Kodi mumamvanso kutopa kwambiri komanso kusasangalatsa nthawi yamvula? Tiyeni tikambirane za SAD (Seasonal Affective Disorder)

Tangoganizirani, tsiku lokhala ndi mitambo kwa masiku angapo motsatizana, mvula yozizira, ndi tsiku losasangalatsa kwambiri... Kodi simukumvanso ngati mukufuna kutuluka pabedi masiku otere? Kodi simukumva ngati mukufuna kuchita chilichonse chothandiza, kodi mumangomva ngati mulibe chimwemwe, ndikukwiya ndi zinthu zazing'ono? Anthu ambiri amaganiza kuti izi ndi kungokhala chete kwachibadwa, kapena "kusakhala chete komwe kumachitika nthawi yamvula" ndikusiya. Koma nthawi zina izi ziyenera kuganiziridwa mozama pang'ono, ndipo pakhoza kukhala chifukwa chachipatala cha izi. Ndicho chimene tikukamba lero.

Kodi vuto la SAD (Seasonal Affective Disorder) kwenikweni ndi chiyani?

Mwachidule, SAD (Seasonal Affective Disorder) ndi mtundu wa matenda ovutika maganizo omwe amapezeka nthawi zina pachaka, makamaka pamene kuwala kwa dzuwa sikuli kokwanira. Amatanthauza "matenda okhudza nyengo." Anayamba kuzindikirika ngati matenda mu 1984.

Ngakhale kuti vutoli ndi vuto lomwe limagwera m'gulu la kuvutika maganizo , chapadera apa ndichakuti limachitika nthawi ndi nthawi . Izi zikutanthauza kuti, zizindikirozi sizimachitika chaka chonse. Nthawi zambiri, m'dziko lathu, vutoli limatha kuwoneka nthawi yamvula, pamene thambo lili ndi mitambo yambiri ndipo kuwala kwa dzuwa kuli kochepa. Dzuwa likawala kwambiri ndipo chilengedwe chili chowala, zizindikirozi zimatha zokha.

Taganizirani izi, kuyambira kale, anthu akhala akuchita zikondwerero zazikulu masiku amdima kwambiri pachaka, pomwe nthawi ya masana imakhala yochepa kwambiri. Mukayang'ana zikondwerero monga Khirisimasi, kuyatsa makandulo madzulo ndikugwiritsa ntchito kuwala ngati zokongoletsera kumakhala pakati pa zinthu. Akatswiri amati izi si zachilendo chabe, koma mwina chifukwa kukondwerera kuwala motsutsana ndi mdima ndi chinthu chomwe munthu amafunikira mwachibadwa.

Kodi zizindikiro zazikulu ndi zomwe zimayambitsa matendawa ndi ziti?

Matendawa sakhudza aliyense mofanana. Kafukufuku wapeza kuti akazi, makamaka azaka zapakati pa 20 ndi 40, ali ndi mwayi wochuluka katatu kuposa amuna. Akukayikiridwa kuti kusintha kwa ntchito ya mahomoni kungakhale chifukwa.

Zizindikiro zazikulu

Gome ili m'munsimu likuwonetsa zizindikiro zazikulu zomwe zingawonekere mu vutoli. Onani ngati izi zikudziwika bwino kwa inu.

Kodi zifukwa zake ndi ziti?

Ngakhale kuti chomwe chimayambitsa SAD sichikudziwika bwino 100%, chifukwa chachikulu ndi kusowa kwa dzuwa. Kuwala kwa dzuwa n'kofunika kwambiri pa ntchito ya ubongo wathu.

1. Kuchepa kwa Serotonin: Serotonin ndi neurotransmitter yayikulu yomwe imalamulira malingaliro athu. Kuwala kwa dzuwa kukachepa, kuchuluka kwa serotonin muubongo kumachepa. Ichi ndiye chifukwa chachikulu chomwe chimapangitsa munthu kumva chisoni, kukhumudwa, komanso mkwiyo.

2. Kuchuluka kwa Melatonin: Melatonin ndi mahomoni omwe amalamulira tulo tathu. Kukada, thupi lathu limayamba kupanga melatonin, yomwe imatipangitsa kugona. Pakagwa dzuwa lochepa, thupi limapanga melatonin yambiri. Ichi ndichifukwa chake timamva tulo, kutopa, komanso kukhala ndi mphamvu zochepa.

3. Zinthu zokhudza majini:Matendawa awonedwa kuti amachitika m'mabanja pamlingo winawake, kotero pakhoza kukhala chikoka cha majini.

Kodi tingatuluke bwanji mu 'mavuto a nyengo'?

Nkhani yabwino ndi yakuti pali mankhwala othandiza pa izi. Chifukwa chake n'chodziwikiratu, ndipo yankho lake ndi losavuta: pezani kuwala kwambiri nthawi yachisanu/mvula!

Zinthu zomwe mungachite nokha

• Khalani ndi dzuwa m'mawa: Nthawi iliyonse ikatheka, khalani ndi kuwala kwa dzuwa kwa mphindi zosachepera 30, makamaka m'mawa. Ngakhale tsiku la mitambo, kutuluka panja ndikuyenda kungathandize kwambiri.
• Kuchita Maseŵera Olimbitsa Thupi: Kuchita maseŵero osavuta monga kuyenda padzuwa la m'mawa n'kopindulitsa kwambiri thupi ndi malingaliro. Mukachita maseŵero olimbitsa thupi, thupi lanu limapanga mahomoni achimwemwe (endorphins), omwe amasintha momwe mukumvera.
• Idyani zakudya zopatsa thanzi: Ngakhale mutakhala kuti mukufuna chakudya cham'mawa, chidyeni pang'onopang'ono. Yesetsani kudya ndiwo zamasamba, zipatso, ndi mapuloteni ambiri.

Kufuna upangiri wa zachipatala

Ngati zizindikiro zanu ndi zazikulu, zomwe zimatha kwa milungu iwiri, ndipo zikukhudza zochita zanu za tsiku ndi tsiku mpaka kufika poti simungathe kuchita bwino, onetsetsani kuti mwaonana ndi dokotala wanu. Ndi bwino makamaka ngati mungapeze dokotala yemwe ali ndi chidziwitso ndi SAD.

Dokotala wanu angakupatseni njira ziwiri zazikulu zothandizira:

1. Chithandizo Chopepuka: Ichi ndi chithandizo chodziwika bwino komanso chothandiza kwambiri cha SAD. Chimaphatikizapo kukhala patsogolo pa bokosi lapadera la magetsi lomwe limatulutsa kuwala kowala kwambiri kofanana ndi kuwala kwa dzuwa kwa nthawi inayake tsiku lililonse. Chithandizochi nthawi zambiri chimachitika m'mawa kwa mphindi 30 mpaka maola angapo. Zapezeka kuti chimagwira ntchito bwino ndi 60% - 90%, ndipo zizindikiro zimachepa pakatha sabata imodzi yokha.

2. Mankhwala: Pa milandu yoopsa, dokotala wanu angakulembeni mankhwala ochepetsa nkhawa. Mankhwalawa amathandiza kuti mankhwala ena monga serotonin azigwira bwino ntchito muubongo. Musamwe mankhwala amenewa popanda upangiri wa dokotala.