Ngaba nawe uziva udiniwe? Masithethe ngokudakumba.

Kuqhelekile ukuba uzive ulusizi kwaye uxhalabile ngamanye amaxesha. Kodwa ngamanye amaxesha, ukuba olu sizi nokungabi namdla kuqhubeka kangangeeveki, kunokuba yinto engaphezulu nje kokuba lusizi oluqhelekileyo. Namhlanje siza kuthetha ngemeko enjalo, oko kukuthi, ukudakumba, okanye njengoko abantu abaninzi beyibiza njalo, "Ukudakumba". Le yingongoma eqhelekileyo phakathi kwabantu abaninzi, kodwa ayixoxwa ngayo ngokwenene.

Yintoni kanye kanye ingcinezelo?

Ngamafutshane, ukudakumba yimeko echaphazela imo yakho, "ingxaki yemood" njengoko oogqirha beyibiza njalo. Kule meko, uhlala uziva ulusizi, uphoxekile, kwaye ungenathemba. Ungaphelelwa ngumdla wokwenza izinto obukade uzonwabela. Khawuthelekelele, awusenawo umnqweno wokubukela imuvi, ukudibana nomhlobo, okanye ukufunda incwadi. Akunjalo nje kuphela, kodwa inokuchaphazela kakhulu indlela ocinga ngayo, okhumbula ngayo izinto, otya ngayo, nolala ngayo ebusuku.

Kuqhelekile ukuziva ulusizi kwaye udandathekile ngamaxesha anzima ebomini, njengaxa ulahlekelwa ngumsebenzi, ulahlekelwe ngumntu omthandayo, okanye ujongene nengxaki enkulu. Yindalo yomntu. Kodwa uxinezeleko yinto eyahlukileyo ngokupheleleyo. Yimvakalelo ehlala ihleli yosizi ehlala ubuncinane iiveki ezimbini, kwaye ihamba nezinye iimpawu ezininzi.

Kukho iintlobo ezahlukeneyo zoxinzelelo. Thina oogqirha sikubiza ngokuba yi-"Clinical depression" okanye "major depression disorder (MDD)", edla ngokubizwa ngokuba yi-"depression". Olu lolona hlobo loxinzelelo lunzima noluqhelekileyo kuluntu.

Into ebalulekileyo kukuba ukuba ayinyangwa, ukudakumba kunokuba mandundu, kuhlale ixesha elide, kwaye kube nefuthe elikhulu ebomini bakho. Kwezinye iimeko ezinzima, usenokuba neengcinga zokuzenzakalisa okanye ukuphelisa ubomi bakho. Kodwa iindaba ezimnandi zezokuba ngonyango olufanelekileyo, ezi mpawu zinokulawulwa kwaye zilawulwe kakhulu. Ngoko ke akukho nto yokoyika okanye yokuhlazeka.

Ziziphi iintlobo eziphambili zoxinzelelo?

Ngokwe-American Psychiatric Association's classification (DSM-5), kukho iintlobo ezahlukeneyo zoxinzelelo. Makhe sijonge ezona ziphambili, size sizame ukuziqonda ngokulula:

• Uxinzelelo lwezonyango / isifo sokudakumba esikhulu (MDD): Kule meko, uziva ulusizi ngendlela enganyamezelekiyo, ungenathemba, kwaye ungento yanto kangangeentsuku ezininzi, ubuncinane iiveki ezimbini. Kunye noku, unokuba neempawu ezifana neengxaki zokulala (ukungalali okanye ukulala kakhulu), ukuphelelwa ngumdla kwizinto obukade uzonwabela, utshintsho olukhulu ekutyeni (ukwanda okanye ukuncipha), utshintsho lobunzima, ukudinwa, kunye nobunzima bokugxila. Olu lolona hlobo lunzima noluqhelekileyo lokudakumba.
• Isifo sokudakumba esingapheliyo (PDD):Le yimeko apho uxinezeleko oluncinci okanye oluphakathi luhlala khona ubuncinane iminyaka emibini. Iimpawu azikho nzima njengezo zesifo sokudakumba esikhulu, kodwa zinokuba yingozi ebomini ngenxa yobude bazo bexesha elide. Oku kwakubizwa ngokuba yi-dysthymia ngaphambili.
• Ingxaki yokungakwazi ukulawula iimvakalelo (DMDD): Le yimeko ebonakala kubantwana abancinci. Badla ngokuba nomsindo oqatha, baphelelwe ngumsindo ngenxa yeengxaki ezincinci, kwaye badla ngokuba nomsindo oqatha. Iimpawu zihlala ziqala ngaphambi kokuba bafikelele kwiminyaka eli-10.
• Ingxaki yokungaphumli kakuhle ngaphambi kokuya exesheni (PMDD): Le yimeko echaphazela abafazi. Kunye neempawu ze-PMS eziqhelekileyo, kukwakho neempawu zengqondo ezinzima ezifana nomsindo omkhulu, ixhala, ukucaphuka, okanye ukudakumba. Nangona ezi mpawu ziphela kwiintsuku ezimbalwa emva kokuba kuqalile ukuya exesheni, ngamanye amaxesha zinokuba nzima kangangokuba ziphazamise imisebenzi yemihla ngemihla.
• Ingxaki yokudakumba ngenxa yesinye isifo: Ezinye izifo zomzimba zinokubangela ukudakumba ngokubangela utshintsho lweehomoni kunye neekhemikhali emzimbeni. Umzekelo, i-hypothyroidism (i-thyroid engasebenzi kakuhle), isifo sentliziyo, isifo sikaParkinson, umhlaza, kunye neemeko ezingapheliyo zeentlungu. Ukunyanga imeko engaphantsi komzimba kudla ngokunceda ngokudakumba.

Ukongeza, kukho iintlobo ezithile ze-"major depression disorder":

• Isifo sokudakumba sexesha lonyaka (i-SAD): Esi sikwaluhlobo lwe-`(isifo sokudakumba esikhulu)`. Sibonakala ngakumbi ngamaxesha athile onyaka, umzekelo, ngexesha lokubanda nelemvula (kwilizwe lethu, sinokuchaphazela abanye abantu ngexesha lemvula), size sinyamalale ngexesha lemvula nelomileyo.
• Uxinzelelo lwangaphambi kokuzalwa kunye noxinzelelo lwasemva kokuzalwa: Uxinzelelo oluvela ngexesha lokukhulelwa lubizwa ngokuba yi-"Prenatal depression." Uxinzelelo oluvela kwiiveki ezine emva kokuzalwa lubizwa ngokuba yi-"Postpartum depression." Le yingxaki echaphazela oomama abaninzi, kodwa akuthethwa ngayo. Oogqirha babiza zombini ezi ngxaki ngokuthi "i-major depression disorder (MDD) xa umntu eqala ukukhulelwa."
• Uxinzelelo olungaqhelekanga: Iimpawu zolu hlobo zahlukile kancinci kuxinzelelo "oluqhelekileyo". Umahluko ophambili kukuba xa kwenzeka into elungileyo, okanye umntu ethetha into entle, imood iyaphucuka okwethutyana (reactivity yemood). Kodwa ulonwabo alunyuki. Ezinye iimpawu ziquka ukwanda komnqweno wokutya (ingakumbi iicarbohydrates), ukulala ngaphezu kwemfuneko, ukuziva unzima emilenzeni, kunye nokoyika ukwaliwa ngabanye (ukungathandwa).

Ingongoma ebalulekileyo:Abantu abanesifo sengqondo esibizwa ngokuba yi-bipolar disorder banokufumana amaxesha okudakumba, kunye namaxesha okusebenza kakhulu, uvuyo, kunye ne-mania, okanye i-hypomania. Ke ngoko, kubalulekile ukuba unyango lukwazi ukwahlula phakathi kwezi meko.

