Ukuba unesifo sesifo sengqondo esibizwa ngokuba yi- Seasonal Impective Disorder , esiyaziwa ngokuba yiMeko enkulu yokuPhalaza ngeCandelo leNyaka, unokubandezeleka ngenxa yokuxinezeleka kuphela ngexesha elithile lonyaka. Uxinzelelo lwexesha lwenzeka ngokuphindaphindiweyo ngexesha lokuwa kunye nobusika, xa ixesha lokukhanya kwelanga liyehla, nangona lingawela kwezinye iipateni zonyaka.
Abaphandi bakholelwa ukuba ukungabikho kokukhanya okubonakalayo, ingakumbi kusasa, kungabangela lolu hlobo lokudakumba ngokukhupha isicengechunge somntu, esilawulwa ngukukhanya kokusingqongileyo okungena kwiso.
Uhlobo olona lungcono lonyango lwexinzelelo lonyaka lucatshangelwa ukuba luyonyango elulayo usebenzisa isicatshulwa sokukhanya esibizwa ngokuba ibhokisi elikhanyayo . Ulwaphulo lokukhanya lujoliswe ekunyuseni ukukhanya komntu ekukhanyeni ukuze kulungiswe kwakhona isigqirha sabo se-circadian.
Ngokufanelekileyo, kukulungele ukufuna ukhokelo lweengcali zempilo yengqondo xa ufumana uxinzelelo lwebusika, ngokukodwa ukuba ludla okanye luhamba neengcinga zokuzibulala. Ukongeza, i-inshorensi yempilo ngokubanzi ihlanganisa iindleko zebhokisi elikhanyayo eliye lacetyiswa ngugqirha wakho. Nangona kunjalo, i-prescription ayifuni ukuthenga ibhokisi elikhanyayo; kwaye, ukuba uxinzelelo lwakho ludla ukuba lube lumnene ukuya kumodareyitha ungathanda ukuthenga ibhokisi elikhanyayo kwaye uphathe kakubi ubusika bakho busika.
Indlela yokusebenzisa ibhokisi lokukhanya
Ibhokisi elikhanyayo elifanelekileyo, ngokubhekiselele kwiziko le-Environmental Therapeutics yile:
- Unika i-10,000 lux lux.
- Uye wahlola uvavanyo lweklinikhi ukuqinisekisa ubungakanani balo.
- Ngaba i-UV ifayile yokucoca imilayezo eyingozi.
- Kukhanya okumhlophe. (Nangona kukho iiyunithi ezibonelela ngokukhanya okwesibhakabhaka kuphela, akukho nzuzo eqinisekisiweyo kunye neebhokisi ezikhanyayo kwaye kukho umngcipheko wokuba unokuba negalelo kwi-macular degeneration. kunye nokude kwaziwa ngakumbi malunga nokukhuseleka kokukhanya okomvu.)
- Ukunciphisa i-glare ngokucwangcisa ukukhanya kwehla kwinqanaba.
- Ngaba ubukhulu obukhulu ngokwaneleyo ukuba ukunyakaza kwentloko encinci akuthathi amehlo kwinqanaba lokunyanga.
Ukusebenzisa ibhokisi lokukhanya kuquka ukuhlala phambi kwayo ixesha elichanekileyo (30 ukuya ku-90 liqhelekileyo) ngamehlo ayibhekene nayo, kodwa engakhangeli ngqo kuyo. Uphando lubonisa ukuba kusasa kusenokwenzeka ukuba lixesha elihle lokunyanga okulula. Ibhokisi elikhanyayo lenzelwe ukubonelela ngezinga elifunekayo le-lux xa amehlo akho asemgama othile ukusuka kuyo, ngoko uya kufuna ukuqiniseka ukuba usemgangathweni ofanelekileyo wokufumana umphumo ongcono wokuphulukisa. Uyakwazi ukwenza ezinye izinto ezifana nokufunda okanye usebenza kwikhomputha yakho ngeli xesha ukuba unqwenela ukuba ukukhanya kungene emehlweni akho kungakhathaliseki ukuba ubheka ngapha nangaphi ujongene nebhokisi lokukhanya. Ixesha elifanelekileyo lokuqala unyango lokukhanya lisekuqaleni kwexesha xa iimpawu zakho kuqala ziqala ukukuchaphazela. Unokudinga ukuqala ngomthamo ophantsi ekuqaleni kwexesha, ukwandisa ukukhanya kwakho kwansuku zonke ekukhanyeni njengoko ixesha liqhubeka kwaye iintsuku ziba mfutshane.
Ukuba ulwaphulo olumandla lusebenza kuwe, unokuziva ulula kakhulu, uhlaziye kwaye unamandla.
Iinqwenela ezinamandla kunye neeminqweno ze-carbohydrate ezidla ngokuxhomekeke kwixinzelelo zasebusika zingaba ngaphantsi. Ukucinga kunye nokwenza izigqibo kunokuba lula. Ukuzivocavoca kunye neminye imisebenzi yomzimba inokubangela umdla ngakumbi.
Nangona iziphumo zihluka ukusuka kumntu ukuya kumntu, ngokuqhelekileyo abantu baya kuqala beziva bebhetele kangangeentsuku ezimbini ukuya kwezine emva kokuqala unyango, nangona kungathatha ixesha elide.
Iimiphumo zangaphandle
Abanye abantu banokufumana imiphumo emibi kwiphilisi yokukhanya, ingakumbi ukuba idosi yabo iphezulu kakhulu. Ukunciphisa ixesha ohlala kuyo phambi kwebhokisi lokukhanya kufuneka linyamekele ezi ngxaki.
Iziphumo ezinokuthi zibandakanye:
- Intloko
- Eyestrain
- Ukutshatyalaliswa
- Ukuxhalabisa
- Ukungasebenzi
- Ukulala
- Isisu esimoshakele
- Ukukhathala
- Amehlo aname
- Iindinyana ezimanzi kunye nezono
- Ukusabela kwendlela yokuguqula umthunzi wesikhumba
Imithombo
CET.org . IZiko loLondolozo lweNdalo. Kufumaneka: Novemba 23, 2015.
URosenthal, uNorman E. Winter Blues: Yonke into oyifunayo yokubetha i-Disord Disorder Disorder. IQinisekiso yesine. INew York: I-Guilford Press, ngo-2013.