Ingaba udakumbile? Ulufuna nini unyango lokuphazamiseka okwenzeka ngamaxesha athile onyaka

Impilo-ntle

Kuphakathi kuJanuwari. Ilanga liqala ukutshona malunga nentsimbi yesi-4. yonke imihla; amaqondo obushushu ayasokola ukunyuka ngaphezulu kwama-35 degrees. Kwaye lusuku lwesine ngokulandelelana ufike ekhaya uvela emsebenzini, unxibe ibhlukhwe yakho, kwaye wawa esofeni ubukele umabonwakude ude ulale.

Ngaba yimeko yexesha lobusika ... okanye enye into ebaluleke ngakumbi, njengokuphazamiseka okwenzeka ngamaxesha athile onyaka?

Ukuphazamiseka okwenzeka ngamaxesha athile onyaka (i-SAD) -ekwabizwa ngokuba kukudakumba kwamaxesha onyaka-kuchaphazela malunga nesiqingatha sesigidi sabantu e-United States minyaka le, ngokwe Ikliniki yaseCleveland . Ixhaphake kakhulu ekwindla nase busika, kodwa inokwenzeka nakwiinyanga zasehlotyeni.

Ukuba utshintsho kwixesha lishiye uzive uphantsi, nantsi indlela yokwazi ixesha lokufumana uncedo.

Yahluke njani ingxaki yonyaka yokuphazamiseka kuxinzelelo lweklinikhi?

Nangona abanye abantu begxotha ukudakumba kwamaxesha athile njengeyona nto ingaphaya kobusika ebusika, iseyingxaki yoxinzelelo lweemvakalelo-kwenzeka nje ukuba kubangelwe lutshintsho kumaxesha onyaka, utshilo ugqirha wezengqondo kwiYunivesithi yaseMissouri yezeMpilo u-Arpit Aggarwal, MD.

Xa uxilonga isigulana esineengxaki zokuphazamiseka kwamaxesha onyaka, ababoneleli ngempilo yengqondo bajonge indlela iipateni zonyaka ezinxibelelana ngayo notshintsho kwindlela oziphethe ngayo, imisebenzi, kunye nomoya opheleleyo.

[SAD] ingafunyaniswa xa ubuncinci iziqendu ezibini zoxinzelelo olukhulu (ngesiqendu ngasinye esineeveki ezimbini ubuncinci) zenzeke kule minyaka mibini idlulileyo, utshilo uGqirha Aggarwal.

Ngamanye amagama, ukudinwa, ukungabi namdla wokutya, okanye amandla aphantsi kwiintsuku nje ezimbalwa ngexesha kusenokwenzeka ukuba asiloxinzelelo — kodwa ukuba iimpawu zakho ziyaqhubeka okanye zenzeka rhoqo ngamaxesha athile onyaka, unokuba ujongene nokungaphezulu kokudodobala okwethutyana.

Iimpawu zokuphazamiseka okwenzeka ngamaxesha athile onyaka

Akusoloko kulula ukubona iimpawu zoxinzelelo kuwe, ngakumbi ebusika, xa phantse wonke umntu efuna ukuzilalisa phantsi kwaye alele ebhedini. NgokukaGqirha Aggarwal, ezi zezona mpawu zixhaphakileyo zokudakumba okukhulu ezinokuthi zenzeke nge-SAD:

• ukuziva udandathekile okanye uphantsi phantse yonke imihla;
• Ukuphelelwa ngumdla kwimisebenzi obukade uyonwabela;
• ukulahleka kwamandla okanye ukutya;
• utshintsho kwimikhwa yokulala okanye ingxaki yokulala;
• ubunzima bokugxila;
• ukuziva udangele okanye uphazamisekile;
• kunye neemvakalelo zokuziva unetyala okanye ucinga ngokufa okanye ukuzibulala.

Kwakhona kubalulekile ukuba uqaphele ukuba ezinye iimpawu ze-SAD ziyahluka ngokuxhomekeka kwixesha lonyaka.

Uhlobo oluqhelekileyo loxinzelelo lwexesha olwenzeka ebusika luhlala lubonisa ukulala okungaphezulu kunye nokutya, ukutyeba, kunye namandla asezantsi, utshilo u-Aggarwal, ngelixa uxinzelelo lwamaxesha olwenzeka ehlotyeni lunokubandakanya imeko yokudana okanye yokucaphuka, ukuphelelwa ngumdla wokutya kunye nobunzima, ukuphazamiseka, nokungalali.

Ukuphazamiseka okwenzeka ngexesha lonyaka kubangela

Nangona singaqhelananga nokuyiqonda, imizimba yethu ihambelana kakhulu nokusingqongileyo. Xa amaxesha onyaka etshintsha, ngokunjalo nezinto ezininzi ezisingqongileyo — eyona nto iphambili kolo tshintsho linani lelanga esilifumana mihla le.

