Ngaba uziva uphantsi xa imozulu itshintsha? Oku kusenokuba yiSeasonal Affective Disorder (SAD)!

Ngamanye amaxesha, ingakumbi xa ilanga liphantsi kwaye iintsuku zigcwele amafu, ngaba uziva ubunzima obungaqhelekanga, ukudinwa, okanye usizi entliziyweni yakho? Kukho amaxesha apho uziva ngathi udiniwe yinto yonke kwaye awufuni nokuvuka ebhedini, akunjalo? Oku akusiyo nje imvakalelo yosizi, kukwanegama lezonyango. Yiloo nto siza kuthetha ngayo namhlanje.

Yintoni iSeasonal Affective Disorder (SAD)?

Kulungile, yintoni ke iSeasonal Affective Disorder, okanye njengoko siyibiza ngokufutshane (SAD)? Ngamafutshane, luhlobo lokudakumba . Kodwa olu lukhethekile. Kuba luza ngamaxesha athile onyaka, njengaxa imozulu itshintsha. Ludla ngokuqala ngemozulu ebandayo, xa ilanga liphumile kwaye iintsuku zimfutshane. Emva koko luyanda kancinci kancinci, kwaye emva koko luyehla xa ilanga liphuma kwakhona kwaye iintsuku zinde, njengasentwasahlobo.

Abanye abantu banokuziva uhlobo olungephi lwe-SAD. Oku kubizwa ngokuba yi-'winter blues'. Kuqhelekile ukuba sizive sixhalabile kwaye sidakumbile ngexesha lokubanda nobumnyama. Khawuthelekelele, awukwazi ukuphuma, kufuneka uhlale ngaphakathi endlwini, kwaye kuba mnyama ngokukhawuleza. Ngubani ongayi kuva buhlungu ngelo xesha, akunjalo?

Kodwa, i-SAD epheleleyo idlulela ngaphaya koko. Ayisiyonto nje incinci yokudakumba, kodwa luhlobo lokudakumba . Ngokungafaniyo 'neengxaki zasebusika', i-SAD ichaphazela ubomi bakho bemihla ngemihla . Indlela ocinga ngayo, iimvakalelo zakho, yonke into. Kodwa ungakhathazeki, eyona nto ilungileyo kukuba kukho unyango olufanelekileyo . Ezo nyango zinokukunceda udlule kweli xesha linzima.

Ugqirha wakho angakubiza oku ngokuthi 'ukudodobala kwexesha'.

Ngaba i-SAD inokwenzeka ehlotyeni?

Ewe, ungamangaliswa! Abanye abantu banecala elingaqhelekanga kule meko (SAD). Ibizwa ngokuba 'yi-summer depression'. Iqala ngasekupheleni kwentwasahlobo okanye ekuqaleni kwehlobo. Emva koko iphela xa kuqala imozulu ebandayo. Kodwa ayiqhelekanga njenge-(SAD) efika ngexesha lokubanda.

Ixhaphake kangakanani le nto (SAD)?

Kwilizwe elifana neMelika, kuthiwa malunga ne-5% (5%) yabantu abadala banengxaki yesi sifo (SAD). Ixesha elininzi, siqala kubantu abancinci , oko kukuthi, abaphakathi kweminyaka eli-18 nengama-30. Loo ngxaki incinci ebizwa ngokuba yi-'winter blues' endiyikhankanyileyo ngaphambili inokuchaphazela abantu abaninzi ngakumbi, oko kukuthi, phakathi kwe -10 ne-20% (10%-20%) .

Zithini iimpawu ze-SAD?

Njengoko benditshilo ngaphambili, i-SAD imele ukudakumba.Luhlobo oluthile. I-American Psychiatric Association ide iyichaze njenge "major depression disorder eneemeko zonyaka." Ngoko ke ukuba une-SAD, utshintsho lweemvakalelo zakho lunokuhambisana neempawu zokudakumba. Jonga ukuba unazo na ezi mpawu:

Iimpawu ze-SAD ngexesha lokubanda:

• Ukuva ulusizi kwaye uxhalabile phantse imini yonke, nokuba ziintsuku ezininzi.
• Ukuziva usoyika kwaye ungakhululekanga .
• Ukunqwenela okungaqhelekanga iicarbohydrate (ezifana nesonka, irayisi, kunye neelekese) kunye nokutyeba .
• Ndiziva ndidiniwe kwaye ndingenabomi .
• Ukulahlekelwa lithemba ebomini, ukuziva ungento yanto .
• Ubunzima bokunikel' ingqalelo kwinto ethile.
• Ukuziva uxhalabile kwaye ucaphuka msinya .
• Ukuziva ubunzima obungaqhelekanga emalungeni.
• Ukulahlekelwa ngumdla kwizinto obukade uzonwabela (njengokuchitha ixesha nabahlobo), ukuziva ngathi uyarhoxa kuluntu .
• Ukuba neengxaki zokulala ( ulala ixesha elide ngaphezu kokuyimfuneko ).
• Ukuba udiniwe bubomi kwaye ufuna ukufa , cinga ngako. (Ukuba uneengcinga ezi, kuya kufuneka ufune ingcebiso kagqirha ngoko nangoko.)

Iimpawu ze-SAD zasehlotyeni zahlukile kancinci!

Ngokungafaniyo ne-SAD yasebusika, abantu abane-SAD yasehlotyeni banamathuba amaninzi okufumana ezi mpawu:

• Ukungazoli, ukungakwazi ukuhlala kwindawo enye .
• Ukuziva usoyika kwaye uxhalabile .
• Ukulahlekelwa ngumdla wokutya kunye nokunciphisa umzimba .
• Ngamanye amaxesha kukho amaxesha apho baziphatha ngogonyamelo .
• Ukungakwazi ukulala kuthetha iingxaki zokulala (ukungalali) .

Kutheni oku (KUXABISA) kusenzeka? Yintoni unobangela?

Abaphandi abakayazi kakuhle into ebangela i-SAD, kodwa into exhalabisayo kukuba ukungabikho kokukhanya kwelanga kunokudlala indima, ingakumbi ukuba unesifo esibangelwa yiso. Nazi ezinye zeengcamango ezikhoyo ngoku:

• Utshintsho kwiwotshi yebhayoloji yomzimba wethu: Xa ukukhanya kwelanga kuncipha, iwotshi yendalo yomzimba wethu nayo iyatshintsha. Oku kukulawula izinto ezifana neemvakalelo zethu, ubuthongo, kunye neehomoni. Ngoko ke xa le wotshi itshintsha, ayihambelani nesiqhelo sethu semihla ngemihla kwaye asinakuziqhelanisa notshintsho emini.
• Ukungalingani kweekhemikhali zobuchopho:Iingqondo zethu ziqulathe iikhemikhali ezibizwa ngokuba yi-"Neurotransmitters". Ezi ziikhemikhali ezithumela imiyalezo phakathi kwemithambo-luvo. "I-Serotonin" yenye yazo. Oku kusinceda sizive sonwabile. Ukuba usengozini ye-SAD, umsebenzi womzimba wakho we-"Serotonin" usenokuba sele uphantsi. Ekubeni ukukhanya kwelanga kunceda ekulawuleni i-"Serotonin", le meko inokwenziwa ibe mandundu xa ukukhanya kwelanga kuncipha ngexesha lokubanda. Amanqanaba e-"Serotonin" ayancipha ngakumbi, nto leyo enokubangela ukudakumba.
• Ukunqongophala kweVithamin D: IVithamin D ikwanceda kakhulu ekwandiseni amanqanaba akho e-serotonin. Ukukhanya kwelanga kunceda imizimba yethu ivelise iVithamin D. Ngoko ke xa ukukhanya kwelanga kuncipha ngexesha lokubanda, ukunqongophala kweVithamin D kunokwenzeka. Olu tshintsho lunokuchaphazela amanqanaba akho e-serotonin kunye neemvakalelo zakho.
• Ukwanda kweMelatonin: IMelatonin yikhemikhali echaphazela iindlela zethu zokulala kunye neemvakalelo zethu. Abanye abantu banokuvelisa i-melatonin eninzi xa kukho ukukhanya kwelanga okuncinci. Yiyo loo nto uziva ulele kwaye udiniwe ngexesha lexesha lokubanda.
• Iingcinga ezingalunganga: Abantu abane-SAD badla ngokuba neengcinga ezimbi malunga noxinzelelo, ixhala, kunye nemozulu ebandayo. Nangona kunjalo, abaphandi abakaqiniseki ukuba ezi ngcinga zingalunganga zibangelwa yi-SAD okanye zibangelwa yiyo.

