Ngaba ngamanye amaxesha ukhe uzive ngathi, "Ndihlala ndinje, ndilusizi kancinci, kwaye andiziva kakuhle"? Oko kukuthi, ngaba uzive ngathi ubuziva ulusizi kancinci, njengethunzi elimnyama ubomi bakho bonke, nokuba akukho sizathu siqinisekileyo? Kwaye ke, ngequbuliso, olo sizi luye lwaba yinto enganyamezelekiyo kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla? Ukuba kunjalo, oku kumalunga nento ebaluleke kakhulu kuwe. Le meko siyibiza ngokuba 'yingxaki yokudakumba kabini'.
Yintoni le 'ngxaki yokudakumba kabini'?
Ngamafutshane, 'ukudandatheka kabini' kukudibana kwezi meko zimbini zempilo yengqondo. Ukuze sikuqonde kakuhle oku, masiqale sijonge ukuba zeziphi ezo meko zimbini.
1. I-Dysthymia: Le yimeko ehlala ixesha elide, ebuhlungu kancinci, nexhala endikhankanyileyo ngaphambili. Le yimeko engapheliyo. Oku kuthetha ukuba umntu omdala uhlala enemvakalelo yosizi nobunzima iminyaka engaphezu kwemibini . Nangona isenokungaphazamisi ubomi bemihla ngemihla njengoxinzelelo olukhulu, inokuphazamisa ukonwabela ubomi. Abanye bayichaza ngokuthi "njengokunxiba ingubo ebuhlungu." Abantu abaninzi bacinga ukuba, "Ndinje kanye."
2. Uxinzelelo Olukhulu: Le yimeko enzima esiyibiza ngokuba 'luxinzelelo'. Ibangela iimpawu ezinzima ezifana nokudakumba, ukuphelelwa lithemba, kunye nokuphelelwa ngumdla kwizinto obukade uzonwabela.
Khawuthelekelele ukuba umntu sele enengxaki yokudakumba ixesha elide ebizwa ngokuba yi-'dysthymia'. Ngokuhamba kwexesha, phezu kwaloo meko ibuhlungu, imeko 'yokudakumba okukhulu' nayo iyakhula. Yiloo nto siyibiza ngokuba yi-'double depression' . Kufana nosuku apho kudla ngokuba nemvula, kuze kuthi ngequbuliso kube nombane kwaye kuqalise ukuna imvula enkulu.
Oku kwahluke njani kwiNgxaki Enkulu Yoxinzelelo?
Umahluko omkhulu 'yimeko yesiseko'.
- Umntu onesifo sokudakumba okukhulu kuphela: Isimo sengqondo salo mntu (xa engadakumbanga) sikwinqanaba elisempilweni neliqhelekileyo. Xa enesifo sokudakumba, uziva ngathi lutshintsho olutsha, olukhulu ebomini bakhe. Ngonyango, ubuyela kwisimo sakhe sengqondo esiqhelekileyo.
- Umntu onesifo soxinzelelo oluphindwe kabini: Isimo sengqondo 'esiqhelekileyo' salo mntu sibuhlungu kancinci (oko kukuthi, isimo sakhe esiphambili yi-'dysthymia'). Kusenokwenzeka ukuba abazange babe nesimo sengqondo esisempilweni nesivuyisayo ebomini babo. Ke ngoko, xa kufika uxinzelelo olukhulu, kunokuvakala ngathi "usizi ebendisoloko ndinalo luye lwaba lubi ngakumbi."
Ngenxa yesi sizathu, abantu abanesifo sokudakumba kabini banokulibazisa ukufuna unyango. Bacinga ukuba, "Ndinje, andinakukutshintsha." Esi sisimo sengqondo esiyingozi kakhulu.
Le theyibhile ilandelayo idwelisa ezinye zeempawu eziqatha ezinokubakho kwimeko 'yokudakumba okukhulu'. Ezi mpawu zinokuba nzima ngakumbi kwiimeko zokudakumba kabini.
| Uhlobo lwempawu | Inkcazo |
|---|---|
| Iimvakalelo zengqondo | Usizi olunganyamezelekiyo, ukuphelelwa lithemba, iimvakalelo zokungabi naxabiso, kunye netyala elingeyomfuneko. |
| Umdla kunye nolonwabo | Ukulahlekelwa ngumdla kwizinto obukade uzonwabela (ulonwabo, ukudibana nabahlobo). |
| Ukulala | Ukungalali okanye ukulala kakhulu. |
| Amandla kunye nokusebenza | Amandla aphantsi, ukungazinzi, kunye nobunzima bokugxila. |
| Ukutya | Ukulahlekelwa ngumdla wokutya okanye ukutya kakhulu. |
| Iingcinga eziyingozi | Iingcinga zokufa okanye ukuzibulala (Ukuba unezi ngcinga, kubalulekile ukubona ugqirha ngoko nangoko). |
Kutheni kunzima ukunyanga 'uxinzelelo oluphindwe kabini'?
