专题5 如何在冬天避免保持情绪低落-2025年高考英语阅读理解拔尖与突破（全国通用）

专题5 如何在冬天避免保持情绪低落 How to Keep from Feeling Down in the Winter As fall and winter come to some parts of the world, daylight hours grow shorter. This lack of light can cause seasonal depression. “It (is) a feeling of panic, fear, anxiety and dread all in one,” said Germaine Pataki. The 63-year-old woman living in Saskatoon, Saskatchewan, Canada, is among the millions of people estimated to have seasonal affective disorder, or SAD. FILE - A lone walker moves around Washington Park as a winter storm packing wet, heavy snow moves through the area on Feb. 3, 2024, in Denver. (AP Photo/David Zalubowski) To deal with her condition, Pataki uses yoga, walking, and an antidepressant medication. She is also part of a Facebook group for people with SAD and helps others deal with the condition. Pataki said, “This gives me purpose.” People with SAD usually have depression that begins in the fall and eases in the spring or summer. Changing the clocks back to standard time, which happens in autumn in the United States, can also cause SAD to start. Medical experts say there is a milder form, called subsyndromal SAD. There is also summer seasonal depression but less is known about that. In 1984, a team led by Dr. Norman Rosenthal, then a researcher at the National Institutes of Health, first described SAD. He invented the term. What causes seasonal affective disorder? Scientists are still learning the causes of seasonal affective disorder. They have found that specialized cells in our eyes turn the blue wavelength of the light into neural, or brain signals. These signals affect mood and wakefulness, or alertness. Sunlight has a lot of blue light. So, when the cells sense this blue light, the alertness centers of our brains turn on. We feel more alert and possibly even happier. Kathryn Roecklein is a researcher at the University of Pittsburgh. She tested people with and without SAD to see how their eyes reacted to blue light. As a group, people with SAD were less sensitive to blue light than others, especially during winter months. That suggests a cause for wintertime depression. “In the winter, when the light levels drop, that, combined with a lower sensitivity, might be too low for healthy functioning, leading to depression,” Roecklein said. Miriam Cherry is 50 years old and lives in New York state. She spent the summer planning how she would deal with her winter depression. “It's like clockwork,” Cherry said. “The sunlight is low. The day ends at 4:45, and suddenly my mood is horrible.” Light therapy can help Many people with SAD respond to light therapy, said Dr. Paul Desan of Yale University's Winter Depression Research Clinic. The therapy devices give off light about 20 times brighter than regular indoor light. “The first thing to try is light,” Desan said. “When we get patients on exposure to bright light for a half an hour or so every morning, the majority of patients get dramatically better. We don't even need medications.” There is research that supports the idea that using a light that has a brightness of about 10,000 lux can be helpful. Lux is a measurement of brightness. The research suggests that a person use it for 30 minutes every morning. Desan said this can help not only people with SAD but also those with less-severe, low moods in winter. What else might work? Experts suggest other forms of treatment. Doctors often suggest antidepressant medications as a first-line treatment for SAD. They also suggest going to bed and waking up at about the same time each day. Also, exercise such as walking outside, even on cloudy days, can help. Kelly Rohan is a researcher at the University of Vermont. Rohan said another treatment is talk therapy. Also called cognitive behavioral therapy, or CBT, Rohan said it has been shown