Ngubani ochaphazeleka kakhulu luxinzelelo?

Enyanisweni, ukudakumba kunokuchaphazela nabani na . Kunokuchaphazela abantwana, ulutsha, abantu abadala, amadoda, abafazi, kunye nabo bonke abantu. Akunamsebenzi ukuba imeko yakho yentlalo, imeko yakho yezoqoqosho, okanye imfundo yakho injani.

Nangona kunjalo, kukho izinto ezithile ezinokubangela umngcipheko onokunyusa umngcipheko wakho wokuba nokudakumba. Umzekelo, ukudakumba kuxhaphake kakhulu kubantu abanezi meko zilandelayo:

• Izifo eziwohloza kancinci kancinci inkqubo yemithambo-luvo, ezifana nesifo sika-Alzheimer kunye nesifo sika-Parkinson.
• Istroke.
• 'Isifo se-multiple sclerosis'.
• Izifo zokuxhuzula ezifana nesifo sokuwa.
• Umhlaza.
• Ukuwohloka kwe-macular.
• Intlungu engapheliyo (umz., iintlungu zomqolo ezingapheliyo, iintlungu zamalungu).

Ixhaphake kangakanani ingcinezelo?

Uxinzelelo luyinto eqhelekileyo kakhulu. Ngokutsho kweWorld Health Organisation, izigidi zabantu kwihlabathi liphela zinengxaki yoxinzelelo. Ezinye izifundo zibonisa ukuba umntu omnye kwabathandathu abadala uza kuba nengxaki yoxinzelelo ngaxa lithile ebomini bakhe.

Nangona kunjalo, iingcali zikholelwa ukuba la manani aphantsi kunokuba enjalo kuba abantu abaninzi bayathandabuza ukuthetha ngeengxaki zabo zempilo yengqondo, abafuni ingcebiso yezonyango kwiimpawu zokudakumba, kwaye abafumani kuxilongwa. Le meko inokubonwa eSri Lanka kwinqanaba elikhulu okanye elincinci. Mhlawumbi umntu omaziyo, okanye umntu kusapho lwakho, ukhe waba namava afanayo, kodwa kusenokwenzeka ukuba akathethi ngawo.

Zithini iimpawu zokudakumba?

Iimpawu zoxinzelelo zingahluka kancinci ngokuxhomekeke kuhlobo. Zinokwahluka ukusuka koluncinci ukuya kolunzima. Ayinguye wonke umntu oza kuhlangabezana nazo zonke ezi mpawu. Ngokubanzi, unokufumana enye okanye ezingaphezulu kwezi zilandelayo:

• Ukuziva ungonwabanga kakhulu, ukuphelelwa lithemba, ukungabi nanto, okanye ukukhathazeka. Abantwana abancinci kunye nolutsha olukwishumi elivisayo oluxinezelekileyo banokubonakalisa umsindo, ukucaphuka, kunye nobundlobongela ngaphezu kosizi.
• Ukulahlekelwa ngumdla okanye ulonwabo kwizinto ebezisoloko zimnandi (umz. izinto ozithandayo, ukuchitha ixesha nabahlobo, ukumamela umculo).
• Ukucaphuka msinya, ukucaphuka, nokuphelelwa ngumonde.
• Ukutya okungaphezulu kokufanelekileyo okanye ukuphelelwa ngumdla wokutya ngokupheleleyo. Oku kunokukhokelela ekunyukeni okanye ekulahlekelweni bubunzima ngequbuliso.
• Iingxaki zokulala: Ukungalali, ukozela kakhulu emini, okanye ukulala kakhulu (hypersomnia).
• Ukudinwa kukuziva ungenawo amandla, ukuziva udiniwe ngalo lonke ixesha. Ungaziva udiniwe kakhulu nasemva kokuba wenze umsebenzi omncinci.
• Ubunzima bokugxila, ukwenza izigqibo, nokukhumbula izinto. Kungavakala ngathi intloko yakho igqunywe yinkungu.
• Ukungakhululeki emzimbeni: Izinto ezifana neentloko ezibuhlungu, iintlungu zesisu, iintlungu zemisipha, okanye ukungasebenzi kakuhle ngokwesondo okuza ngaphandle kwesizathu esicacileyo.
• Ukuziva unetyala ngawe, uzive ungento yanto.
• Iingcinga ezihlala zihleli ngokufa, ukuzenzakalisa, okanye ukuzibulala.

