Abasetyhini abaninzi bafumana amaxesha athile ebusika busika. Kodwa xa kunamaxesha amaninzi kwaye kubonakala ngathi kwenzeke ngokuphindaphindiweyo ngexesha lokuwa neenyanga zasebusika, unokuba ne- disorder disorder disorder (SAD). Ukuba oku kufana nawe, ungakhathazeki. I-SAD iyinto eqhelekileyo-kwaye iyaphathwa ngoncedo lwezibane zelanga.
Iimpawu
I-SAD ichaphazela ukuqikelelwa kwezigidi ezingama-35 zaseMerika kwiiyure ezihlukeneyo.
Phakathi kwezi, ubuncinane ubuninzi bezigidi ezili-10 bafumana ukuphazanyiswa okukhulu ebomini babo ngenxa yeengxaki zonyaka. Abo bafuna ukuchaphazeleka yi-SAD kubandakanya abantwana, abaselula kunye nabasetyhini. Enyanisweni, iipesenti ezingama-75 ukuya kuma-80 zalabo abahluphekayo kwi-SAD ngabasetyhini. Ukuba unayo nayiphi na le mpawu ngexesha leendoda ezigalubileyo ezibandayo, ingaba yi-SAD:
- Ukungabikho kwamandla kubandakanywa ukukhathala okwandayo, isidingo sokwanda nokulala.
- Ukwandisa ukutya, ukufumana ubunzima obunzima kunye nokwenyuka kokuthanda iswekile kunye ne-carbs.
- Ukurhoxiswa kubahlobo nakwiintsapho, iingxaki zobudlelwane, ukulahleka kwe-libido kunye nexhala.
- Iingxaki ngokugxila okanye ukugxila kwiintlobo ezahlukeneyo zemisebenzi okanye emsebenzini.
- Ukwanda kweempawu ze-premenstrual syndrome (PMS) okanye isifo se-dysphoric dismenstrical (PMDD).
- Ukuziva ucinezelekile ngexesha lokuwa kunye nobusika.
Ukuba unokudandatheka okukhulu kunye ne-SAD, kuyimfuneko ukuba ufumane ukuvavanywa kweempawu zakho ukwenzela ukuba uhlaziyo olufanelekileyo lwenziwa.
Nangona iimpawu zokudakumba okukhulu zihamba ngokusasa ukususela ekuseni kuze kube sebusuku, ubunzima beempawu ze-SAD, ezifana nokudandatheka kunye nokukhathala, ukwanda kwimihla.
Yintoni ebangela iNgxaki yexesha elichaphazelekayo?
Indawo ohlala kuyo yinto ebalulekileyo ekuqwalaseleni ngayo: abantu abahlala kwimimandla ekumntla enyakatho ye-Northern hemisphere okanye kwimimandla engaphantsi kwe-Southern hemisphere banamathuba okuba bafumane i-SAD.
Iiyure zomncinci zentsuku kunye nexabiso elincitshisiweyo elangeni kwi-retina lenza i-SAD. Oku kungenxa yokuba ukukhanya kwelanga kwandisa imveliso yomzimba we-serotonin, i-neurotransmitter eyanceda ukulinganisela kwemizwa, kunye namazinga akhulayo e-melatonin, i-hormone elawula ubuthongo kunye neemeko zayo. Ngokubambisana, oku kuguquka kwexesha kubangele ukuphazamiseka kwexesha elichaphazelekayo kwabanye abantu.
Ukunyangwa Ngonyango Lonyango
Ukuba u-SAD, ugqirha wakho unokumisela amagqirha okanye akuthumele kumgqirha. Enye inketho yonyango elincinci. Unyango olukhethiweyo lwe- SAD, ulwaphulo olulula lusebenza kakuhle kwi-60 ukuya kuma-80 ekhulwini lwezigulane, kwaye ininzi ibona ukuphucuka okukhulu phakathi kweentsuku ezine ukuya ezintlanu.
