Ngaba ngamanye amaxesha uziva ulusizi kakhulu, unesizungu, okanye ungenanto ngaphandle kwesizathu? Ngaba awusenawo umdla wokwenza izinto obuzithanda, njengokuphuma nabahlobo, ukubukela imovie, okanye ukumamela umculo? Ngaba uziva ufuna ukuhlala wedwa egumbini lakho, kude nomntu wonke? Kusenokuba yinto eqhelekileyo ukuba nezi mvakalelo usuku olunye okanye ezimbini. Kodwa ukuba le meko iyaqhubeka iiveki okanye iinyanga, isenokuba luphawu lwemeko esiyibiza ngokuba yi "Depression." Makhe sithethe ngale nto namhlanje.
Yintoni kanye kanye iMajor Depression Disorder?
Okokuqala, masiqonde oku. Ukudakumba akubobuthathaka bengqondo okanye into onokuyicinga. Yimeko yokwenyani yezonyango ekufuneka inyangwe, njengesifo seswekile okanye isifo sentliziyo. Ngamafutshane, yimeko ebangelwa kukutshintsha kokusebenza kweekhemikhali ezithile (ii-neurotransmitters) engqondweni yethu.
Abantu abaninzi bacinga ukuba ukudakumba kwenzeka kuphela xa kwenzeka into embi okanye enzima. Yiyo loo nto, kwaye inokwenzeka ngamanye amaxesha. Kodwa kwabanye abantu, inokwenzeka ngaphandle kwesizathu esicacileyo . Cinga ngayo, abanye abantu bebesoloko bephethwe yile meko kangangeminyaka, kodwa abaqondi nokuba kutheni. Ngoko akukho sizathu sokuzigxeka, uzibuze, "Kutheni oku kwenzeke kum?" okanye "Ndenze ntoni engalunganga?" Inyathelo lokuqala kukwamkela ukuba esi sisifo esinokuchaphazela nabani na.
Njengokuba abanye abantu befumana isifo seswekile kuba bengazithandi iilekese, kungenxa yokuba imizimba yabo inayo loo meko. Ngokufanayo, unesifo sokudakumba kuba unayo. Into ebalulekileyo kukwamkela kwaye uqhubeke nobomi.
Ungayilawula njani le meko?
Iindaba ezimnandi zezokuba ukudakumba yimeko enokulawulwa kwaye ilawulwe . Akukho nyango lomlingo olunye. Ngokwesiqhelo, indibaniselwano yonyango yeyona isebenzayo. Ngenxa yoku, ngokuqinisekileyo kufuneka ubone ugqirha kwaye ufumane ingcebiso. Uza kwenza isicwangciso sonyango esifanelekileyo kuwe.
Makhe sibone kwitheyibhile engezantsi ukuba zeziphi iindlela eziphambili zonyango ezisetyenziswayo.
| Icebo loLawulo | Kuthetha ukuthini oko nje? |
|---|---|
| Unyango lwengqondo/Ukunika iingcebiso | Oku kuquka ukuthetha ngeemvakalelo zakho, iingcinga zakho, kunye neengxaki zakho nogqirha oqeqeshiweyo (umcebisi okanye ugqirha wengqondo). Oku kunokukunceda uziqonde, ufunde indlela yokujongana nemingeni, kwaye utshintshe iindlela zokucinga ezimbi. Le yindlela enceda uninzi lwabantu kakhulu. |
| Amayeza athathwe ngengcebiso kagqirha | Ugqirha wakho angakunika amayeza. La mayeza anceda ukubuyisela ibhalansi yeekhemikhali engqondweni. I-SSRI (Selective Serotonin Reuptake Inhibitor) kunye ne-SNRI (Serotonin-Norepinephrine Reuptake Inhibitor) zimbini amayeza asetyenziswa rhoqo. La mayeza kufuneka asetyenziswe kuphela phantsi kweliso likagqirha. Kungathatha ixesha ukufumana amayeza afanelekileyo kuwe. Kodwa wakuba ufumene afanelekileyo, kunokuba luncedo kakhulu. |
| Utshintsho kwindlela yokuphila | Ukongeza kumayeza nonyango, kukho izinto onokuzongeza kubomi bakho bemihla ngemihla ezinokwenza umahluko omkhulu. Ezi zezona zixhobo zibalaseleyo zonyango. Makhe sithethe ngale nto ngokweenkcukacha ezithe vetshe. |
Masenze utshintsho olukhulu kwindlela esiphila ngayo.
Kunye namayeza kunye nonyango, izinto ezincinci ozifaka kubomi bakho bemihla ngemihla zinokwenza umahluko omkhulu kwimpilo yakho yengqondo.
- Ukuzilolonga: Hamba, baleka, khwela ibhayisekile, okanye udlale umdlalo owuthandayo ubuncinane imizuzu engama-30 ngosuku ude ubile. Xa uzilolonga, umzimba wakho uvelisa iihomoni ezikwenza uzive kamnandi ngokwendalo. Akunyanzelekanga ukuba uqale kakhulu, qala ngemizuzu eli-15 ngosuku kwaye kancinci kancinci wongeze ixesha.
- Ukulala Okusemgangathweni: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukulala iiyure ezisi-7-8 ngosuku. Beka ifowuni yakho kunye neTV kude iyure ngaphambi kokuba ulale.
- Ukutya Okulinganiselayo: Yitya ukutya okunesondlo. Faka imifuno, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo ekutyeni kwakho. Nciphisa ukutya okucutshungulweyo, iziselo ezineswekile, kunye nokutya okunamafutha amaninzi kangangoko kunokwenzeka.
- Ziphephe utywala neziyobisi: Utywala bubangela uxinzelelo. Ngoko ke, kubaluleke kakhulu ukunciphisa okanye ukuyeka ngokupheleleyo ukusela utywala.
- Isiqhelo:Yiba nesicwangciso esincinci sosuku lwakho. Ukuba nombono ocacileyo ngento oyenzayo ukususela ngexesha ovuka ngalo kusasa ukuya kwixesha olala ngalo ebusuku kuya kunika ubomi bakho imvakalelo yokulawula nokuzinza.
- Chitha ixesha nabahlobo: Thetha nosapho kunye nabahlobo abakuqondayo, abakuthandayo, kwaye ungabandezeleki wedwa. Ukwabelana ngeemvakalelo zakho nomntu kunokuba luncedo olukhulu.
Eyona nto ibalulekileyo kukuba ukucela uncedo luphawu lwamandla, hayi ubuthathaka. Sesona sipho sihle kakhulu onokusinika sona.
Ukuphila noxinzelelo kunokuba nzima. Kukho iintsuku ezilungileyo nezimbi. Kodwa ngonyango olufanelekileyo kunye nenkxaso, ungayilawula kakuhle imeko kwaye uphile ubomi obonwabisayo nobanelisayo. Ungaze ulahle ithemba. Inyathelo lokuqala kukuthetha nogqirha othembekileyo.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto ibuthathaka okanye into onokuyicinga, yimeko yokwenyani yempilo efuna unyango.
- Ukuba unesikrokro sokuba unesifo sokudakumba, nceda ungazibandezeli wedwa kwaye ubone ugqirha ofanelekileyo.
- Le meko inokulawulwa ngempumelelo enkulu ngokudibanisa amayeza, unyango lokuthetha, kunye nendlela yokuphila enempilo.
- Awuwedwa kolu hambo. Baninzi abantu abanokukunceda, kuquka usapho, abahlobo kunye noogqirha. Ungaze woyike ukucela uncedo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho