Oluusi owulira ng’olina ekiwuubaalo, ng’oboola, oba ng’olina ennaku naddala mu biseera by’enkuba n’ebizibu? Owulira nga buli kimu kikuboola? Enjuba bw’evaayo n’obudde ne yeeyongera okunyuma, okuwulira okwo kuggwaawo? Abantu bangi bazze bayitamu ebifaananako bwe bityo. Leero, tugenda kwogera ku buzibu bw’obwongo obubeerawo mu biseera ebimu mu mwaka. Kino tukiyita obuzibu bw’okwewulira mu sizoni (SAD) .
Obuzibu bw’okwewulira mu sizoni (SAD) kye ki?
Mu ngeri ennyangu, SAD kika kya kwennyamira ekibaawo mu kiseera kye kimu kyokka buli mwaka. Kiyinza okukosa embeera yo, ebirowoozo byo, n’enneeyisa yo.
Abantu bangi embeera eno etandika mu biseera by’enkuba n’obudde obw’ekizikiza. Obudde obw’omusana era obulungi bwe butuuka, obubonero buno bukendeera mpolampola. Embeera eno etera nnyo mu nsi omuli sizoni y’obutiti. Kyokka, si bulijjo nnyo, abantu abamu basobola okufuna ekiwuubaalo eky’ekika kino ne bwe kiba nti obudde obw’ebbugumu butandise. Tukiyita "Summer Depression".
Lwaki kino kigenda mu maaso? Ensonga ze ziruwa?
Wadde nga tekisoboka kwogera bulungi lwaki kino kiri bwe kityo, waliwo ensonga enkulu eziwerako bannassaayansi ze bakkiriza.
Ensonga enkulu eri nti tewali musana . Lowooza ku kino, obwongo bwaffe bulina eddagala erifuga okuwulira essanyu n’obukkakkamu. Kino kiyitibwa serotonin . Omusana bwe gukendeera, okukola ekirungo kino ekiyitibwa serotonin kiyinza okukendeera. Awo we wava enneewulira ezo ez’ennaku, okuboola, n’obutaba na bulamu.
Ate era bwe kigenda kizikiza, emibiri gyaffe gikola obusimu obuleeta otulo obuyitibwa melatonin . Kale kino kiyinza okutuleetera okwebaka n’okukoowa ne mu misana.
Mu nsi nga yaffe, gye tulina omusana omulungi omwaka gwonna, embeera eno tetera kubaawo okusinga mu mawanga g’amawanga g’obugwanjuba. Kyokka ekyo tekitegeeza nti tetukikulaakulanya. Abantu abamu bayinza okufuna obubonero buno mu biseera ng’enkuba etonnya obutasalako n’obudde obw’ekizikiza. Embeera eno etera nnyo mu bakyala n’abavubuka abakulu.
Bubonero ki obulaga embeera eno?
Omuntu alina SAD ayoleka obubonero bungi obw’okwennyamira okwa bulijjo. Kyokka obubonero buno buyinza okwawukana katono okusinziira ku mbeera y’obudde.
| Obubonero obulabika mu kiseera ky’obutiti/enkuba (Winter SAD) . | Obubonero obulabika mu biseera by’obutiti/ebbugumu (Summer SAD) . |
|---|---|
| Okuwulira ennaku n’okweraliikirira olunaku olusinga obungi | Okuwulira nga buli kiseera towummudde era ng’onyiiga |
| Obukoowu, okuwulira ng’okooye buli kiseera | Ebizibu by’obuteebaka |
| Okwebaka okusinga bulijjo | Obulwadde bw’okulya emmere n’okugejja |
| Okwegomba emmere erimu ebirungo ebingi (starch), omuceere, omugaati, ne swiiti | Enneeyisa ey’obukambwe |
| Okwongera okwagala okulya n’okugejja | Okutabulwatabulwa |
| Okwagala okubeera wekka n’okubeera ewala n’abantu | Okubulwa obwagazi mu bintu bye wali onyumirwa |
Mu mbeera yonna ku zino, bw’oba olina ebirowoozo by’okwetuusaako obulabe , eba mbeera ya maanyi nnyo. Bw’oba owulira bw’otyo, kikulu nnyo okwogera n’omuntu gwe weesiga amangu ddala n’ofuna amagezi g’omusawo.
Omanya otya mu bukakafu oba kino kya NNAKU?
Bw’oba olina obubonero buno, ekisinga obulungi kwe kulaba omusawo w’amaka go . Ajja kukubuuza ebibuuzo era bwe kiba kyetaagisa, akukebere omubiri okuzuula obulwadde buno.
