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[title] => Prošao je Božić, a i Novu godinu smo dočekali... i što sad sad? Evo kako pobijediti zimski blues koji nas svake godine hvata u ovo vrijeme
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Čak i ljudi koji inače ne pate od sezonskog poremećaja raspoloženja obično su zimi barem malo tužniji nego u ljetnim mjesecima. Nedostatak prirodnog svjetla može pomutiti naš bioritam i učiniti nas "lijenima", praćeno intenzivnijim osjećajima letargije i tuge. Budući da vjerojatno ne možete tek tako pobjeći u toplija i sunčanija mjesta, dobro je znati neke osnovne tehnike koje će zimu učiniti mnogo podnošljivijom.
Iako živimo na Mediteranu gdje je dovoljno sunčanih dana, dogodi se da zaredaju oblačni i kišni dani koji nikako nisu ugodni i čine nas tužnima, a mogu uzrokovati i neke ozbiljnije poremećaje. Što pomaže?
1. Odaberite odjeću jarkih boja
Odjeća jarkih boja s uzorkom obično se bira osobito u ljetnim mjesecima, dok se zimi većina ljudi oblači u toplije, hladnije nijanse. Međutim, to nije najpametniji pristup. Dokazano je da boje snažno utječu na naše raspoloženje. Tamne i hladne boje mogu produbiti osjećaj tuge. S druge strane, svjetlije, jarke nijanse mogu pridonijeti znatno boljem raspoloženju.
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2. Promijenite svoju uobičajenu rutinu
Neuroplastičnost je pojam koji opisuje gotovo nevjerojatnu sposobnost našeg mozga da se neprestano mijenja i prilagođava. Ako promijenimo svoju uobičajenu rutinu i isprobamo nešto novo, sasvim drugačije od onoga na što smo navikli, naš mozak se preoblikuje, što može dramatično promijeniti način na koji vidimo svijet. Iskoristite neuroplastičnost svog mozga i uhvatite se u koštac s nečim što vam je sasvim strano. Zimska tuga tako će biti puno manje izražena.
3. Oslobodite prostor u svom domu
Zimi mnogo više vremena provodimo kod kuće. Ako vam je stan pun beskorisnih predmeta, to može pridonijeti osjećaju klaustrofobije koji mnogi ljudi doživljavaju tijekom hladnijih mjeseci. Prozračniji stan može pružiti znatno bolje raspoloženje jer više nećete imati osjećaj da ste zarobljeni u pretijesnom stanu. Stoga nemojte čekati proljetno čišćenje, već se što prije riješite nepotrebnih nakupina. Ovakvi vam projekti također mogu odvući pozornost pa ćete biti puno manje fokusirani na negativne aspekte zime.
4. Pazite na vitamin D
Manje sunca znači i manje mogućnosti za stvaranje vitamina D, koji je važan ne samo za kosti i imunološki sustav, već i za naše raspoloženje. Naime, otkrivena je korelacija između nedostatka vitamina D i povećanog rizika od depresije. Jedan od razloga zašto se zimi preporučuje suplementacija vitaminom D je taj što se na taj način lakše nosi i zimska muka, koja posljedično mnogo teže prerasta u depresiju.
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5. Zagrijte se uz vatru
Sjedenje tik uz vatru pruža iskonski osjećaj udobnosti i sigurnosti. Naši preci su se tisućama godina okupljali oko vatre koja ih je ugodno grijala i pomagala im da se smire. Stoga ne čudi da vatra može imati sličan učinak i na suvremenog čovjeka, koji je prilično udaljen od takvih rituala. Ako ste u prilici, pokušajte zimi što više vremena provoditi uz kamin ili uz vatru. Svijeće također mogu pružiti sličan učinak.
6. Nahranite svoje tijelo sezonskim namirnicama
Poznato je da naše blagostanje uvelike ovisi o našem fizičkom zdravlju. Mazite svoje tijelo cjelovitom, sezonskom, lokalno i organski uzgojenom hranom punom vrijednih nutrijenata zasigurno će učiniti da se osjećate puno manje tužno i bezvoljno. Zima je idealno vrijeme za podzemno povrće (keleraba, cikla, repa, batat i dr.), kao i bundeve, kiseli kupus i druge sezonske namirnice. Otkrijte nove recepte za ukusne i zdrave juhe/variva savršene za zimnicu.
7. Nabavite "solarnu lampu"
Ako gornji savjeti ne pomognu, ima smisla razmisliti o kupnji svjetiljke koja simulira sunčevu svjetlost. Vrlo je vrijedan alat za osobe sa sezonskim poremećajem raspoloženja, kao i za sve koji pate od "uobičajene zimske tuge". Kvalitetne lampe koje simuliraju sunčevu svjetlost mogu biti prilično skupe, ali to je kupnja koja će vam pomoći da ubuduće puno lakše preživljavate zimske mjesece.
