Uxinzelelo alufani kuwo wonke umntu: Masithethe ngoxinzelelo olungaqhelekanga

Sonke silivile igama elithi 'Depression'. Xa siliva, sicinga ngomntu ohlala elusizi kwaye engakwazi ukonwabela nantoni na. Kodwa ubusazi na ukuba ngamanye amaxesha uxinezeleko lunokufika ngendlela eyahlukileyo? Ngaba nawe uziva unzima kwaye ulusizi imini yonke, kodwa xa ufumana iindaba ezimnandi kumhlobo okanye utya isidlo esimnandi, uziva wonwabile kwaye ukhululekile? Olu hlobo loxinzelelo esithetha ngalo namhlanje. Oku kubizwa ngokuba yi-'Atypical Depression'. Nangona igama lisithi 'Atypical Depression' (engaqhelekanga), le yimeko eqhelekileyo.

Yintoni kanye kanye i-Atypical Depression?

Ngamafutshane, i-Atypical Depression luhlobo oluthile lwe-Major Depression okanye i-Dysthymic Disorder, isifo sokudakumba esithatha ixesha elide. Abantu abaninzi abanale meko baqala ukuba neempawu besebancinci kakhulu, rhoqo besebancinci.

Ukuze sikuqonde ngcono oku, masiqale sijonge ukudakumba okuqhelekileyo/okuqhelekileyo. Ukuze ugqirha akwazi ukufumanisa ukudakumba okuqhelekileyo, kufuneka kubekho ubuncinane iimpawu ezi-5 kwezi zi-9 zilandelayo:

• Ukuba lusizi okanye ukuxhalaba phantse imini yonke, njengayo yonke imihla yeveki.
• Ukungonwabi zizinto obukade uzonwabela.
• Ngequbuliso, utshintsho olukhulu ekutyeni nasekutyebeni komzimba (ukwanda okanye ukwehla kobunzima bomzimba ngaphezulu kwe-5% kwinyanga).
• Ukungalali okanye ukulala kakhulu phantse yonke imihla yeveki.
• Ukubonakala kwabanye ngathi uhlala ungazinzi, udidekile, okanye udiniwe ngendlela engaqhelekanga.
• Ndiziva ndingenabomi kwaye ndidiniwe ngalo lonke ixesha.
• Ukuziva ungento yanto, ukuphelelwa lithemba, okanye ukuziva unetyala ngokungeyomfuneko.
• Ubunzima bokugxila kwizinto nokwenza izigqibo.
• Iingcinga ezihlala zihleli malunga nokufa okanye ukuzibulala, ukuyiceba okanye ukuyizama.

Uxinzelelo olungaqhelekanga, njengoko igama lisitsho, lwahlukile kancinci kuxinzelelo 'oluqhelekileyo'. Lwahluke kakhulu kolunye uhlobo loxinzelelo olubizwa ngokuba yi-'Melancholic Depression.' Makhe sijonge umahluko phakathi kwezi zimbini.

Ziziphi iimpawu ezithile zokudakumba okungaqhelekanga?

Uphawu oluphambili nolwahlukileyo kakhulu lokudakumba okungaqhelekanga 'yimood reactivity' . Oku kuthetha ukuba nokuba ulusizi okanye unzima kangakanani, ukuba kukho into entle eyenzekayo kuwe (umz., ukuba umhlobo uza kukutyelela, ukuba utya ukutya okuthandayo, ukuba ubukele imuvi entle), ngelo xesha usizi lwakho luyanyamalala kwaye uzive wonwabile. Kodwa olu lonwabo luhlala ixesha elifutshane kuphela. Xa umcimbi uphelile, uqala ukuziva usizi oludala kunye neemvakalelo ezinzima kwakhona.

Ukongeza kolu phawu 'lokusabela kwimood', ugqirha unokuxilonga ukudakumba okungaqhelekanga ukuba kukho ubuncinane ezimbini kwezi mpawu zilandelayo:

• Ukulala kakhulu: Ukulala iiyure ezingaphezu kwe-10 ngosuku okanye ukuziva ulele ngalo lonke ixesha, nokuba kusemini.
• Ukwanda komnqweno wokutya okanye ukutyeba: Ukunqwenela kakhulu ukutya okune-carbohydrate eninzi (irayisi, isonka, iilekese), okukhokelela ekutyebeni.
• Ukwaliwa Ukuba Novelwano: Nezinto ezincinci ezithethwa ngabanye abantu zinokukukhathaza kakhulu. Ukuba umntu uyakugxeka okanye akakwamkeli, uziva ulusizi olunganyamezelekiyo. Oku kunokukhokelela kwiingxaki kubudlelwane nabantu nasemsebenzini.
• Ukukhubazeka kweLeaden: Kuvakala ngathi kukho into enzima, efana nelothe, exhonywe emilenzeni. Umzimba uziva unzima kwaye udiniwe kangangokuba akunakwenzeka ukuba ushukume.

Xa ubona ugqirha, baya kuqala bajonge ukuba kukho omnye unobangela wezi mpawu. Umzekelo, i-hypothyroidism, imeko apho i-thyroid gland ivelisa i-hormone encinci kakhulu, inokubangela ezi mpawu zokudakumba kunye nokutyeba. Banokuyalela novavanyo lwegazi ukuba kuyimfuneko.

