Kuqhelekile ukuba uzive ulusizi kwaye udanile ngamanye amaxesha. Kodwa ukuba uziva ungenathemba kwaye ungenanto ngalo lonke ixesha, kunokuba yinto engaphezulu nje kokudandatheka. Oku sikubiza ngokwezonyango ngokuba luxinzelelo, okanye "uxinzelelo olukhulu" okanye "uxinzelelo lwezonyango". Oku akusilo usizi nje kuphela, yimeko yezonyango efuna unyango.
Yintoni kanye kanye i-clinical depression?
Cinga ngayo, kuyinto eqhelekileyo ukuziva ulusizi xa silahlekelwa ngumntu osondeleyo kuthi, xa singaphumeleli kwiimviwo, okanye xa siphelelwa ngumsebenzi. Kodwa ukudakumba yinto eyahlukileyo. Kule nto, siziva sixhalabile kwaye silusizi uninzi losuku, ingakumbi kusasa. Siphelelwa ngumdla wokwenza izinto ebesizithanda (umzekelo, ukuthetha nabahlobo, ukubukela imovie, okanye ukumamela ingoma).
Ukuze le meko ibizwe ngokuba kukudandatheka, ezi mpawu kufuneka zibekho phantse yonke imihla ubuncinane iiveki ezimbini . Ukongeza kwezi mpawu ziphambili, kunokubakho nezinye iimpawu ezininzi.
Eyona nto ibalulekileyo kukuba, oku akubobuthathaka bakho. Esi sisifo esinokuchaphazela nabani na. Ngoko ke musa ukuba neentloni ukuthetha ngaso.
Makhe sibone ukuba zeziphi ezi mpawu zongezelelweyo.
| Uphawu | Ukuchaza ngokulula... |
|---|---|
| Ndiziva ndidiniwe ngalo lonke ixesha | Ukuziva ungenabomi kwaye udinwe kakhulu nangona ungenzi msebenzi. |
| Ukuziva ungento yanto | Iimvakalelo ezihlala zihleli ezinjengokuthi "Andinto yanto" kunye "Ndinguxanduva lwento yonke." |
| Ukungakwazi ukugxila kunye nobunzima bokwenza izigqibo | Ukungakwazi ukugxila kwinto ethile, njengokufunda incwadi okanye ukubukela iTV. Ukucinga iiyure ezininzi ukuze wenze nesona sigqibo sincinci. |
| Utshintsho ebuthongweni | Nokuba awukwazi ukulala nokuba uzama kangakanani na, okanye uhlala uziva ulele kwaye ulala ngaphezu kokuba kufanele. |
| I-Anhedonia (ukungonwabi nantoni na) | Andisaziva vuyo okanye ulonwabo kwizinto endandizithanda ukuzenza. |
| Utshintsho lomzimba | Nokuba awukwazi ukuhlala kwindawo enye ngenxa yokungaphumli, okanye ukusebenza kancinci ngokungathi umzimba awunabomi. |
| Ukunciphisa okanye ukuzuza ubunzima | Utshintsho lobunzima bomzimba obungaphezulu kwe-5% kwinyanga enye ngenxa yokulahlekelwa ngumdla wokutya okanye ukutyeba. |
| Iingcinga malunga nokufa okanye ukuzibulala | Ukuhlala ucinga, "Ndingathanda ukuba ndifile," kwaye uceba ukuzibulala. Olu luphawu olubi kakhulu. |
Ngubani osengozini enkulu yokuba nale meko?
Enyanisweni, ukudakumba akukhethi cala ngenxa yobudala, uhlanga, unqulo, okanye isini. Kunokuchaphazela nabani na. Kwezinye iintsapho, le meko idluliselwa kwizizukulwana ngezizukulwana, kodwa inokuchaphazela nomntu ongenamalungu osapho anokudakumba.
Phakathi kwama-20% nama-25% abantu abadala kwihlabathi liphela bafumana uxinzelelo ngaxa lithile ebomini babo. Lunokuchaphazela nabantu abadala, abantwana abancinci, kunye neentsana. Ngelishwa, ludla ngokungafunyaniswa kula maqela eminyaka.
Ngaba abafazi basengozini enkulu?
Ewe. Abafazi banamathuba aphindwe kabini okuba noxinzelelo kunamadoda. Isizathu esiphambili soku kukutshintsha kweehomoni abafazi abadlula kuzo ubomi babo bonke. Umzekelo:
- Ukukhula
- Ukuya exesheni nyanga zonke
- Ixesha lokukhulelwa
- Ukuphuphuma kwesisu
- Ukuya exesheni (ukuyeka ukuya exesheni ngenyanga)
Ukongeza kolu tshintsho lweehomoni, uxinzelelo olujongene nabafazi kuluntu lwethu nalo ludlala indima. Uxinzelelo oluhambisana nemisebenzi emininzi, efana nemisebenzi yasekhaya, uxinzelelo lomsebenzi, ukunyamekela abantwana, kunye nokunyamekela abazali abalupheleyo, lunokubangela uxinezeleko.
Ngaba iimpawu zahlukile kumadoda xa edandathekile?
Amaxesha amaninzi, amadoda akhawuleza ukuqaphela ukudakumba xa kusenzeka. Kuba iingcamango ezisetyenziswa ngabantu ezifana nokuthi “amadoda kufuneka abe namandla” kunye nokuthi “akulunganga ukulila” zibenza bangafuni ukuthetha ngeemvakalelo zabo okanye ukucela uncedo.
Ngoko ke, iimpawu zokudakumba kumadoda zinokubonakala zahlukile kancinci.
