Ingabe ngezinye izikhathi uzizwa udangele, unesithukuthezi, noma udabukile, ikakhulukazi ngezikhathi zemvula nezimnyama? Uzizwa sengathi unesithukuthezi ngakho konke? Lapho ilanga liphuma futhi isimo sezulu siba ngcono, lowo muzwa uyanyamalala? Abantu abaningi baye baba nokuhlangenwe nakho okufanayo. Namuhla, sizokhuluma ngesifo sengqondo esenzeka ngezikhathi ezithile zonyaka. Lokhu sikubiza ngokuthi ukuphazamiseka kwengqondo kwesizini (SAD) .
Kuyini ukuphazamiseka kwemizwa yesizini (i-SAD)?
Kalula nje, i-SAD uhlobo lokucindezeleka oluvela ngesikhathi esifanayo minyaka yonke. Lungathinta isimo sakho sengqondo, imicabango, kanye nokuziphatha.
Kwabaningi, lesi simo siqala ngesikhathi sezulu esinemvula nesimnyama. Lapho libalele, kufika isimo sezulu esihle, lezi zimpawu ziyaphela kancane kancane. Lesi simo sivame kakhulu emazweni lapho isizini yasebusika inzima khona. Kodwa-ke, akuvamile kakhulu, abanye abantu bangathola lolu hlobo lokucindezeleka ngisho nalapho isimo sezulu esifudumele siqala. Sikubiza ngokuthi "Ukucindezeleka Kwasehlobo".
Kungani lokhu kwenzeka? Yiziphi izizathu?
Nakuba kungenakwenzeka ukusho ngqo ukuthi kungani kunjalo, kunezizathu eziningana eziyinhloko ososayensi abazikholelwayo.
Isizathu esiyinhloko ukuntuleka kokukhanya kwelanga . Cabanga ngakho, ubuchopho bethu bunekhemikhali elawula imizwa yenjabulo nokuzola. Lokhu kubizwa ngokuthi i-serotonin . Lapho ukukhanya kwelanga kuncipha, ukukhiqizwa kwale serotonin kungancipha. Yilapho-ke leyo mizwa yokudabuka, isithukuthezi, kanye nokungabi nampilo ifika khona.
Futhi, njengoba kuba mnyama, imizimba yethu ikhiqiza i- melatonin eningi ebangela ubuthongo. Ngakho-ke lokhu kungasenza sizizwe silele futhi sikhathele ngisho nasemini.
Emazweni afana nelethu, lapho sinokukhanya kwelanga okuhle unyaka wonke, lesi simo asivamile kangako kunasemazweni aseNtshonalanga. Kodwa-ke, lokho akusho ukuthi asisitholi. Abanye abantu bangase babe nalezi zimpawu ngezikhathi zemvula eqhubekayo kanye nesimo sezulu esimnyama. Lesi simo sivame kakhulu kwabesifazane kanye nabantu abadala abasebasha.
Ziyini izimpawu zalesi simo?
Umuntu one-SAD ubonisa izimpawu eziningi zokucindezeleka okuvamile. Kodwa-ke, lezi zimpawu zingase zihluke kancane kuye ngesimo sezulu.
| Izimpawu ezibonakala ngesikhathi sasebusika/sezimvula (i-Winter SAD) | Izimpawu ezibonakala ngesikhathi sasehlobo/esishisayo (i-Summer SAD) |
|---|---|
| Ukuzizwa udabukile futhi ukhathazekile cishe usuku lonke | Ukuzizwa ungenakuthula futhi ucasukile njalo |
| Ukukhathala, ukuzizwa ukhathele ngaso sonke isikhathi | Izinkinga zokungalali |
| Ukulala kakhulu kunokujwayelekile | I-Anorexia kanye nokwehlisa isisindo |
| Ukufisa ukudla okunama-carbohydrate amaningi (isitashi), ilayisi, isinkwa, namaswidi | Ukuziphatha okunolaka |
| Ukwanda kwesifiso sokudla kanye nokuzuza isisindo | Ukucasuka |
| Isifiso sokuba wedwa futhi ungabi semphakathini | Ukulahlekelwa isithakazelo ezintweni obuzijabulela ngaphambili |
Kunoma yikuphi kwalokhu, uma unemicabango yokuzilimaza , kuyisimo esibucayi kakhulu. Uma uzizwa ngale ndlela, kubalulekile ukukhuluma nomuntu omethembayo ngokushesha bese ucela iseluleko sezokwelapha.
Wazi kanjani ukuthi lokhu kuyadabukisa?
Uma unalezi zimpawu, into engcono kakhulu ongayenza ukubona udokotela womndeni wakho . Uzokubuza imibuzo futhi, uma kudingeka, ahlole umzimba ukuze athole ukuthi unesifo yini.
