Uyazizwa uphansi uma isimo sezulu sishintsha? Lokhu kungaba yi-Seasonal Affective Disorder (SAD)!

Ngezinye izikhathi, ikakhulukazi uma ilanga liphansi futhi izinsuku zigcwele amafu, uzizwa unesisindo esingajwayelekile, isithukuthezi, noma usizi enhliziyweni yakho? Kunezikhathi lapho uzizwa sengathi unesithukuthezi ngakho konke futhi awufuni ngisho nokuvuka embhedeni, akunjalo? Lokhu akuyona nje umuzwa wokudabuka, futhi kunegama lezokwelapha. Yilokho esizokhuluma ngakho namuhla.

Kuyini Ukuphazamiseka Kwemizwa Kwesizini (i-SAD)?

Kulungile, pho iyini i-Seasonal Affective Disorder, noma njengoba siyibiza ngokuthi (SAD) ngamafuphi? Kalula nje, uhlobo lokucindezeleka . Kodwa lokhu kukhethekile. Ngoba kuza ngezikhathi ezithile zonyaka kuphela, njengalapho isimo sezulu sishintsha. Ngokuvamile kuqala ngesimo sezulu esibandayo, lapho ilanga liphuma nezinsuku zimfushane. Bese kukhuphuka kancane kancane, bese kuncipha lapho ilanga liphuma futhi nezinsuku zinde, njengasentwasahlobo.

Abanye abantu bangabhekana nohlobo oluthambile lwe-SAD. Lokhu kubizwa ngokuthi 'ukudumala kwasebusika'. Empeleni kuyinto evamile kithi ukuzizwa sikhathazekile futhi sidabukile ngezikhathi ezibandayo nezimnyama. Cabanga nje, awukwazi ukuphuma, kufanele uhlale endlini, futhi kuba mnyama ngokushesha. Ubani ongeke azizwe edabukile ngaleso sikhathi, akunjalo?

Kodwa, i-SAD egcwele idlulela ngalé kwalokho. Akuyona nje ukudabuka okuncane, empeleni uhlobo lokucindezeleka . Ngokungafani 'nobusika obunzima', i-SAD ithinta impilo yakho yansuku zonke . Indlela ocabanga ngayo, imizwa yakho, konke. Kodwa ungakhathazeki, into engcono kakhulu ukuthi kunezindlela zokwelapha ezinhle . Lezo zindlela zokwelapha zingakusiza udlule kulesi sikhathi esinzima.

Udokotela wakho angase futhi akubize ngokuthi 'ukucindezeleka kwesizini'.

Ingabe i-SAD ingenzeka ehlobo?

Yebo, ungamangali! Abanye abantu banecala elingavamile kulesi simo (SAD). Sibizwa ngokuthi 'ukucindezeleka kwasehlobo'. Siqala ngasekupheleni kwentwasahlobo noma ekuqaleni kwehlobo. Bese siphela lapho kuqala isimo sezulu esibandayo. Kodwa asivamile njenge-(SAD) efika ngesikhathi sonyaka obandayo.

Kuvamile kangakanani lokhu (SAD)?

Ezweni elifana neMelika, kuthiwa cishe amaphesenti ama-5 (5%) abantu abadala bahlushwa yilesi simo (SAD). Isikhathi esiningi, siqala kubantu abasha , okungukuthi, abaneminyaka ephakathi kuka-18 no-30. Lokho kucasuka okuncane okubizwa ngokuthi 'ukudumala kwasebusika' engikushilo ekuqaleni kungathinta abantu abaningi nakakhulu, okungukuthi, phakathi kwamaphesenti ayi-10 no-20 (10%-20%) .

Ziyini izimpawu ze-SAD?

Njengoba ngishilo ngaphambili, i-SAD imele ukucindezeleka.Kuwuhlobo oluthile. I-American Psychiatric Association ize ikubeke esigabeni esithi "isifo sokucindezeleka esikhulu esinamaphethini ezinkathi zonyaka." Ngakho-ke uma une-SAD, ukushintshashintsha kwemizwa yakho kungase kuhambisane nezimpawu zokucindezeleka. Bheka ukuthi unalezi zimpawu:

Izimpawu ze-SAD ngesikhathi sobusika:

• Ukuzizwa udabukile futhi ukhathazekile cishe usuku lonke, ngisho izinsuku eziningi ngesikhathi.
• Ukuzizwa wesaba futhi ungakhululekile .
• Ukulangazelela ama-carbohydrate ngendlela engavamile (njengesinkwa, ilayisi, namaswidi) kanye nokukhuluphala .
• Ukuzizwa ukhathele futhi ungenampilo .
• Ukulahlekelwa yithemba empilweni, ukuzizwa ungelutho .
• Ukuthola ubunzima bokunaka okuthile.
• Ukuzizwa ukhathazekile futhi uthukuthela kalula .
• Ukuzwa ubunzima obungavamile ezithweni zomzimba.
• Ukulahlekelwa isithakazelo ezintweni owawuzijabulela (njengokuhlala nabangani), ukuzizwa sengathi uyahoxa emphakathini .
• Ukuba nezinkinga zokulala (ngokuvamile ukulala isikhathi esingaphezu kwesidingo ).
• Uma ukhathele ukuphila futhi ufuna ukufa , cabanga ngakho. (Uma unale micabango, kufanele ufune iseluleko sezokwelapha ngokushesha.)

Izimpawu ze-SAD zasehlobo zihlukile kancane!

Ngokungafani ne-SAD yasebusika, abantu abane-SAD yasehlobo banamathuba amaningi okubhekana nalezi zimpawu:

• Ukungahlaliseki, ukungakwazi ukuhlala endaweni eyodwa .
• Ukuzizwa wesaba futhi ukhathazekile .
• Ukulahlekelwa yisifiso sokudla kanye nokwehla kwesisindo .
• Ngezinye izikhathi kunezikhathi lapho beziphatha ngobudlova .
• Ukungakwazi ukulala kusho izinkinga zokulala (ukungalali) .

Kungani lokhu (KUYADABEKA) kwenzeka? Iyini imbangela?

Abacwaningi abakakazi kahle ukuthi yini ebangela i-SAD, kodwa okusolisayo kakhulu ukuthi ukuntuleka kokukhanya kwelanga kungaba nendima, ikakhulukazi uma unesifo esithile. Nazi ezinye zezinkolelo-mbono zamanje:

• Izinguquko ewashini lezinto eziphilayo zomzimba wethu: Lapho ukukhanya kwelanga kuncipha, iwashi lemvelo lomzimba wethu nalo liyashintsha. Yilokhu okulawula izinto ezifana nesimo sethu sengqondo, ubuthongo, nama-hormone. Ngakho-ke uma leli washi lishintsha, liba yinto engahambisani nesimiso sethu esivamile sansuku zonke futhi asikwazi ukuzivumelanisa nezinguquko zasemini.
• Ukungalingani kwamakhemikhali obuchopho:Ubuchopho bethu buqukethe amakhemikhali abizwa ngokuthi ``Neurotransmitters``. Lawa amakhemikhali athumela imiyalezo phakathi kwezinzwa. ``Serotonin`` ingenye yawo. Yilokhu okusisiza sizizwe sijabule. Uma usengozini ye-SAD, umsebenzi womzimba wakho we-``Serotonin`` ungase ube phansi kakade. Njengoba ukukhanya kwelanga kusiza ukulawula ``Serotonin``, lesi simo singaba sibi kakhulu lapho ukukhanya kwelanga kuncipha ngesikhathi samakhaza. Amazinga ``Serotonin``` ancipha kakhulu, okungaholela ekucindezelekeni.
• Ukuntuleka kweVithamini D: IVithamini D nayo iwusizo olukhulu ekwandiseni amazinga akho e-serotonin. Ukukhanya kwelanga kusiza imizimba yethu ukuthi ikhiqize iVithamini D. Ngakho-ke lapho ukukhanya kwelanga kuncipha ngesikhathi samakhaza, ukuntuleka kweVithamini D kungenzeka. Lolu shintsho lungathinta amazinga akho e-serotonin kanye nesimo sakho sengqondo.
• I-Melatonin Eyengeziwe: I-Melatonin iyikhemikhali ethinta amaphethini ethu okulala kanye nesimo sethu sengqondo. Abanye abantu bangase bakhiqize i-melatonin eningi uma kunokukhanya kwelanga okuncane. Yingakho uzizwa ulele futhi ukhathele ngesikhathi senkathi ebandayo.
• Imicabango engemihle: Abantu abane-SAD bavame ukuba nemicabango engemihle ngokucindezeleka, ukukhathazeka, kanye nesimo sezulu esibandayo. Kodwa-ke, abacwaningi abakaqiniseki ukuthi le micabango engemihle iyimbangela noma umphumela we-SAD.

