I-Sseasonal disorder disorder, noma i-SAD (manje eyaziwa njengesiyaluyalu esiyinkimbinkimbi enkulu kanye namaphethini wonyaka), yisimo esivame ukuba khona phakathi nezinyanga zokuwa kanye nobusika. Abantu abane-SAD bavame ukucindezeleka noma ukungabi nentshisekelo emisebenzini evamile, kanye nezinye izimpawu, njengokukhathala, ukuzuza kwesisindo, ukuguqulwa kwamaphethini okulala, ukucasula, ukukhathazeka , nokufisa amaswidi nokudla okomile.
Ukusiza ukuphatha izimpawu ze-SAD, ukululekwa kanye nokwelashwa kunganconywa. Ngaphezu kwalokho, ukwelashwa kwemvelo kungasiza ekunciphiseni izimpawu.
Nakhu ukubhekwa kwemithi yemvelo kanye nezinguquko zendlela yokuphila ngezinye izikhathi ezisetshenziselwa ukuphazamiseka kwenkathi yokugula:
1) Ukwelashwa Okukhanyayo
Ngenxa yokuthi ukungafihli ukukhanya kwelanga kucatshangwa ukuthi kubangela ukuphazamiseka kwenkathi yesikhashana, ukwelashwa okulula kuphakanyiswa njengokwelashwa kwalesi simo. Ukwelashwa okukhanyayo kuhilela ukuhlala eduze komshini oletha ukukhanya okukhanyayo kwe-LED (okuthiwa "ibhokisi elikhanyayo") isikhathi esifushane ekuseni.
Ekubukezweni kuka-2015 okushicilelwe ku- Cochrane Database Yezokuhlola Ezihleliwe , abacwaningi bahlaziya ucwaningo olushicilelwe ngaphambili olwenziwe ngesifo sokukhanya ukuze kuvinjelwe ukucindezeleka kwasebusika okuthole ukuthi ukusetshenziswa kwezibukeli ngokukhanya okukhanyayo okukhanyayo noma ukukhanya kwe-infrared kwanciphisa izigameko ze-SAD uma kuqhathaniswa nokulashwa okulula .
Ekuhlaziyweni kwabo, abalobi bezocwaningo bathi ukuhlolwa okunye kuyadingeka njengoba izinga lobufakazi liphansi, futhi akukho lwazi olunikezwe ngemiphumela emibi.
Ukwandisa ukukhanya kwakho kwelanga ngokuchitha isikhathi esingaphandle noma ukuhlala eceleni kwefasitela kungasiza futhi abanye abantu abanezimpawu zokuphazamiseka kwesikhashana, ngokusho kwe-American Psychiatric Association.
2) i-Vitamin D
Kuze kube manje, izibalo ezimbalwa ziye zahlola ukuphumelela kwezithako zokudla ekunakekelweni kwemvelo kwenkinga yokugula yonyaka.
Ukubuyekezwa kocwaningo olushicilelwe ngaphambili kwathola ukuthi amazinga aphansi e-vitamin D ahlotshaniswa nokucindezeleka. Kodwa-ke, izivivinyo zemitholampilo azitholakali ukuthi i-vitamin D inezimpikiswano ezimpawu zenkinga yezifo zonyaka.
Ucwaningo olwanyatheliswa ku- BMC Research Notes , isibonelo, luhlolisise imiphumela yesilinganiso samaminithi we-vitamin D noma i-placebo emisebenzini yezokwelapha ngezimpawu ze-SAD futhi ayitholanga umphumela we-vitamin D ezimpawu.
3) Ukudla
Esifundweni somqhubi eshicilelwe ngo-2016, abacwaningi bathola ukuthi iphesenti labantu abanenkinga yokuphazamiseka kwenkathi phakathi kwezimila zaseFinnish kwakunezikhathi ezine eziphakeme kunabantu abavamile. Ngaphezu kwalokho, emtholampilo waseDutch ongaphandle, iphesenti labantu abadla imifino phakathi kwalabo abanenkinga yokuphazamiseka kwenkathi yezikhathi ezithintekayo kwabaphindwe kathathu kunabantu abavamile.
4) Izindlela Zokuphathwa Kokucindezeleka
Ukucindezeleka kokucindezeleka kungenye indlela yokwelapha yemvelo yengozi yenkathi yezifo, ngokusho kwamaNational Institutes of Health. Ngempela, ucwaningo lubonisa ukuthi ukucindezeleka okungapheli kungandisa ingozi yokucindezeleka.
Ngaphezu kokulawula ukucindezeleka kwakho, ungase uthande ukucabangela umkhuba ovamile wokunciphisa ukucindezeleka njengo-yoga, ukuzindla , izithombe eziqondiswayo, nokuphumula komzimba okuqhubekayo.
I-Takeaway
Ngenkathi ezinye zokwelapha zemvelo zingasiza ukuphatha izimpawu zakho, ezinye izindlela zokwelapha (ezifana nokukhulumisana, imithi noma indlela yokuphila) kungadingeka ukuze uphathe kahle lesi simo.
Uma ubhekene nezibonakaliso zenkinga ye-affective yonyaka, kubalulekile ukusebenza nomsebenzi wokunakekelwa kwezempilo ekudaleni uhlelo lwezokwelapha esikhundleni sokuziphatheka noma ukulibazisa ukwelashwa.
Imithombo:
> Frandsen TB, Pareek M, Hansen JP, Nielsen CT. I-Vitamin D ukwengezela ukuphathwa kwezibonakaliso zonyaka ezithintekayo ezifundweni zezempilo: isilingo esilawuliwe se-placebo esilawulwa ngokungahleliwe. Amanothi e-BMC Res. 2014 Aug 14; 7: 528.
> Meesters ANR, Maukonen M, Partonen T, et al. Ingabe Kukhona Ubuhlobo Phakathi Kwemifino Yokudla Nezikhathi Zengqondo? Isifundo Sokuhlola. I-Neuropsychobiology. 2016; 74 (4): 202-206.
> Nussbaumer B, Kaminski-Hartenthaler A, Forneris CA, et al. Ukwelashwa okukhanyayo ukuvimbela ukuphazamiseka kwenkinga yokugula yonyaka. I-Cochrane Database Syst Rev. 2015 Nov 8; (11): CD011269.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.