Kukho iintsuku apho ungaziva ngathi uphuma ebhedini kusasa? Umzimba wakho wonke uziva ngathi awunanto, kwaye uzive ngathi kukho into enzima ewele engqondweni yakho. Udiniwe kangangokuba awukwazi nokuthetha okanye ukuhleka, ingasathethwa ke ngokuzihlamba okanye ukunxiba impahla eyahlukileyo. Ukuba uhlala uziva ngolu hlobo, awuwedwa. Le yingongoma abantu abaninzi abajongene nayo buthule, kodwa ngokuqinisekileyo kufuneka sithethe ngayo.
Yintoni kanye kanye ingcinezelo?
Ngamafutshane, ukudakumba, okanye njengoko oogqirha bekubiza, ukuDakumba kweKlinikhi okanye iMajor Depression Disorder (MDD) , sisifo sengqondo esibangelwa yimeko yengqondo. Asikuko nje ukudakumba okanye ukukruquka. Yimeko ebandakanya iinkqubo zeekhemikhali engqondweni yethu kwaye ifuna unyango.
Kwimeko enjalo, awukwazi nokwenza imisebenzi yakho yemihla ngemihla efana nokutya, ukulala, nokusebenza kakuhle. Makhe sive amava omama ogama linguImade, ohlala kwelinye icala lehlabathi, eMelika. Ubephethwe yile meko ukususela ebuntwaneni. Le meko yaba mandundu xa wayefunda eyunivesithi.
"Ndandingakwazi nokuvuka ebhedini ukuze ndiye kwiintetho. Kwakunzima ukuzihlamba okanye ukunxiba impahla efanelekileyo. Ndaya eklasini ndinxibe impahla engahlanjwanga, eshwabeneyo. Ukuthetha nabanye abantu nako kwaba ngumzamo omkhulu kum. Bendingaziva ndixabisekile, bendisoloko ndilila. Ndandivakalelwa kukuba akukho sizathu sokuphila."
Bangaphi abantu kwilizwe lethu abaqhelene nale bali? Uxinzelelo luyinto enjalo. Luzama ukulawula ubomi bethu bonke. Kodwa iindaba ezimnandi zezokuba, singayilawula le meko size siphile kakuhle ngaphandle kokuyivumela.
Ingaba lusizi oluqhelekileyo olu? Okanye luxinzelelo?
Sonke sikhe sibe nexesha ebomini apho siziva sidakumbile. Yinto eqhelekileyo leyo. Kodwa ukuba olo dakumbi luhlala iiveki okanye iinyanga, kwaye luphazamisa ngokupheleleyo imisebenzi yakho yemihla ngemihla, lunokuba luxinzelelo. Jonga le tshathi, kwaye uya kuqonda umahluko.
| Uphawu | Usizi oluqhelekileyo | Uxinzelelo lwezonyango |
|---|---|---|
| Umda wexesha | Iza kuphela kwiintsuku ezimbalwa. | Kangangeeveki ezingaphezu kwezimbini, kukho ixesha elingakumbi emini. |
| Impembelelo kubomi bemihla ngemihla | Izinto ezinje ngokuya emsebenzini nokutya azichaphazeleki kangako. | Phantse iphazamisa ngokupheleleyo umsebenzi, izifundo kunye nobomi bentsapho. |
| Isizathu | Kudla ngokubakho isizathu esithile (umz. uviwo, umlo). | Inokwenzeka nangaphandle kwesizathu esicacileyo. |
| Ezinye iimpawu | Xa kwenzeka into evuyisayo, ungayilibala intlungu yakho uze wonwabe. | Ukungaziva ndonwabile nganto, ukungalali/ukulala kakhulu, ukungabi namdla wokutya/ukutya kakhulu, ukuziva ungento yanto. |
| Iingcinga ngobomi | Iingcinga zokuzibulala azixhaphakanga kakhulu. | Usenokuba neengcinga zokuzibulala okanye zokuzilimaza. (Le yimeko engxamisekileyo!) |
Oku kufana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu.
Le yeyona nto ibalulekileyo ekufuneka siyiqonde. Xa umntu enesifo seswekile, asimxeleli ukuba, "Yinto ayicingileyo engqondweni yakhe, zama nje kancinci uze uphile," akunjalo? Siyazi ukuba sisifo somzimba. Siyayamkela into yokuba kufuneka amayeza obomi bonke, ulawulo lokutya, kunye nokuzilolonga.