in studies to have more long-lasting effects. CBT involves working with a therapist to identify and change unhelpful thoughts. “A very common thought that people have is ‘I hate winter,'” Rohan said. She suggests that people instead say, “I prefer summer to winter.” Working with a therapist can help people take small steps toward having fun again, Rohan said. Try planning undemanding but enjoyable activities to break out of a bad mood. Rohan said simply meeting a friend for coffee can help. People with SAD have half the year to create helpful methods. Some have found things that work for them -- although they might not be the subject of scientific research. For example, in Folsom, California, Elizabeth Wescott says she believes a kind of water therapy helps her. The 69-year-old uses water therapy used in sports medicine. When she showers, she changes between hot and cold water. She also uses a light box and takes an antidepressant. “I'm always looking for new tools,” Wescott said. In New York, Miriam Cherry grows the earliest blooming flowers. They bloom as early as February. “That's going to be a sign to me that this isn't going to last forever,” Cherry said. “It will get better, and spring is on the way.” And that's the Health & Lifestyle report. Words in This Story panic –n. a sudden overpowering fright anxiety –n. a state of extreme nervousness and worry dread –n. fear of something that might happen mood –n. the way a person feels; a person's emotional state alertness –n. the ability to sense things happening around you horrible –adj. terrible or causing fear therapy –n. treatment of an abnormal state of the mind or body exposure –n. the condition of sensing something or coming into contact with somethings dramatically –adv. a lot or to a notable degree prefer –v. to like better or best bloom –v. to produce flowers 【阅读任务】 1. What’s the main idea of this passage? (Write it down in 50 words or less) ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ 2. 读完上面文章后，请把自己认为非常好的单词、短语或表达写下来。认真体会它们的用法并熟记，之后再思考哪些词汇可以在写作文时使用。 ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________ 中文译文： 如何在冬天避免保持情绪低落 随着秋天和冬天来到世界上的一些地方，白天的时间变得越来越短。这种光照不足会导致季节性抑郁症。 帕塔基说：“这是一种恐慌、恐惧、焦虑和恐惧的感觉。”这位63岁的妇女住在加拿大萨斯喀彻温省的萨斯卡通，是数百万估计患有季节性情感障碍或SAD的人之一。 文件- 2024年2月3日，丹佛，一名孤独的步行者在华盛顿公园周围行走，一场冬季风暴包裹着潮湿的大雪穿过该地区。 为了应对她的病情，帕塔基使用瑜伽、散步和抗抑郁药物。她也是脸书SAD患者小组的一员，并帮助其他人应对这种情况。帕塔基说：“这给了我目标。” 患有SAD的人通常在秋季开始抑郁，在春季或夏季有所缓解。在美国，把时钟调回标准时间是在秋天，这也会导致SAD的开始。 医学专家说，有一种较温和的形式，称为亚综合征SAD。还有夏季季节性抑郁症，但我们对此知之甚少。 1984年，时任美国国立卫生研究院研究员的诺曼·罗森塔尔博士领导的一个研究小组首次描述了SAD。他发明了这个词。 是什么导致了季节性情感障碍？ 科学家们仍在研究季节性情感失调的原因。他们发现，我们眼睛中的特殊细胞将蓝光波长转化为神经信号或大脑信号。这些信号影响情绪和清醒或警觉性。 阳光有很多蓝光。所以，当细胞感知到这种蓝光时，我们大脑的警觉中心就会启动。我们感到更警觉，甚至可能更快乐。 Kathryn Roecklein是匹兹堡大学的一名研究员。她测试了患有和不患有SAD的人，看看他们的眼睛对蓝光的反应。总的来说，SAD患者对蓝光的敏感度低于其他人，尤其是在冬季。这暗示了冬季抑郁的一个原因。 罗克莱因说：“在冬季，光线强度下降，再加上敏感度较低，可能会影响健康功能，导致抑郁症。” 米里亚姆·切里今年50岁，住在纽约州。整个夏天，她都在计划如何应对冬季的抑郁症。“就像发条一样，”切里说。“太阳很低。一天在4点45分结束，我的心情突然变得很糟糕。” 光疗也有帮助 耶鲁大学冬季抑郁症研究诊所的保罗·德桑博士说，许多SAD患者对光疗有反应。这种治疗设备发出的光比普通的室内灯亮20倍左右。 “首先要尝试的是光线，”德桑说。“当我们让病人每天早上暴露在强光下半小时左右时，大多数病人都有了明显的好转。我们甚至不需要药物。” 有一项研究支持这样的观点，即使用亮度约为10,000勒克斯的光会有所帮助。勒克斯是亮度的测量单位。 研究表明，一个人每天早上使用它30分钟。德桑说，这不仅可以帮助患有SAD的人，也可以帮助那些在冬天情绪不太严重、情绪低落的人。 还有什么可行的方法？ 专家建议采用其他形式的治疗。医生通常建议将抗抑郁药物作为SAD的一线治疗方法。他们还建议每天在同一时间睡觉和起床。此外，即使在阴天，在户外散步等运动也会有所帮助。 Kelly Rohan是佛蒙特大学的一名研究员。罗汉说，另一种治疗方法是谈话疗法。也被称为认知行为疗法，或CBT，罗汉说，研究表明它具有更持久的效果。CBT包括与治疗师一起识别和改变无益的想法。 “人们有一个非常普遍的想法是‘我讨厌冬天’，”罗汉说。她建议人们说：“我更喜欢夏天而不是冬天。” 罗汉说，与治疗师合作可以帮助人们迈出一小步，重新获得乐趣。试着计划一些要求不高但令人愉快的活动来摆脱坏心情。罗翰说，和朋友喝杯咖啡就能有所帮助。 患有SAD的人有半年的时间来创造有用的方法。有些人已经找到了对他们有用的东西——尽管它们可能不是科学研究的主题。 例如，在加利福尼亚州的福尔瑟姆，伊丽莎白·韦斯科特说，她相信一种水疗法对她有帮助。这位69岁的老人在运动医学中使用水疗法。当她洗澡时，她会在热水和冷水之间切换。她还使用灯箱并服用抗抑郁药。“我一直在寻找新的工具，”威斯科特说。 在纽约，米里亚姆·切里（Miriam Cherry）种出了最早开放的花朵。它们早在二月就开花了。 “对我来说，这将是一个信号，表明这种情况不会永远持续下去，”切里说。“一切都会好起来的，春天就要来了。” 以上就是本期健康与生活方式报道的全部内容。 原创精品资源学科网独家享有版权，侵权必究！1 学科网（北京）股份有限公司 $$