Cabanga nje, usuku olunesibhakabhaka esinamafu izinsuku eziningana zilandelana, ukuna kwemvula ebandayo, kanye nosuku olungathandeki... Awuzizwa yini nawe sengathi uvuka embhedeni ngezinsuku ezinjalo? Awuzizwa yini sengathi wenza noma yini ewusizo, uzizwa nje unesithukuthezi, futhi uthukuthele ngezinto ezincane kakhulu? Abantu abaningi bacabanga ukuthi lokhu kumane nje kuyisithukuthezi esivamile, noma "ukungakhululeki okwenzeka ngesikhathi semvula" bese beyeka. Kodwa ngezinye izikhathi lokhu kudinga ukucatshangelwa ngokujulile, futhi kungase kube nencazelo yezokwelapha ngalokhu. Yilokho esikhuluma ngakho namuhla.
Iyini ngempela i-SAD (i-Seasonal Affective Disorder)?
Kalula nje, i-SAD (Seasonal Affective Disorder) uhlobo lwesifo sokucindezeleka esenzeka ngezikhathi ezithile zonyaka kuphela, ikakhulukazi lapho ilanga lincane khona. Kusho "ukuphazamiseka kwemizwelo okuhlobene nesimo sezulu." Kwaqala ukuqashelwa njengesimo sezokwelapha ngo-1984.
Nakuba lesi yisimo esiwela ngaphansi kwesigaba sokucindezeleka , okukhethekile lapha ukuthi kwenzeka ngezikhathi ezithile zonyaka . Okusho ukuthi, lezi zimpawu aziveli unyaka wonke. Esikhathini esiningi, ezweni lakithi, lesi simo singavela ngezikhathi zemvula eziqhubekayo, lapho isibhakabhaka sigcwele amafu futhi kunokukhanya okuncane kwelanga. Lapho ilanga likhanya kakhulu nendawo ezungezile ikhanya, lezi zimpawu ziyanyamalala cishe ngokuzenzakalelayo.
Uma ubuthuntu bakho nobuvila bakho buvela njalo uma lina futhi bunyamalala lapho ilanga likhanya, akusikho nje "ubuvila," kungenzeka ukuthi KUYADABUKISA.
Cabanga ngakho, kusukela ezikhathini zasendulo, abantu bebegubha imikhosi emikhulu ngezinsuku ezimnyama kakhulu zonyaka, lapho amahora okukhanya kwelanga emfushane kakhulu. Uma ubheka imikhosi efana noKhisimusi, ukukhanyisa amakhandlela ngobusuku bangaphambi komshado nokusebenzisa ukukhanya njengemihlobiso kuthatha indawo ephambili. Lokhu akuyona nje into eyenzeka ngengozi, kusho ochwepheshe, kodwa kungenzeka ukuthi kungenxa yokuthi ukugubha ukukhanya ngokumelene nobumnyama kuyinto ingqondo yomuntu enesidingo sayo ngokwemvelo.
Yiziphi izimpawu eziyinhloko kanye nezimbangela zalesi sifo?
Lesi simo asibathinti bonke ngendlela efanayo. Ucwaningo luthole ukuthi abesifazane, ikakhulukazi labo abaneminyaka ephakathi kuka-20 no-40, banamathuba aphindwe kathathu okuthi bathinteke kunabesilisa. Kusolwa ukuthi izinguquko ekusebenzeni kwama-hormone zingaba yimbangela.
Izimpawu eziyinhloko
Ithebula elingezansi libala ezinye zezimpawu eziyinhloko ezingabonakala kulesi simo. Bona ukuthi lezi uyazijwayele yini.
| Uhlobo oluyisici | Incazelo |
|---|---|
| Amandla nomsebenzi | Ukuzizwa ukhathele kakhulu futhi uvilapha ukwenza noma yini. Ukuzizwa sengathi akukho ukuphila emzimbeni. |
| Isimo sengqondo | Ukuzizwa udabuke ngaphandle kwesizathu, ukhungathekile, ungenathemba, futhi uthukuthela kalula ngezinto ezincane. |
| Isifiso sokudla | Ukufisa ukudla okunama-carbohydrate amaningi, ikakhulukazi isinkwa, ilayisi, namaswidi, nakho kungaholela ekukhuluphaleni. |
| Ukulala | Ukulala kakhulu kunokujwayelekile (ukulala ngokweqile) kanye nobunzima bokuvuka ekuseni. |
| Ukuvuma | Ubunzima bokugxila emsebenzini noma into ethile. |
| Ukuxhumana nabantu | Ukuzama ukugwema abangane nomndeni nokuba wedwa. |
Yiziphi izizathu zalokhu?
Nakuba imbangela eqondile ye-SAD ingakacaci ngokuphelele, isici esiyinhloko ukuntuleka kokukhanya kwelanga. Ukukhanya kwelanga kubalulekile ekusebenzeni kobuchopho bethu.
