Uqala ukusebenza, kodwa emva kwexesha elithile ingqondo yakho iyazulazula. Uthatha ifowuni yakho, uye kujonga into ethile kangangeyure, okanye ngequbuliso ulibale ukuba kutheni uze egumbini. Ngaba oku kuyenzeka rhoqo kuwe? Ngelixa abantu abaninzi becinga oku 'njengobuvila', kunokuba yimeko yezonyango enzulu. Namhlanje sithetha ngemeko ebizwa ngokuba yi-ADHD engakhathaleliyo, abantu abaninzi abayaziyo ngokwenene, kodwa enempembelelo enkulu kubomi babo.
Yintoni i-ADHD engakhathaleliyo?
Ngamafutshane, i-ADHD yokungakhathali luhlobo lwe-Attention-Deficit/Hyperactivity Disorder (ADHD). Nangona kunjalo, kule meko, ukungazinzi, ukusebenza kakhulu, kunye nokungakhathali esikubona rhoqo xa sithetha nge-ADHD akubonakali. Ingxaki ephambili apha kubunzima bokugcina ingqalelo, ubunzima bokucwangcisa umsebenzi, kunye nobunzima bokugxila kwinto enye .
Cinga ngengqondo yakho njengesikhangeli sekhompyutha esineethebhu ezininzi ezivulekileyo. Zininzi izinto ezisebenza ngaxeshanye, iingoma zidlala ngasemva, izaziso zingena. Ngoko ke kunzima kuwe ukugxila ngokufanelekileyo kwithebhu enye uze wenze umsebenzi. Ingqondo yomntu one-ADHD engakhathaliyo isebenza ngendlela efanayo. Oku kwenza kube ngumceli mngeni omkhulu ukugqiba imisebenzi yemihla ngemihla ngokufanelekileyo.
Le meko inokuchaphazela abantwana abancinci kunye nabantu abadala. Nangona ezi mpawu zihlala zikho kwasebuntwaneni, akukho mntu unokubona oku njengengxaki enkulu kuba azingobantu abaxhaphazayo.
Ziziphi iimpawu eziphambili zale meko?
Sonke sihlangabezana nezi zinto ngamanye amaxesha. Kodwa kumntu one-ADHD engakhathaliyo, ezi mpawu zihlala zinzima kwaye zinokuphazamisana nomsebenzi wakhe wesikolo, umsebenzi, ubomi bosapho, kunye nobudlelwane bakhe nabantu. Makhe sijonge iimpawu eziphambili.
| Uphawu | Ingcaciso elula |
|---|---|
| Ukungakwazi ukunikel' ingqalelo kwiinkcukacha ezincinci | Iimpazamo ezingakhathaliyo zihlala zenzeka emsebenzini wesikolo nasemsebenzini weofisi. |
| Ubunzima bokugcina ingqalelo eqhubekayo | Kunzima ukumamela intetho ende, ukufunda incwadi, okanye ukubukela imuvi ngaxeshanye. Ingqondo yam iyazulazula kwezinye izinto. |
| Ubunzima bokumamela xa umntu ethetha | Ukuziva ngathi ingqondo yakho ikwenye indawo nokuba umntu uthetha nawe ngqo. Nangona ubonakala ngathi umamele, oko kuthethwayo akungeni engqondweni yakho. |
| Ukungaphumeleli ukulandela imiyalelo nokugqiba imisebenzi | Nokuba uqala umsebenzi, uza kuphazamiseka kungekudala uze uyeke phakathi. Nokuba uqala umsebenzi omninzi, uza kugqiba kancinci. |
| Ubunzima bokulawula ixesha | Ukuhlala ufika emva kwexesha ngalo lonke ixesha, ukungayifumani imihla ebekiweyo, ukungakwazi ukugqiba umsebenzi ngexesha. |
| Ukuphepha imisebenzi efuna umgudu omkhulu wengqondo | Akayithandi kwaye uyalibazisa imisebenzi ekufuneka yenziwe, efana nokuzalisa iifomu nokubhala iingxelo. |
| Ukulahlekelwa zizinto rhoqo | Ukusoloko ulahlekelwa okanye ulibale apho ubeka khona izinto zakho zemihla ngemihla, ezifana nezitshixo, ibhegi yempahla, ifowuni, ipeni, njl. |
| Ukuphazamiseka lula | Xa usebenza, uphazanyiswa lula yingxolo encinci okanye into ekufutshane. |
| Ukulibala imisebenzi yemihla ngemihla | Ukulibala ukuhlawula amatyala, ukufowuna, ukuya kwidibano, okanye ukwenza imisebenzi yasekhaya. |
Kutheni le meko isenzeka?
