{"id":6622,"date":"2022-03-25T19:02:24","date_gmt":"2022-03-25T17:02:24","guid":{"rendered":"https:\/\/findvit.com\/?p=6622"},"modified":"2023-03-23T10:10:22","modified_gmt":"2023-03-23T08:10:22","slug":"sezoninis-emocinis-sutrikimas","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/sezoninis-emocinis-sutrikimas\/","title":{"rendered":"K\u0101 da\u017e\u0101di gadalaiki izraisa sezon\u0101lus afekt\u012bvus trauc\u0113jumus (SES)?"},"content":{"rendered":"<p>Sezon\u0101lie afekt\u012bvie trauc\u0113jumi (SED) m\u016bs bie\u017ei skar, mainoties gadalaikiem. M\u0113s sniegsim inform\u0101ciju vai piev\u0113rs\u012bsim tai uzman\u012bbu un uztrauksimies vai skat\u012bsimies vienk\u0101r\u0161\u0101k. J\u016bs ar\u012b uzzin\u0101siet, kas ir SES, k\u0101di ir t\u0101s c\u0113lo\u0146i un k\u0101 \u0101rst\u0113t \u0161o trauc\u0113jumu.<\/p>\n\n\n\n<p>Apm\u0113ram 51% 3T pieaugu\u0161o saskaras ar SES. Tas parasti s\u0101kas jaun\u0101 vecum\u0101 (parasti no 18 l\u012bdz 30 gadiem). SES skar sievietes vair\u0101k nek\u0101 v\u012brie\u0161us.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir SES?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/depresija.jpg\" alt=\"depresija\" class=\"wp-image-12247\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/depresija.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/depresija-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/depresija-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p>Sezon\u0101l\u0101 depresija, kas paz\u012bstama ar\u012b k\u0101 sezon\u0101li afekt\u012bvi trauc\u0113jumi (SES), ir depresijas veids. To izraisa gadalaiku mai\u0146a un parasti s\u0101kas v\u0113l\u0101 ruden\u012b. SES ietekm\u0113 miljoniem cilv\u0113ku. Da\u017eiem cilv\u0113kiem tas ir viegls gad\u012bjums, bet daudziem SES ir smags un nepiecie\u0161ama \u0101rst\u0113\u0161ana. Apskat\u012bsim SES ietekmi un izm\u0113\u0123iniet t\u0101l\u0101k nor\u0101d\u012bt\u0101s taktikas, lai pal\u012bdz\u0113tu jums justies lab\u0101k.<\/p>\n\n\n\n<p>Ir ar\u012b cita SES versija, kas paz\u012bstama k\u0101 &quot;ziemas bl\u016bzs&quot;. Aukst\u0101kajos m\u0113ne\u0161os ir norm\u0101li justies nedaudz nom\u0101ktam. J\u016bs varat b\u016bt iestr\u0113dzis un pavad\u012bt p\u0101r\u0101k daudz laika m\u0101j\u0101s, kad \u0101r\u0101 k\u013c\u016bst agri tum\u0161s.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Sezon\u0101los afekt\u012bvos trauc\u0113jumus sauc ar\u012b par sezon\u0101lu depresiju.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>SES ir saist\u012bts ar sezonalit\u0101ti<\/strong><\/h2>\n\n\n\n<p>Sezon\u0101lie afekt\u012bvie trauc\u0113jumi parasti rodas, kad gadalaiki p\u0101riet aukst\u0101kos m\u0113ne\u0161os, ta\u010du tie var ietekm\u0113t ar\u012b vasaru. Vairum\u0101 gad\u012bjumu SES simptomi par\u0101d\u0101s v\u0113l\u0101 ruden\u012b vai ziemas s\u0101kum\u0101 un izz\u016bd saulainaj\u0101s pavasara un vasaras dien\u0101s. Ret\u0101k cilv\u0113kiem ar pret\u0113ju modeli ir simptomi, kas s\u0101kas pavasar\u012b vai vasar\u0101. Gar\u0101kas dienas un pieaugo\u0161ais karstums un mitrums var ietekm\u0113t vasaras SES. Abos gad\u012bjumos simptomi var s\u0101kties viegli, bet pasliktin\u0101ties sezonas gait\u0101.