Kwabanye, isikhathi semvula kanye nesikhathi esibandayo yisikhathi senjabulo enkulu. Bathanda ukuba nemindeni yabo futhi bajabulele ukudla okufudumele. Kodwa kwabanye, lesi sikhathi sonyaka siwumthwalo osindayo. Njengoba izinsuku zincipha futhi ilanga liba buthaka, bazizwa sengathi injabulo yabo iyancipha kancane kancane. Ingabe nawe uzizwa ngendlela efanayo? Khona-ke lesi sihloko sizoba sibaluleke kakhulu kuwe.
Kuyini lokhu 'ukucindezeleka kwesikhathi sasebusika' (SAD)?
Kalula nje, i-Seasonal Affective Disorder (SAD) yisimo sengqondo esenzeka ngezikhathi ezithile zonyaka, ikakhulukazi phakathi nezinyanga zasebusika lapho ilanga lincane khona kanye namahora okukhanya kwelanga amafushane. Akuyona nje umuzwa wokudabuka. Abanye abantu banokucindezeleka unyaka wonke, kodwa kuba kubi kakhulu ngalesi sikhathi. Kwabanye, kungaba nzima kakhulu futhi kungafika ngesimo sokucindezeleka okuncane noma umuzwa wokudinwa obizwa ngokuthi "ukudumala kwasebusika."
Ochwepheshe bakholelwa ukuthi imbangela eyinhloko yalesi simo ukuncipha kokuchayeka elangeni lemvelo . Lokhu kubangela izinguquko ekulinganisweni kwewashi lomzimba wethu kanye namakhemikhali athile ebuchosheni (isibonelo, i-serotonin ne-melatonin). Lokhu kuthinta isimo sethu sengqondo, ubuthongo, kanye nomsebenzi.
| Izimpawu ezivamile ze-SAD | |
|---|---|
| Ukukhathala okukhulu | Ukuzizwa ubuthakathaka kangangokuthi awukwazi ngisho nokuvuka embhedeni ekuseni. |
| Ukulala kakhulu | Ukuzizwa ulele usuku lonke, noma ngabe ulala amahora amaningi kunokujwayelekile. |
| Ubunzima bokugxila | Ukungakwazi ukugxila ngesikhathi usebenza noma ufunda. |
| Ukwanda kwesisindo | Ikakhulukazi ukulangazelela ama-carbohydrate namaswidi, okuholela ekukhuluphaleni. |
| Ukuzihlukanisa emphakathini | Ukulahlekelwa isithakazelo sokuhlangana nabangani nokuya emicimbini nokuzama ukuba wedwa. |
Into engcono kakhulu ukuthi, uma sinakekela izinto ezincane ngaphambi kokuba lezi zimpawu zivele, singayilawula le nkinga.
Yini okufanele siyenze ukuze siphume kulesi simo?
Kunezinto ezimbalwa ongazenza ukuze ubhekane nalokhu. Kulungile, ake sibone ukuthi ziyini.
Okokuqala, bona udokotela wakho.
Into engcono kakhulu ongayenza uma uqala ukuzwa lezi zimpawu ukubona udokotela womndeni wakho. Uma usuvele welashwa ukucindezeleka, udokotela wakho anganquma ukuthi udinga yini ukushintsha ukwelashwa kwakho. Uma umusha kulesi simo, udokotela wakho angakusiza ukuthi wakhe uhlelo lokwelashwa olukufanele. Ungalokothi uzame ukwenza izinqumo wedwa.
Yiziphi izindlela zokwelapha onazo?
Kunezindlela eziningana zokwelapha eziphumelelayo ze-SAD.
- Ukwelashwa Okukhanyayo: Ukwelashwa kuhilela ukuhlala phambi kokukhanya okuklanyelwe ngokukhethekile.
- Imithi yokucindezeleka: Imithi ethathwe ngomuthi kadokotela.
- Ukwelashwa Ngengxoxo: Ukukhuluma nomeluleki noma udokotela wezifo zengqondo ukuze akusize uxazulule imizwa yakho.
- I-Melatonin hormone: Ukuphathwa kwangaphandle kwe-hormone elawula ukulala nokuvuka komzimba.
Ungasebenzisa eyodwa noma ngaphezulu yalezi ndawonye ukuthola indlela esebenza kahle kuwe. Lokhu kufanele kwenziwe ngokubambisana nodokotela wakho.
