Kuqhelekile ukuziva ulusizi, udandathekile, kwaye ukruqukile ngamanye amaxesha. Wonke umntu uhlangabezana nezi zinto njengoko ubomi buqhubeka. Kodwa ngaba unesi sizungu, ukuphelelwa lithemba, kunye nokungabi namdla kangangeeveki ezininzi? Ngaba kufana nelifu elimnyama elijinga phezu kwengqondo yakho? Ngaba uziva udiniwe kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo? Ukuba kunjalo, esi sihloko sithetha ngaso namhlanje siya kuba sibaluleke kakhulu kuwe. Oku sikubiza ngokwezonyango ngokuthi 'uxinzelelo', okanye uxinezeleko olukhulu okanye uxinezeleko lweklinikhi .
Yintoni i-Major Depression?
Ngamafutshane, ukudakumba sisifo esinokunyangwa esidlula nje ukuziva ulusizi kwaye sibandakanya iikhemikhali ezikwingqondo yethu. Asikuko nje usuku olunye okanye ezimbini zentlungu, kodwa lusizi olunzulu oluhlala uninzi losuku ubuncinane iiveki ezimbini kwaye lubonakala ngokulahlekelwa ngumdla kwizinto obukade uzonwabela.
Ngokutsho kwe-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), kukho ezinye iimpawu ezininzi ezinokubonwa ukongeza kwezi mpawu zimbini ziphambili. Khawucinge ngayo, ngaba nawe uyahlangabezana nezi zinto?
| Uphawu | Ivakalelwa njani loo nto? |
|---|---|
| Ukudinwa rhoqo | Ndivakalelwa kukuba andinamandla. Andifuni kwenza nowona msebenzi mncinane. Nokuba ndilele imini yonke, ukudinwa akuyi kuphela. |
| Ukuziva ungento yanto okanye ukuziva unetyala ngokungafanelekanga | Ndisoloko ndicinga izinto ezinje ngokuthi “Andikhathali”, “Yonke into yimpazamo yam”. Ndihlala ndizisola ngeempazamo zakudala. |
| Ubunzima bokugxila nokwenza izigqibo | Andikwazi ukugcina ingqondo yam igxile ekufundeni incwadi, ekubukeleni iTV, okanye emsebenzini. Ndichitha iiyure ndicinga nangesigqibo esincinci. |
| Utshintsho ebuthongweni | Nokuba awukwazi ukulala nokuba uzama kangakanani na (Ukungalali) okanye uzive ulele imini yonke kwaye ulale ngaphezu kokuba kufanele (iHypersomnia). |
| I-Anhedonia (ukungonwabi nantoni na) | Umnqweno wokuthetha nabahlobo, ukumamela ingoma, okanye ukubukela imuvi endandinayo awusekho kwaphela ngoku. Akukho nto indizisela uvuyo. |
| Ukungaphumli okanye ukucotha komzimba | Nokuba uziva ungaphumli kwaye ungakwazi ukuhlala kwindawo enye, okanye isantya sakho sokuthetha, sokucinga, okanye sokuhamba siyehla ngendlela engaqhelekanga. |
| Iingcinga malunga nokufa okanye ukuzibulala | Ndivakalelwa kukuba ubomi abunantsingiselo. Iingcinga ezinje ngokuthi "Ndingathanda ukuba ndifile" zifika engqondweni rhoqo. |
| Utshintsho olubalulekileyo kubunzima bomzimba | Ukulahlekelwa ngumdla wokutya, okanye ukutyeba kakhulu ngenxa yokutya kakhulu (utshintsho lobunzima olungaphezulu kwe-5% ngenyanga). |
Into ebalulekileyo kukuba ayinguye wonke umntu onenye okanye ezimbini zezi mpawu onesifo sokudakumba. Kodwa ukuba ezi mpawu zininzi ziyenzeka kunye kwaye zichaphazela ubomi bakho bemihla ngemihla ixesha elide, ngokuqinisekileyo kuya kufuneka ufune ingcebiso kugqirha.
Ngubani ochaphazeleka kakhulu luxinzelelo?
Ukudakumba kunokuchaphazela nabani na, nokuba uneminyaka emingaphi, kodwa abanye abantu basengozini enkulu.
Ingaba le ngozi iphezulu kubafazi?
Ewe. Izifundo zifumanise ukuba abafazi banamathuba aphindwe kabini okuba noxinzelelo kunamadoda. Kukho izizathu ezahlukeneyo zoku.
- Utshintsho kwihomoni: Utshintsho kwihomoni ngexesha lokufikisa, ukuya exesheni, ukukhulelwa, emva kokuya exesheni, kunye nokuya exesheni kunokuchaphazela ikhemistri yengqondo kwaye kubangele ukudakumba.
- Uxinzelelo lwendlela yokuphila:Oku kukwabangelwa luxinzelelo olufunyanwa ngabafazi ngenxa yemisebenzi yabo, efana nokulinganisela umsebenzi nemisebenzi yasekhaya, ukunyamekela abantwana, kunye nokunyamekela abazali abalupheleyo, kwinkcubeko yelizwe lethu.
Ngaba iimpawu zahlukile kumadoda xa efumana uxinzelelo?
