Xa uphila ne -bipolar disorder, ngaba wakha waziva udiniwe okanye udiniwe kangangokuba awukwazi nokuvuka ebhedini? Oku akukokulala nje kuphela. Kukuziva udiniwe kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo, kwaye uzive ngathi awunawo amandla. Eli liva elinzima kakhulu. Kodwa ungakhathazeki, namhlanje siza kuthetha ngezinto ezinokukunceda ulawule le meko kwaye uphile ubomi obunempilo ngakumbi.
Kutheni uzive udiniwe kangaka?
Ngamafutshane, i-bipolar disorder yimeko apho utshintsho lweemvakalelo zakho lugqithisileyo. Kukho amanqanaba amabini aphambili.
1. Ukuphambana: Ngeli xesha, ungaziva wonwabile kakhulu kwaye unamandla. Ingqondo yakho isenokuxinana ngeengcinga, kwaye ungaziva ngathi awudingi kulala. Ungaziva unamandla kangangokuba ungasebenza iintsuku ungalali, ungatyi okanye ungaseli.
2. Uxinzelelo : Oku kuchasene noko. Uziva ulusizi kakhulu, ungenathemba, kwaye ungenamdla kuyo nayiphi na into, kunye nemvakalelo yokungabi nakuzinceda.
Abantu abaninzi bacinga ukuba ukudinwa kwenzeka kuphela xa uxinezelekile. Kuqhelekile ukuziva udiniwe ngelo xesha ngenxa yamandla aphantsi kunye neengxaki zokulala. Kodwa inyaniso kukuba, oku kudinwa okugqithisileyo kunokwenzeka ngexesha nasemva kokuba uxinezelekile. Khawucinge nje, kwenzeka ntoni xa ungalali iintsuku kuba ingqondo yakho ibaleka? Emva kokuba ixesha loxinezeleko liphelile, umzimba wakho kunye nengqondo yakho zidiniwe ngokupheleleyo. Kufana nokubaleka i-marathon kangangeentsuku. Ngoko ke akumangalisi ukuba xa kuthatha ixesha elide ukuba uphile kuloo meko, uzive udiniwe kakhulu.
Lawula imeko yakho ngokufanelekileyo
Eyona ndlela ilungileyo yokujamelana nokudinwa kukugcina imeko yakho ye-bipolar izinzile. Ukuba unokunciphisa ukuxhaphaka kweziganeko ze-mania kunye nokudakumba, ungaphila ubomi obungcono.
Kubalulekile ukusebenzisana ngokusondeleyo nogqirha wakho ukuze oku kwenzeke. Landela imiyalelo kunye namayeza akunika wona ngqo.
Amanye amayeza e-bipolar disorder angakwenza ulale. Ngoko ke musa ukuthatha ngaphezu komlinganiselo omiselweyo. Kwakhona, ukuba uthatha amayeza okukunceda ulale, sebenzisa kuphela ixesha olidingayo. Ukuba ubona naluphi na utshintsho kwimo yakho yengqondo ngenxa yamayeza, thetha nogqirha wakho ngoko nangoko.
Ngaba siza kuqhela ukulala kamnandi ebusuku?
Ukulala kamnandi ebusuku yeyona ndlela ilungileyo yokuphumla emzimbeni nasengqondweni. Ziqhelise ezi zinto yonke imihla ukuze ulale kamnandi ebusuku.
- Lala uze uvuke ngexesha elifanayo yonke imihla. Zama ukunamathela kule nkqubo, nokuba ngeempelaveki.
- Gcina igumbi lakho lokulala ligcinelwe ukulala nesondo kuphela. Kuphephe ukwenza izinto ezifana nokusebenza, ukubukela iTV, okanye ukutya ngelixa uhleli ebhedini.
- Nciphisa ukujonga izikrini ezifana neefowuni, iikhompyutha kunye neeTV ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kunokuphazamisa ubuthongo.
- Gcina igumbi lokulala likwiqondo lobushushu elipholileyo nelikhululekileyo .
Ukuzilolonga yimfihlo yokuba namandla.
