Ngaba uhlala uvakalelwa ngolu hlobo? "Owu, andifuni ukuqala le projekthi," "Nokuba ndizama kangakanani na, andikwazi ukucwangcisa izinto," "Kutheni ndingenakukwazi ukugxila kwinto enye?" Mhlawumbi abahlobo bakho kunye namalungu osapho lwakho bakuxelela ukuba "funda ukulawula ixesha lakho." Kodwa nokuba uzama kangakanani na, izinto azihambi kakuhle. Ukuba uphila ubutsha bakho nezi ngxaki, kusenokwenzeka ukuba akubangelwa bubuvila okanye ubuthathaka. Isizathu sisenokuba unesifo esibizwa ngokuba yi -Attention Deficit Hyperactivity Disorder (ADHD) ongazi nokuba unayo.
Nangona sihlala sithetha ngale meko ibizwa ngokuba yi-ADHD xa sithetha ngabantwana abancinci, kukho iimeko apho inokuchongwa besebancinci, oko kukuthi, emva kweminyaka eli-18 ubudala. Baninzi abantu abaneempawu ukususela ebuntwaneni, kodwa abaziqondi njenge-ADHD de babe bancinci. Ngoko masithethe ngale nto ngokuchanekileyo nangokulula namhlanje.
Uyifumanisa njani i-ADHD njengomntu oselula?
Xa abantwana abancinci bene-ADHD, bayadideka kakhulu kwaye abakwazi ukuhlala kwindawo enye. Kodwa xa umntu oselula ene-ADHD, oku kuxinezeleka kakhulu kunokungabonwa ngendlela efanayo. Endaweni yoko, kukho uhlobo olwahlukileyo lokungaphumli. Ukuziva ungxamile, kunye nobunzima bokuhlala phantsi ungenzi nto kwaye wenze umsebenzi, yeyona nto ixhaphakileyo.
Khawuthelekelele ungumfundi ekhampasini. Awunakuqala kwaye ugqibe umsebenzi ngexesha njengabanye abahlobo bakho. Uhlala uwubekela ecaleni de kube ngumzuzu wokugqibela. Emva koko uhlala uphaphile ubusuku bonke uzama ukuwugqiba. Okanye khawuthelekelele ukuba usandula ukuqala umsebenzi omtsha. Uyalibala ukufika kwintlanganiso ngexesha, kwaye ukhwazwa ngumphathi wakho ngokungacwangciswanga. Ezi asizozinto nje ezingacwangciswanga. Ezi zinokuba ziimpawu ze- ADHD .
Jonga itheyibhile engezantsi ukuze ubone ukuba ezi mpawu ziyasebenza na kuwe.
| Iimpawu eziqhelekileyo ze-ADHD | Kalula nje... |
|---|---|
| Ubunzima bokugxila | Xa usebenza, awukwazi ukugcina ingqondo yakho ikwindawo enye, kwaye neyona nto incinci inokukuphazamisa. |
| Ulawulo loxinzelelo | Senza izinto size sithethe izinto ngokungxama singacingi. Siyazisola kamva. |
| Ukungabikho kolungelelwaniso | Akukhona nje etafileni nasegumbini, kodwa yonke into engaphakathi entlokweni yam ivakala ngathi yingxubakaxaka. |
| Ukungakwazi ukulawula ixesha | Bayalibazisa, abakwazi ukugqiba izinto ngexesha, kwaye bafika emva kwexesha kuyo yonke into. |
| Ukungazinzi | Kunzima ukuhlala kwindawo enye. Ndisoloko ndidlala ipeni yam ndize ndenze ingxolo. |
| Ukukhungatheka/Ukutshintsha kweemvakalelo | Ndiyakhathazeka kwaye ndicaphuke nakwezona zinto zincinci. Kunzima ukulawula iimvakalelo zam. |
| Ubunzima bokugqiba umsebenzi xa sele uqalile | Izinto ezininzi ziqalwa ngaxeshanye, kodwa akukho nanye kuzo egqitywa ngokufanelekileyo. |
Ezi mpawu zinokuba nefuthe elikhulu kwimfundo yakho, umsebenzi wakho, ubuhlobo bakho kunye nobudlelwane bakho.
Ungazi njani ngokuqinisekileyo ukuba unayo i-ADHD?
Ukuba ucinga ukuba unale mpawu, eyona nto ingcono onokuyenza kukubona ugqirha, ingakumbi ugqirha wengqondo. Musa ukucinga nje ukuba, "Ndim lo kuphela." Ugqirha uza kukuhlola aze akunike uxilongo oluchanekileyo.
Ngokwesiqhelo, kwenziwa iimvavanyo ezininzi zoku.
- Uvavanyo lomzimba: Jonga ukuba ezi mpawu zibangelwa yenye imeko yezonyango na.
- Ukuthetha ngembali yakho yezonyango: Baza kuthetha ngezinto ezifana neendlela zakho zokuziphatha ukususela ebuntwaneni kunye nokuba kukho nabani na kusapho lwakho okhe waba neemeko ezifanayo.
- Uvavanyo lwengqondo kunye nezikali zovavanyo lwe-ADHD: Iimibuzo kunye novavanyo olukhethekileyo zisetyenziselwa ukuqonda ubunzulu beempawu zakho.
Kukho iintlobo ezintathu eziphambili ze-ADHD. Ugqirha wakho uya kugqiba ukuba loluphi uhlobo oluwela kulo ngokusekwe kwiimpawu zakho.
| Uhlobo lwe-ADHD | Kwenzeka ntoni apha? |
|---|---|
| Uhlobo oluSebenzayo ngokuKhuthazayo | Olu lolona hlobo lungaqhelekanga. Luphawulwa kakhulu kukungazinzi kunye nokuthambekela ekwenzeni izinto ngaphandle kokucinga. |
| Uhlobo Lokungakhathali | Akukho kungqunga-gqunga apha, kodwa kunzima kakhulu ukuhlala ugxile, ukukhumbula izinto, nokucwangcisa umsebenzi. Aba bantu babizwa ngokuba "baphila kwihlabathi leengcinga." |
| Uhlobo oluDibeneyo | Olu lolona hlobo luqhelekileyo. Baneempawu zazo zombini ezi ntlobo zikhankanyiweyo apha ngasentla. |
Ngamanye amaxesha, abantu abathathwa njengabantu " abasebenza kakuhle," oko kuthetha ukuba baphile ubomi obuqhelekileyo ngaphandle kweengxaki ezinkulu, bafunyanwa bene-ADHD kade. Kuba bengazi ukuba bafumene iindlela zokuphila nezi mpawu. Kodwa ngaphakathi entliziyweni yabo, basenokuba bayasokola.
Iingxaki ezinokubakho ukuba azinyangwa
I-ADHD ayisiyongxaki nje yokuqwalasela. Ukuba ayinyangwa, inokukhokelela kwimingeni emininzi kubomi bolutsha. Ukuqala ekhampasini, ukufumana umsebenzi wakho wokuqala, ukuqesha indlu yakho yokuqala, nayo yonke into kubomi "bomntu omdala" kufuna izinto ezikwingqondo yethu ezibizwa ngokuba zizakhono zokusebenza eziphezulu . Oko kuthetha izinto ezinje ngokucwangcisa, ukuzibamba, ulawulo lwexesha, kunye nenkumbulo. Kungezi zakhono apho abantu abane-ADHD banemingeni emininzi.
Ukuba ayinyangwanga,
- Kuvela iingxaki zemali.
- Zifake enkingeni nomthetho
- Tshintsha imisebenzi rhoqo, ulahleke
- Yiba likhoboka leziyobisi okanye utywala
- Iingozi zeemoto ezixhaphakileyo
- Iingxaki ziyavela kubudlelwane.
- Kukho ithuba lokuba umntu angaziboni kakuhle izinto aze azive ngathi ungumntu onjani kunye nezinye iingxaki zengqondo.
Njengoko enye ingcali isitsho, "Xa uphila ngolu hlobo ubomi bakho bonke, uqala ukucinga, 'Ndim lo, ndinjalo mna.' Enyanisweni, asinguwe. Yimeko yakho. Unyango lumalunga nokuzahlula kuyo."
Xa ufumana uncedo olufanelekileyo, uya kuqonda ukuba, "Ndingenza okungaphezulu kangakanani?" Kwaye ukuzithemba kwakho kuya kukhula ngokuzenzekelayo.
