Ngaba uyazikhumbula nezinye izinto ezilishumi ngelixa usenza into enye? Ngaba ingqondo yakho iyazulazula xa ufunda incwadi okanye ubukele imuvi? Le yinto eqhelekileyo kubantu abane-ADHD ( Attention-Deficit/Hyperactivity Disorder ). Amayeza kunye nonyango zisebenza kakhulu koku. Kodwa azizo zodwa iindlela onazo. Uphando olutsha ngoku lubonisa ukuba ukucamngca ngengqondo kunokuba yindlela entle yokuzola ingqondo yakho kunye nokuphucula ingqwalasela yakho.
Izifundo zibonisa ukuba ngaphezulu kwesithathu sabantu abadala abane-ADHD basebenzisa le ndlela, kwaye malunga nama-40% abo baxela iziphumo ezilungileyo kakhulu. Ngokungafaniyo nezinye iindlela zonyango, ukucamngca kwengqondo akudingi mvume kagqirha okanye ukutyelela ugqirha. Ungaziqhelanisa noku xa uhleli esitulweni, uhamba, okanye usenza i-yoga.
Oku kunceda njani kwi-ADHD?
Cinga nje ngolu hlobo. Ukuba isihlunu emzimbeni wethu sibuthathaka, siyasiqhelisela ukusiqinisa, akunjalo? Le ngcamango iyafana nakwingqondo yethu.
Ukucamngca ngengqondo luhlobo lokuziqhelanisa nengqondo oluqinisa amandla akho okulawula ingqalelo yakho . Lukufundisa ukuzijonga nokugxila kwinto ethile. Xa ingqondo yakho izulazula, ikuqeqeshela ukuyibuyisela kwixesha langoku. Lukwakunceda ukuba uqaphele ngakumbi iimvakalelo zakho, nto leyo enokukunceda ukulawula iminqweno yakho.
Ngokwesayensi, ukucamngca kukholelwa ukuba kwandisa i-prefrontal cortex, inxalenye yengqondo yethu enoxanduva lokulawula ingqalelo yethu, ukucwangcisa, kunye nokuziphatha okungxamisekileyo. Akuphelelanga apho, ukucamngca kukwanceda ukwandisa amanqanaba e-neurotransmitter ebizwa ngokuba yi-dopamine, eyaziwa ngokuba iphantsi kwiingqondo zabantu abane-ADHD.
Khumbula, oku kufana noqeqesho lobuchopho. Awunakulindela iziphumo ngobusuku obunye. Isitshixo kukuqhelisela kancinci nangomonde.
Uncedo oluvela kwi-yoga
Uphando lubonise ukuba i-yoga inokunceda ukulawula iimpawu ze-ADHD. Nangona kunjalo, uninzi lophando ngale nto lwenziwe ebantwaneni. Njengokucamngca, i-yoga ikwanyusa amanqanaba e-dopamine kunyeIqinisa i- prefrontal cortex . Olunye uphando lufumanise ukuba abantwana abenza i-yoga imizuzu engama-20, iintsuku ezimbini ngeveki, kangangeeveki ezisi-8 baye baphucuka amanqaku kwiimvavanyo zokulinganisa ingqalelo.
Ziziphi ezinye izibonelelo ezikhoyo ngaphandle kwe-ADHD?
Ukongeza ekunciphiseni iimpawu ze-ADHD, ezi ndlela zokuzola zinezinye iingenelo ezininzi.
| Inzuzo | Kwenzeka njani oko? |
|---|---|
| Ukuzithemba okwandisiweyo | Abantu abane-ADHD badla ngokuzibeka ityala kuba benengxaki yokugqiba imisebenzi ngexesha kunye nokukhumbula izinto. Badla ngokuba neengcinga ezinje, "Andinakwenza nto." Ukucamngca sisixhobo esihle sokuthulisa eli lizwi ligxekayo entlokweni yakho. |
| Ukunciphisa uxinzelelo | Xa siziva singenakunceda kwaye singalawuleki, iihomoni zoxinzelelo zomzimba wethu ziyanda. Abantu abacamngca rhoqo bafunyenwe benamanqanaba aphantsi eehomoni zoxinzelelo kwanangala maxesha. |
| Inceda ekunciphiseni ubunzima bomzimba | Ukuziqhelanisa nokucamngca ngengqondo kunokukunceda ukuba uqaphele ngakumbi yonke into oyenzayo, ingakumbi into oyityayo. Oku kunokukunceda ulawule ukutya kwakho ngokugqithisileyo kwaye kunokukunceda unciphise umzimba. |
Amanye amacebiso aluncedo okucamngca kumntu one-ADHD
Usenokuba ucinga ukuba "kulula ukutsho kunokukwenza." Ukuhlala phantsi ugxile xa une-ADHD kunokuba ngumceli mngeni. Kodwa ungakhathazeki. Nazi ezinye iingcebiso ezisebenzayo ezinokukunceda.
Kodwa ngaphambi kokuba uqale ezi zinto, kubalulekile ukuthetha nogqirha wakho malunga nemeko yakho ye-ADHD . Kububulumko ukuxoxa naye ngendlela ezi ndlela ezifanelekileyo ngayo kuwe kunye nendlela ezisebenza ngayo namayeza owasebenzisayo.
- Ukuba ingqondo yakho iyazulazula: Ngaba uneengcinga ezijikeleza engqondweni yakho? Khawuthelekelele isibhakabhaka esihle esiluhlaza okwesibhakabhaka. Eso sibhakabhaka lulwazi lwakho. Amafu amhlophe ajikeleza kuso ziingcinga zakho. Zama ukujonga izithuba eziphakathi kwala mafu, oko kukuthi, isibhakabhaka esiluhlaza okwesibhakabhaka. Emva koko ingqondo yakho iya kubuyela kwindawo enye.
- Ukuba ufumana kunzima ukuhlala kwindawo enye: Akukho ngxaki. Ukuhamba ukucamngca kulungile njengokucamngca uhleli phantsi. Ukuba uyaphazamiseka ngelixa uhamba, buyisela ingqalelo yakho kancinci kancinci kwindlela iinyawo zakho ezibetha ngayo emhlabeni.
- Uncedo lokwenza oku kube ngumkhwa: Ungadinga uncedo oluncinci lokwenza oku kube ngumkhwa wemihla ngemihla. Seta isikhumbuzi kwifowuni yakho, okanye usiphawule kwikhalenda yakho ngexesha elifanayo yonke imihla.
- Joyina umhlobo: Ukuya ejimini nomhlobo kulula kunokuya wedwa, kwaye ukuba nomhlobo wokucamngca okanye ukwenza i-yoga yindlela entle yokuqhubeka.
Umyalezo Wokuya Ekhaya
- I-ADHD ayisiyongxaki yokunikel’ ingqalelo nje kuphela, ikwachaphazela neemvakalelo zakho kunye nokuziphatha ngokungxama.
- Ukucamngca kunye neyoga azithathi indawo yonyango olunikwa ngugqirha wakho, kodwa ziindlela ezimbini ezilungileyo neziluncedo zokongeza kuzo.
- Ezi ndlela ziqeqesha iindawo zengqondo yakho ezilawula ingqalelo kwaye zincede ekudaleni utshintsho lweekhemikhali ezifana ne-dopamine .
- Qala ngemizuzu emi-5 ngosuku. Musa ukuzibetha ngamandla. Eyona nto ibalulekileyo kukuqhubela phambili.
- Ungalibali ukuthetha nogqirha wakho ngaphambi kokuba uqale nantoni na entsha, ingakumbi ukuba ufumana olunye unyango.
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