Ukuphazamiseka kwesizini

I-Seasonal affective disorder (SAD) uhlobo lokudangala olwenzeka ngesikhathi esithile sonyaka, imvamisa ebusika.

I-SAD ingaqala phakathi neminyaka yentsha noma lapho isikhulile. Njengezinye izinhlobo zokucindezeleka, kwenzeka kaningi kwabesifazane kunakubesilisa.

Abantu abahlala ezindaweni ezinobusuku obude basebusika basengozini enkulu yokuthola i-SAD. Uhlobo olungajwayelekile kakhulu lwalesi sifo lubandakanya ukucindezeleka phakathi nezinyanga zasehlobo.

Izimpawu zivame ukwakha kancane ngasekupheleni kokwindla nasebusika izinyanga. Izimpawu zivame ukufana nezinye izinhlobo zokucindezeleka:

• Ukuphelelwa yithemba
• Ukwanda kwesifiso sokuthola isisindo (ukulahleka kwesisindo kuvame kakhulu kwezinye izinhlobo zokudangala)
• Ukulala okwandisiwe (ukulala okuncane kakhulu kuvame kakhulu kwezinye izinhlobo zokucindezeleka)
• Amandla amancane namandla okugxila
• Ukuphelelwa yintshisekelo emsebenzini noma kweminye imisebenzi
• Ukunyakaza okuvilaphayo
• Ukuhoxa komphakathi
• Ukungajabuli nokucasuka

I-SAD kwesinye isikhathi ingaba ukucindezeleka kwesikhathi eside. Ukuphazamiseka kwe-bipolar noma imicabango yokuzibulala nayo kungenzeka.

Akukho ukuhlolwa kwe-SAD. Umhlinzeki wakho wokunakekelwa kwezempilo angenza ukuxilongwa ngokubuza ngomlando wakho wezimpawu.

Umhlinzeki wakho angenza futhi ukuhlolwa komzimba nokuhlolwa kwegazi ukukhipha ezinye izinkinga ezifana ne-SAD.

Njengezinye izinhlobo zokudangala, imithi elwa nokudangala kanye nokwelashwa kokukhuluma kungasebenza.

UKUPHATHA UKUDABEKA KWAKHO EKHAYA

Ukuphatha izimpawu zakho ekhaya:

• Lala ngokwanele.
• Yidla ukudla okunempilo.
• Thatha imithi ngendlela efanele. Buza umhlinzeki wakho ukuthi angayiphatha kanjani imiphumela emibi.
• Funda ukubuka izimpawu zokuqala zokuthi ukucindezeleka kwakho kuya ngokuya kuba kubi. Yiba necebo uma liba libi kakhulu.
• Zama ukuzivocavoca umzimba kaningi. Yenza imisebenzi ekujabulisa.

UNGAYisebenzisi utshwala noma izidakamizwa ezingekho emthethweni. Lokhu kungenza ukudangala kube kubi kakhulu. Zingakubangela nokuthi ucabange ngokuzibulala.

Uma ulwa nokudangala, khuluma ngokuthi uzizwa kanjani nomuntu omethembayo. Zama ukuba phakathi kwabantu abakhathalelayo nabanombono oqondile. Zinikele noma uhlanganyele emisebenzini yeqembu.

INDLELA YOKUKHANYA

Umhlinzeki wakho anganikeza ukwelashwa okulula. Ukwelashwa kokukhanya kusebenzisa isibani esikhethekile esinokukhanya okukhanyayo okulingisa ukukhanya okuvela elangeni:

• Ukwelashwa kuqala ekwindla noma ekuqaleni kobusika, ngaphambi kokuba izimpawu ze-SAD ziqale.
• Landela imiyalo yomhlinzeki wakho mayelana nendlela yokusebenzisa ukwelashwa okulula. Enye indlela enganconywa ukuhlala amafidi ambalwa (amasentimitha angama-60) kude nebhokisi lokukhanya cishe imizuzu engama-30 usuku ngalunye. Lokhu kuvame ukwenziwa ekuseni kakhulu, ukulingisa ukuphuma kwelanga.
• Gcina amehlo akho evulekile, kodwa ungabheki ngqo emthonjeni wokukhanya.

Uma ukwelashwa okulula kuzosiza, izimpawu zokucindezeleka kufanele zithuthuke kungakapheli amasonto amathathu kuya kwamane.

Imiphumela emibi yokwelashwa okulula ifaka:

• Uhlobo lwamehlo noma ikhanda
• I-Mania (kuyaqabukela)

Abantu abathatha imithi ebenza bazwele ekukhanyeni, njengemithi ethile ye-psoriasis, ama-antibiotic, noma ama-antipsychotic, akufanele basebenzise ukwelashwa okulula.

Kunconywa ukuhlola nodokotela wamehlo ngaphambi kokuqala ukwelashwa.

Ngaphandle kokwelapha, izimpawu zivame ukuba ngcono ngokwazo ngokushintsha kwezinkathi. Izimpawu zingathuthuka ngokushesha ngokwelashwa.

Umphumela uvame ukuba muhle ngokwelashwa. Kodwa abanye abantu bane-SAD kukho konke ukuphila kwabo.

Thola usizo lwezokwelapha ngokushesha uma unemicabango yokuzilimaza wena noma omunye umuntu.

Ukudangala kwesizini; Ukudangala kwasebusika; Ubusika blues; Kuyadabukisa

• Izinhlobo zokudangala

Iwebhusayithi yeAmerican Psychiatric Association. Izinkinga zokucindezeleka. Ku: I-American Psychiatric Association. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika. 2013: 155-188.

I-Fava M, i-Østergaard SD, i-Cassano P. Izinkinga zomoya: ukuphazamiseka kwengcindezi (ukucindezeleka okukhulu) Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 29.

National Institute of Mental Health iwebhusayithi. Ukuphazamiseka kwesizini. www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml. Kufinyelelwe ngo-Okthoba 29, 2020.