Ubani onamathuba amaningi okuthola i-SAD?

I-SAD ivame kakhulu kubantu abaneminyaka ephakathi kuka-18 no-30 futhi ivame kakhulu kwabesifazane . Ungase ube sengozini enkulu uma:

• Uma usuvele unesinye isifo sengqondo, isibonelo , isifo sokucindezeleka okukhulu noma isifo sokuphazamiseka kwengqondo .
• Uma kukhona emndenini wakho one-SAD, ezinye izimo zokucindezeleka, noma isifo sengqondo njengokucindezeleka okukhulu noma i-schizophrenia .
• Uma uhlala endaweni esenyakatho noma eningizimu yenkabazwe, ngoba ezindaweni ezinjalo inani lokukhanya kwelanga liphansi kakhulu ngesikhathi samakhaza.
• Uma uhlala endaweni enamafu amaningi kanye nokukhanya kwelanga okuncane .

Uyixilonga kanjani ngokunembile le nkinga (i-SAD)?

Uma ucabanga ukuthi unezimpawu ze-SAD, sicela ungazami ukuzixilonga wena . Kungcono ukubona umhlinzeki wezempilo ukuze uthole ukuhlolwa okugcwele. Kungase kube nezinye izimbangela zokucindezeleka kwakho. Ngokuvamile, i-SAD ingaba yingxenye yesimo sempilo yengqondo esiyinkimbinkimbi kakhulu.

Udokotela wakho uzokuxilonga.Ungathunyelwa kudokotela wezifo zengqondo noma kudokotela wezifo zengqondo . Laba ochwepheshe bezempilo yengqondo bazobuza ngezimpawu zakho. Bazobheka amaphethini ezimpawu zakho bese benquma ukuthi une-SAD noma esinye isifo sengqondo. Bangase bakucele nokuthi ugcwalise uhlu lwemibuzo ukuze babone ukuthi une-SAD.

Yiziphi izivivinyo ezidingekayo ukuze kutholakale i-SAD?

Akukho ukuhlolwa kwegazi okuqondile noma iskeni ukuthola i-SAD. Kodwa-ke, udokotela wakho angase acele ukuhlolwa okuthile ukuqinisekisa ukuthi azikho ezinye izimo ezibangela izimpawu ezifanayo. Isibonelo, angase acele ukuhlolwa ukuze abone ukuthi i-thyroid yakho isebenza kahle yini.

Yiziphi izindlela zokunquma i-SAD?

Udokotela wakho anganquma ukuthi une-SAD ngokusekelwe kulezi zici:

• Uma unezimpawu zokucindezeleka okukhulu .
• Uma lesi simo sokucindezeleka senzeka ngezikhathi ezithile zonyaka, okungenani iminyaka emibili ilandelana .
• Uma lesi simo sokucindezeleka sivela kaningi ngesikhathi esithile sonyaka kunangezinye izikhathi.

Kuphathwa kanjani lokhu (i-SAD)?

Udokotela wakho uzokhuluma nawe ngezinketho zakho zokwelapha. Ungadinga inhlanganisela yezindlela zokwelapha . Ezinye zalezi zindlela zifaka:

• Ukwelashwa ngokukhanya: Ukwelashwa ngokukhanya okukhanyayo, okusebenzisa isibani esikhethekile, kungasetshenziswa ukwelapha i-SAD.
• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): I-CBT uhlobo lokwelashwa ngokukhuluma. Ucwaningo luthole ukuthi lusebenza kahle kakhulu kwi-SAD futhi lunemiphumela ehlala isikhathi eside kunezinye izindlela zokwelapha.
• Imithi yokwelapha ukucindezeleka: Ngezinye izikhathi odokotela banikeza imithi yokucindezeleka, kungaba yodwa noma ihlanganiswe nokwelashwa okulula.
• Ukuchitha isikhathi ngaphandle: Ukuthola ukukhanya kwelanga okuningi ngangokunokwenzeka kungasiza ekunciphiseni izimpawu zakho. Zama ukuphuma ngaphandle emini. Futhi, khulisa inani lokukhanya kwelanga okungena ekhaya lakho noma ehhovisi.
• I-Vitamin D: Ukuthatha isithasiselo se-vitamin D kungasiza ekuthuthukiseni izimpawu zakho. Kodwa-ke, kufanele ukhulume nodokotela wakho ngaphambi kokuqala lokhu .

