u4ee5\u5617\u8a66\u9019\u4e9b\u65b9\u6cd5\u3002\u5373\u4f7f\u60a8\u6c92\u6709\u5728\u65e5\u7167\u8f03\u77ed\u7684\u5b63\u7bc0\u4e2d\u51fa\u73fe\u4efb\u4f55\u4e0d\u9069\uff0c\u4efb\u4f55\u4eba\u4e5f\u6703\u5f9e\u9019\u4e9b\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u63d0\u793a\u53d7\u76ca\u3002<\/p>\n<h3><strong>\u5c0b\u6c42\u5c08\u696d<\/strong><strong>\u5efa\u8b70<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47678\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-4-AdobeStock_222279831.jpeg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u5e38\u898b\u75c7\u72c0\u548c\u6291\u9b31\u75c7\u76f8\u4f3c\u3002\u5982\u679c\u60a8\u8a8d\u70ba\u81ea\u5df1\u60a3\u6709\u6291\u9b31\u75c7\uff0c\u8acb\u5c0b\u6c42\u5c08\u696d\u91ab\u7642\u5efa\u8b70\u3002\u5982\u679c\u75c7\u72c0\u8f03\u8f15\uff0c\u60a8\u53ef\u4ee5\u54a8\u8a62\u91ab\u7642\u9867\u554f\u3002\u4e0d\u7ba1\u600e\u6a23\uff0c\u5728\u6539\u8b8a\u751f\u6d3b\u65b9\u5f0f\u4e4b\u524d\uff0c\u8acb\u54a8\u8a62\u5c08\u696d\u4eba\u58eb\u610f\u898b\u3002<\/p>\n<h3><strong>\u4fdd\u6301\u5065\u5eb7\u7684\u98f2\u98df<\/strong><\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/diet-vs-lifestyle\/\">\u98df\u7528\u591a\u7a2e\u5065\u5eb7\u7684\u98df\u7269\u662f\u5065\u5eb7\u751f\u6d3b\u7684\u6838\u5fc3<\/a>\u3002\u67d0\u4e9b\u71df\u990a\u7d20\uff0c\u6bd4\u5982\u7dad\u751f\u7d20D\uff0c\u53ef\u5354\u52a9\u8eab\u9ad4\u6b63\u5e38\u7684\u9aa8\u7926\u5316\uff0c\u9019\u500b\u904e\u7a0b\u4e5f\u53ef\u80fd\u6703\u53d7\u5230\u63a5\u53d7\u8f03\u5c11\u5149\u7dda\u7684\u5f71\u97ff\u3002\u8eab\u9ad4\u5229\u7528\u9382\u548c\u8f14\u9176Q10\u5728\u7d30\u80de\u4e2d\u751f\u6210\u80fd\u91cf\uff0c\u800cB\u65cf\u7dad\u751f\u7d20\u5247\u5c0d\u5065\u5eb7\u7684\u65b0\u9673\u4ee3\u8b1d\u767c\u63ee\u91cd\u8981\u4f5c\u7528\u3002\u4ee5\u4e0b\u662f\u9019\u4e9b\u6709\u76ca\u71df\u990a\u7d20\u7684\u5e38\u898b\u4f86\u6e90\uff1a<\/p>\n<ul>\n<li><strong>\u7dad\u751f\u7d20D<\/strong>\uff1a\u5bcc\u542b\u8102\u80aa\u7684\u9b5a\u985e\u3001\u5976\u916a\u3001\u86cb\u9ec3\u3001\u8611\u83c7\u548c\u5bcc\u542b\u7dad\u751f\u7d20D\u7684\u98df\u7269<\/li>\n<li><strong>\u9382<\/strong>\uff1a\u7da0\u8449\u852c\u83dc\u3001\u725b\u6cb9\u679c\u3001\u9999\u8549\u3001\u8986\u76c6\u5b50\u3001\u5805\u679c\u548c\u7a2e\u5b50<\/li>\n<li><strong>B\u65cf\u7dad\u751f\u7d20<\/strong>\uff1a\u5168\u7a40\u985e\u