WellbeingResearch-grade
Uhlolo Lomoya Ngokwesikhathi Sonyaka
Uzizwa uphansi njalo ekwindla nasebusika, bese ubuyela esimweni esijwayelekile entwasahlobo? Uhlolo lokuzicabangela olunemibuzo engu-20 mayelana noshintsho lomoya, ukulala, nokudla ngokwesikhathi sonyaka. Kuwuhlolo lokuzicabangela, hhayi ukuxilongwa kwezokwelapha.
Imibuzo 204 imizuzu
Ayikho okubhalisa—imiphumela yakho iyavela kabini.
Seasonal affective disorder domain structure (mood/energy shift, hypersomnia, carb craving, seasonal reversal — Rosenthal et al. 1984; Kasper et al. 1989) · Original 20 items, not the Seasonal Pattern Assessment Questionnaire (SPAQ, Rosenthal et al. 1984) — we do not administer that instrument.
Lokho ozothola
- Bona ukuthi umoya namandla akho ashintsha kangakanani phakathi kwekwindla/ubusika nentwasahlobo/ehlobo, uqhathanisa nalokho okuvamile.
- Thola ulwazi ngoshintsho lokulala kwakho — ukuthi uyathambekela yini ekulaleni kakhulu (hypersomnia) uma izinsuku sezifushane, iphethini ehambisana kakhulu ne-SAD.
- Qonda ukudla kwakho nokufisa ukudla okunoshukela — ukuthi ukudla okunamafutha nokunoshukela kukudonsela kakhulu uma isimo sezulu sesibanda.
- Bona amaphuzu akho ephethini yesikhathi sonyaka, umahluko wangempela wokuxilonga: ingabe umoya wakho ubuyela njalo entwasahlobo, unyaka nonyaka?
Imibuzo Evame Ukubuzwa
Cha. Lokhu kuwuhlolo lokuzicabangela lwamahhala, hhayi ukuxilongwa kwezokwelapha. Alukwazi ukukutshela ukuthi une-seasonal affective disorder (SAD) ngendlela yezokwelapha — uchwepheshe onelayisensi kuphela ongakwazi ukwenza uhlobo lolo lokuhlola. Lokho olukwenzayo ukukunika isifinyezo esibhalwe ngolimi olulula kuzo zonke izigaba ezine zomoya wesikhathi sonyaka, okungaba yisiqalo esiwusizo uma uzibuza ukuthi ukwehla kwakho kwekwindla/ubusika kufanele yini kubhekwe eduze kakhulu.
Ukuzwa amandla amancane kancane uma izinsuku sezifushane kuvamile kakhulu futhi kuhluke ku-seasonal affective disorder. I-SAD ichaza iphethini ekhethekile kakhulu: umoya, ukulala, nokudla kuguquka ndawonye nezikhathi zonyaka, ushintsho lukhulu ngokwanele ukuthinta impilo yansuku zonke, futhi luphindaphinda ngokwethembeka ngentwasahlobo — hhayi nje isimo esincane se-"winter blues".
I-Uhlolo Lomoya libheka izimpawu ezijwayelekile zomoya ophansi ngaphandle kokubhekisela esikhathini sonyaka. Lolu hlolo lugxile ikakhulukazi ekutheni umoya wakho, ukulala, nokudla kulandela izikhathi zonyaka yini — imbi kakhulu ngekwindla/ubusika, ingcono ngokwethembeka ngentwasahlobo noma ehlobo. Uma umoya wakho ophansi ubonakala ungathembele esikhathini sonyaka, i-Uhlolo Lomoya lingaba isiqalo esifaneleka kakhulu.
Qala ngokubheka imiphumela yakho njengolwazi, hhayi njengesinqumo. Isinyathelo esihle esilandelayo ukukhuluma nodokotela noma umeluleki nge-seasonal affective disorder ikakhulukazi. Ukwelashwa ngokukhanya (isikhathi sansuku zonke nebhokisi lokukhanya okuqhakazile, ngokuvamile ekuseni) kanye ne-CBT eguqulelwe emoyeni ophansi wesikhathi sonyaka (CBT-SAD) kokubili kunobufakazi obuqinile emuva kwakho. Ukuletha isifinyezo sakho salolu hlolo kuleyo ngxoxo yokuqala kungasiza ukuyigxilisa.
Ngaphambi kokuthi uqale
Imithetho nesikhathi
- imibuzo engu-20, mayelana ne-4 imizuzu.
- Phendula ngoqiniso — azikho izimpendulo ezilungile noma ezingalungile zezinto zokuhlola.
- Sebenza uedwa, endaweni ethule. Ungaxoxisani nabanye phakathi nokuhlolwa.
Sitatimende sokwaneliswa
Ukuthatha okuhlolwa kwethu akumele kubhekwe njengokuhlolwa okugcwele nokunemba kwamandla akho. Imiphumela iyenhloso yokuthola ulwazi kanye nokuzibuyisela kuphela.
