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Ingabe WADABUKILE? Ungakufuna nini ukwelashwa kokuphazamiseka kwesizini

Ingabe WADABUKILE? Ungakufuna nini ukwelashwa kokuphazamiseka kwesiziniUkuphila kahle

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Ngabe kuyindaba yezinkinga zasebusika… noma okuthile okungathi sína ngokwengeziwe, njengokuphazamiseka kwenkathi ethile yonyaka?



Isifo se-Seasonal affective disorder (SAD) —esaziwa nangokuthi ukucindezeleka ngezikhathi ezithile zonyaka — sithinta cishe abantu abayingxenye yesigidi e-United States minyaka yonke, ngokusho kwe Umtholampilo waseCleveland . Kuvamise ukushaya ekwindla nasebusika, kepha kungenzeka nasezinyangeni zasehlobo.

Uma ushintsho kusizini lukushiye uzizwa uphansi, nansi indlela yokwazi ukuthi ungaluthola nini usizo.

Ngabe ukuphazamiseka kwesizini okuhlukile kuhluke kanjani ekucindezelekeni kwemitholampilo?

Yize abanye abantu bechitha ukucindezeleka okwenzeka ngezikhathi ezithile zonyaka njengokungenakuqhathaniswa nasebusika kuphela, kusalokhu kuyisifo sokucindezeleka kwemizwelo — kuvele nje kudalwe izinguquko ezikhathini zonyaka, kusho udokotela wezifo zengqondo wase-University of Missouri Health Care u-Arpit Aggarwal, MD.



Lapho uthola isiguli esinenkinga ethile yonyaka, abahlinzeki bezempilo yengqondo babheka ukuthi amaphethini wesizini ahlobana kanjani nezinguquko zakho zokuziphatha, imisebenzi, kanye nomoya ophelele.

[SAD] kungatholakala uma okungenani iziqephu ezimbili zokucindezeleka okukhulu (ngesiqephu ngasinye esihlala okungenani amasonto amabili) zenzeke eminyakeni emibili edlule, kusho uDkt. Aggarwal.

Ngamanye amagama, ukuthola ukukhathala, ukungathandi ukudla, noma amandla amancane izinsuku ezimbalwa ngesikhathi kungenzeka kungabi ukucindezeleka — kepha uma izimpawu zakho ziqhubeka noma zenzeka ngezikhathi ezithile ngezikhathi ezithile zonyaka, kungenzeka ukuthi ubhekene nokukhubazeka okwesikhashana.



Izimpawu zesifo sokuphazamiseka sonyaka

Akulula ngaso sonke isikhathi ukubona izimpawu zokucindezeleka kuwe, ikakhulukazi ebusika, lapho cishe wonke umuntu efuna ukuzimela nokuhlala embhedeni. NgokukaDkt. Aggarwal, lezi yizimpawu ezivame kakhulu zokudangala okukhulu okungenzeka nge-SAD:

  • ukuzizwa ucindezelekile noma udangele cishe nsuku zonke;
  • ukulahlekelwa intshisekelo ezintweni obukade uzijabulela;
  • ukulahlekelwa amandla noma isifiso sokudla;
  • ushintsho emikhubeni yokulala noma enkingeni yokulala;
  • ubunzima bokugxila;
  • ukuzizwa uvila noma uyaluza;
  • nemizwa yecala noma imicabango yokufa noma yokuzibulala.

Kubalulekile futhi ukuqaphela ukuthi ezinye izimpawu ze-SAD ziyahlukahluka kuye ngesizini.

Uhlobo oluvame kakhulu lokucindezeleka okwenzeka ebusika luvame ukuletha ukwanda kokulala nokudla, ukukhuluphala, namandla amancane, kusho u-Aggarwal, kanti ukudangala kwonyaka okwenzeka ehlobo kungabandakanya imizwa edabukisayo noma ecasulayo, ukulahlekelwa isifiso sokudla nesisindo, ukukhathazeka, nokuqwasha.



Ukuphazamiseka kokuphazamiseka kwesizini kubanga

Noma singazi kaningi ngakho, imizimba yethu ihambelana kakhulu nemvelo yethu. Lapho izinkathi zonyaka zishintsha, kanjalo nezinto eziningi ezisizungezile — okuyinhloko phakathi kwalezo zinguquko, noma kunjalo, inani lokukhanya kwelanga esikuthola nsuku zonke.

Ukutholakala kwelanga kunengxenye enkulu ekubangeleni ukucindezeleka ngezikhathi ezithile zonyaka, njengoba abantu abahlala kude nenkabazwe benethuba elikhulu [lokukhula] lokucindezeleka okwenzeka ngezikhathi ezithile zonyaka, kusho uDkt. Aggarwal. Izinguquko ekutholakaleni kwelanga zingathinta ama-hormone afana ne-serotonin ne-melatonin [kanye nesigqi sakho se-circadian. Ucwaningo olulodwa ithole ukuthi i-SAD ingenzeka lapho izitolo zikavithamini D ziphansi, mhlawumbe ngenxa yokwehla kokukhanya kwelanga.



