Ngaba wakha waba noxinzelelo, kodwa ubungazi? Oku kungabonakala njengombuzo ongaqhelekanga. Usenokucinga, "Owu, ukuba bendinento enjalo, bendiya kwazi." Kodwa eneneni, oko kusenokungabi njalo. Kuba uxinzelelo lungena ebomini bethu kancinci kancinci, ngaphandle kokuba siqaphele. Kancinci kancinci, indlela ocinga novakalelwa ngayo, indlela obujonga ngayo ubomi, igutyungelwe lithunzi elimnyama lale ngxaki, nokuba wena ungazi.
Ngaba ukudakumba kukuziva ulusizi ngalo lonke ixesha?
Abantu abaninzi bacinga ukuba ukudakumba yimvakalelo nje yosizi ehlala iintsuku kwaye ingapheli. Kodwa inyani yahlukile kakhulu. Iimpawu zokudakumba zinokuza ngeendlela ezahlukeneyo. Mhlawumbi ufunda eli nqaku kuba uziva ngathi "kukho into engalunganga."
Khawucinge nje, ngaba uziva udiniwe ngalo lonke ixesha? Ngaba uhlala ufuna ukulala? Okanye awulali nje ebusuku? Ngaba uphelelwe yinkumbulo, okanye awusafumani lonwabo kwizinto obukade uzonwabela? Zonke ezi zinokuba ziimpawu zokudakumba. Imvakalelo yokuba "andidandathekanga, kodwa andikhathali nganto ngoku" ixhaphakile kakhulu, ingakumbi phakathi kwabasetyhini. Loo mvakalelo yokungakhathali, loo mvakalelo yokungakhathali nganto, inokuba luphawu oluqinileyo lokudakumba .
Ngamafutshane, ukudinwa kakhulu, ukungalali, kunye nokuphelelwa luvuyo ebomini zonke ezi zinto zinokuba ziimpawu zokudakumba.
Nangona ezi mpawu zisenokungacaci ngamanye amaxesha, eyona nto ibalulekileyo sonke ekufuneka siyiqonde kukuba ukudakumba sisifo esinzulu esinokulimaza ubomi bethu, sichithachithe iintsapho, size ekugqibeleni sibangele ukuzibulala. Uphando olutsha luye lwabonisa ukuba ukudakumba kubangela umonakalo omkhulu nohlala ixesha elide kwiingqondo zethu. Oku kwandisa umngcipheko wokufumana ukudakumba kwakhona kwixesha elizayo.
Iindaba ezimnandi zezokuba ukudakumba sisifo esinyangekayo . Ngoko ke ukuba unesikrokro sokuba wena okanye umntu omaziyo unale meko, masithethe ngayo ngakumbi.
Iimpawu ezikhethekileyo ezibonakaliswa ngabasetyhini xa befumana uxinzelelo
Abafazi banamathuba aphindwe kabini okuba noxinzelelo kunamadoda. Bakwanamathuba amaninzi okuba baxilongwe gwenxa. Yiyo loo nto kubalulekile ukuba uzazi ezi mpawu.