<sup>1-7<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas izraisa SES?<\/strong><\/h2>\n\n\n\n<p>Lai gan konkr\u0113ts sezon\u0101lo afekt\u012bvo trauc\u0113jumu c\u0113lonis nav zin\u0101ms, da\u017ei faktori var ietekm\u0113t: <sup>2<\/sup><gwmw style=\"display:none;\"><\/gwmw><\/p>\n\n\n\n<p>Diennakts ritms (j\u016bsu &quot;biolo\u0123iskais pulkstenis&quot;). Samazin\u0101ts saules gaismas l\u012bmenis ruden\u012b un ziem\u0101 var izrais\u012bt SES ziemas s\u0101kum\u0101. \u0160is saules gaismas samazin\u0101jums var izjaukt j\u016bsu \u0137erme\u0146a iek\u0161\u0113jo pulksteni un izrais\u012bt nom\u0101kt\u012bbu.<sup>2,3,7<\/sup><\/p>\n\n\n\n<p>Seroton\u012bna samazin\u0101\u0161an\u0101s var ietekm\u0113t SES. Samazin\u0101ta saules gaismas iedarb\u012bba var izrais\u012bt seroton\u012bna l\u012bme\u0146a pazemin\u0101\u0161anos, kas var izrais\u012bt depresiju.<sup>2,6,7<\/sup><\/p>\n\n\n\n<p>Melaton\u012bna l\u012bmenis. Sezonas mai\u0146a var izjaukt melaton\u012bnu, kas ietekm\u0113 miega mode\u013cus un garast\u0101vokli, k\u0101 ar\u012b l\u012bdzsvaru organism\u0101.<sup>2,7,8<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ietekm\u0113 SES?<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Sezon\u0101lie afekt\u012bvie trauc\u0113jumi ir bie\u017e\u0101k sastopami sieviet\u0113m nek\u0101 v\u012brie\u0161iem un bie\u017e\u0101k jaun\u0101kiem cilv\u0113kiem nek\u0101 gados vec\u0101kiem cilv\u0113kiem. Faktori, kas var palielin\u0101t SES risku, ir: <sup>1-3, 6-8<\/sup><\/p>\n\n\n\n<p>Cilv\u0113ki dz\u012bvo t\u0101l\u0101k no ekvatora. SES bie\u017e\u0101k sastopams cilv\u0113kiem, kuri dz\u012bvo t\u0101l\u0101k uz zieme\u013ciem vai dienvidiem no ekvatora. Tas var b\u016bt saist\u012bts ar samazin\u0101tu saules gaismu ziemas m\u0113ne\u0161os un gar\u0101kas dienas vasaras m\u0113ne\u0161os.<sup>1-3,7,8<\/sup><\/p>\n\n\n\n<p>Garast\u0101vok\u013ca trauc\u0113jumu v\u0113sture. Depresijas simptomi var pasliktin\u0101ties sezon\u0101li, ja Jums ir smaga depresija vai bipol\u0101ri trauc\u0113jumi. SES var rasties bie\u017e\u0101k, ja jums pa\u0161laik ir trauksme vai panikas trauc\u0113jumi. Un ar\u012b asinsradinieki ar SES vai citu depresijas veidu var palielin\u0101t SES risku.<sup>1,2,7<\/sup><\/p>\n\n\n\n<p>D vitam\u012bns tiek ra\u017eots \u0101d\u0101, kad t\u0101 tiek pak\u013cauta saules gaismai. <a href=\"https:\/\/findvit.com\/lv\/produktas\/vitamin-code-raw-d3-vitamino-d3-kompleksas-120-vegetarisku-kapsuliu-kopija\/\" target=\"_blank\" rel=\"noreferrer noopener\">D vitam\u012bns<\/a> pal\u012bdz palielin\u0101t seroton\u012bna (smadze\u0146u \u0137\u012bmisk\u0101s vielas, kas ietekm\u0113 garast\u0101vokli) aktivit\u0101ti. Maz\u0101k saules gaismas un <a href=\"https:\/\/findvit.com\/lv\/vitamino-d-trukumas\/\" target=\"_blank\" rel=\"noreferrer noopener\">nepietiekams D vitam\u012bna l\u012bmenis<\/a> no p\u0101rtikas un citiem avotiem var samazin\u0101t D vitam\u012bna daudzumu organism\u0101.