Akukho sizathu sithile sifunyenweyo sale nto, kodwa uphando lufumanise ukuba zininzi izinto ezinokubangela oku.
- I-genetics: Oku kungenziwa kwiintsapho. Ukuba ilungu losapho elisondeleyo line-ADHD, kunokwenzeka ukuba ube nale meko.
- Ulwakhiwo lobuchopho kunye nomsebenzi: Kufunyenwe ukuba utshintsho oluthile kwisakhiwo kunye nomsebenzi weendawo ezithile zobuchopho bethu ezilawula ingqalelo kunye nokuziphatha zinokuba ngunobangela woku.
- Iziphumo ngexesha lokukhulelwa: Ukusebenzisa kukamama utywala okanye iziyobisi ngexesha lokukhulelwa, ukuchanabeka kwiikhemikhali ezithile ezinobuthi kwindawo engqongileyo, kunye nokuzalwa okuncinci okanye ukuzalwa ngaphambi kwexesha nako kunokunyusa umngcipheko wokuba umntwana abe ne-ADHD.
Iyintoni impembelelo ye-ADHD yokungakhathali ebomini?
Le meko inokuba nefuthe elikhulu ebomini bakho. Mhlawumbi ootitshala bakho nabazali bakho bakuthethile esikolweni ngokuba 'livila', 'ukungawenzi kakuhle umsebenzi wakho', okanye 'ukungabi namdla'. Kodwa ayilotyala lakho ngokwenene. Indlela ingqondo yakho ecubungula ngayo ulwazi yahlukile kancinci kunezinye.
Oku akungobuthathaka okanye isiphene sobuntu bakho. Esi sisifo esibangelwa kukutshintsha kwendlela esebenza ngayo ingqondo.
Ngenxa yesi sizathu, ungahlangabezana neengxaki ezinjalo:
- Ukungakwazi ukugqiba umsebenzi ngexesha (ukungabi namaxesha okusebenza) emsebenzini.
- Ukuhlala ufika emva kwexesha esikolweni, emsebenzini, okanye kwiintlanganiso ezibalulekileyo.
- Ukulahlekelwa ngamaxwebhu abalulekileyo kunye nezinto zawo.
- Indawo okuyo (igumbi, idesika) isoloko ingcolile kwaye ixakile.
- Ubunzima bokugcina ubudlelwane nabahlobo.
Ezi zinto zinokunciphisa ukuzithemba kwakho, zikwenze uzive unomsindo kwaye uphoxekile, kwaye ukuba azilawulwa kakuhle, zinokukhokelela kwezinye iingxaki zempilo yengqondo ezifana nokudakumba kunye nokuxhalaba .
Wazi njani ukuba unale meko?
Oku akuyonto inokubonwa ngovavanyo lwegazi okanye ngeskeni. Ukuba ukrokrela ukuba unale mpawu, eyona nto ingcono onokuyenza kukubona ugqirha . Ngokwesiqhelo, ugqirha wengqondo, ingcali yemithambo-luvo, okanye ingcali yezengqondo unokuxilonga le meko.
