Ngaba ngamanye amaxesha uziva udakumbile, ukruqukile, okanye ulusizi, ingakumbi ngexesha lemvula, iintsuku ezimnyama? Ngaba uziva ngathi ukruqukile yiyo yonke into? Xa ilanga liphuma kwaye imozulu iba ntle, loo mvakalelo iyaphela? Abantu abaninzi baye baba namava afanayo. Namhlanje, siza kuthetha ngesifo sengqondo esenzeka ngamaxesha athile onyaka. Esi sibizwa ngokuba yi -seasonal affective disorder (SAD) .
Yintoni isifo sokuchaphazeleka sexesha elithile (i-SAD)?
Ngamafutshane, i-SAD luhlobo loxinzelelo oluvela ngexesha elinye kuphela minyaka le. Lunokuchaphazela indlela ovakalelwa ngayo, iingcinga zakho kunye nokuziphatha kwakho.
Kwabaninzi, le meko iqala ngexesha lemvula, imozulu emnyama. Xa ilanga likhanya, kufika imozulu entle, ezi mpawu ziyaphela kancinci kancinci. Le meko ixhaphake kakhulu kumazwe apho ixesha lasebusika linzima khona. Nangona kunjalo, kunqabile kakhulu, abanye abantu banokuhlangabezana nolu hlobo loxinzelelo nangona imozulu efudumeleyo iqala. Siyibiza ngokuba yi-"Summer Depression".
Kutheni oku kusenzeka? Zithini izizathu?
Nangona kungenakwenzeka ukutsho ngqo ukuba kutheni oku kunjalo, kukho izizathu ezininzi eziphambili ezikholelwa zizazinzulu.
Isizathu esiphambili kukungabikho kokukhanya kwelanga . Cinga ngako, ingqondo yethu inekhemikhali elawula iimvakalelo zolonwabo nokuzola. Oku kubizwa ngokuba yi -serotonin . Xa ukukhanya kwelanga kuncipha, ukuveliswa kwale serotonin kunokuncipha. Kulapho ke ezo mvakalelo zosizi, ukudinwa, kunye nokungabi nabomi zivela khona.
Kwakhona, njengoko kusiba mnyama, imizimba yethu ivelisa i-hormone ebangela ubuthongo i-melatonin . Oku kunokusenza sizive silele kwaye sidiniwe nasemini.
Kumazwe afana nelethu, apho sinokukhanya kwelanga okuhle unyaka wonke, le meko ayixhaphakanga kangako kunakumazwe aseNtshona. Nangona kunjalo, oko akuthethi ukuba asiyifumani. Abanye abantu banokufumana ezi mpawu ngexesha lemvula eqhubekayo kunye nemozulu emnyama. Le meko ixhaphakile phakathi kwabasetyhini kunye nabantu abadala abaselula.
Zithini iimpawu zale meko?
Umntu one-SAD ubonakalisa iimpawu ezininzi zokudakumba ngokubanzi. Nangona kunjalo, ezi mpawu zinokwahluka kancinci ngokuxhomekeke kwimozulu.
| Iimpawu ezibonakala ngexesha lasebusika/lemvula (i-Winter SAD) | Iimpawu ezibonakala ngexesha lasehlotyeni/kwimozulu eshushu (i-Summer SAD) |
|---|---|
| Ndiziva ndilusizi kwaye ndixhalabile uninzi lwemini | Ndiziva ndingenakuphumla kwaye ndinomsindo rhoqo |
| Ukudinwa, ukuziva udiniwe ngalo lonke ixesha | Iingxaki zokungalali |
| Ukulala ngaphezu kwesiqhelo | I-Anorexia kunye nokunciphisa umzimba |
| Ukunqwenela ukutya okune-carbohydrates eninzi (isitatshi), irayisi, isonka kunye neelekese | Ukuziphatha okunobundlobongela |
| Ukwanda komnqweno wokutya kunye nokunyuka kobunzima | Ukuphazamiseka |
| Umnqweno wokuba wedwa kwaye ube kude noluntu | Ukulahlekelwa ngumdla kwizinto obukade uzonwabela |
Kwimeko nganye kwezi, ukuba ucinga ngokuzenzakalisa , yimeko enzima kakhulu. Ukuba uvakalelwa ngolu hlobo, kubalulekile ukuthetha nomntu omthembayo ngokukhawuleza kwaye ufumane ingcebiso kugqirha.
Ungazi njani ngokuqinisekileyo ukuba oku KUBUHLUNGU?
Ukuba unale mpawu, eyona nto ingcono onokuyenza kukubona ugqirha wakho wosapho . Uza kukubuza imibuzo aze, ukuba kuyimfuneko, akuhlole umzimba ukuze afumanise ukuba unesifo.