Omusawo ajja kutera okufaayo ku bintu bino:
- Emyaka ebiri egiyise, obadde n’obubonero buno obw’okwennyamira mu kiseera kye kimu buli mwaka, era ekiseera ekyo we kyaggweerako kyaggwaawo?
- Obubonero buno tewabufuna mu biseera ebirala?
- Oluusi kiyinza okutabulwa n’obuzibu bwa thyroid, sukaali omutono mu musaayi (hypoglycemia), yinfekisoni z’akawuka oba endwadde endala ez’obwongo. N’olwekyo, omusawo ayinza n’okukola ebintu ng’okukebera omusaayi bwe kiba kyetaagisa.
Bujjanjabi ki obukolebwa ku kino?
Ekirungi, SAD mbeera esobola okuddukanyizibwa, era waliwo obujjanjabi obuwerako.
Obujjanjabi bw’Ekitangaala
Eno y’emu ku bujjanjabi obusinga okwettanirwa era obukola obulungi ku SAD. Kizingiramu okumala eddakiika 15-30 olunaku mu maaso g’ekitangaala ekimasamasa ekifaananako n’omusana, ekiva mu ttaala eyakolebwa mu ngeri ey’enjawulo (Light Box/SAD Lamp). Ekitangaala kino kiyamba okutebenkeza eddagala mu bwongo bwaffe n’okuddamu okuteekawo essaawa y’omubiri gwaffe ey’ebiramu. Wadde ng’ettaala zino osobola okuzigula ku yintaneeti, kyetaagisa okubuuza omusawo wo oba zikusaanira n’ebbanga ly’osaanidde okuzikozesa.
Obujjanjabi bw’eby’omutwe
Kino kizingiramu okuzuula, okuddukanya, n’okutunuulira ebirowoozo ebibi ebijja mu birowoozo byo. Kino tukiyita obujjanjabi bw’enneeyisa y’okutegeera (CBT) . Kino kiyinza okutuwa obuweerero obw’ekiseera ekiwanvu.
Eddagala
Mu mbeera ezimu, omusawo ayinza okukuwa eddagala eriweweeza ku kweraliikirira. Bino birina kukozesebwa mu kulabirirwa n’okubuulirirwa kw’omusawo yekka.
Kiki ky’oyinza okukola okubeera ne SAD?
Ng’oggyeeko obujjanjabi, waliwo ebintu bingi by’osobola okwekolera.
- Fuluma ebweru buli lunaku: Ne ku lunaku olulimu ebire, waliwo omugaso mu kubeera ebweru. Bwe kiba kizibu okufuluma ebweru, sigala okumpi n’eddirisa. Ggulawo kateni ku madirisa g’ennyumba yo oleke ekitangaala kiyingire.
- Dduyiro: Kola ekintu ng’okutambula oba okudduka okumala eddakiika ezitakka wansi wa 30 olunaku. Dduyiro kiyamba mu butonde.
- Lya emmere ennungi: Ne bw’oba owulira ng’oyagala okulya emmere erimu sitaaki n’ebiwoomerera, okulya enva endiirwa, ebibala n’emmere erimu ebiriisa. Kino kijja kuwa omubiri gwo amaanyi.
- Yunga ku mikwano gyo n’ab’omu maka go: Teweyawula ku balala. Yogerako n’omuntu gwe weesiga ku bikuli mu birowoozo. Enkolagana n’abantu kikulu nnyo eri ebirowoozo byo.
- Faayo otulo: Fuba okwebaka n’okuzuukuka mu ssaawa y’emu buli lunaku.
- Tosalawo binene: Weewale okusalawo ebinene mu bulamu (nga okukyusa emirimu) mu biseera eby’okunyigirizibwa.
Jjukira nti guno si musango gwo. Eno mbeera ya bujjanjabi esobola okujjanjabibwa. N’olwekyo totya kusaba buyambi.
Obubaka Obutwala Awaka
- Obuzibu bwa sizoni (SAD) si ‘kuwulira nnaku’ yokka, mbeera ya bujjanjabi eyeetaaga obujjanjabi.
- Kino kisinga kwekuusa ku nkyukakyuka z’obudde naddala okukendeera kw’omusana.
- Bw’oba owulira ennaku, ng’oboola oba nga tolina bulamu mu kiseera kye kimu buli mwaka, yogerako n’omusawo wo ku nsonga eyo.
- Waliwo obujjanjabi obulungi nga obujjanjabi obw’ekitangaala, eddagala, n’obujjanjabi bw’ebirowoozo.
- Enkyukakyuka mu bulamu nga okukola dduyiro, okulya obulungi, n’okubeera n’abantu biyamba nnyo mu kufuga embeera eno.
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