Ngaba oku kuyenzeka nakuwe? Ubuncumile kwaye wonwabile okwangoku, kodwa kwimizuzu embalwa uziva ulusizi, unomsindo, okanye ucaphukile ngaphandle kwesizathu. Uziva ubuhlungu nokuba yinto encinci, okanye ucaphuka kakhulu. Ngaba ukufumanisa kunzima ukugcina imo yakho, oko kukuthi, 'imo yakho', kwindawo enye? Eli nqaku liza kuba libaluleke kakhulu kuwe.
Kalula nje, yintoni le Mood Swing?
Ukutshintsha kweemvakalelo kukutshintsha okukhawulezileyo kwindlela oziva ngayo. Ngamanye amaxesha siyaqonda ukuba kutheni sizive kakuhle okanye sibi. Kodwa ngamanye amaxesha, asikwazi ukuqonda ukuba kutheni sizive ngolu hlobo.
Uphando lubonisa ukuba iikhemikhali ezikwingqondo yethu, ezibizwa ngokuba zii-neurotransmitters, zilawula indlela esivakalelwa ngayo. Izinto ezininzi esizenzayo zichaphazela la manqanaba eekhemikhali. Umzekelo, ukutsiba ukutya, ukuzilolonga, ukudlala nesilwanyana sasekhaya, okanye, kwimeko yabasetyhini, ngexesha lokuya exesheni, la manqanaba eekhemikhali anokutshintshatshintsha.
Ubomi abusoloko bufana. Ulonwabo, usizi, umsindo, zonke ezi zizinto zobomi bethu. Kufana nokujikajika kwindawo yokudlala unyuka unyuka. Kodwa xa ujikajika, singacinga ukuba uza kunyuka okanye uhle emva koko. Kodwa olu tshintsho lweemvakalelo kunzima ukuluqikelela kwangaphambili.
Nangona kusenokungakhululeki ukuba nolu tshintsho ngequbuliso kwimo yakho, into ebalulekileyo ekufuneka uyikhumbule kukuba le yinto eyenzeka kuthi sonke. Nangona kunjalo, ukuba oku kwenzeka rhoqo, okanye ukuba kuchaphazela ubomi bakho bemihla ngemihla okanye ubudlelwane bakho, kubalulekile ukuthetha nogqirha wakho .
Zithini izizathu eziphambili zokutshintshatshintsha kweemvakalelo?
Njengoko besitshilo ngaphambili, unobangela oyintloko lutshintsho kumanqanaba ee-neurotransmitters engqondweni. Yonke into eyenzekayo ebomini bethu ichaphazela la makhemikhali. Nangona kunjalo, ngamaxesha athile ebomini, kunye neemeko ezithile zonyango, kunye nezinto ezithile esizithathayo, olu tshintsho lweemvakalelo lunokuba yinto eqhelekileyo. Ukwazi ezi zizathu kunokukunceda uqikelele ukuba unokutshintsha nini isimo sakho sengqondo, okanye kukuncede uqonde ukuba kutheni kwenzeka oko.
| Udidi lwesizathu | Inkcazo kunye nemizekelo |
|---|---|
| Amanqanaba ahlukeneyo obomi |
|
| Ezinye iimeko zonyango | |
| Iingxaki zempilo yengqondo | Ngamanye amaxesha ukutshintsha kweemvakalelo kunokuba luphawu lwesifo sengqondo esifana nokudakumba okanye isifo se-bipolar. Kunokubonwa nakwiimeko ezifana nexhala, i-ADHD, i-Borderline Personality Disorder, kunye ne-PTSD. |
| Izixhobo kunye namayeza asetyenzisiweyo |
|
Inyangwa njani le meko?
Utshintsho lweemvakalelo oluhlala lusenzeka aludingi nyango lukhethekileyo. Nangona kunjalo, ukuba luchaphazela ubudlelwane bakho, umsebenzi, okanye imfundo, unokufuna unyango. Ugqirha wakho uya kuqala afumanise unobangela. Unyango luya kuxhomekeka kwisizathu.
Unyango lungabandakanya:
- Ii-antidepressants okanye izinto ezizinzisa imeko yengqondo.
- Unyango Lokuziphatha Olusebenzisa Ingqondo (i-CBT).
- Unyango Lokuziphatha NgeDialectical (DBT).
- Izakhono zokufundisa ukukunceda ulawule iimvakalelo zakho (i-psychoeducation).
Ndingenza ntoni ukuze ndilawule utshintsho lweemvakalelo zam?
Kuqhelekile ukuba neengxaki ebomini. Akukho nto unokuyenza ukuze uyeke ngokupheleleyo ezi nguqu zeemvakalelo. Kodwa kukho izinto ezimbalwa onokuzenza ukuze unciphise ukuphindaphindeka kwazo, okanye ubuncinane unciphise ubukhali bazo:
- Phuma ngaphandle: Ukuchitha ixesha elithile kwindalo kunokunciphisa uxinzelelo kwaye kuphucule indlela ovakalelwa ngayo.
- Ukuzilolonga rhoqo: Umsebenzi nezinye izinto zisenza sihlale phantsi ixesha elide. Kodwa ukongeza intshukumo encinci kwimisebenzi yakho yemihla ngemihla kunokuba nefuthe elikhulu kwindlela ovakalelwa ngayo. Uphando lubonise ukuba ukuzilolonga kukhupha iikhemikhali ezikwenza uzive kamnandi kwaye kunokukunceda ulale.