Kukho imingeni ethile ekhethekileyo ekunyangeni le meko.
- Ukudana okukhulu:Uphando lubonise ukuba abantu abanesifo soxinzelelo oluphindwe kabini baziva bengenathemba ngakumbi kunabo banezinye iintlobo zoxinzelelo. Basenokuba nemvakalelo enamandla yokuphelelwa lithemba, njengokuthi, "Le yindlela ubomi bam obuyiyo nangona kunjalo, abunakuba ngcono."
- Iziphumo zomzimba: Xa ulusizi ixesha elide, luchaphazela nomzimba wakho. Olu xinzelelo olungapheliyo lunyusa umngcipheko wakho wokufumana ezinye izifo, ezifana nesifo sentliziyo nesifo seswekile. Ezi ngxaki zomzimba zenza unyango lube nzima nangakumbi.
- Imikhwa yokuphila engafanelekanga: Abantu abadandathekileyo ixesha elide banamathuba amaninzi okubhenela ekutshayeni, etywaleni, okanye kwezinye iziyobisi. Basenokuba nemikhwa yokutya engafanelekanga. Le mikhwa inokuba mandundu impilo yabo kwaye inciphise umnqweno wabo wokufuna unyango.
Ngaba le meko ingathintelwa ukuba ingenzeki?
Ewe. Eyona ndlela ilungileyo yokuthintela 'ukudandatheka kabini' kukuphatha intlungu yexesha elide ebizwa ngokuba yi-'dysthymia' kwasekuqaleni.
Kukho iindlela ezininzi zonyango:
- Amayeza okudakumba: Amayeza okudakumba aluncedo, kodwa angathatha ixesha elide ukusebenza kwi-dysthymia kunakwi-depression eqhelekileyo.
- Unyango Lokuqonda: Olu luhlobo olubaluleke kakhulu lonyango. Lubandakanya ukuchonga iindlela zokucinga ezimbi nezingalunganga ezifika engqondweni yakho, ukuzitshintsha, kunye nokuziqhelanisa nembono yokwenene neyakhayo ngobomi.
- Ukuzilolonga: Ukuzilolonga umzimba yindlela entle yokuphucula imo yengqondo. Ukudibanisa umthambo namayeza kunokuphucula iziphumo.
- Lala kakuhle: Ukungalali kakuhle rhoqo kunokwenza iimpawu zokudakumba zibe mandundu, ngoko zama ukulala kakuhle ebusuku.
Rhoqo, indibaniselwano yamayeza kunye nonyango lokuqonda yeyona nto isebenzayo. Ugqirha wakho uya kugqiba isicwangciso sonyango esilungele wena.
Iphathwa njani 'ingxaki yokudakumba kabini'?
Kwingxaki yokudakumba kabini, isigulana sinokuba noluvo oluqinileyo lokuba asinalawulo ebomini baso, ukuba yonke into yenzeka ngokwekamva okanye ngenxa yabanye abantu.
Ngoko ke, kunyango, akwanelanga ukunyanga kuphela ukudakumba okukhulu. Imeko ye-dysthymia esisiseko nayo kufuneka inyangwe. Ngaphandle koko, nokuba ukudakumba okukhulu kuphelile, imeko yokudakumba esisiseko iyaqhubeka. Emva koko umngcipheko wokuphinda ubuye ukudakumba okukhulu uphezulu.
Unyango lwengqondo aphaOko kuthethwayo kubaluleke kakhulu. Kunceda ukutshintsha ingcinga engalunganga yokuba "Andinalawulo lobomi bam" kwaye ulawule ubomi kunye neemvakalelo zakho. Xa le ndlela yonyango idityaniswe namayeza, kunokwenzeka ukuba unyange ngempumelelo zombini ezi nkalo zemeko 'yokudakumba kabini' ngaxeshanye.
Eyona nto ibalulekileyo kukungabandezeleki wedwa, kodwa kukuthetha ngale nto nomntu omthembayo uze ubone ugqirha ofanelekileyo ukuze ufumane icebiso nonyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- 'Uxinzelelo oluphindwe kabini' sisiganeko sokudakumba okukhulu esenzeka phezu kwesimo sengqondo sokudakumba ixesha elide (dysthymia). Esi sisifo esibi kakhulu.
- Ukuba imeko yakho 'eqhelekileyo' ibuhlungu kancinci, musa ukuyithatha lula. Isenokuba luphawu lwe-dysthymia.
- Musa ukulibazisa ukufuna unyango ngokucinga, "Ndinje, andinakukutshintsha." Musa ukuphelelwa lithemba. Uncedo luyafumaneka.
- Ngonyango oluphumelelayo (amayeza kunye nonyango lwengqondo), ungayinqoba le meko kwaye uphinde ulawule ubomi bakho.
- Ukuba wena okanye umntu omaziyo unale mpawu, nceda ungamyeki ahambe yedwa. Ngokuqinisekileyo bonana nogqirha .
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