Amaxesha amaninzi, amadoda akhawuleza ukuqaphela ukudakumba xa kusenzeka. Kuba iingcamango ezisetyenziswa ngabantu ezifana nokuthi “amadoda akufuneki alile” kunye nokuthi “amadoda kufuneka abe namandla” zibenza bangafuni ukuthetha ngeemvakalelo zabo okanye ukucela uncedo.
Ngoko ke ukudandatheka kwabo kuvela ngendlela eyahlukileyo.
- Umsindo ongenangqondo kunye nokucaphuka.
- Ukusetyenziswa gwenxa kweziyobisi (ngamanye amaxesha kungenxa yokudakumba, ngamanye amaxesha imbangela yokudakumba).
- Ukuthambekela ekuzilimazeni okanye ekuzilimazeni abanye abantu.
- Iindlela zokuziphatha ezinobungozi (ezifana nokubaleka ngesantya esiphezulu).
Zithini izizathu eziphambili zokudakumba?
Akukho sizathu sinye soxinzelelo. Ludibaniso lweempembelelo zemfuza, utshintsho lweekhemikhali zobuchopho, kunye neziganeko zobomi. Ezi zezona zinto ziphambili "ezinokubangela" isiganeko soxinzelelo.
- Ukulahlekelwa ngumntu omthandayo: ngokufa, uqhawulo-mtshato, okanye ukuqhawuka kobudlelwane.
- Ukuzihlukanisa nabantu: Ukuba nesizungu, ukuziva unesizungu.
- Utshintsho olukhulu ebomini: ukulahlekelwa ngumsebenzi, umhlala-phantsi, ukufudukela kwenye indawo.
- Iingxaki zobudlelwane: Iingxaki zexesha elide ngaphakathi kosapho, emsebenzini.
- Ukuxhatshazwa ngengqondo, ngokwasemzimbeni okanye ngokwesondo.
Ungazi njani ngokuqinisekileyo ukuba unesifo sokudakumba?
Lo ngumbuzo obaluleke kakhulu. Akuyonto ilungileyo ukuzenzela isigqibo sokuba unesifo sokudakumba. Kwaye ukuba ukrokrela ukuba unaso, akuyonto ilungileyo ukuyifihla loo nto. Eyona nto ingcono onokuyenza kukubona ugqirha ofanelekileyo.
Ugqirha uza kukuxilonga ngononophelo, akubuze ngeempawu zakho, aze akubuze ngembali yakho yezonyango kunye neyentsapho yakho.
Khumbula, akukho vavanyo lwegazi, i-X-ray, okanye olunye uvavanyo olunokuxilonga uxinezeleko. Nangona kunjalo, ugqirha wakho unokwenza uvavanyo lwegazi ukuze abone ukuba unezinye iimeko ezinokubangela iimpawu ezifana noxinezeleko. Umzekelo, i-hypothyroidism, i-thyroid gland engasebenzi kakuhle, inokubangela neempawu ezifana noxinezeleko.
Zithini iindlela zonyango lokudakumba?
Nazi iindaba ezimnandi: Nangona ukudakumba kusisigulo esibi, kunokunyangeka kwaye kunyangeke ngempumelelo.
Iindlela zonyango ziyahluka ngokuxhomekeke kubukhulu besifo. Iindlela eziphambili zonyango zezi:
1. Amayeza okudakumba: Amayeza alungisa ukungalingani kwee-neurotransmitters engqondweni. La mayeza kufuneka asetyenziswe njengoko ugqirha wakho ewayalele. Kungathatha iiveki ezininzi ukubona iziphumo. Ukuba elinye iyeza alisebenzi, ugqirha wakho uza kuzama elinye iyeza.
2. Unyango lwengqondo: Olukwaziwa ngokuba yi "talk therapy," oku kuquka ukuthetha nogqirha wengqondo okanye umcebisi ukukunceda uqonde kwaye ulawule iimvakalelo zakho, iingcinga zakho kunye nokuziphatha kwakho.
Amaxesha amaninzi, iziphumo ezilungileyo zifumaneka ngokusebenzisa zombini ezi ndlela zonyango kunye. Kwiimeko ezinzima kakhulu, xa isifo singaphenduli kumayeza, ugqirha unokukuthumela kwezinye iindlela zonyango ezikhethekileyo, ezifana ne-"Electroconvulsive Therapy (ECT)".
Umyalezo Wokuya Ekhaya
- Ukudandatheka akubobuthathaka bentliziyo okanye ingcamango nje. Sisifo sokwenyani nesinyangekayo.
- Kukho umahluko omkhulu phakathi kokuziva ulusizi nokudandatheka. Lumka xa uziva ulusizi kakhulu, ukuphelelwa ngumdla, kunye nezinye iimpawu ezihlala iiveki ezingaphezu kwezimbini.
- Ukuba wena okanye umntu omaziyo unale mpawu, nceda ungabi wedwa. Thetha nogqirha. Ukucela uncedo luphawu lwamandla.
- Musa ukuyeka ukuthatha unyango oluchazwe ngugqirha wakho, ingakumbi amayeza, ngaphandle kokucinga. Ukuba uyeka ukuthatha amayeza kuba nje uzive ungcono, isifo sinokubuya.
- Eyona nkxaso ingcono onokumnika umntu onengxaki yokudakumba kukuyiqonda, umthumele kunyango, kwaye umnike amandla ohambo olo.
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