The beginning of winter comes with the cool breeze, the temperature gradually drops, the sunshine time becomes less and less, and our good mood also becomes less and less. In winter, especially at dusk and night, loneliness, fatigue and restlessness will suddenly attack us, makin

The beginning of winter comes with the cool breeze, the temperature gradually drops, the sunshine time becomes less and less, and our good mood also becomes less and less. In winter, especially at dusk and night, loneliness, fatigue and restlessness will suddenly attack us, making people fall into negative emotions unconsciously. The second season work of "Annual Comedy Competition" "Fragility in the Dark" exaggerated and embodied this emotional change: Archie, a migrant worker, worked overtime temporarily on his birthday. When the company suddenly lost power, in the dark, Archie Qi will expose his vulnerabilities and true thoughts, and immediately get to work passionately when called. Do changes in lighting really affect a person’s condition?

Changes in light

Winter is the season when we experience the least sunlight in a year. In the Northern Hemisphere, the phenomenon of short days and long nights begins to appear after the autumnal equinox. It will not gradually weaken until the winter solstice. The incidence of depression is high in winter, and patients with depression are prone to relapse in winter. Some people may even suffer from winter depression - symptoms such as low mood, slow thinking, and reduced activity in autumn and winter, but it can get better in spring.

And dusk is the junction between day and night. The sunset is beautiful, but there is a pervasive sadness of parting at dusk. The heroine in the TV series "Homecoming" has to close the curtains at dusk to feel safe. She said: "Dusk always makes me feel helpless, as if everything is going to end. So I grew up I am afraid that at this time, everything around me will soon disappear, but I am unable to restore it. "

Winter and dusk will bring us such complex feelings, which are related to changes in light. Changes in lighting will not only affect the atmosphere, but also affect the emotional state. Several studies have found a relationship between light changes and depressive states. A foreign study found a correlation between low levels of bedroom lighting during sleep and depressive symptoms in older adults. Younger people may be at higher risk because their eyes are more sensitive.

Why does reduced light make some people feel depressed? Reducing light interferes with the production of serotonin, a neurotransmitter that surges when we connect with others, do meaningful things, and feel good about ourselves. It regulates appetite and sleepiness and is important for maintaining mood. Stability is critical and serotonin imbalance may trigger a depressive state.

Frequently ruminate

Cattle, sheep and other animals will re-chew the food they have swallowed, which is called "rumination". People also ruminate. When we experience negative events such as emotional frustration or work difficulties, we can't help but think about these past events over and over again. Especially winter means that the new year is approaching, and the fall of night means that the study and work during the day have come to an end. When we put down heavy tasks, we tend to fall into deep thought more easily. At this time, we have more time and energy to focus on ourselves and review recent gains and losses. When we ruminate, focus on negative events, or even associate ourselves with a negative self-image, it can lead to an exacerbation of the depressive state.

If we feel depressed when winter comes or twilight approaches, what can we do to save our emotions?

Light therapy

The mainstream theory is that the triggering factor of dusk depression is that reduced light interferes with the production of serotonin. Light therapy treats depression by asking patients to sit near a light source (such as a 220v incandescent lamp) (about 45cm). When people receive light, the transport efficiency of the serotonin transporter in the body is improved, thereby increasing the synthesis efficiency of serotonin. During phototherapy, patients should be careful not to stare at the light source to prevent the light from irritating their eyes. However, they can occasionally quickly glance at the light source, usually once in the morning and once in the evening.

In fact, as early as 1898, doctors used light to relieve depressive symptoms of Antarctic expedition crew members. Phototherapy has basically no side effects and is effective in treating depression, bipolar disorder, schizophrenia, etc. Researchers have found that the effects of light therapy are comparable to antidepressant drugs, but patients with severe depression still need to take medication as directed by their doctor and use light therapy as an auxiliary method.

The coming of winter and evening is just a temporary break for the sleepy daylight. We can use our own light to illuminate the gloomy mood. Lu Xun once sent a message to the Chinese youth: "If you have a certain amount of heat and a certain amount of light, you can be like a firefly. You can also shine a little in the dark without waiting for the torch. If there is no torch from now on: I will be the only light."

Record

Reducing the rumination of negative events in your mind can also help relieve low mood. There is a simple and effective way to help dispel winter sadness and resist the twilight blues: record the specific events you are thinking about. You can use paper and pen to record it, write it in a note on your phone, or publish it on an online platform that is only visible to you. What you record may be something that happened during the day, a past conflict, or even a major life-or-death issue. You can rehearse in the theater of your mind how to better resolve the situation or handle it more appropriately; or you can just let it go overnight, because you will naturally handle it tomorrow; you can even crumple the recording paper into a stick and press it vigorously. Hit the corner of the table to vent.

                                                                                          use                     off ’s ’ ’s ’ ’ s ‐ ‐ ‐‑ n t t t - t h e t h e t h e n t t h e n t t h e t h e t t h e m 25

t t t h e m We can fill our brains with positive interests such as cooking, exercising, writing, playing instruments, painting, meditating, etc., so that loneliness and negative thoughts don’t take up space in our minds. Schopenhauer said: "Only when a person is alone, he is himself." We can tell ourselves: I am enjoying the rare free time that belongs to myself!

However, researchers do not recommend that everyone use mobile phones and the Internet to fill lonely time. We live in the digital age, and screen time has taken up a large proportion of our daily lives. The blue light emitted by network devices can inhibit melatonin secretion, thereby inducing insomnia and increasing negative emotions. In order to sleep peacefully, it is better for us to choose to develop other interests.

There are four seasons in a year, and there are also ups and downs in life. The lingering clouds of sorrow, the low mood, and the adversities encountered are all cracks through which light can shine. The arrival of winter is actually the prelude to the warm spring, and the farewell to the bright sunlight at dusk also means that we are about to enjoy the beautiful moonlight.

