Usenokuba ubusoloko unengxaki yokudakumba ixesha elide. Usenokuba ubuya kugqirha kwaye usela amayeza amiselweyo, kodwa awuziva kukhululeka okanye utshintsho. "Kutheni oku kusenzeka kum? Andisoze ndiyilibale le nto?" usenokuba uzibuza. Asinguwe wedwa ohlupheka ngolu hlobo. Malunga nama-30% abantu abanengxaki yokudakumba abaphili emva kokuba bethathe amayeza amabini okuqala ngedosi efanelekileyo nangexesha elifanelekileyo. Kwizonyango, le meko siyibiza ngokuba yi-Treatment -Resistant Depression (TRD) . Oku akuthethi ukuba awusoze uphile. Kuthetha nje ukuba udinga ingqalelo ekhethekileyo kunye nendlela yokujongana nayo. Makhe sithethe ngale nto namhlanje kunye nendlela onokulawula ngayo ukuchacha kwakho.
Ukhetha njani ugqirha ofanelekileyo kuwe?
Ugqirha wakho lelona qabane libalulekileyo oza kuba nalo kolu hambo. Usenokuba sele unogqirha, okanye usenokuba ufuna omnye omtsha. Nokuba kunjalo, okukhona ubudlelwane bakho nogqirha wakho buqina, kokukhona amathuba akho okufumana iziphumo ezilungileyo kunyango lwakho ayanda. Kufana nokusebenzisana njengeqela . Ngoko ke, cinga ngezi zinto xa ukhetha ugqirha.
| Izinto ekufuneka ziqwalaselwe | Zibuze. |
|---|---|
| Ukulula kwakho nokuzithemba kwakho | Ngaba ugqirha uyaphulaphula ngenyameko xa usithi? Ngaba uphendula imibuzo yakho ngokucacileyo? Ngaba uvakalelwa kukuba ungathetha ngokukhululekileyo ngezinto ozixhalabileyo ngaphandle kokufihla nantoni na? |
| Uqeqesho namava | Ingaba unamava okunyanga abantu abanesifo sokudakumba esinganyangekiyo kunyango? Usebenze ixesha elingakanani kweli candelo? |
| Inkqubo yonyango | Ulinganisa njani ukuba imeko yakho iyaphucuka? Ngaba ulindelo lwakho kunyango kunye neenjongo zikagqirha wakho zikwinqanaba elifanayo? Ngaba nobabini niyaqonda oku? |
| Unxibelelwano | Ngaba kulula ukwenza idinga lokubona ugqirha? Ngaba ikho indlela yokufowuna okanye yokuthumela umyalezo xa kuvela ingxaki engxamisekileyo phakathi kweentsuku zeklinikhi? Ngaba kukho izibonelelo zedinga lokubona ugqirha kwi-intanethi (Telehealth)? |
| Intlawulo kunye ne-inshurensi | Ngaba lo gqirha ubandakanyiwe kwi-inshorensi yakho? Okanye kuya kufuneka uhlawule ngemali yakho? Ngaba kuya kubakho amalungiselelo akhethekileyo okuhlawula? |
| Ukuqonda inkcubeko | Ngaba ugqirha uyayiqonda kwaye uyayihlonipha imvelaphi yakho, iinkolelo zakho, kunye nendlela ophila ngayo? |
Khumbula, ukuba uvakalelwa kukuba ugqirha wakho wangoku akakufanele, akukho nto imbi ngokufumana omnye umntu. Olu luhambo olude. Ngoko ke kufuneka ube nombono olungileyo nothembekileyo ngomntu okuncedayo kolu hambo.
Yintoni onokuyenza wena ngokwakho?
Awunakushiya yonke into kugqirha wakho. Unendima enkulu ekufuneka uyidlale ekuchacheni kwakho. Xa uphila noxinzelelo oluchasene nonyango, nokwenza izinto oqhele ukuzenza kunokuba nzima kakhulu. Kodwa ukuba uzama ukulandela la manyathelo ngokwakho, uya kukwazi ukwenza usuku lwakho lube lula kancinci kwaye uxhase unyango lwakho ngcono.
Yima umele ukuphiliswa kwakho.
- Namathela kwisicwangciso sakho sonyango: Musa ukulibazisa ixesha lokubonana nogqirha, iiseshoni zonyango, okanye amayeza. Kubalulekile ukuthatha amayeza akho ngexesha kwaye ngokwemilinganiselo emiselweyo.
- Musa utywala neziyobisi: Abanye abantu bajika baye etywaleni okanye kwiziyobisi ukuze bajamelane noxinzelelo lokudakumba. Nangona kunjalo, ezi zinto zenza iimpawu zokudakumba zibe mandundu kwaye zenze kube nzima ukuzinyanga.
- Lawula uxinezeleko:Ziqhelise iindlela zokuzola ingqondo yakho. Izinto ezinje ngokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu zinokunceda kakhulu. Khetha into oyithandayo kwaye elula kuwe.
- Lala kakuhle: Kukho unxibelelwano olukhulu phakathi kokulala nokudakumba. Ukungalali kwandisa ukudakumba. Ngoko ke, beka phambili ukulala. Ziqhelise ukuya ebhedini nokuvuka ngexesha elinye yonke imihla. Musa ukubukela ifowuni yakho kwaye ubukele iTV ngaphambi kokuba ulale.
- Ukuzilolonga: Yenza umkhwa wakho ukuzilolonga yonke imihla. Ukuzilolonga kufana neyeza lendalo elinokuphucula imvakalelo yakho. Nokuba uhamba ngokukhawuleza imizuzu engama-30 ngosuku kunokwenza umahluko omkhulu.
Konke oku kwenzelwe wena. Ukuba wena nogqirha wakho nisebenzisana njengeqela, akuyi kuba nzima ukoyisa lo mceli mngeni.
Umyalezo Wokuya Ekhaya
- Ukunganyamezelani noNyango Ukudakumba akuthethi ukuba awusoze uphile. Kuthetha nje ukuba kuza kuthatha ixesha ukufumana unyango olufanelekileyo kuwe. Ungaze unikezele.
- Kubaluleke kakhulu ukukhetha ugqirha onokuthetha naye ngokukhululekileyo, okuqondayo, nokuhloniphayo.
- Ungumntu othatha inxaxheba kwinkqubo yakho yokuchacha. Thembeka kugqirha wakho malunga neemvakalelo zakho kunye notshintsho kwiimpawu.
- Ukongeza kumayeza, izinto ezinje ngokulala kakuhle, ukuzilolonga, ukulawula uxinzelelo, kunye nokuphepha iziyobisi zibalulekile kwimpilo-ntle yakho.
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