Ngaleli likinga
Uhlolo Lomoya Ngokwesikhathi Sonyaka
Uzizwa uphansi njalo ekwindla nasebusika, bese ubuyela esimweni esijwayelekile entwasahlobo? Uhlolo lokuzicabangela olunemibuzo engu-20 mayelana noshintsho lomoya, ukulala, nokudla ngokwesikhathi sonyaka. Kuwuhlolo lokuzicabangela, hhayi ukuxilongwa kwezokwelapha.
20 imibuzo4 imizuzuMahhala · Inqubo evunjwe
MahhalaImiphumela kabini · 4 imizuzu
Yini Uhlolo Lomoya Ngokwesikhathi Sonyaka?
Lolu hlolo lubheka ushintsho lomoya ngokwesikhathi sonyaka ngezigaba ezine eziqhubeka zivela kokucwaningwa kwe-seasonal affective disorder (SAD): ukuthi umoya wakho namandla akho kuguquka kangakanani ngempela uma izinsuku sezifushane (ushintsho lomoya namandla), ukuthi ukulala kwakho kuthambekela yini ekulaleni kakhulu nasekutholeni kunzima ukuvuka, i-hypersomnia, iphethini engavamile ehlobene kakhulu ne-SAD, kunokungalali okuvame kakhulu kumoya ophansi ongahlobene nesikhathi sonyaka (ushintsho lokulala), ukuthi ukudla kwakho nokufisa ukudla okunamafutha noma okunoshukela kwanda kangakanani ezinyangeni ezibandayo (ukudla nokufisa ukudla okunoshukela), kanye, umahluko wangempela wokuxilonga, ukuthi iphethini le iyaphindaphinda ngokwethembeka yini — imbi kakhulu ngekwindla nasebusika, ingcono ngentwasahlobo nasehlobo, unyaka nonyaka (iphethini yesikhathi sonyaka). Umoya ophansi ojwayelekile ongazange uhambisane nekhalenda akufani nephethini yesikhathi sonyaka, yingakho isigaba sesine sinesisindo esifana nezigaba ezintathu zokuqala ndawonye.
Ukuzwa ukhathele kancane noma ukufisa ukudla okuqinisayo lapho ubusika seqala kuvamile futhi akufani nomoya ophansi wesikhathi sonyaka. Lokho abacwaningi, belandela umsebenzi oyisisekelo ka-Norman Rosenthal e-National Institute of Mental Health ngeminyaka yawo-1980, abakuchaza njenge-seasonal affective disorder yiphethini ekhethekile kakhulu: umoya, ukulala, nokudla kuguquka ndawonye nezikhathi zonyaka, futhi, okubalulekile, lolo shintsho luyaphindaphinda ngokwethembeka uma izinsuku seziphinde zaba zinde. Kuba yinto efanele ukunakwa ngokusondele kakhulu uma ukwehla kwekwindla/ubusika kuphindaphinda unyaka nonyaka, kukhulu ngokwanele ukuthinta umsebenzi, ubudlelwane, noma ukusebenza kwansuku zonke, futhi kuxazululeka ngokwethembeka ngentwasahlobo ngaphandle kokuthi wenze okuhlukile.
Kuqhubekelele nokufundaCabangela okuncane
Lolu hlolo luwuhlolo lokuzicabangela, hhayi ithuluzi lokuxilonga kwezokwelapha, futhi alutshali indawo yokuhlolwa uchwepheshe onelayisensi. Luthatha kuzo zonke izigaba ezine ucwaningo lwezokwelapha lwephethini yesikhathi sonyaka olubuyela kuzo njalo, kuguqulwe lapha kwaba uhlolo lokuzicabangela olulula ngolimi, aluphindi amagama anoma yimuphi umbuzo wezokwelapha. Uma imiphumela yakho ikhombisa iphethini yangempela yesikhathi sonyaka, udokotela noma umeluleki bangakhuluma ngezinketho ezinobufakazi obuqinile ikakhulukazi nge-SAD: ukwelashwa ngokukhanya (ukusetshenziswa kwebhokisi lokukhanya okuqhakazile njalo ekuseni ngohlelo) kanye ne-CBT eguqulelwe emoyeni ophansi wesikhathi sonyaka (CBT-SAD) kokubili kunocwaningo oluqinile emuva kwakho.
Lokho Ozozithola
Bona ukuthi umoya namandla akho ashintsha kangakanani phakathi kwekwindla/ubusika nentwasahlobo/ehlobo, uqhathanisa nalokho okuvamile.
Thola ulwazi ngoshintsho lokulala kwakho — ukuthi uyathambekela yini ekulaleni kakhulu (hypersomnia) uma izinsuku sezifushane, iphethini ehambisana kakhulu ne-SAD.
Qonda ukudla kwakho nokufisa ukudla okunoshukela — ukuthi ukudla okunamafutha nokunoshukela kukudonsela kakhulu uma isimo sezulu sesibanda.
Bona amaphuzu akho ephethini yesikhathi sonyaka, umahluko wangempela wokuxilonga: ingabe umoya wakho ubuyela njalo entwasahlobo, unyaka nonyaka?
Thola isifinyezo esilula kuzo zonke izigaba ezine, esiwusizo njengesiqalo sengxoxo nodokotela noma umeluleki.
