Ngaba nawe uhlala uziva ulusizi kwaye unzima? Masithethe ngokudakumba!

Kuqhelekile ukuziva ulusizi kwaye udandatheke ngamanye amaxesha ebomini bethu. Xa sinengxabano encinci nomhlobo, xa singafumani nto besiyilindele, okanye nokuba lusuku nje olunye, sinokuziva sidanile kancinci. Kodwa ukuba olu sizi luyaqhubeka, ukuba siziva singonwabanga kangangeentsuku okanye iiveki, lusenokuba yinto engaphezulu nje kosizi oluqhelekileyo. Yiloo nto siza kuthetha ngayo namhlanje, oko kukuthi, 'uXinzelelo'.

Yintoni kanye kanye 'uxinzelelo'?

Ngamafutshane, ukudakumba akuyonto nje yokuziva ulusizi. Yimeko yezonyango. Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu, yimeko ekufuneka inyangwe kwaye inyanyekelwe. Ichaphazela indlela esicinga ngayo, esiziva ngayo, nesiziphatha ngayo, kunye nempilo yethu yomzimba.

Abantu abaninzi bacinga ukuba ukudakumba luphawu lobuthathaka okanye ukungabi namandla. Kodwa oko akulunganga kwaphela . Kunokwenzeka nakubani na. Asinto efika kuba ubuthathaka. Ngoko ke akufuneki uzibeke ityala okanye uzive uneentloni. Eyona nto ibalulekileyo kukubona le meko kwaye ufune uncedo ngayo.

Siyibona njani le nto? Zithini iimpawu zayo?

Iimpawu zoxinzelelo zingahluka kancinci kumntu nomntu. Kodwa kukho iimpawu eziqhelekileyo. Masibone ukuba zeziphi. Ukuba nenye okanye ezimbini kwezi mpawu akuthethi ukuba unesifo soxinzelelo. Kodwa ukuba ezinye zezi mpawu zihlala ixesha elingaphezu kweeveki ezimbini, kwaye ziphazamisana nemisebenzi yakho yemihla ngemihla, ngokuqinisekileyo kungcono ukufuna ingcebiso kagqirha.

Iimvakalelo (iimpawu zengqondo)

• Ukuziva ulusizi ngalo lonke ixesha: Ukuziva ulusizi kakhulu, unzima, kwaye ungenanto, nokuba akukho sizathu sicacileyo. Ukungakwazi ukuncuma okanye ukonwaba njengangaphambili.
• Ukulahlekelwa ngumdla kwizinto obukade uzonwabela: Umnqweno wokuchitha ixesha nabahlobo, ukubukela imuvi, ukumamela ingoma, okanye ukufunda incwadi obukade uyichitha ngoku. Oku kukwabizwa ngokuba yi-"Anhedonia" ngokwezonyango.
• Ukucinga ngendlela engafanelekanga ngawe, ukuziva unetyala ngokungeyomfuneko: Iingcinga ezinje ngokuthi "Andinamsebenzi", "Yonke into yimpazamo yam" zihlala zifika engqondweni.
• Ubunzima bokugxila nokwenza izigqibo: Ukungakwazi ukugxila ngelixa usebenza. Uchitha iiyure ezininzi ecinga nangezigqibo ezincinci.
• Ukuziva ungenathemba kwaye uneengcinga zokufa: Olu luphawu oluyingozi kakhulu . Ukuba uvakalelwa ngolu hlobo, kufuneka uthethe nomntu omthembayo ngaphandle kokulibazisa, okanye ufune ingcebiso kagqirha ngokukhawuleza.

