Indlela Yokutshela Uma Unayo Ukunqamuka Kwesimo Sokuqeda I-Blues noma Ukucindezeleka

by Kate Bracy, RN, NP

Umehluko, Izimpawu, Izingozi, kanye Nokuphathwa

Kungenzeka ukuthi uzwile ukuthi ukushintsha kwemizwelo kuyinto evamile yokuguqula impilo noma ukuyeka esikhathini . Ungase uzibuze ukuthi izimpawu zakho zivamile noma uma unesifo sokucindezeleka. Nakhu ukuthi ungatshela kanjani umehluko.

Ukumisa isikhashana nokunquma kwesikhathi

Njengoba ufaka phakathi kwesikhashana, ungathola ukuthi ucasulwa kakhulu, udabukile, uthukuthele, ungabi nhlobo, noma ungapheli. Kungaba nzima ukutshela ukuthi lezi zithatha isikhashana kwesikrini sakho somzwelo se-radar noma izimpawu zenkinga yezempilo engathí sina.

Phela, kucatshangwa ukuthi abangaphezu kwamaphesenti angama-40 abesifazane basenani izimpawu zokucindezeleka ngesikhathi sokuya esikhathini.

Ngenkathi abesifazane abaningi beqeda ukuphuma esikhathini ngaphandle kokucindezeleka, inamba ephawulekayo izobhekana nokucindezeleka njengokuphindaphinda kokucindezeleka kwangaphambilini noma okokuqala empilweni yabo. Ukucindezeleka kungenza ukubhekana nokuphelelwa isikhathi nokuphila ngokujwayelekile-kunzima kakhulu noma akunakwenzeka. Ithinta ubuhlobo, ukusebenza komsebenzi, kanye nekhwalithi yakho yokuphila.

Ikhalenda lakho lokumisa esikhathini

Isinyathelo sokuqala ekuhlukaniseni ukuyeka komuntu okuvamile kusukela ekucindezelekeni ukulalela isimo sakho sengqondo. Uma wena (noma abangane noma amalungu omndeni) uqaphela ukuthi ubonakala uphansi, ungacabangi, ungakhathazeki, noma unganathemba kunokujwayelekile, kungasiza ukugcina ithrekhi yemimoya yakho. Qala ikhalenda noma iphephabhuku bese ulandelela imizwa yakho, izinga lomsebenzi, izenzakalo ezinkulu zokuphila, ezinye izimpawu zokumisa esikhathini, nokujikeleza kokuya esikhathini ezinyangeni ezintathu kuya kwezinyanga (ungalindeli lokhu eside uma ucabanga ukuthi ungacindezeleka.) Lokhu ithuluzi eliwusizo lokulandelela indlela yakho ngokuya esikhathini sokuya esikhathini futhi kuzoba usizo uma unquma ukukhuluma ngezimpawu zakho nge-professional.

Kubuye kube isheke elihle langempela ukuze ukwazi ukwahlulela ukuthi empeleni uzizwa unesihluku noma unobungozi ngaphezu kokuvamile.

Ukuqonda ukucindezeleka

Ukucindezeleka kwemitholampilo, okubizwa nangokuthi "ukucindezeleka okukhulu," yisimo esibucayi esibonakala ukudabuka okukhulu noma ukuphelelwa yithemba okungapheli amasonto amabili, futhi lokho kuphazamisa impilo yakho yansuku zonke.

Kungenzeka ukunciphisa izimpawu isikhathi eside ngaphambi kokuba uqaphele ukuthi ukweba ukujabulela kwakho impilo.

Izimbangela zokucindezeleka kweMidlife

Kunezizathu eziningi ukuthi abesifazane bangase bahlupheke ngokucindezeleka ngemva kweminyaka engamashumi amane. Ezinye zazo ziyizinto eziphilayo, ezinye ziyizimo ezithile, kanti ezinye ziyizingqondo. Izici ezimbalwa ezivame ukucindezeleka phakathi kwe-midlife yizo:

Izinguquko ze-hormone: Ukuncipha kwama-estrogen kanye ne-progesterone kunganciphisa amazinga wezinzwa ze-neurotransmitter ezinjenge-serotonin ("ezizizwa kahle" ngamakhemikhali ebuchosheni), okusho ukuthi kuthinte isimo sengqondo, ukulala nokudla.
Impendulo ekulahlekelweni: Ukulahleka kwabazali, izingane ezihamba ekhaya, isehlukaniso, abangane abalahlekelwe ukugula, ukulahlekelwa ubusha, noma impilo engafanele-noma yikuphi kwalokhu kungase kubangele ukubhekana nokucindezeleka okukhulu okungaholela ekucindezelekeni okukhulu.
Izimo zezokwelapha : Ezinye izimo zezokwelapha zingenza ube lula ukuhlushwa. Uma unesifo senhliziyo, ukungasebenzi komzimba we-thyroid, ukuphazamiseka kokulala, ukuphazamiseka kwenkathi yonyaka, noma ukulimala kwekhanda kwangaphambilini, ungase ulungele ukucindezeleka okukhulu.
Ukusetshenziswa kwezidakamizwa nokusetshenziswa kotshwala: Imithi yokuphuza utshwala ne-opiate yizidakamizwa. Uma usebenzisa lezi zinto njalo, zingaphazamisa umsebenzi we-hormone futhi zingaba nemiphumela emibi yezimpawu zokucindezeleka. Utshwala lungase lube nzima nakakhulu ukushisa okushisayo nokukhukhumeza ebusuku, kwenezela ubunzima bokulala ohlwini lwakho lwezinto okufanele ubhekane nalo. Nakuba kuyilingo lokunciphisa ubuhlungu obungokomzwelo ngilazi engaphezulu yewayini noma ezinye izidakamizwa, empeleni zingenza izimpawu zakho zibi nakakhulu futhi zenze kube nzima ukuhlonza ukuthi ungazicindezelekile noma cha. Uma uncike emthamo wokuphuza utshwala wansuku zonke noma ezinye izidakamizwa, khuluma nomhlinzeki wakho wezokwelapha mayelana nokuwayeka ngokuphepha ukuze ubone ukuthi ngabe unomthelela ekucindezelekeni noma cha.

Isikhathi Sokucindezeleka Nokunqamuka Kwesikhashana

Ucwaningo olubhekene nesikhathi sokuya esikhathini sokuya esikhathini nokucindezeleka lithole ukuthi ukukhula esikhathini sokuqala esikhathini sokubeletha kanye nesikhathi eside sokubeletha kuhlotshaniswa nenengozi enciphise yokucindezeleka, futhi kubonakala sengathi ukutholakala isikhathi eside kwe-estrogen eyenziwa ngumzimba kungesizathu. Labo abadlula esikhathini sokuqala kokuya esikhathini kubonakala sengathi bangengozini yokucindezeleka futhi kufanele bakhulume nodokotela babo ngalokhu kungenzeka.

Izimpawu Zokucindezeleka

Uma usola ukuthi ungase ucindezelwe, khuluma nomhlinzeki wakho wezokwelapha. Gcina ithrekhi yezimpawu zakho isikhashana bese uthatha ikhalenda yokumisa esikhathini eshiwo ngenhla nawe ekuqokweni kwakho.

Noma yikuphi kwalokhu okulandelayo kungase kube izibonakaliso ukuthi ubhekene nokucindezeleka okukhulu:

Imizwa yokudabuka, ukuphelelwa ithemba, noma ukuphelelwa ithemba okuhlala isikhathi eside kunamaviki amabili
Ukuzwa ukhathele kakhulu, noma ukhathele sonke isikhathi
Ukuzwa unecala noma ungenanzuzo
Ukwanda noma ukwehla kwesifiso noma isisindo
Ukulahlekelwa injabulo emisebenzini oyijabulele esikhathini esidlule
Ukulahlekelwa intshisekelo kwezocansi
Ukuzizwa ungenasici noma "wehla"
Inkinga igxila
Ukuhluleka ukulala, noma ukulala kakhulu
Imicabango yokuzilimaza noma ukufa

Noma ubani angaba nosuku noma ababili bazizwa bebuhlungu noma behla. Futhi usizi olulandela ukulahlekelwa okukhulu luvamile kuze kube unyaka. Kodwa uma lezi zimpawu ziba yisimiso esiqhubekayo kuwe, khuluma nomhlinzeki wezokwelapha, isazi sezengqondo, umeluleki, noma omunye ochwepheshe mayelana nokuthi ukudabuka noma izimpawu zakho zivamile.

Izingozi Zokucindezeleka

Ukunqamuka kwesikhashana yisikhathi esisongela abesifazane. Uma ungomunye walabo besifazane abazwela kakhulu izinguquko ze-hormone, noma uma ulahlekelwe kakhulu noma ushintsho lokuphila ezinyangeni zamuva, ungase ube engozini yokucindezeleka. Ukuqala kwesikhashana sekuyisikhathi esithintekayo ikakhulukazi ngoba umzimba wakho awungakahleleki ekushintsheni kwe-hormone.