Ugqirha ulandela amanyathelo amathathu aphambili ukuze axilonge esi sifo.
| Amanyathelo | Oko kwenziwa ngugqirha |
|---|---|
| 1. Ukuqinisekisa iimpawu | Uza kubuzwa malunga neendlela zakho zokuziphatha zangaphambili nezangoku. Unokufumana ulwazi kubantu abafana nosapho lwakho, ootitshala besikolo, kunye nabaphathi emsebenzini. Iimibuzo ezikhethekileyo (izikali zokulinganisa) nazo zingasetyenziselwa ukuvavanya iimpawu. |
| 2. Ukungabandakanywa kwezinye iimeko zonyango | Ezi mpawu ziyajongwa ukuze kubonwe ukuba zibangelwa zezinye izizathu, ezinje ngeengxaki zokulala, ukukhubazeka kokufunda, uxinzelelo olugqithisileyo, okanye ukusebenzisa iziyobisi. Oku kubandakanya uvavanyo lomzimba, kwaye ukuba kuyimfuneko, nezinye iimvavanyo. |
| 3. Ukuchonga iingxaki zempilo yengqondo ezihambelanayo | Ukujonga ezinye iimeko zempilo yengqondo, ezinje ngokudakumba kunye nokuxhalaba, njengoko ezi meko zinokuhambelana ne-ADHD. |
Ngaba oku kungaqatshelwa xa umntu ekhulile?
Ewe, ngokuqinisekileyo. Abantu abaninzi bayayibona le meko xa bebadala. Ekubeni bengenalo olo hlobo lobubi xa besebancinci, akukho mntu ubona njengengxaki. Kodwa xa bekhula, ezi ngxaki ziqala ukuvela eyunivesithi, emsebenzini, nakubomi bentsapho. Ngamanye amaxesha, abazali babona iimpawu ze-ADHD kumntwana wabo baze bacinge, "Owu, bendinjalo xa ndandisemncinci," baze bazihlole.
Ziziphi iindlela zonyango ze-ADHD ezingakhathaliyo?
Esi asisosifo esinokunyangeka ngokupheleleyo. Nangona kunjalo, sinokulawulwa kakuhle kwaye ungaphila ubomi obunempumelelo . Ugqirha wakho uza kukwenzela isicwangciso sonyango esifanelekileyo ngokudibanisa indlela enye okanye ezingaphezulu zonyango.
Amayeza
Kukho iintlobo ezahlukeneyo zamayeza anceda ekulinganiseni iikhemikhali (ii-neurotransmitters) engqondweni ezilawula ingqalelo.
- Izinto ezivuselela ingqondo: Ezi zilawula imiqondiso yobuchopho kwaye zonyusa ingqalelo kunye nokugxila.
- Izinto Ezingavuseleliyo: Ezi zicetyiswa kubantu abangavumiyo izinto ezivuselelayo.
- Amayeza okudakumba: Amanye amayeza okudakumba anokunceda ukulawula iimpawu ze-ADHD.
Eyona nto ibalulekileyo kukuba la mayeza afanele asetyenziswe kuphela phantsi kwengcebiso kagqirha.
Unyango Lokuziphatha
- Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Oku kukunceda uqonde ulwalamano phakathi kweengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho. Olu hlobo lonyango lunokukunceda uchonge iingcinga kunye nokuziphatha okunengxaki, uzitshintshe, kwaye uphuhlise izakhono zokulawula ubomi bakho.
- Amaqela eNkxaso: Ukuthetha nabantu abajongene neengxaki ezifanayo nezakho nokwabelana ngamava akho kunokuba luncedo kakhulu. Kuya kukunceda uqonde ukuba awuwedwa.
Ukubonisana kunye noQeqesho
Umqeqeshi we-ADHD ngumntu okuncedayo ukusombulula iingxaki ezinokwenzeka ebomini bakho bemihla ngemihla (umz., ukufika ngexesha, ukucwangcisa umsebenzi). Baza kukwazisa ngeendlela ozidingayo ukuze uzibekele usukelo kwaye uzifezekise.
