Ngezinye iintsuku uziva wonwabile kakhulu, uchulumancile, kwaye unamandla. Kodwa ngezinye iintsuku uziva uphantsi kangangokuba awukwazi nokuvuka ebhedini kwaye ungabi namdla kwinto ethile. Ngaba unengxaki yokuziva uxinezelekile ngolu hlobo? Oku kusenokuba yinxalenye yesifo sengqondo esibizwa ngokuba yi-bipolar disorder . Namhlanje siza kuthetha ngexesha elimnyama lesi sifo esibizwa ngokuba yi-depression, kunye nento onokuyenza ukuze uphume kuso.
Zithini iimpawu zokudakumba okubangelwa yi-bipolar?
Isiganeko sokudakumba kwisifo se-bipolar singaphezulu nje kokuva usizi. Yimeko apho ubomi bakho bunokuma khona kangangeentsuku, kwaneeveki. Ngeli xesha, unokufumana izinto ezinje:
Into ebalulekileyo kukuba ezi mpawu azipheli nje emva kosuku olunye okanye ezimbini. Ngokwesiqhelo, ezi mvakalelo zihlala ubuncinane iiveki ezimbini, nto leyo ebangela ukuba umntu abe nexhala.
Masiziqonde ngokucacileyo ezi mpawu kwitheyibhile engezantsi.
| Uphawu | Kalula nje... |
|---|---|
| Usizi, ixhala, okanye ukungabi nanto | Usenokuziva ulusizi kwaye unzima ngaphandle kwesizathu. Usenokuziva ungenanto kwaye ungenazo naziphi na iimvakalelo. |
| Ubuthathaka | Umzimba wam uziva ungenabomi. Ndiziva ndidiniwe kakhulu nokuba ndenza into encinci. |
| Ukungakwazi ukonwabela nantoni na | Izinto endandizithanda ngaphambili (ukumamela ingoma, ukubukela imuvi, ukuthetha nomhlobo) ngoku zivakala ngathi azinantsingiselo. |
| Utshintsho ebuthongweni | Nokuba ulala kangakanani na, kuvakala ngathi akwanelanga, okanye awukwazi ukulala ebusuku uhlale uphaphile kude kuse. |
| Utshintsho kwindlela yokutya | Usenokunciphisa umzimba ngenxa yokuba unomdla wokutya, okanye usenokutya kakhulu uze utyebe. |
| Iingxaki zengqalelo kunye nenkumbulo | Kunzima ukugxila kuyo nayiphi na into. Izinto ziyalibaleka lula. Ukwenza izigqibo kuba nzima kakhulu. |
| Iingcinga ezimbi ngobomi | Uziva ungento yanto ngawe nangobomi bakho. Usenokuba neengcinga zokuzibulala okanye zokufa. |
Usenokuba nezinye okanye zonke ezi mpawu. Ngamanye amaxesha, umntu unokuziva enamandla kakhulu ngexesha elinye xa eziva edakumbile. Yiyo loo nto inzima ingxaki ye -bipolar disorder.
Izinto onokuzenza xa uxinezelekile
Okokuqala, khumbula ukuba awuwedwa kweli xesha linzima. Zininzi izinto onokuzenza ukuze uphumelele kule meko.
1. Landela isicwangciso sonyango ngokuchanekileyo.
Le yeyona nto ibalulekileyo nebalulekileyo . Ukulandela isicwangciso sonyango esinikwa ngugqirha wakho kunokwenza umahluko omkhulu. Esi sicwangciso sidla ngokuquka izinto ezimbini.
- Amayeza: Ugqirha wakho unokukunika amayeza ahlukeneyo okukunceda uzinzise imeko yakho. Umzekelo, unganikwa izinto ezizinzisa imeko yakho, amayeza okudakumba, kunye namayeza okulwa nesifo sengqondo. Ungaze uqale, uyeke, okanye utshintshe umthamo walo naliphi na iyeza ngaphandle kokubonisana nogqirha wakho kuqala.
- Unyango Lokuthetha: Le inokuba yindlela entle yokulawula uxinzelelo lwakho kunye nokuchonga iimpawu kwangethuba. Ngokukodwa, i-Cognitive Behavioral Therapy (CBT) ikufundisa indlela yokujongana neengcinga ezimbi eziza nokudakumba.
2. Utshintsho kwindlela yokuphila
Kunye nonyango, unokufumana isiqabu esikhulu kwezi mpawu onokuzifaka kubomi bakho bemihla ngemihla.
- Utywala kunyeZiphephe ngokupheleleyo iziyobisi . Ezi zingenza imeko yakho ibe mandundu kwaye ziphazamise ukusebenza kakuhle kwamayeza owasebenzisayo.
