Ngaba ngamanye amaxesha uziva ngathi udlala imidlalo emininzi ngaxeshanye? Ungenza izinto ezimbini okanye ezintathu kakuhle, kodwa xa wongeza ezinye, ziyawa? Ukuba une-ADHD yomntu omdala ( attention deficit hyperactivity disorder), usenokuba uqhelene nale mvakalelo. Xa sisoloko siphantsi koxinzelelo lomsebenzi, isikolo, nemisebenzi yasekhaya, siyadinwa engqondweni. Oku sikubiza ngokuba 'kukudinwa'. Le meko inokuba mandundu, ingakumbi ukuba i-ADHD ayinyangwa ngokufanelekileyo .
Yintoni kanye kanye 'ukutsha'?
Ngamafutshane, ukudinwa kukudinwa ngokwasemzimbeni, ngokwengqondo nangokweemvakalelo okubangelwa luxinzelelo olugqithisileyo noluhlala ixesha elide. Oku kunokuchaphazela ubomi bakho basekhaya, emsebenzini, kwanobudlelwane bakho nabantu.
Khawuthelekelele indlela oku okuvakala ngayo:
- Ukulahlekelwa ngumdla kwizinto: Izinto obukade uzonwabela, kwanezinto ozithandayo , azisazisi lonwabo. Uphelelwa ngumdla wokuzenza.
- Ukubona abanye njengeentshaba: Nokuba ujonge abahlobo bakho kunye nabantu osebenza nabo abakuncedayo eofisini yakho, ucinga ukuba, "Aba bantu bandinika umsebenzi omninzi ekufuneka ndiwenze." Uqala ukubabona njengeentshaba.
- Ukuyeka yonke into: Ufumana uluvo oluthi, "Andinakukwazi ukwenza nantoni na kwezi zinto." Ngoko ke uqala ukuzihlukanisa kancinci kancinci noluntu nomsebenzi.
Oku akukokudinwa nje kuphela. Oku kukudinwa kwengqondo okunzulu. Ingqondo yakho ithi, "Ndanele, andisakwazi ukunyamezela."
Kutheni umntu one-ADHD enokuba sengozini enkulu yokudinwa?
Umntu one-ADHD usemngciphekweni omkhulu wokuba nale meko yokudinwa. Zininzi izizathu zoku. Iimpawu eziphambili ze-ADHD, njengokungakwazi ukuhlela umsebenzi, ubunzima bokugcina ingqalelo, kunye nokungakwazi ukulawula ixesha, zinegalelo ngokuthe ngqo kokudinwa.
Njengoko abantu abane-ADHD besitsho, "Kufuneka sisebenze nzima kakhulu ukuze senze izinto eziqhelekileyo ezenziwa ngabanye abantu ngokulula."
Cinga ngale ndlela. Uqhuba ibhayisekile yokuzilolonga kwindawo yokuzivocavoca. Ngelixa wonke umntu eyiqhuba ngesantya esiqhelekileyo, kufuneka uhambe ngokukhawuleza kangangoko unako, uzityhalele phambili. Isantya sentliziyo yakho siyanyuka, kwaye awukwazi ukuhamba ngokukhawuleza. Kodwa nangona usebenza nzima, usasemva kwabanye bonke. Ukuphila ne-ADHD kufana noko.
Ukongeza, ezinye izinto ezithile ezichaphazela i-ADHD nazo ziyayichaphazela le nto.
"Kwabo bane-ADHD“Kuvela imeko ebizwa ngokuba yi-'hyperfocus',” bacacisa abanye. “Oko kukuthi, ugxila kakhulu kwinto enye, uze uhlale ubambelele kuyo kangangeeyure, kwaneentsuku. Ngeli xesha, uyalibala ukutya, ukulala, kwanokunyamekela wena. Ngoko ke xa umzimba nengqondo yakho zingafumani ukuphumla ezikufunayo, uyadinwa ngokukhawuleza.”
Uyazi njani ukuba une-'Burnout'?
Jonga ukuba unazo na ezi mpawu. Ezi ziimpawu eziqhelekileyo zokudinwa ezihambisana ne-ADHD.
| Uphawu | Ivakalelwa njani loo nto? |
|---|---|
| Ukungabikho kwenkuthazo | Ukuba ubuthanda ukuzilolonga yonke imihla, mhlawumbi awuzukuvakalelwa kukwenza ngoku. Ukuba ubukuthanda ukudlala nabantwana bakho, mhlawumbi awukwenzi oko ngoku. |
| Ukudinwa okungapheliyo (Ukudinwa) | Nokuba uphumla kangakanani na, nokuba ulala kangakanani na, umzimba wakho usadiniwe. Kusoloko kudinisa kakhulu. |
| Ukusebenza kakubi | Andikwazi ukugxila kumsebenzi endiwenzayo. Nokuba umsebenzi ubaluleke kangakanani na, kuvakala ngathi kunzima kakhulu ukuwenza. |
| Intlungu yomzimba (Intlungu) | Uxinzelelo lunokubangela iintlungu zomzimba, ezifana neentlungu zesisu kunye nentloko ebuhlungu. |
| Ukucaphuka | Uba nomsindo ngezinto ezincinci. Uthethisa umntwana wakho xa echitha ubisi. Ukuba umyeni/umfazi wakho ulibele ukuzisa into evenkileni, kuza kubakho umlo omkhulu. |
| Iimvakalelo Ezikhathazayo | Bayahlala kude nabanye. Abancumi. Abanye abantu bayalila baze bazive bebuhlungu nangezinto ezincinci. |
| Ukungabi nathemba/Ukungabi nathemba | Awunakucinga kakuhle ngayo nantoni na. Yonke into ibonakala ingalunganga. Ucaphukile kakhulu yindawo (emsebenzini, ekhaya) ebangele ukudinwa kwakho. |
Malunga nama-70% abantu abadala abane-ADHD banezinye iingxaki zempilo yengqondo , ezinje ngexhala okanye ukudakumba. Ezi ngxaki zinciphisa ngakumbi amandla okuchacha emva kokudinwa.
