Ngaba wakha waziva ulusizi, unesizungu, udiniwe, kwaye udanile kangangokuba awukwazi ukwenza nto? Enyanisweni, sonke siziva ezi mvakalelo ngaxa lithile ebomini bethu. Kuqhelekile. Kodwa ukuba olu luvo alupheli kwiintsuku ezimbalwa, kodwa lukukhathaza kangangeeveki okanye iinyanga, kwaye luphazamisana nemisebenzi yakho yemihla ngemihla, ngoko ke aluyonto nje ibuhlungu. Isenokuba yimeko ebizwa ngokuba yi "Depression." Makhe sithethe ngale nto namhlanje.
Ukudakumba akulobuthathaka bentliziyo okanye uphawu lwenye into. Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu, yimeko yokwenyani yempilo ekufuneka inyangwe. Ngamanye amaxesha ukudakumba kunokubangelwa yenye imeko yempilo. Kodwa uninzi lwexesha, yimeko yengqondo enzima ngakumbi. Into ebalulekileyo kukuba ukudakumba akuzi ngohlobo oluthile. Kuneentlobo ezahlukeneyo kunye neentlobo ezahlukeneyo.
Ziziphi iintlobo eziphambili zoxinzelelo?
Masithethe ngezinye zezona ntlobo zixhaphakileyo zoxinzelelo. Ngayinye kwezi ineempawu ezahluke kancinci.
- Ingxaki Enkulu Yokudakumba: Le yeyona meko inzima kakhulu esisoloko siyithetha xa sisithi "ukudakumba."
- Ingxaki Yokudakumba Engapheliyo (iDysthymia): Imeko yokudakumba ehlala ixesha elide kwaye ingabi mandundu kangako.
- Ingxaki Yokuchaphazeleka Kwexesha Lonyaka (SAD): Imeko yokudakumba eyenzeka ngamaxesha athile onyaka kuphela.
- Ukudakumba kwengqondo: Imeko enzima ebonakaliswa ziimpawu zokudakumba kunye nokubona izinto ezingekhoyo (ukubona/ukuva izinto ezingekhoyo).
- Uxinzelelo lweBipolar: Esi sisihlandlo sokudakumba esenzeka njengenxalenye yesifo se-bipolar.
Makhe sijonge nganye kwezi nkcukacha zincinci.
Ingxaki Enkulu Yokudakumba
Umntu onesi simo uziva edandathekile kakhulu, engenathemba, kwaye engenamsebenzi. Olu nxulunyaniswa lweempawu lwenza kube nzima ukwenza izinto zemihla ngemihla ezifana nokusebenza, ukufunda, ukulala nokutya. Kwanezinto ebezimnandi ngaphambili azisazisi lonwabo. Esi simo sinokufika sidlule kube kanye ebomini, kodwa kubantu abaninzi sinokwenzeka amaxesha amaninzi ebomini babo.
| Uphawu | Ingcaciso elula |
|---|---|
| Ukuziva ulusizi okanye ungenanto ngalo lonke ixesha | Ndiziva ndilusizi kwaye ndisindwa yintlungu imini yonke ngaphandle kwesizathu. |
| Ukulahlekelwa ngumdla kwizinto obukade uzonwabela | Izinto ezinje ngokubukela imovie okanye ukudibana nomhlobo azisenalo uvuyo. |
| Utshintsho ebuthongweni | Ukungalali okanye ukulala kakhulu. |
| Utshintsho lomnqweno wokutya kunye notshintsho lobunzima | Ukwehla kobunzima ngenxa yokulahlekelwa ngumdla wokutya okanye ukunyuka kobunzima ngenxa yokutya kakhulu. |
| Ukungabi namandla, ukuhlala udiniwe | Nokuba ndivuka kusasa, ndiziva ndingenabomi, ndidiniwe kakhulu ukuba ndingenza nomsebenzi omncinci. |
| Ubunzima bokugxila | Ubunzima bokufunda incwadi, ukwenza isigqibo, okanye ukukhumbula into ethile. |
| Ukuziva kakubi ngawe, ukuziva unetyala | Iingcinga ezinje ngokuthi "Andinamsebenzi", "Ndinoxanduva kuyo yonke into". |
| Iingcinga zokuphelisa ubomi bakho | Iingcinga ezinje ngokuthi "Obu bomi abunantsingiselo," "Ndingathanda ukufa." Olu luphawu oluyingozi kakhulu. |
Uxinzelelo lwengqondo
Olu luhlobo olubi kakhulu lokudakumba. Malunga nama-25% ezigulane ezixinezelekileyo esibhedlele zinale meko. Ukongeza kwiimpawu zokudakumba ezikhankanyiweyo ngaphambili, kongezwa ezinye iimpawu ezimbini eziqatha.
1. Ukuphupha izinto ezingekhoyo: Ukubona okanye ukuva izinto ezingekhoyo (umz. ukuva umntu ethetha, ukubona imifanekiso engekhoyo).
