Kuqhelekile ukuziva ulusizi, unesizungu, kwaye ungenathemba ngamanye amaxesha ebomini bethu. Kuqhelekile ukuziva usoyika kwaye uxhalabile ngamanye amaxesha afana naxa uvavanyo lusondela okanye xa kufuneka uye kudliwanondlebe. Kodwa ukuba ezi mvakalelo zosizi kunye noxinzelelo zihlala zikhona engqondweni yakho, kwaye ukuba zinzima kangangokuba ziphazamisana nemisebenzi yakho yemihla ngemihla kunye nobudlelwane, isenokuba yimeko ekufuneka siyixhalabele kancinci. Ezi zisenokuba ziimpawu zeemeko zempilo yengqondo ezibizwa ngokuba kukudandatheka okanye ukuxhalaba. Zombini ezi ziimeko ezinokunyangwa. Makhe sibone ukuba zithini ezi zimbini, yintoni umahluko kunye nokufana phakathi kwazo.
Ngoko ke yintoni le ngxaki yokudakumba?
Ngamafutshane, ukudakumba yimeko echaphazela iimvakalelo zakho, iimvakalelo kunye nokuziphatha kwakho. Ukuba unesifo sokudakumba, ungaziva ulusizi ngalo lonke ixesha, ungabi namandla okwenza nantoni na, kwaye uphelelwe ngumdla kwizinto obukade uzonwabela.
Ngokubanzi, ukuze kufunyaniswe ukudakumba, umntu kufuneka abe nenye yezi mpawu zilandelayo kangangeeveki ezingaphezu kwezimbini, uninzi lwexesha, kwaye ugqirha kufuneka aqinisekise ukuba ezi mpawu azibangelwa yenye imeko yezonyango, njengengxaki ye-thyroid.
| Iimpawu eziphambili zoxinzelelo | Ukuchaza ngokulula... |
|---|---|
| Usizi oluhlala luhleli kunye nokuphelelwa lithemba | Ukuziva ulusizi, ungenanto, okanye ungenakunceda ngaphandle kwesizathu esithile. |
| Ukulahlekelwa ngumdla | Inyani yokuba andifuni ukwenza izinto nezinto endizithandayo endandizithanda ngoku. |
| Ubuthathaka | Ukuziva udiniwe ngalo lonke ixesha, ngokungathi udiniwe kukwenza neyona nto incinci. |
| Utshintsho kwindlela yokutya | Ukwanda okanye ukuncipha okukhulu komnqweno wokutya, okubangela ukwanda okanye ukwehla kobunzima. |
| Iingxaki zokulala | Nokuba ulele kakhulu, ungalali konke konke, okanye uvuke phakathi. |
| Ubunzima bokuziqhelanisa | Ubunzima bokugxila, ukwenza izigqibo, nokukhumbula izinto. |
| Iingcinga zokuzilimaza | Iingcinga zokuzilimaza okanye ukuphelisa ubomi ngenxa yokuphoxeka bubomi. |
Kulungile, yintoni ke ixhala?
Uloyiko kunye nexhala ziyinxalenye yobomi bethu. Kodwa ukuba ezi mvakalelo azilawuleki, okanye ukuba zivela rhoqo ngaphandle kwesizathu esicacileyo, oko kusenokuba luphawu lwesifo sokuxhalaba.
Ngaba uhlala uvakalelwa ngolu hlobo?
- Ndiziva ndinomthwalo omkhulu entliziyweni yam, ndixhalabile ngayo yonke into.
- Ndiba nomsindo ngokukhawuleza kwaye andinalo uxolo lwengqondo.
- Izinto ezifana nokungcangcazela, ukubila, kunye nokungcangcazela ziyenzeka.
- Baziva ngathi abakwazi ukuzibamba.
Ngaba kukho iintlobo ezahlukeneyo zoxinzelelo? (Iintlobo zoxinzelelo)
Ewe, kukho iintlobo ezininzi eziphambili zeengxaki zokuxhalaba.
- Ingxaki Yokuxhalaba Okuqhelekileyo: Oku kubonakala ngokuxhalaba okugqithisileyo rhoqo ngezinto ezahlukeneyo zobomi bemihla ngemihla (umsebenzi, imali, usapho).
