Mukamwa mankhwala omwe dokotala wanu wakupatsani chifukwa cha vuto la kuchepa kwa chidwi (ADHD), zizindikiro monga kusokonezeka maganizo ndi kulephera kuyang'ana kwambiri zimatha kulamulidwa pang'ono. Koma kodi nthawi zina mumamva ngati, "Mankhwala awa si okwanira, ndikufunika china chake chowongolera moyo wanga"? Izi zitha kukhala zovuta makamaka mukakhala ndi ana, maudindo anu pantchito akuwonjezeka, ndipo muyenera kuyang'anira osati ntchito yanu yokha komanso ntchito ya ena.
N’chifukwa chiyani chithandizochi chili chofunika kwambiri?
Ponena za kuthana ndi ADHD ya akuluakulu, njira yothandiza kwambiri yomwe ilipo pano ndikugwiritsa ntchito mankhwala osiyanasiyana, maphunziro a luso, ndi uphungu/mankhwala . Izi zili ngati chopondapo cha miyendo itatu. Ngati mwendo umodzi ukusowa, chopondapo chidzagwa; ngati chimodzi mwa zitatuzi chikusowa, zotsatira zake zitha kuchepa.
Kafukufuku akusonyeza kuti n'kosavuta kwa munthu amene amalandira uphungu, monga Cognitive Behavioral Therapy (CBT) , pamodzi ndi mankhwala, kuwongolera zizindikiro zake kuposa munthu amene amamwa mankhwala yekha.
Ndiye kodi CBT ndi chiyani?
Mwachidule, iyi ndi njira yolankhulirana . Imayang'ana kwambiri zinthu ziwiri:
1. Kusintha maganizo anu: Anthu ambiri omwe ali ndi ADHD amalankhula zinthu zoipa. Maganizo monga "Sindingathe kuchita izi," "Nthawi zonse ndimachita zinthu mozengereza," ndi "Ndili waulesi" angachepetse kudzidalira kwanu. CBT imagwira ntchito pozindikira maganizo oipawa, kuwasintha, ndikukuphunzitsani kuganiza moyenera.
2. Kusintha khalidwe lanu: Chimodzi mwa zinthu zazikulu zomwe anthu omwe ali ndi ADHD alibe ndi luso lokonza zinthu. Mu chithandizo cha CBT, mumaphunzitsidwa momwe mungagawire ntchito zazikulu m'magawo ang'onoang'ono, kupanga nthawi yake, ndikuzichita mwadongosolo. Mukamachita izi, zimakhala chizolowezi m'moyo wanu.
Akuluakulu omwe ali ndi ADHD sagwiritsa ntchito bwino luso lina la khalidwe poyerekeza ndi akuluakulu wamba. CBT imawathandiza kuphunzira luso limenelo ndikupitirizabe mpaka atakhala zizolowezi.
Kodi mumapeza bwanji munthu woyenera kwa inu?
Chofunika kwambiri ndikupeza munthu woyenerera kuti akuthandizeni paulendowu. Mutha kuchita izi mwa:Funsani dokotala wa banja lanu (GP) kapena dokotala wa matenda amisala amene akukuthandizani pankhaniyi ndipo muwapemphe kuti akuwonetseni munthu woyenera.
Koma kumbukirani, zingakhale zovuta pang'ono kupeza munthu amene ali katswiri wa CBT wa akuluakulu omwe ali ndi ADHD. Koma musataye mtima. Mukapeza munthu, chofunika kwambiri ndi chakuti mungamange ubale wabwino ndi iye.
"Muyenera kukhala munthu amene angathe kulankhula zakukhosi kwanu popanda mantha kapena kukayikira kulikonse, komanso kulankhula zakukhosi kwanu. Popanda chidaliro chimenecho, chithandizocho sichingapambane."