Iibhokisi zokukhanya ezikhethekileyo, ezenzelwe ukwelashwa okulula, zingathengwa kwiindawo ezininzi zokuthengisa kunye ne-intanethi. Ukuze usebenze ngokufanelekileyo, isibane kufuneka sibe nesilinganisi samandla ubuncinane ubuncinane be-10,000 lux, esilingana nezihlandlo ezimashumi amahlanu ukuya kwemashumi ukukhanya okuqhelekileyo kwikhaya lakho okanye kwi-ofisi. Izibane ze-SAD kufuneka zisetyenziswe imihla ngemihla ngexesha lexesha eliphambili apho le ngxaki ivela khona. Ukuba unyango olusebenzayo, kuya kufuneka uhlale phambi kwelanga lesibane sokunyanga ukukhanya ukusuka kumzuzu engama-30 ukuya kwiiyure ezimbini ngosuku.
Uza kubona i-lightbox ibonakala ngokukhawuleza, ngoko kuzama ukujonga ngqo kuyo.
Zama ukufunda, ukubukela iTV, ukusebenza kwikhompyuter yakho, okanye nantoni na into onokuyenza xa uhleli.
Nangona abaninzi abantu bakhetha ukusebenzisa izibane zabo xa bevuka ekuseni, unokwenza njalo ngokuhlwa. Ixesha okhethayo ukwenza unyango lwakho lwengxaki yexesha elichaphazelekayo lusekelwe kuwe kunye nexesha leentsuku ovakalelwa kukuba liyasebenza kakhulu. Unokufumana kukunceda ukusetha i-timer ngokuzenzekelayo ukuqala isibane kwiiyure ezimbini ngaphambi kokuba uvuke ukuze udale ukuphuma kwelanga.
Ulwaphulo olulula lunokukunceda uphile ubomi ngokugqithiseleyo ekuwa nasebusika, kunokuba ufike nje ude ufike kwi-spring.
Ukunciphisa okanye Ukukhusela iimpawu ze-SAD
Iingcebiso ezilandelayo ziyanceda izigulane ezithile ezichaphazelekayo ngengxaki yonyaka:
- Yidla ukutya okunamafutha aphantsi okubandakanya inani elaneleyo leprotheni, kodwa kungekhona inani elincinci leprotheni. Kufuneka uchithe iswekile kunye ne-carbs ngangokunokwenzeka.
- Abanye bafumana ukuthatha iivithamini eziqulethe i-magnesium, i-B eyinkimbinkimbi kunye neemaminerali.
- Ukupheliswa kwe-caffeine kunokukunceda. Khumbula i-caffeine ininzi ye-sodas, ikhofi, itiye kunye necolethi.
- Ukwandisa umlinganiselo wakho wokusebenzisa umzimba kwandisa izinga lakho le-dopamines, kunye nezinga lakho lamandla. Izindlela ezilula zokuphumeza umsebenzi owandisiweyo kwimpilo yakho yemihla ngemihla ziquka ukuhamba, ukugijima, kunye ne-aerobics.
- Ukuba icala lakho le-SAD lincinci, zama ukunyusa ukukhanya ekhaya lakho - shiya izibane endaweni yokuba uhlale ubenqamle ukuba unciphise ibhajethi yakho yomsebenzi. Kwaye nanini na ilanga langaphandle, ukuchitha ixesha elide ngaphandle kudla ngokunceda.
Ungakulibala ukubona uqeqesho lwenkonzo yakho yempilo ukuba iimpawu ze-SAD okanye ukuxinezeleka kubangela iingxaki kubomi bakho bobuqu okanye ubunobomi. Ukongeza kwonyango lokukhanya, bobabini abachasayo kunye neengcebiso zisoloko zisebenza ngendlela efanelekileyo yokuphatha ingxaki yexesha elichaphazelekayo.