Ukuba usebenzisa amayeza okunyanga ukudakumba, emva kwexesha elithile ungacinga, "Ndiziva ndonwabile ngoku. Ngaba kufuneka ndiqhubeke ndisebenzisa la mayeza? Kuya kwenzeka ntoni ukuba ndiyeka ngoku?" Lo ngumbuzo abantu abaninzi abanawo. Ngokwenyani ngumbuzo obaluleke kakhulu, kuba asinto omele uyenze wedwa.
Leliphi ixesha elifanelekileyo lokuyeka ukusebenzisa amayeza?
Akuyongcinga ilungileyo ukuyeka ukuthatha amayeza okudakumba ngequbuliso. Kwakhona, ukuyeka ngaphambi kwexesha elifanelekileyo kunokuba yingozi. Ubude bexesha omele ulithathe ukuze uthathe la mayeza buyahluka kumntu nomntu. Zininzi izinto ezichaphazela oku.
- Uhlobo lwamayeza owanikwe wona
- Umlinganiselo weyeza olithathayo
- Zingaphi izihlandlo okhe waba nazo iingxaki zokudakumba ngaphambili?
- Umngcipheko wokubuyela umva
Ngokuqhelekileyo, ukuba uqala amayeza kwisigaba sakho sokuqala sokudakumba , izikhokelo zonyango zithi kufuneka uqhubeke nokusela amayeza ubuncinane iinyanga ezi-4 okanye ezi-5 emva kokuba iimpawu zakho ziphelile ngokupheleleyo.
Cinga ngayo, ngamanye amaxesha kufuneka uzame amayeza amaninzi ukuze ufumane elona likulungeleyo. Emva koko kuthatha malunga neeveki ezi-2 ukuya kwezi-3 ukuba amayeza asebenze kwaye uzive umahluko omncinci. Kungathatha iinyanga ezi-3 ukuya kwezi-6 ukuba iimpawu zakho ziphucuke ngokupheleleyo kwaye uzive ngathi, "Andisenaxinzelelo." Ngoko ke lonke eli xesha, kusenokufuneka uthathe amayeza ubuncinane unyaka wonke ukuze ufumane izibonelelo ezipheleleyo zeyeza.
Nangona kunjalo, oku kufanele kugqitywe ngugqirha wakho, kuba nguye kuphela owaziyo imeko yakho echanekileyo.
Nangona kunjalo, ukuba unesifo sokudakumba esiphindaphindayo (MDD) esihlala ixesha elide okanye ukhe waba naso izihlandlo ezingaphezu kwesithathu ngaphambili, oogqirha bacebisa ukuba uqhubeke nonyango kangangeminyaka eliqela. Oogqirha bacebisa nokuba unyango oluhlala ixesha elide lunokuba yingozi xa becinga ukuba umngcipheko wokuphinda ubuye uphezulu.
| Izinto ezibangela umngcipheko wokusetyenziswa kwamayeza ixesha elide | |
|---|---|
| Imbali yosapho | Ukuba kukho umntu kusapho lwakho onesifo sengqondo (Imbali yosapho lwakho yokugula ngengqondo). |
| Ezinye izifo | Ukuba unezinye izifo zomzimba okanye zengqondo ezihlala ixesha elide. |
| Iimpawu eziqhubekayo | Ezinye iimpawu zisenokungapheli ngokupheleleyo nangona usebenzisa amayeza. |
| Uxinzelelo | Izinto ezibangela uxinezeleko oluqhubekayo, ezifana nokungalali, iingxaki emsebenzini okanye kubudlelwane bomntu. |
Khumbula, amayeza okudakumba anokuphucula izinto ezifana nokulala kwakho, amanqanaba akho amandla, kunye nokuzihlonipha kwakho. Kodwa amayeza ayisiso isisombululo kwiingxaki zosapho lwakho kunye neengxaki zobudlelwane. Kufuneka ufumane ezinye izisombululo zazo.
Ukuba ufuna ukuyeka ukusebenzisa amayeza, ungenza njani?
Ukuba wena nogqirha wakho nithethe naza nagqiba kwelokuba, "Kulungile, ngoku lixesha lokuba uyeke ukusebenzisa amayeza akho," kukho indlela ethile yokwenza oko.
Okona kubaluleke kakhulu: Ungaze uyeke ukuthatha amayeza akho wedwa. Kwaye ungaze uyeke ukuwathatha ngequbuliso!
Ukuba uyeka ukuthatha amayeza akho ngequbuliso, amanqanaba amayeza emzimbeni wakho aya kwehla ngequbuliso. Oku kunokubangela ukuba isifo sakho sibuye (siphinde sibuyele) . Kunokubangela nemiphumo emibi eyingozi, njengeengcinga zokuzibulala.