Kubaluleke kakhulu: Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, nceda ungagcini kuwe. Akubonakalisi ubuthathaka, kukukhalela uncedo. Fowunela abahlobo baseSri Lanka (iinombolo zefowuni: 0112692909, 0112682535) okanye kwiNational Mental Health Helpline 1926. Bakulungele ukukuphulaphula nokukunceda. Okanye uye kwisebe likaxakeka lesibhedlele elikufutshane ngoko nangoko.

Zithini izizathu zokudakumba?

Abaphandi abakayazi kakuhle ukuba yintoni unobangela omnye wokudakumba. Kodwa okwangoku kuyavunywa ukuba kukho izinto ezininzi ezibangela le meko. Nazi:

• Ikhemistri yobuchopho: Ukungalingani kwiikhemikhali ezikwingqondo yethu ezibizwa ngokuba zii-neurotransmitters (ezifana ne-serotonin, i-dopamine, kunye ne-norepinephrine) yeyona nto ibangela uxinzelelo olukhulu. Ezi zinto zinceda ekulawuleni izinto ezifana neemvakalelo zethu, ukulala, kunye nomdla wokutya. Kufana nokungasebenzi kakuhle kwiswitshi okanye kwisekethe elawula iimvakalelo zethu.
• I-genetics: Ukuba umntu kusapho lwakho (nokuba ngumzali, umntakwenu okanye umntwana) unesifo sokudakumba, unokuba nesifo sokudakumba kancinci kunomntu oqhelekileyo. Oku kuthetha ukuba kunokubakho isifo sokudakumba. Nangona kunjalo, kubalulekile ukukhumbula ukuba isifo sokudakumba sinokuvela ngaphandle kwembali yosapho.
• Iziganeko zobomi ezibangela uxinezeleko: Uxinezeleko lunokubangelwa ngamava anzima afana nokulahlekelwa ngesiquphe ngumntu omthandayo, ingozi enkulu, ukuxhatshazwa ngokwesondo okanye ngokwasemzimbeni, uqhawulo-mtshato, ukulahlekelwa ngumsebenzi, iingxaki zemali, ukuba wedwa, ukuhlala wedwa, kunye nokungabikho kwenkxaso. Ngamanye amaxesha, uthotho lweengxaki ezincinci lunokudibana lubangele le meko.
• Iimeko zonyango: Ezinye izifo zomzimba ezingapheliyo zinokubangela uxinezeleko. Umzekelo, isifo se-thyroid, isifo sentliziyo, isifo seswekile, isifo sikaParkinson, umhlaza, kunye neentlungu ezingapheliyo. Ukungonwabi emzimbeni, utshintsho kwindlela yokuphila, kunye noxinzelelo oluhambisana nezi zifo lunokubangela uxinezeleko.
• Ukusetyenziswa kwamayeza kunye neziyobisi:Ukudakumba kunokuba yimpembelelo embi yamayeza athile (umz., amanye amayeza oxinzelelo lwegazi oluphezulu, iihomoni). Kwakhona, ukusetyenziswa kotywala nezinye iziyobisi yimbangela enkulu yokudakumba okanye kwenza ukudakumba okukhoyo kube mandundu.