Ukuba unesinye isifo esifana neDiabetes Mellitus, olu xinzelelo kunye nokudinwa kunokwenza kube nzima ukulawula loo meko. Ngoko ke ungabona ukuba oku kukwenza uzive uphantsi kangakanani, akunjalo?
Uphuma njani kule meko yokudinwa?
Ukuze uqhawule lo mjikelo wokudinwa uze ubuyele endleleni, into yokuqala ekufuneka uyenze kukuvuma, "Ewe, ndidiniwe engqondweni." Ukuba abahlobo bakho kunye nosapho lwakho bathi, "Ubonakala ungaphilanga," musa ukukuthatha njengokugxekwa. Yinto oyenzayo ngenxa yothando. Qaphela ukudinwa uze ucele uncedo kumcebisi wezempilo yengqondo okanye kugqirha wakho .
Ukongeza, ungenza ezi zinto zilandelayo:
Yazi imida yakho.
Abanye abantu bacinga ukuba banokwabelana ngokutya de kuphele isitya baze bakutye konke. Kodwa ebomini bokwenyani, akunjalo. Kufuneka ulinganisele ulindelo lwakho noko unako ukukwenza ngokwenene. Ngamanye amaxesha, unyango lunokukunceda uqonde imida yakho.
Beka umsebenzi phambili.
“Musa ukuzama ukufumana iibhola ezili-12 ngaxeshanye,” batsho oogqirha. “Khetha iibhola ezi-6 okwaziyo ukuzenza. Beka ezinye ezi-6 ecaleni.” Abantu abane-ADHD banengxaki yokubeka phambili imisebenzi. Bacinga ukuba, “Oku kufuneka kwenziwe ngoku” okanye “Oku kunokuhlehliswa kude kube ngomso.” Ingxaki kukuba, kukho omnye umsebenzi ongxamisekileyo ozayo ngomso. Emva koko umsebenzi uyaqokelelwa.
Ziqhelise ukuthi 'hayi'.
Abantu abaninzi abane-ADHD bayabathanda abantu. Ngoko ke kunzima ukuthi 'hayi'. Bathatha umsebenzi omninzi kunokuba bangakwazi ukuwuthwala. Ziqhelise ukuthi 'hayi'. Musa ukuziva unetyala ngaloo nto. Abantu ebomini bakho kufuneka baziqonde izigqibo ozenzayo, becinga ngempilo yakho.
Phumla kakuhle.
Musa ukuziva unetyala ngokuthatha ikhefu. Abantu abane-ADHD baxelelwe ubomi babo bonke ukuba, "Awusebenzi nzima ngokwaneleyo." Ngoko ke bazibhokoxa kangangoko banako. Xa bethatha ikhefu, baziva ngathi "Ndilivila." Kuba igama elithi "uvila" lisetyenziswe njengesixhobo sokulwa nabo.
Lawula imeko yakho ye-ADHD
Ukuba ufumana kunzima ukulawula iimpawu zakho ze-ADHD, qiniseka ukuba uthetha nogqirha wakho. Ungadinga uncedo lokulungisa amayeza akho, okanye ukufunda iindlela ezintsha zokulawula ixesha lakho nokwenza izinto. Oku kunokukunceda udlule kusuku lwakho ngemiqobo embalwa kunye nokuzithemba okungakumbi.
"Xa ufuna uncedo, cela uncedo. Kusenokuba kukucela uncedo ngomsebenzi wasekhaya, okanye kungaba kukubona ugqirha ukuze akucebise. Yiba nobubele kuwe. Ziphathe ngendlela obunokuphatha ngayo umntu omthandayo ukuba ebekule meko."
Umyalezo Wokuya Ekhaya
- Ukudinwa kakhulu yimeko eqhelekileyo neyingozi kakhulu kubantu abadala abane-ADHD.
- Ukudinwa okungapheliyo, ukungabi namdla kwinto ethile, kunye nomsindo ngezinto ezincinci zezona mpawu ziphambili zale meko.
- Ukuba unale mpawu, ungaze ungathandabuzi ukuzibona kwaye ubone ugqirha wakho ukuze akuncede ngobuchule.
- Kubaluleke kakhulu ukwazi imida yakho, ubeke phambili imisebenzi yakho, kwaye uqhele ukuthi 'hayi' xa kuyimfuneko.
- Ukuphumla asikobuvila, kubalulekile kwimpilo yengqondo yakho.
- Ukulawula imeko yakho ye-ADHD ngokufanelekileyo yenye yezona ndlela zilungileyo zokuthintela ukudinwa.
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