Ngubani onokuba nethuba elikhulu lokufumana isifo se-SAD?

I-SAD ixhaphake kakhulu kubantu abaphakathi kweminyaka eli-18 nengama-30 ubudala kwaye ixhaphake kakhulu kwabasetyhini . Usenokuba sengozini enkulu ukuba:

• Ukuba sele unesinye isifo sengqondo, umzekelo , isifo sokudakumba okukhulu okanye isifo sengqondo esibizwa ngokuba yi-bipolar disorder .
• Ukuba kukho umntu kusapho lwakho one-SAD, ezinye iimeko zokudakumba, okanye isifo sengqondo esifana nokudakumba okukhulu okanye i-schizophrenia .
• Ukuba uhlala kwindawo ekumantla okanye emazantsi e-ikhweyitha, kuba kwiindawo ezinjalo umbane wokukhanya kwelanga uphantsi kakhulu ngexesha lokubanda.
• Ukuba uhlala kwindawo enamafu amaninzi kunye nokukhanya kwelanga okuncinci .

Uyixilonga njani ngokuchanekileyo le meko (SAD)?

Ukuba ucinga ukuba uneempawu ze-SAD, nceda ungazami ukuzixilonga ngokwakho . Kungcono ukubona umboneleli wezempilo ukuze akuhlole ngokupheleleyo. Kunokubakho ezinye izizathu zokudakumba kwakho. Rhoqo, i-SAD inokuba yinxalenye yemeko yempilo yengqondo enzima ngakumbi.

Ugqirha wakho uza kukubona.Ungathunyelwa kwingcali yezengqondo okanye kwingcali yezengqondo . Aba ngcali bezempilo yengqondo baza kukubuza ngeempawu zakho. Baza kujonga iimpawu zakho baze bafumanise ukuba ngaba une-SAD okanye esinye isifo sengqondo. Basenokukucela ukuba ugcwalise iphepha lemibuzo ukuze babone ukuba unayo na i-SAD.

Ziziphi iimvavanyo ezifunekayo ukuze kufunyaniswe i-SAD?

Akukho vavanyo lwegazi okanye iskeni ethile yokuxilonga i-SAD. Nangona kunjalo, ugqirha wakho unokuyalela uvavanyo oluthile ukuqinisekisa ukuba akukho ezinye iimeko ezibangela iimpawu ezifanayo. Umzekelo, banokuyalela uvavanyo ukuze babone ukuba i-thyroid yakho isebenza kakuhle na.

Ziziphi iikhrayitheriya zokumisela i-SAD?

Ugqirha wakho unokugqiba ekubeni une-SAD ngokusekelwe kwezi zinto zilandelayo:

• Ukuba uneempawu zokudakumba okukhulu .
• Ukuba le meko yokudakumba iyenzeka ngamaxesha athile onyaka, ubuncinane iminyaka emibini ilandelelana .
• Ukuba le meko yokudakumba iyenzeka rhoqo ngexesha elithile lonyaka kunangezinye izihlandlo.

Iphathwa njani le nto (i-SAD)?

Ugqirha wakho uza kuthetha nawe malunga neendlela zonyango lwakho. Ungadinga indibaniselwano yonyango . Ezinye zezi ziquka:

• Unyango olukhanyayo: Unyango olukhanyayo, olusebenzisa isibane esikhethekileyo, lungasetyenziswa ukunyanga i-SAD.
• Unyango Lokuziphatha Kwengqondo (CBT): I-CBT luhlobo lonyango lokuthetha. Uphando lufumanise ukuba lusebenza kakhulu kwi-SAD kwaye luneziphumo ezihlala ixesha elide kunezinye iindlela zonyango.
• Amayeza okudakumba: Ngamanye amaxesha oogqirha banika amayeza okudakumba, nokuba eyedwa okanye edibene nonyango olulula.
• Ukuchitha ixesha ngaphandle: Ukufumana ilanga elininzi kangangoko kunokwenzeka kunokunceda ukunciphisa iimpawu zakho. Zama ukuphuma ngaphandle emini. Kwakhona, yongeza ubungakanani bokukhanya kwelanga okungena ekhayeni lakho okanye eofisini.
• IVithamini D: Ukuthatha isongezelelo seVithamini D kunokunceda ukuphucula iimpawu zakho. Nangona kunjalo, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale oku .