<sup>2,7,9<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Visbie\u017e\u0101k sastopamie SES simptomi ir l\u012bdz\u012bgi depresijai un ietver: <\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gandr\u012bz katru dienu j\u016btaties bezpal\u012bdz\u012bgs, skumj\u0161 vai nom\u0101kts<\/li>\n\n\n\n<li>J\u016bs zaud\u0113jat interesi par aktivit\u0101t\u0113m, kas jums k\u0101dreiz patika<\/li>\n\n\n\n<li>Jums ir maz ener\u0123ijas un j\u016btaties gausa<\/li>\n\n\n\n<li>Ir gr\u016bti koncentr\u0113ties<\/li>\n\n\n\n<li>J\u016bs j\u016btaties bezcer\u012bgs, nev\u0113rt\u012bgs vai vain\u012bgs<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Papildu simptomi, kas rakstur\u012bgi ziemas s\u0101kumam, ir: <\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0101rgul\u0113\u0161ana<\/li>\n\n\n\n<li>P\u0101r\u0113\u0161an\u0101s, \u012bpa\u0161i tieksme p\u0113c p\u0101rtikas produktiem ar augstu og\u013chidr\u0101tu saturu<\/li>\n\n\n\n<li>Svara pieaugums<\/li>\n\n\n\n<li><a href=\"https:\/\/findvit.com\/lv\/energijos-trukumas-ir-nuovargis-kaip-to-isvengti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nogurums vai zems ener\u0123ijas l\u012bmenis<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vasar\u0101 s\u0101ku\u0161\u0101s SES papildu simptomi ir: <\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Miega trauc\u0113jumi (<a href=\"https:\/\/findvit.com\/lv\/nemiga-priezastys-simptomai-ir-gydymas\/\" target=\"_blank\" rel=\"noreferrer noopener\">bezmiegs<\/a>)<\/li>\n\n\n\n<li>Slikta apet\u012bte<\/li>\n\n\n\n<li>Svara zudums<\/li>\n\n\n\n<li>Past\u0101v\u012bga aizkaitin\u0101m\u012bba, nemiers vai uzbudin\u0101jums<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong> K\u0101 j\u016bs zin\u0101t, vai SES j\u016bs ir aizsk\u0101ris?<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/liudesys.jpg\" alt=\"skumjas\" class=\"wp-image-12248\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/liudesys.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/liudesys-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/liudesys-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p>Nav nekas neparasts, ka reiz\u0113m j\u016btaties nom\u0101kts vai nom\u0101kts. Bet, ja \u0161\u012bs saj\u016btas ilgst vair\u0101kas dienas un j\u016bs nevarat b\u016bt motiv\u0113ts piedal\u012bties aktivit\u0101t\u0113s, kas jums parasti pat\u012bk, sazinieties ar savu vesel\u012bbas apr\u016bpes speci\u0101listu. Tas ir \u012bpa\u0161i svar\u012bgi, ja ir main\u012bju\u0161ies j\u016bsu miega paradumi un apet\u012bte, j\u016bs \u0137eraties pie alkohola vai narkotik\u0101m, lai nodro\u0161in\u0101tu mierin\u0101jumu vai relaks\u0101ciju, vai ar\u012b j\u016btaties bezcer\u012bgi.<sup>2-6<\/sup><\/p>\n\n\n\n<p>Lai noteiktu, vai Jums ir sezon\u0101li afekt\u012bvi trauc\u0113jumi, \u0101rsts apkopos visu nepiecie\u0161amo inform\u0101ciju un nov\u0113rt\u0113s to. J\u016bsu \u0101rsts jaut\u0101s par j\u016bsu simptomiem, dom\u0101m, j\u016bt\u0101m un uzved\u012bbas mode\u013ciem.<sup>3,6<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 mazin\u0101t SES simptomus?<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Da\u017e\u0101m person\u0101m ir lietder\u012bgi s\u0101kt \u0101rst\u0113\u0161anu agr\u0101k, nek\u0101 parasti s\u0101kas sezon\u0101lu afekt\u012bvu trauc\u0113jumu simptomi, un turpin\u0101t \u0101rst\u0113\u0161anu p\u0113c laika, kad simptomi parasti izz\u016bd. Citiem nepiecie\u0161ama past\u0101v\u012bga \u0101rst\u0113\u0161ana, lai nov\u0113rstu simptomu atk\u0101rto\u0161anos.