Ungenza njani ukuba unyango lwakho lokudakumba (MDD) luphumelele? Masithethe ngale nto

Ngaba ngamanye amaxesha uziva ulusizi, unesizungu, kwaye ukruqukile bubomi kangangokuba awukwazi ukubunyamezela? Ngaba ukhe uzive ufuna ukuyeka yonke into, ngokungathi ungumthwalo kubo bonke abantu? Awuwedwa kwezi mvakalelo. Le yinto abantu abaninzi abahlangabezana nayo. Kodwa eyona nto ibalulekileyo kukuba ungayoyisa le meko. Yiyo le nto sithetha ngayo namhlanje. Ukuchaneka, ukuphila nohlobo olunzima lokudakumba, imeko oogqirha abayibiza ngokuba yi-"Major Depression Disorder (MDD)``, imalunga nendlela yokusebenzisa unyango olufumanayo kwaye uphumelele ubomi bakho kwakhona.

Ngaba ukudakumba kukudana nje? Okanye kungaphezulu koko?

Okokuqala, masiyichaze kakuhle le nto. Uxinzelelo asikokuziva nje ulusizi. Lunzulu kakhulu kunoko. Ngamafutshane, uxinezeleko yimeko yezonyango ebangelwa kukutshintsha kweenkqubo zeekhemikhali engqondweni yethu . Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu, alunakulungiswa nje ngokululungisa.

Cinga ngako, kukho izithunywa zeekhemikhali engqondweni yethu ezibizwa ngokuba yi-"Neurotransmitters" ezilawula iimvakalelo ezifana nolonwabo nokuzola. Okwenzekayo xa uxinezelekile kukuba ulungelelwano lwala makhemikhali luyaphazamiseka. Yiyo loo nto iimpawu ezifana nokudakumba okunganyamezelekiyo, ukuphelelwa ngumdla kuyo nayiphi na into, ukungalali okanye ukulala kakhulu, ukuphelelwa ngumdla wokutya okanye ukutya kakhulu, iimvakalelo zokuba netyala, kunye nokungazithembi.

Iintsika ezi-4 ezibalulekileyo zonyango oluphumelelayo

Kuhambo oluya ekuchacheni kwingxaki yokudakumba, indibaniselwano yeendlela ezahlukeneyo zonyango idla ngokuba yeyona iphumelelayo. Masibize ezi "ziintsika zonyango." Ukuba uzigcina zomelele ezi ntsika zine, kuya kuba lula kakhulu ukuphumelela kweli dabi.

Ngoku masithethe ngenqaba nganye kwezi ngeenkcukacha ezithe vetshe.

1. Amayeza: Uncedo lwengqondo yakho

Abanye abantu banoloyiko olungeyomfuneko malunga namayeza okudakumba. Imibuzo efana nokuthi "Ngaba ndiza kuba likhoboka lale nto?" kunye "Ngaba kuya kufuneka ndiyithathe yonke imihla?" ifika engqondweni.

Inyani yile: Ii-antidepressants zisebenza ngokubuyisela ukungalingani kweekhemikhali engqondweni ebesithethe ngazo ngaphambili, kanye njengokuba amayeza eswekile esebenza ukulawula amanqanaba e-insulin.

• Iyeza elinye alisebenzi kuwo wonke umntu: Iyeza elisebenza kakuhle komnye umntu, njengeFluoxetine, lisenokungasebenzi kakuhle komnye umntu. Kungoko ke, kubalulekile ukuthetha nogqirha wakho ukuze ufumane iyeza kunye nomlinganiselo ofanele umzimba wakho kunye nesimo sakho .
• Musa ukulindela iziphumo ezikhawulezileyo: Eli yeza lingathatha iiveki ezi-2-4 nangaphezulu ukuba lisebenze, ngoko ke kufuneka ube nomonde kwaye uqhubeke ulisebenzisa.
• Ungaze uyeke ukuthatha amayeza akho wedwa: Nokuba uzive ungcono kancinci, ungayeki ukuwathatha ngaphandle kwengcebiso kagqirha wakho. Ukwenza njalo kunokubangela ukuba iimpawu zakho zibe mandundu.

