Kukho iintsuku apho uziva ulusizi kwaye udiniwe ngaphandle kwesizathu esithile. Ingakumbi kwiintsuku apho isibhakabhaka sinzima ngamafu kwaye imvula iqhubeka ina, awufuni nokuphuma ebhedini. Uziva ngathi udiniwe yinto yonke, unomsindo kancinci, kwaye ufuna nje ukuba wedwa. Ungathanda ukuzisonga ngesidlo esimnandi nesimnandi kunokuphuma nabahlobo bakho. Mhlawumbi uqhelene nale mvakalelo.
Ixesha elininzi, sicinga ngale nto njengento eqhelekileyo, ukungazinzi okubangelwa yimozulu. Kodwa kwabanye abantu, le meko inokuba yingozi ngakumbi. Oko kukuthi, ukuba olu dano lufikelela kwinqanaba apho luchaphazela imisebenzi yakho yemihla ngemihla, umsebenzi, kunye nolwalamano lwakho, aluyonto nje 'yemood'. Kwizonyango, esi simo sibizwa ngokuba yi-seasonal depression, okanye i-Seasonal Affective Disorder (SAD) .
Ingaba le yimvakalelo nje yosizi, okanye LUYABUHLUNGU? Masifumanise umahluko.
Ngamafutshane, kukho amanqanaba amabini ale meko. Elinye kukudandatheka okuqhelekileyo kwexesha lonyaka (iingxaki zasebusika) abantu abaninzi abahlangabezana nazo. Elinye libi kakhulu, elifuna unyango olunzima. Ukuze uqonde umahluko phakathi kwezi zimbini, jonga itshathi engasezantsi.
| Uphawu | Iingxaki zasebusika | Isifo sokuchaphazeleka sexesha lonyaka (SAD) |
|---|---|---|
| Ukulala nokuvuka | Kunzima kancinci ukuvuka kusasa, ndikruqukile. | Kunzima kakhulu ukuvuka ngexesha kusasa. Andikwazi ukufika emsebenzini okanye eklasini ngexesha. |
| Umnqweno wokutya | Kukho umnqweno okhulayo wokutya ukutya okunencasa, okutyebileyo kwiikhabhohayidreyithi (umz. irayisi, isonka, iilekese). | Oku kutya kudala umnqweno onamandla. Kunzima ukulawula. |
| Ubunzima bomzimba | Kuqhelekile ukuba umntu atye malunga neekhilogram ezi-2-3 ngexesha lemvula. | Kunokuba kukwanda kobunzima kakhulu. |
| Imeko yengqondo | Ndiziva ndidakumbile kwaye ndikruqukile. | Kunokubakho usizi olukhulu, ukuphelelwa lithemba, ukuziva unetyala, kwaye ngamanye amaxesha neengcinga zokuzibulala. |
I-SAD idla ngokufunyaniswa xa ezi mpawu zinzima zisenzeka ngokutshintsha kwemozulu ubuncinane iminyaka emibini ilandelelana .
Kutheni oku kusenzeka kuthi? Yintoni unobangela?
Eyona sizathu siphambili soku kukungabikho kokukhanya kwelanga . Ayimangalisi na loo nto? Cinga ngayo, imizimba yethu ngumatshini omangalisayo osebenza ngexesha elifanelekileyo. Iwotshi ephambili yale matshini yiwotshi yebhayoloji yomzimba (Circadian Rhythm) engqondweni yethu. Le wotshi ibekwe ngexesha elifanelekileyo kukukhanya kwelanga esikufumanayo kusasa.
Ngexesha lemvula, okanye kumazwe anemozulu ebandayo, iiyure zokukhanya ziya zifutshane kwaye ubungakanani bokukhanya kwelanga buyehla. Oku kubangela ukuba iwotshi yomzimba wethu iphazamiseke. Ngenxa yolu phazamiseko, ingqondo iqala ukuvelisa ihomoni ebizwa ngokuba yi -melatonin . I-Melatonin yihomoni esenza silale. Xa le homoni ikhutshwa kakhulu emini, siqala ukuziva silele, sivilapha, sidandathekile, kwaye sidandathekile.
Khumbula, oku akusilo ityala lakho okanye ubuthathaka bengqondo. Le yimeko yebhayoloji enxulumene nendlela ingqondo yakho esabela ngayo ekukhanyeni.
Le meko ayichaphazeli wonke umntu ngendlela efanayo. Kukho izizathu ezahlukeneyo zoku.