3001\u7d05\u8089\u3001\u5bb6\u79bd\u3001\u9b5a\u3001\u8c46\u985e\u3001\u5c0f\u6241\u8c46\u3001\u5805\u679c\u548c\u7a2e\u5b50<\/li>\n<\/ul>\n<p>\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u4e00\u500b\u95dc\u9375\u6307\u6a19\u662f\u6e34\u671b\u55ae\u4e00\u7684\u78b3\u6c34\u5316\u5408\u7269\u98df\u7269\uff0c\u6bd4\u5982\u975e\u7121\u7cd6\u78b3\u9178\u98f2\u6599\u3001\u70d8\u7119\u751c\u98df\u548c\u65e9\u9910\u7a40\u7269\u3002\u9019\u4e9b\u98df\u7269\u5e7e\u4e4e\u4e0d\u63d0\u4f9b\u4efb\u4f55\u98fd\u8179\u611f\uff0c\u537b\u901a\u5e38\u5c0e\u81f4\u66f4\u5f37\u70c8\u7684\u6e34\u671b\u3002\u60a8\u9700\u8981\u9078\u64c7\u5065\u5eb7\u7684\u8102\u80aa\u3001\u5bcc\u542b\u7e96\u7dad\u7684\u6c34\u679c\u548c\u852c\u83dc\u3001\u5168\u7a40\u985e\u98df\u54c1\u548c\u7cbe\u7626\u86cb\u767d\u8cea\u4f86\u6e90\u3002\u5b83\u5011\u66f4\u80fd\u63d0\u4f9b\u98fd\u8179\u611f\uff0c\u800c\u4e14\u901a\u5e38\u542b\u6709\u4e0a\u8ff0\u5bf6\u8cb4\u7684\u71df\u990a\u7d20\u3002<\/p>\n<h3><strong>\u6ce8\u91cd\u7761\u7720\u8cea\u91cf<\/strong><\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/\">\u4eab\u53d7\u4e00\u665a\u9ad8\u54c1\u8cea\u7684\u7761\u7720\u6709\u5f88\u591a\u539f\u56e0<\/a>\u3002\u4fdd\u6301\u826f\u597d\u7684\u7761\u7720\u7fd2\u6163\u9700\u8981\u5927\u91cf\u7684\u5de5\u4f5c\uff0c\u4f46\u9ad8\u54c1\u8cea\u7761\u7720\u6240\u5e36\u4f86\u7684\u751f\u7406\u76ca\u8655\u7d55\u5c0d\u503c\u5f97\u3002\u9996\u5148\uff0c\u4fdd\u6301\u898f\u5f8b\u7684\u7761\u9192\u9031\u671f\u3002\u6bcf\u665a\u76e1\u91cf\u5728\u540c\u4e00\u6642\u9593\u4e0a\u5e8a\u7761\u89ba\uff0c\u6bcf\u5929\uff08\u6bcf\u9031\u4e03\u5929\uff09\u628a\u9b27\u9234\u8a2d\u5728\u540c\u4e00\u6642\u9593\u3002\u9019\u610f\u5473\u8457\u9031\u672b\u4e5f\u4e0d\u80fd\u5077\u61f6\u3002\u8a18\u4f4f\uff0c\u6bcf\u6b20\u4e0b\u4e00\u5c0f\u6642\u7684\u300c\u7761\u7720\u50b5\u300d\u53ef\u80fd\u9700\u8981\u56db\u5929\u7684\u6642\u9593\u6062\u5fa9\u3002\u6240\u4ee5\uff0c\u5728\u540c\u4e00\u6642\u9593\u9192\u4f86\u80fd\u5e6b\u52a9\u60a8\u7684\u8eab\u9ad4\u8abf\u6574\u9069\u61c9\uff0c\u81ea\u7136\u5730\u958b\u59cb\u611f\u89ba\u56f0\u5026\u3002<\/p>\n<p>\u5176\u6b21\uff0c\u5728\u7761\u524d\u4e00\u500b\u5c0f\u6642\u4e4b\u5167\u907f\u514d\u523a\u6fc0\u6d3b\u52d5\uff0c\u665a\u4e0a\u4e5f\u4e0d\u8981\u559d\u5496\u5561\u4e00\u985e\u523a\u6fc0\u6027\u98f2\u6599\u3002\u96de\u5c3e\u9152\u4e5f\u4e0d\u8981\u559d\u3002\u9152\u7cbe\u96d6\u7136\u80fd\u5e6b\u52a9\u60a8\u5165\u7761\uff0c\u537b\u6703\u6291\u5236REM\u7761\u7720\u9031\u671f\u3002\u5c0b\u627e\u9069\u5408\u60a8\u7684\u9060\u96e2\u5c4f\u5e55\u7684\u5b89\u795e\u6d3b\u52d5\u3002\u60a8\u53ef\u4ee5\u5617\u8a66\u51a5\u60f3\u3001\u5beb\u65e5\u8a18\u3001\u807d\u97f3\u6a02\u6216\u64ad\u5ba2\u3001\u770b\u66f8\u6216\u6c96\u4e00\u676f\u4e0d\u542b\u5496\u5561\u56e0\u7684\u597d\u8336\u3002<\/p>\n<h3><strong>\u6230\u52dd\u51ac\u5b63\u6291\u9b31<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47690\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-5-AdobeStock_316007813.jpeg\" alt=\"\" width=\"400\" height=\"241\" \/><\/p>\n<p>\u767d\u665d\u8d8a\u77ed\uff0c\u60a8\u5c31\u8d8a\u9700\u8981\u8d81\u8457\u767d\u5929\u591a\u505a\u4e00\u4e9b\u6236\u5916\u6d3b\u52d5\u3002\u6700\u597d\u8a2d\u7f6e\u63d0\u9192\uff0c\u5426\u5247\u7576\u60a8\u8a18\u5f97\u8981\u51fa\u9580\u6642\uff0c\u592a\u967d\u53ef\u80fd\u5df2\u7d93\u843d\u5c71\u4e86\u3002\u8a66\u8457\u5728\u5348\u9910\u6642\u5916\u51fa\u77ed\u66ab\u5730\u6563\u6b65\u3001\u8dd1\u6b65\u3001\u5728\u5ba4\u5916\u6253\u96fb\u8a71\u6216\u76e1\u529b\u722d\u53d6\u4e00\u4e9b\u6236\u5916\u6642\u9593\u3002\u5373\u4f7f\u5728\u5bd2\u51b7\u7684\u6c23\u5019\uff0c\u60a8\u4e5f\u80fd\u627e\u5230\u5728\u5927\u96ea\u5929\u51fa\u9580\u7684\u52d5\u529b\u3002<\/p>\n<p>\u6236\u5916\u904b\u52d5\u53ef\u80fd\u662f\u4e00\u500b\u6311\u6230\u3002\u4f46\u9ad8\u54c1\u8cea\u7684\u7761\u7720\u53ef\u4ee5\u70ba\u60a8\u5e36\u4f86\u66f4\u591a\u80fd\u91cf\uff0c\u518d\u52a0\u4e0a\u5065\u5eb7\u98df\u54c1\u7684\u529b\u91cf\uff0c\u60a8\u7684\u8eab\u9ad4\u5c31\u80fd\u52dd\u4efb\u9019\u9805\u4efb\u52d9\u4e86\u3002<\/p>\n<h3><strong>\u904b\u52d5<\/strong><\/h3>\n<p>\u5c0d\u5f88\u591a\u4eba\u4f86\u8aaa\uff0c\u590f\u5b63\u610f\u5473\u8457\u4e0d\u6687\u601d\u7d22\u5c31\u53ef\u4ee5\u6b65\u884c\u63a2\u7d22\u5468\u570d\u7684\u74b0\u5883\u3002\u96a8\u8457\u5929\u9ed1\u6642\u9593\u8d8a\u4f86\u8d8a\u65e9\uff0c\u62bd\u51fa\u66f4\u591a\u7684\u6642\u9593\u9032\u884c\u9019\u4e9b\u6d3b\u52d5\u5c31\u6703\u8b8a\u5f97\u66f4\u56f0\u96e3\u3002\u5982\u679c\u60a8\u5728\u65e5\u7167\u8f03\u77ed\u7684\u5b63\u7bc0\u4e2d\u767c\u73fe\u81ea\u5df1\u63a2\u96aa\u7684\u6642\u9593\u6e1b\u5c11\uff0c\u90a3\u5c31\u6bcf\u9031\u904b\u52d5\u5e7e\u5929\u4f86\u5f4c\u88dc\u3002\u9069