Ukuba uphila nokudakumba, ngamanye amaxesha usenokungaziva mahluko nasemva kokuba uthathe amayeza achazwe ngugqirha wakho. Okanye ngaba uvakalelwa kukuba amayeza akubangela iingxaki ezintsha, ezifana nesiyezi, isicaphucaphu, okanye ukutyeba? Enyanisweni, malunga nesiqingatha sabantu abanesifo sokudakumba abasabeli kwidosi yokuqala yamayeza abawanikwayo. Oku kuqhelekile kakhulu, ngoko ungakhathazeki. Awuwedwa. Masithethe ngale nto.
Kuza kuthatha ixesha ukufumana unyango olufanelekileyo kuwe. Kufuna umonde. Kodwa ndiyazi ukuba kunzima kangakanani ukuba nomonde ngeempawu zokudakumba. Kodwa ndiqinisekile ukuba ekupheleni kolu hambo, uza kufumana isisombululo esifanelekileyo.
Ukhetha njani amayeza afanelekileyo kuwe?
Ukunika amayeza okudakumba akulula njengokungena evenkileni uze ukhethe into ekwishelufu. "Isigulane ngasinye sahlukile," utshilo uMichelle Riba, uprofesa wezifo zengqondo kwiYunivesithi yaseMichigan. "Ngoko ke awunakukhetha nje iyeza. Kufuneka ujonge yonke imbali yezonyango yesigulana, imbali yosapho, nazo zonke ezo zinto."
Yiyo loo nto ugqirha wakho eza kukubuza imibuzo emininzi ngaphambi kokuba akunike amayeza.
- Ngaba kukho umntu oye waba noxinzelelo kusapho lwakho? Ngawaphi amayeza awathathileyo? Ngaba aphucukile? Ndibuza le mibuzo kuba ukuba iyeza liyasebenza kumntu kusapho lwakho, kukho ithuba elihle lokuba liza kusebenza nakuwe.
- Ngaba unayo nayiphi na enye ingxaki yengqondo okanye yomzimba? Umzekelo, ukuba unesifo sokopha, ugqirha wakho akanakukunika amayeza abizwa ngokuba yi-SSRIs (Selective Serotonin Reuptake Inhibitors) kuba anokunyusa kancinci umngcipheko wokopha.
- Ngaba unesifo esifana neBipolar Disorder? Ukuba kunjalo, ayilocebo lilungileyo ukusebenzisa amayeza okudakumba kuphela. Kufuneka uqale ngesinye isizinzisi sengqondo kuqala.
Ugqirha uza kukubuza nangayiphi na eminye imithi osele uyisebenzisa. Oku kwenzelwa ukuthintela naluphi na unxibelelwano phakathi kwaloo mayeza. Ukuba ukhulelwe okanye uncancisa, abayi kukunika amayeza angakulungelanga ngelo xesha.
Wonke umntu wahlukile, ngoko ke lonke olu lwazi lubaluleke kakhulu kugqirha wakho ukuze akhethe unyango olukhuselekileyo olufanele imeko yakho.
Inkqubo yonyango: Masifunde kancinci kancinci
Emva kokuba uqalise amayeza amatsha, ugqirha wakho uza kukujonga rhoqo ukuze abone ukuba uqhuba njani na kwaye ukuba unayo nayiphi na imiphumo emibi. Kufana nokufunda njengoko uqhubeka.
Kudla ngokuthatha malunga neeveki ezi-6 ukuze iyeza elitsha lisebenze.Kungathatha ixesha. Ngoko ke kufuneka ube nomonde. Iziphumo ebezingalindelekanga zokuqala ziya kuphela kancinci kancinci ngokuhamba kwexesha.
Khawuthelekelele ukuba iimpawu zakho zingcono kancinci, kodwa azingcono ngokupheleleyo. Emva koko ugqirha angakwandisa umthamo weyeza kancinci. Okanye, akutshintshele kwelinye iyeza elikudidi olufanayo ukuze abone ukuba likufanele na.
Kodwa ukuba iyeza lokuqala alisebenzi, okanye ukuba libangela iziphumo ebezingalindelekanga (umzekelo, ukuba i-SSRI ibangela ukuphazamiseka kwesisu), ugqirha uya kukhetha elinye iyeza elivela kudidi olwahlukileyo ngokupheleleyo.
Ngamanye amaxesha, ukongeza elinye iyeza kumayeza osele uwasebenzisa kunokuphucula iziphumo. Umzekelo, ukongeza elinye iyeza lokulwa nesifo sengqondo lolunye ukhetho. Ezi zinokukunceda uzive ungcono ngokukhawuleza, kwiveki enye okanye ezimbini. Nangona kunjalo, kwelinye icala, zinokuba nemiphumo emibi embalwa kunee-SSRI okanye ii-SNRI.
Amayeza odwa awanelanga, indlela yokuphila nayo ibalulekile!
Ukunyanga ukudakumba akwahlukanga kangako kunokunyanga isifo esifana noxinzelelo lwegazi oluphezulu. Ngelixa usela amayeza oxinzelelo lwegazi oluphezulu, kufuneka ulawule ukutya kwakho, umthambo, kwaye unciphise ukutya ityuwa, akunjalo? Kunjalo nangoxinzelelo. Ukwenza utshintsho oluthile kwindlela ophila ngayo kunye namayeza kunokunceda kakhulu kwinkqubo yokuphiliswa.