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Čak i ljudi koji inače ne pate od sezonskog poremećaja raspoloženja obično su zimi barem malo tužniji nego u ljetnim mjesecima. Nedostatak prirodnog svjetla može pomutiti naš bioritam i učiniti nas "lijenima", praćeno intenzivnijim osjećajima letargije i tuge. Budući da vjerojatno ne možete tek tako pobjeći u toplija i sunčanija mjesta, dobro je znati neke osnovne tehnike koje će zimu učiniti mnogo podnošljivijom.
Iako živimo na Mediteranu gdje je dovoljno sunčanih dana, dogodi se da zaredaju oblačni i kišni dani koji nikako nisu ugodni i čine nas tužnima, a mogu uzrokovati i neke ozbiljnije poremećaje. Što pomaže?
1. Odaberite odjeću jarkih boja
Odjeća jarkih boja s uzorkom obično se bira osobito u ljetnim mjesecima, dok se zimi većina ljudi oblači u toplije, hladnije nijanse. Međutim, to nije najpametniji pristup. Dokazano je da boje snažno utječu na naše raspoloženje. Tamne i hladne boje mogu produbiti osjećaj tuge. S druge strane, svjetlije, jarke nijanse mogu pridonijeti znatno boljem raspoloženju.
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2. Promijenite svoju uobičajenu rutinu
Neuroplastičnost je pojam koji opisuje gotovo nevjerojatnu sposobnost našeg mozga da se neprestano mijenja i prilagođava. Ako promijenimo svoju uobičajenu rutinu i isprobamo nešto novo, sasvim drugačije od onoga na što smo navikli, naš mozak se preoblikuje, što može dramatično promijeniti način na koji vidimo svijet. Iskoristite neuroplastičnost svog mozga i uhvatite se u koštac s nečim što vam je sasvim strano. Zimska tuga tako će biti puno manje izražena.
3. Oslobodite prostor u svom domu
Zimi mnogo više vremena provodimo kod kuće. Ako vam je stan pun beskorisnih predmeta, to može pridonijeti osjećaju klaustrofobije koji mnogi ljudi doživljavaju tijekom hladnijih mjeseci. Prozračniji stan može pružiti znatno bolje raspoloženje jer više nećete imati osjećaj da ste zarobljeni u pretijesnom stanu. Stoga nemojte čekati proljetno čišćenje, već se što prije riješite nepotrebnih nakupina. Ovakvi vam projekti također mogu odvući pozornost pa ćete biti puno manje fokusirani na negativne aspekte zime.
4. Pazite na vitamin D
Manje sunca znači i manje mogućnosti za stvaranje vitamina D, koji je važan ne samo za kosti i imunološki sustav, već i za naše raspoloženje. Naime, otkrivena je korelacija između nedostatka vitamina D i povećanog rizika od depresije. Jedan od razloga zašto se zimi preporučuje suplementacija vitaminom D je taj što se na taj način lakše nosi i zimska muka, koja posljedično mnogo teže prerasta u depresiju.
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5. Zagrijte se uz vatru
Sjedenje tik uz vatru pruža iskonski osjećaj udobnosti i sigurnosti. Naši preci su se tisućama godina okupljali oko vatre koja ih je ugodno grijala i pomagala im da se smire. Stoga ne čudi da vatra može imati sličan učinak i na suvremenog čovjeka, koji je prilično udaljen od takvih rituala. Ako ste u prilici, pokušajte zimi što više vremena provoditi uz kamin ili uz vatru. Svijeće također mogu pružiti sličan učinak.
6. Nahranite svoje tijelo sezonskim namirnicama
Poznato je da naše blagostanje uvelike ovisi o našem fizičkom zdravlju. Mazite svoje tijelo cjelovitom, sezonskom, lokalno i organski uzgojenom hranom punom vrijednih nutrijenata zasigurno će učiniti da se osjećate puno manje tužno i bezvoljno. Zima je idealno vrijeme za podzemno povrće (keleraba, cikla, repa, batat i dr.), kao i bundeve, kiseli kupus i druge sezonske namirnice. Otkrijte nove recepte za ukusne i zdrave juhe/variva savršene za zimnicu.
7. Nabavite "solarnu lampu"
Ako gornji savjeti ne pomognu, ima smisla razmisliti o kupnji svjetiljke koja simulira sunčevu svjetlost. Vrlo je vrijedan alat za osobe sa sezonskim poremećajem raspoloženja, kao i za sve koji pate od "uobičajene zimske tuge". Kvalitetne lampe koje simuliraju sunčevu svjetlost mogu biti prilično skupe, ali to je kupnja koja će vam pomoći da ubuduće puno lakše preživljavate zimske mjesece.
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12. svibanj 2024 15:44