<sup>2,3,6,7<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Gaismas terapija<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Gaismas terapija ir prim\u0101r\u0101 rudens SES \u0101rst\u0113\u0161ana. Gaismas terapij\u0101, ko sauc ar\u012b par fototerapiju, j\u016bs s\u0113\u017eat metra att\u0101lum\u0101 no \u012bpa\u0161as gaismas lampas. Gaismas terapija atdarina dabisko \u0101ra gaismu un izraisa smadze\u0146u \u0137\u012bmisko vielu izmai\u0146as, kas saist\u012btas ar garast\u0101vokli.<sup>2,3,5-7,9<\/sup><\/p>\n\n\n\n<p>Randomiz\u0113ts kontrol\u0113ts p\u0113t\u012bjums, kur\u0101 piedal\u012bj\u0101s 57 dal\u012bbnieki ar SES, par\u0101d\u012bja simptomu samazin\u0101\u0161anos par vair\u0101k nek\u0101 40 procentiem p\u0113c \u010detru ned\u0113\u013cu ilgas iedarb\u012bbas spilgti balt\u0101 vai bl\u0101vi sarkan\u0101 gaism\u0101.<\/p>\n\n\n\n<p>Cit\u0101 p\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s 98 dal\u012bbnieki, tika p\u0113t\u012bta gaismas terapijas un vingrojumu ietekme uz depresijas simptomiem. P\u0113tnieki atkl\u0101ja, ka abas \u0101rst\u0113\u0161anas metodes, pat kombin\u0101cij\u0101, bija labi panesamas un efekt\u012bvas simptomu mazin\u0101\u0161an\u0101.<sup>9<\/sup><\/p>\n\n\n\n<p>Lai gan nav skaidrs, k\u0101p\u0113c, ne visi ar SES rea\u0123\u0113 uz gaismas terapiju. Turkl\u0101t j\u016bs, iesp\u0113jams, nevar\u0113sit izmantot gaismas terapiju, ja lietojat noteiktas z\u0101les vai jums ir \u012bpa\u0161as acs vai citas vesel\u012bbas probl\u0113mas. Piem\u0113ram, gaismas terapija var izrais\u012bt m\u0101niju pacientiem ar neatpaz\u012btiem vai nepietiekami \u0101rst\u0113tiem bipol\u0101riem trauc\u0113jumiem.<\/p>\n\n\n\n<p>Pirms gaismas terapijas lieto\u0161anas j\u0101\u0146em v\u0113r\u0101 svar\u012bgi dro\u0161\u012bbas un vesel\u012bbas faktori. Pirms lieto\u0161anas konsult\u0113jieties ar speci\u0101listu, lai p\u0101rliecin\u0101tos, ka tas ir dro\u0161i.<sup>2,7,9<\/sup> Lai uzzin\u0101tu vair\u0101k par SES gaismas terapiju, <a href=\"https:\/\/www.sveikasviesa.lt\/\" target=\"_blank\" rel=\"noreferrer noopener\">lasi t\u0101l\u0101k<strong>.<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Psihoterapija<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Psihoterapija, ko sauc ar\u012b par sarunu terapiju, ir v\u0113l viena SES \u0101rst\u0113\u0161anas iesp\u0113ja. Psihoterapijas veids, ko sauc par kognit\u012bv\u0101s uzved\u012bbas terapiju (CBT), bie\u017ei tiek izmantots, lai pal\u012bdz\u0113tu cilv\u0113kiem p\u0101rvald\u012bt simptomus.<sup>2-8<\/sup> KET ir efekt\u012bvs instruments, kas pal\u012bdz apzin\u0101ties neprec\u012bzu vai negat\u012bvu dom\u0101\u0161anu, lai sare\u017e\u0123\u012bt\u0101s vai stresa situ\u0101cij\u0101s var\u0113tu redz\u0113t skaidr\u0101k. rea\u0123\u0113t uz tiem efekt\u012bv\u0101k.