Zininzi izinto ezinokukunceda ukunciphisa uxinzelelo oluvayo, oko kukuthi, ukudakumba. Ayizizo zonke iipilisi. Isicwangciso sakho sonyango sinokubandakanya amayeza. Kodwa ukuba ukudakumba kwakho akukubi kakhulu, ungafumana isiqabu kwizinto ezifana nokutshintsha indlela yokuphila kunye neengcebiso. Kodwa khumbula, kubalulekile ukuthetha nogqirha wakho kwaye ukhethe indlela yonyango efanelekileyo kuwe.
1. Ukuzilolonga - iyeza lengqondo nomzimba
Ukuzilolonga, ingakumbi ukujima okunyusa isantya sentliziyo yakho, kulungile xa udandathekile. Ngamafutshane, ukujima kwandisa ukuhamba kwegazi ukuya engqondweni yakho. Kunokunyusa nokuveliswa kweekhemikhali ezithile zobuchopho, ezifana nezinye izidambisi-ntlungu.
Ungenza nayiphi na into oyithandayo. Inokuba lula okanye ibe namandla kangangoko ufuna. Umzekelo, olunye uphando lufumanise ukuba nokuhamba nje ngokukhawuleza imizuzu engama-30, iintsuku ezi-5 ngeveki, kuluncedo kakhulu kubantu abanesifo sokudakumba esincinci ukuya kwesiphakathi. Akukho nto imbi ngokwenza okungaphezulu koko.
Ukuba uxinezeleko lwakho luphezulu, ukuzilolonga kusengumbono olungileyo, kodwa unokufuna ezinye iindlela zonyango ngaxeshanye.
2. Ubuthongo obumnandi ebusuku - iyeza lengqondo ekhathazekileyo
Ukudakumba kunokukwenza ulahlekelwe bubuthongo, kwaye ukungalali kakuhle kunokukwenza uzive udandathekile. Kufana nomjikelo onzima. Ukuba unengxaki yokulala, thetha nogqirha wakho. Usenokufuna ukukuvavanya enye ingxaki, efana ne-sleep apnea.
Nangona kunjalo, kukho utshintsho olulula onokulwenza kwindlela yakho yokuphila olunokuzisa iziphumo ezinkulu. Makhe sijonge ukuba ziyintoni na.
| Ziqhelise ezi zinto ukuze ulale kamnandi ebusuku | Kutheni kubalulekile? |
|---|---|
| Sebenzisa ibhedi kuphela xa ulala . | Kuphephe ukufunda iincwadi, ukubukela iTV, okanye ukusebenzisa ikhompyutha xa uhleli ebhedini. Ingqondo yakho kufuneka iqonde ukuba ibhedi yindawo yokulala. |
| Lala ngexesha elifanayo yonke imihla. | Oku kuya kulawula iwotshi yomzimba wakho. |
| Gcina igumbi lokulala limnyama kwaye lithule . | Ukukhanya nengxolo zezona zinto ziphambili eziphazamisa ubuthongo. |
| Kuphephe ukulala emini. | Ukulala emini kunokunciphisa amandla akho okulala ebusuku. |
| Musa ukusebenzisa i-caffeine, i-nicotine kunye notywala ngaphambi kokulala. | Ezi zizinto ezivuselelayo eziphazamisa kakhulu indlela yakho yokulala. |
| Zilolonge kusasa okanye emva kwemini . | Ukuzilolonga kufutshane nexesha lokulala kunokuvuselela umzimba kwaye kubambezele ubuthongo. |
3. Amaqela eNkxaso - Zive ngathi awuwedwa
Oku kungenza umahluko omkhulu. Xa ujoyina iqela lenkxaso, uza kudibana nabantu abajongene nemingeni efanayo nawe. "La maqela anokukwenza uzive ngathi awuwedwa. Leyo yinxalenye ebaluleke kakhulu yenkqubo yonyango," zitsho iingcali.
Ayizizo zonke amaqela ezifanayo, ngoko ke kusenokufuneka uzame ambalwa ude ufumane elinye elikusebenzelayo. Ngaphambi kokuba ujoyine elinye, fumana ukuba ligxile entwenini, indlela intlanganiso edla ngokuhamba ngayo, kunye nokuba lunjani uqeqesho lwenkokeli.
