Seasonal affective disorder chirwere chinoratidzwa nekutanga kwekuora mwoyo panguva yekudonha kwekupedzisira uye mwedzi yekutanga yechando apo kune zuva shoma rezuva. Izvi zvinofungidzirwa kuti zvinoitika kana rhythm yemuviri zuva nezuva isisawirirane nekuda kwekuderedzwa kwezuva.
Vamwe vanhu vanotambura nokuora mwoyo kwegore rose vanonyanya kuipa munguva yechando, nepo vamwe vanoora mwoyo bedzi mukati memwedzi inotonhora, ine rima. Kunyange ongororo dzinoratidza kuti mumwedzi yechirimo, kuine chiedza chezuva uye kudziyirwa, vanhu vashoma kwazvo vanotambura nezvinetso zvepfungwa. Dzimwe nyanzvi dzinoti seasonal affective disorder inobata kusvika ku3% yehuwandu hweUS, kana vanhu vangangosvika mamirioni mapfumbamwe, nepo vamwe vachiona maitiro akaomarara echando chekuora mwoyo.
Saka, kuora kwemafungiro muvhuvhu nechando hakusi kungofungidzira, asi chirwere chaicho?
Ndizvozvo. Uku “kuora mwoyo kwomunguva yechando” kwakatanga kuzivikanwa neboka revatsvakurudzi veNational Institute of Mental Health muna 1984. Vakaona kuti muitiro wacho ndewemwaka uye kuchinja kunoitika nemwero yakasiyana-siyana, dzimwe nguva nesimba riri pakati nepakati, pane dzimwe nguva nokuchinja-chinja kwemanzwiro.
- Shuwa kurara zvakanyanya
- Kuneta masikati
- Kuwedzera uremu
- Kuderera kwekufarira mumagariro evanhu
Chirwere ichi chinowanzoitika muvagari vekuNorth latitudes. Nekuda kwezvikonzero zvehomoni, vakadzi vanotambura nekusagadzikana kwemwaka kakawanda kupfuura varume. Zvisinei, kuora mwoyo kwemwaka kunoderera mushure mekuenda kumwedzi muvakadzi.
Ndinofanira kutora antidepressants here?
Iwe unogona kutanga kutora antidepressants kana kuwedzera muyero wauri kutora, kana chiremba wako achiona zvakakodzera. Asi zviri nani kubvunza chiremba wako kuti aongorore mamiriro ako. Imwe ongororo yakabudiswa muBiological Psychiatry yakawana kuti kutora mishonga mukudonha kusati kwatanga kwekuora mwoyo kwemwaka kunogona kubatsira. Mune zvidzidzo zvitatu zvakasiyana, varwere vane mwaka wehutano hwehutano vakatora antidepressants kubva pakudonha uye vakawana kuora mwoyo kuduku mukupera kwekudonha uye kutanga kwechando vachienzaniswa nevaya vasina.
Ndinofanira kuenda kumisangano ye psychotherapy munguva yechando?
Ehe, iwe unogona kuenda kune psychotherapist kuti uchengetedze hutano hwako hwepfungwa muchimiro chakanaka. Asi pane imwe pfungwa, isingadhure uye inoshanda zvakanyanya yakauya nevamwe varapi. Ita "homework" yako inosanganisira kuchengeta mood journal kuti uone kana mamiriro akaipa akaitika, ongorora uye edza kuongorora uye woshandura pfungwa dzako dzisina kunaka. Edza kuderedza muitiro wokuora mwoyo. Edza kumisa "ruminating" - kuenda pamusoro pechiitiko chinogumbura kana kukanganisa kwako - zvese zvinhu zvinoita kuti unzwe zvakanyanya.
Pane chimwe chinhu chingaitwa here?
Kurapa kwechiedza kwakaratidza kushanda pakurapa kushushikana kwemwaka. Inogona kusanganiswa neyakajairwa psychotherapy uye melatonin zvinowedzera, izvo zvinogona kubatsira kuwiriranisa wachi yemuviri.
Asi kuti usashandise matanho akadaro (uye kwete kutsvaga hofisi yekurapa mwenje muguta rako), wana zuva rakawanda rezuva, kunyangwe pasina rakawanda. Enda kunze kazhinji, pfeka zvinodziya uye famba. Zvinobatsirawo kuchengetedza kushamwaridzana uye kukurukura neshamwari.
Kuita muviri, sekuziva kwevanhu vose, kunobatsira kusunungura mamwe mahomoni emufaro. Uye izvi ndizvo zvaunoda munguva yechando. Uyezve, kurovedza muviri kunowedzera immune system yako.
Nyanzvi dzakawanda dzinokurudzira kudya kwakakwana kwakaoma carbohydrate chikafu (zviyo zvose uye zvigadzirwa zvezviyo) uye mapuroteni. Isa parutivi zvitubu zvemacarbohydrates akareruka, senge zvihwitsi, makuki, waffles, Coca-Cola uye zvimwe zvekudya izvo zvisingadiwi nemuviri wako. Takura pamichero (zvichida zvemwaka senge persimmons, feijoas, maonde, matamba, tangerines) nemiriwo, inwa mvura yakawanda, herbal teas, uye kofi shoma.