Ngoko ke into ekufuneka uyenze kukusebenzisana nogqirha wakho ukuze uphuhlise isicwangciso sokunciphisa kancinci kancinci umthamo wamayeza akho (ukunciphisa umthamo) . Ngamafutshane, uyawunciphisa kancinci kancinci umthamo endaweni yokuwuyeka wonke ngaxeshanye. Amayeza ahlukeneyo asuswa emzimbeni wakho ngamanani ahlukeneyo. Ngoko ke kungathatha iiveki okanye iinyanga ukuyeka ngokupheleleyo ukuwasebenzisa. Ngeli xesha, kufuneka uhlale unxibelelana nogqirha wakho rhoqo kwaye ujonge naziphi na iimpawu ezintsha okanye iziphumo ebezingalindelekanga.
Inkxaso eyongezelelweyo nayo ibaluleke kakhulu.
Xa unciphisa amayeza, kunokuba luncedo kakhulu ukuthetha nomcebisi. Ingcebiso inokuba yindlela entle yokulawula izinto ezinje ngosizi, ukungabi nantlonipho, kunye nomkhwa wokujonga yonke into ngendlela engafanelekanga. Iindlela ezifana neCognitive Behavioral Therapy, ngakumbi, zinokukunceda uphinde uhlolisise kwaye ulungise iinkolelo zakho ezingalunganga nezingalunganga.
Cinga nangendlela yakho yokuphila yemihla ngemihla.
- Lala kamnandi.
- Ukutya ukutya okunesondlo
- Ukuzilolonga rhoqo
- Ukusebenzisa iindlela zokunciphisa uxinzelelo (ezifana nokucamngca, i-yoga)
Imikhwa emihle efana nale iya kunceda kakhulu umzimba ukuba uqhele amayeza xa encitshisiwe.
Yintoni onokuyilindela xa unciphisa amayeza?
Abanye abantu banokufumana ukungakhululeki okuncinci kunye nemiphumo emibi xa benciphisa umthamo wamayeza. Ezi zinto azidli ngokuba zimbi kakhulu.
- Isiyezi
- Ukudinwa
- Iimpawu ezifana nomkhuhlane, njengomkhuhlane okanye iintlungu zomzimba
Ukuba ufumana naziphi na kwezi mpawu, bhala phantsi ukuba zinzima kangakanani kwaye zivela nini, kwaye uxelele ugqirha wakho. Usenokukwazi ukulungisa amayeza akho ukuze anciphise ukungonwabi, okanye akunike elinye iyeza leempawu.
Nangona kunjalo, ukuba ngequbuliso uyeka ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha wakho, usenokuba nesifo esibizwa ngokuba yi- "Antidepressant Discontinuation Syndrome." Lo mngcipheko uphezulu ngakumbi ukuba ubusele uwathatha amayeza kangangeenyanga ezingaphezu kwezimbini.
| Iimpawu eziqhelekileyo ze-Antidepressant Discontinuation Syndrome | |
|---|---|
| Iimpawu zengqondo | Ixhala, ukucaphuka |
| Iingxaki zokulala | Ukungalali, amaphupha angaqhelekanga |
| Iimpawu zomzimba | Intloko ebuhlungu, isicaphucaphu, isiyezi, ukungcangcazela |
| Iimvakalelo ezingaqhelekanga | Ukuva ukothuka ngombane, ingakumbi xa ujika intloko. |
Ukuba ufumana ezi mpawu, ungoyiki. Eyona nto ibalulekileyo kukuxelela ugqirha wakho ngoko nangoko. Emva koko unokufumanisa ukuba iimpawu zibuyela umva okanye yimeko yexeshana ebangelwa kukuyeka amayeza, aze anike isisombululo esingcono sokunciphisa ukungakhululeki de umzimba wakho uqhele imeko entsha.
Umyalezo Wokuya Ekhaya
- Ungaze wenze isigqibo sokuba uza kuthatha ixesha elingakanani amayeza okudakumba kwaye uza kuyeka nini ukuwasebenzisa wedwa. Soloko uthetha nogqirha wakho ngaphambi kokuba wenze eso sigqibo.
- Ukuba uyayeka ukusebenzisa amayeza, musa ukuwayeka ngequbuliso . Anokuba yingozi.
- Eyona ndlela ikhuselekileyo kukunciphisa kancinci kancinci umthamo (ukunciphisa umthamo) ngokwengcebiso kagqirha wakho.
- Ngelixa unciphisa amayeza akho, iingcebiso zengqondo kunye nokugcina indlela yokuphila elungileyo (ukulala kakuhle, ukutya okunempilo, kunye nokuzilolonga) kuya kukunceda kakhulu.
- Kunokubakho ukungakhululeki xa unciphisa amayeza akho. Musa ukuzoyika, yazisa ugqirha wakho. Zingalawuleka.
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