Iimvakalelo zomzimba (iimpawu zomzimba)

• Ukuziva udiniwe kwaye ungenabomi ngalo lonke ixesha: Nokuba ulele kakuhle, kunzima ukuvuka kusasa uze uzive udiniwe imini yonke.
• Utshintsho ebuthongweni:Abanye abantu abakwazi ukulala nokuba bazama kangakanani na (Ukungalali). Abanye balala imini yonke, belele kakhulu (iHypersomnia).
• Utshintsho kwindlela othanda ukutya ngayo: Usenokulahlekelwa bubunzima ngenxa yokungabi namdla wokutya. Okanye, abanye abantu banokulahlekelwa lulawulo kwindlela abatya ngayo baze batyebe.
• Iintlungu zomzimba ezingachazwanga: Intloko ebuhlungu, umqolo obuhlungu, kunye nesisu ziqhelekile, kodwa xa ubona ugqirha, akukho sizathu sokwenyani esinokufunyanwa.
• Ukuba ndindisholo nokurhawuzelela emzimbeni: Ukuthetha nokuhamba kuvakala kungathandeki kunangaphambili.

Utshintsho kwindlela yokuziphatha

• Ukuphepha abanye nokuzama ukuba wedwa: Uphelelwa ngumdla wokudibana nabahlobo nokuthetha nosapho.
• Ukucaphuka, ukungazinzi: Uba nomsindo ngezinto ezincinci, aze ahlale engazinzi, ngokungathi kukho into engalunganga ngawe.
• Ukukhala rhoqo: Ukulila ngezinto ezincinci, kunzima ukulawula usizi.
• Ukungakhathali kangako ngococeko lomntu: Kwanezinto ezinje ngokuhlamba umzimba nokunxiba kakuhle azikhathalelwa.

Ngoku khangela, ukuba ucinga ukuba unezinye zezi mpawu, nceda ungazithathi lula.

Kutheni oku kusenzeka kuthi? Zithini izizathu?

Kunzima ukukhomba unobangela omnye wokudakumba. Ngokuqhelekileyo, kukudibana kwezinto ezininzi. Ngokuchanekileyo, ezi zezona zinto ziphambili ezinokuba negalelo:

• Utshintsho kwiikhemikhali zobuchopho: Iingqondo zethu zineekhemikhali ezikhethekileyo ezibizwa ngokuba yi-"neurotransmitters." Ezi zezona zilawula imvakalelo yethu, ubuthongo, kunye nomdla wokutya. Utshintsho ekusebenzeni kwe-"neurotransmitters" njenge-"serotonin" kunye ne-"dopamine" lunokubangela ukudakumba.
• I-genetics: Ukuba umntu kusapho lwakho, njengomama wakho, utata, okanye abantakwenu, ukhe waba noxinzelelo, unokuba nalo, kodwa oko akuthethi ukuba ngokuqinisekileyo uza kuba nalo.
• Iziganeko ezinzima zobomi: Ukulahlekelwa ngumntu omthandayo, ukulahlekelwa ngumsebenzi, iingxaki zemali, iingxaki zobudlelwane, kunye neziganeko ezibuhlungu kakhulu (ukwenzakala) zonke ezi zinto zinokubangela uxinezeleko.
• Izifo ezihlala ixesha elide: Kukho umngcipheko wokudakumba ngenxa yezifo ezingapheliyo ezifana nesifo seswekile, isifo sentliziyo, kunye nomhlaza. Oku kunokubangela nemiphumo emibi yamayeza athile.
• Utshintsho kwihomoni: Ngamanye amaxesha ukudakumba kunokubangelwa lutshintsho kumanqanaba ehomoni emzimbeni, umzekelo, iingxaki ekusebenzeni kwe-thyroid gland.

Khawucinge nje, emva kokuba umama kaNimali eswelekile, wayebuhlungu kakhulu kangangeenyanga. Wayengancumi okanye athethe njengangaphambili. Wade wayeka nokutyala imithi, into awayeyithanda. Kwakusemva kwexesha, xa wabona ugqirha, apho wafumanisa ukuba uNimali wayenoxinzelelo.

Oko kuthetha ukuba unobangela ungahluka kumntu ngamnye. Into ebalulekileyo kukuqonda ukuba nokuba yintoni unobangela, kukho unyango lwale nto.

