Ngaba wakha waziva ulusizi kwaye unesizungu kangangokuba uzive ngathi ukruqukile yinto yonke, awufuni kwenza nto, kwaye awunakuzinceda konke konke? Oku kuyinto eqhelekileyo kubafazi abaninzi. Kodwa ukuba le mvakalelo iyaqhubeka kangangeentsuku okanye iiveki, inokuba yinto engaphezulu nje kosizi oluqhelekileyo. Namhlanje siza kuthetha ngesihloko abantu abaninzi abangafuni ukuthetha ngaso, kodwa sonke ekufuneka siqaphele. Loo nto yingxaki yokudakumba, imeko eqhelekileyo phakathi kwabasetyhini.
Yintoni kanye kanye ingcinezelo?
Ngamafutshane, ukudakumba akupheleli nje ekukhathazekeni. Ngokwezonyango, sikubiza ngokuba yi-"Clinical Depression". Sisifo sengqondo esinzulu. Oko kukuthi, yimeko echaphazela iimvakalelo zakho, iingcinga zakho, kunye nemisebenzi yemihla ngemihla kwaye ifuna unyango. Asikobuthathaka bakho, kwaye asiyonto oyicingayo.
Le meko ingakwenza uzive ulusizi, ungenathemba, ungenakunceda, kwaye ungento yanto. Ngamanye amaxesha iimpawu zinokuba zincinci. Ziquka ukuphelelwa ngumdla emsebenzini, ukuphelelwa ngumdla wokutya, ukungakwazi ukulala, ukungabi nantloni, kunye nokudinwa rhoqo. Kodwa kwabanye abantu, le meko inokuba mandundu ngakumbi.
Zithini iimpawu zokudakumba kwabasetyhini?
Ayingabo bonke abantu abanesifo sokudakumba abafumana iimpawu ezifanayo. Kodwa kukho ezinye eziqhelekileyo. Makhe sijonge ukuba zeziphi. Ukuba unezinye zezi mpawu kangangeeveki ezingaphezu kwezimbini, kubalulekile ukubona ugqirha.
| Uhlobo oluneempawu | Inkcazo |
|---|---|
| Iimpawu zengqondo | Ukuziva ulusizi, uxhalabile, okanye ungenanto ngalo lonke ixesha. Ukulahlekelwa ngumdla kwizinto obukade uzonwabela (kuquka nesondo). Ukuziva ungaphumli, ucaphuka msinya, okanye ulila ngokungeyomfuneko. Ukuziva unetyala, ungento yanto, okanye ungenakunceda. |
| Utshintsho kwindlela yokulala nokutya | Ukulala kakhulu okanye ukungalali ngokwaneleyo, ukuvuka kwangethuba kusasa. Ukulahlekelwa ngumdla wokutya nobunzima, okanye ukutya kakhulu nokunyuka kobunzima. |
| Utshintsho lomzimba nolwemisebenzi | Ukuphelelwa ngamandla, ukuziva udiniwe ngalo lonke ixesha, ukusebenza kancinci. Ubunzima bokugxila, ukukhumbula izinto, okanye ukwenza izigqibo. |
| Ezinye iimpawu ezinzulu | Iingcinga zokufa okanye ukuzibulala okanye ukuzama ukuzibulala. Iimpawu zomzimba ezingaphucukiyo nangona kukho unyango (iintloko ezibuhlungu, iingxaki zokugaya ukutya, iintlungu ezingapheliyo). |
Kubalulekile: Iingcinga zokuzibulala zizinto ezinzulu kakhulu. Ukuba wena okanye umntu omaziyo uvakalelwa zezi mvakalelo, yazisa ugqirha okufutshane nawe ngoko nangoko, umntu omdala omthembileyo, okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele.
Kutheni abafazi benamathuba amaninzi okubandezeleka yingxaki yokudakumba kunamadoda?
Lo ngumbuzo obuzwa ngabantu abaninzi. Izifundo zibonise ukuba abafazi banamathuba aphindwe kabini okuba noxinzelelo kunamadoda. Isizathu esiphambili soku kukutshintsha kweehomoni okwenzeka ebomini bomfazi.
Cinga ukuba umzimba wentombazana utshintsha kakhulu iihomoni ngexesha lokufikisa , ukukhulelwa , emva kokuzalwa , ukuphuphuma kwesisu , kunye nokuya exesheni . Olu tshintsho lweehomoni lunokuchaphazela ikhemistri yengqondo kwaye lukhokelele kuxinzelelo.
Ukongeza, uxinzelelo lwengqondo, usizi, nomsindo obangelwa zizifo ezibizwa ngokuba yi-"PMS - Premenstrual Syndrome" kunye ne-"PMDD - Premenstrual Dysphoric Disorder" ezenzeka ngaphambi kokuya exesheni inyanga nenyanga nazo zinxulumene noku.
Ezinye izinto ezonyusa umngcipheko wabasetyhini wokudakumba
Asikuko nje iihomoni, kodwa nezinye izinto ezininzi ezichaphazela oku.
- Omnye umntu kusapho unesifo sokudakumba okanye ezinye izifo zengqondo.
