Njengoko uphola kwintlungu yokudakumba, ngaba uziva ngathi ezo mvakalelo zimnyama ziyabuyela ebomini bakho? Ndiyaqonda ukuba zinokukukhathaza kwaye zikutyhafise kangakanani. Kodwa eyona nto ibalulekileyo ekufuneka uyazi kukuba oku akusiyongxaki yakho okanye ubuthathaka bakho. Ukudakumba yimeko enokwenzeka ngaphezu kwesinye ebomini bakho. Ngoko ke ungakhathazeki, awuwedwa. Makhe sijonge ngakumbi le meko nendlela yokujongana nayo.
Uyazi njani ukuba uxinezeleko lubuya nini? (iimpawu zokuqala)
Iimpawu zoxinzelelo zingahluka kakhulu kumntu nomntu. Cinga ngexesha lokugqibela uziva udandathekile. Leyo yindlela engcono yokuchonga iimpawu zakho zokuqala. Ungabuza nosapho lwakho nabahlobo bakho, "Ngaba kukho into eyahlukileyo oyibonileyo kutshanje?"
Khumbula, ukuba uziva ulusizi kwaye udandathekile kangangeeveki ezingaphezu kwezimbini kwaye oko kuchaphazela imisebenzi yakho yemihla ngemihla, kusenokuba kukubuyela umva koxinzelelo.
Ezi zezinye zeempawu eziqhelekileyo zokuqala.
| Udidi lweempawu | Izinto ezinokuviwa |
|---|---|
| Utshintsho lwengqondo | Ukuva ubuhlungu okanye umsindo ngalo lonke ixesha. Ukuphelelwa ngumdla kwizinto obukade uzonwabela. Ukuva ngathi iimvakalelo zakho "azilunganga." |
| Utshintsho lomzimba | Ukudinwa. Utshintsho olutsha kwindlela yokulala okanye iindlela zokutya (nokuba kukulala kakhulu/ukungalali ngokwaneleyo, ukutya kakhulu/ukungafuni ukutya). Iintlungu ezingachazekiyo emzimbeni. |
Ukuba uhlangabezana nezi mpawu, nceda ungazityesheli. Eyona nto ingcono onokuyenza kukuthetha nogqirha wakho wosapho, ugqirha wengqondo, okanye ingcali yezonyango ngokukhawuleza kwaye uqale unyango kwakhona.
Ngaba ukudakumba kungathintelwa ukuba kuphinde kwenzeke?
Ewe, ngandlela ithile singazama ukuthintela oku. Eyona ndlela ilungileyo yokwenza oko kukuzinyamekela kakuhle. Ngamafutshane , ukuzinyamekela .
- Sela amayeza akho njengoko uyalelwe: Nokuba uzive uphilile, sela amayeza ugqirha wakho awakunike wona njengoko uyalelwe, ixesha lonke. Oku kubaluleke kakhulu.
- Yiya kunyango: Ungaphoswa ziintlanganiso zakho zonyango.
- Lala kakuhle: Ukulala ngokwaneleyo kubalulekile kwimpilo yengqondo.
- Ukuzilolonga: Yenza umthambo yonke imihla. Nokuba uhamba nje kakuhle kwanele.
- Yitya kakuhle: Yitya ukutya okunesondlo.
- Ziphephe utywala neziyobisi: Ezi zingenza uxinezeleko lube mandundu.
- Nciphisa uxinzelelo: Lawula uxinzelelo ngezinto ezifana nokucamngca, i-yoga, ukubhala iijenali, kunye nokumamela iingoma ozithandayo.
Ngamanye amaxesha izinto ezifana neengxaki zomsebenzi okanye iingxabano zosapho zinokuba zizinto ezibangela ukuba uxinezeleko lwakho luphinde luvele. Ukuba uza kwenza utshintsho olukhulu, njengomsebenzi omtsha, qaphela loo nto. Ngeli xesha, zinike ixesha lokuphumla wenze into oyithandayo. Kwakhona, ungaze ungathandabuzi ukucela uncedo kubahlobo, kusapho, nakwiqela lakho lonyango.
Ziziphi iindlela zonyango zokudakumba okuphindaphindeneyo?
Ukuze uthintele ukuba uxinezeleko lungaphindi lubuye okanye lube mandundu, ngokuqinisekileyo udinga uncedo lweengcali zonyango. Kukho iindlela ezahlukeneyo zonyango, ngamanye amaxesha ezisetyenziswa kunye.