1. Amazinga Aphansi E-Serotonin: I-Serotonin iyi- neurotransmitter enkulu elawula imizwa yethu. Lapho ukukhanya kwelanga kuncipha, amazinga e-serotonin ebuchosheni ayancipha. Lesi yisona sizathu esiyinhloko semizwa yokudabuka, ukukhungatheka, kanye nentukuthelo.
2. Amazinga e-Melatonin Akhuphukile: I-Melatonin iyi-hormone elawula ubuthongo bethu. Uma kuba mnyama, umzimba wethu uqala ukukhiqiza i-melatonin, okuyiyona esenza silale. Ngezikhathi zokukhanya kwelanga okuphansi, umzimba uvame ukukhiqiza i-melatonin eningi. Yingakho sizizwa silele, sikhathele, futhi sinamandla amancane.
3. Izici zofuzo:Lesi simo sibonwe sisebenza emindenini ngezinga elithile, ngakho-ke kungase kube nethonya lezakhi zofuzo.
Siphuma kanjani kulokhu 'kucindezeleka kwesimo sezulu'?
Izindaba ezinhle ukuthi kukhona ukwelashwa okuphumelelayo kwalokhu. Imbangela isobala, futhi ikhambi lilula kakhulu: thola ukukhanya okwengeziwe ngesikhathi sasebusika/sezimvula!
Izinto ongazenza wena
- Thola ukukhanya kwelanga ekuseni: Noma nini lapho kungenzeka, thola okungenani imizuzu engama-30 yokukhanya kwelanga, ikakhulukazi ekuseni. Ngisho nangosuku olunamafu, ukuphuma ngaphandle nokuhamba kungenza umehluko omkhulu.
- Ukuzivocavoca: Ukwenza izivivinyo ezilula njengokuhamba elangeni lasekuseni kuzuzisa kakhulu umzimba nengqondo. Uma uzivocavoca, umzimba wakho ukhiqiza ama-hormone enjabulo (ama-endorphin), athuthukisa isimo sakho sengqondo.
- Yidla ukudla okulinganiselayo: Ngisho noma ufisa ama-carbohydrate, wadle ngokulinganisela. Zama ukugcina ukudla okucebile ngemifino, izithelo kanye namaprotheni.
Kodwa lezi zinto zisebenza kuphela uma izimpawu zakho zincane. Uma unenkinga yokuvuka embhedeni, ungakhathazeki ngokungakwazi ukwenza lezi zinto.
Ukufuna iseluleko sezokwelapha
Uma izimpawu zakho zinzima, zihlala isikhathi esingaphezu kwamasonto amabili, futhi zithinta imisebenzi yakho yansuku zonke kuze kube yilapho ungakwazi ukusebenza kahle, qiniseka ukuthi ubona udokotela wakho. Kuhle kakhulu uma ungathola udokotela onolwazi nge-SAD.
Udokotela wakho angase asikisele izindlela ezimbili zokwelapha eziyinhloko:
1. Ukwelashwa Okukhanyayo: Lokhu kuyindlela yokwelapha evame kakhulu futhi ephumelelayo ye-SAD. Kuhilela ukuhlala phambi kwebhokisi lokukhanya elikhethekile elikhipha ukukhanya okukhanyayo okufana nokukhanya kwelanga kwemvelo isikhathi esithile nsuku zonke. Lokhu kwelashwa kuvame ukwenziwa ekuseni imizuzu engama-30 kuya emahoreni amaningana. Kutholakale ukuthi kusebenza kahle ngo-60% - 90%, kanti izimpawu ziyancipha ngeviki elilodwa nje.
2. Imithi: Ezimweni ezimbi kakhulu, udokotela wakho angase akunike imithi yokucindezeleka. Le mithi isiza ukugcina ibhalansi yamakhemikhali ebuchosheni, njenge-serotonin. Ungalokothi uthathe le mithi ngaphandle kweseluleko sikadokotela.
Umlayezo Wokuya Nawe Ekhaya
- I-SAD akuyona nje "ubuvila" noma "ukudabuka," iyisimo sezokwelapha esaziwayo.
- Isizathu esiyinhloko salokhu izinguquko kumakhemikhali obuchopho (ikakhulukazi i-serotonin) ezibangelwa ukuntuleka kokukhanya kwelanga.
- Izimpawu zayo eziyinhloko ukudabuka okuhlobene nesimo sezulu, ubuvila obukhulu, isifiso esinamandla sama-carbohydrate, kanye nokulala ngokweqile.
- Uma kunezimpawu ezincane, ukukhanya kwelanga ekuseni kanye nokuzivocavoca umzimba kunganele.
- Uma izimpawu zinkulu noma zithinta impilo yakho yansuku zonke, kubalulekile ukubona udokotela. Ungabi namahloni noma wesabe.
- Kunezindlela zokwelapha eziphumelela kakhulu kulokhu, njengokwelashwa okulula kanye nemithi.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho