Usenokuba sele unengxaki yokudakumba ixesha elide. Ngaba ukhe uzive ngathi awufumani kuphumla kuxinzelelo lwakho, nangona uthatha amayeza okudakumba amiselwe ngugqirha wakho? Ngaba ukhe uzive ngathi uwedwa emhlabeni? Ukuba kunjalo, ungakhathazeki. Awuwedwa. Abantu abaninzi abanesifo sokudakumba baye bahlangabezana nale meko. Namhlanje, siza kuthetha ngokweenkcukacha ngale meko, uxinzelelo olunganyangekiyo kunyango.
Yintoni iDepression enganyangekiyo kunyango?
Ngamafutshane, oku kuthetha ukuba ubusoloko uthatha ubuncinane iintlobo ezimbini ezahlukeneyo zemithi yokudakumba yokudakumba, ngeedosi ezifanelekileyo, ixesha elide ngokwaneleyo, kodwa iimpawu zakho azikaphucuki kakhulu. Uphando lubonisa ukuba oku kunokwenzeka phakathi kwama-30% nama-70% abantu abathatha amayeza okudakumba.
Kodwa nantsi into ebaluleke kakhulu ekufuneka uyiqonde. Asikuko ukuba unetyala, kwaye asikuko nokuba awunakuze uphile kuyo. Abaphandi abakafumani sizathu sicacileyo. Nangona kunjalo, bachonge ezinye izinto ezinokubangela umngcipheko kule meko.
Eyona sizathu siphambili kukukhawuleza 'ukuyeka' amayeza!
Le yeyona ngxaki siyibonayo. Khawucinge nje, ugqirha wakho ukunike iyeza. Ulisebenzisa iveki okanye ezimbini. Kodwa awuva mahluko. Ucinga ukuba, "Eli yeza alinamsebenzi, alisebenzi kum." Emva koko uyeka ukulisebenzisa.
Nantsi into ekufuneka siyiqonde. Amayeza okudakumba ayisiyonto isebenza ngoko nangoko njengeyeza lokuthomalalisa iintlungu. Achaphazela ikhemikhali yengqondo yakho kwaye athatha ixesha ukulawula iimpawu zakho.
Enyanisweni, "uvavanyo lokwenyani lweziyobisi" luthetha ukuba uthatha idosi emiselweyo yeziyobisi yonke imihla, rhoqo, ubuncinane iiveki ezi-4 ukuya kwezi-6 . Abanye abantu banokuthatha iiveki ezi-8 okanye ngaphezulu ukuze babone iziphumo ezipheleleyo.
Wenza ntoni ugqirha?
Ukuba ubusela amayeza akho ixesha elide kwaye ngedosi efanelekileyo, kodwa awukaziva ngcono, ugqirha wakho uza kukutshintshela kwenye iyeza. Eli lidla ngokuba lolunye uhlobo lwamayeza kunolo wawulusela ekuqaleni.
Umzekelo:
- Okokuqala, usenokuba unikwe amayeza e- SSRI (Selective Serotonin Reuptake Inhibitor) , afana neFluoxetine (Prozac).
- Ukuba oko akusebenzi, zama i-SNRI (Serotonin-Norepinephrine Reuptake Inhibitor).Kunokwenzeka ukutshintshela kwiyeza elikudidi olunye, njenge-`Venlafaxine` (Effexor) okanye i-`Duloxetine` (Cymbalta).
Ezinye iingcali zikhetha ukusebenzisa igama elithi "uxinzelelo olunzima ukulunyanga" endaweni yelithi "uxinzelelo oluxhathisa unyango." Oku kungenxa yokuba igama elithi "ukuxhathisa" libonisa ukuba alunakuze lunyangeke. Inyani yile, nokuba iyeza elinye alisebenzi, kukho ithuba elihle lokuba ezinye iindlela zonyango ziya kukunceda. Kusenokufuneka uzame iindlela ezahlukeneyo de ufumane unyango olukusebenzela kakuhle.
Ngaba kukho ezinye izinto ezibangela umngcipheko?
