Akuzona zonke iibhokisi ezikhanyayo ezidibana neemfuno ezicetyiswayo zokuphatha iSAD
Kukho ezininzi iimveliso zebhokisi zokukhanya kwiimarike ezibiza ukuba zincede uncedo lwexesha elichaphazelekayo (SAD), kodwa nantsi oku kufuneka ukwazi ngaphambi kokuba uthenge ibhokisi elikhanyayo. Akuzona zonke iibhokisi ezikhanyayo ezidibana neemfuno ezicetyiswayo zokuphatha iSAD.
Yintoni i-Disorder Impact Disorder?
I-disad disorder disorder (SAD) luhlobo loxinzelelo olunxulumene neenguqu zonyaka - I-SAD iqalisa kwaye iphela malunga namaxesha afanayo ngonyaka.
Ukuba unjengabantu abaninzi abane-SAD, iimpawu zakho ziqala ekwindla kwaye ziqhubeke kwiinyanga zasebusika, ukuxubha amandla akho nokukwenza uzive ukhululekile. Ngaphantsi kaninzi, i-SAD ibangele ukudakumba entwasahlobo okanye ekuqaleni kwehlobo.
Unyango lwe-SAD lungabandakanya unyango olusisiseko (phototherapy), i-psychotherapy kunye neyeza.
Musa ukuxubha loo mvakalelo yonyaka nje nje yimeko ye "blues yasebusika" okanye i-funk yonyaka omele uyenzele yona. Thatha amanyathelo okugcina isimo sakho sengqondo kunye nesishukumiso esifanelekileyo kulo nyaka.
Kwiimeko ezininzi, iimpawu ze-SAD zivela ngexesha lokuwa kwexesha elide okanye ekuqaleni kwebusika kwaye ziyahamba ngexesha leentsuku zokushona kwelanga entwasahlobo nasehlobo. Nangona kunjalo, abanye abantu abanesimo esifanayo banempawu eziqala entwasahlobo okanye ehlobo. Kukho nawuphi na umzekelo, iimpawu ziqala ukukhanya kwaye zibe nzima ngakumbi xa ixesha liqhubeka.
Ukudakumba okukhulu
Ingxaki yexesha elichaphazelekayo yintlupheko yoxinzelelo olukhulu oluza kwaye luhamba ngokusekelwe kumaxesha.
Ngoko iimpawu zokudakumba okukhulu ziyinxalenye ye-SAD, njenge:
- Ndiziva ndixinezelekile kakhulu emini, phantse yonke imihla
- Ndiziva ndingenathemba okanye ndingenanto
- Ukuba namandla aphantsi
- Ukulahlekelwa ngumdla kwizinto owake wazinandipha
- Ukuba neengxaki zokulala
- Ukufumana utshintsho kwisondlo sakho okanye ubunzima
- Uziva ucecekile okanye utyhafile
- Ukuba nobunzima ukugxila
- Ukuba neengcamango zokufa okanye ukuzibulala rhoqo
Ukuwa kweNtshonalanga kunye neHlabathi
Iimpawu ezicacileyo ukusa kwebusika kwe-SAD, ngezinye iinkhathi kuthiwa ukuxinezeleka kwebusika, kunokubandakanya:
- Ukutshatyalaliswa
- Ukukhathala okanye amandla aphantsi
- Iingxaki zihamba nabanye abantu
- Ukunyanzeliswa kwemvelo ukulahlwa
- Unamandla, "uhola" eengalo nasemilenzeni
- Oversleeping
- Ukutshintsha ukutya, ngokukodwa ukulangazelela ukutya okuphezulu kwi-carbohydrates
- Ukutyeba kwakho
I-Spring kunye ne-Summer SAD
Izibonakaliso ezikhethekileyo kwixesha lehlotyana-ukuqala kwezifo ezichaphazelekayo, ngezinye iinkitha zibizwa ngokuba yixinzelelo, ziquka:
- Ukuxinezeleka
- Ingxaki yokulala (ukulala)
- Ukuhla ukusinda
- Ukutya okubi
- Ukuxhalazela okanye ukuxhalabisa
Ngaphambi kokuba Uthenge Ibhokisi lokuKhanya kwi-SAD
Ezi ziyimfuno eziphakanyiswe yiZiko loLondolozo lweNdalo (CET) lwe-bhokisi yokukhanya ebalulekileyo. Qinisekisa ukuba nayiphi na iyunithi oyithengayo idibana nale migaqo.
Uvavanyo lweZliniki
Ibhokisi lokukhanya oyithengayo kufuneka libe neenkcukacha kwizilingo zekliniki ezihlolisisiweyo zontanga ezixhasayo.
Isiphumo esaneleyo
Xa uhleli kumgama okhululekileyo kwibhokisi lokukhanya, kufuneka kukunikezele nge-10 000 yokukhanya. Gwema iimveliso ezingekhoyo okanye ezingaqinisekisiweyo.
Uluhlu lwe-UV
Izibane ze-Fluorescent kufuneka zibe nekratshi echanekileyo kwi-filters ngaphandle kweyingozi yemitha ye-ultraviolet (UV).
Ukukhanya okuMhlophe kuphela
Iibhokisi ezithumela ukukhanya okumhlophe zikhethwa ngaphezu kwezibane "ezipheleleyo" kunye nezibane eziluhlaza, ezinganiki naziphi na izibonelelo eziyaziwayo.
Ncitshisa iGlare
Ukuze kuncitshiswe i-glare, ukukhanya kufuneka kulandelwe ngaphantsi kwamehlo kwinqanaba.
Umlinganiselo owaneleyo
Ibhokisi elikhanyayo elincinci libhetele kuba iinyani ezincinane zentloko zingathatha amehlo ngaphandle kwendlela yokugula xa ibhokisi yokukhanya encinane isetyenzisiweyo.
Imbekiselo:
Clinical Mayo. Ixesha elichaphazelekayo lokugula. http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047