Pali masiku ena, eti? Mukadzuka m'mawa, maganizo anu amamva olemera kwambiri komanso opanda kanthu. Zimakhala ngati dziko lonse lili pa mapewa anu. Simukumva ngati mukufuna kudzuka pabedi, mumamva ngati mulibe chidwi kapena mphamvu zoyambira tsiku. Kodi nthawi zambiri mumakhala ndi zokumana nazo ngati izi? Ndiye nkhaniyi idzakhala yofunika kwambiri kwa inu. Lero tikulankhula za vuto ili lotchedwa 'Morning Depression', lomwe anthu ambiri ali nalo, koma sakudziwa bwino lomwe.
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Kodi 'Morning Depression' ndi chiyani?
Mwachidule, 'Morning Depression' ndi pamene zizindikiro za kuvutika maganizo zimakhala zovuta kwambiri m'mawa kuposa nthawi zina za tsiku. Komabe, sizimaikidwa m'gulu la matenda osiyana. Izi zikutanthauza kuti, palibe matenda ena otchedwa 'Morning Depression' m'mabuku ovomerezeka omwe madokotala amagwiritsa ntchito pogawa matenda amisala m'magulu.
Ndiye ichi ndi chiyani? Ichi ndi chitsanzo chomwe chimawoneka mwa munthu amene ali ndi vuto la kuvutika maganizo. Madokotala amatchanso izi kuti 'kusintha kwa malingaliro tsiku ndi tsiku'. Izi zikutanthauza kuti, kusintha kwa malingaliro nthawi zosiyanasiyana za tsiku. Ngakhale anthu ena angamve kuvutika maganizo kwambiri m'mawa, ena angamve chisoni komanso nkhawa kwambiri masana kapena usiku.
Chofunika ndichakuti, musamangoganizira izi ngati "ulesi" kapena "kutopa kwa m'mawa." Zingakhale chizindikiro cha chinthu china chakuya.
Kodi zizindikiro za kuvutika maganizo m'mawa ndi ziti?
'Morning Depression' ndi zizindikiro zomwezo zomwe mumawona mu kuvutika maganizo nthawi zonse, koma zimakhala zoopsa kwambiri m'mawa. Onani ngati mukukumana ndi chilichonse mwa izi mukadzuka m'mawa.
| Chizindikiro | Kodi zimamveka bwanji? (Kodi zimamveka bwanji) |
|---|---|
| Kusowa mphamvu zoyambira tsiku | Ngakhale ndikadzuka, thupi langa limakhala lopanda moyo. Ndilibe chidwi kapena mphamvu zoyambira ntchito ya tsikulo. Thupi langa limatopa kwambiri. |
| Kuvuta kutuluka pabedi | Ngakhale alamu ikalira, simukufuna kutuluka pabedi. Mumagona mopitirira muyeso, kapena mumakhala pabedi kwa maola ambiri ngakhale mutadzuka. |
| Kumva chisoni ndi nkhawa | Ndikumva chisoni kwambiri komanso ndilibe chifukwa chomveka. Ndikuvutika ndi mantha komanso nkhawa zokhudza tsogolo. |
| Kukwiya ndi kukhumudwa | Ndimakwiya msanga pazinthu zazing'ono. Ndimakhumudwa komanso ndimakhumudwa m'mawa. Sindifuna ngakhale kulankhula ndi anthu ena. |
| Kutaya chidwi ndi chilichonse | Umataya chilakolako chonse chochita zinthu zomwe unkakonda kuchita (kuonera TV, kulankhula ndi mnzanu, kuwerenga buku) m'mawa. |
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Pali zifukwa zingapo zomwe vutoli lotchedwa 'Morning Depression' lingachitikire. Izi zitha kukhala zokhudzana mwachindunji ndi kuvutika maganizo, kapena zitha kukhala chifukwa cha mavuto ena azaumoyo.
Mavuto Ogona
Pali ubale wolimba kwambiri pakati pa kugona ndi kuvutika maganizo. Kuli ngati lupanga lakuthwa konsekonse. Anthu omwe sagona bwino amakhala ndi mwayi waukulu wovutika maganizo. Komanso, mukakhala ndi kuvutika maganizo, zimakhala zovuta kugona ndikukhalabe ndi tulo.
Chifukwa chachikulu cha izi ndi vuto lotchedwa Obstructive Sleep Apnea . Mwachidule, izi zimachitika pamene kupuma kwanu kumasiya kwakanthawi mukugona kenako nkuyambanso. Izi zitha kuchitika kangapo usiku wonse. Izi zimakulepheretsani kugona mokwanira komanso mozama. Zapezeka kuti kuchiza vutoli kumatha kuchepetsa zizindikiro za kuvutika maganizo.