Source: China Youth Daily

The beginning of winter comes with the cool breeze, the temperature gradually drops, the sunshine time becomes less and less, and our good mood also becomes less and less. In winter, especially at dusk and night, loneliness, fatigue and restlessness will suddenly attack us, making people fall into negative emotions unconsciously. The second season work of "Annual Comedy Competition" "Fragility in the Dark" exaggerated and embodied this emotional change: Archie, a migrant worker, worked overtime temporarily on his birthday. When the company suddenly lost power, in the dark, Archie Qi will expose his vulnerabilities and true thoughts, and immediately get to work passionately when called. Do changes in lighting really affect a person’s condition?

Changes in light

Winter is the season when we experience the least sunlight in a year. In the Northern Hemisphere, the phenomenon of short days and long nights begins to appear after the autumnal equinox. It will not gradually weaken until the winter solstice. The incidence of depression is high in winter, and patients with depression are prone to relapse in winter. Some people may even suffer from winter depression - symptoms such as low mood, slow thinking, and reduced activity in autumn and winter, but it can get better in spring.

And dusk is the junction between day and night. The sunset is beautiful, but there is a pervasive sadness of parting at dusk. The heroine in the TV series "Homecoming" has to close the curtains at dusk to feel safe. She said: "Dusk always makes me feel helpless, as if everything is going to end. So I grew up I am afraid that at this time, everything around me will soon disappear, but I am unable to restore it. "

Winter and dusk will bring us such complex feelings, which are related to changes in light. Changes in lighting will not only affect the atmosphere, but also affect the emotional state. Several studies have found a relationship between light changes and depressive states. A foreign study found a correlation between low levels of bedroom lighting during sleep and depressive symptoms in older adults. Younger people may be at higher risk because their eyes are more sensitive.

Why does reduced light make some people feel depressed? Reducing light interferes with the production of serotonin, a neurotransmitter that surges when we connect with others, do meaningful things, and feel good about ourselves. It regulates appetite and sleepiness and is important for maintaining mood. Stability is critical and serotonin imbalance may trigger a depressive state.

Frequently ruminate

Cattle, sheep and other animals will re-chew the food they have swallowed, which is called "rumination". People also ruminate. When we experience negative events such as emotional frustration or work difficulties, we can't help but think about these past events over and over again. Especially winter means that the new year is approaching, and the fall of night means that the study and work during the day have come to an end. When we put down heavy tasks, we tend to fall into deep thought more easily. At this time, we have more time and energy to focus on ourselves and review recent gains and losses. When we ruminate, focus on negative events, or even associate ourselves with a negative self-image, it can lead to an exacerbation of the depressive state.

If we feel depressed when winter comes or twilight approaches, what can we do to save our emotions?

Light therapy

The mainstream theory is that the triggering factor of dusk depression is that reduced light interferes with the production of serotonin. Light therapy treats depression by asking patients to sit near a light source (such as a 220v incandescent lamp) (about 45cm). When people receive light, the transport efficiency of the serotonin transporter in the body is improved, thereby increasing the synthesis efficiency of serotonin. During phototherapy, patients should be careful not to stare at the light source to prevent the light from irritating their eyes. However, they can occasionally quickly glance at the light source, usually once in the morning and once in the evening.

In fact, as early as 1898, doctors used light to relieve depressive symptoms of Antarctic expedition crew members. Phototherapy has basically no side effects and is effective in treating depression, bipolar disorder, schizophrenia, etc. Researchers have found that the effects of light therapy are comparable to antidepressant drugs, but patients with severe depression still need to take medication as directed by their doctor and use light therapy as an auxiliary method.

The coming of winter and evening is just a temporary break for the sleepy daylight. We can use our own light to illuminate the gloomy mood. Lu Xun once sent a message to the Chinese youth: "If you have a certain amount of heat and a certain amount of light, you can be like a firefly. You can also shine a little in the dark without waiting for the torch. If there is no torch from now on: I will be the only light."

Record

Reducing the rumination of negative events in your mind can also help relieve low mood. There is a simple and effective way to help dispel winter sadness and resist the twilight blues: record the specific events you are thinking about. You can use paper and pen to record it, write it in a note on your phone, or publish it on an online platform that is only visible to you. What you record may be something that happened during the day, a past conflict, or even a major life-or-death issue. You can rehearse in the theater of your mind how to better resolve the situation or handle it more appropriately; or you can just let it go overnight, because you will naturally handle it tomorrow; you can even crumple the recording paper into a stick and press it vigorously. Hit the corner of the table to vent.

                                                                                          use                     off ’s ’ ’s ’ ’ s ‐ ‐ ‐‑ n t t t - t h e t h e t h e n t t h e n t t h e t h e t t h e m 25

t t t h e m We can fill our brains with positive interests such as cooking, exercising, writing, playing instruments, painting, meditating, etc., so that loneliness and negative thoughts don’t take up space in our minds. Schopenhauer said: "Only when a person is alone, he is himself." We can tell ourselves: I am enjoying the rare free time that belongs to myself!

However, researchers do not recommend that everyone use mobile phones and the Internet to fill lonely time. We live in the digital age, and screen time has taken up a large proportion of our daily lives. The blue light emitted by network devices can inhibit melatonin secretion, thereby inducing insomnia and increasing negative emotions. In order to have a peaceful sleep, it is better for us to choose to develop other interests.

There are four seasons in a year, and there are also ups and downs in life. The lingering clouds of sorrow, the low mood, and the adversities encountered are all cracks through which light can shine. The arrival of winter is actually the prelude to the warm spring, and the farewell to the bright sunlight at dusk also means that we are about to enjoy the beautiful moonlight.

Source: China Youth Daily