Zonke lezi zinto ezinobungozi, nge Umtholampilo waseMayo , ingafaka isandla ku-SAD nokudangala kwasebusika: I-Melatonin ilawula izindlela zakho zokulala, kuyilapho i-serotonin iyikhemikhali yobuchopho ethinta imizwa. Inani elehlisiwe lalinye lingaqala iziqephu ezicindezelayo, njengokuphazamiseka kwewashi lomzimba womzimba wakho nenkambiso ejwayelekile.

Kuthiwani ngokucindezeleka kwehlobo, lapho kunokukhanya kwelanga okuningi? U-Aggarwal uthi kunombono wokuthi ukwanda kokubalwa kwempova kanye nokungezwani komzimba phakathi nentwasahlobo nehlobo kungadala i-SAD, yize kuyimbono engakaqondakali ngokugcwele.



Ngokuphawulekayo, kukhona nengxenye yezakhi zofuzo ku-SAD, okutholakale ukuthi isebenza emindenini — futhi ngeshwa, abanye abantu abanomlando wokudangala emndenini basengozini kakhulu kunabanye. Ngokwe- Isikhungo Sikazwelonke Sezempilo Yengqondo , abesifazane nabantu abadala, abantu abahlala kude ne-equator, nabantu abanomlando wokucindezeleka noma i-bipolar disorder bangathola i-SAD ngamazinga aphezulu.

Ukuthola usizo: Ukwelashwa kwezifo ezithinta isizini ezithile

Noma ukucindezeleka kwesizini kungahle kufike kudlule, asikho isidingo sokuhlupheka kuze kushintshe izinkathi futhi. Kunezinketho zokwelashwa eziningi ezitholakalayo zazo zonke izinhlobo zokudangala, njengokuthatha imishanguzo yokulwa nokucindezelwa nokuthola ukwelulekwa, ukwelashwa kokukhuluma, noma ukwelashwa kokuziphatha kwengqondo (CBT) okuvela kuchwepheshe ofanele wezempilo yengqondo.



Kukhona ngisho nokwelashwa okukodwa okunqunyelwe kuphela izinhlobo zonyaka zokucindezeleka: ukwelashwa okulula i-phototherapy. UDkt. Aggarwal uthi imvamisa umugqa wokuqala wokwelashwa kokudangala okwenzeka ngezikhathi ezithile zonyaka futhi ubandakanya ukuthola ukukhanya okukhanyayo ngemuva kokuvuka usebenzisa i-lightbox ekhethekile. Kubhekwa njengokuphephile futhi ingenziwa ekhaya nge imiphumela emibi emincane . Kungenzeka kungazisusi ngokuphelele izimpawu ezicishe zibe uhhafu wabantu abane-SAD, ngokusho kwe- Isikhungo Sikazwelonke Sezempilo Yengqondo . Kepha kungasiza ukuthuthukisa izimpawu, ikakhulukazi ngokuhlangana nezinye izindlela zokwelapha.

Abanye odokotela batusa isithasiselo sevithamini D ezigulini ezinamazinga aphansi wevithamini yelanga. Kepha, ucwaningo ekusebenzeni kwayo njengokwelashwa kunemiphumela exubile.

Ekugcineni, kubalulekile ukukhumbula ukuthi ukuzizwa udabukile noma ungaphefumulelwe izinsuku ezimbalwa phakathi nezinyanga zasebusika kungahle kube yinto ejwayelekile-kepha ubunzima bokusebenza, ukuzizwa ungenathemba, noma ukuba nemicabango yokuzibulala akulona.

Uma uzizwa udabukile isikhathi esingaphezu kwamasonto amabili ngesikhathi futhi uqala ukuphazamisa imisebenzi yakho yansuku zonke, kufanele ukhulume nodokotela wakho wokunakekelwa okuyisisekelo noma umhlinzeki wezempilo yengqondo ukuze abone ukuthi ngabe olunye usizo luyadingeka yini, uDkt Aggarwal weluleka.

Imikhuba yokulala enempilo, ukuvivinya umzimba nge-aerobic, kanye nokuhamba nsuku zonke konke kunomthelela omuhle kubantu abaphethwe yi-SAD. Kwezinye izimo, izidakamizwa zokucindezeleka zibonise ukuthuthukiswa okuphelele kwezimpawu.

Ukuthola eminye imininingwane ngokufuna usizo noma ukwelashwa kokudangala, vakashela i- Inhlangano kaZwelonke Yezempilo Yengqondo noma ushayele i- Ukusetshenziswa Kwezidakamizwa Nokuphathwa Kwezinsizakalo Zempilo Yengqondo ucingo losizo ku-1-800-662-USIZO. Uma wena noma omunye omaziyo ehlushwa imicabango yokuzibulala, shayela i- Inqubo Kazwelonke Yokuvimbela Ukuzibulala ngo-1-800-273-8255 noma vakashela igumbi eliseduze labezimo eziphuthumayo.