Ukuphulukisa ngokukhanya: Ake sifunde okwengeziwe mayelana nokwelashwa ngokukhanya
Lokhu kwelashwa kuyindlela eyinhloko nephumelela kakhulu ye-SAD. Kalula nje, kuhilela ukufaka ukukhanya okwenziwe esikhundleni sokukhanya kwelanga okuncishisiwe.
- Thola ukukhanya kwelanga kwasekuseni: Noma nini lapho kungenzeka, vuka ekuseni kakhulu bese uphuma uyohambahamba. Ngisho noma ekuseni kubanda, ukukhanya kwemvelo kuhle kakhulu esimweni sakho sengqondo.
- Khulisa ukukhanya ekhaya lakho: Yenza ikamelo elilodwa ekhaya lakho libe "igumbi lelanga." Lokho kusho ukuvula amafasitela, ukudweba amakhethini anombala okhanyayo, nokuvula ukukhanya okuningi ngangokunokwenzeka.
- Amabhokisi Okukhanya:Lawa amadivayisi akhethekile angathengwa ku-inthanethi. Udinga ukuhlala phambi kwaleli bhokisi lokukhanya isikhathi esithile nsuku zonke, njengoba kuqondiswe udokotela wakho. Ikakhulukazi, ukuziveza ekukhanyeni cishe isigamu sehora ekuseni kusebenza kahle kakhulu. Ngaphambi kokuthenga idivayisi enjalo, qiniseka ukuthi uthintana nodokotela wakho.
Ezinye izinto eziwusizo
Ngaphezu kokwelashwa, ungabhekana nalesi simo kahle ngezinguquko ezincane ongazenza endleleni yakho yokuphila.
Qaphela i-sweet tooth yakho.
Abantu abaningi abane-SAD bafisa ukudla okumnandi, okunesitashi (ama-carbohydrate alula). Nakuba lokhu kungakunika amandla okwesikhashana, kungokwesikhashana nje. Ekugcineni, kuzoholela ekukhuleni kwesisindo kuphela. Ngakho-ke, zama ukunciphisa ushukela, isinkwa, namabhisikidi bese udla ama-carbohydrate ayinkimbinkimbi kakhulu njengokusanhlamvu okuphelele, imifino, amazambane, namazambane amnandi, kanye nokudla okunamaprotheni amaningi .
Hlala kude nezinto ezikukhathazayo.
Ukulalela nokubuka izindaba ezidabukisayo usuku lonke akukuhle empilweni yakho yengqondo. Ngakho-ke nciphisa isikhathi osichitha ubuka futhi ulalele izinto ezinjalo. Kunalokho, bukela i-movie ejabulisayo nekhuthazayo noma ufunde incwadi enhle.
Xhumana nabanye, khuthala.
Uma uzizwa udangele, ungase ufune ukuhlala ekhaya ungakhulumi namuntu. Kodwa kufanele usebenzele ukulwa nalowo muzwa esikhundleni sokuwuvumela ukuthi ukwenze uzizwe udabukile.
Zicabangele, "Ngisho noma ngizizwa sengathi angikwazi, ngizokwenza lokhu," bese ushayela umngane ucingo, uphume uyohambahamba ngaphandle, noma uhlanganyele emsebenzini owuthandayo.
Kukhona ukuxhumana okukhulu phakathi kwezinga lomsebenzi wakho kanye nesimo sakho sengqondo. Uma usebenza, uzozizwa ungadabuki futhi ungakhungatheki ngokuzenzakalelayo. Akunandaba ukuthi kuyinto encane, into ebalulekile ukuqala.
Umlayezo Wokuya Nawe Ekhaya
- Uma isimo sakho sengqondo sishintsha ngesikhathi sobusika, okukwenza uzizwe udangele noma unesithukuthezi, akuvamile. Kungaba yisimo esibizwa ngokuthi i-Seasonal Affective Disorder (SAD).
- Uma nje lezi zimpawu ziqala, bona udokotela wakho ukuze akunike iseluleko. Ungazami ukuzelapha.
- Thola ukukhanya kwelanga kwasekuseni okuningi ngangokunokwenzeka. Lokho kuyindlela yokwelapha yemvelo engcono kakhulu. Khuluma nodokotela wakho mayelana nokwelashwa kokukhanya.
- Hlala umatasa. Ukuzivocavoca kuthuthukisa imizwa yakho. Ngisho noma uzizwa uthanda, zama ukwenza into encane.
- Yidla ukudla okunomsoco, unciphise ukudla okumnandi nokudla okunofulawa. Futhi, hlala uxhumene nabangani nomndeni.
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