Semunhu mukuru anorarama neADHD, kana kuti Attention Deficit Hyperactivity Disorder, unogona kunge uchisangana nekuchinja-chinja kwemafungiro uku. Pane imwe nguva unogona kunzwa kufara zvikuru, uye pane imwe nguva unogona kunzwa kusuruvara zvakanyanya kana kuora mwoyo pasina chikonzero chakajeka. Izvi ndizvo zvatinowanzodaidza kuti 'kuchinja-chinja kwemafungiro'. Izvi zvinogona kuva chiitiko chinoshungurudza zvikuru. Asi usazvidya mwoyo, pane zvatinogona kuita kuti tigadzirise izvi. Ngatitaure nezvazvo.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Kurovedza muviri hakusi kungoitwa chete!
Kana ukati "kurovedza muviri," ungafunga kuti zvinofinha. Asi chaizvoizvo chinhu chinogona kukubatsira kuti unzwe kufara uye kudzikama. Kunyangwe uchida kufamba, kumhanya, kana kushambira, kuisa parutivi maminetsi makumi maviri chete pazuva ekurovedza muviri kunoderedza kushushikana kwako uye kunoita kuti unzwe zviri nani. Zvichakupawo kurudziro yakawanda yekushanda mukati mezuva.
Kana uchida yoga, izvozvo zvakanakawo. Yoga nekufungisisa zvakawanikwa zvichibatsira kuderedza kushushikana uye kudzora zviratidzo zveADHD.
Nyora pasi zvaunonzwa.
Izvi zvingaita sezvisinganzwisisike, asi inzira inobatsira zvikuru. Nyora pasi manzwiro ako mudhayari diki zuva rega rega. Unofara here nhasi? Wakasuruvara here? Wakatsamwa here? Une hanya here? Paunonyora zvinhu zvakadai, mushure mechinguva uchakwanisa kuona maitiro ari mumanzwiro ako .
Zvichitaurwa zviri nyore, zvinokubatsira kunzwisisa chinokonzera kuchinja-chinja kwemafungiro ako. Semuenzaniso, kana uchinzwa kushushikana manheru ega ega paunotaura nemumwe munhu, kuinyora pasi mudhayari yako kuchakubatsira kuziva maitiro acho. Ipapo unogona kudzivirira kana kugadzirira mamiriro akafanana mune ramangwana. Iyi itsika yakanaka yehutano hwepfungwa.
Ngatifungei zvishoma nezvezvatinodya nezvatinonwa, handiti?
Masayendisiti anga achidzidza nezvemhedzisiro yeshuga, zvinotapira zvekugadzira, uye mavara paADHD kwemakore. Asi havasati vawana hukama hwakananga . Asi izvozvo hazvirevi kuti zvaunodya hazvina kukosha. Kudya kwakanaka uye kunovaka muviri kwakakosha kuti pfungwa nemuviri zvive neutano hwakanaka.
| Chikamu chezvekudya zvinovaka muviri | Sei zvichikosha? |
|---|---|
| Omega-3 fatty acids (Ine hove dzakadai sesalmon, tuna/salmon) | Izvi zvakakosha zvikuru pakushanda kwehuropi. Zvinobatsira mukutapurirana kwemakemikoro anonzi dopamine neserotonin, izvo zvinopa mufaro nerunyararo. |
| Vhitamini B (B2, B6, B9) | Vamwe vanhu vane ADHD vakaonekwa kuti havana mavhitamini aya. Kushaikwa kwevhitamini B6 kunogona kukonzera kuora mwoyo nekuvhiringidzika. Vhitamini B9 (folate) inokosha pakukura kwehuropi. |
| Zvinhu zvekuganhurira | Doro nekuputa zvinogona kuderedza huwandu hwevhitamini B mumuviri. Kofi netii zvine caffeine, saka kunwa zvakawandisa zvinogona kuita kuti unzwe kutya uye kusagadzikana. Saka, zvakanaka kuzvinwa zvine mwero. |
Kurara zvakanaka usiku kunokosha zvakadii?
