Xa uphila ne-ADHD ( Attention-Deficit/Hyperactivity Disorder ), mhlawumbi uyazi ukuba kunzima kangakanani ukugcina ingqondo yakho igxile. Uqala ngomsebenzi omnye, uze emva koko ube ngomnye. Ukuziva udidekile, uhlala ulibale izinto, kwaye ungaphumli ziimpawu eziqhelekileyo zale meko. Kodwa ungakhathazeki, oku akuyongxaki nje kuwe. Zininzi iindlela zokukunceda ulawule le meko, wandise ukugxila kwakho, kwaye uphile ubomi obuphumelelayo. Makhe sithethe ngazo namhlanje.
Ziziphi iindlela zonyango lwe-ADHD?
I-ADHD yingxaki yobuchopho. Akukho nyango lunye lwayo. Ihlala inyangwa ngokudibanisa amayeza, imfundo kunye neengcebiso. Ugqirha wakho uya kumisela eyona ndlela ifanelekileyo kuwe.
Kwakhona, ungaphucula ukugxila kwakho ngokufaka imikhwa elula nesempilweni kwindlela yakho yokuphila. Makhe sijonge ukuba zeziphi. Zama ezimbalwa zezi ndlela kwaye uza kubona ukuba zeziphi ezikusebenzela kakuhle.
Masiziqhelise ukucwangcisa izinto.
Kunzima ukuhlala ugxile xa une-ADHD. Ingqondo yakho iyabaleka, kwaye ngamanye amaxesha ayisebenzi. Kodwa kukho izixhobo ezilula ezinokukunceda ugcine iingcinga zakho zilungile.
Khawucinge ukuba usuku lwakho beluya kuba lula kangakanani ukuba ubunokubhala phantsi yonke into ekufuneka uyenze kusasa ndaweni ithile. Ubungayi kukulibala kangako, akunjalo?
Izinto ezinje ziya kukunceda:
| Isixhobo | Indlela yokusebenzisa kunye neenzuzo |
|---|---|
| Ii-Apps zoMbutho | Ezi apps ezikwifowuni yakho zikuvumela ukuba wenze uluhlu lwezinto oza kuzenza kwaye usete izikhumbuzo. |
| Izaziso zefowuni | Beka izilumkiso kwifowuni yakho ukuze zikukhumbuze ngemisebenzi ebalulekileyo, amaxesha amayeza, kunye neentlanganiso. |
| Isicwangciso sephepha okanye ikhalenda | Abanye abantu bakhetha ukubhala ngesandla endaweni yokubhala ngedijithali. Yiba nesicwangciso esincinci sokubhala phantsi imisebenzi yakho yemihla ngemihla neyeveki. |
| Ibhodi emhlophe ekhaya | Beka ibhodi emhlophe apho wonke umntu endlwini anokuyibona khona kwaye ubhale phantsi izinto ezifana nemisebenzi yasekhaya ekufuneka yenziwe kunye nezinto ekufuneka zize nazo. |
| Isibali-xesha | Bekela bucala ixesha elithile lomsebenzi. Umzekelo, sebenza imizuzu engama-25 ilandelelana, uze uthathe ikhefu lemizuzu emi-5. Sebenzisa isibali-xesha koku. |
Ukuzilolonga liyeza elihle kakhulu.
Ukuzilolonga kunokunceda ekunciphiseni iimpawu ze-ADHD. Kusebenza njani? Xa uzilolonga, iikhemikhali zobuchopho bakho ezifana ne-dopamine kunye ne-serotonin ziyanda. Ezi zifana 'neehomoni zovuyo' ezenza ingqondo yakho izive yonwabile, igxile, kwaye iphaphile. Oku kukunceda uhlale ugxile kwaye uphaphile. Akupheleli apho, ukuzilolonga kuphucula imo yakho kunye nenkumbulo.
Luhlobo luni lomthambo olulungileyo?
Enyanisweni, nawuphi na umsebenzi womzimba ulungile.
- Imidlalo yeqela
- Ukubaleka
- Ukuhamba ngeenyawo
Nokuba awunazo ezi zinto, ukuhamba nje ngokukhawuleza imizuzu engama-30 ngosuku kunokunceda. Into ebalulekileyo kukukhetha into oyithandayo kwaye onokuyenza rhoqo. Uphando lubonise ukuba ukuphuma ngaphandle nokuzilolonga kwindawo yendalo kuneengenelo ezongezelelweyo. Kunokunceda ekunciphiseni iimpawu ze-ADHD.
Ukutya neziselo zinokwenza umahluko omkhulu
Ukutya okunempilo kunokunceda ukunciphisa ezinye zeempawu zakho ze-ADHD. Oko ukutyayo noko ungakutyiyo kubaluleke ngokufanayo.
- Izinto ekufuneka uhlale kude nazo:Zama ukungatyi ukutya okuneswekile, iziselo ezineswekile, kunye nokutya okunedayi ebomvu. Oku kunokwenza iimpawu zakho zibe zimbi ngakumbi.
- Oko ukutyiwayo: Yitya ukutya okunesondlo okutyebileyo kwiziqhamo, imifuno, ukutya okuziinkozo, inyama engenamafutha amaninzi, kunye namafutha angahluthwanga.
Ingakumbi yongeza ukutya okungakumbi okuqulethe i-omega-3 fatty acids . Ezi zifumaneka kwiintlanzi ezifana nesalmon, tuna, sardines, mackerel, kunye ne-shellfish ezifana ne-oysters. Zama ukutya olu hlobo lwentlanzi ubuncinane kabini ngeveki.
Beka phambili ukutya okuphekiweyo ekhaya kunokuthenga evenkileni. Ngale ndlela, unokulawula iswekile, ioyile, netyuwa, kwaye wenze ukutya ngezithako ezintsha.
Kwakhona, sela amanzi amaninzi. Ukuphelelwa ngamanzi emzimbeni, oko kuthetha ukungaseli manzi aneleyo, kunokwenza iimpawu ze-ADHD zibe zimbi ngakumbi. Iziselo ezineswekile kunye ne-caffeine, ingakumbi iziselo ezinika amandla, zinokukuphelisa nangakumbi ukuphelelwa ngamanzi emzimbeni. Zinokuphazamisa nokulala kwakho ebusuku.
Ixabiso lokulala kakuhle
Abantu abaninzi abane-ADHD banengxaki yokulala ebusuku nokulala. Xa udiniwe kwaye ungalali ngokwaneleyo, iimpawu ze-ADHD zinokuba mandundu. Ukuba unengxaki yokulala kakuhle ebusuku, zama ezi zinto:
- Ziqhelise ukulala ngexesha elifanayo yonke imihla.
- Kuphephe ukusela iziselo ezine-caffeine ezifana nekofu neti emva kwemini nangokuhlwa.
- Yenza igumbi lakho lokulala libe mnyama.
- Zama iindlela zokuphumla.
- Sebenzisa ibhedi kuphela xa ulala okanye ulala nomntu. Musa ukwenza izinto ezifana nomsebenzi okanye ujonge ifowuni yakho usebhedini.
Iindlela zokucinga kunye ne-CBT
Iindlela zokuzola ingqondo ezifana nokucamngca zinokwandisa ukugxila kwakho kwaye zinciphise ukudakumba kunye nokuxhalaba.
Ukucamngca
Ukucamngca kufana nomthambo wokuzilolonga. Okufuneka ukwenze kukugxila ekuphefumleni kwakho njengoko kungena kuphuma. Xa usenza oku, ingqondo yakho iyayeka ukuzulazula. Xa ukwenza oku kube ngumkhwa wemihla ngemihla, uya kwandisa kancinci ixesha onokugxila kulo kwinto enye.
I-Yoga kunye nemisebenzi yokuzilolonga
Izinto ezifana neyoga kunye neTai Chi zinokukunceda uzole ingqondo yakho kwaye ugxile ingqalelo yakho. Funda imithambo yokuphefumla nzulu. Ungazisebenzisa ezi nanini na xa uziva uxinezelekile okanye uxhalabile.
Unyango lokuziphatha kwengqondo (i-CBT)
Olu luhlobo olukhethekileyo lokunika iingcebiso. Uphando lubonise ukuba i-CBT inokuphucula ingqalelo kunye nezinye iimpawu eziphambili kubantu abane-ADHD. Ngamafutshane, ikufundisa ukuchonga nokutshintsha iindlela zokucinga kunye nokuziphatha ezingakuncediyo. Ngale nto, ungafunda iindlela ezintsha zokulawula iimpawu zakho kwaye uqaphele ngakumbi. Kubalulekile ukufuna ingcebiso kwingcali efanelekileyo okanye kugqirha wakho ngale nto.
Umyalezo Wokuya Ekhaya
- I-ADHD ayilotyala lakho, yingxaki yengqondo elawulekayo. Ngoko ke ungaze ukhathazeke ngayo.
- Kunye nonyango, utshintsho olulula olwenzayo kwindlela yakho yokuphila lunokuba nefuthe elikhulu.
- Ukuzilolonga rhoqo, ukuzilolonga imihla ngemihla, ukutya okunempilo, kunye nokulala kakuhle ziintsika ezine ezibalulekileyo zokulawula i-ADHD.
- Ukuba unengxaki yokujongana nezi zinto wedwa, ungoyiki ukucela uncedo. Thetha nogqirha wakho okanye nomcebisi wezempilo yengqondo ngale nto.
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