Ukuhlupheka Ngokwemikhakha Yesizini Yonyaka Yini? Izimpawu, Izimbangela, & Ukwelashwa

Ukuhlupheka Ngokwemikhakha Yesizini Yonyaka (SAD) kuwuhlobo lokudideka okufika futhi kuhambe ngokushintsha kwezinkathi. Abantu abaningi abane-SAD baba nezimpawu ngehleni nebusika lapho amahora okukhanya kwelanga eba mafinyane, nakuba abanye bazizwa ngentwasahlobo nangehlobo.

Cabanga nge-SAD njengendlela yomzimba wakho yokusabela ekubeni kukhanya kwelanga okuncane. Njengoba izitshalo zidinga ukukhanya kwelanga ukuze zikhule, ubuchopho bakho buyadedela ukukhanya kwemvelo ukuze bulawule amakhemikhali alawula isimo sengqondo. Uma amazinga okukhanya ewa kakhulu, kungabangela izingxenye zokucindezeleka eziphakama ngokwemvelo njengoba izinkathi zishintsha.

Ziyini izimpawu zokuhlupheka Ngokwemikhakha Yesizini Yonyaka?

Izimpawu ze-SAD ngokuvamile zifana nalezo zokucindezeleka okukhulu kodwa zilandela iphethini yesizini ebingakanani. Ungase uqaphele lezi zinguquko zifika kancane kancane njengoba isizini yakho enzima isondela, bese zithuthuka njengoba iphela.

Izimpawu ezivamile kakhulu ngehleni nebusika ze-SAD zihlanganisa:

• Ukudumazeka okuqhubekayo noma ukuzizwa "phansi" izinsuku eziningi
• Ukulahlekelwa isithakazelo emisebenzini ovame ukuyithanda
• Amandla aphansi nokukhathala, ngisho nalapho ulale kahle
• Ukukhuluphala ukugxila noma ukwenza izinqumo
• Ukushintsha kwesifiso sokudla, ikakhulukazi ukufisa i-carbohydrate
• Ukuzuza isisindo ngokwanda kokudla
• Ukulala kakhulu kunokujwayelekile kodwa usazizwa ukhathele
• Ukuzizwa ubuthakathaka noma ukhungathekile
• Ukukhipha umphakathi noma ukuziphatha "kokuhlala ebusuku"
• Ukuzizwa ukuntengantenga noma ukungabi nalutho

Lezi zimpawu zenza isizungu lapho uzizwa uhlukene kakhulu futhi ungaxhunyiwe. Izindaba ezinhle ukuqaphela leli phethini kukusiza ukuqonda ukuthi lokho okukubhekana nakho kunengama futhi ukwelashwa okuphumelelayo.

I-SAD yentwasahlobo nehlobo, nakuba ingavamile, ibonakala ngezindlela ezahlukene. Ungase uhlushwe ukungalali, ukuncipha kwesifiso sokudla, ukwehla kwesisindo, ukukhathazeka, kanye neziqephu zokukhathazeka noma ukuthukuthela. Abanye abantu baphawula nokwanda kokuphazamiseka ngalesi sikhathi.

Imiphi imikhakha ye-Seasonal Affective Disorder?

Kunezinhlobo ezimbili eziyinhloko ze-SAD, ngayinye ehambisana nezizini ezahlukene kanye nezethunzi zokukhanya. Ukuqonda ukuthi yiluphi uhlobo olukuthinta kusiza ekuholeni indlela yokwelapha ephumelelayo.

I-SAD yesiqalo sebusika yiyona evamile, ithinta cishe ama-5% abantu abadala e-United States. Ngokuvamile iqala ekupheleni kwekwindla noma ekuqaleni kwebusika bese ilungile ngentwasahlobo nehlobo. Lolu hlobo luhlanganiswe ngqo nokunciphisa ukukhanya kwelanga futhi luvame kakhulu emazingeni asenyakatho lapho izinsuku zasebusika zifushane kakhulu.

I-SAD yesiqalo sehlobo ayivamile kodwa iyinyani, ithinta cishe i-1% yabantu abane-SAD. Ngokuvamile iqala ekupheleni kwehlobo noma ekuqaleni kwehlobo bese iphakama ngezinyanga zasekwindla nasebusika. Lolu hlobo lungase lubangelwe ukushisa okukhulu, ukufuma, noma amahora amaningi okukhanya kwelanga okuhlaseleka izindlela zokulala.

