Sɔm de dɛn kin rili sɔri ɛn bost fɔ no patikyula rizin. Ɛspɛshali di de dɛn we di skay kin ebi wit klawd ɛn ren kin kam ɔltɛm, yu nɔ kin ivin fil fɔ kɔmɔt na bed. Yu fil lɛk se yu dɔn bost wit ɔltin, yu vɛks smɔl, ɛn jɔs want fɔ de yu wan. Yu go lɛk fɔ kɔl yusɛf wit wan fayn ɛn swit it pas fɔ go wit yu padi dɛn. Yu go mɔs dɔn sabi dis filin bak.
Bɔku tɛm, wi kin tink bɔt dis as nɔmal tin, smɔl mud we di wɛda kin mek. Bɔt fɔ sɔm pipul dɛn, dis sik kin siriɔs smɔl. Dat min se, if dis melancholy rich di point wae e de afekt yu evride aktiviti, woke, en pasɔnal rileshɔnship, i nɔr jɔs bi ‘mood’. Insay mɛrɛsin, wi kin kɔl dis sik sizinal pwɛl hat, ɔ Sizinal Afɛktiv Disɔda (SAD) .
Dis na jɔs fɔ fil bad, ɔ na SAD? Mek wi no di difrɛns.
Fɔ tɔk am simpul wan, tu lɛvul dɛn de fɔ dis kɔndishɔn. Wan na de nɔmal sizin dipreshɔn (winter doldrums) wae bɔrku pipul kin gɛt. Di ɔda wan na di SAD we siriɔs pasmak, we nid fɔ gɛt tritmɛnt. Fɔ ɔndastand di difrɛns bitwin dɛn tu, luk di chɔt we de dɔŋ ya.
| Di kwaliti we pɔsin gɛt | Winter Doldrums we kin apin | Sizin afɛktiv disɔda (SAD) . |
|---|---|---|
| Slip ɛn wek | I at smɔl fɔ grap na mɔnin, a dɔn bost. | I so at fɔ wek di rayt tɛm na mɔnin. A nɔ kin ebul fɔ go wok ɔ klas di rayt tɛm. |
| Fil fɔ it | di want fכ it swit it dεm we gεt kכbaidret (e.g. rays, bred, swit). | Dɛn it ya kin mek pɔsin want fɔ it am bad bad wan. I at fɔ kɔntrol. |
| Di wet we yu bɔdi gɛt | I nɔmal fɔ gɛt lɛk 2-3 kilo insay di ren sizin. | I kin bi signifyant mɔ weit gain. |
| Di we aw pɔsin de tink | Fɔ fil smɔl melancholy ɛn bored. | Wi kin fil bad bad wan, nɔ gɛt op, fil gilti, ɛn sɔntɛnde i kin ivin tink bɔt fɔ kil insɛf. |
Dɛn kin no SAD we dɛn kayn bad bad sik ya kin apin wit chenj na di wɛda fɔ at le tu ia kɔnsɛkutiv wan .
Wetin mek dis de apin to wi? Wetin na di rizin?
Di men rizin fɔ dis na bikɔs di san nɔ de shayn . Yu nɔ tink se i wɔndaful? Tink bɔt am, wi bɔdi na wɔndaful mashin we de wok di rayt tɛm. di men klok fכ dis mashin na di bayolojikal klok fכ di bכdi (Circadian Rhythm) insay wi bren. Dis klok kin sɛt di rayt tɛm bay di san layt we wi kin gɛt na mɔnin.
Insay ren sizin, ɔ na kɔntri dɛn we kol, di de layt kin shɔt ɛn di san nɔ kin shayn igen. Dis kin mek wi bɔdi klok nɔ de wok fayn. Bikɔs ɔf dis disrɔpshɔn, di bren kin bigin fɔ mek mɔ ɔmon we dɛn kɔl mɛlatonin . Melatonin na di ɔmon we de mek wi slip. We dis ɔmon de kɔmɔt pasmak insay di de, wi kin bigin fɔ slip, les, fil bad, ɛn pwɛl at.
Mɛmba se dis nɔto yu fɔlt ɔ yu maynd wik. Dis na bayolojikal kɔndishɔn we gɛt fɔ du wit di we aw yu bren de ansa to layt.
Dis tin we kin apin nɔ kin afɛkt ɔlman di sem we. Bɔku rizin dɛn de fɔ dis.
