Kukho iintsuku ezithile, akunjalo? Xa uvuka kusasa, ingqondo yakho iziva inzima kakhulu kwaye ingenanto. Kufana nokuba ihlabathi liphela lisemagxeni akho. Awuziva ngathi ufuna ukuphuma ebhedini, uzive ngathi awunamdla okanye amandla okuqala usuku. Ngaba uhlala unamava anje? Eli bali liza kuba libaluleke kakhulu kuwe. Namhlanje sithetha ngale meko ibizwa ngokuba yi-'Morning Depression', abantu abaninzi abanayo, kodwa abazi ukuba yintoni kanye kanye.
Yintoni 'iMorning Depression'?
Ngamafutshane, 'iMorning Depression' kuxa iimpawu zoxinzelelo ziba mandundu kusasa kunamanye amaxesha emini. Nangona kunjalo, ayichazwa njengemeko yezonyango eyahlukileyo. Oko kukuthi, akukho sifo sahlukileyo esibizwa ngokuba yi'Morning Depression' kwiincwadi ezisemthethweni ezisetyenziswa ngoogqirha ukwahlula izifo zengqondo.
Yintoni ke le? Le yindlela enokubonwa kumntu onesifo sokudakumba. Oogqirha bakwabiza oku ngokuthi 'utshintsho lweemvakalelo zemihla ngemihla'. Oko kukuthi, utshintsho lweemvakalelo ngamaxesha ahlukeneyo emini. Nangona abanye abantu banokuziva bedakumbile ngakumbi kusasa, abanye banokuziva bedakumbile kwaye bexhalabile ngakumbi emva kwemini okanye ebusuku.
Into ebalulekileyo kukuba, musa ukuyithatha nje le nto ngokuthi "ubuvila" okanye "ukurhawuzelela kwasekuseni." Isenokuba luphawu lwento enzulu ngakumbi.
Zithini iimpawu zokudakumba kwasekuseni?
'Uxinzelelo lwasekuseni' ziimpawu ezifanayo ozibonayo kuxinzelelo oluqhelekileyo, kodwa zinzima kakhulu kusasa. Jonga ukuba ngaba uhlangabezana nazo naziphi na ezi zinto xa uvuka kusasa.
| Uphawu | Ivakala njani? (Ivakala njani) |
|---|---|
| Ukungabikho kwamandla okuqala usuku | Nokuba ndivukile, umzimba wam uziva ungenabomi. Andinamdla okanye amandla okuqalisa umsebenzi wosuku. Umzimba wam uziva udiniwe kakhulu. |
| Ubunzima bokuvuka ebhedini | Nokuba i-alamu ikhala, awufuni kuphuma ebhedini. Ulala kakhulu, okanye uhlala ebhedini iiyure ezininzi nangona sele uvukile. |
| Iimvakalelo zosizi kunye noxinzelelo | Ndiziva ndibuhlungu kakhulu kwaye ndingenanto ngaphandle kwesizathu. Ndihlushwa luloyiko kunye nokuxhalaba ngekamva. |
| Ukucaphuka kunye nokukhungatheka | Ndiba nomsindo ngokukhawuleza ngezinto ezincinci. Ndiziva ndidanile kwaye ndidanile kusasa. Andifuni nokuthetha nabanye abantu. |
| Ukulahlekelwa ngumdla kuyo nayiphi na into | Uphelelwa yiminqweno yokwenza izinto obukade uzonwabela (ukubukela iTV, ukuthetha nomhlobo, ukufunda incwadi) kusasa. |
Yintoni enokubangela oku?
Kukho izizathu ezahlukeneyo zokuba le meko ibizwa ngokuba yi-'Morning Depression' inokwenzeka. Ezi zisenokunxulunyaniswa ngokuthe ngqo nokudakumba, okanye zisenokubangelwa zezinye iingxaki zempilo.
Iingxaki Zokulala
Kukho ulwalamano olusondeleyo phakathi kokulala nokudakumba. Kufana nekrele elintlangothi-mbini. Abantu abangalali kakuhle banamathuba amaninzi okufumana ukudakumba. Kwakhona, xa unesifo sokudakumba, kuba nzima ukulala nokulala.
Eyona nto ibangela oku yimeko ebizwa ngokuba yi -'Obstructive Sleep Apnea' . Ngamafutshane, oku kwenzeka xa ukuphefumla kwakho kuyeka okwethutyana ngexesha lokulala uze uphinde uqale. Oku kunokwenzeka amaxesha amaninzi ubusuku bonke. Oku kukuthintela ekufumaneni ubuthongo obunzulu obaneleyo. Kufunyaniswe ukuba ukunyanga le meko kunokunciphisa neempawu zokudakumba.