Kwenziwa kanjani ngempela ukwelashwa okulula?

Ukuze uthole ukwelashwa okulula, noma "i-phototherapy," uzodinga isibani esikhethekile .Kufanele uyithenge. Iqukethe amashubhu ambalwa okukhanya okukhanyayo amhlophe anesikrini sepulasitiki ukuvimba imisebe ye-ultraviolet. Ukukhanya okuvela kulesi sibani kukhanye ngokuphindwe kamashumi amabili kunokukhanya okuvamile kwasekhaya. Ukuqina kokukhanya okukhishwayo kufanele kube cishe yi-10,000 lux.

Uma usebenzisa le "phototherapy", akuwona umqondo omuhle ukubheka ngqo ekukhanyeni . Ufuna ukukhanya kukushaye ngendlela ejikelezayo. Ngesikhathi ufunda, udla, usebenza, noma wenza omunye umsebenzi, bamba isibani cishe ngamamitha amabili kuya kwamathathu ukusuka lapho .

Yisiphi isikhathi esingcono kakhulu sokusebenzisa ukwelashwa okulula?

Isikhathi osebenzisa ngaso ukwelashwa okulula singathinta nokusebenza kwayo. Ukwelashwa okulula ekuseni kubonakala kusebenza kahle kakhulu . Ukusebenzisa ukwelashwa okulula emini kungabangela ukuqwasha. Ochwepheshe abaningi bezempilo batusa imizuzu eyi-15 kuya kwengama-30 yokuchayeka ekukhanyeni okungu-`10,000 lux` njalo ekuseni .

Kuthatha isikhathi esingakanani ukubona imiphumela yokwelashwa ngokukhanya?

Abantu abasebenzisa isibani se-SAD bavame ukubona imiphumela zingakapheli izinsuku ezimbili kuya kwezine , kodwa kungathatha amasonto amabili ukubona imiphumela ephelele.

Ukwelashwa okulula kufanele kuqhubeke isikhathi esingakanani?

Odokotela bavame ukuncoma ukusebenzisa ukwelashwa kokukhanya phakathi nezinyanga zasebusika . Izimpawu ze-SAD zingabuya ngokushesha ngemva kokuyeka ukwelashwa kokukhanya. Ukuqhubeka nalokhu kwelashwa kuzokusiza ukuthi uhlale uphilile phakathi nezinyanga zasebusika.

Ingabe ukwelashwa okulula kuphephile? Ingabe ikhona imiphumela emibi?

Ukwelashwa okulula ngokuvamile kuphephile futhi akunazo imiphumela emibi emikhulu . Kodwa-ke, ungase ufune ukugwema ukwelashwa okulula ezimweni ezilandelayo:

• Uma unesifo sikashukela noma i-retinopathies : Uma unesifo sikashukela noma isifo se-retina, kunengozi encane yokulimala kwamehlo.
• Uma uthatha imithi ethile : Amanye ama-antibiotic kanye nemithi yokulwa nokuvuvukala kungakwenza uzwele kakhulu elangeni. Ukwelashwa okulula kungaba yingozi.
• Uma unesifo sokuphazamiseka kwengqondo okuguquguqukayo : Kokubili ukwelashwa ngokukhanya okukhanyayo kanye nemithi yokucindezeleka kungabangela i-hypomania noma i-mania (imizwa engalawulwa kanye nokushintshashintsha kwamandla). Uma unesifo sokuphazamiseka kwengqondo okuguquguqukayo, tshela udokotela wakho. Kungathinta uhlelo lwakho lokwelashwa.

Iyini imiphumela emibi yokwelashwa ngokukhanya?

Ungase uhlangabezane nezinto ezifana nalezi:

• Ukucindezeleka kwamehlo
• Ukukhathala
• Ikhanda elibuhlungu
• Ukungalali
• Ukucasuka/ukucasuka okusheshayo

Ingabe umbhede wokushiswa kwesikhumba ungasetshenziswa ukwelapha i-SAD?

Ngicela ungakwenzi lokho! Ungasebenzisi imibhede yokushiswa kwesikhumba ukwelapha i-SAD. Imibhede yokushiswa kwesikhumba ingaba yingozi kakhulu, yize inikeza ukukhanya okuningi. Ikhipha amazinga aphezulu emisebe ye-ultraviolet (UV) . Iyingozi kakhulu esikhumbeni sakho nasemahlweni.

Yiziphi izinhlobo zemithi yokucindezeleka ezisiza nge-SAD?

I-SAD ingelashwa ngemithi yohlobo olubizwa ngokuthi "Selective Serotonin Reuptake Inhibitors" (SSRIs). Le mithi isebenza ngokulawula amazinga "e-serotonin" emzimbeni wakho nokuthuthukisa "isimo sengqondo" sakho.

Ezinye izinhlobo ze-SSRI yilezi:

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

Kukhona omunye umuthi wokucindezeleka ovunyelwe obizwa ngokuthi i-`bupropion`. Ufika njengephilisi elikhishwa isikhathi eside. Uma uthathwa nsuku zonke kusukela ekuqaleni kwesizini ebandayo kuze kube sekuqaleni kwentwasahlobo, ungavimbela nokuqala kwe-SAD.

Liyini ikusasa kulabo abane-SAD?

Uma une-SAD, ungabheka phambili ekusaseni eliqhakazile . Kunezindlela zokwelapha ezisebenzayo ze-SAD. Abantu abatholakale benalesi simo futhi bathola inhlanganisela efanele yokwelashwa bangathola impumuzo ezimpawini zabo. Khuluma nodokotela wakho ukuze uthole ukuthi yikuphi ukwelashwa okukulungele.

(UDUMILE) Ungabuya futhi?

Yebo, abantu abathambekele ekubeni ne-SAD bangaphinde babuye njalo ngonyaka . Kodwa-ke, kunezinto ongazenza ukuze uvimbele noma unciphise izimpawu.

Ingabe i-SAD ingavinjelwa?

Ungase ungakwazi ukuvimbela i-SAD ukuthi ingenzeki kwasekuqaleni . Kodwa-ke, uma udokotela wakho esekutholile ukuthi une-SAD, ungathatha izinyathelo zokuyilawula kangcono noma ukuyivimbela ukuthi ingaphinde ivele.

• Sebenzisa ibhokisi lakho lokukhanya: Qala ukwelashwa ngokukhanya ngaphambi kokuba uzizwe izimpawu ze-SAD, okusho ukuthi ngokushesha nje lapho kuqala ukubanda.
• Phuma ngaphandle: Chitha isikhathi esithile ngaphandle nsuku zonke, ngisho noma liguqubele. Ukukhanya kwelanga kuzokusiza uzizwe ungcono.
• Yidla ukudla okunomsoco: Ngisho noma umzimba wakho ufisa ukudla okunesitashi noshukela, khetha ukudla okunomsoco. Ukudla okunempilo okucebile ngamavithamini namaminerali kuzokunika umsoco namandla owadingayo.
• Ukuzivocavoca:Zama ukuzivocavoca imizuzu engama-30 okungenani izinsuku ezintathu ngesonto. Ukuzivocavoca kunciphisa ukucindezeleka nokukhathazeka, okungathinta nezimpawu ze-SAD.
• Hlangana nabangani: Hlala uxhumene nabangani bakho kanye nemisebenzi yakho evamile. Bangaba usizo olukhulu phakathi nezinyanga ezibandayo.
• Thola usizo: Cabanga ngokubona umeluleki wezempilo yengqondo oqeqeshwe ku-CBT (ukwelashwa kokuziphatha kwengqondo). Lokhu kwelashwa kusebenza kahle kakhulu kwi-SAD.
• Cabanga ngemithi: Khuluma nodokotela wakho mayelana nokuthatha umuthi wokucindezeleka. Uma izimpawu zakho zinzima noma ziqhubeka ngemva kokunye ukwelashwa, imithi ingasiza. Kwezinye izimo, ukuqala imithi ngaphambi kokuba i-SAD iqale kungavimbela ngisho nesimo ukuthi singabi khona.

Ngale ndlela, khuluma nodokotela wakho ukuze ubone ukuthi ukuqala ukwelashwa kusenesikhathi , njengendlela yokuvimbela, kulungile yini kuwe.

Uma ngike ngaba (NGAPHOLILE), ngingazinakekela kanjani kangcono?

Khuluma nodokotela wakho. Ngokuhlela kusenesikhathi , ungakwazi ukulawula izimpawu zakho futhi uhlale uphilile.

Yenza lezi zinto:

• Landela uhlelo lwakho lokwelashwa: Uma unemithi noma isibani se-SAD, sisebenzise njengoba nje kuqondiswe. Uma izimpawu zakho zingathuthuki, bona udokotela wakho futhi.
• Zinakekele: Yidla ukudla okulinganiselayo. Lala ngokwanele. Vivinya umzimba njalo . Zama ukulawula ukucindezeleka, mhlawumbe ngokukhuluma nomeluleki noma uchwepheshe wezokwelapha.
• Hlela kusenesikhathi: Yenza uhlelo lokuthi yini ongayenza uma izimpawu zakho ziba zimbi kakhulu. Uma uqala ukuzizwa ucindezelekile, thatha isinyathelo. Kungasiza ukuhlela imisebenzi eminingi phakathi nalezi zinyanga. Ukugcina isimiso esimatasa kuzokuvimbela ukuthi uzizwe ubhajwe ekhaya.
• Qala ukwelashwa kusenesikhathi: Khuluma nodokotela wakho mayelana nokwelashwa kokuvimbela. Uma wazi ukuthi izimpawu zakho zizoqala ngo-Okthoba, cabanga ukuqala ukwelashwa ngoSepthemba.

Ungazenzi lezi zinto:

• Ungabi wedwa: Ukuba wedwa kungenza izimpawu zakho zibe zimbi kakhulu. Ngisho noma ungazizwa sengathi ufuna ukuphuma noma ukuba nobudlelwano nabantu, zama ukuxhumana nabangani kanye nabantu obathandayo.
• Ungasebenzisi utshwala noma imithi engagunyaziwe ngudokotela: Zingenza izimpawu zibe zimbi kakhulu futhi zingase zingasebenzi kahle nemithi yokucindezeleka.

Kufanele ngimbone nini udokotela mayelana ne-SAD?

Uma ucabanga ukuthi unezimpawu ze-SAD noma esinye isifo sengqondo, qiniseka ukuthi ubona udokotela . Uzofuna ukuqinisekisa ukuthi azikho ezinye izimo zezokwelapha ezingase zibangele izimpawu zakho.

Kufanele uye nini egumbini lezimo eziphuthumayo?

Uma wena noma umuntu omthandayo ecabanga ukuzibulala, sicela ufune usizo ngokushesha. Shayela udokotela wakho, uye ekamelweni lezimo eziphuthumayo, noma ushayele ucingo losizo olufana no-1926 (ucingo losizo lwezempilo yengqondo lukazwelonke lwaseSri Lanka). Lezi zinsizakalo zinikeza ukwesekwa kwengqondo kwamahhala nokuyimfihlo kulabo abasenkingeni yokuzibulala noma ababhekene nokucindezeleka okukhulu. Zitholakala amahora angama-24 ngosuku.

Uma uke waba nobuhlungu (UDAD), yimiphi imibuzo okufanele uyibuze udokotela?

Uma une-SAD, buza udokotela wakho ngalezi zinto:

• Yikuphi ukwelashwa okungcono kakhulu kimi?
• Yini engingayenza ukuze ngivimbele lezi zimo zokucindezeleka ukuthi zingabi khona?
• Ingabe ukwelashwa okulula kuzongisebenzela?
• Ingabe kufanele ngithathe umuthi wokucindezeleka?
• Kufanele ngiqale nini ukwelashwa?
• Ngidinga isikhathi esingakanani ukuqhubeka nokwelashwa kwami?
• Yini okufanele ngiyidle (noma ngiyigweme) ukuze ngisize ekuthuthukiseni izimpawu zami?
• Yini enye engingayenza ukuze ngizizwe ngingcono?

Ekugcineni, ngikukhumbule!

(SAD) isifo sokucindezeleka esenzeka ngesikhathi esithile sonyaka, ngokuvamile ngesikhathi sonyaka obandayo. Singabangela izimpawu ezifana nokuphelelwa amandla nokulahlekelwa ithemba lokuphila. Into engcono kakhulu ukuthi kunezindlela ezinhle zokwelapha lesi simo. Khuluma nodokotela wakho. Bakhona ukukusiza.

Isifo sokuphazamiseka kwemizwa sonyaka, i-SAD, ukucindezeleka, ubusika, ukukhanya kwelanga, ukwelashwa kokukhanya, i-vitamin D, i-serotonin, isimo sengqondo