Amathiphu okusinda ekubhekaneni nokudangala kweholide

Ukuphila kahle

‘Lesi yisikhathi sokuba yinhlekisa, kodwa empeleni, abantu abadala abangama-88% bazizwa becindezelekile ngesikhathi esimnandi kakhulu sonyaka, ngokusho Ucwaningo lwango-2018 . Ngaphezu kuka-60% walabo abavunyelwe enye inhlolovo kubhekwe ukugubha isikhathi samaholide njengokucindezela ngandlela thile noma okucindezela kakhulu. Ngakho-ke, yini ebangela ukucindezeleka kwamaholide?

Enye yezinto ezinzima kakhulu ngamaholide umqondo wokuthi kufanele sibe 'neholide eliphelele,' kusho USheela Raja, Ph.D. , isazi sokusebenza kwengqondo somtholampilo esinamalayisense kanye noprofesa ohlangene e-University of Illinois eChicago. Abantu abaningi bakhathazeka ngokuthi abanayo imali eyanele abangayisebenzisa ekuthengeni izipho, ukuthi kungenzeka ukuthi abekho emicimbini emnandi, noma ukuthi ubudlelwane bomndeni babo bungaphazamiseka. Uma usuvele ulwa nokukhathazeka noma ukudangala, ungazizwa sengathi wonke umuntu uba nesikhathi esimnandi futhi kukhona okungahambi kahle noma okungalungile ngawe ngoba uzizwa ucindezelekile.

UGail Saltz, MD , uyavuma futhi uyanezela ukuthi abanye abantu bangazizwa bedabukile ngalesi sikhathi sonyaka ngenxa yosizi (njengokulahlekelwa abantu obathandayo noma ukuphela komshado noma ubudlelwano) noma udaba lwezinto eziphilayo olwenzeka ngokushintsha kwezinkathi. Kukhona iqiniso elilula lokuthi kusebusika futhi nezinsuku zifushane ngenxa yokukhanya kwelanga okuncane, okuthinta imizwa yabantu abaningi, uyaqhubeka, ebhekisa esimweni sesiyaluyalu se-affective disorder (SAD), uhlobo lokudangala oluvame ukuqala ngasekupheleni kokuwa nokuphakama ngesikhathi sentwasahlobo.

OKUSHIWO: Ingabe WADABUKILE? Ufuna nini ukwelashwa kokucindezeleka okwenzeka ngezikhathi ezithile zonyaka

Izimpawu ezivamile zokudangala kweholide

Ngenkathi izimpawu zokudangala kweholide zehluka kuye ngomuntu, ezinye izinkomba ezijwayelekile zifaka:

• Ukuzizwa ngidabukile, nginesizungu, futhi ngingenathemba cishe usuku lonke
• Izinguquko emaphethini wokulala (ukuthola ubunzima bokulala, ukulala, noma ukulala ngokweqile)
• Izinguquko kokudla (imvamisa ukudla kakhulu nokulangazelela ama-carbohydrate, kepha ukulahleka kwesifiso kungenzeka)
• Ukuzizwa ungahlaliseki, uthukuthele, unecala noma ucasukile
• Kunzima ukugxila
• Ukuphelelwa yintshisekelo emisebenzini evame ukukunika injabulo
• Ukukhathala (ukulahlekelwa amandla) yize ulala ngokwanele

Lolu akulona uhlu oluphelele lwezimpawu. Uma ucabanga ukuthi wena noma othandekayo kungenzeka ukuthi ucindezelekile, khuluma nodokotela wakho.

Izindlela ezi-6 zokugwema ama-blues eholide

Bobabili uRaja noDkt.Saltz banikela ngamasu ayisithupha okuphila angasiza ekuzameni ukudabuka futhi avimbele ukucindezeleka ngesikhathi samaholide.

1. Dedela ukuphelela.

URaja wabelane ngendaba yomngani obhake ikhekhe elingavuki, ngakho-ke uthathe isinqumo sokuphaka ikhekhe njenge-pudding esikhundleni sakhe embuthanweni wakhe weholide-futhi kwavela ukuthi kwaba ngumdumo. Isimo sakhe sengqondo sasiyikho konke, uyachaza. Zama ukuzikhumbuza ukuthi izinkumbulo ezinhle kakhulu azihlangene nokuphelela — futhi konke akuhlangene nabantu abaseduze kwakho.

Shintsha okulindele.

Lokhu kuhilela ukuhlela kabusha imicabango yakho, kuphakamisa uDkt. Saltz. Inyanga kaDisemba ayilingani nenjabulo ezenzakalelayo, ngakho-ke asikho isidingo sokulindela okuningi kuwe, uyachaza. Zinike imvume yokuba nale mizwa.

3. Namathela esimisweni esinempilo.

Kubalulekile ukwenza izinto ezisiza ukuthuthukisa imizwa, njengokuzivocavoca imizuzu engama-30 kuye kwengama-40, kathathu kuye kane ngesonto, kanye nokugcina uhlelo lokulala olujwayelekile, kusho uDkt. Saltz. Futhi, gcina uphuzo oludakayo lubuncane ngoba lesi siphuzo sihlukaniswa njengesicindezelayo.

4. Xhuma nabanye.

Uma isizungu siyinkinga, impendulo yabantu abaningi ngokushesha iwukuba bazingele nangaphezulu, kepha empeleni, okuphambene nalokhu kuyasiza, kusho uDkt. Saltz. Usikisela ukuthi wenze umzamo wokuxhumana nabanye, noma ngabe lokho kusho ukuya esitolo sakho sendawo sekhofi ukuqala ingxoxo nomuntu ongamazi onobungane noma ukuvakashela umngane wakho ohlala kude.

Bobabili yena noRaja basikisela ukuthi bavolontiye ngesikhathi samaholide. Ukusiza abanye abaswele kusisiza ukuthi sibe nombono, futhi kusisize sizizwe sinokuthile okuhle esingakunikela emhlabeni, okungaba lusizo olukhulu ekulweni nemizwa yokudangala nesizungu, kusho uRaja.

5. Nciphisa isikhathi sakho ezinkundleni zokuxhumana.

Kusukela iningi labantu ku Facebook futhi Instagram bathambekele ukuthumela izikhathi zabo ezijabulisa kakhulu, ukuskrola izithombe eziningi zephathi nezamaholide kungakhuphula ukudabuka kwakho. Futhi uma unesimo sempilo yengqondo, ungahle ube sethubeni lokucabanga ukuthi wonke umuntu unempilo 'ephelele' futhi nguwe wedwa olwa nobunzima, kusho uRaja.

6. Prakthiza ukubonga.

Usuku ngalunye, thola okungenani into eyodwa empilweni oyibongayo bese ukhetha ukubhala encwadini noma uzisho ngokuzwakalayo kuwe. Kungaba yinto encane, ngokwesibonelo, ‘Ngiyathanda ukuthi othile esitolo athenge ukuthi ngiqhubeke nolayini namuhla,’ kusho uRaja.

Ungalufuna nini usizo lochwepheshe mayelana nokudangala kweholide

Uma unemicabango yokuzibulala noma uma ukucindezeleka kwakho kuthikameza amandla akho okusebenza, bheka uchwepheshe wezempilo yengqondo ngokushesha, kunxusa uDkt. URaja uyanezela ukuthi uma unenkinga yokudla, ukulala, ukuya emsebenzini, noma uma ulahlekelwa intshisekelo ngempilo futhi lezo zimpawu zihlala isikhathi esingaphezu kwesonto elilodwa kuya kwamabili, kufanele uthole usizo.

Cabanga ukucela udokotela wakho oyinhloko ukuthi adlulisele kudokotela wezengqondo noma kudokotela wezifo zengqondo. Isazi sezempilo yengqondo sikulungele ukuhlola izimpawu zakho ukuze sicacise ukuthi ngabe uphethwe yi-blues uma kuqhathaniswa nokudangala, nokuthi ngabe isimo sakho sidinga ukwelashwa nemithi, kuqhubeka uDkt. Saltz. Ukwethulwa kokudangala kuzovamise ukusho ukuthi imuphi umuthi okhethwe kwazise imishanguzo iyahluka kancane - kepha nginga hhayi yenza imithi ngaphandle kokwelapha, uthi.

Umhlinzeki wezempilo yengqondo futhi uzobheka umlando wakho wezokwelapha nomlando wezempilo yengqondo yomndeni wakho ngaphambi kokuyalela ukwelashwa. Kunemithi eminingi ephumelelayo yokwelapha ukucindezeleka — ngesikhathi samaholide nonyaka wonke — njenge: selective serotonin reuptake inhibitors (SSRIs), serotonin kanye ne-norepinephrine reuptake inhibitors (SNRIs), ama-tricyclic antidepressants, nama-atypical agents.

Ukwelashwa okulungile kungasebenza kakhulu ekususeni ukudangala kwamaholide nokwenza ngcono ikhono lakho lokusebenza ekhaya nasemsebenzini. Sebenza nodokotela wakho ukuthola inhlanganisela yokwelashwa nemithi ekusebenzelayo. Ngalezi zinyathelo, uzovalelisa ekucindezelekeni okweqile, futhi ungabuyela ekujabuleleni yonke imikhosi elethwa yisizini.