Oku kuyichaphazela njani ubomi bethu?

Ngoku siyazi ukuba ukudakumba akuyonto nje yokuziva ulusizi, kodwa kunokuchaphazela phantse yonke into ebomini bethu.

• Emsebenzini okanye kwimfundo: Ukungakhathali nokudinwa kunokwenza kube nzima ukugqiba umsebenzi. Iingxaki zinokuvela emsebenzini, kwaye ukuba ungumfundi, ungaphoswa zizifundo zakho.
• Kubudlelwane bomntu: Ukusoloko unomsindo nokuhlala kude nabanye abantu kunokonakalisa ubudlelwane nosapho kunye nabahlobo.
• Impilo yomzimba: Ukungalali kakuhle, ukutya okufanelekileyo, kunye nokuzilolonga kwandisa umngcipheko wokufumana ezinye izifo.
• Ukulahlekelwa luvuyo ebomini: Amandla okonwabela ubomi ngokubanzi ayancipha. Yonke into ivakala iyisithukuthezi.

Ngoko ke, ukudakumba akuyonto ithathwa lula. Kubaluleke kakhulu ukuqala unyango olufunekayo ngokukhawuleza.

Ungenza ntoni ukuba ucinga ukuba unesifo sokudakumba? Ungalufumana njani uncedo?

Ukuba wena okanye umntu omaziyo uneempawu zokudakumba, eyona nto ibalulekileyo kukuthetha ngako. Thetha nomntu omthembayo – ingaba ngumama wakho, utata wakho, umnakwenu, udadewenu, umhlobo osenyongweni, utitshala – ngaloo nto. Baxelele indlela oziva ngayo.

Okulandelayo, ngokuqinisekileyo kufuneka ubone ugqirha. Lo unokuba nguGqirha oQhelekileyo (GP) okanye iGqirha leeNgqondo. Ugqirha uza kuthetha nawe, akubuze ngeempawu zakho, kwaye ukuba kuyimfuneko, enze uvavanyo ukuze abone ukuba ngaba ngokwenene unesifo sokudakumba okanye kukho esinye isizathu sezi mpawu.

Zithini iindlela zonyango?

Iindaba ezimnandi zezokuba kukho unyango olusebenzayo lokudakumba! Akukho sizathu sokoyika. Kukho iintlobo ezimbini eziphambili zonyango:

• Unyango lwengqondo: Oku kuquka ukuthetha nogqirha wengqondo oqeqeshiweyo okanye umcebisi malunga neengxaki zakho kunye neemvakalelo zakho. Bakunceda uqonde iindlela zakho zokucinga kunye nokuziphatha kwaye uzitshintshe. Unyango lwengqondo lokuziphatha (i-CBT) luhlobo olusebenzayo kakhulu lwe-psychotherapy. Ngamafutshane, lukunceda utshintshe indlela ocinga ngayo kunye nendlela ojongana ngayo nobomi.
• Amayeza:Ngamanye amaxesha oogqirha bacebisa amayeza abizwa ngokuba yi-"Antidepressants." La mayeza asebenza ngokulungisa ukungalingani kwe-"Neurotransmitters" engqondweni esithethe ngayo. La mayeza awakhobokisi njengeepilisi zokulala. Kwakhona, la mayeza kufuneka athathwe njengoko kuyalelwe ngugqirha, kwidosi emiselweyo, kwaye kwixesha elimiselweyo. Akulunganga ukuyeka ukuwasebenzisa ngequbuliso okanye ukutshintsha idosi.

Amaxesha amaninzi, iziphumo ezilungileyo zifumaneka xa zombini ezi ndlela zonyango zisetyenziswa kunye. Khumbula, usenokungaziva mahluko mkhulu kwangoko xa uqala unyango. Kuthatha ixesha. Kufuneka ube nomonde ngonyango.

Ngaba zikho izinto esinokuzenza ngokwethu?