2. Ingcebiso: Indawo yokukhulula umthwalo wengqondo

Nangona amayeza enokuyilungisa ikhemikhali yobuchopho, unyango/ingcebiso kubalulekile ekutshintsheni iindlela zokucinga ezingacacanga ezingqondweni zethu nendlela esijonga ngayo iingxaki.

Khawucinge ngendawo apho ungathetha ngayo nantoni na esengqondweni yakho, ngokuzithemba, ngaphandle kokugweba. Ingcebiso injalo. Xa uthetha nogqirha wengqondo, ingcali yezengqondo, okanye umcebisi ofanelekileyo, ungenza oku kulandelayo:

• Chonga iingxaki ezibangela ukudakumba kwakho.
• Funda ukuqaphela iindlela zokucinga ezimbi uze uzitshintshe zibe zezakhayo.
• Funda indlela yokusombulula iingxaki.

3. Izakhono Zokumelana Neemeko: Izixhobo ezisetyenziswa kwiimeko ezingxamisekileyo

Ubomi abusoloko bulula. Xa uphila noxinzelelo, kukho amaxesha apho uziva uxinezelekile, unomsindo, kwaye ulusizi. Kufuneka ube "nezixhobo" onokuzisebenzisa ngaloo maxesha. Ezi zizinto esizibiza ngokuba yi-'(Coping Skills)'.

• Ukuqaphela: Ukuziqhelanisa nokuba kule meko yangoku. Nokuba ngumthambo olula wokuphefumla ogxile ekuphefumleni kwakho unokwenza umahluko omkhulu.
• Ukucamngca: Zibekele ecaleni imizuzu eli-10-15 ngosuku ukuze uphumze ingqondo yakho.
• Ukubhala idayari: Ukubhala iimvakalelo zakho ephepheni kunokuba luncedo kakhulu.
• Into oyithanda kakhulu: Yenza into oyithandayo. Inokuba yinto elula njengokuzoba, ukutyala umthi, okanye ukumamela umculo.
• Ukuzilolonga okulula: Into efana nokuhambahamba okanye ukwenza i-yoga ivuselela ukuveliswa kweehomoni ze-happy emzimbeni wakho.

4. Inkqubo yenkxaso: Imvakalelo yokuba awuwedwa

Usapho lwakho kunye nabahlobo bakho obathembayo ngabona mthombo wamandla akho amakhulu kolu hambo. Thetha nabo ngokukhululekileyo ngeemvakalelo zakho kunye nemingeni ojongene nayo.

• Bavumele bakuncede: Kusenokuba nzima kuwe ukucela uncedo, kodwa khumbula, abo bakuthandayo bazimisele ukukunceda.
• Bafundise ngemeko yakho: Bancede baqonde ukuba yintoni ukudakumba kunye nendlela oziva ngayo. Oku kuya kwenza kube lula kubo ukukuxhasa.

Yintoni omawuyenze xa kukho imeko engxamisekileyo?

Ngamanye amaxesha iimvakalelo zinokuba nzima kakhulu. Usenokuba neengcinga zokuzilimaza okanye ukuphelisa ubomi bakho. Le yingxamiseko yezonyango. Akufuneki ube wedwa ngeli xesha.

• Thetha nomntu ngoko nangoko: Fowunela ilungu losapho okanye umhlobo omthembileyo umxelele indlela oziva ngayo.
• Yiya esibhedlele ngoko nangoko: Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane. Oogqirha nabasebenzi balapho baqeqeshwe ukukunceda.
• Ukuba usela kakhulu: Nangona oku kungacetyiswa, ukuba oku kuyenzeka, qhagamshelana neZiko loLwazi lweePoison kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko (inombolo yomnxeba 0112 686 143). Baza kukucebisa ngento omawuyenze.