\u91cf\u904b\u52d5\u662f\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u6700\u4f73\u65b9\u6cd5\u4e4b\u4e00\u3002\u904b\u52d5\u6709\u5f88\u591a\u751f\u7406\u4e0a\u7684\u76ca\u8655\uff0c\u4e5f\u662f\u5728\u60a8\u60f3\u8eba\u5728\u6c99\u767c\u4e0a\u6642\u4ecd\u7136\u4fdd\u6301\u6d3b\u8e8d\u7684\u53e6\u4e00\u500b\u85c9\u53e3\u3002\u53e6\u5916\uff0c\u904b\u52d5\u4e5f\u53ef\u4ee5\u6210\u70ba\u793e\u4ea4\u6d3b\u52d5\uff0c\u60a8\u5728\u4e0b\u6587\u4e2d\u5c31\u6703\u8b80\u5230\uff0c\u5b83\u53ef\u4ee5\u63d0\u4f9b\u4e00\u4e9b\u6709\u52a9\u65bc\u6230\u52ddSAD\u7684\u76ca\u8655\u3002<\/p>\n<p>\u60a8\u4e0d\u5fc5\u958b\u8eca\u53bb\u5065\u8eab\u623f\u4e5f\u80fd\u4eab\u53d7\u5927\u6c57\u6dcb\u6f13\u7684\u76ca\u8655\u3002\u5916\u9762\u5df2\u7d93\u6f06\u9ed1\u6642\uff0c\u60a8\u6700\u4e0d\u60f3\u505a\u7684\u53ef\u80fd\u5c31\u662f\u96e2\u958b\u5bb6\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hant\/home-workouts\/\">\u60a8\u5728\u5bb6\u4e5f\u53ef\u4ee5\u9032\u884c\u5f88\u591a\u904b\u52d5<\/a>\u3002<\/p>\n<h3><strong>\u767d\u5929\u66f4\u660e\u4eae<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47702\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/SAD-6-AdobeStock_159009860.jpeg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5982\u679c\u60a8\u50cf\u5c45\u4f4f\u5728\u8339\u574e\u7684\u4eba\u5011\u90a3\u6a23\u56b4\u91cd\u7f3a\u4e4f\u81ea\u7136\u5149\u6e90\uff0c\u90a3\u6709\u6642\u60a8\u5c31\u5fc5\u9808\u81ea\u5df1\u88dc\u5145\u967d\u5149\u3002\u5e02\u9762\u4e0a\u6709\u591a\u7a2e\u71c8\u5149\u6cbb\u7642\u71c8\u2014\u2014\u5e8a\u982d\u6ac3\u71c8\u3001\u896f\u6709\u67d4\u548c\u85cd\u5149\u7684\u773c\u93e1\uff0c\u751a\u81f3\u9084\u6709\u5168\u5149\u6851\u62ff\u7167\u660e\u3002\u7814\u7a76\u8868\u660e\uff0c\u65e9\u4e0a\u8d77\u5e8a\u5f8c\u9996\u5148\u63a5\u53d7\u660e\u4eae\u7684\u5149\u7dda\u6bd4\u5728\u767d\u5929\u665a\u4e9b\u6642\u5019\u63a5\u53d7\u5149\u7dda\u7642\u6cd5\u8981\u597d\u3002\u96d6\u7136\u9019\u985eSAD\u89e3\u6c7a\u65b9\u6848\u4e26\u975e\u5c0d\u6bcf\u500b\u4eba\u90fd\u6709\u6548\uff0c\u4f46\u5e7e\u9805\u7814\u7a76\u4ecd\u8b49\u660e\u6709\u6548\u3002\u6240\u4ee5\uff0c\u7528\u9019\u7a2e\u65b9\u6cd5\u4f86\u6230\u52dd\u51ac\u5b63\u6291\u9b31\u503c\u5f97\u4e00\u8a66\u3002<\/p>\n<h3><strong>\u9a30\u51fa\u6642\u9593\u53c3\u52a0\u793e\u4ea4\u6d3b\u52d5<\/strong><\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