Kodi ndinu WOKhumudwa? Nthawi yoti mupeze chithandizo chazovuta zakunyengo

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Kodi ndi nkhani yanthawi yozizira yozizira… kapena china chachikulu, monga kusokonezeka kwa nyengo?

Matenda okhudzana ndi nyengo (SAD) - omwe amadziwikanso kuti nyengo yachisoni - amakhudza anthu pafupifupi theka la miliyoni ku United States chaka chilichonse, malinga ndi Chipatala cha Cleveland . Zimagunda kumapeto kwa nthawi yozizira komanso nthawi yachisanu, koma zimatha kuchitika m'miyezi yachilimwe.

Ngati kusintha kwa nyengo kwakusiyirani kukhumudwa, nayi njira yodziwira nthawi yoti mupezere thandizo.

Kodi matenda okhudzana ndi nyengo amakhala osiyana bwanji ndi kukhumudwa kwamankhwala?

Ngakhale anthu ena amangoti kukhumudwa komwe kumachitika chifukwa cha nyengo yozizira, ndimavuto okhumudwitsa-zimangobwera chifukwa cha kusintha kwa nyengo, akutero a Arpit Aggarwal, MD a zamaganizo ku University of Missouri Health Care.

Mukazindikira wodwala yemwe ali ndi vuto losintha nyengo, othandizira azaumoyo amayang'ana momwe nyengo yanu imakhudzira kusintha kwamachitidwe anu, zochita zanu, komanso momwe mumamvera.

[SAD] imapezeka ngati magawo awiri okhumudwa kwambiri (omwe ali ndi gawo limodzi la milungu iwiri) achitika mzaka ziwiri zapitazi, a Dr. Aggarwal akuti.

Mwanjira ina, kutopa, kusowa chilakolako, kapena kuchepa mphamvu kwa masiku angapo nthawi imodzi sikungakhale kukhumudwa - koma ngati zizindikiritso zanu zikupitilira kapena zimachitika pafupipafupi nyengo zina, mwina mukutha kuthana ndi kufooka kwakanthawi.

Zizindikiro zosokoneza nyengo

Sizovuta nthawi zonse kuzindikira zizindikilo zakukhumudwa mwa iwe wekha, makamaka m'nyengo yozizira, pomwe pafupifupi aliyense amafuna kudzimangirira ndikukhala pabedi. Malinga ndi Dr. Aggarwal, izi ndi zizindikilo zofala kwambiri za kukhumudwa kwakukulu komwe kumatha kuchitika ndi SAD:

• kukhumudwa kapena kukhumudwa pafupifupi tsiku lililonse;
• kutaya chidwi ndi zinthu zomwe mumakonda;
• kutaya mphamvu kapena njala;
• kusintha kwa zizolowezi za kugona kapena kuvuta kugona;
• zovuta kulingalira;
• kumva ulesi kapena kukwiya;
• ndikudzimva waliwongo kapena malingaliro akumwalira kapena kudzipha.

Ndikofunikanso kuzindikira kuti zizindikilo zina za SAD zimasiyana kutengera nyengo.

Mtundu wofala kwambiri wamavuto omwe amapezeka nyengo yachisanu nthawi zambiri umakhala ndi kugona mokwanira komanso kudya, kunenepa, komanso kuchepa mphamvu, atero Aggarwal, pomwe kukhumudwa komwe kumachitika mchilimwe kumatha kuphatikizira kukhumudwa, kusowa njala ndi kunenepa, kusakhazikika, ndi kusowa tulo.

Matenda osokoneza bongo amayambitsa

Ngakhale sitimadziwa kawirikawiri, matupi athu amalumikizana kwambiri ndi chilengedwe chathu. Nyengo ikasintha, zinthu zambiri zotizungulira zimasinthanso, makamaka kusintha kwake, ndi kuchuluka kwa kuwunika kwa dzuwa komwe timalandira tsiku lililonse.

Kupezeka kwa dzuwa kumathandiza kwambiri pakukhumudwa kwa nyengo, chifukwa anthu omwe amakhala kutali kwambiri ndi equator amakhala ndi mwayi wambiri [wokhalanso] wokhumudwa nyengo zina, atero Dr. Aggarwal. Kusintha kwa kupezeka kwa dzuwa kumatha kukhudza mahomoni ngati serotonin ndi melatonin [komanso nyimbo yanu ya circadian. Phunziro limodzi adapeza kuti SAD imatha kupezeka pomwe malo ogulitsa vitamini D anali otsika, mwina chifukwa chakuchepa kwa dzuwa.

Zonsezi zowopsa, pa Chipatala cha Mayo , Ikhoza kuthandizira kukhumudwa kwa SAD ndi nyengo yachisanu: Melatonin imayang'anira magonedwe anu, pomwe serotonin ndimankhwala am'maganizo omwe amakhudza kusangalala. Kuchepetsa kwa chilichonse kumatha kuyambitsa magawo okhumudwitsa, monganso kusokonezeka kwa wotchi yamoyo wanu komanso chizolowezi chanu.

Nanga bwanji kukhumudwa kwa chilimwe, pomwe kuli kuwala kochuluka kwa dzuwa? Aggarwal akuti pali lingaliro loti kuchuluka kwa mungu ndi ziwengo nthawi yachilimwe ndi yotentha zitha kuyambitsa SAD, ngakhale ndi lingaliro lomwe silinamvetsetsedwe bwino.

Makamaka, palinso chibadwa cha SAD, chomwe chapezeka kuti chikuyenda m'mabanja-ndipo mwatsoka, anthu ena omwe ali ndi mbiri yakukhumudwa m'mabanja amatengeka kwambiri kuposa ena. Pafupifupi National Institute of Mental Health , azimayi ndi achichepere, anthu omwe amakhala kutali ndi equator, komanso anthu omwe ali ndi vuto la kukhumudwa kapena kusinthasintha zochitika amatha kukhala ndi SAD pamitengo yayikulu.

Kupeza chithandizo: Chithandizo chazovuta zakanthawi

Ngakhale kupsinjika kwa nyengo kumatha kubwera ndikupita, palibe chifukwa chovutikira mpaka nyengo zisintha. Pali njira zingapo zamankhwala zomwe zingapezeke pamavuto amtundu uliwonse, monga kumwa mankhwala ochepetsa kupsinjika ndi kulandira upangiri, chithandizo chamankhwala, kapena chidziwitso chazidziwitso (CBT) kuchokera kwa katswiri wazachipatala.

Palinso chithandizo chimodzi chokhacho chomwe chimaperekedwa kwa mitundu ya kukhumudwa kwakanthawi: mankhwala opepuka kujambula zithunzi. Dr. Aggarwal akuti nthawi zambiri amakhala mzere woyamba kuchiza kukhumudwa kwakanthawi ndipo umakhudzana ndikuwonetsedwa ndi kuwala kowala pambuyo podzuka pogwiritsa ntchito lightbox yapadera. Amaonedwa kuti ndi otetezeka ndipo zitha kukhazikitsidwa kunyumba ndi zotsatira zoyipa . Sizingathetseretu pafupifupi theka la anthu omwe ali ndi SAD, malinga ndi National Institute of Mental Health . Koma zitha kuthandiza kukonza zizindikilo, makamaka kuphatikiza njira zina zochiritsira.

Madokotala ena amalimbikitsa vitamini D chowonjezera kwa odwala omwe alibe kutentha kwa dzuwa. Koma, kufufuza pa mphamvu yake ngati chithandizo chakhala ndi zotsatira zosakanikirana.

Pamapeto pake, ndikofunikira kukumbukira kuti kumva chisoni kapena kusalimbikitsidwa masiku angapo m'nyengo yachisanu kumatha kukhala kwachilendo - koma kuyesetsa kuchita bwino, kusowa chiyembekezo, kapena kukhala ndi malingaliro ofuna kudzipha sichoncho.

Ngati mukumva chisoni kwa milungu yopitilira iwiri ndipo imayamba kusokoneza zochitika zanu zatsiku ndi tsiku, muyenera kukambirana ndi dokotala wanu wamkulu kapena wothandizira zaumoyo kuti muwone ngati pakufunika thandizo lina, Dr. Aggarwal akulangiza.

Zizolowezi zabwino zogona, kuchita masewera olimbitsa thupi, komanso kuyenda tsiku lililonse zimathandizira anthu omwe ali ndi SAD. Nthawi zina, mankhwala opatsirana pogonana awonetsa kusintha kwazizindikiro.

Kuti mumve zambiri pofunafuna thandizo kapena chithandizo cha kukhumudwa, pitani ku Mgwirizano Wadziko Lonse paumoyo wamaganizidwe kapena itanani Kugwiritsa Ntchito Mankhwala Osokoneza bongo ndi Ntchito Zoyang'anira Zaumoyo nambala yothandizira pa 1-800-662-HELP. Ngati inu kapena aliyense amene mumamudziwa ali ndi malingaliro ofuna kudzipha, itanani Njira Yodzitetezera Kudzipha pa 1-800-273-8255 kapena pitani kuchipinda chadzidzidzi chapafupi.