- Ukulahlekelwa ngabazali emncinci.
- Ukuxhatshazwa ngokwasemzimbeni okanye ngokwesondo usengumntwana.
- Uxinzelelo olugqithisileyo oluvela ekuphatheni umsebenzi kunye nemisebenzi yabantwana yodwa.
- Imiba yentlalo efana nokulahlekelwa ngumsebenzi, iingxaki zobudlelwane bomtshato, kunye noqhawulo-mtshato.
- Ukulahlekelwa okanye ukuzikhwebula kwabo bebekunceda.
- Ukusetyenziswa kwamayeza athile.
Amanqanaba ahlukeneyo okudakumba kunye nonyango
Uxinzelelo aluchaphazeli wonke umntu ngendlela efanayo. Lunokuzibonakalisa ngeendlela ezahlukeneyo ngamaxesha ahlukeneyo ebomini bomfazi.
Ukudakumba ngexesha lokukhulelwa nasemva kokubeleka
Nangona ukukhulelwa kufanele ukuba lixesha lolonwabo, ukudakumba kusenokubakho ngeli xesha. Oku kunokubangelwa zizinto ezifana nokudakumba kwangaphambili, ukukhulelwa usemncinci, ukuba wedwa, kunye nokungabikho kwenkxaso evela kumyeni wakho nakusapho. Ukudakumba okunganyangwanga ngexesha lokukhulelwa kunokuchaphazela umama nomntwana.
Uxinzelelo emva kokubeletha yinto efunyanwa ngoomama abaninzi. Lubangelwa kukudinwa kakhulu kunye notshintsho lweehomoni ezenzeka emva kokuba nomntwana. Lunzima ngakumbi kunosizi oluqhelekileyo lwexeshana olubizwa ngokuba yi "Baby Blues". Ngamaxesha anje, kubalulekile ukufuna inkxaso kumyeni wakho, kusapho, nakwingcebiso yezonyango.
Ukuya exesheni kunye nokudakumba
Xa ukuyeka ukuya exesheni kwenzeka ngasekupheleni kweminyaka engama-40 okanye ekuqaleni kweminyaka engama-50, ukwehla kwamanqanaba e-estrogen kubangela utshintsho oluninzi emzimbeni nasengqondweni. Iimvakalelo zomsindo, usizi, kunye nokuxhalaba zixhaphakile ngeli xesha.
Akukho nyango lwale nto? Senza ntoni?
Ewe ikhona! Eyona nto ilungileyo kukuba, ukudakumba yimeko enokunyangeka . Akufuneki woyike okanye ube neentloni ukuthetha ngayo.
1. Bona ugqirha: Inyathelo lokuqala nelibalulekileyo kukubona ugqirha wosapho lwakho nize nithethe ngale nto. Angaxilonga imeko yakho aze akuthumele kugqirha wengqondo ukuba kuyimfuneko.
2. Amayeza okudakumba: Amayeza anikwe ngugqirha anokulungisa ukungalingani kweekhemikhali engqondweni aze alawule iimpawu. La mayeza asenokungasebenzi kwangoko emva kokuba uwaqalile. Angathatha iiveki ezimbalwa ukuqala ukusebenza. Ungaze uyeke ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha wakho.
3. Unyango lwengqondo: Oku kukwabizwa ngokuba yi "talk therapy." Ukuthetha ngeengxaki zakho kunye neemvakalelo zakho nogqirha wengqondo okanye umcebisi kunokuba luncedo kakhulu. Kunokukunceda utshintshe indlela ocinga ngayo kwaye ufunde indlela yokujongana neengxaki zakho.
4. Utshintsho kwindlela yokuphila:
- Ukuzilolonga: Ukwenza umthambo olula njengokuhamba ubuncinane imizuzu engama-30 yonke imihla kunokunika isiqabu esikhulu engqondweni.
- Ukutya okunesondlo: Ukutya ukutya okunesondlo kulungele umzimba nengqondo.
- Lala ngokwaneleyo: Zama ukulala kamnandi ebusuku.
- Unxibelelwano nabantu: Chitha ixesha nabahlobo bakho kunye nosapho. Yabelana ngeengxaki zakho nomntu omthembayo.
Xa unyanga ukudakumba ngexesha lokukhulelwa okanye ngexesha lokuncancisa, ugqirha wakho uza kukucebisa ngonyango olungcono olungazukuchaphazela umntwana. Ngoko ke ungoyiki ukuthetha ngako.
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka, sisifo esifuna unyango.
- Oku kuxhaphake kakhulu phakathi kwabasetyhini ngenxa yotshintsho lweehomoni, uxinzelelo lwentlalo, njl. Qonda ukuba awuwedwa.
- Wakuba nje uqaphela iimpawu, musa ukuba neentloni okanye ukoyika, kodwa bonana nogqirha wakho (ugqirha).
- Ukudakumba kunokulawulwa ngempumelelo ngamayeza, unyango lwengqondo, kunye nendlela yokuphila enempilo.
- Baninzi abantu abanokukunceda. Ukucela uncedo luphawu lwamandla.
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