Umbuzo Lifana Njani
Umbuzo 1 ku-20
When fall arrives and the days get shorter, my mood noticeably drops compared to how I feel in summer.
19 amanye emva kwalollu · 4 imizuzu konkePhendula lokhu
Indlela Isebenza Ngayo
- 1
Phendula
Imibuzo 20, 4 imizuzu. Ayazisulisela—ayikho okwenjenje omuntu.
- 2
Bona imphumela
Okuboniswe kabini yobu wakho. Mahhala, okusetshenziswayo, okugcinile nxa ubhalise.
- 3
Qonda kabanzi
Epremiyamu ivula imphumela ephelele—umsebenzi, amandla, umhlela othuthuka.
Imibuzo Evame Ukubuzwa
Ingabe lolu hlolo luwukuxilongwa, noma luyangitshela ukuthi nginesimo esithintwa yisikhathi sonyaka?
Cha. Lokhu kuwuhlolo lokuzicabangela lwamahhala, hhayi ukuxilongwa kwezokwelapha. Alukwazi ukukutshela ukuthi une-seasonal affective disorder (SAD) ngendlela yezokwelapha — uchwepheshe onelayisensi kuphela ongakwazi ukwenza uhlobo lolo lokuhlola. Lokho olukwenzayo ukukunika isifinyezo esibhalwe ngolimi olulula kuzo zonke izigaba ezine zomoya wesikhathi sonyaka, okungaba yisiqalo esiwusizo uma uzibuza ukuthi ukwehla kwakho kwekwindla/ubusika kufanele yini kubhekwe eduze kakhulu.
Ingabe kujwayelekile ukuzwa uphansi noma ukhathele kancane ebusika?
Ukuzwa amandla amancane kancane uma izinsuku sezifushane kuvamile kakhulu futhi kuhluke ku-seasonal affective disorder. I-SAD ichaza iphethini ekhethekile kakhulu: umoya, ukulala, nokudla kuguquka ndawonye nezikhathi zonyaka, ushintsho lukhulu ngokwanele ukuthinta impilo yansuku zonke, futhi luphindaphinda ngokwethembeka ngentwasahlobo — hhayi nje isimo esincane se-"winter blues".
Lokhu kuhluke kanjani ku-Uhlolo Lomoya (uhlolo lomoya ophansi)?
I-Uhlolo Lomoya libheka izimpawu ezijwayelekile zomoya ophansi ngaphandle kokubhekisela esikhathini sonyaka. Lolu hlolo lugxile ikakhulukazi ekutheni umoya wakho, ukulala, nokudla kulandela izikhathi zonyaka yini — imbi kakhulu ngekwindla/ubusika, ingcono ngokwethembeka ngentwasahlobo noma ehlobo. Uma umoya wakho ophansi ubonakala ungathembele esikhathini sonyaka, i-Uhlolo Lomoya lingaba isiqalo esifaneleka kakhulu.
Ngihambisana kakhulu nemiphumela yami — yini engingayenza ngempela manje?
Qala ngokubheka imiphumela yakho njengolwazi, hhayi njengesinqumo. Isinyathelo esihle esilandelayo ukukhuluma nodokotela noma umeluleki nge-seasonal affective disorder ikakhulukazi. Ukwelashwa ngokukhanya (isikhathi sansuku zonke nebhokisi lokukhanya okuqhakazile, ngokuvamile ekuseni) kanye ne-CBT eguqulelwe emoyeni ophansi wesikhathi sonyaka (CBT-SAD) kokubili kunobufakazi obuqinile emuva kwakho. Ukuletha isifinyezo sakho salolu hlolo kuleyo ngxoxo yokuqala kungasiza ukuyigxilisa.
Ingabe amaphuzu aphezulu asho ukuthi kukhona okungahambi kahle ngami?
Cha. I-seasonal affective disorder iphethini eqashelwe futhi ecwaningwe kahle, egxile endleleni ubuchwepheshe bomzimba babantu abathile obuphendula ngayo ukwehla kokukhanya kwemini, hhayi iphutha lomuntu noma ukuntuleka kwamandla okuzikhandla. Abantu abaningi abasebenza kahle ingxenye eseleyo yonyaka bahlangabezana nokwehla kwangempela kwesikhathi sonyaka. Ukubona le phethini yilwazi oluwusizo, futhi ukwelashwa okuhleliwe, okunobufakazi obuqinile, kungancipha kakhulu ubunzima balesi sikhathi.
Kuthiwani uma umoya wami ophansi ungapheli ngentwasahlobo noma ehlobo?
Uma umoya wakho ophansi uhlala unyaka wonke esikhundleni sokuphela uma izinsuku seziphinde zaba zinde, lokho kukhomba kude nephethini yesikhathi sonyaka futhi kuya endabeni ejwayelekile yomoya ophansi, i-Uhlolo Lomoya lingaba isiqalo esifaneleka kakhulu. Kunoma iyiphi indlela, umoya ophansi oqhubekayo kufanele ukhulunywe nodokotela noma uchwepheshe wempilo yengqondo, futhi uma kuvela imicabango yokuzilimaza, sicela uxhumane nomugqa wezimo eziphuthumayo ngokushesha.