2. Ukukhohlisa: Ukwenzeka kweenkolelo ezingeyonyani nezinamandla ezingenasiseko sokwenyani. (Umzekelo, ukukholelwa kakhulu kwizinto ezinje ngokuthi "Ndenze isono esikhulu kwaye ndiyahlwaywa ngenxa yaso," "Kukho umntu ozama ukundenzakalisa.")
Abantu abanale meko basenokungabaxeleli abanye ngento abayibonayo okanye abayivayo ngenxa yeentloni okanye uloyiko, nto leyo eyenza kube nzima ukuyixilonga.
Kutheni sifumana uxinzelelo?
Akukho sizathu sinye sale nto. Kunzima kakhulu. Uxinzelelo ludla ngokubangelwa kukudibana kwezinto ezininzi.
- Impembelelo yemfuza (iBhayoloji): Ukuba kukho umntu kusapho lwakho oye waba noxinzelelo, nawe usenokuba sengozini yokuba nalo.
- Utshintsho lweekhemikhali engqondweni: Isenokuba ngenxa yokungalingani kweekhemikhali ezisebuchotsheni (ii-neurotransmitters) ezilawula iimvakalelo zethu ezifana nolonwabo kunye nosizi.
- Iziganeko zobomi ezibuhlungu: Ukusweleka komntu omthandayo, ukulahlekelwa ngumsebenzi, ukuqhawula ubudlelwane, okanye ukugula kakhulu kunokubangela ukudakumba.
- Izinto ezibangela imeko-bume: Izinto ezinje ngoxinzelelo oluhlala ixesha elide, ukuba wedwa, kunye nokungabikho kwenkxaso yoluntu nazo zidlala indima.
Into ebalulekileyo kukuba ngamanye amaxesha uxinezeleko lunokwenzeka ngaphandle kwesizathu esicacileyo. Ngoko ke musa ukuziva uneentloni okanye udanile xa ucinga ukuba, "Akukho sizathu sokuba ndibe ngolu hlobo."
Uqiniseka njani ukuba esi sisifo? Zithini iindlela zonyango?
Ukuba unezi mpawu zikhankanyiweyo apha ngasentla kangangeeveki ezingaphezu kwezimbini kwaye zichaphazela ubomi bakho bemihla ngemihla, into yokuqala neyona ibalulekileyo ekufuneka uyenze kukubona ugqirha ofanelekileyo.
Ugqirha wakho uza kukubuza imibuzo, ahlole ukuba iimpawu zakho zinzima kangakanani, kwaye ixesha elide kangakanani unazo ngaphambi kokuba afumanise ukuba unayo na. Ngamanye amaxesha, iimpawu zokudakumba zinokubangelwa zezinye iimeko zomzimba, ezifana neengxaki ze-thyroid, ngoko ke banokwenza izinto ezifana novavanyo lwegazi ukuze bangazifumani.
Iindaba ezimnandi zezokuba ukudakumba kunokunyangeka.Iindaba ezimnandi zezokuba ukudakumba sisifo esinokunyangeka. Ngonyango, ungaphinda ukwazi ukulawula ubomi bakho.
Iindlela ezimbini eziphambili zisetyenziswa njengonyango:
1. Amayeza: Kukho iintlobo zemithi yokudakumba. Umzekelo, iindidi zamachiza afana ne-'SSRIs' kunye ne-'SNRIs'. Ezi zisebenza ngokulungelelanisa kwakhona iikhemikhali ezikwingqondo ezingalinganiyo. La mayeza kufuneka aqalwe kuphela ngengcebiso kagqirha .
2. Unyango lokunika iingcebiso kunye nokuthetha (I-Psychotherapy/I-Talk Therapy):Ukuthetha nengcali yezengqondo okanye umcebisi ofanelekileyo, uchonge iingxaki zakho kunye neendlela zakho zokucinga kwaye ufunde ukuzilawula. Iziphumo ziphumelela kakhulu xa ezi ndlela zimbini zisetyenziswa kunye.
Kwiimeko ezinzima kakhulu ezingaphenduliyo kwezinye iindlela zonyango, ezinye iindlela zonyango ezikhethekileyo ezifana ne-'ECT (Electroconvulsive Therapy)' zinokucetyiswa.
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka, sisifo sokwenyani esifuna unyango.
- Ukuba wena okanye umntu omaziyo uneempawu zokudakumba, musa ukungazinaki. Musa ukuba neentloni zokucela uncedo.
- Inyathelo lokuqala kufuneka libe kukubona ugqirha wosapho lwakho (ugqirha). Uya kukwazi ukukunika isikhokelo esifanelekileyo.
- Ukudakumba kunokulawulwa ngempumelelo kakhulu ngamayeza kunye neengcebiso. Ngonyango olufanelekileyo, ungaphila ubomi obuhle kwakhona.
- Awuwedwa. Baninzi abantu abaphethwe yile meko, kwaye kukho abo banokukunceda.
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