/social-health\/\">\u5065\u5eb7\u7684\u793e\u4ea4\u751f\u6d3b\u6709\u76ca\u8eab\u5fc3\u5065\u5eb7<\/a>\u4e5f\u662f\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u7684\u597d\u8fa6\u6cd5\u3002\u984d\u5916\u7684\u597d\u8655\u662f\uff1a\u8b93\u60a8\u8d70\u51fa\u5bb6\u9580\uff08\u6216\u8005\u5982\u679c\u8f2a\u5230\u60a8\u4e3b\u6301\u805a\u6703\uff0c\u9084\u6703\u523a\u6fc0\u60a8\u505a\u984d\u5916\u7684\u6e05\u6f54\u5de5\u4f5c\uff09\u3002\u793e\u4ea4\u6d3b\u52d5\u8207\u66f4\u597d\u7684\u6574\u9ad4\u5065\u5eb7\u76f8\u95dc\u806f\uff0c\u4fdd\u6301\u66f4\u5ee3\u6cdb\u7684\u793e\u4ea4\u7db2\u7d61\u4e5f\u662f\u4e00\u751f\u4e2d\u7a4d\u6975\u7684\u5fc3\u7406\u5065\u5eb7\u7d50\u679c\u7684\u95dc\u9375\u9810\u6e2c\u56e0\u7d20\u3002<\/p>\n<p>\u9080\u8acb\u670b\u53cb\u5230\u5bb6\u88e1\u4f86\u5403\u9ede\u5fc3\u3001\u96a8\u610f\u7684\u7463\u4e8b\u4e4b\u591c\uff0c\u6216\u73a9\u640f\u667a\u684c\u9762\u904a\u6232\u3002\u4efb\u4f55\u4e0d\u9700\u8981\u5f88\u591a\u52aa\u529b\u6216\u82b1\u8cbb\u7684\u6d3b\u52d5\u90fd\u53ef\u4ee5\u3002\u548c\u670b\u53cb\u5728\u4e00\u8d77\u5c31\u8db3\u4ee5\u7de9\u89e3SAD\u75c7\u72c0\u3002<\/p>\n<h3><strong>\u627e\u5230<\/strong><strong>\u60a8\u7684<\/strong><strong>\u79aa\u5b97<\/strong><\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/mindfulness\/\">\u51a5\u60f3\u7684\u76ca\u8655\u4e0d\u53ea\u662f\u7761\u524d\u7fd2\u6163<\/a>\u3002\u5373\u4f7f\u4e00\u5206\u9418\u7684\u6b63\u5ff5\u4e5f\u80fd\u5e36\u4f86\u5e73\u975c\u7684\u8d85\u7136\u4e4b\u611f\u3001\u8b93\u60a8\u7684\u601d\u7dd2\u56de\u6b78\u7576\u4e0b\uff0c\u4e26\u63d0\u9192\u60a8\u4fdd\u6301\u51b7\u975c\uff0c\u7e7c\u7e8c\u524d\u9032\u3002\u70ba\u5e6b\u52a9\u60a8\u627e\u5230\u79aa\u5b97\uff0c\u60a8\u53ef\u4ee5\u5617\u8a66\u9019\u500b\u547c\u5438\u7df4\u7fd2\uff1a<\/p>\n<ol>\n<li>\u8abf\u6574\u4e00\u500b\u8212\u9069\u653e\u9b06\u7684\u59ff\u52e2\uff0c\u9589\u4e0a\u773c\u775b\u3002<\/li>\n<li>\u6162\u6162\u547c\u5438\uff0c\u5728\u547c\u6c23\u548c\u5438\u6c23\u4e4b\u9593\u505c\u9813\u3002<\/li>\n<li>\u653e\u7a7a\u601d\u7dd2\uff0c\u8a08\u6578\u547c\u543850\u6b21\u3002<\/li>\n<li>\u8166\u6d77\u4e2d\u6bcf\u6d6e\u73fe\u4e00\u500b\u60f3\u6cd5\uff08\u4e0d\u53ef\u907f\u514d\u6703\u6709\u5f88\u591a\u60f3\u6cd5\uff09\u5c31\u66ab\u505c\u8a08\u6578\u3002<\/li>\n<li>\u7e7c\u7e8c\u547c\u5438\uff0c\u80cc\u8aa6\u300c\u6211\u