Kurara dzimwe nguva kunogona kuva dambudziko kune munhu ane ADHD. Pamazuva aunonzwa wakadhakwa zvakanyanya, unganzwa sekunge haudi kurara. Pamazuva aunonzwa wakasuruvara zvakanyanya, unganetseka kurara. Zvakare, mimwe mishonga yeADHD inogona kukanganisa kurara.
Chero chikonzero chipi zvacho, kusawana hope dzakakwana kunogona kuwedzera manzwiro ako . Kana usingawani hope dzakakwana, unogona kunzwa hasha uye kutsamwa . Saka edza kurara uye kumuka panguva imwe chete zuva nezuva. Zviite chikamu chehupenyu hwako.
Uyewo, kana uchinzwa ngonono uye uchinzwa sekunge uri kudzipwa muhope dzako (Sleep Apnea), iva nechokwadi chekutaura nachiremba nezvazvo futi, sezvo zviratidzo izvozvo dzimwe nguva zvinogona kunge zvakafanana neADHD.
Zvakanakira kugadzira hurongwa hudiki hwezuva
Kutevedzera tsika imwe chete zuva rese kunogona kukonzera zviratidzo zveADHD, kunyanya mukudzora kuchinja-chinja kwemafungiro. Izvi zvinopa hupenyu hwako kurongeka uye kutonga. Zvinhu zvidiki zvakaita sekuchengeta makiyi ako panzvimbo imwe chete zuva nezuva, kumuka panguva imwe chete zuva nezuva, uye kunyora mabasa pakarenda zvinogona kuita mutsauko mukuru.
Buda uzvione.
Kupedza nguva munzvimbo ine girini, zvakasikwa kwakaonekwa kuti kunoderedza zviratidzo zveADHD. Pamwe izvi zvinokonzerwa nekuti kubuda panze kunokutendera kufamba uye kuita maekisesaizi. Zvakare, kutarisa nzvimbo ine girini kunogona kuderedza kushushikana uye kukubatsira kuti utarise pfungwa dzako.
Shandura 'Hyperfocus' yako kuti ive mukana wako
Kunyangwe vanhu vane ADHD vachiomerwa nekutarisa pane chimwe chinhu, dzimwe nguva zvinopesana zvinoitika. Kureva kuti, vanokwanisa kutarisa zvakanyanya pane chimwe chinhu chavanofarira uye chakakosha kwavari. Izvi zvinonzi hyperfocus .
Tsvaga kuti tarenda rako nderei. Pamwe inyaya yemasvomhu, mimhanzi, kana mainjiniya. Kuedza kuva nyanzvi mubasa raunonyatsogona kuchawedzera kuzviremekedza kwako. Zvichakubatsira kuchengetedza mufaro.
Kunyemwerera mushonga zvakare!
Pane chirevo chinoti, "Kuseka ndiwo mushonga wakanakisisa." Ichokwadi. Kudzidza kuona divi rinonakidza remamiriro ako eADHD kunogona kubatsira zvikuru mukuzvigadzirisa. Kuseka zvishoma, kunyangwe kukuru, kunogona kubatsira kurwisa pfungwa dzisina kunaka dziri mupfungwa dzako. Uyewo, kana ukagona kuseka zvinhu zvidiki wozvikanganwa, ucharega kunetseka uye kuita zvakawandisa nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Kuchinja-chinja kwemafungiro kwakajairika kune ADHD, asi kunogona kudzorwa.
- Ita maekisesaizi zuva rega rega. Rara zvakakwana. Ronga zuva rako. Zvinhu izvi zviri nyore zvichaita mutsauko mukuru.
- Chengeta kudya kwako, kunyanya kusanganisira chikafu chakapfuma mu omega-3 nevhitamini B.
- Nyora nezvemanzwiro ako mudhayari. Izvi zvichakubatsira kunzwisisa maitiro ako emanzwiro.
- Kana pasina chimwe chezvinhu izvi chinokubatsira, kana kuti uchifunga kuti chirwere chacho chakakomba, usambozeza kuona chiremba kuti akupe mazano.Iri harisi dambudziko rako chete, uye zvakakosha kuti uwane rubatsiro pariri.
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