"Uza kuzilolonga phi ngale ndlela yokudinwa kangaka?" usenokuba ucinga. Yinyani leyo. Kodwa into emangalisayo kukuba, wakuba uqalile ukuzilolonga, amanqanaba akho amandla ayakhula.
Qala kancinci. Nokuba uhamba imizuzu eli-10 ngosuku kwanele. Kancinci kancinci yongeza ixesha kunye nesantya. Ukuba ngequbuliso uqala ukuzilolonga, uya kuyenza ibe nzima ngakumbi. Ukuba awukaze uzilolonga ixesha elide, cela ingcebiso kugqirha wakho malunga nendlela yokuqalisa.
Kwakhona, khumbula ukuba ungenzi umthambo onzima xa sele usondele ixesha lokulala. Oku kungenza kube nzima ukulala.
Masikhathalele nokutya nokusela.
Ukutya neziselo esizityayo zichaphazela ngqo amanqanaba ethu amandla, ngoko ke kubalulekile ukuba sinikele ingqalelo nako.
Nciphisa ukusetyenziswa kwe-caffeine.
Kuqhelekile ukuba uthabathe ikomityi yekofu, iti, okanye into emnandi xa uziva udiniwe. Nangona kunokukunika amandla amancinci ngelo xesha, kunokuba liphupha elibi xa ulala ebusuku. Ngoko zama ukunciphisa ukutya kwakho iziselo ezine-caffeine, ingakumbi kamva emini nangokuhlwa.
Ukukhanya kwelanga liyeza lendalo.
Fumana ukukhanya kwelanga yonke imihla ukuba kunokwenzeka. Ukukhanya, ingakumbi ukukhanya kwelanga, kunceda ekulawuleni iwotshi yebhayoloji yomzimba wethu, okanye i-circadian rhythms . Ngamafutshane, le wotshi ixelela umzimba wethu ukuba "lixesha lokulala" kwaye "lixesha lokuvuka."
Ukutya okunesondlo kunye ne-vitamin B12
Ungakuqonda oku ngokucacileyo kwitheyibhile engezantsi.
| Uphawu olufunekayo | Izinto onokuzenza kunye nemithombo yokutya |
|---|---|
| Ukutya okunesondlo | Yitya ukutya okunesondlo okuquka imifuno emitsha, iziqhamo, kunye neeproteni ezingenamafutha amaninzi. Ukunqongophala kwezondlo kunokubangela ukudinwa kunye nobuthathaka. |
| I-Vitamin B12 | Ukunqongophala kwevithamini B12 kunokuba ngunobangela omkhulu wokudinwa. Ivithamini B12 ininzi kwinyama ebomvu, ubisi kunye neemveliso zobisi, kunye neentlanzi ezifana nesalmon kunye ne-tuna. |
| Inqanaba lamanzi emzimbeni (Uxinzelelo lwamanzi emzimbeni) | Sela amanzi acocekileyo aneleyo imini yonke. Xa umzimba wakho uphelelwe ngamanzi emzimbeni, izondlo zithuthwa emzimbeni wonke, zikwenze uzive ubuthathaka kwaye udiniwe. Ukutya okunamanzi amaninzi, njengeziqhamo, imifuno, kunye neesuphu, nako kunokunceda koku. |
Umyalezo Wokuya Ekhaya
- Ukudinwa okubangelwa yi-bipolar disorder akuyongxaki yakho. Yinto ebangela esi sifo. Kwaye yinto enokulawulwa.
- Thetha ngokukhululekileyo nogqirha wakho malunga neemvakalelo zakho kunye nezinto ezikuxhalabisayo. Uza kukunika isisombululo esifanelekileyo.
- Ukulala ngokwaneleyo, ukuzilolonga kancinci, ukutya ukutya okunesondlo, kunye nokusela amanzi aneleyo zezona ndlela zilungileyo zokuvuselela amandla akho.
- Awuwedwa. Kukho usapho, abahlobo, kunye noogqirha abanokukunceda kolu hambo. Ngoko ke ungoyiki ukucela uncedo.
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