<\/p>\n\n\n\n<p>Tradicion\u0101l\u0101 kognit\u012bv\u0101s uzved\u012bbas terapija ir piel\u0101gota lieto\u0161anai ar SES. Papildus KET taktikai negat\u012bvo domu aizst\u0101\u0161anai ar pozit\u012bv\u0101k\u0101m, KET izmanto procesu, ko sauc par uzved\u012bbas aktiviz\u0113\u0161anu. \u0160is process pal\u012bdz noteikt un iepl\u0101not pat\u012bkamas, saisto\u0161as aktivit\u0101tes iek\u0161telp\u0101s vai \u0101rpus telp\u0101m, lai nov\u0113rstu intereses zudumu, kas var\u0113tu rasties saist\u012bb\u0101 ar SES.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Z\u0101les<\/strong><\/h2>\n\n\n\n<p>Da\u017ei cilv\u0113ki ar SES g\u016bst labumu no antidepresantu \u0101rst\u0113\u0161anas. \u0145emiet v\u0113r\u0101, ka var paiet vair\u0101kas ned\u0113\u013cas, l\u012bdz j\u016bs redz\u0113sit visas antidepresanta priek\u0161roc\u012bbas. Turkl\u0101t jums, iesp\u0113jams, b\u016bs j\u0101izm\u0113\u0123ina da\u017e\u0101das z\u0101les, l\u012bdz atrodat to, kas jums der un kam ir vismaz\u0101k blakuspar\u0101d\u012bbu.<sup>2,3,5-7<\/sup><\/p>\n\n\n\n<pre class=\"wp-block-preformatted\"><\/pre>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Papildu vai alternat\u012bv\u0101 medic\u012bna<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Da\u017ei augu izcelsmes prepar\u0101ti un uztura bag\u0101tin\u0101t\u0101ji, piem\u0113ram, melaton\u012bns, <a href=\"https:\/\/findvit.com\/lv\/parduotuve\/?filters=product_cat[vitaminai]\" target=\"_blank\" rel=\"noreferrer noopener\">D vitam\u012bns<\/a> un asinsz\u0101li da\u017ereiz lieto depresijas simptomu mazin\u0101\u0161anai, lai gan kl\u012bnisko p\u0113t\u012bjumu rezult\u0101ti ir pretrun\u012bgi.<sup>2,7-9<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 saglab\u0101t stabilu noska\u0146ojumu un motiv\u0101ciju visa gada garum\u0101?<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/motyvacija.jpg\" alt=\"motiv\u0101cija\" class=\"wp-image-12249\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/motyvacija.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/motyvacija-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/03\/motyvacija-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p>Ja sezon\u0101l\u0101s izmai\u0146as ietekm\u0113 j\u016bs, ir lietas, ko varat dar\u012bt pats, lai p\u0101rvald\u012btu savu SES un justos lab\u0101k.<\/p>\n\n\n\n<p><strong>Padariet savu vidi saulain\u0101ku un gai\u0161\u0101ku.<\/strong> Atveriet \u017eal\u016bzijas, apgrieziet koku zarus, kas blo\u0137\u0113 saules gaismu, vai pievienojiet savai m\u0101jai jumta logus. Atrodoties m\u0101j\u0101s vai biroj\u0101, s\u0113diet tuv\u0101k gai\u0161iem logiem.<sup>3,4,7<\/sup> <\/p>\n\n\n\n<p><strong>Ej \u0101r\u0101.<\/strong> Dodieties gar\u0101 pastaig\u0101, pusdienojiet tuv\u0113j\u0101 park\u0101 vai vienk\u0101r\u0161i aps\u0113dieties uz soli\u0146a un baudiet sauli. Pat aukst\u0101s vai m\u0101ko\u0146ain\u0101s dien\u0101s \u0101ra apgaismojums var pal\u012bdz\u0113t \u2013 it \u012bpa\u0161i, ja pavad\u0101t laiku \u0101r\u0101 divu stundu laik\u0101 p\u0113c piecel\u0161an\u0101s no r\u012bta.<sup>3,4,7 <\/sup><\/p>\n\n\n\n<p><strong>Regul\u0101ri vingro.<\/strong> Vingrin\u0101jumi un citas fizisk\u0101s aktivit\u0101tes pal\u012bdz mazin\u0101t stresu un trauksmi, kas abi var palielin\u0101t SES simptomus. Ja esat stipr\u0101ks, j\u016bs varat ar\u012b justies lab\u0101k, kas var uzlabot j\u016bsu garast\u0101vokli.