611f\u53d7\u5230______\uff0c\u300d\u9019\u53e5\u8a71\uff0c\u5217\u51fa\u60a8\u5728\u60f3\u7684\u4e8b\u3002<\/li>\n<li>\u7576\u60a8\u7684\u601d\u7dd2\u518d\u6b21\u653e\u7a7a\u6642\uff0c\u7e7c\u7e8c\u8a08\u6578\u547c\u5438\u3002<\/li>\n<\/ol>\n<h3><strong>\u670d\u52d9\u4ed6\u4eba<\/strong><\/h3>\n<p>\u5949\u737b\u60a8\u7684\u6642\u9593\u670d\u52d9\u4ed6\u4eba\u5c0d\u8eab\u5fc3\u548c\u793e\u6703\u90fd\u6709\u597d\u8655\u3002\u9019\u662f\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u6700\u597d\u7684\u65b9\u6cd5\u4e4b\u4e00\u3002\u628a\u60a8\u7684\u6ce8\u610f\u529b\u5f9e\u81ea\u5df1\u7684\u554f\u984c\u8f49\u79fb\u5230\u95dc\u5fc3\u4ed6\u4eba\uff0c\u53ef\u4ee5\u81ea\u7136\u5730\u7de9\u89e3\u8840\u6e05\u7d20\u6c34\u5e73\u964d\u4f4e\u6240\u5e36\u4f86\u7684\u58d3\u529b\u3002\u611f\u6069\u53ef\u523a\u6fc0\u5927\u8166\u91cb\u653e\u591a\u5df4\u80fa\u548c\u8840\u6e05\u7d20\uff0c\u5f9e\u800c\u5e6b\u52a9\u60a8\u61c9\u5c0d\u7126\u616e\u548c\u60b2\u50b7\u3002<\/p>\n<h3><strong>\u5beb\u4fe1<\/strong><\/h3>\n<p>\u7d66\u670b\u53cb\u548c\u5bb6\u4eba\u5beb\u4fe1\u662f\u4fdd\u6301\u806f\u7e6b\u7684\u597d\u65b9\u6cd5\uff0c\u4e5f\u6703\u70ba\u6536\u4fe1\u4eba\u5e36\u4f86\u610f\u5916\u9a5a\u559c\u3002\u96d6\u7136\u624b\u5beb\u6bd4\u6253\u5b57\u66f4\u8cbb\u529b\uff0c\u4f46\u9019\u537b\u662f\u91cd\u9ede\u3002\u5927\u8166\u5728\u624b\u5beb\u548c\u6253\u5b57\u6642\u904b\u7528\u4e0d\u540c\u7684\u8655\u7406\u65b9\u5f0f\u3002\u9019\u662f\u56e0\u70ba\u62ff\u8d77\u7b46\u6642\u6703\u51fa\u73fe\u66f4\u591a\u7684\u65b9\u6cd5\u548c\u7d30\u5fae\u5dee\u5225\u3002\u5982\u679c\u60a8\u4e0d\u77e5\u9053\u5f9e\u54ea\u88e1\u958b\u59cb\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hant\/gratitude\/\">\u90a3\u5c31\u8a66\u8457\u7d66\u81ea\u5df1\u5beb\u4e00\u5c01\u611f\u8b1d\u4fe1\uff0c\u63d0\u9192\u70ba\u4ec0\u9ebc\u61c9\u8a72\u611f\u6069<\/a>\u3002<\/p>\n<h2><strong>\u66f4\u7f8e\u597d\u7684\u660e\u5929<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47618\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2020\/02\/Outdoors-AdobeStock_192970813.jpeg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5982\u679c\u60a8\u767c\u73fe\u81ea\u5df1\u9677\u5165\u4e86\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\uff0c\u8a18\u4f4f\uff0c\u60a8\u4e00\u5b9a\u6703\u82e6\u76e1\u7518\u4f86\u3002\u5b63\u7bc0\u7d42\u5c07\u8b8a\u63db\uff0