Mukakhala ndi ADHD ( Attention-Deficit/Hyperactivity Disorder ), mwina mukudziwa momwe zimakhalira zovuta kusunga malingaliro anu. Mumayamba ndi ntchito imodzi, kenako ina. Kumva kusokonezeka, kuiwala zinthu nthawi zonse, komanso kusakhazikika ndi zizindikiro zofala za vutoli. Koma musadandaule, izi si vuto kwa inu lokha. Pali njira zambiri zokuthandizani kuthana ndi vutoli, kuwonjezera chidwi chanu, ndikukhala ndi moyo wopambana. Tiyeni tikambirane za izo lero.
Kodi mankhwala a ADHD ndi ati?
ADHD ndi vuto la ubongo. Palibe mankhwala amodzi okha omwe angachiritsidwe. Nthawi zambiri limachiritsidwa ndi mankhwala, maphunziro, ndi uphungu. Dokotala wanu adzakukonzerani njira yabwino kwambiri yochitira.
Komanso, mutha kukonza chidwi chanu mwa kuphatikiza zizolowezi zosavuta komanso zabwino m'moyo wanu. Tiyeni tiwone zomwe zili. Yesani njira zingapo izi ndipo muwona zomwe zikukuyenderani bwino.
Tiyeni tizolowere kukhala okonzekera.
N'zovuta kukhalabe oganizira bwino mukakhala ndi ADHD. Maganizo anu akuthamanga, ndipo nthawi zina amangosowa kanthu. Koma pali zida zosavuta zomwe zingakuthandizeni kusunga malingaliro anu m'dongosolo.
Tangoganizirani momwe tsiku lanu lingakhalire losavuta ngati mutalemba zonse zomwe muyenera kuchita m'mawa kwinakwake. Simungaiwale zambiri, sichoncho?
Zinthu ngati izi zingakuthandizeni:
| Chida | Momwe mungagwiritsire ntchito ndi maubwino ake |
|---|---|
| Mapulogalamu a Bungwe | Mapulogalamu awa pafoni yanu amakulolani kupanga mndandanda wa zochita ndikukhazikitsa zikumbutso. |
| Zidziwitso za Foni | Ikani machenjezo pafoni yanu kuti akukumbutseni za ntchito zofunika, nthawi yogwiritsira ntchito mankhwala, kapena misonkhano. |
| Ndondomeko ya mapepala kapena kalendala | Anthu ena amakonda kulemba ndi manja m'malo molemba pa digito. Khalani ndi dongosolo laling'ono lolembera ntchito zanu za tsiku ndi tsiku komanso za sabata. |
| Bolodi loyera kunyumba | Ikani bolodi loyera pomwe aliyense m'nyumbamo angathe kuliwona ndipo lembani zinthu monga ntchito zapakhomo zoti achite ndi zinthu zoti abweretse. |
| Chowerengera nthawi | Patulani nthawi yokwanira pa ntchito inayake. Mwachitsanzo, gwiritsani ntchito mphindi 25 motsatizana, kenako pumulani kwa mphindi 5. Gwiritsani ntchito chowerengera nthawi pa izi. |
Kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri.
Kuchita masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro za ADHD. Kodi kumagwira ntchito bwanji? Mukamachita masewera olimbitsa thupi, mankhwala a muubongo wanu monga dopamine ndi serotonin amawonjezeka. Izi zili ngati 'mahomoni achimwemwe' omwe amapangitsa ubongo wanu kukhala wosangalala, woganizira, komanso watcheru. Izi zimakuthandizani kukhala maso komanso osamala. Sikuti zokhazo, kuchita masewera olimbitsa thupi kumathandizanso kuti mukhale ndi malingaliro abwino komanso kukumbukira.
Ndi masewera olimbitsa thupi otani omwe ndi abwino?
Zoonadi, kuchita masewera olimbitsa thupi kulikonse n’kwabwino.
- Masewera a timu
- Kuthamanga
- Kuyenda pansi
Ngakhale mutakhala kuti mulibe chilichonse mwa izi, kungoyenda mwachangu kwa mphindi 30 patsiku kungathandize. Chofunika ndikusankha chinthu chomwe mumakonda komanso chomwe mungachite nthawi zonse. Kafukufuku wasonyeza kuti kutuluka panja ndikuchita masewera olimbitsa thupi m'malo achilengedwe kuli ndi maubwino ena. Zingathandizenso kuchepetsa zizindikiro za ADHD.
Chakudya ndi zakumwa zingapangitse kusiyana kwakukulu
Zakudya zabwino zingathandize kuchepetsa zizindikiro zina za ADHD. Zimene mumadya ndi zomwe simudya nazonso n'zofunika kwambiri.
