Ingaba uhlala ulusizi kwaye udandathekile? Isenokuba luxinzelelo olungapheliyo (iDysthymia)

Kuqhelekile ukuba uzive ulusizi kwaye udanile ngamanye amaxesha. Akumangalisi ukuba uzive ngaloo ndlela ngeengxaki zobomi. Kodwa ngaba ubusoloko uziva udanile, uziva udanile, ungonwabanga nganto, kwaye udandathekile iminyaka? Ngaba le mvakalelo yosizi ibonakala ngathi iyinxalenye yobomi bakho? Ngoko ke kubaluleke kakhulu ukuba uqaphele le meko sithetha ngayo namhlanje, i-Persistent Depression Disorder, okanye i-Dysthymia.

Yintoni kanye kanye i-dysthymia?

Ngamafutshane, i-dysthymia sisifo sokudakumba esincinci ukuya kwesiphakathi esihlala ixesha elide, ubuncinane iminyaka emibini . Kule meko, ungaziva ulusizi, ungenathemba, kwaye udandathekile uninzi lwexesha.

Umahluko phakathi kwe-dysthymia kunye nokudakumba okukhulu

Xa uninzi lwethu lucinga 'ngoxinzelelo', sicinga ngolona hlobo lunzima kakhulu, iMajor Depression Disorder. Kwimeko enjalo, iimpawu zinzima kakhulu. Kwi-dysthymia, iimpawu azibi nzima kakhulu. Kodwa umahluko ophambili kukuba ihlala ixesha elide.

Khawucinge nje, ngamanye amaxesha umntu one-dysthymia unokuziva edandathekile ngequbuliso. Oogqirha bakubiza oku ngokuthi 'uxinzelelo oluphindwe kabini'. Oko kukuthi, ngaphezu koxinzelelo oluqhubekayo, kukho olunye uxinezeleko olukhulu.

I-Dysthymia kunye neCyclothymia

I-Cyclothymia luhlobo oluncinci lwesifo se-bipolar. Ibonakaliswa ngamaxesha okutshintshana kolonwabo olugqithisileyo (mania) kunye nosizi (depression). Kwelinye icala, i-Dysthymia ibonakaliswa lusizi kunye nokudakumba kuphela. Azikho amaxesha olonwabo olugqithisileyo anjalo.

Yintoni ebangela oku?

Iingcali azikakwazi ukutsho ngokuqinisekileyo ukuba yintoni ebangela i-dysthymia okanye ukudakumba okukhulu, kodwa zikholelwa ukuba zininzi izizathu ezinokubakho.

• Iimpembelelo zemfuza: Ukuba umntu kusapho lwakho ukhe waba noxinzelelo, usenokuba sengozini encinci yokuhlaselwa luxinzelelo, kodwa lunokwenzeka nakubantu abangenalo imbali enjalo.
• Utshintsho kwiikhemikhali zobuchopho: Utshintsho ekusebenzeni kweesekethe zobuchopho ezilawula imo yethu okanye iikhemikhali (ii-neurotransmitters) ezithwala imiyalezo phakathi kweeseli zemithambo-luvo zinokuchaphazela oku.
• Iziganeko zobomi: Izinto ezifana noxinzelelo oluphezulu, iingxaki emsebenzini okanye kubudlelwane, izifo ezingapheliyo, kunye namayeza athile nazo zinokubangela le meko.

Makhe sibone ukuba zeziphi iimpawu.

Iimpawu ze-dysthymia ziyafana nezo zoxinzelelo olukhulu, kodwa azibi kakhulu. Ezi mpawu zihlala zikhona ixesha elide losuku kangangeminyaka emibini nangaphezulu.

Ifunyanwa njani i-dysthymia?

Oku kunokuba nzima ukukuqonda. Ngenxa yokuba le meko ibikho kangangeminyaka, wena kunye nabo bakungqongileyo ninokucinga, 'Unjalo kanye,' 'Uhlala elusizi kancinci.' Kukho ithuba elihle lokuba yinxalenye yobuntu bakho.

Ukuba ukrokrela ukuba unale meko, qiniseka ukuba ubona ugqirha. Ugqirha uza kukuxilonga, akubuze ngeempawu zakho, imbali yosapho lwakho, kwaye mhlawumbi enze uvavanyo lwegazi ukuze afumanise ezinye izizathu zomzimba zeempawu zakho, ezifana ne-hypothyroidism.

Akukho 'vavanyo' luthile lokufumanisa i-dysthymia. Ingcali yezempilo yengqondo iya kuyichonga le meko ngokuthetha nawe ngeempawu zakho, iingcinga zakho kunye nokuziphatha kwakho.

Zithini iindlela zonyango zoku?

Nangona esi sisifo esibi kakhulu, iindaba ezimnandi zezokuba sinokunyangwa ngempumelelo . Ukuxilongwa kwangoko kunye nonyango kunokunceda kakhulu ekulawuleni iimpawu zakho nokuphila ubomi obusempilweni.

Kusetyenziswa iindlela ezimbini eziphambili zonyango.

1. Unyango lwengqondo: Ngamafutshane, olu 'lunyango lokuthetha'. Oku kuquka ukuthetha nengcali eqeqeshiweyo malunga neemvakalelo zakho nokufunda iindlela zokuzinyamezela nokuzilawula. Ikwakunceda ukuba uphonononge iingcinga zakho ezimbi.

2. Amayeza okudakumba: Kukho iintlobo ezahlukeneyo zamayeza okudakumba afumanekayo ukunyanga i-dysthymia. Ugqirha wakho uza kukhetha amayeza afanelekileyo kuwe kwaye aneziphumo ebezingalindelekanga ezimbalwa, ngokusekelwe kwimpilo yakho yomzimba neyengqondo. La mayeza angathatha iiveki ezininzi ukuba asebenze. Ungaze uqale okanye uyeke ukuwasebenzisa ngaphandle kwengcebiso kagqirha wakho.

Amaxesha amaninzi, iziphumo ezilungileyo zifumaneka xa ezi ndlela zimbini zonyango zisetyenziswa kunye. Kwakhona, ukutya okunesondlo esifanelekileyo, ukuzilolonga rhoqo,Izinto ezinje ngokuzilolonga, ukuphepha utywala, kunye nokutshaya ziya kuba luncedo olukhulu kuhambo lwakho lokuchacha.

Ungayiphila njani ne-dysthymia?

Kunye nonyango, ungayilawula le meko ngokwenza utshintsho oluncinci kwindlela ophila ngayo.

• Yiba nomonde: Oku akuyonto eza kuba bhetele ngobusuku obunye. Kungathatha iiveki ezininzi emva kokuqala unyango ngaphambi kokuba uzive ungcono. Yiba nomonde kwaye ulandele isicwangciso sonyango.
• Funda ngemeko yakho: Fumana ulwazi ngesifo, iimpawu zaso, kunye nonyango. Oku kuya kukunika ukuqonda okungcono kunye nolawulo.
• Yiba nobubele kuwe: Ngexesha lokuchacha kwakho, musa ukuzibeka uxinzelelo olukhulu. Musa ukulindela okuninzi ngaxeshanye. Yenza uluhlu lwezinto oza kuzenza uze ubhale phantsi amanqaku amancinci oza kuwakhumbula.
• Fumana inkxaso: Ukuba wedwa kungayenza le meko ibe mandundu. Thetha nomhlobo okanye ilungu losapho olithembayo. Chitha ixesha nabantu abakhayo.
• Lala ngokwaneleyo: Ukulala kubaluleke kakhulu kwimpilo yengqondo. Ukuba uneengxaki zokulala, thetha nogqirha wakho ngaloo nto.
• Zenzele ixesha (Ukuzinyamekela): Yenza into oyithandayo. Bukela imuvi, camngca, yenza umthambo wokuphefumla omncinci. Yongeza izinto ezincinci kusuku lwakho ezikwenza wonwabe.
• Musa ukufuna intuthuzelo kwizinto ezingafanelekanga: Nangona utywala neziyobisi zinokunika isiqabu sexeshana, ekugqibeleni ziya kwenza unyango lube nzima ngakumbi.