Unyango ngamayeza (Amayeza okudakumba)
Ugqirha wakho angakunika amayeza okudakumba. Ukuba sele uwasebenzisa amayeza, banokukwazi ukulungisa umthamo okanye bakutshintshele kwenye iyeza.
| Uhlobo lweziyobisi (igama lesiNgesi) | Ingcaciso elula |
|---|---|
| IiSelective Serotonin Reuptake Inhibitors (SSRIs) | Luhlobo lwamayeza asetyenziswa kakhulu ngoku kwaye alunazo iziphumo ebezingalindelekanga ezininzi. |
| I-Serotonin kunye ne-Norepinephrine Reuptake Inhibitors (ii-SNRI) | Uhlobo lweyeza elichaphazela iikhemikhali ezininzi zobuchopho. |
| IiTricyclics kunye neeMAOIs | La ngamayeza amadala. Nangona esasebenza, ukusetyenziswa kwawo kulinganiselwe ngenxa yenani elikhulu leziphumo ebezingalindelekanga. |
Ngamanye amaxesha, ugqirha wakho unokudibanisa la mayeza kunye namanye amayeza (umz., izinto ezizinzisa imeko).
Unyango lwengqondo
Sikwabiza oku ngokuthi "lunyango lokuthetha." Kukunceda uqonde iingxaki zakho, ingakumbi iingxaki ezintsha eziye zanegalelo ekuphindeni kwakho uxinezeleko. Iindlela ezimbini ezisetyenziswa kakhulu zezi:
- Unyango Lokuziphatha Ngendlela Efanelekileyo (i-CBT): Oku kukufundisa ukuchonga iingcinga ezimbi kunye neendlela zokuziphatha ezibangela ukudakumba kwakho kwaye uzithathele indawo ngeengcinga kunye nezenzo ezisempilweni nezingokoqobo.
- Unyango Lokusebenzisana Kwabantu (IPT): Olu nyango lukunceda ukusombulula ubudlelwane obunzima nabanye, obunokuba negalelo ekudandathekeni kwakho.
Ezinye iindlela zonyango
Ukuba ukudandatheka kukhulu, kusongela ubomi, okanye akuphenduli kumayeza, oogqirha banokucebisa ezinye iindlela zonyango.
- Unyango lwe-Electroconvulsive (ECT): Oku kwenziwa phantsi kwe-anesthesia eqhelekileyo. Kucingelwa ukuba kunceda ukutshintsha ukusebenza kwengqondo nokuphucula ukusebenza kakuhle kwamalungu engqondo alawula iimvakalelo.
- Ezinye iindlela zonyango zokuvuselela ubuchopho: I-Vagus Nerve Stimulation (VNS) kunye ne-Repetitive Transcranial Magnetic Stimulation (rTMS) nazo ziyasetyenziswa.
Ungazinceda njani?
Ngelixa ufumana unyango, kukho izinto onokuzenza ukuze uzincede. Ukudakumba asinto "onokuyilibala nje," kodwa ungathatha amanyathelo okuphucula indlela oziva ngayo kunye nendlela ozibona ngayo izinto.
Eyona nto ibalulekileyo kukulindela ukuba imeko yakho iya kuphucuka kancinci kancinci, kungekhona ngaxeshanye. Umonde ubaluleke kakhulu.
Nazi ezinye izinto ezinokukunceda:
- Yiba ngumntu okhutheleyo, qhelisela umzimba.
- Zama ukwenza into obuyithanda ngaphambili. Yiya kubukela imuvi, uye kumdlalo wezemidlalo.
- Zibekele iinjongo ezincinci onokuziphumeza. Yahlulahlula imisebenzi emikhulu ibe ziinxalenye ezincinci, uyibeke phambili, kwaye wenze kuphela oko unako ukukwenza ngaphandle kokuziva ucinezelekile.
- Zama ukuchitha ixesha nabanye abantu.Thetha nomhlobo okanye isalamane sakho osithembileyo ngento ekukhathazayo. Musa ukuba wedwa, vumela abanye bakuncede.
- Libazisa ukwenza izigqibo ezinkulu ezifana nomtshato, uqhawulo-mtshato, okanye ukutshintsha imisebenzi ude uzive ukhululekile. Ngaphambi kokuba wenze izigqibo ezinjalo, thetha nomntu okwaziyo kakuhle kwaye onokukunika uluvo olungakhethi cala.
- Iingcinga ezimbi ziyinxalenye yoxinzelelo. Khumbula, njengoko uxinzelelo lwakho luphucuka ngonyango, iingcinga ezilungileyo ziya kuthatha indawo yazo.
Umyalezo Wokuya Ekhaya
- Ukubuyela umva kuyinto eqhelekileyo. Akungobuthathaka okanye ukoyiswa kwakho.
- Qaphela iimpawu zokuqala zokubuyela kwimeko yesiqhelo (usizi, ukudinwa, utshintsho ebuthongweni/ekutyeni).
- Ukuba ufumana ezi mpawu, musa ukuchitha ixesha kwaye ubone ugqirha wakho ngoko nangoko.
- Ukusela amayeza amiselweyo kanye njengoko kubhaliwe, ukuya kwingcebiso, kunye nokugcina indlela yokuphila esempilweni (ukulala, ukuzilolonga, ukutya ukutya okunempilo) kunceda kakhulu ekuthinteleni ukubuyela kwesi sifo kwakhona.
- Awuwedwa. Ukucela uncedo luphawu lwamandla.
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