Sonke siyakuthanda ukukroba ngefestile ngemini enelanga kwaye isibhakabhaka siluhlaza okwesibhakabhaka, akunjalo? Kusenza sonwabe ukubona iintaka nemithi. Kodwa kwabanye abantu, ingakumbi ngexesha lemvula nangeentsuku apho kungekho kukhanya kwelanga kuninzi, xa bekroba ngefestile, abaziva olo hlobo lolonwabo, kodwa baziva benomthwalo omkhulu kunye nosizi. Bacinga, "Akukho langa na namhlanje? Ngaba liza kukhanya ngomso?" Baziva ngathi balele imini yonke. Baziva ngathi babambekile. Ngaba wakha waziva into efana nale?
Oku akusiyo nje imvakalelo yosizi. Le yimeko yengqondo eyaziwayo ngokwezonyango. Siyibiza ngokuba yiSeasonal Affective Disorder , okanye (SAD) ngamafutshane. Ngamafutshane, olu luhlobo lokudakumba oluvela ngamaxesha athile onyaka. ESri Lanka, sihlala siyibona le meko ngexesha lemvula eqhubekayo kwaye xa kukho ukukhanya kwelanga okuncinci. Kuba isizathu esiphambili soku kukuba ulusu lwethu alufumani ukukhanya kwelanga okuncinci. Nangona kunjalo, kwabanye abantu, le meko inokwenzeka nangamaxesha elanga neshushu.
Yintoni umahluko phakathi koku kunye ne-SAD?
Kuqhelekile ukuziva uphantsi kancinci kwaye ukruqukile ngexesha lemvula. Yinto eviwa phantse ngumntu wonke. Kodwa ukuze kube buhlungu, ezi mpawu kufuneka zibe khona iintsuku ezininzi zilandelelana. Kwaye kufuneka ziphazamise imisebenzi yakho yemihla ngemihla.
Cinga ngale ndlela. Awuziva ngathi ufuna ukwenza imisebenzi yakho yesiqhelo. Uhlala uziva udiniwe kakhulu. Ukwanomnqweno onamandla wokutya okuthile, ingakumbi ukutya okune-carbohydrate eninzi njengerayisi, isonka, kunye neenoodles. Ezi mpawu zihlala iintsuku, ngamanye amaxesha iinyanga. Xa ilanga liphuma kwaye imozulu iba ngcono, ezi mpawu ziyanyamalala kancinci kancinci.
Ukuba ukwimeko efana nale, musa ukuyithatha njengento “ebangela isithukuthezi” kuba inokuchaphazela impilo yakho yengqondo.
Ukuba ubona utshintsho kusapho lwakho okanye kumhlobo wakho, umzekelo, ukuba uhlala ephepha imisebenzi yakhe yesiqhelo okanye ukuba akaziva ngendlela aqhele ukwenza ngayo, mbuze, "Unjani?" Ukuba unengxaki yokulala engapheliyo okanye uziva ulusizi, kungcono ukubona ugqirha ukuze akunike ingcebiso. Ukucela uncedo akuthethi ukuba une-SAD, kodwa kubalulekile ukujongana nayo nayiphi na imiba yempilo eqhubekayo.
Ukuba kukho i-SAD erhanelwayo, zeziphi iimvavanyo ezenziwa ngugqirha?
Iimpawu ze-SAD zingahluka kumntu nomntu. Kwakhona, kuba ezi mpawu zinokubonakala kwezinye izifo, ugqirha wakho usenokungaziboni ezinye izizathu ngaphambi kokuba agqibe kwelokuba une-SAD.
Ngamafutshane, into yokuqala ekufuneka yenziwe kukujonga ukuba akukho nanye ingxaki yempilo engabonakaliyo emzimbeni.
| Yintoni evavanywayo? | Kutheni kunjalo? (Isizathu) |
|---|---|
| Uvavanyo lomsebenzi we-thyroid | Amanqanaba aphantsi ehomoni ye-thyroid (i-Hypothyroidism) anokubangela iimpawu ezifana nokudinwa kunye nokudakumba. |
| I-anemia | Nokuba awunalo igazi elaneleyo emzimbeni wakho, usenokuziva udiniwe kwaye ulele. |
| Inqanaba leVithamin D | Kuqhelekile ukuba ne-vitamin D enciphileyo ngexesha lokukhanya kwelanga okuphantsi. Oku kunokuchaphazela ngqo isimo sengqondo. |
| Ezinye iingxaki zengqondo | Ezinye izifo zengqondo, ezifana nokudandatheka kwengqondo okubangelwa yi-bipolar, zinokuba neempawu ezifanayo. |
Kuphela emva kokwenza uvavanyo olusisiseko lwezonyango olufana nolu nokuqinisekisa ukuba akukho sizathu simbi apho ugqirha anokuthi agxile kwimeko ye-SAD.