Zosankha zina ndi njira zothandizira
Kupita ku chithandizo cha munthu payekha sikungatheke kwa aliyense. Kungakhale kokwera mtengo, kapena kungakhale kovuta kupeza nthawi. Pazochitika zotere, pali njira zina zingapo zomwe mungayesere.
| Dongosolo lothandizira | Kodi izi zikukupatsani phindu lanji? |
|---|---|
| Chithandizo cha Gulu | Mukhoza kusonkhana ndi anthu ena omwe ali ndi ADHD ngati inu ndikugawana zomwe mwakumana nazo. Ndikumva bwino kudziwa kuti "Sindine ndekha amene ndikuvutika ndi izi." Komanso ndizotsika mtengo. |
| Chithandizo cha Ukwati ndi Banja | Ngati zizindikiro za ADHD (kusaganiza bwino, kuswa malonjezo, kuiwala) zikuyambitsa mavuto m'banja mwanu kapena m'banja mwanu, zingakhale zothandiza kwambiri kupita ku uphungu ndi mnzanu kapena achibale anu. |
| Mphunzitsi wa ADHD | Iwo si alangizi ololedwa, koma angakuthandizeni ndi zinthu zothandiza monga kukonzekera zochita zanu za tsiku ndi tsiku, kusunga nthawi, komanso kukhazikitsa zolinga. Ichi ndi chinthu chomwe mungachite kuwonjezera pa uphungu. |
| Kusinkhasinkha Mosamala | Izi zimathandiza kwambiri kuchepetsa kupsinjika maganizo, kuganizira kwambiri za inu nokha, komanso kuwongolera malingaliro oipa okhudza inu nokha. Izi ndi zowonjezera zabwino ku chithandizo cha CBT. |
Kusinkhasinkha Kusinkhasinkha kuti muganizire kwambiri
Kaya muchita bwino bwanji, kuthana ndi kupsinjika maganizo n'kofunika kwambiri mukakhala ndi ADHD. Njira imodzi yabwino kwambiri yochitira izi ndi kusinkhasinkha mozama .
"Koma sikophweka kwa munthu amene ali ndi ADHD kukhala chete kwa mphindi 30 ndikuganizira," mungaganize choncho. Ndi zoona. Chifukwa chake mutha kuyesa kusinkhasinkha kwakanthawi kochepa komwe kwapangidwira anthu omwe ali ndi ADHD. Mwachitsanzo, chinthu chonga kusinkhasinkha koyenda kwa mphindi 5 .
Kusamala kumatanthauza kuchita zinthu mosaganizira bwino. M'malo modziimba mlandu pazinthu monga, "O, ndayiwalanso zimenezo," kumakuphunzitsani kuganiza kuti, "Chabwino, ndayiwala zimenezo, sizachilendo, tsopano nditani kenako?"
Mukapeza mlangizi woyenera komanso njira yoyenera yothandizira, mutha kukulitsa luso lomwe mukufunikira kuti mukhale ndi moyo wabwino komanso wachimwemwe, ngakhale muli ndi ADHD.
Uthenga Wopita Nawo Kunyumba
- Zotsatira zabwino kwambiri za ADHD kwa akuluakulu zimachokera ku kuphatikiza mankhwala, chithandizo, ndi maphunziro a luso .
- Chithandizo cha khalidwe la chidziwitso (CBT) ndi njira yothandizira yomwe ingakuthandizeni kusintha malingaliro anu oipa ndikulimbitsa kudzidalira.
- Mukafuna munthu woti mukambirane naye, lankhulani ndi dokotala wanu . Komanso, sankhani munthu amene mungamudalire ndi kumutsegula mtima.
- Kuwonjezera pa uphungu wa munthu payekha, mutha kuwonjezera zinthu monga chithandizo chamagulu , aphunzitsi a ADHD , ndi kusinkhasinkha mwanzeru pa dongosolo lanu la chithandizo.
- Ngakhale kukhala ndi ADHD kungakhale kovuta, ndi chithandizo choyenera ndi njira zoyenera, mutha kupambana. Musataye mtima.
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