Usengozini enkulu yokucindezeleka kwe-menopausal uma lezi zinto ezilandelayo zisebenza kuwe:

Umlando wesiqephu sokucindezeleka ngaphambili empilweni yakho
Umlando womndeni wokucindezeleka
Uhlupheka (noma usetshenziselwa) kusuka ku-PMS ( premenstrual syndrome ne-premenstrual disorder disorder )
Usube nokucindezeleka kokuthunyelwe kwe-postpartum
Umlando wokucindezeleka lapho kunomlomo wokubeletha ngomlomo
Ukulahlekelwa okukhulu kwamuva nje

Ukwelapha Ukucindezeleka

Kunezindlela eziningi ongathuthukisa ukucindezeleka. Xoxa ngakho nomhlinzeki wakho wezokwelapha noma umeluleki. Angase ancoma okukodwa kokulandelayo, noma inhlanganisela:

Imithi: Kunemithi eminingi engasiza ekunciphiseni ukucindezeleka. Kungase kudingeke ukuba ube khona isikhathi eside, kepha imithi inganikeza ukukhululeka okukhulu emiphakathini yezinto eziphilayo ezinokuthi esikhathini esizayo ukulethwa kwemithi kuyiletha. Uma imithi eyodwa inemiphumela emibi engakhululekile kuwe, kunezinqumo eziningi.
Ukwelashwa: Izinhlobo ezimbili zokwelashwa ngokuvamile ziphakanyiswa abesifazane abanokucindezeleka. Ukwelashwa komuntu okusizayo kukusiza ukuba ubone ukuthi ubudlelwane buyithinta kanjani futhi bufaka isandla ekucindezelekeni kwakho, nokuthi ukushintsha isitayela sakho sokuxhumana kungashintsha kanjani izimpawu zakho. Ukuphathwa kokwengqondo kokuziphatha kuyabheka izinkolelo zakho kanye nemibono yakho futhi kukusiza ukuba uvuselele ukuze ubone izimo ngendlela engokoqobo nangendlela enhle. Zombili izinhlobo zokwelapha ziyisikhathi esifushane futhi zibhekene nezinkinga. Baye baboniswa ukuthi baphumelela kakhulu ngokucindezeleka, ikakhulu lapho behlangene nemithi.
Ukuzivocavoca. Ukuzivocavoca kunomthelela ovuthiwe kumzwelo. Ukuzivocavoca njalo okufana nokuhamba, ukugijima, ukugoqa noma ukubhukuda kungasiza ukuphakamisa imizwa yakho. Uma ungeza amavithamini nokukhanya (zama ukuhamba ngaphandle) kusebenza nakakhulu nakakhulu.

I-Sword-Edged Sword of Depression

Ukucindezeleka kungasongela ukuphila. Okungenani usongela injabulo yakho nomqondo wokuba kahle. Ukusobala ukuthi ngezinye izikhathi ukucindezeleka kunciphise amandla akho ukuze ngisho noma wazi ukuthi ucindezelwe, awunayo amandla okuthola usizo. Uma wena, noma umngane oseduze noma ilungu lomndeni, usola ukuthi udangele, cela othile ukuba eze nawe ekuqokweni kwakho. Noma uma ngabe kunjalo kakhulu, cela umngane, umlingani, noma elinye ilungu lomndeni ukuba wenze ukuqokwa kwakho. Bese ugcine leyo aphoyintimenti. Uma ukuyeka esikhathini sokuya kuguqula isimo sakho sengqondo ohlangothini olumnyama, ungase udinge usizo ukuze uhlele ngezibonakaliso zakho bese ubuyela kumkhondo omuhle.

Ngezansi Ukunqamuka Kwesikhashana Nokucindezeleka

Ngezinye izikhathi kungase kube nzima ukuhlukanisa ukucindezeleka kusukela ekukhuphukeni nasekudumeni kwemizwelo ehamba nokuya esikhathini. Uma ufunda lesi sihloko, uthathe isinyathelo sokuqala ekusizeni ukuhlukanisa lezi ezimbili futhi uthole usizo lwezimpawu zakho noma iyiphi indlela. Ukwelashwa kungenzeka, futhi izimpawu zokucindezeleka zilawulwa, abesifazane abaningi bathola iminyaka ye-menopausal ukuba iqabula futhi ikhululeke. Uma ukholwa ungase ucindezeleke, khuluma nomuntu namhlanje.

> Imithombo:

> Georgakis M, Thomopoulos T, i-Diamantaras A, et al. I-Age of Age ngesikhathi sokunqamuka kwesikhashana kanye nesikhathi sokubeletha ngesikhathi sokubeletha nokucindezeleka Emva kokunqamuka kwesikhathi: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. I-JAMA Psychiatry . 2016; 73 (2): 139-49.

> I-Green S, Isihluthulelo B, iMcCabe R. Ukuphathwa Kwezindlela Zokuphila, Ukuziphatha, Nokucabanga-Ngokuphathelene Nokucindezeleka Kwesilisa: Ukubuyekeza. Maturitas. 2015; 80 (1): 37-47.

> de Kruif M, Spijker A, Molendijk M. Ukucindezeleka Phakathi Nesikhathi Sokuqala: I-Meta-Analysis. I-Journal ye-Affective Disorders . 2016; 206: 174-180.

> Weber M, Maki P, McDermott M. Cognition and Mood ekupheleni kwesikhathi: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. I-Journal ye-Steroid Biochemistry ne-Biology Molecular . 2014; 142: 90-8.