| Uphawu | Yintoni enokwenzeka? |
|---|---|
| Utshintsho kubunzima, ubuthongo, kunye nomdla wokutya | Abanye abantu balala kakhulu, ngelixa abanye bengakwazi ukulala. Basenokuziva benomnqweno wokutya okwandayo okanye bephelelwe ngumdla wokutya ngokupheleleyo. |
| Intlungu yomzimba engapheliyo | Izinto ezifana nokudinwa rhoqo, iintloko ezibuhlungu, iintlungu zomqolo, ukuphazamiseka kwesisu (iingxaki zokugaya ukutya), kunye neengxaki zomjikelo wokuya esikhathini. |
| Ukungazinzi kwengqondo nomsindo | Ukuhlala uziva uxhalabile kwaye ukhathazekile (Uxhalabile). Ukucaphuka ngokukhawuleza nokucaphuka ngenxa yezinto ezincinci. |
| Ukulibala kunye nobunzima bokugxila | Ukungakwazi ukugxila, ukulibala izinto rhoqo. |
| Imbono ephosakeleyo ngobomi | Iingcinga zokuba yonke into ihamba gwenxa, akukho nto ihamba kakuhle. Ukungakwazi ukufumana nantoni na ebomini onokuyonwabela. |
| Ukuziva unetyala nokungabi namandla | Ndisoloko ndivakalelwa ngathi wenze impazamo, ndicinga ukuba andikwazi kuzinceda. |
| Ukungakhathali | Ukulahlekelwa ngumdla okanye ulonwabo kwimisebenzi ebeyimnandi ngaphambili (umz., ukuthetha nabahlobo, izinto ozithandayo). |
| Iingcinga zokuzibulala | Ukuba neengcinga ezinje ngobomi akunantsingiselo, okanye ukuba ndingathanda ukufa. Le yimeko eyenzeka ngequbuliso nenzima kakhulu. |
Yintoni "iMasked Depression"?
Ngamanye amaxesha ukudakumba akubonakali ngathi kukudakumba nje. Endaweni yoko, kubonakala kwiindlela ezithile zokuziphatha. Iingcali zengqondo zibiza oku ngokuthi "ukudakumba okufihliweyo." Umzekelo:
- Ukuthenga ngokungeyomfuneko nangaphandle kwemida.
- Ukusebenza ngalo lonke ixesha.
- Ukutya okanye ukusela ngaphandle komda.
Ukuba uziva ungenanto kwaye uxhalabile xa ungenzi ezi zinto, oko kungaba luphawu lokudakumba ngaphakathi.
Kutheni sifumana uxinzelelo? Zithini izizathu?
Ngokutsho kweengcali, ukudakumba kubangelwa zizinto ezahlukeneyo.
- Izinto Ezibangela Ufuzo: Uxinzelelo luqhubeka kwiintsapho. Oku kuthetha ukuba ikhemikhali yengqondo yabanye abantu inokuba sesichengeni soxinzelelo ngenxa yempembelelo yemfuza.
- Iziganeko zobomi: Iingxaki ezinkulu kunye neengxaki zobomi - ezinje ngokuqhawuka kobudlelwane bothando, ukulahlekelwa ngumsebenzi, okanye ukufa komntu omthandayo - zinokubangela uxinezeleko ngokukhawuleza. Ubuhlwempu obuqhubekayo, intswela-ngqesho, ukuhlukaniswa nabantu, kunye nokulimala kobuntwana nazo zizinto eziphambili ezibangela umngcipheko.
- Izizathu zonyango: Iintlungu ezingapheliyo okanye iimeko zonyango ezifana nesifo seswekile, umhlaza, kunye ne-hypothyroidism zinokubangela uxinezeleko. Ezinye iingxaki zokutya kunye namayeza athile zinokubangela uxinezeleko. Yiyo loo nto kubalulekile ukubona ugqirha wakho ukuze ahlolwe ngokupheleleyo ngaphambi kokuba uqale unyango loxinezeleko.
- Isini: Njengoko besitshilo ngaphambili, abafazi basengozini enkulu yokuba noxinzelelo. Isizathu esiphambili soku kukutshintsha okukhulu kweehomoni okwenzeka ngexesha lokuya exesheni, ekubelekeni, naxa sele begqibile ukuya exesheni.
- Uxinzelelo: Kukho unxibelelwano oluqinileyo phakathi koxinzelelo oluhlala ixesha elide kunye noxinzelelo.
Iphathwa njani i-depression?
Ukuba uneempawu zokudakumba ezihlala ixesha elingaphezu kweeveki ezimbini , ingakumbi ukuba ziphazamisana nemisebenzi yakho yemihla ngemihla, ngokuqinisekileyo kuya kufuneka ufune unyango.