Udokotela ngokuvamile uzonaka lezi zinto:
- Eminyakeni emibili edlule, ingabe uke waba nalezi zimpawu zokucindezeleka ngesikhathi esifanayo minyaka yonke, futhi ingabe zaphela ekupheleni kwaleso sikhathi?
- Awuzange ube nalezi zimpawu ngezinye izikhathi?
- Ngezinye izikhathi kungadidaniswa nezinkinga ze-thyroid, ushukela ophansi egazini (i-hypoglycemia), izifo ezibangelwa amagciwane, noma ezinye izifo zengqondo. Ngakho-ke, udokotela angenza nezinto ezifana nokuhlolwa kwegazi uma kudingeka.
Yiziphi izindlela zokwelapha lokhu?
Ngenhlanhla, i-SAD iyisimo esilawulekayo, futhi kunezindlela eziningana zokwelapha.
Ukwelashwa Okukhanyayo
Lokhu kungenye yezindlela zokwelapha ezithandwa kakhulu nezisebenzayo ze-SAD. Kuhilela ukuchitha imizuzu eyi-15-30 ngosuku phambi kokukhanya okukhanyayo okufana nokukhanya kwelanga, okuvela esibanini esiklanywe ngokukhethekile (i-Light Box/SAD Lamp). Lokhu kukhanya kusiza ukulinganisela amakhemikhali ebuchosheni bethu nokusetha kabusha iwashi lezinto eziphilayo zomzimba wethu. Nakuba lezi zibani zingathengwa ku-inthanethi, kubalulekile ukubuza udokotela wakho ukuthi zikulungele yini nokuthi kufanele uzisebenzise isikhathi esingakanani.
Ukwelapha ngengqondo
Lokhu kuhilela ukuhlonza, ukuphatha, nokubhekana nemicabango emibi efika engqondweni yakho. Lokhu sikubiza ngokuthi i-Cognitive Behavioral Therapy (CBT) . Lokhu kungakunikeza impumuzo yesikhathi eside.
Imithi
Kwezinye izimo, udokotela wakho angase akunike imithi yokucindezeleka. Le mithi kufanele isetshenziswe kuphela ngaphansi kokuqondisa kanye neseluleko sikadokotela.
Yini ongayenza ukuze uphile ne-SAD?
Ngaphezu kokwelashwa, kunezinto eziningi ongayenza wena ngokwakho.
- Phuma nsuku zonke: Ngisho nangosuku olunamafu, kunenzuzo ukuba ngaphandle. Uma kunzima ukuphuma ngaphandle, hlala eduze kwefasitela. Vula amakhethini emafasiteleni endlu yakho bese uvumela ukukhanya kungene.
- Ukuzivocavoca: Yenza okuthile okufana nokuhamba noma ukugijima okungenani imizuzu engama-30 ngosuku. Ukuzivocavoca kuyindlela yemvelo yokuthuthukisa isimo sengqondo.
- Yidla ukudla okunomsoco: Ngisho noma uzizwa sengathi ufuna ukudla ukudla okunesitashi nokunambitheka okumnandi, yidla imifino eminingi, izithelo, nokudla okunomsoco. Lokhu kuzonikeza umzimba wakho amandla.
- Xhumana nabangani nomndeni: Ungazihlukanisi. Khuluma nomuntu omethembayo ngalokho okusengqondweni yakho. Ukuxhumana nabantu kubaluleke kakhulu engqondweni yakho.
- Nakekela ubuthongo bakho: Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Ungenzi izinqumo ezinkulu: Gwema ukwenza izinqumo ezinkulu empilweni (njengokushintsha imisebenzi) ngezikhathi ezicindezelayo.
Khumbula, lokhu akulona iphutha lakho. Lesi yisimo sezokwelapha esingelapheka. Ngakho-ke ungesabi ukucela usizo.
Umlayezo Wokuya Nawe Ekhaya
- Isifo sokuzwela sonyaka (i-SAD) asiyona nje 'imizwa yokudabuka', kodwa yisimo sezokwelapha esidinga ukwelashwa.
- Lokhu kuhlobene kakhulu nokushintsha kwesimo sezulu, ikakhulukazi ukwehla kokukhanya kwelanga.
- Uma uzizwa udangele, unesithukuthezi, noma ungenampilo ngesikhathi esifanayo minyaka yonke, khuluma nodokotela wakho ngakho.
- Kunezindlela zokwelapha ezisebenzayo ezifana nokwelashwa okulula, imithi, kanye nokwelashwa kwengqondo.
- Izinguquko zendlela yokuphila ezifana nokuzivocavoca umzimba, ukudla kahle, kanye nokuba nobudlelwano nabantu kusiza kakhulu ekulawuleni lesi simo.
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