Uzilawula njani ubomi bemihla ngemihla ngale meko?
Kunye nonyango, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunokukunceda ulawule le meko. Nazi ezinye izinto onokuzizama.
| Ingxaki | Izinto onokuzenza |
|---|---|
| Lawula iziphazamiso | |
| Izandi zangaphandle nezinto | Khetha indawo ezolileyo yokusebenzela. Sebenzisa ii-headphones ezirhoxisa ingxolo. Thulisa izaziso ezingafunekiyo. |
| Lungiselela umsebenzi. | |
| Ubunzima bokuhlela izinto | Yenza uluhlu lwezinto oza kuzenza qho kusasa. Yenza into enye ngexesha. Sebenzisa izikhumbuzo kunye nee-alamu kwifowuni yakho. Bhala izinto ezibalulekileyo kwincwadi yamanqaku. |
| Nqanda ukulahleka kwezinto | |
| Ukulahleka rhoqo kweempahla | Yiba nendawo ebekelwe yonke into (umz., indawo eyahlukileyo yezitshixo). Ziqhelise ukubeka izinto kwiindawo zazo ezifanelekileyo xa ufika ekhaya. |
| Gcina ingqalelo yakho kwindawo enye. | |
| Ubunzima bokugxila | Ukuba unomsebenzi omkhulu, wahlule ube ziinxalenye ezincinci uze uwugqibezele nganye nganye. Zinike umvuzo omncinci xa uwugqibile umsebenzi. Thatha ikhefu elifutshane ngelixa usebenza. |
Ndingamnceda njani umntwana wam ukuba une-ADHD engakhathaliyo?
Njengomzali, zininzi izinto onokuzenza ukunceda umntwana wakho.
- Landela isicwangciso sonyango sikagqirha wakho ngokuchanekileyo. Ukuba unikwe amayeza, wanike ngexesha elifanelekileyo.
- Thetha nootitshala bomntwana wakho nize nixoxe ngeendlela onokumnceda ngazo umntwana wakho eklasini.
- Yenza indawo ezolileyo nengenaziphazamiso zomsebenzi wesikolo.
- Phendula ngendlela eyakhayo kumntwana (Ukuqinisa ngendlela eyakhayo). Mncome umntwana xa egqibe umsebenzi onzima.
- Ungaze umgxeke okanye umgxeke umntwana wakho. Ukuthetha izinto ezinje ngokuthi "Ulivila" okanye "Awukwazi ukwenza nto" kunokonakalisa ukuzithemba komntwana wakho.
- Okona kubaluleke kakhulu: Musa ukumenzela umntwana wakho imisebenzi yasekhaya (ukucoca, ukwenza umsebenzi wasekhaya). Oko kunokumthintela ekubeni akwazi ukuzenzela izinto ngokwakhe. Mncede, mxhase, kodwa mvumele azenzele ngokwakhe.
Umyalezo Wokuya Ekhaya
- I-ADHD yokungakhathali ayilovila okanye isiphene sobuntu. Yimeko yezonyango enokunyangwa ebangelwa kukutshintsha kwendlela esebenza ngayo ingqondo.
- Le meko ichaphazela abantwana kunye nabantu abadala. Ingafunyaniswa kwaye inyangwe kwanaxa sele ikhulile.
- Ukuba ukrokrela ukuba wena okanye umntwana wakho unale mpawu, qiniseka ukuba ubona ugqirha ukuze akunike ingcebiso.
- Ngamayeza, unyango lokuziphatha, kunye notshintsho kwindlela yokuphila, le meko inokulawulwa kakuhle kwaye ikhokelele ubomi obuphumelelayo nobonwabisayo.
- Ukucela uncedo akubobuthathaka, ngamandla. Awuwedwa.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho