Ukufika kwehlobo kungaba yimbangela yokugubha kanye nenjabulo. Nokho, kukhona ukuxhumana okujulile kakhulu phakathi intwasahlobo nokukhathazeka.
Uma ubonakala ubhekene nenkathi yokucindezeleka okukhulu noma ubona ukukhathala okukhulu noma ukucasuka, isizathu singase kube wushintsho lwesizini.
Ucingo "ukukhathazeka kwentwasahlobo” kuwuhlobo oluvame kakhulu lokucindezeleka kwesizini, olubizwa nangokuthi i-seasonal affective disorder (i-SAD) futhi ibonwa yi-Diagnostic and Statistical Manual of Mental Disorders.
Indlela eyaziwa kakhulu ye-SAD (Seasonal Affective Disorder) yileyo eqala ekwindla futhi ibe ngcono entwasahlobo. Kodwa-ke, ukuphazamiseka okuphambene nakho kuvame kakhulu, okwenzeka ngokufika kwentwasahlobo.
Ukushintsha kwesizini: yiziphi izimpawu zokukhathazeka kwentwasahlobo?
Sijwayele ukucabanga ngentwasahlobo njengenkathi yokuzalwa kabusha. Izinsuku ziya ngokuya ziba zinde, amazinga okushisa ayakhuphuka, izihlahla ezake zaba mhlophe ziyaqhakaza. Nokho, izifundo eziningana ziye zabhala a ukwanda kwamacala okukhathazeka kulesi sikhathi, kangangokuthi i-American Psychiatric Association iye yaqaphela ngokusemthethweni ukuphazamiseka kwenkathi yonyaka njengenkinga enkulu yokucindezeleka (MDD).
Ngokushintsha kwezinkathi zonyaka, amahora emini namazinga okushisa ayanda. Lokhu kungashintsha isimo somzimba sabantu, ikakhulukazi labo abathambekele ekubeni nezinkinga zokukhathazeka.
Kodwa yiziphi izimpawu ezivame kakhulu?
- Ukwanda kokukhathazeka, ikakhulukazi ukukhathazeka komphakathi.
- Ukuphazamiseka kokulala.
- Ukungabi nesifiso sokudla.
- Ukuncipha kwesisindo okungafuneki.
- Ukucasuka
- Ukukhathala ngokweqile nokukhathala.
Ukushintshwa kwemood
Kungani ukushintsha kwenkathi kuthinta ukukhathazeka?
Izimbangela zokucindezeleka kwekwindla kwesizini zinembile kakhulu: ukuntuleka kokukhanya kwelanga, ukwehla kwamazinga okushisa nokwenyuka kwendlela yokuphila yokunganyakazi yizinguquko ezingaba nomthelela esimweni sokukhathazeka.
Kodwa yiziphi izimbangela zokucindezeleka kwentwasahlobo yesizini?
isimo sezulu esingalindelekile: isici esibalulekile sinikezwa yi- isimo sezulu esingazinzile entwasahlobo. Eqinisweni, ukufika kwehlobo kuvame ukumenyezelwa ukushintsha okungazelelwe kwezinga lokushisa nesimo sezulu esishintsha njalo. Lokhu kungaba yinkinga kubantu abanenkinga yokukhathazeka. Eqinisweni, lezi yizifundo ezivame ukufuna ibhalansi futhi zigweme izinguquko, kuyilapho ukungazinzi kwesimo sezulu kuziphoqa ukuba zihlale zizivumelanisa nezimo.
Ukungalingani kweHormonal: ukukhanya okuphumayo phakathi nosuku isici sentwasahlobo abantu abaningi abalangazelela ngaso. Nokho, ngesikhathi esifanayo, ingenye yezimbangela eziyinhloko ukukhathazeka kwentwasahlobo. Ukwandisa amandla kanye nobude besikhathi sokukhanya kwelanga kubangela ukuba umzimba wethu ukhiqize okwengeziwe i-cortisol, obeye aziwe njengo i-hormone yokucindezeleka. Lokhu kwanda kungabangela ukuthuthumela, ukushintshashintsha kwemizwelo, nokuqwasha, ikakhulukazi kubantu asebevele bethambekele ekubeni nezinkinga zokukhathazeka.
