Ukuphazamiseka okwenzeka ngamaxesha athile onyaka

Ukuphazamiseka kwexesha elithile (SAD) luhlobo loxinzelelo olwenzeka ngexesha elithile lonyaka, ihlala ibusika.

I-SAD ingaqala ngexesha leminyaka yeshumi elivisayo okanye ebudaleni. Njengezinye iindlela zokudakumba, kwenzeka rhoqo kubantu basetyhini kunamadoda.

Abantu abahlala kwiindawo ezinobusuku obude busika basemngciphekweni omkhulu wokuphuhlisa i-SAD. Uhlobo oluqhelekileyo lokuphazamiseka lubandakanya uxinzelelo kwiinyanga zasehlotyeni.

Iimpawu zihlala zakha kancinci ngasekupheleni kokwindla nasebusika. Iimpawu zihlala zifana nezinye iindlela zokudakumba:

• Ukuphelelwa lithemba
• Ukwanda kwesidlo kunye nokuzuza ubunzima (ukulahleka kwesisindo kuqheleke kakhulu kwezinye iindlela zokudakumba)
• Ukwanda kokulala (ukulala okuncinci kuqheleke kakhulu kwezinye iindlela zokudakumba)
• Amandla amancinci kunye nokukwazi ukugxila
• Ukuphelelwa ngumdla emsebenzini okanye kwezinye izinto
• Ukuhamba kancinci
• Ukurhoxa ekuhlaleni
• Ukungonwabi kunye nokucaphuka

I-SAD ngamanye amaxesha inokudakumba ixesha elide. Ukuphazamiseka kweBipolar okanye iingcinga zokuzibulala nazo zinokwenzeka.

Akukho vavanyo lwe-SAD. Umboneleli wakho wezempilo unokukwenza ukuxilongwa ngokubuza malunga nembali yakho yeempawu.

Umboneleli wakho unokwenza uvavanyo lomzimba kunye novavanyo lwegazi ukulawula ezinye iingxaki ezifanayo ne-SAD.

Njengazo zonke iintlobo zoxinzelelo, amayeza antidepressant kunye nonyango oluthethwayo lunokusebenza.

UKULAWULA UXINEZELELO EKHAYA

Ukulawula iimpawu zakho ekhaya:

• Lala ngokwaneleyo.
• Yitya ukutya okusempilweni.
• Thatha amayeza ngendlela eyiyo. Buza umboneleli wakho ngendlela yokulawula iziphumo ebezingalindelekanga.
• Funda ukubukela imiqondiso yokuqala yokuba ukudakumba kwakho kuya kusiba mandundu. Yiba nesicwangciso ukuba iya isiba mandundu.
• Zama ukwenza umthambo rhoqo. Yenza imisebenzi ekwenza wonwabe.

MUSA ukusebenzisa utywala okanye iziyobisi ezingekho mthethweni. Oku kunokwenza uxinzelelo ngakumbi. Banokubangela ukuba ucinge ngokuzibulala.

Xa unengxaki yokudakumba, thetha ngendlela oziva ngayo nomntu omthembileyo. Zama ukuba phakathi kwabantu abanenkathalo nabanethemba. Zivolontiye okanye uthathe inxaxheba kwimisebenzi yeqela.

UNYANGO LOKUKHANYA

Umboneleli wakho unokumisela unyango olukhanyayo. Unyango olukhanyayo lusebenzisa isibane esikhethekileyo ngokukhanya okuqaqambe kakhulu okulinganisa ukukhanya okuvela elangeni:

• Unyango luqaliswa ekwindla okanye ekuqaleni kobusika, ngaphambi kokuba iimpawu ze-SAD ziqale.
• Landela imiyalelo yomboneleli wakho malunga nendlela yokusebenzisa unyango olukhanyayo. Enye indlela enokucetyiswa kukuhlala iinyawo ezimbalwa (iisentimitha ezingama-60) kude nebhokisi yokukhanya kangangemizuzu engama-30 yonke imihla. Oku kuhlala kusenziwa kusasa, ukulingisa ukuphuma kwelanga.
• Gcina amehlo akho evulekile, kodwa ungajongi ngqo kumthombo wokukhanya.

Ukuba unyango olukhanyayo luza kunceda, iimpawu zoxinzelelo kufuneka ziphuculwe kwiiveki ezi-3 ukuya kwezi-4.

Iziphumo zonyango olukhanyayo zibandakanya:

• Uxinzelelo lwamehlo okanye intloko
• Mania (kunqabile)

Abantu abathatha amayeza abenza bachaphazeleke ekukhanyeni, njengamayeza athile e-psoriasis, amayeza okubulala iintsholongwane, okanye ii-antipsychotic, akufuneki basebenzise unyango olukhanyayo.

Ukuhlolwa ngugqirha wamehlo kuyacetyiswa ngaphambi kokuqala unyango.

Ngaphandle konyango, iimpawu zihlala zibhetele ngokwazo ngokutshintsha kwamaxesha onyaka. Iimpawu zinokuphucula ngokukhawuleza ngonyango.

Isiphumo sihlala silungile kunyango. Kodwa abanye abantu bane-SAD ebomini babo.

Fumana uncedo lwezonyango kwangoko ukuba uneengcinga zokuzenzakalisa wena okanye omnye umntu.

Ukudakumba kwamaxesha; Ukudakumba kobusika; Ubusika blues; UKUKHAZEKA

• Iifom zokudakumba

Umbutho weAmerican Psychiatric Association iwebhusayithi. Ukuphazamiseka koxinzelelo. Ku: Umbutho wezengqondo zaseMelika. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika. Ngo-2013: 155-188.

Fava M, Østergaard SD, Cassano P.Ukuphazamiseka kwemood: ukuphazamiseka koxinzelelo (ukuphazamiseka kwengqondo). Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2016: isahluko 29.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Ukuphazamiseka okwenzeka ngamaxesha athile onyaka. www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml. Kufumaneka ngo-Oktobha 29, 2020.