Ungayixilonga njani i-depression? (Ukuxilongwa)

Ukudakumba kuchongwa ngugqirha ofanelekileyo, ugqirha wengqondo, okanye ingcali yezengqondo. Baza kukubuza umbuzo oneenkcukacha malunga neempawu zakho. Oku kuquka ukuba zeziphi iimpawu onazo, ukuba zikho ixesha elingakanani, kunye nendlela ezichaphazela ngayo ubomi bakho bemihla ngemihla. Baza kukubuza nangembali yosapho lwakho yokugula ngengqondo, imbali yakho yezonyango, kunye namayeza owasebenzisayo.

Ukuze kufunyaniswe ukuba unesifo sokudakumba, kufuneka ube neempawu ezintlanu okanye ngaphezulu kwezi zingasentla, ngesiqhelo yonke imihla, ubuncinane iiveki ezimbini. Kwaye iimpawu kufuneka ziphazamise kakhulu iinkalo zakho zentlalo, zomsebenzi, okanye ezinye iinkalo ezibalulekileyo zobomi.

Ugqirha wakho unokuyalela iimvavanyo zonyango, ezifana novavanyo lwegazi, ukuze kuqinisekiswe ukuba iimpawu zakho zokudakumba zibangelwa yenye imeko yomzimba engabonakaliyo (umz. iingxaki ze-thyroid, ukungabikho kweevithamini).

Iphathwa njani i-depression?

Ukudakumba sisifo sengqondo esinyangekayo. Enyanisweni, inani elikhulu labantu abafuna unyango, phakathi kwama-80% nama-90%, basabela kakuhle kunyango baze baphile. Ngoko ke, musa ukucinga ukuba, "Oku akusayi kuze kube ngcono."

Kukho iindlela ezahlukeneyo zonyango, kwaye kudla ngokusetyenziswa indibaniselwano enye okanye ezingaphezulu kwezi:

• Unyango lwengqondo: Oku kukwabizwa ngokuba lunyango lokuthetha. Oku kuquka ukuthetha nengcali yezempilo yengqondo (ingcali yezengqondo, ingcali yezengqondo) malunga neengxaki zakho, iimvakalelo zakho, kunye neengcinga zakho. Ingcali yakho yezengqondo iya kukunceda uchonge kwaye utshintshe iimvakalelo ezingalunganga, iindlela zokucinga, kunye nokuziphatha, kwaye ufumane iindlela ezingcono zokujongana neengxaki zakho. Kukho iintlobo ezininzi ze-psychotherapy. Unyango lwezengqondo (i-CBT) kunye noNyango lwezeNtlalontle (i-IPT) zezona zimbini zezona zisetyenziswa kakhulu. Ngamanye amaxesha, kufuneka unyango lwexesha elifutshane kuphela (iiseshoni ezimbalwa). Kwabanye, unyango lunokuqhubeka iinyanga okanye iminyaka.
• Amayeza: Amayeza asetyenziswa ngugqirha abizwa ngokuba zii-antidepressants anceda ekulungiseni ukungalingani kweekhemikhali engqondweni okubangela ukudakumba. Kukho iintlobo ezahlukeneyo ze-antidepressants (umz., ii-SSRI, ii-SNRI, ii-TCA). Ugqirha wakho uza kukhetha elona lisebenza kakuhle kuwe kwaye lineziphumo ezimbalwa ebezingalindelekanga. La mayeza awasebenzi ngoko nangoko; kungathatha iiveki ezininzi.Kwakhona, ezinye izidambisi-ntlungu zinokuba neziphumo ebezingalindelekanga (ezifana nokozela, isiyezi, isisu esibuhlungu), kodwa ezi zinto zihlala ziphela ngokuhamba kwexesha. Ukuba azipheli, okanye ukuba azinyamezeleki, thetha nogqirha wakho. Ungaze uyeke ukuthatha amayeza akho okanye utshintshe umthamo ngaphandle kwengcebiso kagqirha wakho.
• Amayeza ancedisayo: La ngamayeza angasetyenziswa kunye okanye ukongeza kumayeza aqhelekileyo aseNtshona. Kubantu abanexinzelelo oluncinci okanye iimpawu ezingapheliyo, unyango olufana ne-acupuncture, i-massage, i-hypnosis, kunye ne-biofeedback lunokubonelela ngoncedo oluthile. Nangona kunjalo, kubalulekile ukuthetha nogqirha ngaphambi kokuba usebenzise ezi zinto endaweni yonyango oluqhelekileyo.
• Unyango lokuvuselela ubuchopho: Olu nyango lunokunceda abantu abanesifo soxinzelelo olukhulu okanye uxinzelelo oluhamba ne-psychosis abangakhange basabele kakuhle kwezinye iindlela zonyango. Imizekelo ibandakanya unyango lwe-electroconvulsive (ECT), i-transcranial magnetic stimulation (TMS), kunye ne-vagus nerve stimulation (VNS). Ezi zenziwa phantsi kweliso lengcali esibhedlele.

