Yini inkinga yokuphazamiseka kwesizini, izimpawu eziyinhloko, izimbangela kanye nokwelashwa

-Delile

• Izimpawu eziyinhloko
• Izimbangela ezingaba khona
• Yelashwa kanjani
• 1. I-Phototherapy
• 2. Ukwelashwa kwengqondo
• 3. Imithi
• 4. Ukwelashwa kwemvelo

Ukuphazamiseka okwenzeka ngezikhathi ezithile zonyaka uhlobo lokudangala olwenzeka ngesikhathi sasebusika futhi oludala izimpawu ezinjengokudabuka, ukulala ngokweqile, ukwanda kwesifiso sokudla nobunzima bokugxila.

Lesi sifo senzeka kakhulu kubantu abahlala ezindaweni lapho ubusika buhlala khona isikhathi eside, futhi izimpawu ziyathuthuka njengoba isikhathi sonyaka sishintsha futhi nenani lokukhanya kwelanga landa.

Kodwa-ke, lapho izimpawu zingaphatheki kahle kuyadingeka ukuthi uthintane nodokotela wezifo zengqondo ongakhombisa ezinye izinhlobo zokwelashwa ezifana ne-phototherapy, imishanguzo, ukwelashwa kwengqondo nokwelashwa kwemvelo.

Izimpawu eziyinhloko

Izimpawu zokuphazamiseka kokuphazamiseka kwesizini ziyefana kakhulu nezokudangala, umehluko omkhulu ukuthi zenzeka ikakhulu ebusika, futhi kungaba:

• Ukudabuka;
• Ukuthukuthela;
• Ukukhathazeka;
• Kunzima ukugxila;
• Ukukhathala ngokweqile;
• Ukulala kakhulu;
• Ukwanda kwesifiso sokudla;
• Imizwa yecala;
• I-libido eyehlisiwe;
• Ukwehla kwesithakazelo emisebenzini yokuzilibazisa.

Izimpawu ziyahlukahluka kuye ngomuntu futhi zivame ukwehla lapho ubusika buphela futhi kukhona ukwanda kokuchayeka elangeni, kodwa-ke, kuyadingeka ukuthi uthintane nodokotela wezifo zengqondo ukukhombisa ukwelashwa okufanele kakhulu uma izimpawu zishuba kakhulu.

Ngaphezu kwalokho, kwezinye izimo, izimpawu zingaqhubeka noma sekufika ihlobo, ngakho-ke, ukulandelwa nodokotela wezifo zengqondo ozohlola ukutholakala kokucindezeleka okuvamile kufanele kulandelwe. Bona ukuthi yini engadala ukucindezeleka.

Izimbangela ezingaba khona

Izimbangela eziyinhloko zokuvela kokuphazamiseka kokuphazamiseka kwesizini zihlobene nokwehla kwezinto zomzimba ezixhunyaniswe nemizwa nokulala, njenge-serotonin ne-melatonin. Lezi zinto zivame ukwehla ezikhathini lapho izinsuku zifushane futhi, ngenxa yalokho, kukhona ukukhanya okuncane elangeni.

Kodwa-ke, umzimba uphinde ukhiqize uvithamini D lapho uvezwa ukukhanya kwelanga, ngakho-ke esinye isizathu esihlobene nenkinga yokuphazamiseka kwesizini ukuthi ngesikhathi sasebusika kukhona ukukhanya kwelanga okuncane futhi namazinga kavithamini D emzimbeni ancipha, abangele ukulala okwengeziwe nokuzizwa ngokweqile ukukhathala.

Ngaphezu kwalokho, ezinye izinto ezinobungozi zingaxhunyaniswa nokubonakala kwesifo se-seasonal affective disorder, njengabantu abahlala ezindaweni ezimnyama nezibandayo, abasebenza ezindaweni ezivaliwe nezimnyama kakhulu futhi abanomlando womuntu siqu noma womndeni wokudangala.

