Matipi ekupona ekutarisana nezororo kushushikana

Wellness

'Ino ndiyo nguva yekuseka, asi pachokwadi, 88% yevakuru vanonzwa kushushikana panguva yakanakisa yegore, sekureva 2018 ongororo . Vanopfuura makumi matanhatu muzana yeavo vakaongororwa mukati kumwe kuongorora yaifunga kupemberera mwaka wezororo kunge unombonetsa kana kunetsa. Saka, chii chinokonzera kushushikana kwezororo?

Chimwe chezvinhu chakaomesesa pamusoro pemazororo ipfungwa yekuti isu tinofanirwa kuve 'nehoridhe yakakwana,' anodaro Sheela Raja, Ph.D. , ane rezinesi rekiriniki yezvepfungwa uye purofesa wehukama paYunivhesiti yeIllinois kuChicago. Vanhu vazhinji vanonetseka kuti havana mari yakakwana yekushandisa pazvipo, kuti vanogona kunge vasiri kumafaro emhando yepamusoro, kana kuti hukama hwemhuri yavo hunogona kukanganisika. Kana iwe uchinge uchinge uchinetseka nekuzvidya mwoyo kana kushushikana, iwe unganzwa sekunge munhu wese ari kuva nenguva yakanaka uye pane chimwe chinhu chisina kunaka kana chakaremara newe nekuti iwe uri kunzwa wakamanikidzwa.

Gail Saltz, MD , anobvumirana uye anowedzera kuti vamwe vanhu vanogona kunzwa vakasuwa panguva ino yegore nekuda kwekusuwa (sekufirwa nevadiwa kana kupera kwemuchato kana kudyidzana) kana nyaya yehupenyu inoitika nekuchinja kwemwaka. Pane chokwadi chakareruka chekuti inguva yechando uye mazuva akapfupika nekuda kwekushomeka kwezuva, iro rinobata vanhu vazhinji manzwiro, anoenderera mberi, achitaura nezve mamiriro emwaka anokonzera kusagadzikana (SAD), rudzi rwekushushikana uko kunowanzo kutanga mukupera kwekudonha nekusimudza. panguva yegore.

RELATED: Uri SAD here? Nguva yekutsvaga kurapwa kwekusuwa kwemwaka

Zviratidzo zvakajairika zvekusuwa kwezororo

Ipo zviratidzo zvekusuwa kwezororo zvichisiyana kubva pamunhu kuenda kumunhu, zvimwe zvezviratidzo zvinoratidza zvinosanganisira:

• Kunzwa kusuruvara, kusurukirwa, uye kusava netariro mazhinji ezuva
• Shanduko mumaitiro ekurara (kuva nedambudziko rekurara, kuramba wakarara, kana kurara zvakanyanya)
• Shanduko mukuda kudya (kazhinji kudya zvakanyanya uye kushuvira makabhohaidhiretsi, asi kurasikirwa kwechido kunogona kuitika)
• Kunzwa kusagadzikana, kutsamwa, mhosva, kana kutsamwa
• Zvakaoma kuisa pfungwa
• Kutadza kufarira zviitiko zvinowanzo kukupa kunakirwa
• Kuneta (kurasikirwa kwesimba) kunyangwe kurara zvakakwana

Iri harisi runyorwa rwakakwana rwezviratidzo. Kana iwe uchifunga kuti iwe kana mudiwa angave akaora mwoyo, taura nachiremba wako.

6 nzira dzekudzora zororo blues

Vaviri Raja naDr.Saltz vanopa nzira nhanhatu dzemararamiro dzinogona kubatsira kufambisa kusuwa uye kudzivirira kushushikana mumwaka wezororo.

1. Regedza kuita zvakakwana.

Raja anogovera nyaya yeshamwari yakabheka keke iyo isina kumuka, saka akafunga kushandira keke sepudding panzvimbo yake pazororo rake kuungana - uye ikazova hit. Hunhu hwake hwaive hwese, anotsanangura. Edza kuzviyeuchidza pachako kuti ndangariro dzakanakisa hadzinei nekukwana- uye zvese zvine chekuita nevanhu vakakukomberedza.

Chinja zvaunotarisira.

Izvi zvinosanganisira kugadzirisa pfungwa dzako, anodaro Dr. Saltz. Mwedzi waZvita hauna kuenzana otomatiki mufaro, saka hapana chikonzero chekutarisira zvakawanda kubva kwauri, anotsanangura. Zvipe mvumo yekuve nemanzwiro aya.

