Khawucinge nje, usuku olunesibhakabhaka esinamafu iintsuku ezininzi zilandelelana, kukho amanzi abandayo, kunye nosuku olungathandekiyo... Awuziva ungathanda ukuphuma ebhedini ngeentsuku ezinjalo? Awuziva unqwenela ukwenza nantoni na eluncedo, uziva udiniwe, kwaye ucaphuke ngezinto ezincinci? Abantu abaninzi bacinga ukuba oku kukungakhathali nje okuqhelekileyo, okanye "ukungakhathali okwenzeka ngexesha lemvula" baze bayeke. Kodwa ngamanye amaxesha oku kufuneka kucingelwe nzulu kancinci, kwaye kunokubakho ingcaciso yezonyango ngale nto. Yiloo nto sithetha ngayo namhlanje.
Yintoni kanye kanye i-SAD (i-Seasonal Affective Disorder)?
Ngamafutshane, i-SAD (i-Seasonal Affective Disorder) luhlobo lwesifo sokudakumba esenzeka ngamaxesha athile onyaka kuphela, ingakumbi xa ilanga lincinci. Lithetha "isifo sengqondo esinxulumene nemozulu." Yaqalwa ukubonwa njengengxaki yezonyango ngo-1984.
Nangona le yimeko ewela phantsi kodidi lokudakumba , into ekhethekileyo apha kukuba iyenzeka ngamaxesha athile onyaka . Oko kukuthi, ezi mpawu azibonakali unyaka wonke. Uninzi lwexesha, kwilizwe lethu, le meko inokuvela ngamaxesha emvula aqhubekayo, xa isibhakabhaka sinzima ngamafu kwaye kungekho kukhanya kwelanga kuncinci. Xa ilanga likhanya kakhulu kwaye okusingqongileyo kukhazimlayo, ezi mpawu ziyanyamalala phantse ngokuzenzekelayo.
Ukuba ubuthuntu bakho kunye nobuvila bakho buvela rhoqo xa lina imvula kwaye bunyamalale xa ilanga likhanya, asikuko nje "ubuvila," kusenokwenzeka ukuba BUYAPHUTHUMALA.
Cinga ngako oku, ukususela kumaxesha amandulo, abantu bebesenza imibhiyozo emikhulu ngeentsuku ezimnyama zonyaka, apho iiyure zokukhanya kwelanga zimfutshane. Xa ujonga imibhiyozo efana neKrismesi, ukukhanyisa amakhandlela ngaphambi kobusuku nokusebenzisa ukukhanya njengezinto zokuhombisa kuthatha indawo ephambili. Oku akuyonto nje eyenzeka ngengozi, zitsho iingcali, kodwa kusenokwenzeka ukuba kungenxa yokuba ukubhiyozela ukukhanya ngokuchasene nobumnyama yinto efunekayo engqondweni yomntu.
Ziziphi iimpawu eziphambili kunye nezizathu zesi sifo?
Le meko ayibachaphazeli bonke abantu ngokufanayo. Uphando lufumanise ukuba abafazi, ingakumbi abo baphakathi kweminyaka engama-20 ukuya kwengama-40 ubudala, banamathuba aphindwe kathathu okuba bachaphazeleke kunamadoda. Kucingelwa ukuba utshintsho ekusebenzeni kwamahomoni lunokuba yimbangela.
Iimpawu eziphambili
Le theyibhile ingezantsi idwelisa ezinye zeempawu eziphambili ezinokubonwa kule meko. Jonga ukuba ezi zinto uqhelene nazo na.
| Uhlobo oluneempawu | Inkcazo |
|---|---|
| Amandla kunye nomsebenzi | Ukuziva udiniwe kakhulu kwaye unqena ukwenza nantoni na. Ukuziva ngathi akukho bomi emzimbeni. |
| Isimo sengqondo | Ukuziva ulusizi ngaphandle kwesizathu, uphoxekile, ungenathemba, kwaye ucaphuka lula ngezinto ezincinci. |
| Umnqweno wokutya | Ukunqwenela ukutya okune-carbohydrate eninzi, ingakumbi isonka, irayisi kunye neelekese, nako kunokubangela ukutyeba. |
| Ukulala | Ukulala ngaphezu kwesiqhelo (ukulala kakhulu) kwaye kunzima ukuvuka kusasa. |
| Ukuvuma | Ubunzima bokugxila emsebenzini okanye into ethile. |
| Unxibelelwano loluntu | Ukuzama ukuphepha abahlobo nosapho nokuba wedwa. |
Zithini izizathu zoku?
Nangona unobangela we-SAD ungekacaci ngokupheleleyo, eyona nto iphambili kukungabikho kokukhanya kwelanga. Ukukhanya kwelanga kubalulekile ekusebenzeni kwengqondo yethu.