Ewe, kukho ezinye izinto ezininzi ezinokuyichaphazela. Makhe sijonge loo nto.
| Into Engumngcipheko | Icacisiwe ngokulula |
|---|---|
| Uhlobo lokudakumba kwakho | Ukuba iimpawu zakho zokudakumba ziqale ngaphambi kokuba uneminyaka eli-18 ubudala, oko kukuthi, ebutsheni bakho, kungathatha ixesha elide ukuba uphendule kumayeza aqhelekileyo. Oku akuthethi ukuba awunakunyangwa, kodwa kunokuthetha ukuba unokufuna unyango olukhethekileyo ngakumbi. |
| Ukubakho kwezinye izifo zomzimba | Ezinye iimeko zempilo onokuba nazo zinokulibazisa ukuphinda uphile emva koxinzelelo. Umzekelo: iingxaki ze-thyroid (hypothyroidism), iintlungu ezingapheliyo, isifo sentliziyo, isifo seswekile, ukungabikho kwevithamini B12 okanye i-vitamin D. |
| Ezinye iingxaki zengqondo | Ukuba kukho ezinye iimeko ezihambisanayo kunye nokudakumba, oko kunokuba ngumqobo kunyango. Imizekelo: Iingxaki Zokuxhalaba, Ingxaki Yoxinzelelo Emva Kwengozi (PTSD), Ukusetyenziswa Kweziyobisi okanye Utywala. |
| Ukuxilongwa gwenxa | Ngamanye amaxesha, usenokungabi naso kwaphela isigulo soxinzelelo. Umzekelo, isifo se-bipolar singaqala sibe neempawu zokudakumba. Iindlela zonyango zahlukile ngokupheleleyo. Yiyo loo nto kubaluleke kakhulu ukufumana uxilongo oluchanekileyo . |
Ngoko ke ndimele ndenze ntoni?
Ndiyazi ukuba lo mbuzo usengqondweni yakho. Musa ukuphelelwa lithemba. Zininzi izinto onokuzenza.
1. Thetha ngokukhululekileyo nogqirha.
Le yeyona nto ibalulekileyo. Musa ukumfihlela ugqirha wakho nantoni na.
- Ndixelele ukuba zeziphi iimpawu ozifumanayo.
- Ndixelele ngemiphumo emibi yamayeza.
- Sixelele ngamanye amayeza, iivithamini, okanye iimveliso zezityalo ozisebenzisayo.
- Ukuba usebenzisa utywala okanye ezinye iziyobisi , thetha inyaniso nangalo mba.
Olu lwazi luya kunceda kakhulu ugqirha wakho ukuba akhethe unyango olufanele wena.
2. Yiba nomonde.
Njengoko benditshilo ngaphambili, nika amayeza ixesha lokusebenza. Ukuba akukho tshintsho emva kweeveki ezimbini, musa ukuyeka amayeza uze uthethe nogqirha wakho. Usenokugqiba ekubeni anyuse umthamo okanye enze enye into. Ungaze uyeke amayeza okanye utshintshe umthamo ngaphandle kokubuza ugqirha wakho.
3. Cinga ngezinye iindlela zonyango
Amayeza asikokuphela konyango lokudakumba.
- Unyango lwengqondo: Sikwabiza oku ngokuthi 'yingcebiso'. Unyango lwengqondo kunye namayeza lunokuvelisa iziphumo ezilungileyo kakhulu. Ngokukodwa, indlela yonyango ebizwa ngokuba yi-'Cognitive Behavioral Therapy (CBT)' iphumelela kakhulu.
- Utshintsho kwindlela yokuphila: Utshintsho oluncinci kubomi bakho bemihla ngemihla lunokwenza umahluko omkhulu. Izinto ezifana nokuzilolonga rhoqo, ukutya ukutya okunesondlo, ukulala kakuhle iiyure ezisi-7-8 ngosuku, kunye nokuchitha ixesha nabahlobo kunye nosapho oluxhasayo zonke ezi zinto zibalulekile.
Khumbula, unyango olufanelekileyo kuwe aluyonto nje enye. Isenokuba yindibaniselwano yamayeza, unyango lwengqondo, kunye notshintsho kwindlela yokuphila.
Umyalezo Wokuya Ekhaya
- Ukudakumba Okungamelaniyo Nonyango Kuqhelekile. Awuwedwa, ngoko ke musa ukuba neentloni okanye ukoyika.
- Ngaphambi kokuba wenze isigqibo malunga namayeza okuthomalalisa uxinezeleko, kufuneka asetyenziswe ubuncinane iiveki ezi-4-6 ngokwedosi emiselweyo.
- Ungaze uyeke ukuthatha amayeza akho ngaphandle kokubonisana nogqirha wakho. Thetha naye ngokukhululekileyo ngayo yonke into oyivayo.
- Ezinye iingxaki zempilo yomzimba okanye yengqondo onazo zinokuchaphazela ukuchacha kwakho kwingxaki yokudakumba, ngoko ke kubalulekile ukuba uhlolwe ngokupheleleyo ngugqirha.
- Ukuba amayeza ewodwa awasebenzi, kukho ezinye iindlela ezininzi zonyango ezisebenzayo, ezifana nonyango lwengqondo. Musa ukuphelelwa lithemba. Ngenkxaso efanelekileyo, ngokuqinisekileyo ungaphila.
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