- Ingxaki Yokuxhalaba Ngokwentlalo: Iimvakalelo zoloyiko olukhulu kunye neentloni kwiimeko zentlalo, kwiindawo apho kukho abanye abantu.
- Ingxaki Yokuxhalaba: Uloyiko olukhawulezileyo nolunamandla oluvela ngequbuliso ngaphandle kwesizathu esicacileyo. Iimpawu zingabandakanya iintlungu zesifuba, ukubetha kwentliziyo ngokukhawuleza, kunye nobunzima bokuphefumla. Ezi sizibiza ngokuba yi-"Panic Attacks".
- Uloyiko: Uloyiko olugqithisileyo nolungaqhelekanga ngento ethile okanye imeko ethile, njengokuphakama, izilwanyana, izigcawu, okanye iinaliti.
- Ingxaki Yokuxhalaba Ngokugqithisileyo (OCD): Ukuxhalaba ngokugqithisileyo ziingcinga ezingafunekiyo ezikwenza uphindaphinde izinto ezithile (ii-compulsions). Umzekelo, ukuhlamba izandla zakho ngokuphindaphindiweyo kuba ucinga ukuba izandla zakho zingcolile.
- Ingxaki yoXinzelelo emva kwengozi (PTSD):Imeko eyenzeka emva kwesiganeko esibuhlungu (umz., ingozi enkulu, intlekele yendalo). Oku kungabandakanya ukuphinda-phinda izinto ezenzekayo kunye nokuphepha izinto ezinxulumene nesiganeko.
Yintoni umahluko omkhulu kunye nolwalamano phakathi kwezi zimbini?
Umahluko ophambili ziimpawu. Ukudakumba ngokusisiseko yimvakalelo engapheliyo yosizi, ukuphelelwa ngumdla, kunye nokungabi namandla. Ngamanye amaxesha kukho iingcinga zokuzilimaza. Ukuxhalaba ngokusisiseko luloyiko olungenakulawuleka kunye nokukhathazeka.
Kodwa kukho unxibelelwano oluqinileyo phakathi kwezi zimbini. Zombini ezi meko zinokwenzeka kumntu omnye ngaxeshanye. Enyanisweni, malunga nama-60% abantu abanexhala nabo bafumana iimpawu zokudakumba, kwaye malunga nama-60% abantu abanexhala nabo bafumana iimpawu zokudakumba. Esinye isifo sinokwenza iimpawu zenye zibe zimbi kakhulu.
Khumbula, ezi meko zimbini zinokwenzeka kunye. Enye ingenza iimpawu zenye zibe zimbi ngakumbi. Ngoko ke kubalulekile ukuthetha nogqirha wakho ngazo zonke iimpawu zakho.
Izazinzulu zikholelwa ukuba zombini ezi meko zinokubangelwa zizinto ezifanayo zemfuza okanye i-chemistry yengqondo. Kwakhona, uxinzelelo kunye nokulimala okwenzeka ebuntwaneni okanye kamva ebomini kunokubangela ukukhula kwezi meko zombini.
Iphathwa njani ingcinezelo kunye noxinzelelo?
Xa ezi meko zimbini zisebenza kunye, ukuxilongwa kunye nonyango ngamanye amaxesha kunokuba nzima kancinci. Yiyo loo nto kubalulekile ukuxelela ugqirha wakho ngazo zonke iimpawu zakho, nokuba zincinci kangakanani na.
Kukho iindlela ezimbini eziphambili ezisetyenziswayo kunyango: unyango lokuthetha kunye namayeza. Ngamanye amaxesha zombini zisetyenziswa kunye.
Unyango lokuThetha/Ingcebiso
Oku kuquka ukuthetha nomcebisi okanye ugqirha wengqondo ofanelekileyo malunga neengxaki zakho kunye nokunika isikhokelo sokutshintsha indlela ocinga ngayo kunye neendlela oziphethe ngayo. Kukho iindlela ezahlukeneyo zokwenza oku.
- Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Le yindlela edumileyo nesebenzayo. Ikufundisa indlela yokuchonga nokutshintsha iipatheni zengcinga ezimbi ezibangela ukudakumba okanye ixhala lakho.
