Sonke sineentsuku ebomini bethu apho siziva sidakumbile kwaye sidanile, akunjalo? Ngamanye amaxesha siziva sinesizungu kwaye sisodwa. Kuqhelekile ukuziva ngolu hlobo xa sijongene nexesha elinzima ebomini. Yindalo yethu njengabantu. Uninzi lwexesha, siyazi ukuba olu luvo luya kuphela emva kwexesha elithile, kwaye luya kuphela. Kodwa kuthekani ukuba alupheli kuwe? Ukuba usizi lwakho luyaqhubeka, ukuba luchaphazela ubomi bakho ukuya kwinqanaba apho ungakwazi ukusebenza, ukulala, okanye ukonwaba? Ngoko ke lunokuba yinto engaphezulu nje kosizi oluqhelekileyo.
Yintoni intlungu eqhelekileyo?
Ngamafutshane, usizi luvakalelo lwethu. Yindlela esisabela ngayo kwinto eyenzekileyo ebomini bethu. Umzekelo, kuqhelekile ukuba buhlungu xa ulahlekelwa ngumsebenzi, ungavisisani nomhlobo osenyongweni, okanye ulahlekelwe lilungu losapho. Enyanisweni, kulungile ukuba buhlungu kuba kusenza sikwazi ukwamkela esi siganeko.
Kwintlungu eqhelekileyo, ungenza into oyithandayo, uthethe nomhlobo, okanye ubukele imuvi ukuze uzole. Usizi lolwexeshana. Kukho isizathu salo, kwaye luya kuphela ngokuhamba kwexesha. Nangona uziva ulusizi, usenokwenza ezinye izinto ebomini ukuya kuthi ga kwinqanaba elithile.
Ngoko ke, yintoni ukudakumba?
Ukudakumba akuyonto nje iqhelekileyo. Kwizonyango, sibiza ngokuba yi-"Major Depression" okanye "Clinical Depression ." Akuyonto ibuthathaka engqondweni, okanye into eza kuhamba "nokusebenza nzima." Ukudakumba yimeko yezonyango enzima efuna unyango. Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu.
Oku akuchaphazeli nje kuphela iimvakalelo zakho, kodwa nomzimba wakho, indlela ocinga ngayo, indlela oziphatha ngayo, yonke into. Umntu oxinezelekileyo uziva ngathi ilifu elimnyama lijinga phezu kwentloko yakhe elingasukiyo. Akafuni kwenza nto, kwaye ulahlekelwa lilo lonke ithemba lobomi.
Eyona nto ibalulekileyo kukuba ukudakumba akuyonto onokuyilawula wedwa. Ngokuqinisekileyo kufuna iingcebiso zonyango kunye nonyango.
Ziziphi iimpawu eziphambili zokudakumba?
Uxinzelelo aluchaphazeli wonke umntu ngendlela efanayo. Nangona kunjalo, kukho iimpawu eziqhelekileyo. Masizijonge kwitheyibhile. Ukuba uneempawu ezintlanu okanye ngaphezulu kwezi, uninzi lwexesha, phantse yonke imihla, kangangeeveki ezingaphezu kwezimbini , isenokuba luxinzelelo.