- Usay yu de: Pipul dɛm wae de liv na kɔntri dɛm wae gɛt kol klaymat wae de fa frɔm di ekweta (e.g. Ingland, Kanada, sɔm pat dɛm na Ɔstrelia) kin gɛt bɔrku risk. Pan ɔl we dis sik nɔ kin rili bad na Sri Lanka, sɔm kayn sik dɛn lɛk dis kin apin we di ren kin kɔntinyu fɔ kam insay di mɔnt.
- Jɛnɛtiks: If pɔrsin na yu famili gɛt pwɛl hat, yu kin gɛt smɔl risk fɔ gɛt SAD.
- Bren kemistri: Ɛnibɔdi in bren kemistri difrɛn, so di we aw dɛn de ansa we layt dɔn ridyus kin difrɛn bak.
Wetin wi go du bɔt dis tin we de apin?
Di gud nyus na dat, bɔku fayn we dɛn de fɔ mɛn dis.
Layt Tɛrapi - Di Men Tritmɛnt
Di men ɛn di bɛst tritmɛnt fɔ SADDis na layt tɛrapi. Dis min se yu fɔ spɛn shɔt tɛm ɛvride bifo wan spɛshal lamp, ɔ ‘san bɔks,’ we de gi layt we fiba di san layt.
- Ustɛm? Bɔku tɛm, i bɛtɛ fɔ put yusɛf na dis layt fɔ lɛk 30 minit , jɔs afta yu wek na mɔnin.
- Aw yu de du am? Yu go mɔs put dis layt bɔks na yu tebul we yu de it brɛf ɛn mek di layt shayn na yu yay.
- Impɔtant: Dis ifɛkt nɔ go apin wit ɔdinari layt bɔl dɛn we dɛn kin yuz na os. Ɛn we pɔsin tinap nia winda ɔ di layt we de kɔmɔt na motoka in winda nɔ go gi di strɔng layt we i nid.
Fɔ de na di natura l san layt
Ɛnitɛm we i pɔsibul, mɔ na mɔnin, kɔmɔt na do ɛn waka fɔ at le 15-20 minit . Ilɛksɛf di skay kɔba ɔ di layt de kam tru di klawd, i bɛtɛ pas fɔ de insay os.
Ɛksesaiz ɛn aktiviti
Fɔ ɛksesaiz ɛvride kin rili bɛnifit fɔ mek yu gɛt wɛlbɔdi. We yu de du ɛksɛsayz, yu bɔdi de mek ‘happy hormones’ we dɛn kɔl ɛndorfin. Dis kin ɛp bɔrku fɔ ridyus pwɛl hat ɛn pwɛl hat.
Fɔ aks fɔ advays frɔm dɔktɔ
If yu sik bad bad wan ɛn i de afɛkt yu ɛvride layf, go mɔs go to yu dɔktɔ . Nɔ shem fɔ tɔk bɔt am. Yu dɔktɔ kin tɛl yu bak fɔ gi yu mɛrɛsin fɔ mek yu nɔ fil bad apat frɔm layt tritmɛnt. Bɔt stɔdi dɔn sho se layt tritmɛnt kin wok fayn ɛn fast pas mɛrɛsin fɔ SAD.
Tek smɔl vaykashun.
Dis nɔto sɔntin we ɔlman go ebul fɔ du. Bɔt if yu ebul, fɔ tek shɔt trip go na say we di san de shayn, lɛk bich, fɔ sɔm dez insay dis tɛm we ren kin kam ɛn we dak, dat kin rili mek yu maynd fil fayn.
Mɛsej we dɛn kin kɛr go na os
- Di pwɛl hat ɛn bore wae kin kam wit di wɛda kin bi rial mɛdikal kɔndishɔn wae dɛn kɔl SAD (Seasonal Affective Disorder). I nɔto wikɛd tin we de na di at.
- di men rizin fכ dis na biכs di bכdi in bayolojikal klok (Circadian Rhythm) de disrupt biכs di san layt nכ de.
- Layt tɛrapi na tritmɛnt we rili fayn fɔ dis.
- Yu kin gɛt fridɔm bak frɔm simpul tin dɛn lɛk fɔ de na di san ɛvride ɛn fɔ ɛksesaiz.
- If yu sik bad bad wan ɛn i de afɛkt yu ɛvride layf, nɔ shem fɔ go to yu dɔktɔ.
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