Abanye abantu bahlushwa uhlobo oluthambile oluthiwa yi-subsyndromal SAD noma “i-winter blues.” Ungase uqaphele ukuguquka kwesimo sengqondo namandla aphansi ngesizini yakho enzima, kodwa izimpawu azithinti kakhulu ukusebenza kwakho kwansuku zonke. Lesi simo sisafuna ukunakekelwa futhi singazuza ekwelapheni.

Yini ebangela i-Seasonal Affective Disorder?

I-SAD ithuthukiswa lapho ukuguquka kwezinkathi kuphazamisa iwashi langaphakathi lomzimba wakho kanye ne-chemistry yengqondo. I-circadian rhythm yakho, elawula imijikelezo yokulala-nokuvuka kanye nokukhiqizwa kwamahomoni, ixhomeke kakhulu ezinkomba zokukhanya ukuze ihlale ihambisana.

Ukunciphisa ukukhanya kwelanga ngezinyanga zasebusika kungaphambanisa leli linganisela elibucayi ngezindlela eziningi:

• Ukunciphisa kokukhiqizwa kwe-serotonin, ikhemikhali yengqondo ethonya isimo sengqondo nenjabulo
• Ukukhula kokukhiqizwa kwe-melatonin, okwenza uzizwe ululume futhi ubuthakathaka
• Ukuhlupheka kwezindlela zokulala, okuthonya izindlela zokulala namanqanaba amandla
• Ukuntuleka kwe-Vitamin D ngenxa yokukhanya kwelanga okulinganiselwe
• Ukushintsha kwezinye izinto ezithinta ingqondo njenge-dopamine ne-norepinephrine

Ubuchopho bakho ngokuyisisekelo budideka ngesikhathi sosuku noma sesizini. Lokhu kudida kuthonya ukukhiqizwa nokulingana kwezinto ezibalulekile ezilawula isimo sengqondo, amandla, nokulala.

Ngokuqondene ne-SAD yesiqubu, izimbangela azicaci kodwa zingase zihlanganise ukuzwela ukushisa, ukukhanya kwelanga okwandayo okuhlupha ukulala, noma ukusabela okungokwe-allergy e-pollen ehlobo. Abaphenyi abathile bakholelwa ukuthi kuhlobene nobunzima bokulawula ukushisa komzimba ezinyangeni ezishisayo.

Nini kufanele ubheke udokotela nge-Seasonal Affective Disorder?

Kufanele ucabange ukuya kudokotela uma ukushintsha kwesimo sengqondo sesizini kuhlupha impilo yakho yansuku zonke, ubuhlobo, noma ukusebenza kwakho. Abantu abaningi bayeka izimpawu ze-SAD njenge-blues ejwayelekile yasebusika, kodwa izimpawu eziqhubekayo zidinga ukunakekelwa kwabachwepheshe.

Funani usizo uma uhlangabezana nanoma yiziphi lezi zimo:

• Izimpawu zihlala amasonto amaningana ngesizini yakho enzima
• Unebunzima ekusebenzeni emsebenzini, esikoleni, noma ebuhlotsheni
• Usebenzisa utshwala, izidakamizwa, noma ukudla ukuze ubhekane nokushintsha kwesimo sengqondo
• Unemicabango yokulimaza noma ukuzibulala
• Ukuhoxa kubangani nomndeni ngokuphawulekayo
• Izinkinga zokulala zihlupha ukusebenza kwakho kwansuku zonke

Ungalindi kuze kube yilapho izimpawu ziqala ukuba zimbi. Ukungenelela kwasekuqaleni kuvame ukuletha imiphumela emihle futhi kungavimbela izimpawu ezingabi bibi. Udokotela wakho angakusiza ukuthola ukuthi uhlangabezana ne-SAD, olunye uhlobo lokucindezeleka, noma isimo esihlukile ngokuphelele.

Uma unenkinga yokuzibulala noma ukuzilimaza, funa usizo ngokushesha ngokubiza u-988 (Suicide & Crisis Lifeline) noma uye endaweni yokwelashwa ephuthumayo eseduze nawe. Lezi zimpawu zibonisa ukuthi udinga usizo lochwepheshe ngokushesha.

