Kodi Mumasinthiratu Kusokonezeka Kwa Nyengo?

Zamkati

• Kodi Chilichonse Chimakhala Chomvetsa Chisoni Chotani?
• Kodi Chilimwe SAD chikuwoneka bwanji?
• Kodi Ndingadziwe Bwanji Ngati Ndili ndi Chilimwe SAD?
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Chilimwe chimangokhudza kuwala kwa dzuwa, maulendo apanyanja, ndi # RoséAllDay-miyezi itatu osangokhala zosangalatsa ... chabwino? Kwenikweni, kwa anthu ochepa, miyezi yotentha ndi nthawi yovuta kwambiri pachaka, chifukwa kutentha kwakukulu ndi kuwala kumayambitsa kuvutika maganizo kwa nyengo.

Mwinamwake mwamvapo za matenda okhudza nyengo, kapena SAD, kumene 20 peresenti ya anthu amamva kuti akuvutika maganizo m'nyengo yozizira chifukwa cha kuchepa. Chabwino, palinso mtundu womwe umagunda anthu m'miyezi yotentha, yotchedwa kubwerera Matenda osokoneza bongo, kapena SAD yachilimwe.

Chilimwe SAD sichinafufuzidwe kwenikweni poyerekeza ndi nyengo yozizira, atero a Norman Rosenthal, MD, amisala, komanso wolemba Zima Blues. Pakatikati mwa zaka za m'ma 80, Dr. Rosenthal anali woyamba kufotokoza ndi kugulitsa mawu akuti "seasonal affective disorder." Posakhalitsa, adawona kuti anthu ena akuwonetsa kuvutika maganizo kofananako, koma m'chilimwe ndi m'chilimwe osati m'chilimwe ndi m'nyengo yozizira.

Apa, zomwe muyenera kudziwa:

Kodi Chilichonse Chimakhala Chomvetsa Chisoni Chotani?

Ngakhale tilibe chidziwitso chovuta kwambiri pachilimwe cha SAD, tikudziwa zinthu zingapo: Zimakhudza ochepera 5% aku America ndipo amapezeka kwambiri kumwera, kotentha kumwera kuposa kumpoto. Ndipo mofanana ndi mitundu yonse ya kuvutika maganizo, akazi ndi amene amavutika kwambiri kuposa amuna.

Ponena za zomwe zimayambitsa, pali malingaliro angapo: Poyambira, anthu onse amakumana ndi zovuta zosiyanasiyana zomwe zimagwirizana ndi malo osinthika, akufotokoza Dr. Rosenthal (taganizirani: kuyesa kutentha m'chipinda chozizira, kugonjetsa jet lag mofulumira). "Anthu ena omwe ali ndi vuto lachisangalalo m'nyengo yozizira amafunikira kuwala kochulukirapo ndipo ngati sakupeza, izi zitha kusokoneza nthawi yawo yamkati komanso / kapena kuwasiya ndi vuto la ma neurotransmitters ofunikira, monga serotonin," akufotokoza. "M'nyengo yotentha, kutentha kwakukulu kapena kuwala kumasokoneza mofananamo mawotchi a thupi la anthu ena kapena kusokoneza njira zawo zosinthira kuti athe kuthana ndi kuwonjezereka kowonjezereka. Mulimonsemo, simungathe kusonkhanitsa njira zotetezera kuti mulole kusintha. "

Ili ndi lingaliro losangalatsa poganizira kuti ambiri aife timakonda kuganiza kuti kuwala kwa dzuwa ndi chimodzi mwazinthu zopatsa thanzi kwambiri zomwe tili nazo. Kupatula apo, kuphunzira pambuyo powerenga kumawonetsa kutuluka panja kumachepetsa kukhumudwa, kumachepetsa nkhawa, komanso kumawonjezera mavitamini D, potero kumakulitsa thanzi komanso chisangalalo. "Lingaliro lazambiri ndikuti kuwala kwadzuwa ndi kwabwino ndipo mdima ndi woyipa, koma ndizosavuta. Tidasinthika ndi kuwala ndi mdima, ndiye timafunikira magawo awiriwa atsiku kuti mawotchi athu azigwira ntchito momwe ayenera. kukhala ndi chimodzi chochuluka kapena osatha kuzolowera chimodzi, ndiye kuti mumayamba SAD," Dr. Rosenthal akufotokoza.

Kathryn Roecklein, Ph.D., pulofesa wama psychology ku University of Pittsburgh yemwe amaphunzira mayendedwe azachisoni ndi zovuta zina, adafotokoza mosiyanako pang'ono za vutoli. Zomwe mumakonda kusangalala nazo, mumalandira mphotho zochepa kuchokera kuzomwe mukukhala.Momwe timamvera nthawi yachilimwe SAD ndikuti imatha kutsatira malingaliro omwewo: Ngati nyengo ili yotentha imakulepheretsani kuchita zinthu zomwe mumakonda, monga kutuluka panja kapena kulima, kutaya mphothoyo kumatha kubweretsa kukhumudwa kwakanthawi. "

Malingaliro ena akuphatikizapo lingaliro loti likhoza kuphatikizira kukhudzidwa kwa mungu-kufufuza koyambirira koyambirira mu Journal of Affective Disorders anapeza kuti m'chilimwe odwala matenda a SAD ananena kuti amavutika maganizo kwambiri pamene mungu unali wochuluka-ndipo kuti nyengo yomwe mumabadwiramo ingapangitse kuti mukhale okhudzidwa kwambiri.

Komabe, Dr. Rosenthal akuti palibe chodabwitsa kuti pali umboni wosonyeza kuti zikhalidwe zikuyambika - simukukhala ndi SAD yachilimwe ngati munakulira m'malo otentha poyerekeza ndi momwe mumakulira. (Komabe, mutha kuwona kusinthasintha kwamalingaliro ngati mungasunthe kuchokera kumpoto kupita kumwera, akuwonjezera.)

Kodi Chilimwe SAD chikuwoneka bwanji?

Mu nyengo zonse ziwiri, SAD ili ndi zizindikilo zofananira ndi kukhumudwa kwamankhwala: kusakhazikika mtima komanso kusowa chidwi komanso kuchita nawo zinthu zomwe mumakonda. Kusiyanitsa kokha pakati pa SAD ndi kukhumudwa kwamankhwala ndikuti nyengo yamtundu imayamba ndikuyima munthawi zosayembekezereka (masika kugwa kapena kugwa masika), akutero Roecklein.

Zosiyanasiyana za nyengo yofunda, makamaka, zimayambitsidwa ndi kuwonjezereka ndi kutentha kapena kuwala kwa dzuwa, akutero Dr. Rosenthal. Ndipo ngakhale ali mbali ziwiri za ndalama zomwezo, chilimwe SAD imapereka zizindikiro zosiyana ndi zachisanu. "Anthu omwe ali ndi vuto lachisangalalo m'nyengo yozizira amakhala ngati zimbalangondo zotchinga-amachepetsa, amagona mopitirira muyeso, amadya mopitirira muyeso, amanenepa, ndipo nthawi zambiri amakhala aulesi," akutero. Kumbali ina, "wina yemwe ali ndi vuto lachisangalalo chilimwe amakhala ndi mphamvu zambiri koma mokwiya. Nthawi zambiri samadya zambiri, sagonanso, ndipo ali pachiwopsezo chachikulu chodzipha kuposa anzawo achisanu." Anthu ena amafotokozanso zomwe zimachitika momveka bwino, ndipo amafotokoza kuti dzuwa likudutsa ngati mpeni, akuwonjezera.

Kodi Ndingadziwe Bwanji Ngati Ndili ndi Chilimwe SAD?

Ngati mumakhala pansi kwambiri mchilimwe, ganizirani izi: Kodi mumakhumudwa kwambiri mukatentha kwambiri kapena kunja kuli dzuwa? Kodi mumamva kukhala osangalala mukangogunda zoziziritsa komanso m'nyumba? Kodi kuwala kowala kumakukhumudwitsani ngakhale m'nyengo yozizira, monga nthawi yomwe dzuwa limawala? Ngati ndi choncho, mungakhale ndi SAD.

Ngati ndi choncho, sitepe yoyamba ikupita kwa wothandizira. Roecklein akuti mudzakhala opanikizika kuti mupeze munthu yemwe ali ndi SAD, koma wina amene amachiza kuvutika maganizo angathandize. Pali njira zingapo zochizira: Ma antidepressants awonetsedwa kuti amathandizira, monganso kupewa zoyambitsa (kutentha ndi kuwala). Roecklein akuti adawonanso odwala akupita patsogolo kwambiri popeza njira zochitira zinthu m'chilimwe zomwe zimawapangitsa kuti azisowa, monga kuthamanga m'nyumba pamakina opondaponda ndi kanema wachilengedwe, kapena kuyambitsa dimba lamkati.

Pali zochepa zakanthawi zomwe zingathandize, Dr. Ngati kuwala kukuyambitsa, kuvala magalasi amdima ndikupachika makatani akuda kumatha kuthandizira.

Roecklein akuwonetsanso kuti odwala SAD amayang'ana mu cognitive Behavioral therapy (CBT), yomwe imayang'ana pakusintha momwe mumamvera mwa kusintha momwe mumapangira zinthu. Chifukwa chiyani? "Pali lingaliro loti chilimwe ndichabwino komanso nthawi yabwino kwambiri pachaka, ndipo izi zitha kukupangitsani kukhala kovuta mukamakhumudwa kwambiri m'miyezi imeneyi," akuwonjezera.

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