- Apho uhlala khona: Abantu abahlala kumazwe anemozulu ebandayo kude ne-equator (umz. iNgilane, iKhanada, ezinye iindawo zaseOstreliya) basengozini enkulu. Nangona le meko ingekho nzima kangako eSri Lanka, iimpawu ezinje ngezi zinokuvela ngexesha lemvula eqhubekayo.
- I-genetics: Ukuba umntu kusapho lwakho unesifo sokudakumba, usenokuba sengozini enkulu yokuba ne-SAD.
- Ikhemistri yobuchopho: Ikhemistri yobuchopho yomntu ngamnye yahlukile, ngoko ke indlela abasabela ngayo ekukhanyeni okunciphileyo inokwahluka.
Singenza ntoni ngale meko?
Iindaba ezimnandi zezokuba kukho iindlela ezininzi ezisebenzayo zokulawula oku.
Unyango Olukhanyayo - Unyango Oluphambili
Unyango oluphambili nolusebenzayo lwe-SADOlu lunyango lokukhanya. Oku kuquka ukuchitha ixesha elifutshane yonke imihla phambi kwesibane esikhethekileyo, okanye 'i-sunbox,' esikhupha ukukhanya okufana nokukhanya kwelanga kwendalo.
- Nini? Ngokwesiqhelo, kungcono ukuziveza kolu kukhanya malunga nemizuzu engama-30 , kwangoko nje emva kokuvuka kusasa.
- Uyenza njani le nto? Mhlawumbi ubeka le bhokisi yokukhanyisa edesikeni yakho ngelixa usitya isidlo sakusasa uze uvumele ukukhanya kukhanye emehlweni akho.
- Kubalulekile: Esi siphumo asiyi kufezekiswa ngeebhalbhu zezibane eziqhelekileyo zasekhaya. Kwaye ukuma kufutshane nefestile okanye ukukhanya okuvela kwifestile yemoto akuyi kubonelela ngokukhanya okuqinileyo okufunekayo.
Ukuvezwa lilanga lendalo
Nanini na xa kunokwenzeka, ingakumbi kusasa, phuma uhambe ubuncinane imizuzu eli-15-20 . Nokuba isibhakabhaka sigubungele amafu okanye ukukhanya kuvela emafini, kungcono kakhulu kunokuhlala endlwini.
Ukuzilolonga kunye nomsebenzi
Ukuzilolonga imihla ngemihla kuluncedo kakhulu kwimpilo yengqondo. Xa uzilolonga, umzimba wakho uvelisa 'iihomoni zovuyo' ezibizwa ngokuba zii-endorphins. Oku kunceda kakhulu ekunciphiseni uxinezeleko kunye nokudakumba.
Ukufuna ingcebiso yezonyango
Ukuba iimpawu zakho zinzima kwaye zichaphazela ubomi bakho bemihla ngemihla, qiniseka ukuba ubona ugqirha wakho . Musa ukuba namahloni okuthetha ngayo. Ugqirha wakho unokucebisa amayeza okudakumba ukongeza kunyango lokukhanya. Nangona kunjalo, izifundo zibonise ukuba unyango lokukhanya lusebenza ngakumbi kwaye lukhawuleza kuneyeza le-SAD.
Thatha ikhefu elincinci.
Oku akuyonto inokwenziwa ngumntu wonke. Nangona kunjalo, ukuba unako, ukuthatha uhambo olufutshane oluya kwindawo enelanga, njengolwandle, iintsuku ezimbalwa ngeli xesha lemvula nelimnyama kunokuba luncedo kakhulu engqondweni yakho.
Umyalezo Wokuya Ekhaya
- Ukudakumba nokukruquka okubangelwa yimozulu kunokuba yimeko yokwenyani yempilo ebizwa ngokuba yi-SAD (Seasonal Affective Disorder). Asikuko ubuthathaka bentliziyo.
- Isizathu esiphambili soku kukuba iwotshi yomzimba (Circadian Rhythm) iyaphazamiseka ngenxa yokungabikho kokukhanya kwelanga.
- Unyango olukhanyayo lunyango olusebenzayo kakhulu koku.
- Unokufumana isiqabu kwizinto ezilula ezifana nokuchacha elangeni lendalo imihla ngemihla kunye nokuzilolonga.
- Ukuba iimpawu zakho zinzima kwaye zichaphazela ubomi bakho bemihla ngemihla, ungathandabuzi ukubonana nogqirha wakho.
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