Iyini imizamo yengozi ye-Seasonal Affective Disorder?

Izici ezithile zingandisa amathuba akho okukhula kwe-SAD, nakuba ukuba nemizamo yengozi akusho ukuthi uzobhekana nesimo. Ukuqonda lezi zici kuzokusiza ubone ukuthi ungase ube sengozini.

Izici zezwe nezimo ezingqongileko zidlalela indima ebalulekile:

• Ukuphila kude ne-equator lapho izinsuku zasebusika zifushane kakhulu
• Ukufinyeleleka okulinganiselwe kokukhanya kwelanga ngenxa yemisebenzi noma izimo zokuphila
• Isimo sezulu esinamvula noma esiqinile ngezinsuku eziningi ezimnyama
• Ukusebenza ebusuku noma ukuchitha isikhathi esiningi sokuqwasha ngaphakathi

Izici zomuntu siqu ezandisa ingozi zihlanganisa ukuba owesifazane, njengoba abesifazane bacatshangelwa beba ne-SAD izikhathi ezine ngaphezulu kunamadoda. Abantu abadala abasebasha nabantu abanezingqondo zomndeni zokucindezeleka noma isifo se-bipolar nabo babhekene nengozi enkulu.

Ukuba nesimo sengqondo esikade sikhonjwe njengokucindezeleka noma isifo se-bipolar kungakwenza ube sengozini yokuhluka kwezimo zokuzwa ngesizini. Ngaphezu kwalokho, abantu abanezinye izimo zezokwelapha njengokungasebenzi kahle kwe-thyroid noma i-chronic fatigue syndrome bangase babe sengozini enkulu.

Ngokuthakazelisayo, ezinye izinguquko ezingavamile ze-genetic ziyathinta indlela umzimba wakho uqapha ngayo ukukhanya futhi ulawule ama-circadian rhythms. Lezi zici ze-genetic zingachaza ukuthi kungani i-SAD ngezinye izikhathi ihlala emindenini, ngisho noma izici zezwe zibonakala zifana.

Ziyini izinhlanganisela ezingase zenzeke ze-Seasonal Affective Disorder?

Uma ingalashwa, i-SAD ingabangela izinhlanganisela eziningi ezithinta kakhulu ikhwalithi yokuphila kwakho. Lezi zinhlanganisela zivame ukuvela kancane kancane, okwenza kube lula ukuzigwema kuze kube yilapho zibe yizinkinga ezinkulu.

Izinhlanganisela ezivame kakhulu zihlanganisa:

• Ukukhuphuka komphakathi nokuzihlukanisa nabangane nomndeni
• Izinkinga emsebenzini noma esikoleni, kufaka phakathi ukwehla kokusebenza
• Ukusebenzisa izidakamizwa njengendlela yokubhekana nezimpawu
• Ukuzuza isisindo nezingqinamba zezempilo ezihambisana nako
• Ukungena engozini enkulu yokuthuthukisa ezinye izimo zempilo yengqondo
• Ubunzima bobuhlobo nezingxabano zomndeni
• Imicabango yokuzibulala noma ukuziphatha ezimweni ezinkulu

Lezi zinkinga zingadala isikhathi lapho izimpawu ze-SAD zenza izimo zakho zokuphila zibe zimbi kakhulu, okwenza izimpawu zokucindezeleka zibe nzima kakhulu. Ukuqeda lesi sikhathi kuvame ukudinga usizo lochwepheshe nokusekelwa.

Ezimweni ezingavamile, i-SAD engaphathwe ingathuthuka ibe yisifo esikhulu sokuqina esiqhubeka unyaka wonke. Abanye abantu baye bathuthukisa isifo se-bipolar, behlangabezana nezingxenye ezinamandla ngezikhathi zabo "ezinhle" kanye nezingxenye zokucindezeleka ngezikhathi ezinzima.

Izindaba ezinhle ukuthi ngokwelashwa okufanele, abantu abaningi abane-SAD bangavimbela lezi zinkinga futhi bagcine ikhwalithi enhle yokuphila kuzo zonke izizini.

Ungayivimba kanjani i-Seasonal Affective Disorder?