Uphando luye lwabonisa nokuba olu tshintsho lwendlela yokuphila lubaluleke kangakanani kubantu abanesifo sokudakumba.
| Utshintsho kwindlela yokuphila | Kutheni oko kubalulekile? |
|---|---|
| Ukulala ngokwaneleyo | Kukho unxibelelwano olukhulu phakathi kokulala kunye nemood. Ukulala kamnandi ebusuku kuzisa ukuphumla engqondweni. |
| Ukutya okunempilo | Ukutya okutyebileyo kwimifuno neziqhamo, kunye nokutya okungenazo "izinto ezingafunekiyo" kunika amandla ingqondo nomzimba. |
| Ukuzilolonga rhoqo | Xa uzilolonga, ukhupha iihomoni zovuyo (ii-endorphins). Oku kufana neyeza lokudakumba lendalo. |
| Ukunciphisa uxinzelelo | Ungayizolisa ingqondo yakho ngezinto ezifana nokucamngca kunye neyoga. |
| Ukuzikhwebula kutywala nakwiziyobisi | Ezi zinto zenza uxinezeleko lube lubi ngakumbi kwaye aziboneleli ngesisombululo. |
| Ukuchitha ixesha nosapho kunye nabahlobo | Ukunxibelelana nabantu kunokunciphisa isizungu kunye nosizi. |
Ngaba uvavanyo lwemfuza lunokunceda?
Ewe, obu bubuchwepheshe obutsha. Izakhi zofuzo zakho zinokukunika izikhokelo zokufumana iyeza elifanelekileyo kuwe. Olu vavanyo, olwenziwe kwisampulu yamathe okanye igazi lakho, lunokunika ugqirha wakho umbono wokuba umzimba wakho uza kusabela njani kwiyeza elithile, okanye ukuba unokuba nemiphumo emibi evela kwiyeza elithile.
Kodwa ezi mvavanyo azinakuthi, "Eli liyeza eliza kusebenza kuwe nge-100%. Kwaye zingabiza kancinci. Ngoko ke ezi mvavanyo zihlala zenziwa kuphela kwizigulana ezizame amayeza amaninzi kodwa aziphumelelanga.
Musa ukunikezela! Hlala nonyango.
Ngokubanzi, kukho ithuba elimalunga ne-50% lokufumana iyeza elifanelekileyo okokuqala. Ukuba oko akusebenzi, kukho ithuba elimalunga ne-40% lokuba iyeza lesibini lisebenze. Oko kuthetha ukuba ayilocebo lilungileyo ukuyeka ukuzama.
Enyanisweni, izigulane ezili-9 kwezili-10 ezihlala zisenyangweni ixesha elingangonyaka ekugqibeleni zifumana uphuculo.
Ngamanye amaxesha, xa amayeza ambalwa engasebenzi, ugqirha uqala ukucinga kwakhona, ebuza, "Ngaba senze impazamo ekuxilongweni kwethu? Ngaba kukho into esiyiphosileyo?"
Ukuba ukudakumba kulukhuni kancinci, mhlawumbi lixesha lokucinga ngezinye iindlela zonyango.
- Ukukhuthazwa kweMagnetic okuThuthukisa ingqondo (i-TMS): Oku kusebenzisa amaza emagnethi ukuvuselela iiseli zemithambo-luvo ezingasebenziyo engqondweni.
- Unyango lwe-Electroconvulsive (ECT):Umsinga wombane ophantsi udlula engqondweni, nto leyo ebangela ukuba umntu axhuzule okwethutyana. Oku kubangela utshintsho lweekhemikhali engqondweni, nto leyo enokubangela ukuba abanye abantu baphile ngokukhawuleza.
- I-Ketamine: Eli yeza, elisetyenziswa njengeyeza lokubulala iintlungu, ngoku linikwa oogqirha ngenxa yokudakumba okukhulu okungaphenduliyo kunyango.
Eyona nto ibalulekileyo kukusebenza ngokubambisana nangokungafihlisiyo nogqirha wakho. Mxelele ngamava akho. Oko kuya kwandisa kakhulu amathuba akho okufumana unyango oluchanekileyo ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Unyango lokuqala lokudakumba olunikwayo lusenokungasebenzi kuwe. Yinto eqhelekileyo leyo, ungakhathazeki ngayo.
- Kuthatha ixesha ukufumana amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo kuwe. Umonde kunye nonxibelelwano oluvulekileyo nogqirha wakho zezona zinto zibalulekileyo.
- Musa ukoyika iziphumo ebezingalindelekanga emva kokuba uqalise amayeza. Thetha nogqirha wakho ngazo. Usenokukwazi ukukunika isisombululo.
- Kunye namayeza, ukwenza utshintsho kwindlela yokuphila efana nokulala kakuhle, ukutya okunempilo, kunye nokuzilolonga kunokunceda kakhulu kwinkqubo yokuphiliswa.
- Musa ukuyeka ukuthatha amayeza akho de ugqirha wakho akuxelele ukuba wenjenjalo. Ukudakumba sisifo esibuyela umva. Ke ngoko, kubalulekile ukuqhubeka nonyango lonke ixesha.
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