Yenziwa njani kanye kanye unyango olulula?

Ukuze ufumane unyango lokukhanya, okanye "unyango lwe-phototherapy," kuya kufuneka ube nesibane esikhethekileyo .Kuya kufuneka uyithenge. Iqulathe iityhubhu ezimbalwa zokukhanya ezimhlophe ezikhanyayo ezinesikrini seplastiki ukuthintela imisebe ye-ultraviolet. Ukukhanya okuvela kwesi sibane kukhanye ngokuphindwe kamashumi amabini kunokukhanya okuqhelekileyo kwasekhaya. Ubukhali bokukhanya okuphumayo kufuneka bube malunga ne-10,000 lux.

Xa usebenzisa le "phototherapy", ayilunganga ukujonga ngqo ekukhanyeni . Ufuna ukukhanya kukubethe ngentshukumo ejikelezayo. Ngelixa ufunda, usitya, usebenza, okanye usenza omnye umsebenzi, bamba isibane malunga neenyawo ezimbini ukuya kwezintathu ukusuka apho .

Liliphi ixesha elifanelekileyo lokusebenzisa unyango olukhanyayo?

Ixesha osebenzisa ngalo unyango olukhanyayo linokuchaphazela ukusebenza kwalo. Unyango olukhanyayo kusasa lubonakala lusebenza kakuhle . Ukusebenzisa unyango olukhanyayo emini kunokubangela ukungalali. Iingcali ezininzi zempilo zicebisa imizuzu eli-15 ukuya kwengama-30 yokukhanya okukhanyayo okubizwa ngokuba yi-10,000 lux` rhoqo kusasa .

Kuthatha ixesha elingakanani ukubona iziphumo zonyango lokukhanya?

Abantu abasebenzisa isibane se-SAD badla ngokubona iziphumo kwiintsuku ezimbini ukuya kwezine , kodwa kungathatha iiveki ezimbini ukubona iziphumo ezipheleleyo.

Unyango olukhanyayo lufanele luqhubeke ixesha elingakanani?

Oogqirha badla ngokucebisa ukusebenzisa unyango lokukhanya kwiinyanga zasebusika . Iimpawu ze-SAD zinokubuya ngokukhawuleza emva kokuyeka unyango lokukhanya. Ukuqhubeka nolu nyango kuya kukunceda uhlale uphilile kwiinyanga zasebusika.

Ingaba unyango olulula lukhuselekile? Ngaba kukho naziphi na iziphumo ebezingalindelekanga?

Unyango olukhanyayo ngokubanzi lukhuselekile kwaye alunazo iziphumo ebezingalindelekanga . Nangona kunjalo, ungafuna ukuphepha unyango olukhanyayo kwezi meko zilandelayo:

• Ukuba unesifo seswekile okanye i-retinopathies : Ukuba unesifo seswekile okanye isifo se-retina, kukho umngcipheko omncinci wokonakala kwamehlo.
• Ukuba usela amayeza athile : Amanye amayeza okubulala iintsholongwane kunye namayeza okulwa nokudumba anokukwenza ube novelwano ngakumbi elangeni. Unyango olukhanyayo lunokuba yingozi.
• Ukuba unesifo se-bipolar : Unyango lokukhanya okukhanyayo kunye ne-antidepressants zinokubangela i-hypomania okanye i-mania (imvakalelo engalawulekiyo kunye nokutshintsha kwamandla). Ukuba unesifo se-bipolar, xelela ugqirha wakho. Oku kunokuchaphazela isicwangciso sakho sonyango.

Zithini iziphumo ebezingalindelekanga zonyango lokukhanya?

Ungafumana izinto ezinje:

• Uxinzelelo lwamehlo
• Ukudinwa
• Intloko ebuhlungu
• Ukungalali
• Ukucaphuka/umsindo okhawulezileyo

Ngaba ibhedi yokuthambisa ingasetyenziswa ukunyanga i-SAD?

Nceda ungayenzi loo nto! Musa ukusebenzisa iibhedi zokutshisa ilanga ukunyanga i-SAD. Iibhedi zokutshisa ilanga zinokuba yingozi kakhulu, nangona zinika ukukhanya okuninzi. Zikhupha amanqanaba aphezulu emitha ye-ultraviolet (UV) . Ziyingozi kakhulu kulusu lwakho namehlo akho.