Mahomoni Opsinjika Maganizo
Matupi athu ali ndi hormone yotchedwa (Cortisol). Iyi ndi hormone ya 'nkhondo kapena kuthawa' yomwe imatikonzekeretsa kukumana ndi zoopsa kapena kupsinjika. Homoni iyi ikatulutsidwa, kugunda kwa mtima wathu, kuthamanga kwa magazi, shuga m'magazi, ndi kupuma kumawonjezeka.
Kawirikawiri, kuchuluka kwa (Cortisol) m'thupi lathu kumafika pamlingo wapamwamba kwambiri tikadzuka m'mawa. Izi ndi zachibadwa. Komabe, matupi a anthu ena amatha kukhala ndi chidwi kwambiri ndi homoni iyi. Izi zikutanthauza kuti, kuchuluka kwa (Cortisol) kukakwera m'mawa, kumatha kusokoneza malingaliro awo, zomwe zimapangitsa kuti akhale ndi chisoni komanso nkhawa.
Kutupa m'thupi
Kafukufuku wapeza kuti kuvutika maganizo, monga schizophreniaZawonetsedwa kuti anthu omwe ali ndi matenda amisala monga schizophrenia ali ndi mankhwala otupa otchedwa Interleukin-6 (IL-6) ambiri muubongo.
Mlingo wa (IL-6) uwu umasinthasinthanso nthawi zosiyanasiyana za tsiku. Kwa anthu ambiri, mlingo wake umafika pamlingo wapamwamba kwambiri m'mawa. Kafukufuku wina wasonyeza kuti kuwonjezeka kwa (IL-6) m'mawa kumagwirizana ndi kuwonjezeka kwa (Cortisol). Zotsatira za mankhwala onsewa zimatha kuwonjezera chisangalalo cha m'mawa.
Ndiye tiyenera kuchita chiyani?
Ngati mukuganiza kuti muli ndi zizindikiro izi, musadandaule. Pali zinthu zingapo zomwe mungachite kuti muchepetse vutoli.
1. Choyamba, pezani matenda olondola.
Iyi ndi sitepe yofunika kwambiri. Musangonyalanyaza nkhawa imeneyi ngati "kungomva chisoni." Kambiranani momasuka ndi dokotala wa banja lanu kapena katswiri wodalirika wa zachipatala za zomwe mukumva. Kenako mutha kudziwa chomwe chikuyambitsa izi, kaya ndi kuvutika maganizo kapena chizindikiro cha matenda ena akuthupi.
2. Samalirani thanzi lanu lonse
Thanzi la thupi ndi thanzi la maganizo ndi zinthu ziwiri zogwirizana.
- Idyani zakudya zabwino . Zakudya ndi zakumwa zopatsa thanzi zimakhudza momwe mukumvera.
- Kuchita masewera olimbitsa thupi nthawi zonse . Ngakhale kuyenda kwa mphindi 30 patsiku kungakupatseni mpumulo waukulu m'maganizo mwanu.
- Ngati muli ndi matenda ena monga matenda a shuga kapena matenda a mtima, athetseni bwino .
3. Lankhulani ndi dokotala wanu za mankhwala anu.
Ngati mukumwa kale mankhwala aliwonse a matenda ena, uzani dokotala wanu. Nthawi zina, mankhwala ena kapena kuphatikiza kwa mankhwala kungayambitse kusintha kwa maganizo ngati zotsatirapo zina. Dokotala wanu akhoza kuwona mndandanda wa mankhwala anu ndikusintha ngati pakufunika kutero. Musasiye kapena kusintha mankhwala popanda upangiri wa dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- Musanyalanyaze chisoni chachikulu, nkhawa, ndi kusowa mphamvu zomwe mumamva m'mawa ngati "zabwinobwino."
- Izi zitha kukhala 'Morning Depression', yomwe ndi mtundu wa kuvutika maganizo komwe kumasintha malinga ndi nthawi ya tsiku.
- Mavuto ogona, kusintha kwa mahomoni (monga Cortisol), ndi kutupa m'thupi (monga IL-6) zingayambitse izi.
- Chofunika kwambiri ndikuonana ndi dokotala , kukambirana za izi, ndikupeza matenda olondola. Musachite manyazi kapena mantha.
- Zakudya zabwino, masewera olimbitsa thupi, komanso kuwongolera bwino matenda ena omwe mungakhale nawo (monga matenda a shuga ndi kuthamanga kwa magazi) zimathandizanso kwambiri pa thanzi lanu la maganizo.
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