Sonke siziva sibuhlungu, sixinezelekile, kwaye singakwazi ukwenza nantoni na ngamanye amaxesha ebomini bethu. Kusenokuba ngenxa yesiganeko esixinezelayo ebomini bethu. Kuqhelekile kakhulu. Kodwa ukuba olu sizi, olu xhala, luqhubeka iiveki okanye iinyanga, ukuba lukhulu kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla, lusenokungabi lusizi nje kuphela. Isenokuba yimeko enzima ebizwa ngokuba kukudandatheka efuna unyango. Eyona ndawo ifanelekileyo yokuthetha ngale nto kukubona ugqirha wakho. Angakuvavanya aze akuncede unyange iimpawu zakho.
Yintoni kanye kanye ingcinezelo?
Ngamafutshane, ukudakumba sisifo sengqondo esichaphazela iimvakalelo zakho, iingcinga kunye nokuziphatha. Sichaphazela abantu abangaphezu kwezigidi ezingama-300 kwihlabathi liphela, ngokutsho kweWorld Health Organisation. Ukudakumba kunokuchaphazela nabani na wanoma yimuphi ubudala, kwanabantwana abancinci kakhulu. Nangona kunjalo, kuxhaphake kakhulu kubantu abakwiminyaka yabo yamashumi amathathu.
Kwakhona, le meko ixhaphakile kubantu abadala. Kodwa kufuneka siqonde into enye apha. Kukho iintlobo ezimbini zosizi eziza nemingeni yokwaluphala, njengokulahlekelwa liqabane lobomi, ukulahlekelwa ngabahlobo, kunye nokwenza umzimba ube buthathaka. Ukudakumba sisifo esifuna unyango.
Elinye ityala elikhethekileyo kukudandatheka okufunyanwa ngabanye abafazi emva kokuba nomntwana. Silubiza ngokuba kukudandatheka emva kokuzalwa . Ezi mpawu zinokuhlala iiveki ukuya kwiminyaka. Kodwa iindaba ezimnandi zezokuba ngoncedo lwezonyango, le meko inokunyangeka phantse ngokupheleleyo.
Ziziphi iintlobo eziphambili zoxinzelelo?
Uxinzelelo alufani konke konke. Luneentlobo ezahlukeneyo kunye namanqanaba ahlukeneyo. Masiqonde ezinye zeentlobo eziphambili ngokucacileyo. Ukuze kube lula ukuyiqonda le nto, ndinikezele ngetheyibhile engezantsi.
| Uhlobo loxinzelelo | Kalula nje... | Amanqaku abalulekileyo |
|---|---|---|
| Impendulo yokudakumba Kwezonyango: Isifo Sokuphendula Kwingcinezelo | Imeko engembi kangako neyexeshana ebangelwa sisiganeko sobomi esibangela uxinzelelo (umz., ukulahleka komsebenzi, ukuqhawuka kobudlelwane). | - Ngaphandle kokuba kukho utshintsho olukhulu kwizinto ezifana nokulala kunye nomdla wokutya, amayeza adla ngokungadingeki. - Iyaphola ngokuhamba kwexesha (iiveki ezi-2 - iinyanga ezi-6). - Unyango lwengqondo luluncedo ukuba luphazamisana nemisebenzi yemihla ngemihla. |
| Uxinzelelo Olukhulu | Le yimeko esiyithatha njengeyona inzima kakhulu. Usenokungakwazi ukwenza imisebenzi yemihla ngemihla, uzive udanile ebomini, kwaye ude ucinge nokuzibulala. | - Ukudinwa kakhulu, iingxaki zokulala, kunye nokuziva ungento yanto. - Kwezinye iimeko ezinzima, ungalahlekelwa yinyani uze ubone/uve izinto ezingekhoyo (imibono). - Le meko ngokuqinisekileyo ifuna unyango. |
| I-Dysthymia Ngoku eyaziwa ngokuba yi: Persistent Depression Disorder | Le yimeko yokudakumba esezantsi, kodwa ehlala ixesha elide (ubuncinane iminyaka emi-2 kubantu abadala). Kukho umkhwa wokuziva ulusizi kwaye uphoxekile ngalo lonke ixesha. | - Nangona iimpawu zingekho nzima njengoxinzelelo olukhulu, zinokuba nefuthe elikhulu ebomini kuba zihlala ixesha elide. - Le yimeko enokulawulwa ngonyango. |
Eyona nto ibalulekileyo kukuqonda ukuba oku akusiyongxaki yakho okanye ubuthathaka bakho. Ukudakumba yimeko enokunyangeka kwaye elawulekayo.