Nakuba ungakwazi ukuvimbela ngokuphelele i-SAD, ungathatha izinyathelo zokunciphisa ingozi yakho nokunciphisa izimpawu uma zivele. Amasu okuvimbela asebenza kangcono uma uwaqala ngaphambi kokuba isizini yakho enzima iqale.

Ukukhanya kuyithuluzi lakho elikhulu kakhulu lokuvimbela. Zama ukuphuma ngaphandle ngezikhathi zemini, ngisho nangamafu, njengoba ukukhanya kwemvelo kukhanya kakhulu kunokukhanya kwangaphakathi. Cabanga ngokusebenzisa ibhokisi lokwelashwa ngokukhanya imizuzu engama-20-30 ekuseni ngesizini yakho ebuthakathaka.

Ukugcina imikhuba yempilo enempilo kunikeza isisekelo esiqinile:

• Gcina isikhathi sokulala esiqondile, ngisho nasekupheleni kwesonto
• Zivocavoca njalo, ikakhulukazi phakathi nosuku
• Dla ukudla okulinganiselayo okunomafutha amaningi e-omega-3 nama-vitamin D
• Hlala uxhumene nabantu futhi ugcine imisebenzi yakho yansuku zonke
• Zama izindlela zokulawula ukucindezeleka njengokuzindla noma i-yoga
• Hlela imisebenzi ejabulisayo kulo lonke isikhathi sakho esinzima

Uma uke waba ne-SAD ngaphambili, cabanga ukuqala ukwelashwa okuvimbela izimpawu ngaphambi kokuba ziqale. Lokhu kungafaka ukwelashwa ngokukhanya, ukwelulekwa, noma imithi ngaphansi kokunakekelwa kwesazi sakho sezokwelapha.

Ukudala indawo yokusekela ekhaya nasemsebenzini kungasiza futhi. Khulisa ukukhanya kwemvelo ngokugcina iziqeshana zivulekile, uhlale eduze kwamafestile, bese usebenzisa ukukhanya okukhulu kokwenziwa uma kudingeka.

I-Seasonal Affective Disorder ihlonishwa kanjani?

Ukuhlola i-SAD kuhilela ukuhlolwa okuphelele kwezimpawu zakho, isikhathi sazo, kanye nethonya lazo ekuphileni kwakho. Ayikho i-test eyodwa ye-SAD, ngakho udokotela wakho uzosebenzisa umlando wakho ophelele nokubona ngokwelapha.

Umhlinzeki wakho wezinsizakalo zezempilo uzokubuza ngezimpawu zakho, lapho zenzeka khona, nokuthi zithinta kanjani ukusebenza kwakho kwansuku zonke. Uzothanda ukwazi ukuthi uqaphele iphethini yesizini ecacile okungenani iminyaka emibili, ngezimpawu eziphucuka phakathi kwesizini yakho "enhle".

Inqubo yokuhlola ngokuvamile ihlanganisa:

• Umbiko ophelele wezokwelapha nowengqondo
• Ukuhlolwa komzimba ukuvimbela ezinye izimo
• Izivivinyo zegazi ukuhlola umsebenzi we-thyroid kanye namazinga e-vitamin D
• Ukuhlolwa kwengqondo usebenzisa imibuzo eqinisekisiwe
• Ingxoxo yomlando womndeni wezifo zemodi

Udokotela wakho udinga ukuvimbela ezinye izimo ezingafana nezimpawu ze-SAD. Izifo ze-thyroid, i-chronic fatigue syndrome, nezinye izinhlobo zokucindezeleka zingabangela izimpawu ezifanayo kodwa zidinga ukwelashwa okuhlukile.

Izimpawu eziyinhloko zokuxilonga zihlanganisa ukuhlushwa yizimpawu zokucindezeleka ngezikhathi ezithile zonyaka okungenani iminyaka emibili ilandelana, kube nokuphola ngokuphelele ngezinye izikhathi zonyaka. Izimpawu zakho kufanele futhi zithinte kakhulu impilo yakho yansuku zonke nobudlelwano bakho.

Abanye odokotela basebenzisa imibuzo ekhethekile efana ne-Seasonal Pattern Assessment Questionnaire ukusiza ekutholeni izindlela zesizini emoyeni wakho nokuziphatha kwakho. Leli thuluzi lisiza ekuhlukaniseni i-SAD kwezinye izinhlobo zokucindezeleka.