4. Ingcebiso - Masithethe ngezinto ezisezingqondweni zethu size sifumane izisombululo.
Unyango lokuthetha yindlela entle yokuthetha ngemingeni yakho nokufumana izisombululo ezintsha. Izifundo zibonise ukuba iintlobo ezininzi zeengcebiso zinokunceda ekunyangeni ukudakumba. Umzekelo:
- Unyango lokuziphatha kwengqondo (CBT): Oku kukufundisa ukuchonga nokutshintsha iingcinga kunye nezenzo ezinokubangela iimpawu zakho.
- Unyango phakathi kwabantu:Ifundisa iindlela eziphilileyo zokunxibelelana nokunxibelelana nabanye.
- Unyango lokusombulula iingxaki: Lukunika izakhono ozidingayo ukuze ulawule imeko yakho ngcono.
Into eyenziwa ngumcebisi olungileyo kukusebenzisa naluphi na ubuchwepheshe obufumanekayo kuye ngokolwazi lwakhe kunye nezakhono zakhe aze abone ukuba isigulane siya kusabela njani kubo.
5. Unyango oluKhanyayo - Ingakumbi xa umntu edandathekile ngamanye amaxesha
Abanye abantu banokufumana uhlobo oluthile lokudakumba xa imini imfutshane nobusuku bude, njengasebusika. Oku kubizwa ngokuba yiSeasonal Affective Disorder (SAD) . Kwiimeko ezinjalo, ukusebenzisa ibhokisi yokukhanya eyenzelwe ngokukodwa kunokunceda.
Oku kuquka ukuma phambi kwebhokisi yokukhanyisa malunga nemizuzu engama-30 emva kokuvuka kusasa. Kubantu abane-SAD, olu nyango lunokuba luncedo njengemithi yokudakumba.
6. Ukukhuthazwa kweMagnetic yeTranscranial (TMS)
Oogqirha basebenzisa le ndlela ukunyanga ukudakumba okungaphenduliyo kumayeza. Isebenzisa amandla emagnethi. "Ibuyisela umva iinethiwekhi zemithambo-luvo yengqondo kwaye ivumele ukuba zisebenze ngokuqhelekileyo kwakhona," batsho oogqirha.
Ukuba ezinye iindlela zonyango azisebenzanga, ungathetha nogqirha wakho malunga neengenelo kunye neengxaki zoku. Olu nyango lwenziwa eofisini kagqirha, ngelixa uvukile ngokupheleleyo. Ngokwesiqhelo uya kuba neeseshoni zemizuzu engama-40, iintsuku ezi-5 ngeveki, kangangeeveki ezi-4 ukuya kwezi-6. Usenokuba nentloko ebuhlungu emva konyango, kodwa ungenza imisebenzi yakho yemihla ngemihla njengesiqhelo.
7. Unyango lwe-Electroconvulsive (ECT)
Ukuba unesifo sokudakumba esinzulu esingaphenduliyo kwezinye iindlela zonyango, ugqirha wakho angacebisa olu nyango.
Olu nyango lunikwa phantsi kwe-anesthesia eqhelekileyo, oko kuthetha ukuba ulele. Ngoko ke kuya kufuneka umntu oza kukuyisa ekhaya emva konyango. Ngexesha le-ECT, ugqirha ufaka umbane omncinci ngee-electrodes entlokweni yakho. Oku kubangela ukuxhuzula okwethutyana ngelixa ulele.
Idla ngokuthatha phakathi konyango olu-6 nolu-12 kwiiveki ezininzi. Ngamanye amaxesha ikwasetyenziswa "njengonyango lolondolozo" ukuthintela iimpawu ukuba zingabuyi emva kokuba uxinezeleko luphucukile.
I-ECT lunyango oluphumeleleyo oluye lwasetyenziswa amashumi eminyaka, kodwa oogqirha abakaqiniseki ngokuchanekileyo ukuba njani kwaye kutheni ukuxhuzula okubangelwa yi-ECT kuphucula njani ukudakumba.
I-ECT inokubangela iintloko ezibuhlungu, ukudumba kwesisu, iintlungu zemisipha, kunye nokulahlekelwa yinkumbulo okwethutyana okunokuqhubeka ixesha elide lonyango.
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka, sisifo esinokunyangeka.
- Ukongeza kumayeza, izinto ezinje ngokuzilolonga, ukulala kakuhle, kunye neengcebiso zinokuba luncedo olukhulu ekuchacheni kwakho.
- Akunyanzelekanga ukuba uhambe wedwa kolu hambo. Qhuba oku kunye nogqirha wakho, usapho lwakho, kunye namaqela enkxaso.
- Soloko ufuna ingcebiso kagqirha ukuze ukhethe unyango olukulungeleyo. Musa ukuzama nantoni na ngokwakho.
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