Njengomntu omdala ophila ne-ADHD, okanye i-Attention Deficit Hyperactivity Disorder, usenokuba uhlangabezana nolu tshintsho lweemvakalelo. Ngomzuzu omnye ungaziva wonwabile kakhulu, kwaye ngomzuzu olandelayo ungaziva ulusizi kakhulu okanye udandathekile ngaphandle kwesizathu esicacileyo. Oku kuqhele ukubizwa ngokuba 'kutshintsho lweemvakalelo'. Oku kunokuba ngamava axinzelelekileyo kakhulu. Kodwa ungakhathazeki, kukho izinto esinokuzenza ukulawula oku. Masithethe ngako.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Ukuzilolonga asinto nje ifunekayo!
Xa uthi "ukuzilolonga," usenokucinga ukuba kuyadinisa. Kodwa eneneni yinto enokukunceda uzive wonwabile kwaye uzolile. Nokuba uthanda ukuhamba, ukubaleka, okanye ukudada, ukubekela ecaleni imizuzu engama-20 kuphela ngosuku yokuzilolonga kuya kunciphisa uxinzelelo lwakho kwaye kukwenze uzive ungcono. Kuya kukunika nomdla ongakumbi wokusebenza imini yonke.
Ukuba uyayithanda i-yoga, nayo loo nto ilungile. I-yoga kunye nokucamngca kufunyenwe kunceda ekunciphiseni uxinzelelo kunye nokulawula iimpawu ze-ADHD.
Bhala phantsi oko uvakalelwa kuko.
Oku kungabonakala kungaqhelekanga, kodwa yindlela eluncedo kakhulu. Bhala phantsi iimvakalelo zakho kwidayari encinci yonke imihla. Ngaba wonwabile namhlanje? Ngaba ulusizi? Ngaba unomsindo? Ngaba ukhathazekile? Xa ubhala izinto ezinje, emva kwexesha elithile uya kukwazi ukubona indlela ethile kwiimvakalelo zakho .
Ngamafutshane, ikunceda uqonde ukuba yintoni ebangela utshintsho lweemvakalelo zakho. Umzekelo, ukuba uziva uxinezelekile qho ngokuhlwa xa uthetha nomntu, ukubhala phantsi kwidayari yakho kuya kukunceda uqaphele indlela oziphatha ngayo. Emva koko ungakuphepha okanye ulungiselele iimeko ezifanayo kwixesha elizayo. Lo ngumkhwa omhle kwimpilo yengqondo.
Makhe sicinge kancinci ngento esiyityayo neyiselayo, akunjalo?
Izazinzulu bezisoloko zifunda ngemiphumo yeswekile, izinto eziswiti ezenziweyo, kunye nemibala kwi-ADHD kangangeminyaka. Kodwa azikafumani khonkco lithe ngqo . Kodwa oko akuthethi ukuba into oyityayo ayibalulekanga. Ukutya okunempilo nokunesondlo kubalulekile kwingqondo nomzimba ophilileyo.
| Icandelo lesondlo | Kutheni kubalulekile? |
|---|---|
| Ii-omega-3 fatty acids (Iqulethe iintlanzi ezifana nesalmon, i-tuna/i-salmon) | Ezi zibaluleke kakhulu ekusebenzeni kwengqondo. Zinceda ekudluliseleni ngokufanelekileyo iikhemikhali ezibizwa ngokuba yi-dopamine kunye ne-serotonin, ezidala ulonwabo nokuzola. |
| I-Vitamin B (B2, B6, B9) | Abanye abantu abane-ADHD bafunyenwe bengenazo ezi vithamini. Ukunqongophala kweVithamin B6 kunokubangela ukudakumba nokudideka. IVithamin B9 (folate) ibalulekile ekuphuhlisweni kwengqondo. |
| Izinto ekufuneka zinqunyelwe | Utywala nokutshaya kunokuwunciphisa umgangatho weevithamini B emzimbeni. Ikofu neti ziqulethe i-caffeine, ngoko ke ukusela kakhulu kuzo kunokukwenza uzive uxhalabile kwaye ungaphumli. Ke ngoko, kungcono ukuzisela ngokulinganisela. |
Kubaluleke kangakanani ukulala kamnandi ebusuku?