Ziziphi iindlela zonyango ze-SAD?
Ngethamsanqa, kukho iindlela ezininzi zonyango ezisebenzayo ezinokunceda ukulawula i-SAD.
- Ukuchatshazelwa lilanga: Nanini na xa kunokwenzeka, ingakumbi kusasa, phuma uye kuchitha ixesha. Hamba uyokuhambahamba, okanye uhlale ngaphandle. Le yeyona ndlela ilula nelungileyo yokulungisa izinto.
- Unyango ngeFoto: Oku kuquka ukuchitha imizuzu engama-20-30 ngosuku phambi kwebhokisi yokukhanya ekhethekileyo ekhupha ukukhanya okufana nokukhanya kwelanga. Oku kukhanya kunceda ukutshintsha iikhemikhali zobuchopho kunye nokuphucula isimo sengqondo. Nangona kunjalo, oku kufanele kusetyenziswe kuphela phantsi kwesikhokelo sikagqirha.
- Amayeza: Kwezinye iimeko, ugqirha angakunika amayeza okudakumba.
- Ezinye iindlela zonyango:Abanye abantu baye baphumelela nge-acupuncture kunye nezongezo ezifana ne-5-HTP. Nangona kunjalo, ukusebenza kwezi zinto kusaphandwa, ngoko ke kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uzame nantoni na.
Ngaba le meko ingalawulwa ngokutshintsha indlela yokuphila?
Ewe, ngokuqinisekileyo. Ukongeza kunyango, le meko inokulawulwa kakhulu ngokwenza utshintsho oluncinci kwindlela ophila ngayo.
Ukutya
Abanye abantu baye bafumana iziphumo ezilungileyo ngokuyeka i-gluten, ukutya okucutshungulweyo, utywala, kunye neswekile. Kodwa khumbula ukuba olu tshintsho lokutya alukabonakali ukuba lunyango lwe-SAD. Ke ngoko, bubulumko ukuthetha nogqirha okanye ingcali yesondlo ngaphambi kokuba wenze naluphi na utshintsho olukhulu.
Ukuzilolonga nokuzolisa ingqondo
Izinto ezifana neyoga nokuhambahamba zinokunceda kakhulu. Ukuzilolonga imihla ngemihla kwandisa ukuveliswa kwee-endorphin emzimbeni, nto leyo ephucula indlela ovakalelwa ngayo. Kwakhona, izinto ezifana nokucamngca nokuhamba ngaphandle ungenazihlangu (ukubeka phantsi) zinokunceda ukuzola ingqondo.
"Umzimba wakho uhlala uthetha nawe. Yimamele. Ukuba udiniwe, phumla. Ukuba ulusizi, thetha nomntu ngaloo nto."
Amaxesha amaninzi, ingakumbi koomama, ootata, kunye nabo bathwele umthwalo wosapho, ukucinga ngempilo yabo yinto yokugqibela engqondweni yabo. Ukufunda ukuvuma ukuba bafuna uncedo baze bathi, "Andinakukwenza oku" linyathelo elibalulekileyo kolu hambo.
Umyalezo Wokuya Ekhaya
- Isifo Sokuchaphazeleka Kwexesha Lonyaka (i-SAD) asikokuziva nje ulusizi okanye ukukruquka, kodwa yimeko yokwenyani yempilo efuna unyango.
- Ukuba kukho utshintsho oluqhubekayo kwindlela ovakalelwa ngayo, ebuthongweni bakho, okanye ekutyeni kwakho njengoko imozulu itshintsha, musa ukuyithatha lula loo nto.
- Bona ugqirha wosapho lwakho ngoko nangoko. Uza kuthintela ezinye iingxaki zempilo aze akunike ulwalathiso olufunekayo.
- Utshintsho kwindlela yokuphila olufana nokuchacha elangeni, ukuzilolonga, kunye nokutya okunesondlo kunokunceda ekulawuleni le meko.
- Yenza impilo yakho yengqondo ibe yeyona nto iphambili. Ungaze woyike ukucela uncedo.
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