Inyathelo lokuqala kukubona ugqirha wosapho lwakho. Uyakwazi ukujonga ukuba iimpawu zakho zibangelwa yimeko ethile yomzimba, aze ukuba kuyimfuneko, akuthumele kwingcali yezempilo yengqondo.
Kukho iindlela ezimbini eziphambili ezisetyenziswayo ukunyanga ukudakumba: unyango lwengqondo kunye namayeza.
1. Unyango lwengqondo:Ngamafutshane, luhlobo lonyango oluquka ukuthetha nomcebisi oqeqeshiweyo okanye ugqirha wengqondo. Alunazo iziphumo ebezingalindelekanga kwaye ludla ngokusebenza kakuhle njengamayeza. Umzekelo, i-Interpersonal Therapy (IPT) inokunceda ukunciphisa iimpawu zokudakumba ngokuphucula ubudlelwane besigulana nosapho kunye nabahlobo.
2. Amayeza okudakumba: La mayeza asebenza kakhulu kuxinzelelo olunzima okanye oluhlala ixesha elide. Asebenza ngokulungelelanisa iikhemikhali ezikwingqondo ezibizwa ngokuba zii-neurotransmitters. Kukho iintlobo ezahlukeneyo zamayeza, ngoko ke kubalulekile ukusebenzisana nogqirha wakho ukuze ufumane elona lilungele wena.
Izifundo ezininzi zibonise ukuba ukusebenzisa zombini ezi ndlela zonyango kunye kuvelisa iziphumo eziphumeleleyo (ngaphezulu kwama-70% eepesenti zezinga lokuphiliswa).
Izinto onokuzenza ngokwakho
Ngelixa unyangwa, kubaluleke kakhulu ukuba uzikhathalele.
- Ziphephe ngokupheleleyo utywala neziyobisi.
- Lala kangangoko unako.
- Ukuzilolonga! Oku kuluncedo ngendlela emangalisayo. Izifundo zibonise ukuba ukuzilolonga kusebenza kakuhle njengamayeza okudakumba okuncinci ukuya kokuphakathi.
Eyona nto ibalulekileyo kukungalindeli ukuba uxinezeleko luzole ngokwalo. Ukuba alunyangwa, uxinezeleko lungonakalisi nje kuphela indlela ovakalelwa ngayo kodwa lungonakalisa nempilo yakho yomzimba. Luyandisa umngcipheko wakho wesifo sentliziyo kwaye lwenze buthathaka amasosha omzimba wakho. Kwaye, ukuba alunyangwa, uxinezeleko lunokuphinda lubuye, lube lubi ngakumbi ngalo lonke ixesha.
Umyalezo Wokuya Ekhaya
- Ukudakumba akupheleli nje ekuziveni ulusizi ngalo lonke ixesha. Qaphela ukudinwa rhoqo, ukungabi namdla kuyo nayiphi na into (ukungakhathali), kunye nentlungu yomzimba.
- Uxinzelelo lunokubachaphazela ngokwahlukileyo abafazi. Lumka ngotshintsho lweehomoni kunye neempawu "ezifihlakeleyo" (ukuthenga kakhulu, ukuzilolonga).
- Ukuba iimpawu ziyaqhubeka kangangeeveki ezingaphezu kwezimbini, bonana nogqirha wakho ngoko nangoko. Musa ukuba neentloni okanye ukoyika.
- Unyango lwengqondo kunye namayeza zisebenza kakuhle kakhulu. Iziphumo ezilungileyo zinokufumaneka xa zombini zisetyenziswa kunye.
- Zincede. Zilolonge kakuhle, lala ngokwaneleyo, kwaye uphephe utywala. Ezi zinto ziya kuba luncedo kakhulu kuhambo lwakho lokuchacha.
- Musa ukulinda ukuba ukudakumba kuphele ngokwako. Ukuba akunyangwa, kunokuvela kwakhona kwaye konakalise impilo yakho iyonke.
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