<sup>3,4,6,7,11 <\/sup><\/p>\n\n\n\n<p><strong>Saglab\u0101jiet regul\u0101rus miega ieradumus.<\/strong> Iepl\u0101nojiet katru dienu laiku, lai pamostos un dotos gul\u0113t. Guliet pietiekami daudz, lai justos atp\u016btu\u0161ies. <gwmw style=\"display:none;\"><\/gwmw><\/p>\n\n\n\n<p><strong>Izv\u0113lieties kvalitat\u012bvus produktus.<\/strong> \u0112dieniem un uzkod\u0101m izv\u0113lieties vesel\u012bgu p\u0101rtiku. Nelietojiet alkoholu, lai atvieglotu sevi.<sup>3,4<\/sup> <\/p>\n\n\n\n<p><strong>Praktiz\u0113jiet stresa vad\u012bbu.<\/strong> Apg\u016bstiet stresa vad\u012bbas metodes. Varat izm\u0113\u0123in\u0101t relaks\u0101cijas pa\u0146\u0113mienus, piem\u0113ram, jogu, tai chi un medit\u0101ciju. Nekontrol\u0113ts stress var izrais\u012bt depresiju, p\u0101r\u0113\u0161an\u0101s vai citas nevesel\u012bgas domas un uzved\u012bbu.<sup>8,10<\/sup> <\/p>\n\n\n\n<p><strong>Sazinieties.<\/strong> Kad cilv\u0113ks j\u016btas nom\u0101kts, var b\u016bt gr\u016bti sazin\u0101ties, t\u0101p\u0113c m\u0113\u0123iniet izveidot attiec\u012bbas ar cilv\u0113kiem, kuru tuvum\u0101 jums pat\u012bk b\u016bt. Vi\u0146i var pied\u0101v\u0101t atbalstu, plecu, uz kura raud\u0101t, vai smieties, lai iedro\u0161in\u0101tu.<sup>3,4,11 <\/sup><\/p>\n\n\n\n<p><strong>Dodieties ce\u013cojum\u0101.<\/strong> Ja iesp\u0113jams, pavadiet ziemas br\u012bvdienas saulain\u0101s, silt\u0101s viet\u0101s, ja jums ir ziemas SES, vai v\u0113s\u0101k\u0101s viet\u0101s, ja jums ir vasaras SES.<sup>6<\/sup><\/p>\n\n\n\n<p>Neatmetiet \u0161\u012bs ikgad\u0113j\u0101s saj\u016btas k\u0101 tikai sezon\u0101lu joku, kas jums j\u0101p\u0101rvar pa\u0161am. <strong>Konsult\u0113jieties ar \u0101rstu<\/strong>, ja simptomi ir smagi vai trauc\u0113 baud\u012bt dz\u012bvi.<sup>2-4,8<\/sup><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FindVit<\/strong><gwmw style=\"display:none;\"><\/gwmw><\/h2>\n\n\n\n<p>Ziema ir \u012bpa\u0161i svar\u012bgs laiks, lai nov\u0113rt\u0113tu D vitam\u012bna l\u012bmeni, \u012bpa\u0161i, ja dz\u012bvojat Lietuv\u0101. Veiciet vesel\u012bbas speci\u0101lista izv\u0113l\u0113tu testu <a href=\"https:\/\/findvit.com\/lv\/testas\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>&quot;Tava diena&quot;<\/strong><\/a> un atrodiet nepiecie\u0161amos vitam\u012bnus un miner\u0101lvielas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Literat\u016bra:<\/strong><\/h3>\n\n\n\n<pre class=\"wp-block-preformatted\"><\/pre>\n\n\n\n<ol type=\"1\" class=\"has-small-font-size wp-block-list\">\n<li>Specifik\u0101cijas depresijas trauc\u0113jumiem: ar sezon\u0101lu raksturu. Vietn\u0113:&nbsp;<em>Psihisko trauc\u0113jumu diagnostikas un statistikas rokasgr\u0101mata DSM-5<\/em>. 5. izd. Amerikas Psihiatru asoci\u0101cija; 2013. https:\/\/dsm.psychiatryonline.org. [Piek\u013cuve Jan. 2, 2021]<\/li>\n\n\n\n<li>Sezon\u0101li afekt\u012bvi trauc\u0113jumi. Nacion\u0101lais gar\u012bg\u0101s vesel\u012bbas instit\u016bts. https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Sezon\u0101li afekt\u012bvi trauc\u0113jumi (VAD). Amerikas Psihiatru asoci\u0101cija. https:\/\/www.psychiatry.org\/patients-families\/depression\/seasonal-affective-disorder. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Sezon\u0101li afekt\u012bvi trauc\u0113jumi: vair\u0101k nek\u0101 ziemas bl\u016bzs. Amerikas psiholo\u0123ijas asoci\u0101cija. https:\/\/www.apa.org\/topics\/depression\/seasonal-affective-disorder. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Sezon\u0101li afekt\u012bvi trauc\u0113jumi. MentalHealth.gov. https:\/\/www.mentalhealth.gov\/what-to-look-for\/mood-disorders\/sad. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Smagi depresijas trauc\u0113jumi ar sezon\u0101lu raksturu. Nacion\u0101l\u0101 gar\u012bgo slim\u012bbu alianse. https:\/\/www.nami.org\/About-Mental-Illness\/Mental-Health-Conditions\/Depression\/Major-Depressive-Disorder-with-a-Seasonal-Pattern. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Galima S, Vogel S, Kowalski A. Sezon\u0101lie afekt\u012bvie trauc\u0113jumi: bie\u017e\u0101kie jaut\u0101jumi un atbildes.&nbsp;<em>Esmu \u0123imenes \u0101rsts<\/em>&nbsp;2020;102(11):668-672.<\/li>\n\n\n\n<li>Haller H, Anheyer D, Cramer H, Dobos G. Papildu terapijas kl\u012bniskai depresijai: sistem\u0101tisku p\u0101rskatu p\u0101rskats.&nbsp;<em>BMJ Open<\/em>&nbsp;2019;9(8):e028527.<\/li>\n<\/ol>\n\n\n\n<ol class=\"has-small-font-size wp-block-list\">\n<li>Sezon\u0101li afekt\u012bvi trauc\u0113jumi un papildu vesel\u012bbas pieejas: ko saka zin\u0101tne. Nacion\u0101lais komplement\u0101r\u0101s un integr\u0113jo\u0161\u0101s vesel\u012bbas centrs. https:\/\/www.nccih.nih.gov\/health\/providers\/digest\/seasonal-affective-disorder-and-complementary-health-approaches-science. [Piek\u013cuve Jan. 2, 2022]<\/li>\n\n\n\n<li>Pr\u0101ta un \u0137erme\u0146a pieeja stresa un trauksmes gad\u012bjum\u0101: ko saka zin\u0101tne. https:\/\/www.nccih.nih.gov\/health\/providers\/digest\/mind-and-body-approaches-for-stress-science. [Piek\u013cuve Jan. 6, 2022]<\/li>\n\n\n\n<li>Depresija. Nacion\u0101lais gar\u012bg\u0101s vesel\u012bbas instit\u016bts. https:\/\/www.nimh.nih.gov\/health\/publications\/depression. [Piek\u013cuve Jan. 6, 2022]<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Sezon\u0101lie afekt\u012bvie trauc\u0113jumi (SED) m\u016bs bie\u017ei skar, mainoties gadalaikiem. M\u0113s sniegsim inform\u0101ciju vai piev\u0113rs\u012bsim tai uzman\u012bbu un uztrauksim par to vai izskat\u012bsimies vienk\u0101r\u0161\u0101k. Uzzin\u0101si ar\u012b\u2026<\/p>","protected":false},"author":3,"featured_media":6623,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-6622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psichologija"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/6622","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=6622"}],"version-history":[{"count":12,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/6622\/revisions"}],"predecessor-version":[{"id":12289,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/6622\/revisions\/12289"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/6623"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=6622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=6622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=6622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}