Iyini impilo ye-Seasonal Affective Disorder?

Ukuphathwa kwe-SAD kuphumelela kakhulu, abantu abaningi bebona ukuthuthuka okukhulu ezimpawu zabo. Indlela engcono kakhulu ivame ukuhlanganisa izindlela eziningi zokwelapha ezilungiselelwe izidingo zakho nezimo zezimpawu zakho.

Ukwelashwa kokukhanya kuvame ukuba yindlela yokuqala yokwelapha i-SAD yesizini yasebusika. Uzosebenzisa ibhokisi lokukhanya elikhethekile elinikeza i-10,000 lux yokukhanya (okukhanya kakhulu kunokukhanya okuvamile kwangaphakathi) imizuzu engama-20-30 ekuseni. Lokhu kusiza ekuqaliseni kabusha i-circadian rhythm yakho nokukhuthaza ukukhiqizwa kwe-serotonin.

I-Psychotherapy, ikakhulukazi i-cognitive behavioral therapy (CBT), ikusiza ukuthi ubone futhi ushintshe izindlela zokucinga ezimbi ezihlobene nezinguquko zesizini. I-CBT ye-SAD ihlanganisa amasu athile okuphatha izinguquko zesizini emoyeni nokugcina ukuziphatha okuhle ezinyangeni ezinzima.

Izinketho zokwelapha zihlanganisa:

• Ama-antidepressants afana ne-SSRIs (selective serotonin reuptake inhibitors)
• I-Bupropion, engase iqalwe ngaphambi kokuba izimpawu ziqale
• Izithasiselo zeVitamin D uma une-deficiency
• I-Melatonin ukusiza ekulawuleni izindlela zokulala

Udokotela wakho angase akukhuthaze ukuqala ukwelashwa ngaphambi kokuba izimpawu zakho ziqale. Le ndlela yokuvimbela inganciphisa ubukhulu bezimpawu noma ivimbele ukuba zenzeke nhlobo.

Amadivayisi okulingisa ukukhanya kwasekuseni, aqinisa ukukhanya ezingutsheni zakho kancane kancane ukuze alingise ukuphakama kwelanga kwemvelo, angasiza futhi. La asebenza kahle ikakhulu kubantu abanamahloni okuvuka ekuseni ebusika obumnyama.

Ngokuqondene ne-SAD yesiqubulo sebusika, ukwelashwa kugxila ekuhlaleni ubandayo, ukuphatha ukuphazamiseka kokulala, futhi ngezinye izikhathi ukusebenzisa i-air conditioning noma izindawo ezibandayo. Ukwelashwa ngokukhanya akuvamile ukusetshenziswa kulolu hlobo lwe-SAD.

Ungayiphatha kanjani i-Seasonal Affective Disorder ekhaya?

Amasu okuphatha ekhaya angathuthukisa kakhulu izimpawu zakho ze-SAD futhi asebenze kahle kanye nokwelashwa kwabasebenzi bezempilo. Lezi zindlela zigxila ekudaleni indawo kanye nendlela yokuphila esekela impilo yakho yengqondo phakathi kwezinkathi ezinzima.

Khulisa ukukhanya kwakho usuku lonke ngokuvula ama-curtains nama-blinds, uhlale eduze kwamafestile ngenkathi usebenza, futhi uhambe uhambo ngezikhathi zokukhanya kwelanga. Ngisho nangama-cloudy days, ukukhanya kwangaphandle kukhanya kakhulu kunokukhanya kwangaphakathi futhi kungasiza ekuqinisiseni isimo sakho sengqondo.

Dala uhlelo olujwayelekile lwemihla ngemihla oluhlanganisa:

• Ukuvuka nokulala ngesikhathi esifanayo nsuku zonke
• Ukudla ukudla okujwayelekile, okunomsoco
• Ukufaka umsebenzi womzimba, ngisho noma kuwukuhamba okufushane
• Ukuhlanganyela emisebenzini nemisebenzi oyithandayo
• Ukugcina ubuhlobo bomphakathi ngokuxhumana njalo nabangane nomndeni

Indawo yakho yokuhlala ingathinta kakhulu isimo sakho sengqondo. Gcina ikhaya lakho likhanyisiwe ngama-bulbs akhanya, agcwele i-spectrum, gcina ubushushu obuhle, futhi udale izindawo ezifudumele lapho uzizwa ukhululekile futhi ukhululekile.