Ugqirha uhlala enika ingqalelo kwezi zinto:
- Kwiminyaka emibini edlulileyo, ngaba ukhe waba nezi mpawu zokudakumba ngexesha elinye minyaka le, kwaye ngaba ziye zaphela ekupheleni kwelo xesha?
- Ngaba ubungenazo ezi mpawu ngamanye amaxesha?
- Ngamanye amaxesha inokudideka neengxaki ze-thyroid, iswekile ephantsi egazini (hypoglycemia), usulelo lwentsholongwane, okanye ezinye izifo zengqondo. Ngoko ke, ugqirha angenza izinto ezifana novavanyo lwegazi ukuba kuyimfuneko.
Zithini iindlela zonyango zoku?
Ngethamsanqa, i-SAD yimeko elawulekayo, kwaye kukho iindlela ezininzi zonyango.
Unyango oluKhanyayo
Olu lolunye lolona nyango ludumileyo nolusebenzayo lwe-SAD. Lubandakanya ukuchitha imizuzu eli-15 ukuya kwengama-30 ngosuku phambi kokukhanya okukhanyayo okufana nokukhanya kwelanga, okuvela kwisibane esenziwe ngokukodwa (iLight Box/SAD Lamp). Olu kukhanya kunceda ukulinganisela iikhemikhali ezikwingqondo yethu kunye nokuseta kwakhona iwotshi yebhayoloji yomzimba wethu. Nangona ezi zibane zingathengwa kwi-intanethi, kubalulekile ukubuza ugqirha wakho ukuba zikulungele na kwaye kufuneka uzisebenzise ixesha elingakanani.
Unyango lwengqondo
Oku kuquka ukuchonga, ukulawula, kunye nokujongana neengcinga ezimbi ezifika engqondweni yakho. Le nto siyibiza ngokuba yiCognitive Behavioral Therapy (CBT) . Oku kunokubonelela ngesiqabu sexesha elide.
Amayeza
Kwezinye iimeko, ugqirha wakho unokukunika amayeza okudakumba. La mayeza kufuneka asetyenziswe kuphela phantsi kweliso nengcebiso kagqirha.
Yintoni onokuyenza ukuze uphile ne-SAD?
Ukongeza kunyango, zininzi izinto onokuzenza ngokwakho.
- Phuma yonke imihla: Nokuba ngemini enamafu, kukho inzuzo yokuba ngaphandle. Ukuba kunzima ukuphuma ngaphandle, hlala kufutshane nefestile. Vula amakhethini kwiifestile zekhaya lakho uze uvumele ukukhanya kungene.
- Ukuzilolonga: Yenza into efana nokuhamba okanye ukubaleka ubuncinane imizuzu engama-30 ngosuku. Ukuzilolonga yindlela yendalo yokukhuthaza imo yakho.
- Yitya ukutya okunesondlo esifanelekileyo: Nokuba uziva ufuna ukutya ukutya okunesitatshi nokumnandi, yitya imifuno, iziqhamo, kunye nokutya okunesondlo. Oku kuya kunika umzimba wakho amandla.
- Nxibelelana nabahlobo kunye nosapho: Musa ukuzenza ikheswa. Thetha nomntu omthembayo ngento ekucingayo. Unxibelelwano nabantu lubaluleke kakhulu engqondweni yakho.
- Lumka ubuthongo bakho: Zama ukulala nokuvuka ngexesha elifanayo yonke imihla.
- Musa ukwenza izigqibo ezinkulu: Kuphephe ukwenza izigqibo ezinkulu ebomini (njengokutshintsha imisebenzi) ngamaxesha oxinzelelo.
Khumbula, oku akulona ityala lakho. Le yimeko yezonyango enokunyangeka. Ngoko ke ungaze woyike ukucela uncedo.
Umyalezo Wokuya Ekhaya
- Ingxaki yokuvakalelwa yimeko yexesha lonyaka (SAD) ayikokuba 'uziva ulusizi' nje kuphela, yimeko yezonyango efuna unyango.
- Oku kunxulumene kakhulu notshintsho lwemozulu, ingakumbi ukuncipha kwelanga.
- Ukuba uziva ulusizi, ukruqukile, okanye ungenabomi ngexesha elinye minyaka le, thetha nogqirha wakho ngaloo nto.
- Kukho unyango olusebenzayo olufana nonyango olulula, amayeza, kunye nonyango lwengqondo.
- Utshintsho kwindlela yokuphila efana nokuzilolonga, ukutya kakuhle, kunye nokuba nobudlelwane nabantu kunceda kakhulu ekulawuleni le meko.
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