Xa uphila ne -ADHD , okanye i-Attention Deficit Hyperactivity Disorder, ngaba ngamanye amaxesha uziva ngathi abanye abantu bakujonga ngendlela engafanelekanga? Xa usapho nabahlobo bekugxeka ngokungamameli kakuhle, ngaba uziva unetyala ngokubabangela ukuba bazive bedakumbile? Okanye uyacaphuka kakhulu kwaye ube lusizi ngezinto ezincinci? La ngamava aqhelekileyo ahambisana ne -ADHD . Awuwedwa. Enyanisweni, uziva iimvakalelo ezifanayo nezo wonke umntu azivayo, kodwa ngenxa ye -ADHD , ezo mvakalelo zinokuba nzulu ngakumbi kwaye zihlale ixesha elide . Eyona nto ingcono kukuba, kukho iindlela zokukunceda ujongane nezi mvakalelo kwaye uzilawule. Masithethe ngazo.
Yintoni ubudlelwane phakathi kwe-ADHD kunye noxinzelelo?
Ngamafutshane, uxinzelelo yinto esijongene nayo sonke ebomini. Kulungile ukubiza olu xinzelelo ngokuthi yinto ekufuneka sigxile kuyo, sisebenze nzima, okanye sisinde kwingozi. Lusigcina sixakekile.
Nangona kunjalo, ingxaki iqala xa olu xinzelelo lungakwazi ukulawuleka. Ukuba uxinzelelo luhlala lukwizinga eliphezulu ixesha elide, lunokukhokelela kwiingxaki zempilo ezinzulu ezifana nokudakumba kunye nesifo sentliziyo .
Ngoku masibone ukuba oku kunxulumene njani ne-ADHD. Umntu one-ADHD ujongene nemingeni emininzi emincinci imihla ngemihla. Ubunzima bokunikel' ingqalelo, ukulibala izinto, kunye nokuba nengxaki yokuhlala ugxile konke oku kunokubangela uxinzelelo oluqhubekayo kunye nokukhungatheka. Ukuba olu xinzelelo luqokelelweyo alulawulwa ngokufanelekileyo, lunokunyusa umngcipheko wezinye iingxaki zempilo. Umzekelo:
- Iimeko ezinje nge -tics okanye i-Tourette's syndrome .
- Uxinzelelo okanye ukuhlaselwa lixhala .
- I-FibromyalgiaIintlungu ezingapheliyo ezifana ne-fibromyalgia.
Ungayilawula njani le ngcinezelo?
Zininzi izinto ezinokwenziwa ngumntu one-ADHD – nokuba ngumntwana omncinci, umntu oselula, okanye umntu omdala – ukunciphisa olu xinzelelo.
Landela isicwangciso sakho sonyango ngokuchanekileyo.
Nokuba ngamayeza okanye unyango lokuziphatha, landela isicwangciso sonyango esichazwe ngugqirha wakho ngokuchanekileyo. Ungaze utshintshe isicwangciso sakho sonyango ngaphandle kokuthetha nogqirha wakho kuqala.
Funda izakhono zokulawula uxinzelelo
Kukho izakhono ezahlukeneyo onokuzifunda ukuze ukwazi ukujongana noxinzelelo ngempumelelo.
| Isakhono | Kalula nje… |
|---|---|
| Ukuphepha iimeko ezixinzelelekileyo | Ukuchonga iindawo okanye abantu abakwenza uzive uxinezelekile kwaye uzame ukuhlala kude nabo kangangoko kunokwenzeka. |
| Ubuchule bokusombulula iingxaki | Ukufunda indlela yokuhlulahlula ingxaki ibe ziinxalenye ezithile nokuyisombulula inyathelo ngenyathelo, ngaphandle kokukhathazeka xa ujongene nayo. |
| Izakhono zokunxibelelana | Ukuqhela ukuxelela abanye into oyicingayo neyidingayo ngokucacileyo nangokuzolileyo. |
| Ukuzithethelela | Ungoyiki ukwazisa abanye iimfuno zakho kunye nemida yakho kunye nokucela uncedo olufunayo. |
Ziqhelise iindlela zokuphumla.
Ziqhelise iindlela zokuphumla ezifana nokucamngca. Ezi zinokunceda ekunciphiseni ixhala. Iindlela ezifana ne -biofeedback zinokukunceda ujonge amanqanaba akho oxinzelelo kwaye ufunde ukulawula indlela ophendula ngayo kuzo.
Gcina impilo entle iyonke.
Ukugcina impilo entle kukunceda ukuba ukwazi ukulawula i-ADHD kwaye kunika umzimba wakho amandla okumelana noxinzelelo.
- Nciphisa ukusetyenziswa kwe-caffeine (iti, ikofu) kunye ne-nicotine (iicuba) kangangoko unako.
- Yitya ukutya okunempilo nokunokulinganisela.
- Zilolonge rhoqo .
- Lala ngokwaneleyo.
- Ziphephe ngokupheleleyo iziyobisi notywala.
Ungazilawula njani iimvakalelo emsebenzini?
I-ADHD inokubangela imingeni eyahlukeneyo emsebenzini, kuquka ukulibazisa izinto, ukungakwazi ukuhlela umsebenzi, ukuphazamiseka lula, ubunzima bokugqiba imisebenzi, kunye nokuphazamisa abanye ngexesha leentlanganiso.