- Ukusoloko ndicaphuka kwaye ndikhwaza
- Ukuxhomekeka kwiziyobisi okanye utywala
- Ukuziphatha okunobundlobongela okubangela ukuba abanye okanye wena uzilimaze ngenxa yeemvakalelo ezicinezelweyo.
Ukucinezela iimvakalelo ngale ndlela kunokunyusa umngcipheko wezifo ezahlukeneyo, ukuzibulala, kwanokwenzakalisa abanye.
Zithini izinto ezibangela uxinezeleko?
Akukho sizathu sinye sokudakumba, kodwa ezinye iziganeko zinokuba ngunobangela.
- Ukulahlekelwa ngumntu omthandayo ngenxa yokufa, uqhawulo-mtshato, okanye ukwahlukana.
- Ukuziva ushiywe wedwa kuluntu, uzive unesizungu.
- Utshintsho olukhulu ebomini - umzekelo, ukufudukela kwenye indawo, ukuthweswa isidanga, ukutshintsha imisebenzi, ukuthatha umhlala-phantsi.
- Iingxabano kubudlelwane - Iingxaki nomntu osebenza naye okanye umntu ophetheyo emsebenzini.
- Ukuxhatshazwa ngokwasemzimbeni, ngokwesondo okanye ngokwengqondo .
Ungazi njani ngokuqinisekileyo ukuba oku kukudandatheka?
Ukuba uneempawu ezikhankanyiweyo apha ngasentla, eyona nto ingcono onokuyenza kukubona ugqirha wakho ngoko nangoko. Akunyanzelekanga ukuba ube yingcali yezifo zengqondo ukuze wenze oku, ungathetha nogqirha wakho wosapho (ugqirha wezonyango oluphambili) nize nixoxe ngale nto.
Ugqirha uza kukwenza uvavanyo olupheleleyo lwezonyango. Baza kukubuza ngobomi bakho, ukuba kukho umntu kusapho lwakho okhe waba nesifo sengqondo, baze bakubuze nemibuzo embalwa ukuze babone iimpawu zoxinzelelo.
Akukho vavanyo lwegazi oluthile, i-X-ray, okanye olunye uvavanyo lokufumanisa ukudakumba.
Nangona kunjalo, ugqirha wakho unokuyalela uvavanyo lwegazi. Oku kungenxa yokuba kukho ezinye iimeko ezinokubangela iimpawu ezifana nezo zokudakumba. Umzekelo, i-hypothyroidism, ukusebenzisa kakubi iziyobisi okanye utywala, amayeza athile, kunye ne-stroke nazo zinokubangela iimpawu ezifana nezo zokudakumba.
Zithini iindlela zonyango lokudakumba?
Iindaba ezimnandi zezokuba ukudakumba, nangona kuyingozi, sisifo esinokunyangwa kwaye sinyangeke ngempumelelo .
Ngokuxhomekeke kubukhali beempawu zakho, ugqirha wakho uya kukunika unyango. Kukho iindlela ezimbini eziphambili zonyango:
1. Amayeza okulwa nokudakumba: Amayeza asebenza ngokuchasene nokudakumba.
2. Unyango lwengqondo okanye unyango lokuthetha: Thetha nomcebisi oqeqeshiweyo malunga nempilo yakho yengqondo uze ufumane izisombululo ngaloo nto.
Ngamanye amaxesha zombini ezi ndlela zisetyenziswa kunye. Iyeza elifanayo alisebenzi ngendlela efanayo kuye wonke umntu. Ngoko ke kungathatha ixesha elithile ugqirha wakho ukufumana iyeza elifanelekileyo kunye nedosi efanelekileyo kuwe.
Kwizigulane ezinobungozi kakhulu ezingaphenduliyo kumayeza, kukho ezinye iindlela zonyango ezifana ne-`(electroconvulsive therapy - ECT)`. Kwakhona, iindlela zonyango zanamhlanje ezifana ne-`(Transcranial magnetic stimulation - TMS)` ziyasetyenziswa ngoku.
Ngaba ukudakumba kungathintelwa ukuba kuphinde kwenzeke?
Ukuba ukhe waba noxinzelelo lwengqondo, kukho umngcipheko wokuba luphinde lwenzeke. Eyona ndlela ilungileyo yokuthintela oku kukwazi izinto ezikubangelayo kwaye uthathe amayeza akho njengoko eyalelwe ngugqirha wakho ixesha elide. Abantu abaninzi bayayeka ukuwathatha amayeza abo xa beziva bengcono. Oku kunokubangela ukuba ukugula kubuye. Ngoko ke ukuba uziva ngathi iimpawu zakho ziyabuya, kubalulekile ukuthetha nogqirha wakho ngokukhawuleza .
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka bentliziyo, kodwa sisifo sokwenyani esinokunyangwa.
- Oku akupheleli nje ekukhathazekeni. Jonga ukuba kukho utshintsho oluhlala ixesha elide kwizinto ezifana nokulala, ukutya, imisebenzi yomzimba, kunye nezinto ozithandayo nongazithandiyo.
- Ukudakumba kunokuchaphazela abafazi, amadoda kunye nabantwana ngeendlela ezahlukeneyo.
- Ukuba wena okanye umntu omaziyo unezi mpawu, ungoyiki ukuthetha ngazo. Bonana nogqirha ngoko nangoko. Okukhona uqala unyango ngokukhawuleza, kokukhona iziphumo zingcono.
- Landela isicwangciso sonyango esichazwe ngugqirha wakho ngokuchanekileyo. Musa ukuyeka ukuthatha amayeza kuba nje uzive ungcono.
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