c\u665d\u9577\u591c\u77ed\u7684\u65e5\u5b50\u5c31\u5728\u524d\u65b9\u3002<\/p>\n<p>\u5982\u679c\u60a8\u627e\u5230\u4e86\u61c9\u5c0d\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\u6700\u597d\u7684\u65b9\u6cd5\uff0c\u60a8\u5c31\u6703\u767c\u73fe\u4e0a\u6587\u6709\u591a\u5c11\u91cd\u8907\u7684\u65b9\u6cd5\u3002\u5728\u665a\u4e0a\u5beb\u611f\u8b1d\u4fe1\u5c31\u4f54\u64da\u4e86\u597d\u5e7e\u500b\uff0c\u5728\u7576\u5730\u6148\u5584\u6a5f\u69cb\u505a\u5fd7\u9858\u8005\u586b\u88dd\u98df\u7269\u4e5f\u4e00\u6a23\u3002\u6240\u4ee5\uff0c\u5c08\u6ce8\u65bc\u4ee5\u9069\u5408\u81ea\u5df1\u751f\u6d3b\u7684\u65b9\u5f0f\u4f86\u89e3\u6c7a\u60a8\u7684SAD\u75c7\u72c0\u3002<\/p>\n<p>\u53cd\u5f48\u6642\u6709\u767c\u751f\uff0c\u4f46\u5225\u6c23\u9912\u3002\u5982\u679c\u60a8\u7684\u8eab\u9ad4\u6c92\u6709\u6309\u61c9\u6709\u7684\u65b9\u5f0f\u914d\u5408\u60a8\uff0c\u611f\u5230\u6cae\u55aa\u5f88\u6b63\u5e38\u3002\u4f46\u91cd\u8981\u7684\u662f<a href=\"https:\/\/askthescientists.com\/zh-hant\/pillars-of-wellness\/\">\u95dc\u6ce8\u6574\u9ad4\uff0c\u7167\u9867\u597d\u8eab\u5fc3\u5065\u5eb7<\/a>\u3002\u5982\u679c\u60a8\u5728\u4e00\u6574\u5e74\u4e2d\u90fd\u9019\u6a23\u505a\uff0c\u800c\u4e0d\u50c5\u50c5\u662f\u5728\u51ac\u5b63\u6291\u9b31\u4f86\u8972\u6642\uff0c\u9084\u80fd\u5f97\u5230\u984d\u5916\u798f\u5229\u3002\u5728\u6709\u9700\u8981\u6642\u5c0b\u6c42\u5e6b\u52a9\u3001\u806f\u7e6b\u670b\u53cb\u548c\u5bb6\u4eba\uff0c\u6216\u54a8\u8a62\u91ab\u7642\u5c08\u696d\u4eba\u58eb\u3002\u5728\u4e0d\u77e5\u4e0d\u89ba\u4e2d\uff0c\u9670\u6697\u3001\u665d\u77ed\u591c\u9577\u7684\u65e5\u5b50\u7d42\u5c07\u8b8a\u5f97\u66f4\u7f8e\u597d\u3001\u66f4\u660e\u4eae<\/p>\n<div  class='togglecontainer av-zbg735-427ae49489e1d321775cc6ee27dd197d  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-n8j1oh-0eac803437ca38fe527acc6505cbd273'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\u6599<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.psychiatry.org\/patients-families\/depression\/seasonal-affective-disorder\">https:\/\/www.psychiatry.org\/patients-families\/depression\/seasonal-affective-disorder<\/a><\/p>\n<p><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/seasonal-affective-disorder\/index.shtml\">https:\/\/www.nimh.nih.gov\/health\/topics\/seasonal-affective-disorder\/index.shtml<\/a><\/p>\n<p><a