Ziziphi iintlobo ze-antidepressants ezinceda kwi-SAD?

I-SAD inganyangwa ngodidi lwamayeza abizwa ngokuba yi-"Selective Serotonin Reuptake Inhibitors" (ii-SSRI). La mayeza asebenza ngokulawula amanqanaba e-"serotonin" emzimbeni wakho kunye nokuphucula "imo yakho".

Ezinye iintlobo ze-SSRI zezi:

• `I-Fluoxetine (Prozac®)`
• `I-Escitalopram (Escitalopram - Lexapro®)`
• `Paroxetine (Paroxetine - Paxil, Pexeva®)`
• `I-Sertraline (i-Sertraline - i-Zoloft®)`
• `Citalopram (Citalopram - Celexa®)`

Kukho enye i-antidepressant evunyiweyo ebizwa ngokuba yi-`bupropion`. Iza njengepilisi ekhutshwa ixesha elide. Ukuba ithathwa imihla ngemihla ukususela ekuqaleni kwexesha lokubanda ukuya ekuqaleni kwentwasahlobo, inokuthintela ukuqala kwe-SAD.

Liyintoni ikamva labo bane-SAD?

Ukuba une-SAD, ungalindela ikamva eliqaqambileyo . Kukho unyango olusebenzayo lwe-SAD. Abantu abafunyaniswe benesi simo baze bafumane unyango olufanelekileyo banokufumana isiqabu kwiimpawu zabo. Thetha nogqirha wakho ukuze ufumane ukuba loluphi unyango olulungele wena.

(UDUMILE) Ungabuya kwakhona?

Ewe, abantu abanengxaki ye-SAD banokuphinda babuyele umva rhoqo ngonyaka . Nangona kunjalo, kukho izinto onokuzenza ukuthintela okanye ukunciphisa iimpawu.

Ngaba i-SAD ingathintelwa?

Usenokungakwazi ukuthintela i-SAD ukuba ingenzeki kwasekuqaleni . Nangona kunjalo, xa ugqirha wakho ekufumanise ukuba une-SAD, ungathatha amanyathelo okuyilawula ngcono okanye ukuyithintela ukuba ingaphindi ivele.

• Sebenzisa ibhokisi yakho yokukhanya: Qala unyango lokukhanya ngaphambi kokuba uzive iimpawu ze-SAD, oko kuthetha ukuba kwangoko nje ukuba imozulu ebandayo iqala.
• Phuma ngaphandle: Chitha ixesha elithile ngaphandle yonke imihla, nokuba kumnyama. Ukukhanya kwelanga kuya kukunceda uzive ungcono.
• Yitya ukutya okunesondlo: Nokuba umzimba wakho unqwenela ukutya okunesitatshi nokumnandi, khetha ukutya okunesondlo. Ukutya okunempilo okutyebileyo kwiivithamini kunye neeminerali kuya kukunika isondlo kunye namandla owadingayo.
• Umthambo:Zama ukuzilolonga imizuzu engama-30 ubuncinane iintsuku ezintathu ngeveki. Ukuzilolonga kunciphisa uxinzelelo kunye nexhala, nto leyo enokuchaphazela neempawu ze-SAD.
• Dibana nabahlobo: Hlala unxibelelene nabahlobo bakho kunye nemisebenzi yakho yesiqhelo. Banokuba luncedo olukhulu ngexesha leenyanga ezibandayo.
• Fumana uncedo: Cinga ngokubona umcebisi wezempilo yengqondo oqeqeshwe kwi-CBT (unyango lokuziphatha kwengqondo). Olu nyango lusebenza kakhulu kwi-SAD.
• Cinga ngamayeza: Thetha nogqirha wakho malunga nokuthatha iyeza lokudakumba. Ukuba iimpawu zakho zinzima okanye ziyaqhubeka emva kolunye unyango, amayeza anokunceda. Kwezinye iimeko, ukuqala amayeza ngaphambi kokuba i-SAD iqale kunokuthintela nokuba imeko ingaphumi.

Ngale ndlela, thetha nogqirha wakho ukuze ubone ukuba ukuqala unyango kwangethuba , njengendlela yokuthintela, kulungile na kuwe.

Ukuba ndinayo (i-SAD), ndingazinyamekela njani ngcono?