- Yenza ucwangciso lwakho rhoqo. Zama ukulala, ukuvuka, ukuzilolonga, kunye nokusela amayeza akho ngexesha elifanayo yonke imihla. Oku kuya kunceda ukugcina umzimba nengqondo yakho zilungelelene.
- Musa ukwenza izigqibo ezibalulekileyo ebomini bakho ngelixa udandathekile. Eli asiloxesha lokwenza izigqibo ezinkulu, njengokuyeka umsebenzi okanye ukuphelisa ubudlelwane. Ukuba kuyimfuneko, thetha nogqirha wakho malunga nokuthatha ikhefu emsebenzini ukuba awukwazi.
- Cela uncedo kwilungu losapho okanye kumhlobo othembekileyo. Banokukunceda ngezinto ezifana nokuthatha amayeza akho ngexesha kwaye bakukhumbuze ukuba ubone ugqirha wakho.
Yintoni omawuyenze xa kukho imeko engxamisekileyo?
Ukuba ucinga kakhulu ngokuzilimaza okanye ukuzibulala, yingxaki enkulu leyo. Fumana uncedo ngokukhawuleza. Musa ukuba wedwa ngeli xesha.
| Yintoni omawuyenze ngoko nangoko ukuba uneengcinga zokuzibulala | |
|---|---|
| Xelela umntu ngoko nangoko. | Xelela umntu omthembayo (ilungu losapho, umhlobo) ngale nto onokukunceda. |
| Fowunela ugqirha. | Thetha nogqirha wakho onyangayo okanye ingcali yezempilo yengqondo ngokukhawuleza. |
| Yiya kwi-ETU | Yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane, apho uza kunikwa khona inkxaso yezonyango neyengqondo efunekayo. |
| Fowunela iinombolo zoncedo | Isebenza eSri LankaFowunela umnxeba woncedo we-CCCline ku-1926. Bakulungele ukukuphulaphula nokukukhokela. |
Indlela yokubona nokuthintela ukudakumba?
Akukho ndlela imiselweyo yesigaba sokudakumba kunye nesokudandatheka sesifo se-bipolar. Kodwa ngokuhamba kwexesha, uya kukwazi ukubona izinto ezibangela utshintsho kwimo yakho kunye neempawu zokulumkisa kwangaphambili ukuba kuza isiganeko sokudakumba. Ukuba uzibamba kwangethuba, unokuthintela isiganeko esikhulu sokudakumba.
- Gcina itshati yeMood: Bhala phantsi indlela oziva ngayo yonke imihla, ubuthongo bakho, amayeza owasebenzisayo, kunye nemisebenzi oyenzayo. Oku kuya kukunceda uchonge iindlela zakho zeemvakalelo.
- Qaphela iimpawu zokuqala: Ukudinwa kunye nokungalali zisenokuba ziimpawu zokuqala zoxinzelelo. Ziqaphele ezi.
- Fumana uncedo kwabanye: Cela usapho lwakho, abahlobo abasondeleyo, kunye nogqirha ukuba bajonge utshintsho kwindlela oziphatha ngayo. Basenokubona izinto ongazibonanga wena.
- Musa ukuyeka unyango nokuba uzive ungcono: Qhubeka nonyango oluchazwe ngugqirha wakho, nokuba ziintsuku ozive ungcono ngazo. Le yeyona ndlela ilungileyo yokuthintela ukubuyela kwesi sifo kwakhona.
- Nciphisa uxinzelelo: Yitya ukutya okunesondlo, uzilolonge rhoqo , kwaye uziqhelise ukucamngca kunye neyoga ukuze uzole ingqondo yakho.
Umyalezo Wokuya Ekhaya
- Isifo se-bipolar sisifo esinokunyangeka. Ngonyango olufanelekileyo, ungaphila ubomi obuqhelekileyo nobonwabisayo.
- Kubalulekile ukulandela isicwangciso sonyango sikagqirha wakho ngokuchanekileyo. Ungaze utshintshe okanye uyeke amayeza akho wedwa.
- Ukugcina itshati yeemvakalelo kunokukunceda ubone iimpawu zokuqala zokudakumba kwaye ukwazi ukuzilawula ngaphambi kokuba ziqhubeke.
- Ukuba uneengcinga zokuzenzakalisa, yingxamiseko leyo. Yiya kwicandelo lezonyango ezingxamisekileyo lesibhedlele elikufutshane (ETU) ngoko nangoko okanye utsalele umnxeba kumnxeba woncedo onjengo-1926. Musa ukubandezeleka wedwa.
- Cela inkxaso kusapho lwakho nakubahlobo bakho. Khumbula ukuba awuwedwa kolu hambo.
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