Ngaba nawe unengxaki yentlungu engapheliyo kunye nokudakumba? (Intlungu engapheliyo kunye noxinzelelo)

Ukuphila neentlungu ezingapheliyo kunzima. Kunzima nangakumbi xa unesifo sokudakumba, imeko enokwenza kube nzima ukusebenza kakuhle kwaye uzive ngathi ukruqukile bubomi bakho. Kodwa ungakhathazeki. Kukho iindlela zokunceda kuzo zombini ezi meko.

Yintoni Intlungu Engapheliyo?

Ngamafutshane, intlungu engapheliyo yintlungu ehlala ixesha elide kunexesha elithathwayo ukuze inxeba liphole emva kwengozi okanye ukugula. Oku kunokuhlala iinyanga, okanye iminyaka.

Khawucinge nje, umntu unengxaki yomqolo, kwaye ayibi bhetele kwiintsuku ezimbalwa, kodwa iyaqhubeka nokuba buhlungu iminyaka emininzi. Akakwazi ukuhlala kakuhle, akakwazi ukusebenza, akakwazi nokulala kakuhle ebusuku. Yimeko enjalo leyo.

Xa sinentlungu ende efana nale, utshintsho oluninzi lwenzeka emzimbeni nasengqondweni yethu.

• Iihormone zoxinzelelo ziqala ukuveliswa ngokugqithisileyo emzimbeni.
• Amandla omzimba ayancipha , kwaye uziva udiniwe ngalo lonke ixesha.
• Ukuphazamiseka kweemvakalelo. Ngamanye amaxesha ulusizi, ngamanye amaxesha unomsindo.
• Intlungu yemisipha inokubakho.
• Amandla okusebenza ngengqondo nangokomzimba ayancipha.

Ekuhambeni kwexesha, imizimba yethu iya ivakalelwa ngakumbi ziintlungu. Oku kuthetha ukuba neendawo ezazingazange zibe buhlungu ngaphambili zingaqala ukuba buhlungu. Le ntlungu ingakugcina uphaphile ebusuku, ikwenze uzive udiniwe imini yonke kwaye ungakwazi ukwenza nantoni na ngokufanelekileyo. Konke oku kunokukwenza ube nomsindo lula kwaye kubangele iingxaki nabanye. Xa konke oku kudibana, kunokukhokelela kuxinzelelo.

Kwenzeka ntoni xa intlungu nokudakumba kudibana?

Ukudakumba yingxaki eqhelekileyo yempilo yengqondo phakathi kwabantu abaneentlungu ezingapheliyo. Xa ezi meko zimbini zisenzeka kunye, unyango luba nzima ngakumbi.

Uphando lufumanise ukuba phakathi kwekota nesiqingatha sabantu abaya kugqirha bekhalaza ngeentlungu badandathekile ngokwenene. Kwaye malunga nama-65% abantu abaxinezelekileyo bakhalaza ngeentlobo ezahlukeneyo zeentlungu zomzimba.

Rhoqo, xa usiya kugqirha , ugxila kuphela kwintlungu yakho . Uyalibala ukuthetha ngosizi lwakho kunye nokukhungatheka kwakho. Isiphumo kukuba ukudakumba akuqatshelwa kwaye akunyangwa. Oku kubangela izinto ezifana nokungalali, ukuphelelwa ngumdla wokutya, kunye nokungabi namandla, kwaye intlungu iba mandundu.

Ngaba lo ngumjikelo odibeneyo?

Ewe, ukuba ndithetha ngokuchanekileyo, oku kufana nomjikelo. Intlungu isenza sizive sixinezelekile, sixhalabile, kwaye sinomsindo. Ngokwesiqhelo, xa intlungu iphela, ezi mvakalelo nazo ziyaphela. Kodwa xa intlungu iqhubeka, ingqondo yakho ihlala ixinezelekile. Ekuhambeni kwexesha, olu xinzelelo lunokubangela iingxaki ezininzi zempilo yengqondo, kubandakanya nokudakumba.

Makhe sijonge ezinye zeengxaki umntu onezi meko zombini anokujongana nazo.