Ukufumaneka kwelanga kunendima enkulu ekubangeleni ukudakumba kwamaxesha onyaka, nanjengoko abantu abahlala kude neikhweyitha benethuba elingakumbi [lokuphuhlisa] ukudakumba kwamaxesha athile, utshilo uGqirha Aggarwal. Utshintsho ekufumanekeni kwelanga lunokuchaphazela iihormoni ezinje nge-serotonin kunye ne-melatonin [kunye nesingqisho sakho se-circadian. Isifundo esinye ifumanise ukuba i-SAD inokwenzeka xa iivenkile ze-vitamin D ziphantsi, mhlawumbi ngenxa yokuhla kwelanga.

Zonke ezi zinto zibangela umngcipheko, ngokwe Ikliniki yaseMayo , Unokuba negalelo kwi-SAD kunye noxinzelelo lwasebusika: I-Melatonin ilawula iipateni zakho zokulala, ngelixa i-serotonin yimichiza yobuchopho echaphazela imood. Ixabiso eliphantsi lelinye linokubangela iziqendu zokudakumba, njengokuphazamiseka kwewotshi yomzimba wakho kunye nesiqhelo.

Kuthekani ngokudakumba ehlotyeni, xa kukho intabalala yelanga? U-Aggarwal uthi kukho ithiyori yokuba ukunyuka kokubala kwe-pollen kunye ne-aleji ngexesha lasentwasahlobo nasehlotyeni kunokubangela i-SAD, nangona iyithiyori engekaqondwa ngokupheleleyo.

Ngokukodwa, kukwakhona icandelo lemfuza kwi-SAD, efunyenwe ukuba ibaleke kwiintsapho-kwaye ngelishwa, abanye abantu abanembali yosapho yoxinzelelo badla ngokuchaphazeleka lula kunabanye. Ngayo IZiko leSizwe lezeMpilo yeNgqondo , abantu basetyhini kunye nabantu abadala abancinci, abantu abahlala kude neikhweyitha, kunye nabantu abanembali yoxinzelelo okanye ukuphazamiseka kwengqondo kunokufumana i-SAD kumazinga aphezulu.

Ukufumana uncedo: Unyango lokuphazamiseka okwenzeka ngexesha lonyaka

Nangona uxinzelelo lwamaxesha athile lunokuza ludlule, akukho sidingo sokubandezeleka de amaxesha onyaka atshintshe kwakhona. Kukho iindlela zokhetho ezikhoyo ezikhoyo kuzo zonke iintlobo zoxinzelelo, njengokuthatha amayeza athomalalisa uxinzelelo kunye nokufumana iingcebiso, unyango lwentetho, okanye unyango lwendlela yokuziphatha (CBT) evela kwingcali yezempilo yengqondo.

Kukho unyango olunye olumiselweyo kuphela kwiindlela zonyaka zoxinzelelo: unyango olukhanyayo ukufotowa. Ugqirha Aggarwal uthi ngesiqhelo ulayini wokuqala wonyango kuxinzelelo lwamaxesha kwaye ubandakanya ukuvezwa kukukhanya okuqaqambileyo emva kokuvuka usebenzisa ibhokisi yokukhanya ekhethekileyo. Kucingwa ukuba kukhuselekile kwaye inokuphunyezwa ekhaya nge iziphumo ebezingalindelekanga ezinobulali . Akunakuphelisa ngokupheleleyo iimpawu phantse kwisiqingatha sabantu abane-SAD, ngokwe IZiko leSizwe lezeMpilo yeNgqondo . Kodwa inokunceda ukuphucula iimpawu, ngakumbi ngokudibanisa nezinye iindlela zonyango.

Abanye oogqirha bancomela ukongezwa kwe-vitamin D kwizigulana ezinamanqanaba asezantsi evithamini yelanga. Kodwa, uphando ekusebenzeni kwayo njengonyango kuneziphumo ezixubeneyo.

Ekugqibeleni, kubalulekile ukukhumbula ukuba ukuziva ulusizi okanye ungaphefumlelwanga kwiintsuku ezimbalwa ebusika kunokuba yinto eqhelekileyo-kodwa kunzima ukusebenza, ukuziva ungenathemba, okanye ukuba neengcinga zokuzibulala akunjalo.

Ukuba uziva ulusizi ngaphezulu kweeveki ezimbini ngexesha kwaye iqala ukuphazamisa imisebenzi yakho yemihla ngemihla, kuya kufuneka uthethe nogqirha wakho okhathalelayo okanye umboneleli wezempilo yengqondo ukubona ukuba uncedo olungaphezulu luyafuneka na, uGqirha Aggarwal ucebisa.

Imikhwa yokulala esempilweni, ukuzivocavoca nge-aerobic, kunye nokuhamba imihla ngemihla konke kunefuthe elihle kubantu abaphethwe yi-SAD. Kwezinye iimeko, i-anti-depressants ibonakalise ukuphuculwa kwempawu ngokubanzi.

Ngolwazi oluthe kratya malunga nokufuna uncedo okanye unyango lwexinzelelo, ndwendwela Umanyano kaZwelonke kwiMpilo yeNgqondo okanye fowunela Ukusetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo Umnxeba woncedo kwi-1-800-662-UNCEDO. Ukuba wena okanye nabani na omaziyo unengxaki yokuzibulala, tsalela umnxeba Uthintelo lokuZibulala kuZwelonke ngo-1-800-273-8255 okanye undwendwele igumbi lezongxamiseko elikufutshane.