| Uphawu | Ingcaciso Elula |
|---|---|
| Usizi kunye nokungabi nanto okuhlala imini yonke | Ukuziva ulusizi olungenasizathu, ukuziva ungenanto, ngokungathi akukho nto ngaphakathi. Iinyembezi zihlala zizalisa amehlo akho xa abanye bekubona. |
| Ukulahlekelwa ngumdla kwizinto obukade uzonwabela | Izinto obukade uzonwabela ukuzenza (umz. ukubukela iimuvi, ukumamela umculo, ukuthetha nabahlobo, izinto ozithandayo) ngoku zibonakala zikude nawe. |
| Utshintsho lobunzima bomzimba | Ukwehla kobunzima ngequbuliso ngaphandle kolawulo lokudla (ngenxa ye-anorexia), okanye kwabanye, ukunyuka kobunzima ngequbuliso emva kokutya kakhulu. |
| Iingxaki zokulala | Ukungalali, okanye ukozela kunye nokulala kakhulu imini yonke. |
| Ukungazoli okanye ukucotha | Ukungaphumli, ukucaphuka (ingakumbi kubantwana nakubantu abadala abancinci), okanye ukuziva ucotha kwaye ucotha. |
| Ukudinwa kakhulu komzimba | Ukuziva udiniwe kakhulu kwaye ungenabomi, nokuba ulala okanye uphumle kangakanani. Kuthatha amandla amaninzi ukwenza nokuba ngumsebenzi omncinci. |
| Iimvakalelo zokungabi naxabiso okanye ukuziva unetyala kakhulu ngawe | Iimvakalelo ezinjengokuthi "Andinto yanto," "Akukho mntu undikhathaleleyo." Ukuxhalabela ngokungeyomfuneko ukuba netyala kuyo yonke into eyenzekayo. |
| Ubunzima bokugxila | Ukungakwazi ukugxila ekufundeni incwadi, ekubukeleni iTV, okanye emsebenzini. Ukuziva udiniwe kwaye ungakwazi ukwenza izigqibo. |
| Iingcinga malunga nokufa okanye ukuzibulala | Iingcinga ezihlala zihleli zokuthi "Ndingathanda ukuba ndifile," ukucwangcisa okanye ukuzama ukuzibulala. Olu luphawu olubi kakhulu. |
Ufanele ufune uncedo nini?
Ukuba wena okanye umntu omaziyo uneempawu ezintlanu okanye ngaphezulu kwezi zidweliswe kwitheyibhile engentla, ezihlala iiveki ezingaphezu kwezimbini, kwaye ezi mpawu ziphazamisana nokukwazi kwakho ukwenza imisebenzi yemihla ngemihla (umsebenzi, imfundo, imisebenzi yasekhaya), nceda ubone ugqirha ngokukhawuleza.
Ucela uncedo kubani?
Eyona nto ingcono onokuyenza kukubona ugqirha wosapho lwakho (uGqirha wosapho / ugqirha wezilwanyana). Angakuhlola aze aqinisekise ukuba oku kukudakumba na. Ngamanye amaxesha ezi mpawu zinokubangelwa ziingxaki zomzimba ezifana nehomoni ye-thyroid. Ngoko ke, ugqirha uya kuqala ajonge ezo zinto.
Emva koko, uza kukunika unyango olufunekayo. Ungathunyelwa kwingcali yezengqondo okanye kumcebisi/kwingcali yezengqondo.
Khumbula, ukucela uncedo akubonisi ubuthathaka, kodwa luphawu lokuzithanda namandla.
Unyango lunokubandakanya amayeza, iingcebiso, okanye zombini ezi zinto. Ngonyango olufanelekileyo, ukudakumba kunokupheliswa ngokupheleleyo. Ngoko ke akukho sizathu sokoyika okanye sokuba neentloni.
Umyalezo Wokuya Ekhaya
- Usizi oluqhelekileyo luyimpendulo yexeshana kwisiganeko sobomi. Luya kudlula ngokuhamba kwexesha.
- Uxinzelelo alunjalo. Yimeko enzima yezonyango efuna unyango. Ayingobuthathaka bengqondo.
- Ukuba uneempawu ezi-5 okanye ngaphezulu kwezi zingasentla, ezihlala iiveki ezingaphezu kwezimbini, musa ukuzityeshela.
- Buza ugqirha wakho ngoko nangoko ukuze ufumane icebiso. Ngonyango olufanelekileyo, ukudakumba kunokupheliswa ngokupheleleyo.
- Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, yiya kwicandelo lezonyango ezingxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. Musa ukulibazisa ukufuna uncedo.
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