Kwabanye, ixesha lemvula nexesha lokubanda lixesha lolonwabo olukhulu. Bathanda ukuba neentsapho zabo kwaye bonwabele isidlo esifudumeleyo. Kodwa kwabanye, eli xesha lonyaka linzima kakhulu. Njengoko iintsuku zisiba mfutshane kwaye ilanga lisiba buthathaka, baziva ngathi ulonwabo lwabo luya luncipha kancinci kancinci. Ngaba nawe uvakalelwa ngendlela efanayo? Eli nqaku liza kuba libaluleke kakhulu kuwe.
Yintoni le 'ngxaki yexesha lasebusika' (SAD)?
Ngamafutshane, iSeasonal Affective Disorder (SAD) yimeko yengqondo eyenzeka ngamaxesha athile onyaka, ingakumbi ngexesha leenyanga zasebusika apho ilanga lincinci kwaye imini imfutshane. Ayisiyonto nje yokudakumba. Abanye abantu banesifo sokudakumba unyaka wonke, kodwa siba mandundu ngeli xesha. Kwabanye, sinokuba sibi kakhulu kwaye sinokuvela ngendlela yokudakumba okuncinci okanye ukuziva unesithukuthezi okubizwa ngokuba yi "winter blues."
Iingcali zikholelwa ukuba imbangela ephambili yale meko kukuncipha kokuvezwa kwelanga lendalo . Oku kubangela utshintsho kwibhalansi yewotshi yomzimba wethu kunye neekhemikhali ezithile engqondweni (umzekelo, i-serotonin kunye ne-melatonin). Oku kuchaphazela indlela esivakalelwa ngayo, ubuthongo, kunye nomsebenzi wethu.
| Iimpawu eziqhelekileyo ze-SAD | |
|---|---|
| Ukudinwa kakhulu | Ukuziva ubuthathaka kangangokuba awukwazi nokuvuka ebhedini kusasa. |
| Ukulala kakhulu | Ukuziva ulele imini yonke, nangona ulala iiyure ezingaphezulu kunesiqhelo. |
| Ubunzima bokugxila | Ukungakwazi ukugxila xa usebenza okanye ufunda. |
| Ukutyeba kwakho | Ingakumbi ukunqwenela iicarbohydrates kunye neelekese, nto leyo ekhokelela ekutyebeni. |
| Ukubekwa wedwa koluntu | Ukulahlekelwa ngumdla wokudibana nabahlobo nokuya kwimicimbi kunye nokuzama ukuba wedwa. |
Eyona nto ingcono kukuba, ukuba sinyamekela izinto ezincinci ngaphambi kokuba ezi mpawu zibonakale, singayilawula le meko.
Yintoni esifanele siyenze ukuze siphume kule meko?
Kukho izinto ezimbalwa onokuzenza ukujongana nale meko. Kulungile, masibone ukuba zithini.
Okokuqala, bonana nogqirha wakho.
Eyona nto ingcono onokuyenza xa uqala ukuziva ezi mpawu kukubona ugqirha wosapho lwakho. Ukuba sele unyangelwa ukudakumba, ugqirha wakho unokugqiba ukuba ufuna ukwenza utshintsho kunyango lwakho. Ukuba usandul' ukufika kwesi sifo, ugqirha wakho unokukunceda uphuhlise isicwangciso sonyango esikulungeleyo. Ungaze uzame ukwenza izigqibo wedwa.
Ziziphi iindlela zonyango onazo?
Kukho iindlela ezininzi zonyango ezisebenzayo ze-SAD.
- Unyango Lokukhanya: Unyango lubandakanya ukuhlala phambi kokukhanya okwenzelwe ngokukodwa.
- Amayeza okudakumba: Amayeza athathwe ngomyalelo kagqirha.
- Unyango Lokuthetha: Ukuthetha nomcebisi okanye ugqirha wengqondo ukuze akuncede ulungise iimvakalelo zakho.
- I-Melatonin hormone: Ukunikezelwa ngaphandle kwe-hormone elawula ukulala nokuvuka komzimba.
Ungasebenzisa enye okanye ezingaphezulu kwezi kunye ukuze ufumane indlela esebenza kakuhle kuwe. Oku kufanele kwenziwe kunye nogqirha wakho.
