I-seasonal affective disorder yisimo esibonakala ngokuqala kokucindezeleka ngesikhathi sekwindla sekwephuzile nasekuqaleni kwezinyanga zasebusika lapho kunokukhanya kwelanga okungokwemvelo okuncane. Lokhu kucatshangwa ukuthi kwenzeka lapho isigqi somzimba sansuku zonke singavumelani ngenxa yokuncipha kokuchayeka elangeni.
Abanye abantu abahlushwa ukucindezeleka unyaka wonke baba kubi kakhulu ebusika, kanti abanye bacindezeleka kuphela phakathi nezinyanga ezibandayo nezimnyama. Ngisho nocwaningo lubonisa ukuthi phakathi nezinyanga zasehlobo, okucebile ngokukhanya kwelanga nokufudumala, bambalwa kakhulu abantu abahlushwa noma ikuphi ukuphazamiseka kwengqondo. Abanye ochwepheshe bathi ukuphazamiseka kwesizini kuthinta kufikela ku-3% wabantu base-US, noma abantu ababalelwa ezigidini eziyi-9, kanti abanye bahlangabezana nezinhlobo ezithambile zokucindezeleka ebusika.
Ngakho-ke, ukuwohloka kwemizwa ekwindla nasebusika akuwona nje umcabango, kodwa ukugula kwangempela?
Impela. Lokhu “kucindezeleka kwasebusika” kwabonakala okokuqala ithimba labacwaningi be-National Institute of Mental Health ngo-1984. Bathola ukuthi lokhu kuthambekela kwenzeka ngezikhathi ezithile zonyaka futhi izinguquko zenzeka ngamazinga ahlukahlukene, ngezinye izikhathi ngamandla alinganiselwe, ngezinye izikhathi nokushintshashintsha kwemizwa okukhulu.
- Isifiso sokulala kakhulu
- Ukukhathala emini
- Ukuthola isisindo esiningi
- Ukuncipha kwentshisekelo emisebenzini yomphakathi
I-syndrome yenzeka kaningi kubahlali bezindawo ezisenyakatho. Ngenxa yezici ze-hormonal, abesifazane bahlushwa ukuphazamiseka kwenkathi kaningi kunamadoda. Kodwa-ke, ukucindezeleka kwesizini kuncipha ngemva kokunqamuka kokuya esikhathini kwabesifazane.
Ingabe kufanele ngiphuze ama-antidepressants?
Ungaqala ukuthatha ama-antidepressants noma ukhuphule umthamo osuvele uwuthatha, uma udokotela wakho ebona kufanelekile. Kodwa kungcono ukucela udokotela wakho ukuthi ahlole isimo sakho. Ucwaningo olushicilelwe ku-Biological Psychiatry luthole ukuthi ukuphuza imithi ekwindla ngaphambi kokuqala kokudangala kwesizini kungasiza. Ezifundweni ezintathu ezihlukene, iziguli ezine-affective disorder zonyaka zathatha ama-antidepressants kusukela ekwindla futhi zaba nokucindezeleka okuncane ekwindla sekwephuzile nasekuqaleni kobusika uma kuqhathaniswa nalabo abangazange.
Ngabe ngidinga ukuya kumaseshini we-psychotherapy ebusika?
Kunjalo, ungaya kudokotela wengqondo ukuze ugcine impilo yakho yengqondo isesimweni esihle. Kodwa kunomunye umqondo, ongabizi kakhulu futhi osebenziseka kakhudlwana abanye abelaphi abaqhamuke nawo. Yenza “umsebenzi wesikole wasekhaya” ohlanganisa ukugcina ijenali yemizwa ukuze ubone lapho isimo sengqondo esibi senzeka, sihlaziye bese uzama ukuhlola bese ushintsha imicabango yakho engemihle. Zama ukunciphisa ukuthambekela kokucindezeleka. Yenza umzamo wokuyeka "ukugcona" - ukweqa isigameko esicasulile noma ukushiyeka kwakho - zonke izinto ezikwenza uzizwe ubi kakhulu.
Kukhona yini okunye okungenziwa?
Ukwelashwa okukhanyayo kubonakale kusebenza ngempumelelo ekwelapheni ukudangala kwesizini. Ingahlanganiswa ne-psychotherapy evamile kanye nezithasiselo ze-melatonin, ezingasiza ukuvumelanisa iwashi lomzimba.
Kodwa ukuze ungaphendukeli ezinyathelweni ezinjalo (futhi ungabheki ihhovisi lezokwelapha elilula edolobheni lakho), thola ukukhanya kwelanga okungokwemvelo okwengeziwe, noma kungenalo okuningi. Phuma ngaphandle kaningi, ugqoke ngokufudumele futhi uhambe. Kuyasiza futhi ukugcina imicimbi yokuzijabulisa nokuxhumana nabangane.
Umsebenzi womzimba, njengoba wonke umuntu azi, usiza ukukhulula amahomoni amaningi enjabulo. Futhi yilokhu okudingayo ebusika. Futhi, ukuvivinya umzimba kuqinisa amasosha akho omzimba.
Ochwepheshe abaningi batusa ukudla okunokudla okwanele kwe-carbohydrate eyinkimbinkimbi (okusanhlamvu okuphelele nemikhiqizo yokusanhlamvu) namaprotheni. Beka eceleni imithombo yama-carbohydrate alula, njengoswidi, amakhukhi, ama-waffles, i-Coca-Cola nokunye ukudla umzimba wakho okungakudingi. Layisha izithelo (mhlawumbe ezesizini ezithile njengama-persimmons, ama-feijoas, amakhiwane, amahalananda, ama-tangerines) nemifino, phuza amanzi amaningi, ama-herbal teas, nekhofi elincane.