Ukongeza kunyango lwezonyango, kukho izinto esinokuzenza ukunceda ukuphucula impilo yethu yengqondo. Ezi azithathi indawo yonyango, kodwa ngokuqinisekileyo zinokunceda.

• Ukuzilolonga: Yenza into efana nokuhamba, ukubaleka, okanye ukudanisa ubuncinane imizuzu engama-30 ngosuku. Ukuzilolonga kukhupha iikhemikhali eziphucula indlela esivakalelwa ngayo.
• Ukutya okunesondlo: Yitya ukutya okunesondlo. Ziphephe ukutya okuneswekile eninzi namafutha amaninzi kangangoko unako.
• Lala ngokwaneleyo: Zama ukulala iiyure ezisi-7-8 ngosuku. Hlala ulala ixesha elifanelekileyo.
• Iindlela zokucinga nokuphumla: Izinto ezifana nokucamngca kunye nokuzilolonga ukuphefumla zinokukunceda uzole ingqondo yakho.
• Ukuzikhwebula kutywala nakwiziyobisi: Nangona ezi zinika isiqabu sexeshana, zinokwenza ukudakumba kube mandundu ekuhambeni kwexesha.
• Zibekele usukelo oluncinci nolunokufezekiswa: Endaweni yokuzama ukwenza izinto ezinkulu ngaxeshanye, zibekele usukelo oluncinci uze uzigqibezele. Oku kuya kukwenza uzive ukhululekile ngawe.
• Chitha ixesha nabantu abakuxhasayo: Thetha kwaye uchithe ixesha nabantu abakuthandayo nabakuqondayo. Musa ukuzenza ikheswa.

Ungamnceda njani umhlobo okanye ilungu losapho kule meko?

Ukuba uyabona ukuba umntu osondeleyo kuwe unesifo sokudakumba, ungamnceda naye.

• Phulaphula ngononophelo: Phulaphula oko bakuthethayo ngaphandle kokugweba. Musa ukuthetha izinto ezinje ngokuthi "Yintoni leyo?" okanye "Suka wenze isigqibo sakho."
• Nika inkxaso yakho nokuqonda: Benze bazive ngathi ababodwa.
• Bakhuthaze ukuba bafune uncedo lweengcali: Bakhuthaze ukuba baye kugqirha baze bafumane ingcebiso. Ukuba kuyimfuneko, ungahamba nabo.
• Nceda ngemisebenzi yemihla ngemihla: Ukuba banengxaki, bancede ngemisebenzi emincinci.
• Yiba nomonde: Kuthatha ixesha ukuphiliswa. Ngoko ke yiba nomonde kubo.
• Zikhathalele nawe: Xa unceda abanye, cinga ngempilo yakho yengqondo.

Okubaluleke kakhulu: Izinto ezimbalwa ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke sithethe kakhulu ngoxinzelelo namhlanje. Okokugqibela, khumbula la manqaku:

• Ukudakumba sisifo sokwenyani, asibobuthathaka. Ngoko ke musa ukuba neentloni okanye ukoyika.
• Awuwedwa. Baninzi abanye abaphethwe yile meko.
• Kukho uncedo kunye nonyango, kwaye luyasebenza. Ngonyango olufanelekileyo, le meko inokunyangeka.
• Ukuthetha ngale nto linyathelo lokuqala. Ukuba wena okanye umntu omaziyo udlula kwinto efana nale, nceda uthethe ngayo.
• Yiba nobubele kuwe nakwabanye. Ungaba ngumhlobo wakho osenyongweni kolu hambo.

Khumbula, impilo yengqondo ibaluleke njengempilo yomzimba. Ngoko ke masiyinyamekele. Ukuba unemibuzo engaphezulu malunga noku, ungathandabuzi ukubuza ugqirha okanye ingcali yezengqondo.

Uxinzelelo , Impilo Yengqondo, Usizi, Iimpawu, Unyango, eSri Lanka