Yintoni ebangela le meko?

Akukho sizathu sicacileyo soxinzelelo, kodwa oogqirha bakholelwa ukuba lunento yokwenza nendlela esebenza ngayo ingqondo yethu.

Ngamafutshane, ukudakumba kunokwenzeka xa iisekethe zobuchopho ezilawula imeko yethu yengqondo ziphazamisekile. Iiseli zemithambo-luvo ezikwingqondo yethu zinxibelelana zisebenzisa iikhemikhali ezikhethekileyo ezibizwa ngokuba zii-neurotransmitters . I-Serotonin kunye ne-dopamine zezona ziphambili. Ukudakumba kwenzeka xa ezi khemikhali zingalingani. Ii-antidepressants zisebenza ngokulungelelanisa ezi khemikhali nokubuyisela ukusebenza kweesekethe zobuchopho.

Ukongeza, kukho izinto ezininzi ezonyusa umngcipheko wokudakumba:

• Ukuba noxinzelelo kumntu othile kusapho (abazali, abantakwabo noodadewabo).
• Ilahleko enkulu, njengokufa komntu omthandayo okanye uqhawulo-mtshato.
• Ukungqubana nabanye abantu kunye neemvakalelo zokuba netyala ezibangelwa koko.
• Ukuxhatshazwa ngokwasemzimbeni, ngokwesondo, okanye ngokwengqondo okwenzeke ebuntwaneni.
• Utshintsho olukhulu ebomini (umz. ukufuduka, ukulahlekelwa ngumsebenzi).
• Izifo ezinzulu ezifana nesifo seswekile nesifo sentliziyo.
• Ukusebenzisa kakubi iziyobisi okanye utywala.

Ngaba kukho naluphi na unyango?

Ewe, ngokuqinisekileyo. Uxinzelelo olungaqhelekanga yimeko enokunyangeka kwaye inyangeke. Ngokuxhomekeke kubukhali beempawu zakho, ugqirha wakho uya kucebisa unyango olufanelekileyo kuwe.

Iindlela ezimbini zonyango zihlala zisetyenziswa kunye:

1. Amayeza: Njengoko bekutshiwo ngaphambili, kukho iintlobo ngeentlobo zemithi yokudakumba elungelelanisa ii-neurotransmitters engqondweni. Ugqirha wakho uza kukunika amayeza afanelekileyo kwimeko yakho.

2. Unyango lwezengqondo: Olukwabizwa ngokuba yi -'talk therapy' , oku kuquka ukuthetha nomcebisi okanye ingcali yezengqondo oqeqeshiweyo ukuze uqonde iimvakalelo zakho, iingcinga zakho, kunye neendlela zakho zokuziphatha kwaye ufunde ukuzilawula.

Ukuba kuyimfuneko, ugqirha wakho angakuthumela kwingcali yezonyango ukuze akuncede, njengogqirha wengqondo okanye ingcali yezengqondo .

Ndingaphila njani nale meko?

Ukongeza ekufumaneni unyango, zininzi izinto onokuzenza ukuze uzinyamekele. Ezi ziya kuba luncedo olukhulu kuhambo lwakho lokuchacha.

• Thetha nomntu omthembayo: Yabelana ngeemvakalelo zakho nomhlobo, ilungu losapho, okanye umcebisi.
• Yitya ukutya okunesondlo, ulale ngokwaneleyo, kwaye uzilolonge: Ezi zinto zintathu zilula zingenza umahluko omkhulu kwimpilo yakho yengqondo. Qala ngento elula njengokuhamba ubuncinane imizuzu engama-30 ngosuku.
• Zive usengozini yokukhanya kwelanga nomoya omtsha: Uphando lubonise ukuba umngcipheko wokukhanya kwelanga uyayiphucula indlela ovakalelwa ngayo.
• Zama into entsha: Qala into entsha oza kuyenza. Zoba, tyala isityalo, funda incwadi.
• Gcina idayari: Ukubhala phantsi iimvakalelo zakho neengcinga zakho imini yonke kunokuba ngumthombo omkhulu wentuthuzelo.

Ungamnceda njani umntu osondeleyo kuwe?

Ukuba kukho umntu kusapho lwakho okanye umhlobo wakho onale meko, unokuba ngumthombo omkhulu wamandla kubo.

• Mkhuthaze ukuba afumane uncedo: bonana nogqirha, mse kwingcebiso.
• Thetha ngokukhululekileyo, mamela ngononophelo: Mamela oko bakuthethayo ngaphandle kokugweba.
• Hlala unxibelelana nabo: Nxibelelana nabo rhoqo ngokufowunela okanye ngomyalezo.
• Musa ukubagxeka: Musa ukuthetha izinto ezinje, "Yinto oyiqambileyo leyo." Ukudakumba akuyongxaki yomntu.
• Banike uncedo olusebenzayo: Basenokufuna uncedo lokupheka okanye lokwenza imisebenzi yasekhaya, kodwa bakhuthaze ukuba benze izinto abanokuzenzela zona.