Qaphela ukudla kwakho phakathi nesikhathi sakho esinzima. Nakuba ungase uthande ama-carbohydrate, zama ukugcina ukudla okulinganiselayo okunezithelo, imifino, namaprotheni ahlanzekile. Ama-Omega-3 fatty acids atholakala ezinhlanzini, amawalnuts, nama-flaxseeds angasiza ekusekeleni ukulungiswa kwesimo sengqondo.

Amathemba okuphatha ingcindezi afana nokuphefumula okujulile, ukucamngca, noma i-yoga ebushelelezi angakusiza ukuba ubhekane nezimpawu. Ngisho nemizuzu emihlanu yokuqeqeshwa kwengqondo nsuku zonke ingenza umehluko endleleni ozizwa ngayo.

Hlela imisebenzi ejabulisayo kulo lonke isikhathi sakho esinzima ukuze uzinike izinto ozolindela. Lokhu kungafaka hlangana imisebenzi yasekhaya, imihlangano yomphakathi, noma ukuphuma okukhethekile okukulethela injabulo.

Kufanele ulungiselele kanjani ukubhekana nodokotela wakho?

Ukulungiselela i-aphoyintimenti yakho kusiza ukuqinisekisa ukuthi uthola ukuxilongwa okuchane kakhulu neqembu lokwelapha eliphumelelayo. Ukuletha ulwazi oluqondile mayelana nezimpawu zakho kanye nezethameli kuzosisiza udokotela wakho ukuthi aqonde isimo sakho esithile.

Gcina idayari yemizwelo kanye nezimpawu okungenani amasonto amabili ngaphambi kwe-aphoyintimenti yakho. Landelela amazinga wakho kwamandla, izindlela zokulala, ukushintsha kokudla, kanye nomoya wakho usuku lonke. Qaphela noma iyiphi imizamo yesizini oyibonile eminyakeni edlule.

Lungiselela ukuxoxa ngalokhu okulandelayo:

• Lapho izimpawu zakho ziqala futhi ziphele nini unyaka ngamunye
• Isikhathi eside kangakanani uhlushwa yizinguquko zemizwelo yesizini
• Izimpawu ezithile kanye nobunzima bazo
• Indlela izimpawu ezikuthinta ngayo umsebenzi wakho, ubuhlobo, nemisebenzi yansuku zonke
• Nanoma iyiphi imbali yomndeni yokucindezeleka noma ezinye izimo zempilo yengqondo
• Imithi kanye nezinye izinto ezengeziwe ozithathayo njengamanje
• Izindlela zokwelapha ezidlule oziqedele kanye nokuphumelela kwazo

Bhala phansi imibuzo yakho ngaphambi kwe-aphoyintimenti ukuze ungakhohlwa ukukhathazeka okubalulekile. Buza ngezinketho zokwelapha, izikhathi ezilindelwe zokuthuthuka, nokuthi yini okufanele uyenze uma izimpawu zibe zimbi.

Letha umngane noma ilungu lomndeni omethembayo uma lokho kukusiza uzizwe ukhululekile. Bangakunikeza umbono owengeziwe mayelana nezimpawu zakho futhi bakusize ukuba ukhumbule ulwazi olubalulekile oluxoxwe ngesikhathi se-aphoyintimenti.

Tshela iqili emthethweni ngethonya le-SAD empilweni yakho. Abantu abaningi banciphise izimpawu zabo, kodwa udokotela wakho udinga ukuqonda isithombe esiphelele ukuze anikeze ukunakekelwa okuhle kakhulu.

Iyini into ebaluleke kakhulu mayelana ne-Seasonal Affective Disorder?