Yelashwa kanjani

Ezinye izinhlobo zokwelashwa zingakhonjiswa ngesifo sokuphazamiseka sonyaka, njenge:

1. I-Phototherapy

I-Phototherapy uhlobo lwezokwelapha oluqukethe ukufaka ukukhanya okukhanyayo kumuntu esikhundleni sokuvezwa yilanga. Lolu hlobo lwezokwelapha lunconywa kakhulu futhi, kwesinye isikhathi, kufanele lusetshenziswe ngokuhlanganyela nemithi.

Kwenziwa ezibhedlela nasemitholampilo ekhethekile, lapho umuntu ehleli noma elele khona ethola ukukhanya okukhanyayo esikhumbeni, isikhathi esiyimizuzu engama-20 kuye kwengama-60, kuya ngamandla wokukhanya nesikhathi sokwelashwa sincike enkombeni kadokotela. Qonda kabanzi mayelana nokuthi kwenziwa kanjani i-phototherapy.

Kodwa-ke, eminye imiphumela emibi ingabonakala njengokucasulwa kwamehlo, ukungahlaliseki nekhanda, ngakho-ke kubalulekile ukuxhumana nodokotela njalo.

2. Ukwelashwa kwengqondo

I-Psychotherapy, ikakhulukazi uhlobo olubizwa nge-cognitive-behavioral therapy (i-CBT), ingasiza ekwelapheni ukuphazamiseka okuhambisana nenkathi ethile yonyaka. Lolu hlobo lokwelashwa lwenziwa yisazi sokusebenza kwengqondo, lapho, sigxile ekuthuthukiseni imizwa nokuziphatha futhi siqukethe ukusiza umuntu ukuba aqonde futhi alawule imizwa yakhe ezimweni ezahlukahlukene.

Amaseshini we-Psychotherapy angenziwa ngawodwana noma ngamaqembu ngokuya ngenkomba yesazi sokusebenza kwengqondo, futhi izivivinyo zokukhombisa zingenziwa ukusiza ukukhomba imizwa engemihle, nokuzivocavoca kokuphefumula ukukhuthaza ukuphumula.

3. Imithi

Eminye imishanguzo ingakhonjiswa ngudokotela ukwelapha ukuphazamiseka kokuphazamiseka kwesizini, njenge, njenge-anti-depressants. Amanye ama-antidepressants, njenge-bupropion, akhulisa amazinga e-serotonin ebuchosheni, ngaleyo ndlela anciphise izimpawu ezinjengokudabuka nokukhathala ngokweqile.

Ngaphezu kwalokho, udokotela angahle anikeze ukwengeza nge-vitamin D ukulawula amazinga ale vithamini egazini, inani elizosetshenziswa lizoya kumuntu ngamunye.

4. Ukwelashwa kwemvelo

Ukwelashwa kwemvelo kusetshenziswa ngokuhlangana nezinye izinhlobo zokwelashwa futhi kungathuthukisa izimpawu zesifo sokuphazamiseka sonyaka. Ngakho-ke, kuyadingeka ukuthatha izinyathelo ezenziwe ngokwazo njengokugcina amawindi, izimpumputhe namakhethini evulekile emini, kanye nokuhlala eduze kwewindi ukuze uxhumane nemisebe yelanga.

Kukhona namakhambi asekhaya akhonjisiwe ukwelapha lolu hlobo lokuphazamiseka, njengeSt. John's wort, rhodiola noma itiye le-kava-kava. Lokhu kukhishwa kungatholakala futhi kumafomula anama-capsule futhi umthamo wawo kufanele unconywe njalo ngudokotela noma umuthi wamakhambi.

Ngaphezu kwalokho, kubalulekile ukwenza imisebenzi ngaphandle, njengokuhamba izintaba, nokugcina ukudla okunempilo futhi okunempilo okunothe ngovithamini D. Thola ukudla okuyinhloko okuqukethe uvithamini D