Kodi vuto losintha nyengo, zizindikilo zazikulu, zoyambitsa ndi chithandizo

Zamkati

• Zizindikiro zazikulu
• Zomwe zingayambitse
• Momwe mankhwalawa amachitikira
• 1. Phototherapy
• 2. Matendawa
• 3. Mankhwala
• 4. Chithandizo chachilengedwe

Matenda okhudzana ndi nyengo ndi mtundu wa kukhumudwa komwe kumachitika nthawi yachisanu ndipo kumayambitsa zizindikilo monga chisoni, kugona mopitirira muyeso, kudya kwambiri komanso kuvutika kuyang'ana.

Vutoli limachitika kwambiri mwa anthu omwe amakhala m'malo omwe dzinja limatenga nthawi yayitali, ndipo zizindikilo zimakula bwino nyengo ikamasintha komanso kuchuluka kwa dzuwa kumachulukirachulukira.

Komabe, ngati zizindikilozo sizikumveka bwino ndikofunikira kukaonana ndi wazamisala yemwe angakuwuzeni mitundu ina yamankhwala monga phototherapy, mankhwala, psychotherapy ndi chithandizo chachilengedwe.

Zizindikiro zazikulu

Zizindikiro zakusokonekera kwa nyengo ndizofanana kwambiri ndi zachisoni, kusiyana kwakukulu ndikuti zimachitika makamaka m'nyengo yozizira, ndipo zimatha kukhala:

• Chisoni;
• Kukwiya;
• Nkhawa;
• Zovuta kukhazikika;
• Kutopa kwambiri;
• Kugona kwambiri;
• Kuchuluka chilakolako;
• Maganizo olakwa;
• Kuchepetsa libido;
• Kuchepetsa chidwi pa zosangalatsa.

Zizindikiro zimasiyanasiyana munthu ndi munthu ndipo zimayamba kuchepa nthawi yozizira ikamatha ndipo pamakhala kuwonjezeka kwa kuwala kwa dzuwa, komabe, ndikofunikira kukaonana ndi wazamisala kuti akuwonetseni chithandizo choyenera kwambiri ngati zizindikilozo ndizazikulu kwambiri.

Kuphatikiza apo, nthawi zina, zizindikilo zimatha kupitilirabe ngakhale kutafika chilimwe, chifukwa chake, kutsata ndi wazamisala yemwe adzawone kupezeka kwa kukhumudwa komwe kuyenera kutsatiridwa. Onani zomwe zingayambitse kukhumudwa.

Zomwe zingayambitse

Zomwe zimayambitsa kuchepa kwa nyengo ndizokhudzana ndi kuchepa kwa zinthu zathupi zolumikizidwa ndi malingaliro ndi kugona, monga serotonin ndi melatonin. Zinthu izi zimakonda kuchepa munthawi yomwe masiku amakhala afupikitsa ndipo, chifukwa chake, kuwala kwa dzuwa kumachepa.

Komabe, thupi limatulutsanso vitamini D ikawala, choncho chifukwa china chokhudzana ndi vuto lanyengo ndikuti nthawi yachisanu kuwala kwa dzuwa kumachepa ndipo kuchuluka kwa vitamini D mthupi kumachepa, ndikupangitsa kugona kwambiri ndikumverera mopitirira muyeso kutopa.

Kuphatikiza apo, zina mwaziwopsezo zitha kulumikizidwa ndi mawonekedwe amisala yokhudzana ndi nyengo, monga anthu omwe amakhala m'malo amdima komanso ozizira, omwe amagwira ntchito m'malo otsekedwa komanso amdima kwambiri komanso omwe ali ndi mbiri yakukhumudwa kapena yabanja.

Momwe mankhwalawa amachitikira

Mitundu ina yamankhwala imatha kuwonetsedwa pamavuto okhudzana ndi nyengo, monga:

1. Phototherapy

Phototherapy ndi mtundu wa chithandizo chomwe chimakhala ndi kuyatsa kuwala kwa munthuyo m'malo mwa kuwonekera padzuwa. Mankhwalawa amalimbikitsidwa kwambiri ndipo, nthawi zina, ayenera kugwiritsidwa ntchito limodzi ndi mankhwala.

Amachitidwa muzipatala ndi zipatala zapadera, pomwe munthuyo wakhala kapena kugona pansi akulandila kuwala kowala pakhungu, kwa mphindi 20 mpaka 60, kutengera mphamvu yakuwala ndipo nthawi yothandizidwa imadalira zomwe dokotala akunena. Mvetsetsani zambiri za momwe phototherapy imagwirira ntchito.

Komabe, zovuta zina zitha kuwonedwa monga kuyabwa m'maso, kusakhazikika komanso kupweteka mutu, chifukwa chake ndikofunikira kuti nthawi zonse muzilankhula ndi dokotala.

2. Matendawa

Psychotherapy, makamaka mtundu womwe umadziwika kuti chidziwitso-machitidwe othandizira (CBT), itha kuthandizira kuchiza matenda okhudzana ndi nyengo. Chithandizo chamtunduwu chimachitidwa ndi wama psychologist, momwe, chimayang'ana kwambiri pakukula kwamakhalidwe ndi machitidwe ndipo zimathandizira munthu kumvetsetsa ndikuwongolera momwe akumvera munthawi zosiyanasiyana.

Magawo azamisala amatha kuchitidwa payekhapayekha kapena m'magulu kutengera zomwe katswiri wazamaganizidwe akuwonetsa, ndipo zochitika zowunikira zitha kuchitidwa kuti zithandizire kuzindikira malingaliro osalimbikitsa, ndi machitidwe opumira olimbikitsira kupumula.

3. Mankhwala

Mankhwala ena amatha kuwonetsedwa ndi adokotala kuti athetse vuto lanu lanyengo, monga, mwachitsanzo, mankhwala opatsirana. Mankhwala ena opondereza nkhawa, monga bupropion, amawonjezera kuchuluka kwa ma serotonin muubongo, potero amachepetsa zizindikilo monga kumva chisoni komanso kutopa kwambiri.

Kuphatikiza apo, adotolo atha kupatsa vitamini D zowonjezerapo kuti athetse mavitamini awa m'magazi, kuchuluka komwe kungagwiritsidwe ntchito kumadalira munthu aliyense.

4. Chithandizo chachilengedwe

Chithandizo chachilengedwe chimagwiritsidwa ntchito limodzi ndi mitundu ina ya chithandizo ndipo chitha kukonza zizindikiritso zamatenda anyengoyi. Chifukwa chake, ndikofunikira kutenga njira zopangira nyumba monga kusunga mawindo, khungu ndi nsalu zotchinga masana, komanso kukhala pafupi ndi zenera kuti muzilumikizana ndi kunyezimira kwa dzuwa.

Palinso mankhwala azakuchipatala omwe akuwonetsedwa kuti athetse vutoli, monga St. John's wort, rhodiola kapena tiyi ya kava-kava. Zotulukazi zimapezekanso m'mafomulomo okhala ndi makapisozi ndipo mulingo wake uyenera kulimbikitsidwa ndi dokotala kapena wazitsamba.

Kuphatikiza apo, ndikofunikira kuchita zochitika panja, monga kukwera mapiri, ndikukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi cha vitamini D. Pezani zakudya zazikulu zomwe zili ndi vitamini D