Kodwa i-cortisol akuyona ukuphela kwe-hormone ebhekene nayo ukugula kwentwasahlobo: ukwanda kwenani lokukhanya nakho kunquma ukukhiqizwa okukhulu kwe-serotonin ngomzimba wethu. Eyaziwa ngokuthi i-hormone yokuzizwa kahle, abantu abaningi abazi ukuthi ukukhiqizwa kwe-serotonin ngokweqile kungaholela ekwandeni kokuphazamiseka kokukhathazeka. Ikakhulukazi, kwandisa ukuphazamiseka kwalabo abahluphekayo ukukhathazeka komphakathi, ezibonakalisa ezimweni lapho kungenzeka khona ukuhlulelwa abanye abantu.
Omunye umphumela wentwasahlobo yi-FOMO, osekukhulunywe ngayo kakhulu eminyakeni yamuva. I-FOMO (Ukwesaba Ukuphuthelwa) ibhekisela ekwesabeni ukushiywa ngaphandle nokuphuthelwa imicimbi emnandi. Noma ubani obambelela kukho uvame ukugcwalisa i-ajenda ngokuzibophezela. Lokhu kuziphatha ngokuhamba kwesikhathi kungaholela ezimeni zokungahlaliseki nokungakhululeki ngokwengqondo.
Ngisho melatonin, i-hormone ebhekele ukulala, iba nezinguquko eziphawulekayo entwasahlobo. Ukwanda okungazelelwe kokukhanya kwelanga kubangela umzimba wethu ukuba unciphise ukukhiqizwa kwawo, kusivimbele ukuba singalali, kwenza izinga lokuphumula libe libi.
i-allergies yonyaka: kuyilapho kwabanye abantu ukubona izimbali eziqhakaza kuyimbangela yenjabulo, kwabanye kusho into eyodwa kuphela: komzimba. Ukungezwani komzimba ngezikhathi ezithile kuvame kakhulu futhi kubangela ukugula okuhlukahlukene okungaba nomthelela ekuphathekeni kabi ngokomzimba. Lokhu kungase kuthinte nempilo yengqondo, ikakhulukazi kubantu asebejwayelene nokuphazamiseka kwengqondo.
Amakhambi okukhathazeka kwentwasahlobo
Kunezindlela ezimbalwa zokulwa nokukhathazeka okuhlobene nokushintsha kwezinkathi zonyaka. Ngokuvamile, singasho ukuthi ukunakekela umzimba nengqondo kubalulekile ukugcina inhlalakahle ye-psychophysical eyanelisayo. Nakhu ongakwenza ukuze ulwe ne-SAD.
Ukuphumula kubalulekile
Nikeza ukuphumula ukubaluleka okufanele. Ukubaluleka kwe ulale kahle Sekuvele kuqinisekiswe yibo bonke ochwepheshe bezempilo. Ukuphazamiseka kokulala kulimaza ikhwalithi yokuphila, kusenza sicasuke kakhulu futhi sibeke inhlalakahle yethu engokomzimba nengokwengqondo engcupheni. Ukuntuleka kokulala kubangela ukukhathala ngokweqile phakathi nosuku, ukushintshashintsha kwemizwelo, ukucasuka, ubunzima bokugxilisa ingqondo, nokuncipha kokusabela. Kulula ukubona ukuthi lezi zimpawu zilimaza kanjani isimo sengqondo futhi zibhebhethekise ukuphazamiseka okuhlobene nokukhathazeka.
Ukudla kahle kuyisisekelo
Landela ukudla okulinganiselayo. Iba ne ubuhlobo obunempilo nokudla Ibalulekile empilweni engokomzimba nengqondo. Ukudla okulinganiselayo kusinika amandla adingekayo ukuze sibhekane kangcono nosuku. Kodwa uma kuziwa ekudleni kahle, kubalulekile ukukhumbula ukuthi ubuhlobo obunempilo nokudla bubaluleke ngokufanayo nokudla esikudlayo.
Ukuvinjelwa okweqile kuzobuyisela emuva njengoba kuzokhulisa isifiso sokudla “okunqatshelwe” futhi kube nomthelela ekwethuleni ukudla njengesitha kunophethiloli ogcina imizimba yethu iqhubeka.
Ngokusobala kubalulekile ukuthola inani elifanele izakhamzimba usuku olulodwa. Uma kungenjalo, uzozithola ukhathele, ucasuka, untula amandla, futhi unekhanda elibuhlungu njalo.
Izithelo zonyaka kanye nemifino kubambisene abahle kakhulu: izifundo eziningi zibonise ukuthi imikhiqizo edliwayo lapho isivuthiwe, ngaphezu kokuba nomthelela ophansi wemvelo, inezakhi eziningi kunezo eziphelelwe yisikhathi.
Umzimba nengqondo
Nakekela umzimba wakho. hacer umsebenzi womzimba Kungelinye lamakhambi atuswa kakhulu ochwepheshe ukulwa nesimo sengqondo esibi kanye nezimo ezicindezelayo.