- Zinthu zopewera:Yesetsani kupewa zakudya zokhala ndi shuga, zakumwa zotsekemera, ndi zakudya zokhala ndi utoto wofiira. Izi zitha kukulitsa zizindikiro zanu.
- Zakudya: Idyani zakudya zopatsa thanzi zokhala ndi zipatso, ndiwo zamasamba, tirigu wonse, nyama yopanda mafuta ambiri, ndi mafuta osakhuta.
Makamaka onjezani zakudya zambiri zomwe zili ndi omega-3 fatty acids . Izi zimapezeka mu nsomba monga salimoni, tuna, sardines, mackerel, ndi shellfish monga oysters. Yesetsani kudya nsomba zamtunduwu osachepera kawiri pa sabata.
Ikani patsogolo chakudya chophikidwa kunyumba kuposa chakudya chogulidwa m'sitolo. Mwanjira imeneyi, mutha kuchepetsa shuga, mafuta, ndi mchere, ndi kuphika chakudya ndi zosakaniza zatsopano.
Komanso, imwani madzi ambiri. Kusowa madzi okwanira m'thupi, kutanthauza kusamwa madzi okwanira, kungapangitse kuti zizindikiro za ADHD ziipireipire. Zakumwa zotsekemera komanso zokhala ndi caffeine, makamaka zakumwa zopatsa mphamvu, zingakuchititseni kutaya madzi m'thupi kwambiri. Zingasokonezenso tulo tanu usiku.
Ubwino wa kugona tulo tabwino
Anthu ambiri omwe ali ndi ADHD amavutika kugona usiku komanso kugona. Mukatopa komanso mukakhala osagona mokwanira, zizindikiro za ADHD zimatha kukulirakulira. Ngati mukuvutika kugona bwino usiku, yesani izi:
- Khalani ndi chizolowezi chogona nthawi yomweyo tsiku lililonse.
- Pewani kumwa zakumwa zokhala ndi caffeine monga khofi ndi tiyi masana ndi madzulo.
- Pangani chipinda chanu chogona kukhala chamdima.
- Yesani njira zopumulira.
- Gwiritsani ntchito bedi pogona ndi kugonana kokha. Musamachite zinthu monga ntchito kapena kuyang'ana foni yanu kuchokera pabedi.
Njira zoganizira bwino ndi CBT
Njira zochepetsera nkhawa monga kusinkhasinkha zingakuthandizeni kuti musamavutike kwambiri komanso kuchepetsa kuvutika maganizo.
Kusinkhasinkha
Kusinkhasinkha kuli ngati kuchita masewera olimbitsa thupi. Chomwe muyenera kuchita ndikungoyang'ana mpweya wanu pamene ukulowa ndi kutuluka. Mukachita izi, maganizo anu amasiya kuyendayenda. Mukapanga izi kukhala chizolowezi cha tsiku ndi tsiku, pang'onopang'ono mudzawonjezera nthawi yomwe mungathe kuyang'ana pa chinthu chimodzi.
Yoga ndi Zochita Zoganizira Bwino
Zinthu monga yoga ndi Tai Chi zingakuthandizeni kukhazika mtima pansi ndikuyika chidwi chanu pa zinthu zina. Phunzirani kuchita masewera olimbitsa thupi opumira kwambiri. Mutha kugwiritsa ntchito izi nthawi iliyonse mukavutika maganizo kapena nkhawa.
Chithandizo cha Maganizo (CBT)
Uwu ndi mtundu wapadera wa uphungu. Kafukufuku wasonyeza kuti CBT imatha kusintha chidwi ndi zizindikiro zina zazikulu mwa anthu omwe ali ndi ADHD. Mwachidule, imakuphunzitsani kuzindikira ndikusintha malingaliro ndi machitidwe omwe sakukuthandizani. Kudzera mu izi, mutha kuphunzira njira zatsopano zothanirana ndi zizindikiro zanu ndikukhala osamala kwambiri. Ndikofunikira kufunsa upangiri kwa katswiri wodziwa bwino ntchito kapena dokotala wanu pa izi.
Uthenga Wopita Nawo Kunyumba
- ADHD si vuto lanu, ndi vuto la ubongo lomwe limatha kulamulirika. Choncho musadandaule nazo.
- Pamodzi ndi chithandizo chamankhwala, kusintha kosavuta komwe mumachita pa moyo wanu kungayambitse vuto lalikulu.
- Kuchita masewera olimbitsa thupi nthawi zonse, kuchita masewera olimbitsa thupi tsiku ndi tsiku, kudya zakudya zabwino, ndi kugona tulo tokoma ndi zinthu zinayi zofunika kwambiri pakuwongolera ADHD.
- Ngati mukuvutika kuthana ndi zinthuzi nokha, musaope kupempha thandizo. Lankhulani ndi dokotala wanu kapena mlangizi wa zaumoyo wamaganizo za izi.
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