3. Gara kune tsika yakanaka.

Zvakakosha kuita zvinhu zvinobatsira kugadzirisa manzwiro, sekudzidzira kwema 30 kwemaminitsi makumi mana, katatu kana mana pavhiki, pamwe nekuchengetedza nguva yekurara, anodaro Dr. Saltz. Zvakare, chengetedza kunwa doro kune mashoma sezvo ichi chinwiwa chakarongerwa seyakaora mwoyo.

4. Batana nevamwe.

Kana kusurukirwa riri dambudziko, mhinduro yevanhu nekukasira ndeyekunyangira pasi zvakanyanya, asi chaizvo, zvinopesana zvinobatsira, anodaro Dr. Saltz. Anokurudzira kuti iwe uite nhamburiko yekudyidzana nevamwe, kunyangwe izvo zvichireva kunanga kuchitoro chako chekofi cheko kuti utange kutaura nemunhu wausingazive kana kuenda kushanyira shamwari inogara kure.

Vaviri iye naRaja vanokurudzira kuzvipira munguva yezororo, zvakare. Kubatsira vamwe vanoshaya kunotibatsira kuwana maonero, pamwe nekutibatsira kuti tinzwe tine chimwe chinhu chakanaka chekupa pasi, icho chinogona kubatsira zvakanyanya pakurwisa manzwiro ekuora mwoyo uye kusurukirwa, anodaro Raja.

5. Deredza nguva yako pasocial media.

Sezvo ruzhinji rwevanhu pa Facebook uye Instagram vanowanzo tarisa nguva yavo yekunakidzwa, kupururudza nepakati pati uye mapikicha ezororo zvinogona chete kuwedzera kusuruvara kwako. Uye kana iwe uine hutano hwepfungwa, unogona kutonyanya kufunga kuti munhu wese ane hupenyu 'hwakakwana' uye ndiwe wega unotambura, anodaro Raja.

6. Dzidzira kutenda.

Zuva rega rega, tsvaga chimwe chete chinhu muhupenyu chaunotenda nacho uye sarudza kunyora munhaurwa kana kuzvitaura zvinonzwika wega. Chinogona kunge chiri chinhu chidiki, semuenzaniso, 'Ndinoda kuti mumwe munhu ari muchitoro regai ndienderere mberi nemutsara nhasi,' anodaro Raja.

Nguva yekutsvaga rubatsiro rwehunyanzvi kuzororo kushushikana

Kana iwe uine pfungwa dzekuzviuraya kana kana kushushikana kwako kuchikanganisa zvakanyanya kugona kwako kushanda, ona nyanzvi yehutano hwepfungwa nekukurumidza, inokurudzira Dr. Saltz. Raja anowedzera kuti kana iwe uchinge uchinetseka kudya, kurara, kuenda kubasa, kana kana uri kurasikirwa nechido muhupenyu uye izvo zviratidzo zvinogara kweinopfuura vhiki imwe kusvika maviri, iwe unofanirwa kutsvaga rubatsiro.

Funga kubvunza chiremba wako wekutanga wekutumira kune wepfungwa kana chiremba wepfungwa. Nyanzvi yehutano hwepfungwa inokodzera kuongorora zviratidzo zvako kuitira kuti ujekese kana uri kutambura neblues maringe nekuora mwoyo, uyezve kana mamiriro ako achida kurapwa nemishonga, anoenderera mberi Dr. Saltz. Iko kuratidzwa kwekusuwa kunowanzo taura kuti ndeupi mushonga unosarudzwa sezvo mishonga yacho ichisiyana zvishoma - asi ini ndingadaro kwete ita mishonga pasina kurapwa, anodaro.

Anopa hutano hwepfungwa anogona zvakare kufunga nezve nhoroondo yako yekurapa uye nhoroondo yemhuri yako yehutano hwepfungwa usati wapa kurapwa. Kune mishonga yakawanda inoshanda yekurapa kushushikana - panguva yezororo uye gore rose - senge: inosarudza serotonin reuptake inhibitors (SSRIs), serotonin uye norepinephrine reuptake inhibitors (SNRIs), tricyclic antidepressants, uye atypical agents.

Kurapa kwakakodzera kunogona kushanda zvakanyanya mukusimudza kushushikana kwezororo uye nekuvandudza kugona kwako kushanda pamba uye kubasa. Shanda nachiremba wako kuti uwane musanganiswa werapi uye mushonga unoshanda kwauri. Nenhanho idzi, iwe uchati kuonekana nekusagadzikana kwakanyanya, uye unokwanisa kudzokera kunonakidzwa nemafaro ese mwaka unounza.