Uxinzelelo luyafana. Iingcali zengqondo zithi ukuba umntu ukhe waba nemeko yokudakumba okukhulu kanye, kusenokwenzeka ukuba aphinde abe nayo. Ukuba sele enayo izihlandlo ezingaphezu kwezintathu, ingahlala nathi ubomi bethu bonke.
Kodwa ungakhathazeki. Akuthethi ukuba kufuneka uhlale ulusizi ngalo lonke ixesha. Kuthetha ukuba singakwazi ukulawula ukudakumba, njengesifo seswekile kunye noxinzelelo lwegazi.Kukufunda ukuphila. Xa ulawula ngaloo ndlela, unokuthintela imeko ukuba ingabi mbi kakhulu kwaye uphile ubomi obuqhelekileyo nobonwabisayo.
Ngoko ke, senza ntoni? Siphila njani nale nto?
Kukho amanyathelo aliqela okujongana ngempumelelo nale meko.
1. Ukwamkela nokufuna uncedo
Inyathelo elibalulekileyo nelokuqala kukuvuma ukuba le yimeko yezonyango kwaye ufune uncedo lweengcali. Musa ukuba neentloni okanye ukoyika. Oku akusiyongxaki yakho okanye ubuthathaka bakho. Njengokuba ubuya kubona ugqirha xa unomkhuhlane, ngokuqinisekileyo kufuneka ubone ugqirha ngale meko. Ungabona ugqirha oqhelekileyo (GP) uze uthunyelwe kugqirha wengqondo.
Nceda ukhumbule: Musa ukuya kwikhemesti ucele amayeza kwimeko efana nale. Eyona nto ingcono onokuyenza kukubona ugqirha, ufumane ukuxilongwa, kwaye ufumane unyango olufanelekileyo.
2. Ukuqonda iindlela zonyango
Kukho iindlela ezimbini eziphambili zonyango lokudakumba, kwaye zihlala zisetyenziswa kunye.
- Amayeza: Ugqirha wakho uza kukunika amayeza afana ne-antidepressants. La asebenza ngokubuyisela ibhalansi yee-neurotransmitters engqondweni yethu. La mayeza awaxhomekeki.
- Unyango lwengqondo/Ingcebiso: Ukuthetha nomcebisi okanye ugqirha wengqondo oqeqeshiweyo kunokukunceda ubone iindlela zakho zokucinga, uzilawule, kwaye ufumane amandla owadingayo ukuze ukwazi ukumelana nale meko.
3. Utshintsho kwindlela yokuphila
Ezi zinto zibaluleke njengonyango.
- Ukuzilolonga: Yenza into efana nokuhamba okanye ukudada imizuzu engama-30 yonke imihla.
- Ukulala: Ziqhelise ukulala nokuvuka ngaxeshanye.
- Ukutya: Yitya ukutya okunesondlo nokunokulinganisela.
- Unxibelelwano nabantu: Chitha ixesha nosapho kunye nabahlobo abakuqondayo, abakuthandayo, kwaye ungabi wedwa.
Yintoni omawuyenze xa kukho imeko engxamisekileyo?
Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, yingxamiseko leyo. Musa ukulibazisa okomzuzwana.
- Yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane ngoko nangoko.
- Thetha nelungu losapho okanye umhlobo omthembayo.
- Ungatsalela umnxeba kwiZiko loLwazi lweTyhefu leSizwe (inombolo yomnxeba ethi 0112686143) kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Ukudakumba akungobuthathaka okanye into nje yokucinga, kodwa sisifo sokwenyani esifuna unyango.
- Awuwedwa. Abantu abaninzi eSri Lanka nakwihlabathi liphela banengxaki yesi sifo, kwaye bayasilawula ngempumelelo.
- Ungaze ube neentloni okanye woyike ukufuna uncedo lweengcali. Ukubona ugqirha lelona nyathelo libalulekileyo nelinesibindi onokulithatha.
- Ukudakumba kunokulawulwa ngempumelelo kakhulu ngonyango olufanelekileyo (amayeza kunye neengcebiso) kunye notshintsho kwindlela yokuphila.
- Ukuba wena okanye umntu omaziyo ufuna uncedo, thabatha inyathelo ngokukhawuleza. Oku kungasindisa ubomi.
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