Ukuzivocavoca kunganciphisa ukucindezeleka futhi ukukhathazeka kwentwasahlobo. Kuyasiza futhi ukulawula ukulala nokwandisa ukugxilisa ingqondo phakathi nomsebenzi noma usuku lokufunda. Siyabonga ukukhululwa kwe ama-endorphin, umsebenzi womzimba usebenza njenge-antidepressant, uthuthukisa isimo sengqondo esijwayelekile.
Akufanele sikhohlwe ukuthi lapho kufika ihlobo kuba nokwenzeka umsebenzi womzimba wangaphandle. Lolu hlobo lomsebenzi lunezinzuzo ezingenakubalwa ezingokomzimba nezingokwengqondo: lusiza ukujikeleza kwegazi ngenxa yokunwetshwa kwemithambo yegazi, luthuthukisa amasosha omzimba ngenxa yevithamini D esimunca elangeni, kwandisa ukusebenza kwemisipha ngenxa yezisusa eziningi lapho umzimba wethu uyazithoba. kufanele aphendule futhi kuhle isimo! Ngaphezu kwalokho, ukuthintana nemvelo kanye nangaphandle kwandisa izinga le-serotonin, kusinika amandla futhi kwandise umuzwa wenhlalakahle.
Ikunike imassage enhle
Kodwa ukuvivinya umzimba akuyona ukuphela kwendlela yokunakekela umzimba wakho. Ngisho namamasaji, ikakhulukazi uma kwenziwa ngokungaguquki, kungasiza ukukhulula ukungezwani komzimba futhi kwandise inhlalakahle engokwengqondo.
Ukusuka kumamasaji okuphumuza umzimba kuye ku-shiatsu, i-lymphatic drainage kanye nokuhoxisa: kuningi okungase kube ukwelashwa, konke kunezinzuzo ezihlukile. Okubahlanganisayo yisifiso sokufuna ukuzenzela okuthile, ukuthuthukisa impilo yabo ngokomzimba nangokwengqondo.
ingqondo enamandla
Nakekela impilo yakho yengqondo. Impilo yengqondo iyingxenye ebalulekile yenhlalakahle yethu, kodwa ngokuvamile ayinakwa ngoba ayiphatheki kangako kunempilo yomzimba. inhlalakahle engokwengqondo Kuyisimo lapho umuntu ebhekana kalula namazinga avamile okucindezeleka kwempilo. Kunezici eziningi ezingaba nomthelela empilweni yengqondo: indawo esizithola sikuyo, indlela yokuphila, ukuthambekela kofuzo. Kodwa futhi isikhathi esidlule somuntu noma isikhathi adlula kuso.
Kubalulekile ukwazi ukuthi ungazibona kanjani izimpawu ezibonisa ukuwohloka kwempilo: okuvame kakhulu umuzwa wokukhathala njalo, ukuguquka kwemikhuba yokudla, ukuguquguquka kwemizwelo okungaqondakali, isifiso sokuchitha isikhathi esiningi uwedwa kanye nokuncipha kwesisindo. intshisekelo kukho konke Lokhu kuyaziswa ngaphambili.
Kufanele futhi siqaphele ngezikhathi zoshintsho, njengezimo zomuntu siqu kanye izinguquko zesizini, okuyinto njengoba sesibonile ingaba nomthelela omubi empilweni yethu. Ayikho indlela eyodwa yokuphila kahle ngokwengqondo, kodwa kunemikhuba ethile engasiza. Into yokuqala ukukhuluma nochwepheshe. Ukuqala inkambo yokwelapha kuyisinyathelo sokuqala sokuba ngcono futhi uphile impilo yakho ngokugcwele.
Iziphetho
Njengoba sesibonile, ukufika kwentwasahlobo kungaba nomthelela ophindwe kabili, kuye ngomuntu. Kukhona abaphilayo ukushintsha kwesizini njengomzuzu wokuzalwa kabusha futhi ngubani, esikhundleni salokho, abathintwa a ukwanda kokukhathazeka nokucindezeleka. Esimweni sesibili, isisusa ngokuyinhloko singokwemvelo: umzimba kufanele uvumelane nokwanda kwezinga lokushisa nokukhanya, futhi lokhu kungabangela ukungalingani. Kubalulekile ukufunda ukuqaphela izimpawu zocingo «ukugula kwentwasahlobo»ukukwazi ukumelana nazo futhi uqale ihlobo ngonyawo lwangakwesokudla.