Zithini izizathu zokudakumba?
"Kutheni oku kwenzeke kum?" ungazibuza. Akukho sizathu sithile sikhethekileyo sokudakumba. Sisiphumo sokudibana kwezinto zemfuza , zebhayoloji, zendalo, nezengqondo .
Ngamafutshane, kukho ukungasebenzi kakuhle kwimijikelezo yobuchopho elawula imo yengqondo, iingcinga, kunye nokuziphatha. Ii-neurotransmitters, ezithumela imiyalezo phakathi kweeseli zethu zemithambo-luvo,Ukungalingani kwiikhemikhali ezibizwa ngokuba zii-neurotransmitters (umz. i-serotonin, i-norepinephrine, i-dopamine) kuthathwa njengesona sizathu siphambili soku. Amayeza anikwayo ngenxa yokudakumba asebenza kakhulu ekulinganiseni umsebenzi wezi khemikhali.
Kwakhona, ukuba umntu kusapho lwakho ukhe waba noxinzelelo, nawe usenokuba semngciphekweni walo. Njengokuba ezinye izifo ezifana nesifo seswekile nesifo sentliziyo zinokufunyanwa njengelifa. Kodwa asikofuzo kuphela okubangela olu xinzelelo, nezinye izinto nazo zidlala indima.
Ziziphi izinto ezonyusa umngcipheko wokudakumba?
Ezinye izinto zinokunyusa umngcipheko wokudakumba . Makhe sijonge ukuba ziyintoni na.
- Amava abuhlungu ebomini: Ukuxhatshazwa ngokwasemzimbeni, ngokwesondo, okanye ngokweemvakalelo okwenzeke ebuntwaneni okanye ngaxa lithile ebomini kunokukhokelela kuxinzelelo kamva ebomini.
- Amayeza athile: Amayeza oxinzelelo lwegazi oluphezulu okanye ezinye iimeko anokubangela ukudakumba njengesiphumo esingesihle. Ngoko ke, kubalulekile ukuthetha nogqirha wakho malunga namayeza owasebenzisayo.
- Iingxabano zomntu ngamnye: Iingxabano zexesha elide kunye nokungavisisani nosapho okanye nabahlobo kunokunyusa uxinzelelo kwaye kukhokelele ekudandathekeni.
- Ukufa okanye ukwahlukana komntu omthandayo: Nangona intlungu yokulahlekelwa ngumntu omthandayo iyinto eqhelekileyo, kwabanye abantu intlungu inokuba yinto enganyamezelekiyo ize ikhule ibe luxinzelelo.
- Utshintsho olukhulu ebomini: Le meko inokwenzeka ngotshintsho olukhulu ebomini, nokuba lulungile okanye lubi. Umzekelo, inokuba yinto entle njengokuqala umsebenzi omtsha okanye ukutshata, okanye into embi njengokulahlekelwa ngumsebenzi okanye ukuqhawula umtshato.
- Ezinye izifo ezinzulu: Ukudakumba kunokwenzeka kunye nezifo ezihlala ixesha elide ezifana nomhlaza, isifo sentliziyo, nesifo seswekile .
- Ukusetyenziswa kweziyobisi notywala: Inani elikhulu labantu abasebenzisa iziyobisi notywala nabo banesifo sokudakumba. Ezi zinto zimbini zidibene.
Kubalulekile ukukhumbula ukuba ukudakumba kunokwenzeka nokuba akukho nanye kwezi zinto ikhoyo ebomini bakho. Eyona nto ibalulekileyo kukubona iimpawu kwaye ufumane ingcebiso kagqirha ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokuziva ulusizi okanye ukudinwa, kodwa sisifo sokwenyani esifuna unyango.
- Oku akungobuthathaka okanye impazamo yakho. Le meko inokwenzeka nakubani na.
- Kukho iintlobo ezahlukeneyo zoxinzelelo. Ukuchonga imeko yakho ngokuchanekileyo kubalulekile ukuze ufumane unyango.
- Ukuba ucinga ukuba wena okanye umntu omaziyo uneempawu zokudakumba, eyona nto ibalulekileyo onokuyenza kukuthetha nogqirha wakho .
- Ngonyango olufanelekileyo (amayeza, ingcebiso, okanye zombini ezi zinto zimbini), ukudakumba kunokulawulwa ngokupheleleyo kwaye ungaphila ubomi obonwabisayo nobunempumelelo.
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