- Unyango lokusebenzisana nabantu: Oku kunceda ukuphucula ubudlelwane bakho nabantu kunye nendlela onxibelelana ngayo nabanye.
- Unyango Lokusombulula Iingxaki: Uphuhlisa izakhono zokujongana neengxaki zobomi kunye nokulawula iimpawu.
Amayeza
Ngokuxhomekeke kwiimpawu zakho, ugqirha wakho unokukunika amayeza asebenzayo kokubini ukudakumba kunye nokuxhalaba. Amayeza asetyenziswa kakhulu zii-selective serotonin reuptake inhibitors (SSRIs) kunye nee-selective serotonin reuptake inhibitors (SNRIs).Usenokungaziboni iziphumo kwangoko xa uqala ukusebenzisa eli yeza. Kudla ngokuthatha iiveki okanye iinyanga ezimbalwa ngaphambi kokuba uzive iingenelo. Kwakhona, kungathatha ixesha ukufumana iyeza elifanelekileyo kunye nomlinganiselo ofanelekileyo kuwe. Ke ngoko, kubaluleke kakhulu ukulandela imiyalelo kagqirha wakho ngokuchanekileyo kwaye ube nomonde.
Ungalibali ukuxelela ugqirha wakho ngamanye amayeza, iivithamini, i-Ayurvedic, okanye iimveliso zemifuno ozisebenzisayo, kuba zinokuchaphazela unyango lwakho.
Zeziphi iinguqu ezinokwenziwa kwindlela yokuphila?
Kunye nonyango, utshintsho oluncinci kwindlela ophila ngayo lunokwenza umahluko omkhulu.
- Ukuzilolonga: Yenza into efana nokuhamba, ukubaleka, okanye ukudada ubuncinane imizuzu engama-30 yonke imihla. Ukuzilolonga kufana neyeza lendalo elinokuphucula indlela ovakalelwa ngayo.
- Iindlela zokuzola ingqondo yakho: Zama izinto ezifana neyoga, ukucamngca, kunye nokuzilolonga ngokuphefumla nzulu. Nokuba yimizuzu emi-5 kuphela ngosuku yokucamngca inokunceda ukunciphisa ixhala lakho.
- Ukutya okulungileyo: Yitya ukutya okunesondlo. Faka imifuno, iziqhamo, amandongomane, kunye nentlanzi engakumbi ekutyeni kwakho. Nciphisa ukutya kwakho iswekile, ukutya okunamafutha amaninzi, ukutya okucutshungulweyo, utywala, kunye ne-caffeine.
- Inkxaso: Ukuthetha ngeengxaki zakho nomhlobo okanye ilungu losapho oluthembekileyo kunokuba luncedo kakhulu. Kungathuthuzela nokwazi ukuba awuwedwa.
Kwimeko kaxakeka: Ukuba wena okanye umntu omaziyo uneengcinga zokuzenzakalisa, nceda ungabi wedwa. Yiya kwiCandelo loNgxamiseko lesibhedlele esikufutshane (i-ETU) ngoko nangoko. Okanye, fowunela abahlobo baseSri Lanka (0112692909) okanye inombolo yoncedo yeNational Institute of Mental Health (NIMH) engu-1926. Basoloko bekulungele ukukunceda.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba uzive ulusizi okanye usoyika ngamanye amaxesha. Kodwa ukuba ezo mvakalelo ziyaqhubeka kwaye ziphazamisana nobomi bakho, ungathandabuzi ukucela uncedo.
- Nangona ukudakumba kunye nokuxhalaba ziimeko ezimbini ezahlukeneyo, zombini zinokwenzeka kunye.
- Ezi ayizobuthathaka, kodwa ziimeko ezinokunyangwa.
- Ukuthetha ngokunyanisekileyo nogqirha wakho ngazo zonke iimpawu zakho kubalulekile ukuze ufumane unyango olufanelekileyo.
- Ukongeza kumayeza, umthambo, ukutya ukutya okunempilo, kunye nokuthetha nabantu abakuxhasayo kunokukunika isiqabu esikhulu.
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