Ngaba ngamanye amaxesha uziva ulusizi, unesizungu, kwaye ungenathemba kangangokuba awukwazi kwenza nto? Sonke siyaziva ezi mvakalelo. Kodwa ukuba ziyaqhubeka, kwaye ukuba zichaphazela imisebenzi yakho yemihla ngemihla ukuya kwinqanaba apho ungakwazi ukwenza nto, isenokuba yinto engaphezulu nje kokudakumba. Namhlanje siza kuthetha ngesinye sezi meko, iMajor Depression Disorder, kunye nento omawuyilindele xa ubona ugqirha ngenxa yaso.
Kutheni ndithunyelwa kwingcali yezempilo yengqondo?
Xa usiya kugqirha wosapho lwakho (uGqirha woNyango oluPhambili), uya kumamela ngononophelo iimpawu zakho, kwaye ukuba ukrokrela ukuba unokuba noxinzelelo, uya kukuthumela kumntu onolwazi kule ndawo. Njengokuba sinesifo sentliziyo, siya kugqirha wentliziyo.
Kusenokuba kukho ezininzi zezi ngcali:
- Iingcali zengqondo: Aba ngoogqirha abaqeqeshwe ngokukodwa ukunyanga iingxaki zempilo yengqondo. Banokuxilonga izifo, banike amayeza ukuba kuyimfuneko, baze bacebise nezinye iindlela zonyango.
- Ingcali okanye uMcebisi: Bakunceda ufumane izisombululo kwiingxaki zakho zengqondo ngencoko, oko kukuthi, nge-'Talk Therapy'.
Into ebalulekileyo kukuba, le ayiyonto ekufuneka uyilwe wedwa. Uphando lubonise ukuba abantu abasibhozo kwabalishumi banokulawula okanye banyange iimpawu zabo kwiiveki ezi-4 ukuya kwezi-6 kuphela ngonyango olufanelekileyo. Ngoko ke ungaze woyike ukucela uncedo.
Kwenzeka ntoni xa usiya kugqirha?
Intlanganiso yakho yokuqala nogqirha wengqondo okanye umcebisi ingathatha ixesha elingaphezulu kweyure . Kungenxa yokuba bafuna ukufumana umfanekiso opheleleyo wemeko yakho. Makhe sijonge imibuzo abaza kukubuza yona kunye nezinto abaza kuzenza ngeli xesha.
| Isihloko esixoxwayo | Kuthetha ukuthini oko kwaye kutheni kubalulekile? |
|---|---|
| Ukubuza imibuzo malunga nembali yezonyango | Ugqirha wakho uza kukubuza ngempilo yakho iyonke, imbali yezonyango zangaphambili, amayeza owasebenzisayo, kunye nembali yentsapho yezifo (ingakumbi izifo zengqondo). Olu lwazi luya kunceda ekuqinisekiseni ukuba kukho ezinye izinto ezinokuba negalelo kwimeko yakho. |
| Imbali Yengqondo Neemvakalelo | Le yeyona nxalenye ibalulekileyo. Uza kubuzwa ukuba unexesha elingakanani uziva ezi mvakalelo zosizi, ixhala, okanye uxinzelelo. Musa ukufihla nantoni na, thetha ngokukhululekileyo nangokunyanisekileyo. Qala kwasekuqaleni ukuba kuyimfuneko. Kwakhona thetha ngendlela ezi mvakalelo ezichaphazela ngayo ubomi bakho bemihla ngemihla (umsebenzi, ubomi bosapho, ubudlelwane nabahlobo). |
| Uvavanyo lwezeNgqondo | Ugqirha uza kukubuza ngazo naziphi na iimpawu onazo. Umzekelo, ukungalali kakuhle, ukungabi namdla wokutya, ukwehla okanye ukutyeba, kunye nobunzima bokugxila. Baza kukubuza nokuba ezi mpawu zinzima kangakanani, ziphakathi okanye zithambile kangakanani. |
| Ukuzalisa imibuzo | Usenokucelwa ukuba ugcwalise iphepha lemibuzo eliprintiweyo elinye okanye ngaphezulu ukuze uvavanye imeko yakho yengqondo. Ezi ziya kukunceda ufumane umfanekiso ochanekileyo weemvakalelo zakho kunye neempawu zakho. |
Yenziwa njani le nto yokuxilonga?
Esebenzisa lonke olu lwazi oluvela kuwe, ugqirha wakho uya kufumanisa ukuba imeko yakho injani kanye kanye. Badla ngokusebenzisa i-Diagnostic and Statistical Manual of Mental Disorders (DSM-5) ukwenza oku. Ngamafutshane, yincwadi yesikhokelo esetyenziswa ziingcali zempilo yengqondo kwihlabathi liphela ukufumanisa izifo zengqondo. Ukuxilongwa kwenziwa ngokujonga ukuba iimpawu zakho ziyahambelana na nemigangatho ekuyo.
Ungazilungiselela njani oku?
Ungenza nokulungiselela okuncinci ngaphambi kokuba uye kugqirha. Oku kuya kwenza izinto zibe lula kuwe nakugqirha.
- Bhala phantsi iimpawu zakho: Bhala phantsi yonke into oyivayo, njengotshintsho ebuthongweni, utshintsho kwiindlela zokutya, kunye neemvakalelo (usizi, umsindo, ukukhungatheka) kwincwadi yakho yemihla ngemihla.
- Bhala phantsi imibuzo: Bhala phantsi kwangaphambili into ofuna ukuyazi kugqirha, imibuzo onayo malunga nonyango, kunye nemibuzo onayo malunga namayeza. Ngale ndlela, awuyi kuyilibala nantoni na.
- Thetha inyani: Khumbula, ugqirha ukho ukukunceda. Ngoko ke musa ukufihla nantoni na okanye uxoke. Mxelele ngqo indlela ovakalelwa ngayo. Leyo yeyona ndlela ilungileyo yokufumana unyango olungcono kuwe.
Ukudakumba akubobuthathaka, yimeko enokulawulwa kakuhle ngonyango. Kungoko ke, kubaluleke kakhulu ukuthatha amanyathelo afanelekileyo nokufuna iingcebiso zonyango.
Umyalezo Wokuya Ekhaya
- Ingxaki yokudakumba enkulu yimeko enokunyangeka. Ungaze woyike okanye ube neentloni ukucela uncedo.
- Ukuba ugqirha wakho wosapho ukuthumele kwingcali yezempilo yengqondo, kukunika unyango olufanelekileyo nolona lufanelekileyo.
- Xa ubona ugqirha wakho, thetha inyaniso ngokupheleleyo kwaye uthethe ngokukhululekileyo ngeemvakalelo zakho, iimpawu kunye nembali yakho yezonyango.
- Unyango lunokukunceda uphile ngokukhawuleza. Ngoko ke ungalahli ithemba. Thetha nogqirha wakho uze wenze isicwangciso sonyango esilungele wena.
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