Kunezinsuku lapho uzizwa udabuke kakhulu futhi unesithukuthezi ngaphandle kwesizathu esithile. Ikakhulukazi ngezinsuku lapho isibhakabhaka sigcwele amafu futhi lina njalo, awuzizwa sengathi uvuka embhedeni. Uzizwa sengathi unesithukuthezi yikho konke, uthukuthele kancane, futhi ufuna nje ukuba wedwa. Ungathanda ukuzisonga ngesidlo esimnandi nesimnandi kunokuphuma nabangani bakho. Cishe nawe uyawazi lo muzwa.
Esikhathini esiningi, sicabanga ngalokhu njengento evamile, ukuzizwa uphansi ngenxa yesimo sezulu. Kodwa kwabanye abantu, lesi simo singaba sibi kakhulu. Okusho ukuthi, uma lesi simo sokudabuka sifinyelela eqophelweni lapho sithinta khona imisebenzi yakho yansuku zonke, umsebenzi, kanye nobudlelwano bakho bomuntu siqu, akusiyo nje 'isimo sengqondo'. Kwezokwelapha, lesi simo sibizwa ngokuthi ukucindezeleka kwesizini, noma i-Seasonal Affective Disorder (SAD) .
Ingabe lokhu kumane kuwumuzwa wokudabuka, noma KUYADABUKISA? Ake sithole umehluko.
Kalula nje, kunezigaba ezimbili zalesi simo. Esinye ukucindezeleka okuvamile kwesizini (izimo zasebusika) abantu abaningi ababhekana nazo. Esinye yisimo esibi kakhulu, esidinga ukwelashwa okubuhlungu. Ukuze uqonde umehluko phakathi kwalokhu okubili, bheka ishadi elingezansi.
| Isici | Izimo Zobusika | Isifo sokuzwela sonyaka (i-SAD) |
|---|---|---|
| Ukulala nokuvuka | Kunzima kancane ukuvuka ekuseni, ngikhathele. | Kunzima kakhulu ukuvuka ngesikhathi ekuseni. Angikwazi ukufika emsebenzini noma ekilasini ngesikhathi. |
| Isifiso sokudla | Kukhona isifiso esikhulu sokudla ukudla okumnandi, okucebile ngama-carbohydrate (isib. ilayisi, isinkwa, amaswidi). | Lokhu kudla kudala isifiso esinamandla. Kunzima ukulawula. |
| Isisindo somzimba | Kuvamile ukukhuphula cishe amakhilogremu angu-2-3 ngesikhathi semvula. | Kungaba ukwanda okukhulu kwesisindo. |
| Isimo sengqondo | Ukuzizwa udabukile futhi unesithukuthezi. | Kungaba khona ukudabuka okukhulu, ukuphelelwa yithemba, umuzwa wecala, futhi ngezinye izikhathi ngisho nemicabango yokuzibulala. |
I-SAD ivame ukutholakala uma lezi zimpawu ezinzima zenzeka ngokushintsha kwesimo sezulu okungenani iminyaka emibili ilandelana .
Kungani lokhu kwenzeka kithi? Iyini imbangela?
Isizathu esiyinhloko salokhu ukuntuleka kokukhanya kwelanga . Akumangalisi yini? Cabanga ngakho, imizimba yethu ingumshini omangalisayo osebenza ngesikhathi esifanele. Iwashi eliyinhloko lalo mshini yiwashi lezinto eziphilayo lomzimba (Circadian Rhythm) ebuchosheni bethu. Leli washi lisethwe ngesikhathi esifanele ukukhanya kwelanga esikuthola ekuseni.
Ngesikhathi semvula, noma emazweni anesimo sezulu esibandayo, amahora okukhanya kwelanga aba mafushane futhi inani lokukhanya kwelanga liyancipha. Lokhu kubangela ukuthi iwashi lomzimba wethu liphazamiseke. Ngenxa yalokhu kuphazamiseka, ubuchopho buqala ukukhiqiza i-hormone ebizwa ngokuthi i-melatonin . I-Melatonin yi-hormone esenza silale. Uma le hormone ikhishwa ngokweqile emini, siqala ukuzizwa silele, sivilapha, sidangele futhi sicindezelekile.
Khumbula, lokhu akulona iphutha lakho noma ubuthakathaka bengqondo. Lesi yisimo sebhayoloji esihlobene nendlela ubuchopho bakho obusabela ngayo ekukhanyeni.
Lesi simo asithinti wonke umuntu ngendlela efanayo. Kunezizathu eziningana zalokhu.