Iihormone zoxinzelelo
Imizimba yethu inehomoni ebizwa ngokuba yi-`(Cortisol).` Le yihomoni 'yokulwa okanye yokubaleka' esilungiselela ukujongana nengozi okanye uxinzelelo. Xa le homoni ikhutshwa, izinga lentliziyo yethu, uxinzelelo lwegazi, amanqanaba eswekile egazini, kunye nezinga lokuphefumla liyanyuka.
Ngokwesiqhelo, amanqanaba e-`(Cortisol)` emizimba yethu afikelela kumanqanaba aphezulu emva kokuba sivukile kusasa. Oku kungokwemvelo. Nangona kunjalo, imizimba yabanye abantu inokuba novelwano kakhulu kule hormone. Oko kukuthi, xa amanqanaba e-`(Cortisol)` enyuka kusasa, inokuchaphazela kakubi imeko yabo yeemvakalelo, ibangele usizi kunye nexhala.
Ukuvuvukala emzimbeni
Uphando lufumanise ukuba ukudakumba, i-schizophrenia-likeKuye kwabonakala ukuba abantu abanezifo zengqondo ezifana ne-schizophrenia banezinga eliphezulu lekhemikhali yokuvuvukala ebizwa ngokuba yi-Interleukin-6 (IL-6) engqondweni.
Eli nqanaba `(IL-6)` liyahluka ngamaxesha ahlukeneyo emini. Kubantu abaninzi, inqanaba lalo lifikelela kwixabiso lalo eliphezulu kusasa. Ezinye izifundo zibonise ukuba ukunyuka kwamanqanaba `(IL-6)` kusasa kuhambelana nokunyuka kwamanqanaba `(Cortisol)`. Isiphumo sale khemikhali zombini sinokunyusa imeko yasekuseni.
Ngoko ke simele senze ntoni?
Ukuba ucinga ukuba unayo nayiphi na kwezi mpawu, ungakhathazeki. Zininzi izinto onokuzenza ukulawula le meko.
1. Okokuqala, fumana uxilongo oluchanekileyo.
Eli lelona nyathelo libalulekileyo. Musa nje ukulithatha eli nqanaba lobunzima nokukhathazeka njenge "mvakalelo nje yosizi." Thetha ngokukhululekileyo nogqirha wakho wosapho okanye ingcali yezonyango ethembekileyo malunga nento oyivayo. Emva koko unokufumanisa ukuba yintoni kanye kanye ebangela oku, nokuba kukudandatheka okanye luphawu lwesinye isifo somzimba.
2. Nyamekela impilo yakho iyonke
Impilo yomzimba nempilo yengqondo zizinto ezimbini ezidibeneyo.
- Yitya ukutya okunempilo . Ukutya okunesondlo kunye neziselo zinefuthe elihle kwindlela ovakalelwa ngayo.
- Zilolonge rhoqo . Nokuba uhamba imizuzu engama-30 ngosuku kunokukunceda kakhulu engqondweni yakho.
- Ukuba unezinye izifo ezifana nesifo seswekile okanye isifo sentliziyo, zilawule kakuhle .
3. Thetha nogqirha wakho malunga namayeza akho.
Ukuba sele usela amayeza kwezinye iimeko, xelela ugqirha wakho. Ngamanye amaxesha, amayeza athile okanye indibaniselwano yamayeza inokubangela utshintsho kwimo yengqondo njengesiphumo esingesihle. Ugqirha wakho unokujonga uluhlu lwakho lwamayeza aze enze utshintsho ukuba kuyimfuneko. Ungaze uyeke okanye utshintshe amayeza ngaphandle kwengcebiso kagqirha wakho.
Umyalezo Wokuya Ekhaya
- Musa ukuyityeshela intlungu egqithisileyo, ixhala, kunye nokungabi namandla okuvayo kusasa njengento "eqhelekileyo."
- Oku kusenokuba yi-'Morning Depression', uhlobo loxinzelelo olutshintsha ngokwexesha losuku.
- Iingxaki zokulala, utshintsho lweehomoni (ezifana ne-'Cortisol'), kunye nokudumba emzimbeni (ezifana ne-'IL-6') kunokubangela oku.
- Eyona nto ibalulekileyo kukubona ugqirha , uthethe ngale nto, uze ufumane uxilongo oluchanekileyo. Musa ukuba neentloni okanye ukoyika.
- Ukutya okunempilo, ukuzilolonga, kunye nokulawula kakuhle ezinye izifo onokuba nazo (ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu) nazo zinceda kakhulu kwimpilo-ntle yakho yengqondo.
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