Thetha nogqirha wakho. Ngokucwangcisa kwangaphambili , ungazilawula iimpawu zakho kwaye uhlale uphilile.

Yenza ezi zinto:

• Landela isicwangciso sakho sonyango: Ukuba uneyeza okanye isibane se-SAD, sisebenzise kanye njengoko kuyalelwe. Ukuba iimpawu zakho aziphucuki, bona ugqirha wakho kwakhona.
• Zikhathalele: Yitya ukutya okunesondlo esifanelekileyo. Lala ngokwaneleyo. Zilolonge rhoqo . Zama ukulawula uxinzelelo, mhlawumbi ngokuthetha nomcebisi okanye ugqirha wengqondo.
• Cwangcisa kwangaphambili: Yenza isicwangciso sento omawuyenze ukuba iimpawu zakho ziya zisiba mandundu. Ukuba uqala ukuziva udandathekile, thatha inyathelo. Kungakunceda ukucwangcisa imisebenzi emininzi kwezi nyanga. Ukugcina ishedyuli exakekileyo kuya kukuthintela ekubeni uzive ubambekile ekhaya.
• Qala unyango kwangethuba: Thetha nogqirha wakho malunga nonyango lokuthintela. Ukuba uyazi ukuba iimpawu zakho ziza kuqala ngo-Okthobha, cinga ngokuqala unyango ngoSeptemba.

Musa ukwenza ezi zinto:

• Musa ukuba wedwa: Ukuba wedwa kungenza iimpawu zakho zibe zimbi ngakumbi. Nokuba awufuni ukuphuma okanye ukuba nobudlelwane nabanye abantu, zama ukunxibelelana nabahlobo kunye nabantu obathandayo.
• Musa ukusebenzisa utywala okanye amayeza angabhalwanga ngugqirha: Anokwenza iimpawu zibe zimbi ngakumbi kwaye asenokusebenzisana kakubi namayeza okudakumba.

Ndifanele ndimbone nini ugqirha malunga ne-SAD?

Ukuba ucinga ukuba uneempawu ze-SAD okanye esinye isifo sengqondo, qiniseka ukuba ubona ugqirha . Uza kufuna ukuqinisekisa ukuba akukho ezinye izifo ezinokubangela iimpawu zakho.

Ufanele uye nini kwigumbi likaxakeka?

Ukuba wena okanye umntu omthandayo uneengcinga zokuzibulala, nceda ufune uncedo ngokukhawuleza. Fowunela ugqirha wakho, yiya kwigumbi likaxakeka, okanye ufowunele umnxeba woncedo olufana no-1926 (umnxeba woncedo lwezempilo yengqondo wesizwe waseSri Lanka). Ezi nkonzo zibonelela ngenkxaso yengqondo yasimahla neyimfihlo kwabo bakwingxaki yokuzibulala okanye abanengxaki yokudakumba okukhulu. Zifumaneka iiyure ezingama-24 ngosuku.

Ukuba unayo (i-SAD), yeyiphi imibuzo omele uyibuze ugqirha?

Ukuba une-SAD, buza ugqirha wakho ngezi zinto:

• Yeyiphi indlela engcono yonyango kum?
• Ndingenza ntoni ukuthintela ezi meko zokudakumba ukuba zingabikho?
• Ngaba unyango olukhanyayo luyandisebenzela?
• Ngaba ndifanele ndithathe iyeza lokudakumba?
• Ndingaqala nini unyango?
• Kufuneka ndiqhubeke ixesha elingakanani nonyango lwam?
• Yintoni endifanele ndiyitye (okanye ndiyiphephe) ukuze ndincede iimpawu zam zibe ngcono?
• Yintoni enye endinokuyenza ukuze ndizive ngcono?

Okokugqibela, khumbula!

(SAD) sisifo sokudakumba esenzeka ngexesha elithile lonyaka, rhoqo ngexesha lokubanda. Sinokubangela iimpawu ezifana nokuphelelwa ngamandla kunye nokuphelelwa lithemba lobomi. Eyona nto ilungileyo kukuba kukho unyango olufanelekileyo lwaso. Thetha nogqirha wakho. Bakho ukukunceda.

Isifo sokuphazamiseka kwengqondo ngexesha lonyaka, i-SAD, ukudakumba, ubusika, ukukhanya kwelanga, unyango lokukhanya, i-vitamin D, i-serotonin, imeko yeemvakalelo