1. Amanqanaba eSerotonin aphantsi: ISerotonin yi- neurotransmitter ephambili elawula iimvakalelo zethu. Xa ukukhanya kwelanga kuncipha, amanqanaba e-serotonin engqondweni ayancipha. Esi sesona sizathu siphambili sokuziva ulusizi, udandatheko, nomsindo.
2. Amanqanaba eMelatonin Aphezulu: IMelatonin yihomoni elawula ubuthongo bethu. Xa kumnyama, umzimba wethu uqala ukuvelisa i-melatonin, nto leyo esenza silale. Ngexesha lokukhanya kwelanga okuncinci, umzimba udla ngokuvelisa i-melatonin engakumbi. Yiyo loo nto siziva silele, sidiniwe, kwaye sinamandla aphantsi.
3. Izinto ezibangela ufuzo:Le meko ibonwe ukuba iyenzeka kwiintsapho ukuya kuthi ga kwinqanaba elithile, ngoko ke kunokubakho impembelelo yemfuza.
Siphuma njani kule 'ngxaki yemozulu'?
Iindaba ezimnandi zezokuba kukho unyango olusebenzayo loku. Unobangela ucacile, kwaye isisombululo silula kakhulu: fumana ukukhanya okungakumbi ngexesha lasebusika/lemvula!
Izinto onokuzenza ngokwakho
- Fumana ithuba lokukhanya elangeni kusasa: Nanini na xa kunokwenzeka, fumana ubuncinane imizuzu engama-30 yokukhanya kwelanga, ingakumbi kusasa. Nokuba kumnyama, ukuphuma ngaphandle nokuhambahamba kunokwenza umahluko omkhulu.
- Ukuzilolonga: Ukwenza umthambo olula njengokuhamba elangeni lasekuseni kuluncedo kakhulu emzimbeni nasengqondweni. Xa uzilolonga, umzimba wakho uvelisa iihomoni ze-happy (ii-endorphin), eziphucula indlela ovakalelwa ngayo.
- Yitya ukutya okunesondlo: Nokuba unqwenela iicarbohydrates, zitye ngokulinganisela. Zama ukugcina ukutya okutyebileyo kwimifuno, iziqhamo kunye neeproteni.
Kodwa ezi zinto zisebenza kuphela ukuba iimpawu zakho azikho nzulu. Ukuba unengxaki yokuvuka ebhedini, ungakhathazeki ngokungakwazi ukwenza ezi zinto.
Ukufuna ingcebiso yezonyango
Ukuba iimpawu zakho zinzima, zihlala iiveki ezingaphezu kwezimbini, kwaye zichaphazela imisebenzi yakho yemihla ngemihla kangangokuba awukwazi ukusebenza, qiniseka ukuba ubona ugqirha wakho. Kungcono kakhulu ukuba unokufumana ugqirha onamava nge-SAD.
Ugqirha wakho angacebisa iindlela ezimbini eziphambili zonyango:
1. Unyango Lokukhanya: Olu lolona nyango luqhelekileyo nolusebenzayo lwe-SAD. Lubandakanya ukuhlala phambi kwebhokisi yokukhanya ekhethekileyo ekhupha ukukhanya okukhanyayo okufana nokukhanya kwelanga okwendalo ixesha elithile yonke imihla. Olu nyango ludla ngokwenziwa kusasa imizuzu engama-30 ukuya kwiiyure ezininzi. Kufunyenwe ukuba lusebenza ngama-60% - 90%, kwaye iimpawu ziyancipha kwiveki nje enye.
2. Amayeza: Kwiimeko ezinzima kakhulu, ugqirha wakho unokukunika amayeza okudakumba. La mayeza anceda ukugcina ulungelelwano lweekhemikhali engqondweni, ezifana ne-serotonin. Ungaze uwasebenzise la mayeza ngaphandle kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-SAD ayisiyo nje "ubuvila" okanye "usizi," yimeko yezonyango eyaziwayo.
- Isizathu esiphambili soku kukutshintsha kweekhemikhali zobuchopho (ingakumbi i-serotonin) okubangelwa kukungabikho kokukhanya kwelanga.
- Iimpawu zayo eziphambili ziquka usizi olubangelwa yimozulu, ubuvila obukhulu, ukunqwenela kakhulu iicarbohydrates, kunye nokulala kakhulu.
- Kwiimpawu ezingephi, ukukhanya kwelanga ekuseni kunye nokuzilolonga kunokwanela.
- Ukuba iimpawu zinzima okanye zichaphazela ubomi bakho bemihla ngemihla, kubalulekile ukubona ugqirha. Musa ukuba neentloni okanye ukoyika.
- Kukho unyango olusebenzayo kakhulu koku, olufana nonyango olulula kunye namayeza.
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