- Yitya ukutya okunceda ukulawula indlela ovakalelwa ngayo: Oku kuthetha ukutya iiproteni ezingenamafutha amaninzi, imifuno enemibala, kunye nokunciphisa ukutya okucutshungulweyo kunye neeshukela ezongeziweyo.
- Ziqhelise ukwenza umthambo wokuphefumla nzulu: Ukuzilolonga ngokuphefumla okunje kunokukunceda ukunciphisa uxinzelelo kwaye uthathe ixesha lokucinga ngaphambi kokuba uphendule ngokukhawuleza kwinto ethile.
- Zama unyango lokukhanya: Ukusebenzisa ibhokisi yokukhanya, ingakumbi ngexesha lokukhanya okuphantsi, kunokunyusa amanqanaba e-serotonin kwaye kuphucule imeko yengqondo.
Ndingathetha nini nogqirha ngale nto?
Sonke sihlangabezana nokutshintshatshintsha kweemvakalelo ngamanye amaxesha, kodwa kungcono ukuthetha nogqirha ukuba ufumana nayiphi na kwezi zilandelayo:
- Ukuba le meko yenzeka rhoqo .
- Ukuba iimvakalelo ezivukayo engqondweni zinamandla kakhulu (umz. umsindo ogqithisileyo, usizi olunganyamezelekiyo).
- Ukuba uziva ngathi awukwazi ukuzibamba .
- Ukuba oku kuchaphazela umsebenzi wakho okanye umsebenzi wesikolo .
- Ukuba oku kuchaphazela ubudlelwane bakho nabanye abantu.
Utshintsho lweemvakalelo lunokuvakala ngathi yinxalenye yobomi bethu. Kukho inyaniso kuloo nto. Kodwa oko akuthethi ukuba kufuneka bonakalise ubomi bakho okanye bulawule ubomi bakho. Zininzi izinto onokuzenza ukuze uzilawule, ukusuka kutshintsho olulula ukuya kwindlela yakho yemihla ngemihla ukuya kunyango. Kwaye akufuneki ukwenze wedwa. Ukuba unotshintsho lweemvakalelo oluxhaphakileyo okanye olunzima ngokwaneleyo ukuba luphazamise ubudlelwane bakho, ugqirha anokukunceda.
Umyalezo Wokuya Ekhaya
- Ukutshintshatshintsha kweemvakalelo, okanye utshintsho olukhawulezileyo kwiemvakalelo, yimeko eqhelekileyo efunyanwa ngabantu abaninzi.
- Utshintsho lweehomoni, iimeko ezithile zonyango, amayeza, kunye neendlela zokuphila zinokubangela oku.
- Izinto ezifana nokuzilolonga rhoqo, ukutya ukutya okunempilo, kunye nokulala ngokwaneleyo zinokunceda ekulawuleni le meko.
- Ukuba utshintsho lweemvakalelo zakho luhlala lusenzeka, lunzima, okanye luchaphazela ubomi bakho bemihla ngemihla kunye nobudlelwane bakho, qiniseka ukuba ubona ugqirha ukuze akunike ingcebiso.
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
💬 Yintoni ebangela ukuba izandla neenyawo zibe bandayo ngendlela engaqhelekanga? Ingaba esi sisifo?
Kuqhelekile ukuba izandla neenyawo zakho zibanda xa kubanda (xa ukwi-AC). Kodwa oku kuthetha ukuba ngaphandle kwesizathu esicacileyo, nokuba kushushu, iminwe yakho ivakala ngathi iqandisiwe, njengee-ice cubes (imvakalelo yokubanda ngokuqhwanyaza). Ngamanye amaxesha, kunye noku, iminwe yakho ingajika ibe mhlophe okanye ibe luhlaza okwesibhakabhaka (iPale okanye iCyanotic). Olu luphawu lwengxaki enkulu yokujikeleza kwegazi emzimbeni!
💬 Zithini izizathu eziphambili zokubanda kwezandla neenyawo?
Eyona nto iphambili yile nto kukuvaleka kwemithambo yegazi/imijelo yegazi esuka entliziyweni iye ezandleni nasezinyaweni! 1) 'Isifo sikaRaynaud' - Xa aba bantu bexinezelekile okanye benomkhuhlane, imithambo esezandleni zabo ivaleka ngokupheleleyo kwaye iminwe yabo ijika ibe luhlaza okwesibhakabhaka/mhlophe. 2) 'Isifo seswekile' sibangela umonakalo kwimithambo yegazi nasemithanjeni yegazi emilenzeni (Neuropathies/PAD). 3) I-Hypothyroidism. 4) Njengophawu lokuqala lomothuko, ukuhamba kwegazi kuyayeka kwaye izandla neenyawo ziyabanda.
💬 Xa izandla neenyawo zakho zibanda, zeziphi 'iimeko ezisongela ubomi/ezingxamisekileyo' ezifuna ukuba ubone ugqirha/uye esibhedlele unganxibanga iikawusi?
Umntu ophile kakuhle ngequbuliso uba sengozini enkulu! 1) Ukuba isandla/umlenze ujika ube luhlaza okwesibhakabhaka okanye ube mnyama (iCyanosis/Gangrene) ngenxa yomkhuhlane, 2) Ukuba umlenze/ingalo ayisebenzi kwaye kukho intlungu evuthayo/enganyamezelekiyo (igazi eliqhekekileyo), 3) Ukuba kukho izilonda ezingapholiyo esandleni/emlenzeni, 4) Ukuba umzimba uba bandayo ngenxa yentlungu yesifuba (ukuhlaselwa yintliziyo), kufuneka uye esibhedlele ngoko nangoko kuba ilungu lomzimba linokunqunyulwa okanye isigulana singafa!
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