Ukongeza, kukho izinto onokuzenza ekhaya, ngokutshintsha indlela ophila ngayo, ukunciphisa iimpawu zokudakumba nokunceda kwinkqubo yokuphiliswa:

• Ukuzilolonga rhoqo: Nantoni na ukusuka ekuhambeni, ekubalekeni, ekuqubheni, ekudaniseni, njl. Ukuzilolonga kukhupha iikhemikhali engqondweni eziphucula imeko yengqondo.
• Lala kakuhle ngokwaneleyo (kungabi kancinci kakhulu, kungabi kakhulu). Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
• Yitya ukutya okunempilo nokunokulinganisela. Yitya imifuno emininzi, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo. Nciphisa ukutya okuneswekile, amafutha, kunye nokutya okucutshungulweyo kangangoko unako.
• Zikhwebule ngokupheleleyo etywaleni nakwiziyobisi. Utywala sisithako esonyusa uxinzelelo kwaye siphazamisane nokusebenza kakuhle kwemithi yokudakumba.
• Chitha ixesha nabantu obathandayo, obakhathaleleyo, nabakuxhasayo. Musa ukuba wedwa.
• Zibandakanye kwizinto ozithandayo ezikuzisela uvuyo neziphumzayo ingqondo yakho.
• Ziqhelise iindlela zokulawula uxinzelelo: izinto ezifana nokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu.

Ithini ingxelo yokudakumba kwangaphambili?

Imbonakalo yoxinzelelo, oko kukuthi, uhlobo kunye nexesha lokuchacha, inokwahluka kumntu nomntu. Kuxhomekeke kwizinto ezininzi:

• Ubunzima kunye nohlobo lokudakumba.
• Nokuba yinto yexeshana (umz. ebangelwe sisiganeko) okanye yexesha elide.
• Nokuba bafumene unyango olufanelekileyo okanye akunjalo, kwaye baluqale ngokukhawuleza kangakanani unyango.
• Nokuba unezinye izifo zengqondo (umz. ixhala), izifo zomzimba, okanye iimeko ezihambisanayo ezifana nokusetyenziswa gwenxa kweziyobisi.

Iindaba ezimnandi zezokuba xa uxilongwa ngokufanelekileyo kwaye unyangwa ngokufanelekileyo, uninzi lwabantu abanesifo sokudakumba banokuphila ubomi obusempilweni, obanelisayo, nobuqhelekileyo. Nangona kunjalo, nokuba emva konyango, abanye abantu banokubuyela umva. Ke ngoko, kubalulekile ukufuna iingcebiso zonyango kwangethuba ukuba uziva ukuba iimpawu zakho ziqala ukubuya.

Ukudakumba ukuba akunyangwa:

• Isenokuba mandundu, kwaye iimpawu zingaba mandundu.
• Ezinye iingxaki zempilo, ezifana ne-dementia, zinokunyusa umngcipheko wokufumana izifo ezifana ne-dementia.
• Ingenza iingxaki zempilo zibe mandundu ngakumbi, ezifana nesifo seswekile okanye iintlungu ezingapheliyo.
• Ingachaphazela yonke into ebomini, kuquka ubudlelwane bomntu, umsebenzi kunye nemfundo.
• Ekugqibeleni, kunokukhokelela ekuzilimazeni okanye ekufeni.