- Lapho uhlala khona: Abantu abahlala emazweni anezimo ezibandayo ezikude ne-equator (isib. iNgilandi, iCanada, ezinye izingxenye ze-Australia) basengozini enkulu. Nakuba lesi simo singesibi kangako eSri Lanka, izimpawu ezinjengalezi zingavela ngesikhathi sezimvula zemvula eziqhubekayo.
- Izakhi zofuzo: Uma othile emndenini wakho enesifo sokucindezeleka, ungase ube sengozini enkulu yokuba ne-SAD.
- I-chemistry yobuchopho: I-chemistry yobuchopho bomuntu ngamunye ihlukile, ngakho-ke indlela abasabela ngayo ekukhanyeni okuncishisiwe nayo ingahluka.
Yini esingayenza ngalesi simo?
Izindaba ezinhle ukuthi kunezindlela eziningana ezisebenzayo zokuphatha lokhu.
Ukwelashwa Okulula - Ukwelashwa Okuyinhloko
Ukwelashwa okuyinhloko nokuphumelela kakhulu kwe-SADLokhu kuyindlela yokwelapha ngokukhanya. Lokhu kuhilela ukuchitha isikhathi esifushane usuku ngalunye phambi kwesibani esikhethekile, noma 'ibhokisi lelanga,' elikhipha ukukhanya okufana nokukhanya kwelanga kwemvelo.
- Nini? Ngokuvamile, kungcono ukuziveza kulokhu kukhanya cishe imizuzu engama-30 , ngokushesha nje lapho uvuka ekuseni.
- Ukwenze kanjani? Cishe ubeke leli bhokisi lokukhanyisa etafuleni lakho ngenkathi udla isidlo sasekuseni bese uvumela ukukhanya kukhanye emehlweni akho.
- Okubalulekile: Lo mphumela ngeke ufezwe ngama-bulb ajwayelekile asekhaya. Futhi ukuma eduze kwefasitela noma ukukhanya okuvela efasiteleni lemoto ngeke kunikeze ukukhanya okuqinile okudingekayo.
Ukuchayeka elangeni lemvelo
Noma nini lapho kungenzeka, ikakhulukazi ekuseni, phuma uhambe okungenani imizuzu eyi-15-20 . Ngisho noma isibhakabhaka sigubuzele noma ukukhanya kuvela emafwini, kungcono kakhulu kunokuhlala endlini.
Ukuzivocavoca kanye nomsebenzi
Ukuzivocavoca nsuku zonke kuzuzisa kakhulu impilo yengqondo. Uma uzivocavoca, umzimba wakho ukhiqiza 'ama-hormone enjabulo' abizwa ngokuthi ama-endorphin. Lokhu kusiza kakhulu ekunciphiseni ukucindezeleka nokudabuka.
Ukufuna iseluleko sezokwelapha
Uma izimpawu zakho zinzima futhi zithinta impilo yakho yansuku zonke, qiniseka ukuthi ubona udokotela wakho . Ungabi namahloni okukhuluma ngakho. Udokotela wakho angase futhi akuncome imithi yokucindezeleka ngaphezu kokwelashwa ngokukhanya. Kodwa-ke, izifundo zikhombisile ukuthi ukwelashwa ngokukhanya kusebenza kakhulu futhi kuyashesha kunemithi ye-SAD.
Thatha iholide elincane.
Lokhu akuyona into engenziwa yiwo wonke umuntu. Kodwa-ke, uma ukwazi, ukuthatha uhambo olufushane oluya endaweni enelanga, njengolwandle, izinsuku ezimbalwa phakathi nalesi sikhathi semvula nesimnyama kungaba impumuzo enkulu engqondweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukudabuka kanye nesithukuthezi okuhambisana nesimo sezulu kungaba yisimo sangempela sezokwelapha esibizwa ngokuthi i-SAD (Seasonal Affective Disorder). Akuyona ubuthakathaka benhliziyo.
- Isizathu esiyinhloko salokhu ukuthi iwashi lebhayoloji lomzimba (i-Circadian Rhythm) liyaphazamiseka ngenxa yokuntuleka kokukhanya kwelanga.
- Ukwelashwa okulula kuyindlela yokwelapha ephumelela kakhulu kulokhu.
- Ungathola futhi impumuzo ezintweni ezilula njengokuchayeka elangeni lemvelo nsuku zonke kanye nokuzivocavoca umzimba.
- Uma izimpawu zakho zinzima futhi zithinta impilo yakho yansuku zonke, ungangabazi ukubonana nodokotela wakho.
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