Ezi zinto zinokunyusa uxinzelelo emsebenzini, ngamanye amaxesha ude udinwe ngumsebenzi wakho. Usenokuziva usoyika ukuba "abanye baza kucinga ukuba ndingumntu osileleyo."
Nazi ezinye iingcebiso ezisebenzayo zokukunceda kwiimeko ezinjalo:
| Ingcebiso | Inkcazo |
|---|---|
| Cela indawo ezolileyo. | Ukuba uyaphazamiseka, cela indawo ezolileyo yokusebenzela. Okanye ufake ii-headphones uze umamele umculo. |
| Yenza uluhlu. | Bhala phantsi yonke imisebenzi ekufuneka uyenze encwadini. Ngale ndlela awuyi kuyilibala. Yigqibezele nganye nganye uze uyicime. |
| Yenza into enye ngexesha. | Endaweni yokuzama ukwenza izinto ezininzi ngaxeshanye, gqiba umsebenzi omnye uze uqhubekele kolandelayo. |
| Phola. | Ukusebenza ngokuqhubekayo kunokukwenza uzive udiniwe. Hamba-hamba kancinci ngexesha lekhefu lakho lesidlo sasemini. Bhala amanqaku amafutshane ngexesha lentlanganiso ende. |
| Nciphisa ukusebenza ngokubambisana | Ukuba uziva uxinezelekile xa usebenza kwiqela, khangela ukuba ungakwazi na ukwenza eminye imisebenzi yedwa. |
Ekhaya, uzilawula njani iimvakalelo zakho ngobudlelwane bakho?
Abantu abane-ADHD badla ngokufuna ukumamela ukugxekwa nokugxekwa ngabanye. Xa besiva izinto ezinje, “Awukhumbuli nto,” okanye “Awusoze wenze izinto ngexesha,” banokuziva bephantsi. Oku kunokuchaphazela ubudlelwane bakho nosapho, iqabane, kunye nabahlobo.
Mhlawumbi ungaqondanga uphazamisa incoko, okanye ngequbuliso usabela ngeemvakalelo ezininzi kakhulu. Xa omnye umntu ekhalaza ngamaxesha anje, nawe ungaziva unomsindo ngaye. Nazi ezinye iingcebiso zokulawula ezi meko:
- Cwangcisa kwangaphambili:Ukuba uxinezelekile yinto efana nomsitho wosapho okanye intlanganiso, xelela iqabane lakho ngayo kwangaphambili. Vumelana ukuba "uze kwangethuba" okanye "uthathe ikhefu elifutshane phakathi kwale ntlanganiso."
- Yabelana ngomsebenzi: Xa uphoswa ngumsebenzi, kunokuba yinto ecaphukisayo kuni nobabini ukuba iqabane lakho lenze umsebenzi. Thethani ngomsebenzi ekufuneka wenziwe nize nabelane ngawo. Musani ukwenza umsebenzi ongaphezu kwamandla enu.
- Zinike ikhefu: Xa uziva udiniwe, ungoyiki ukuxelela abantu obathandayo ukuba, "Ndifuna ixesha lokuba ndedwa." Yinto eqhelekileyo leyo.
- Vuma xa wenze impazamo: Musa ukugxeka i-ADHD ngayo yonke impazamo oyenzayo. Endaweni yokuzama ukuzikhusela, vuma uze uthi, "Ndiyaxolisa, ndenze impazamo."
Ungalufumana phi uncedo?
Awuwedwa kolu hambo. Abahlobo bakho, usapho, abanye abantu abane-ADHD, kunye neengcali zempilo yengqondo eziqondayo oku zinokukunceda.
- Ulutsha kunye nabantu abadala banokufumana uncedo kumntu ofana nomqeqeshi we-ADHD okanye umququzeleli oqeqeshiweyo.
- Joyina amaqela enkxaso anika ulwazi kunye nenkxaso kubantu abane-ADHD. Ukuva amava abanye abantu kunokuba ngumthombo omkhulu wokhuthazo.
- Ungafunda indlela yokulawula iimpawu ze-ADHD kunye neemvakalelo ngokusebenzisa unyango lomntu ngamnye, izibini, okanye iqela. Kubalulekile ukubona ugqirha wengqondo ofanelekileyo ukuze akuncede.
Ukuba awuqinisekanga ukuba uqale phi, thetha nogqirha wakho wosapho kuqala . Angakuthumela kwingcali efanelekileyo.
Umyalezo Wokuya Ekhaya
- I-ADHD ayichaphazeli ingqalelo kuphela, ikwachaphazela neemvakalelo zakho. Ukuva iimvakalelo ngamandla yinxalenye yeso sifo.
- Uxinzelelo olubangelwa yi-ADHD lunokuba lukhulu, kodwa lunokulawulwa ngokutshintsha indlela yokuphila, iindlela zokuphumla, kunye nonyango olufanelekileyo.
- Kukho amaqhinga alula nasebenzisekayo anokukunceda kwiingxaki ojongene nazo emsebenzini nasekhaya. Zama.
- Ungaze woyike ukucela uncedo. Thetha nogqirha wakho, ingcali yezonyango, kunye nosapho kunye nabahlobo abakuxhasayo ngale nto. Awuwedwa.
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