I-Seasonal Affective Disorder iyisimo sangempela, esingaphatheka esithinta izigidi zabantu emhlabeni jikelele. Uma uqaphela izindlela ezivamile zesizini emoyeni wakho namabanga amandla, awucabangi izinto, futhi awuwedwa.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukwelashwa okuphumelelayo kukhona. Ukwelashwa kokukhanya, ukuqeqeshwa kwengqondo, imithi, nokushintsha indlela yokuphila kungathuthukisa kakhulu ikhwalithi yokuphila kwakho phakathi kwezinkathi ezinzima. Abantu abaningi abane-SAD bangafunda ukuphatha izimpawu zabo ngempumelelo ngokusebenzisa ukwelashwa okulungile.

Ungalindi kuze kube yilapho izimpawu ziqala ukuba zimbi ukuze ucele usizo. Ukungenelela kwangaphambi kwesikhathi kuvame ukubangela imiphumela emihle futhi kungavimbela ukukhula kwezinkinga. Ukushintsha kwakho kwesimo sezulu kuyizinkathazo ezifanele ukunakekelwa kwabasebenzi nokwesekwa.

Ngokwelashwa okufanele nezindlela zokunakekela, ungagcina impilo enhle yengqondo kuzo zonke izizini. I-SAD ayifanele ilawule impilo yakho noma ikunciphise imisebenzi yakho ezinyangeni ezithile zonyaka.

Imibuzo evame ukubuzwa mayelana ne-Seasonal Affective Disorder

Ingabe abantwana nabasakhula bangathola i-Seasonal Affective Disorder?

Yebo, abantwana nabasakhula bangathuthukisa i-SAD, nakuba kungavamile kunabantu abadala. Izimpawu zingafaka ukucasuka, ubunzima bokuhlala begcine ezikoleni, ukushintsha kwemizamo yokulala, nokuhlukana nabantu. Uma uqaphela ukushintsha kwesimo sezulu esivamile esitheni sakho, xhumana nodokotela wabo noma ochwepheshe wezempilo yengqondo oqeqeshwe ukusebenza nabantu abasebancane.

Ingabe i-Seasonal Affective Disorder ifana nokungahlali kahle kwe-vitamin D?

Nakuba ukushoda kwe-vitamin D kungase kube nomthelela ezimpahleni ze-SAD, akuyona leyo simo efanayo. I-SAD uhlobo lokudideka okubangelwa izinguquko zesizini ekukhanyeni, kuyilapho ukushoda kwe-vitamin D kuyinkinga yokudla. Kodwa-ke, abantu abaningi abane-SAD banamanqanaba aphansi e-vitamin D, futhi ukwengeza kungaba yingxenye yohlelo lokwelapha oluphumelelayo.

Kuthatha isikhathi esingakanani ukwelashwa kokukhanya ukuze kusebenze ku-SAD?

Abantu abaningi baqala ukubona ukuthuthuka phakathi nesonto elilodwa kuya kwemibili lokusebenzisa ukwelashwa kokukhanya okuqhubekayo. Kodwa-ke, kungathatha inyanga ukuze uthole izinzuzo ezigcwele. Kubalulekile ukusebenzisa idivayisi yokwelapha kokukhanya ngokuqhubekayo ngesikhathi esifanayo nsuku zonke, ngokuvamile ekuseni, isikhathi esinconywayo.

Ungaba ne-SAD uma uhlala endaweni elangazayo?

Yebo, ungathuthukisa i-SAD ngisho nasezindaweni ezilanga, yize kungavamile. Izici ezifana nokusebenza ngaphakathi usuku lonke, ukuba namahlelo okulala angajwayelekile, noma ukuba nokuzwela ezingoqukweni zesizini kungabangela i-SAD kungakhathaliseki ukuthi ukhona kuphi. I-SAD yesiqumu-ntwasahlobo nayo ingenzeka kunoma iyiphi indawo.

Ingabe i-Seasonal Affective Disorder izohamba yodwa?

Nakuba izimpahlanzima ze-SAD ngokuvamile ziphucuka ngokwemvelo njengoba izizini zishintsha, le simo ngokuvamile sibuya unyaka nonyaka ngaphandle kokwelashwa. Ukuthola usizo lochwepheshe nokufunda amasu okuphatha kunganciphisa ubukhali bezehlakalo zesikhathi esizayo futhi kuthuthukise ikhwalithi yakho yokuphila. Abantu abaningi bathola ukuthi ngokwelashwa okufanele, izimpahlanzima zabo ziyaba lula kakhulu ngokuhamba kwesikhathi.