Ngaba unengxaki yokudakumba? Ufumana njani umntu ofanelekileyo onokukunceda?

Kukho iintsuku apho uziva unzima kakhulu, ungafuni kwenza nto, kwaye uzive ngathi uwedwa emhlabeni. Usenokudideka malunga nokuba oku kukudakumba nje okanye yinto enzulu ngakumbi. Olu luvo uluvayo yinto esiyibiza ngokuba yi-depression ngokwezonyango. Inyathelo elibalulekileyo onokulithatha ukuze woyise oku kukucela uncedo. Kodwa ucela uncedo kubani? Ufumana njani umntu ofanelekileyo? Ukuba le mibuzo isengqondweni yakho, ungoyiki. Masithethe ngale nto ngokucacileyo.

Luhlobo luni loncedo endiludingayo?

Ngamafutshane, uhlobo loncedo olufunayo luya kuxhomekeka kubunzulu bemeko yakho kunye nokuba ukhe wafumana naluphi na unyango lwangaphambili. Kukho iintlobo ezimbini eziphambili zonyango lokudakumba.

1. Unyango/Ingcebiso: Oku kuquka ukuthetha ngeengxaki zakho kunye neemvakalelo zakho nomcebisi okanye ingcali yezengqondo eqeqeshiweyo. Oku kunokukunceda uziqonde kwaye ufunde indlela yokujongana neengxaki zakho.

2. Amayeza: Ngamanye amaxesha ukudakumba kunokubangelwa kukungalingani kweekhemikhali ezithile engqondweni yethu ezibizwa ngokuba yi-"Neurotransmitters." Amayeza anikwe ngugqirha anokulungisa oku kungalingani kwaye aphucule indlela ovakalelwa ngayo.

Kodwa khumbula, ngokuqinisekileyo kufuneka ubone ugqirha ngaphambi kokuba uqale naluphi na olu nyango.

Ngubani ekufuneka ndidibane naye kuqala?

Le yingxaki enabantu abaninzi. Ukuba ukrokrela ukuba unokuba neempawu zokudakumba, inyathelo lakho lokuqala kufuneka libe kukubona ugqirha wosapho lwakho (GP).

Kukho iindlela ezininzi anokukunceda ngazo:

• Ukuthintela ezinye iimeko zempilo: Ngamanye amaxesha iimeko zomzimba, ezinje ngokungabikho kwehomoni ye-thyroid, zinokubangela iimpawu ezifana nokudakumba. Ke ngoko, ugqirha wakho uya kuqala athintele ezinye izizathu, ezinje ngovavanyo lwegazi.
• Ukunika amayeza: Ngokuxhomekeke kwimeko yakho, ugqirha wakho wosapho unokukunika amayeza asisiseko okudakumba.
• Ingcebiso: Uza kukunika iingcebiso malunga notshintsho kwindlela ophila ngayo, umthambo, kunye neendlela zokutya.
• Ukuthunyelwa kwingcali: Ukuba imeko yakho inzima ngakumbi, okanye ukuba amayeza amiselweyo awavelisi ziphumo zinqwenelekayo, ugqirha wakho unokukuthumela kwingcali yengqondo.Usenokukuthumela kumcebisi okanye kwingcali yezengqondo ukuba kufuneka unyango oluneenkcukacha.

Ngoko ke, ugqirha wakho wosapho ngumthombo wakho omkhulu wamandla kolu hambo. Musa ukumfihlela nantoni na kwaye thetha ngokukhululekileyo ngendlela oziva ngayo.

Ungamfumana njani umcebisi okanye ugqirha wengqondo olungileyo?

Ukufumana umntu ofanelekileyo kunokubonakala ngathi ngumceli mngeni, kodwa kukho iindlela ezimbalwa.

• Buza ugqirha wakho: Eyona ndlela ilungileyo nethembekileyo kukubuza ugqirha wosapho lwakho ukuba akunike iingcebiso.
• Izibhedlele Zikarhulumente: Uninzi lwezibhedlele zesithili nezesiseko eSri Lanka zineekliniki zengqondo. Ungafumana ulwazi oluthe kratya ngezi kwisibhedlele esikufutshane nawe.
• I-National Institute of Mental Health (NIMH): I-National Institute of Mental Health e-Angoda sisibhedlele esiphambili esizinikeleyo.
• Ukubuza abahlobo abathembekileyo: Ungabuza nomhlobo okanye isalamane osithembileyo esakha safumana inkonzo efanayo ngaphambili.

Yintoni endifanele ndiyiqwalasele xa ndikhetha umntu?

Ukukhetha ugqirha okanye umcebisi kufana nokufumana umhlobo olungileyo. Ufuna ukuziva ukhululekile ukuthetha naye, umthembe, kwaye uqhagamshelane naye . Ukuba awuziva ngathi "ucofa" naye kwintlanganiso yakho yokuqala, ungathandabuzi ukufumana omnye umntu. Kuba ukuba awuziva ukhululekile, unyango alunakuphumelela kangako.

Kwakhona, ezinye iingcali zisebenzisa iintlobo ezahlukeneyo zonyango. Umzekelo, zizama ukutshintsha iindlela zakho zokucinga nokuphucula indlela oziphatha ngayo ngeendlela ezifana ne-"Cognitive Behavior Therapy (CBT)". Abanye bathetha ngamava akho angaphambili kwaye bazama ukufumana izizathu zeengxaki zakho. Xa uqala ukuthetha, ungoyiki ukubuza, "Luhlobo luni lonyango olusebenzisayo?"

Emva kokuqala unyango...

Wakuba ufumene ugqirha nomcebisi ofanelekileyo, kufuneka unike unyango lwakho ixesha lokusebenza. Ukuchacha akwenzeki ngobusuku obunye. Kungathatha iinyanga. Kunokuba nzima ukuthetha ngeengxaki zakho zobuqu ekuqaleni. Kodwa khumbula, ngonyango olufanelekileyo , uninzi lwabantu luyachacha ngokupheleleyo. Ngoko ke hlala uqinile kwaye uqhubeke nonyango lwakho.

Yintoni omawuyenze xa kukho imeko engxamisekileyo?

Ukuba wena okanye umntu omaziyo unezi ngcinga, musa ukulibazisa.

• Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko.
• Fowunela inombolo yoncedo lwezempilo yengqondo yesizwe yaseSri Lanka, u-1926. Baqeqeshwe ukukumamela nokukunceda.
• Kwimeko yongxamiseko, fowunela ku-119 (inombolo yongxamiseko yamapolisa) .

Musa ukuba wedwa ngexesha elinje. Cela uncedo ngokukhawuleza.

Ulungiselela njani idethi yokuqala?

Ukulungiselela kancinci utyelelo lwakho lokuqala kugqirha okanye kumcebisi kunokukunceda uzive ukhululekile ngakumbi. Kunokukunceda uveze iimvakalelo zakho ngokucacileyo.