Ziziphi iindlela zonyango lwe-ADHD?
Ukuba ufunyaniswe une-ADHD, ugqirha wakho uza kukuchazela iindlela zonyango. Kungcono ukufunda ngale meko ngaphambi kokuba uqale unyango. Oku kuya kukunceda uqonde ukuba yintoni, yintoni eyenzayo kwiikhemikhali zobuchopho, kunye nokuba amayeza enza ntoni.
Kukho iindlela ezimbini eziphambili zonyango:
1. Amayeza: Amayeza anikwa ukunceda ukulinganisela iikhemikhali ezithile (ii-neurotransmitters) engqondweni. Ezi zinokuba zizinto ezivuselelayo (umz., iMethylphenidate (iConcerta, iRitalin)) okanye ezingavuseleliyo. Kungathatha ixesha ukufumana amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo kuwe. Kuya kufuneka usebenzisane nogqirha wakho ukuze ufumane elona lifanelekileyo kuwe.
2. Unyango Lokunika Ingcebiso Nokuziphatha: Nje ukuba iimpawu zilawulwe ngamayeza, ukunika ingcebiso kubaluleke kakhulu ekuphuhliseni izakhono zokwenza ubomi bube lula.
- Unyango Lokuziphatha Oluqondayo (CBT): Olu lunyango oluluncedo kakhulu kubantu abane-ADHD. Lukufundisa ukutshintsha iindlela zakho zokucinga nokulawula indlela oziphatha ngayo.
- Unyango Losapho: Oku kunceda wena nosapho lwakho ukuba niqonde i-ADHD kwaye nixhasane ekuphileni nayo.
Izinto ezilula ezinokwenza ubomi bube lula nge-ADHD
Ukongeza kumayeza kunye neengcebiso, kukho imikhwa elula onokuyifaka kubomi bakho bemihla ngemihla enokunceda kakhulu ekulawuleni iimpawu zakho.
- Bhala yonke into phantsi: Yiba "ngumenzi woluhlu." Bhala yonke into ekufuneka uyenze, izinto ekufuneka uzithenge, kwincwadi yamanqaku okanye kwi-app yamanqaku efowunini yakho.
- Sebenzisa izikhumbuzo ezibonakalayo: Bhala izinto ezibalulekileyo kumanqaku anamathelayo uze uzincamathisele kwiindawo ohlala uzibona, njengakwisipili okanye efrijini yakho. Ukuba uthambekele ekulibaleni apho ubeka khona izinto, beka ecaleni indawo ethile yento yonke.
- Gcina indawo yakho yokusebenza icocekile: Ukusebenza kwindawo exineneyo kunokukwenza uphazamiseke ngakumbi. Gcina idesika yakho negumbi lakho zicocekile kangangoko kunokwenzeka.
- Ukulungela: Ukuba uza kuhamba, lungiselela izinto ozidingayo ngosuku olungaphambili. Gcina izinto onokuthi uzilibale (umz. itshaja, izitshixo) ecaleni komnyango.
- Fumana Uxanduva: Fumana umhlobo othembekileyo, iqabane, okanye ilungu losapho ukuba likukhumbuze ngomsebenzi wakho kwaye likugcine usendleleni. Ungoyiki ukuthi, "Ndifuna ukugqiba oku namhlanje, ndikhumbuze."
Umyalezo Wokuya Ekhaya
- I-ADHD ayilobuthathaka kubuntu bakho okanye uphawu lobuvila, yimeko yokwenyani yempilo enokunyangeka.
- Nokuba ayizange ifunyanwe ebuntwaneni, i-ADHD inokufunyaniswa ebuntwaneni okanye ebudaleni.
- Ukuba uqhubeka ufumana iimpawu ezifana nobunzima bokugxila, ukulibazisa izinto, kunye nokungazinzi, ungathandabuzi ukubona ugqirha.
- Iimpawu ze-ADHD zinokulawulwa ngempumelelo ngamayeza kunye nonyango lokuziphatha.
- Nokuba utshintsho oluncinci kwindlela yokuphila lunokwenza ubomi obune-ADHD bube lula kwaye buphumelele ngakumbi. Awuwedwa, fumana uncedo.
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