href=\"https:\/\/www.healthline.com\/health\/mental-health\/serotonin#functions\">https:\/\/www.healthline.com\/health\/mental-health\/serotonin#functions<\/a><\/p>\n<p><a href=\"https:\/\/www.nature.com\/articles\/4000360\">https:\/\/www.nature.com\/articles\/4000360<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/sleep-disorders\/hypersomnia\">https:\/\/www.webmd.com\/sleep-disorders\/hypersomnia<\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/articles\/melatonin-and-sleep\">https:\/\/www.sleepfoundation.org\/articles\/melatonin-and-sleep<\/a><\/p>\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/016517819090116M\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/016517819090116M<\/a><\/p>\n<p><a href=\"https:\/\/europepmc.org\/article\/med\/10888476\">https:\/\/europepmc.org\/article\/med\/10888476<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27775095\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27775095<\/a><\/p>\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/article-abstract\/493246\">https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/article-abstract\/493246<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/blog\/seasonal-affective-disorder-bring-on-the-light-201212215663\">https:\/\/www.health.harvard.edu\/blog\/seasonal-affective-disorder-bring-on-the-light-201212215663<\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/articles\/depression-and-sleep\">https:\/\/www.sleepfoundation.org\/articles\/depression-and-sleep<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u4e00\u5e74\u4e2d\u5b63\u7bc0\u8b8a\u5316\uff0c\u65e5\u7167\u6642\u9593\u6709\u6240\u6539\u8b8a\uff0c\u800c\u6839\u64da\u60a8\u5c45\u4f4f\u7684\u5730\u5340\uff0c\u4e5f\u53ef\u80fd\u964d\u96ea\u6216\u964d\u96e8\u3002\u4f46\u5373\u4f7f\u5728\u6c23\u5019\u6eab\u548c\u7684\u5730\u5340\uff0c\u60a8\u4ecd\u6703\u5728\u665d\u77ed\u591c\u9577\u7684\u5b63\u7bc0\u4e2d\u7531\u65bc\u7f3a\u4e4f\u65e5\u5149\u800c\u53d7\u5230\u300c\u51ac\u5b63\u6291\u9b31\u300d\u7684\u5f71\u97ff\u3002\u9019\u7a2e\u73fe\u8c61\u7a31\u70ba\u5b63\u7bc0\u6027\u60c5\u7dd2\u5931\u8abf\uff08SAD\uff09\u3002\u60a8\u53ef\u80fd\u6703\u96a8\u8457\u665d\u591c\u9577\u77ed\u7684\u8b8a\u5316\u800c\u6ce8\u610f\u5230\u81ea\u5df1\u7684\u7fd2\u6163\u548c\u5fc3\u60c5\u6709\u6240\u8b8a\u5316\u3002 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