Ukulala ngamanye amaxesha kunokuba ngumceli mngeni kumntu one-ADHD. Ngeentsuku apho uziva uphezulu kakhulu, ungaziva ngathi awudingi kulala. Ngeentsuku apho uziva uphantsi kakhulu, ungasokola ukulala. Kwakhona, amanye amayeza e-ADHD anokuphazamisana nokulala.
Nokuba siyintoni na isizathu, ukungalali ngokwaneleyo kunokwenza imeko yakho ibe mandundu . Xa ungalali ngokwaneleyo, unokuziva unomsindo kwaye unomsindo . Ngoko zama ukuya kulala nokuvuka ngexesha elifanayo yonke imihla. Kwenze kube yinxalenye yenkqubo yakho yemihla ngemihla.
Kwakhona, ukuba ufumana ukurhona kwaye uzive ngathi uyafuthaniseka ebuthongweni bakho (Sleep Apnea), qiniseka ukuba uthetha nogqirha ngaloo nto, kuba ezo mpawu ngamanye amaxesha zinokufana ne-ADHD.
Inzuzo yokwenza isicwangciso esincinci sosuku
Ukulandela inkqubo efanayo imini yonke kunokubangela iimpawu ze-ADHD, ingakumbi ekulawuleni utshintsho lweemvakalelo. Oku kunika ubomi bakho ucwangco nolawulo oluthile. Izinto ezincinci ezifana nokugcina izitshixo zakho kwindawo enye yonke imihla, ukuvuka ngexesha elifanayo yonke imihla, nokubhala imisebenzi kwikhalenda kunokwenza umahluko omkhulu.
Phuma uze kujonga.
Ukuchitha ixesha kwindawo eluhlaza nendalo kuye kwafunyaniswa ukuba kunciphisa iimpawu ze-ADHD. Mhlawumbi oku kungenxa yokuba ukuphuma ngaphandle kukuvumela ukuba uhambe kwaye wenze umthambo. Kwakhona, ukujonga indawo eluhlaza kunokunciphisa uxinzelelo kwaye kukuncede ugxile.
Guqula 'i-Hyperfocus' yakho ibe yinzuzo kuwe
Nangona abantu abane-ADHD benengxaki yokugxila kwinto enye, ngamanye amaxesha kwenzeka okwahlukileyo. Oko kukuthi, bayakwazi ukugxila kakhulu kwinto abayithandayo nebalulekileyo kubo. Oku kubizwa ngokuba yi -hyperfocus .
Fumanisa ukuba yintoni italente yakho. Mhlawumbi yimathematika, umculo, okanye ubunjineli. Ukuzama ukuba yingcali kwicandelo olichule kulo kuya kukhulisa ukuzithemba kwakho. Kuya kukunceda uhlale uvuya.
Ukuncuma nako kuyiyeza!
Kukho intetho ethi, "Ukuhleka lolona yeza lilungileyo." Liyinyaniso elo. Ukufunda ukubona icala elihlekisayo lemeko yakho ye-ADHD kunokuba luncedo olukhulu ekulawuleni le meko. Ukuhleka okuncinci, nokuba kukhulu, kunokunceda ukulwa neengcinga ezimbi engqondweni yakho. Kwakhona, ukuba unokuhleka izinto ezincinci uze uzilibale, uya kuyeka ukukhathazeka nokusabela kakhulu kuzo.
Umyalezo Wokuya Ekhaya
- Ukutshintshatshintsha kweemvakalelo kuqhelekile kwi-ADHD, kodwa kunokulawulwa.
- Zilolonge yonke imihla. Lala ngokwaneleyo. Yenza isicwangciso sosuku lwakho. Ezi zinto zilula ziya kwenza umahluko omkhulu.
- Lumka ukutya kwakho, ingakumbi ukutya okutyebileyo kwi-omega-3 kunye ne-vitamin B.
- Bhala iimvakalelo zakho kwidayari. Oku kuya kukunceda uqonde iindlela zakho zeemvakalelo.
- Ukuba akukho nanye kwezi zinto ikuncedayo, okanye ukuba uvakalelwa kukuba imeko imbi kakhulu, ungaze ungathandabuzi ukubona ugqirha ukuze akunike icebiso.Le ayisiyongxaki kuwe kuphela, kwaye kubaluleke kakhulu ukufumana uncedo ngayo.
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