Kutheni le nto ezi meko zimbini zidibene kangaka?

Kukho isizathu sesayensi soku. Kukho izithunywa zeekhemikhali engqondweni yethu ezithwala imiyalezo phakathi kwemithambo-luvo. Sizibiza ngokuba zii-neurotransmitters . Okumangalisayo kukuba, zombini ukudakumba kunye nentlungu engapheliyo zichaphazeleka ziintlobo ezifanayo zemithambo-luvo kunye nezinye zeendlela ezifanayo zemithambo-luvo engqondweni. Oku kuthetha ukuba kukho unxibelelwano lwebhayoloji phakathi kwezi zimbini.

Kwakhona, impembelelo yeentlungu ebomini bakho inokubangela uxinezeleko. Khawuthelekelele, awukwazi ukuzilolonga, ukuphuma nabahlobo, ukulala ngokwaneleyo, ukonwaba nosapho lwakho njengoko ubusenza ngaphambili. Mhlawumbi ungade ulahlekelwe ngumsebenzi wakho. Xa ezi zinto zilahlekile, kuyinto eqhelekileyo ukuba nabani na azive elusizi kwaye edanile. Oku kunokujika kube luxinzelelo kancinci kancinci.

Xa uxinezeleko luqala, lukwenza uzive ngakumbi iintlungu zakho. Lunciphisa amandla akho okunyamezela iintlungu.

Iphathwa njani le nto?

Ngenxa yokuba ezi meko zimbini zidibene, ukunyanga zombini kunye yeyona ndlela isebenzayo.

Amayeza okudakumba anokunceda njani kwiintlungu?

Njengoko benditshilo ngaphambili, kuba iintlungu kunye nokudakumba zineendlela ezifanayo zemithambo-luvo kunye nee-neurotransmitters, ezinye ii-antidepressants zinemiphumo efanayo kuzo zombini. La mayeza anokunciphisa ukuqonda iintlungu.

Amayeza amadala, anjenge-amitriptyline, asebenza kakhulu kwiintlungu ze-neuropathic. Nangona kunjalo, awasetyenziswa kakhulu ngenxa yeziphumo zawo ezingalindelekanga. Amayeza amatsha, anjenge-cymbalta kunye ne-effexor, afunyenwe esebenza kuzo zombini ezi meko kwaye iziphumo ebezingalindelekanga zimbalwa.

Ukuzilolonga kunceda njani?

Abantu abaninzi abaneentlungu bayoyika ukuzilolonga. Bacinga ukuba, "Ukuba ndizilolonga, kuza kuba buhlungu ngakumbi." Kodwa eneneni, okuchaseneyo noko kuyinyani. Xa ungawulolongi umzimba, umzimba wakho uba buthathaka kwaye intlungu yakho iyakhula. Thetha nogqirha wakho uze wenze isicwangciso sokuzilolonga esikhuselekileyo esikusebenzelayo. Qala kancinci. Xa uzilolonga, iikhemikhali ezikwingqondo yakho zenza into efanayo neyenziwa ngamayeza okudakumba. Ikwenza uzive wonwabile kwaye ukhululekile.

Unyango lokuthetha lunceda njani?

Le yindlela yonyango ebaluleke kakhulu. Ngokukodwa, kukho indlela ebizwa ngokuba yiCognitive Behavioral Therapy . Oku kuquka ukuchonga nokwenza iingcinga ezimbi malunga nentlungu, ezinje ngokuthi "Oku akusayi kuze kube ngcono," "Ubomi bam buphelile," nokuzitshintsha. Olu nyango luluncedo kakhulu ekudandathekeni nasekunciphiseni ixhala elibangelwa yintlungu.

Kutheni kubalulekile ukulawula ubomi bakho?

Intlungu kunye nokudakumba kunokukwenza uzibone "njengexhoba." Usenokucinga, "Andinakwenza nto." Kodwa eyona nto ibalulekileyo kukuyeka loo ngcinga, ucinge, "Ndiza kudlula kule nto," uze ulawule ubomi bakho . Sebenzisana nogqirha olungileyo oza kukuxhasa aze akukhuthaze.