Ukudakumba kunye nezinye izifo zengqondo zichongiwe njengesizathu esiphambili sokuzibulala eSri Lanka. Ngoko ke , ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, nceda ungakutyesheli oko. Funa uncedo lobuchwephesha ngokukhawuleza. Fowunela uSumithrayo (0112692909, 0112682535) okanye umnxeba weSizwe wezeMpilo yeNgqondo 1926. Okanye uye kwigumbi likaxakeka lesibhedlele esikufutshane.

Ngaba ukudakumba kungathintelwa?

Nangona ukudakumba kungenakuthintelwa rhoqo, kukho izinto onokuzenza ukunciphisa umngcipheko wakho nokunceda ukugcina impilo yakho yengqondo iqinile:

• Ukugcina ubuthongo obusempilweni (iiyure ezisi-7-8 ngosuku).
• Ukusebenzisa iindlela ezisempilweni zokulawula uxinzelelo. Umzekelo, ukuthetha nomntu othembekileyo ngaphandle kokugcina iingxaki ngaphakathi, ukuzilolonga ukuphefumla, ukucamngca.
• Zibandakanye kwimisebenzi yokuzinyamekela efana nokuzilolonga rhoqo, ukucamngca, kunye neyoga. Zinike ixesha lezinto ezikuzisela uvuyo.
• Gcina ubudlelwane obuhle phakathi kwabantu. Gcina ubudlelwane obuhle phakathi kosapho nabahlobo.
• Ziphephe utywala neziyobisi.

Ukuba ukhe waba noxinzelelo ngaphambili, kusenokwenzeka ukuba uphinde ube nalo. Ngoko ke, kwangoko nje xa uqala ukubona iimpawu zoxinzelelo, musa ukulinda nje ukuba luphele, kodwa fumana uncedo ngokukhawuleza.

Ufanele uye nini kugqirha malunga nokudakumba?

Ukuba unezinye zeempawu zokudakumba ezikhankanyiweyo kweli nqaku kangangeeveki ezingaphezu kwezimbini, kwaye ukuba ezi mpawu zichaphazela ubomi bakho bemihla ngemihla, umsebenzi, okanye ubudlelwane, bona ugqirha okanye umcebisi wezempilo yengqondo ngokukhawuleza.Banokukunika uxilongo oluchanekileyo baze bakunike iingcebiso zonyango olufanelekileyo kuwe.

Ukuba uqalile unyango lokudakumba kwaye kubonakala ngathi alusebenzi, okanye unemiphumo emibi engathandekiyo ongenakukwazi ukuyinyamezela, ungoyiki ukuthetha nogqirha wakho. Usenokukwazi ukutshintsha uhlobo okanye umthamo wamayeza akho, okanye acebise isicwangciso sonyango esahlukileyo.

Okokugqibela, khumbula (Umyalezo Wokuya Ekhaya)

Ukudakumba sisifo esiqhelekileyo nesinokuba sibi kakhulu esichaphazela izigidi zabantu minyaka le. Nabani na unokudakumba, nokuba akukho sizathu sicacileyo. Asikobuthathaka okanye uphawu. Yimeko yezonyango efuna unyango.

Iindaba ezimnandi zezokuba ukudakumba yimeko enokunyangeka. Ukuba uneempawu zokudakumba, ungoyiki, ungabi nantloni, kwaye ungabi nantlungu wedwa. Thetha nogqirha wakho okanye umntu omthembayo. Okukhona ufuna uncedo ngokukhawuleza, kokukhona ungaphola ngokukhawuleza kwaye wonwabele ubomi bakho kwakhona. Musa ukulwa le mpi wedwa, baninzi abantu abanokukunceda kwaye bakuphulaphule.

Uxinzelelo , impilo yengqondo, usizi, ixhala, unyango, iimpawu