Ukuphilisa ngokukhanya: Masifunde okungakumbi malunga noNyango lokukhanya
Olu nyango yeyona ndlela iphambili neyona isebenzayo ye-SAD. Ngamafutshane, lubandakanya ukutshintsha ukukhanya kwelanga okuncitshisiweyo ngokukhanya okwenziweyo.
- Fumana ukukhanya kwelanga kwasekuseni: Nanini na xa kunokwenzeka, vuka kusasa uphume uye kuhambahamba. Nokuba kusasa kubanda, ukukhanya kwendalo kulungile kwimeko yakho.
- Yandisa ukukhanya ekhayeni lakho: Yenza igumbi elinye ekhayeni lakho libe "ligumbi lelanga." Oko kuthetha ukuvula iifestile, ukuzoba amakhethini anombala okhanyayo, nokungenisa ukukhanya okuninzi kangangoko kunokwenzeka.
- Iibhokisi zokukhanya:Ezi zizixhobo ezikhethekileyo ezinokuthengwa kwi-intanethi. Kufuneka uhlale phambi kwale bhokisi yokukhanyisa ixesha elithile yonke imihla, njengoko kuyalelwe ngugqirha wakho. Ingakumbi, ukuzibeka ekukhanyeni malunga nesiqingatha seyure kusasa kuyasebenza kakhulu. Ngaphambi kokuba uthenge esi sixhobo, qiniseka ukuba uqhagamshelana nogqirha wakho.
Ezinye izinto eziluncedo
Ukongeza kunyango, ungamelana nale meko kakuhle ngotshintsho oluncinci onokulwenza kwindlela yakho yokuphila.
Lumka kwiincasa zakho ezimnandi.
Abantu abaninzi abane-SAD banqwenela ukutya okunesitatshi okumnandi (iicarbohydrate ezilula). Nangona ezi zinokukunika amandla okwexeshana, zezokwexeshana kuphela. Ekugqibeleni, ziya kukhokelela ekutyebeni kakhulu. Ngoko ke, zama ukunciphisa iswekile, isonka, kunye neebhisikithi kwaye utye iicarbohydrate ezintsonkothileyo ezifana neenkozo ezipheleleyo, imifuno, iitapile, kunye neetapile ezimnandi, kunye nokutya okuneproteni eninzi .
Zigcine kude nezinto ezikukhathazayo.
Ukumamela nokubukela iindaba ezibuhlungu imini yonke akulunganga kwimpilo yakho yengqondo. Ngoko ke nciphisa ixesha olichitha ubukele kwaye umamele izinto ezinjalo. Endaweni yoko, bukela imuvi eyonwabisayo nekhuthazayo okanye ufunde incwadi elungileyo.
Qhagamshelana nabanye, khuthala.
Xa uziva ulusizi, usenokufuna ukuhlala ekhaya ungathethi namntu. Kodwa kufuneka usebenzele ukulwa naloo mvakalelo endaweni yokuyivumela ikuphazamise.
Zicingele uthi, "Nangona ndiziva ngathi andinakukwazi, ndiza kukwenza oku," uze ufowunele umhlobo, uphume uye kuhambahamba, okanye wenze umsebenzi owuthandayo.
Kukho unxibelelwano olukhulu phakathi kwenqanaba lomsebenzi wakho kunye nemo yakho yeemvakalelo. Xa usebenza, ngokuzenzekelayo awuyi kuziva ulusizi kwaye uphoxekile. Akunamsebenzi nokuba yinto encinci, into ebalulekileyo kukuqala.
Umyalezo Wokuya Ekhaya
- Ukuba imo yakho iyatshintsha ngexesha lokubanda, ikwenze uzive ulusizi okanye ukruqukile, ayiqhelekanga loo nto. Isenokuba yimeko ebizwa ngokuba yiSeasonal Affective Disorder (SAD).
- Kwangoko nje ezi mpawu ziqala, bonana nogqirha wakho ukuze akunike icebiso. Musa ukuzama ukuzinyanga.
- Fumana ukukhanya kwelanga kwasekuseni kangangoko unako. Lolona nyango lwendalo lubalaseleyo. Thetha nogqirha wakho malunga nonyango lokukhanya.
- Hlala usempilweni. Ukuzilolonga kuyayiphucula indlela oziva ngayo. Nokuba uziva ufuna njalo, zama ukwenza into encinci.
- Yitya ukutya okunesondlo, unciphise ukutya iilekese nokutya okunomgubo. Kwakhona, hlala unxibelelana nabahlobo kunye nosapho.
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