Ukususela oko ugqirha wakuxelela ukuba unomhlaza webele, mhlawumbi uzive uthwele umthwalo omkhulu kunye noloyiko olunganyamezelekiyo. "Kuza kwenzeka ntoni ngoku?", "Ngaba oku kuya kuba ngcono?", "Ngaba ndiza kukwazi ukunyamezela unyango?", "Kuza kwenzeka ntoni kusapho lwam?" Mhlawumbi kukho amawaka emibuzo edlula entlokweni yakho. Enyanisweni kuqhelekile ukuba nezi mvakalelo. Oku akukokwakho wedwa. Olu xinzelelo kunye noxinzelelo luqhelekile kuye wonke umntu olwa nomhlaza.
Kodwa ukuba olu xinzelelo luyaqhubeka kwaye luba nzima ngakumbi nangakumbi, lunokuphazamisana nokukwazi kwakho ukusebenza kwaye luthathe inxaxheba kunyango. Ngokuchanekileyo, lunokuba luphawu lwesifo soxinzelelo, esisifo sengqondo. Ke ngoko, kubaluleke kakhulu ukuthetha ngokukhululekileyo nogqirha wakho malunga nendlela oziva ngayo. Emva koko unokukunceda ukulawula le meko.
Zithini iimpawu zokuxhalaba?
Ixhala aliyonto nje yokoyika engqondweni zethu. Singaliva nangokwasemzimbeni. Cinga ngalo, ngaba uyaziva ezi zinto?
| Uphawu | Inkcazo |
|---|---|
| Iingcinga ezihlala zindikhathaza | Ukuhlala ndicinga ukuba kuza kwenzeka into embi. |
| Intloko "engenakucinywa" | Ukuhlala ucinga ngento enye emva kwenye kwaye ungakwazi ukuyikhulula ingqondo yakho. |
| Ubunzima bokugxila | Ubunzima bokwenza umsebenzi, ukufunda into entsha, okanye ukusombulula ingxaki. |
| Ukungazinzi okungapheliyo | Ukungakwazi ukuhlala kwindawo enye, ukuziva ungaphumli rhoqo. |
| Ukucaphuka nokulila ngenxa yezinto ezincinci | Ukucaphuka ngokukhawuleza, ukulila rhoqo, ukuthetha ngokukhawuleza ngomsindo. |
| Ukungalali kakuhle | Ubunzima bokulala okanye ukuvuka rhoqo ebusuku. |
| Iimpawu zomzimba | Ukubetha kwentliziyo, izandla ziyangcangcazela, kunye nokuqina kwemisipha. |
Ukuba olunye okanye ngaphezulu kwezi mpawu luhlala lukho, kwaye luphazamisana nobomi bakho bemihla ngemihla, qiniseka ukuba uxelele ugqirha wakho.
Yintoni enxulumene nomhlaza webele kunye noxinzelelo?
Olu xhala lunokwanda kungekuphela nje xa ufumanisa ukuba unomhlaza, kodwa nangexesha lonyango nasemva kwalo.
Ngelixa ndifumana unyango...
Ngexesha lonyango, izinto ezinje ngezi zinokunyusa ixhala lakho:
- Ukuba ukhe waba nesifo esifana nokuxhalaba okanye ukudakumba ngaphambili.
- Ukuba ukhe wahlangabezana nokulimala komzimba okanye kwengqondo ngaphambili.
- Ukuba awunalo usapho okanye abahlobo abaneleyo bokuxhasa.
- Ukuba iyeza leentlungu aliyilawuli kakuhle intlungu.
- Xa unyango lungaluphuculi imeko yokukhupha isisu njengoko kulindelekile.
- Xa kunzima ukwenza izinto ezinjengokuhlamba okanye ukutya wedwa.
Emva kokuba unyango luphelile...
Endaweni yokuba uzive ukhululekile xa unyango luphelile, njengokuthi "Kulungile, konke kuphelile ngoku," ngamanye amaxesha ixhala linokwanda. Oku kunokubangelwa zezi zinto zilandelayo:
- Ukuziva unesithukuthezi xa ungasaboni oogqirha kunye nabongikazi obuqhele ukubabona rhoqo.
- Ukuqala ukucinga kakhulu malunga naluphi na utshintsho oluncinci emzimbeni wakho.
- Xa ubuyela emsebenzini kwaye uqhela imisebenzi yasekhaya.
Eyona nto ibalulekileyo kukuba emva kokuba umhlaza unyangiwe, kukho uloyiko lokuphinda ubuye. Olu loyiko lunokwanda, ingakumbi xa usiya kwikliniki yokulandelela kwaye ulinde iziphumo zovavanyo.
Ngaba unyango lokuthetha lunokunceda?
Ewe, ungakwenza. Ukuthetha nomcebisi wezempilo yengqondo , njengogqirha wengqondo okanye ugqirha wengqondo, onokukunceda uthethe ngoloyiko lwakho kunye nokuxhalaba kwakho kunokuba luncedo kakhulu. Ungacela ugqirha wakho ukuba akuthumelele komnye umntu ukuze akuncede.
- Unyango lomntu ngamnye: Apha ungathetha ngokukhululekileyo ngazo zonke izinto ozixhalabisayo, utshintsho ebomini bakho, kunye notshintsho emzimbeni wakho.
- Unyango Lokuziphatha Okunengqiqo (CBT): Le yindlela ephumelelayo kakhulu. Ngamafutshane, ikufundisa ukuqonda iipatheni zokucinga ezibangela ixhala lakho kwaye uzitshintshe.
- Iiseshoni zeqela: Xa nidibana nize nithethe nabanye abajongene nomhlaza webele njengani, niziva ngathi "andindedwa." Loo nto inamandla amakhulu.
Ukongeza kwezi ndlela, izinto ezifana neengcebiso zosapho kunye noqeqesho lokuphumla nazo zinokuba luncedo.
Ngaba kukho amayeza anceda ekulweni nexhala?
Abanye abantu banokufuna amayeza ukongeza kunyango lokuthetha. La mayeza anokunceda ukulawula iimpawu ezinje ngoloyiko, ukuqina kwemisipha, kunye nokungalali. Amanye amayeza okudakumba nawo asetyenziselwa ukuxhalaba.
Kodwa nantsi into ebaluleke kakhulu ekufuneka uyazi: Ukuba usebenzisa unyango lwehomoni i-tamoxifen (Tamoxifen) njengonyango lomhlaza webele, ezinye izidambisi-ntlungu zinokunciphisa ukusebenza kwayo.
| Amanye amayeza anokusebenzisana neTamoxifen |
|---|
| I-Bupropion (iWellbutrin) |
| I-Duloxetine (i-Cymbalta) |
| I-Fluoxetine (iProzac) |
| I-Paroxetine (iPaxil) |
| I-Sertraline (iZoloft) |
Ngoko ke, thetha nogqirha wakho kuphela ukuba loluphi unyango olufanelekileyo kuwe kunye nezinto ezilungileyo nezingalunganga. Ungaze wenze izigqibo wedwa.
Zeziphi izinto onokuzenza wedwa?
Ukongeza kumayeza kunye neengcebiso, zininzi izinto onokuzenza ngokwakho ukuze uncede uphumle ingqondo yakho.
- Ukuzilolonga: Ukuzilolonga akufuneki kube kukhulu. Kungaba lula njengokuhamba okanye ukwenza i-yoga. Kodwa ungalibali ukubuza ugqirha wakho ukuba zeziphi izilolonga ezifanelekileyo kuwe ngexesha lonyango lwakho .
- Ubuthongo obuhle: Nciphisa ukusela ikofu neti ngaphambi kokuba ulale. Yeka ukusela utywala ubuncinane iiyure ezi-4 ngaphambi kokuba ulale.
- Ukuzilolonga Ukuphefumla: Xa uziva uxhalabile, vala amehlo akho uze uphefumle nzulu. Cinga ngamalungu omzimba wakho, ukusuka entloko ukuya ezinzwaneni, uze uzibone uphumza ezo ndawo.
- Ezinye izinto: Ukutya ukutya okunesondlo, ukuchitha ixesha nosapho, ukucamngca, ukubhala phantsi ijenali, ukumamela umculo owuthandayo, ukusebenzisa i-aromatherapy, kunye nokuzibandakanya kwimicimbi yonqulo nako kunokukunceda ufumane isiqabu esikhulu.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba nexhala kwaye woyike umhlaza webele. Awuwedwa.
- Ukuba olu xhala luphazamisa ubomi bakho bemihla ngemihla okanye luphazamisa unyango lwakho, qiniseka ukuba uxelele ugqirha wakho.
- Le meko ingalawulwa kakuhle ngonyango lokuthetha, kwaye ukuba kuyimfuneko, amayeza.
- Ngugqirha wakho kuphela onokugqiba ukuba zeziphi amayeza afanelekileyo kuwe. Lumka ngakumbi ukuba usebenzisa iTamoxifen.
- Unokufumana isiqabu esikhulu kwizinto ezifana nokuzilolonga, ukulala kakuhle, kunye neendlela zokuzola.
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