Xa ugqirha ekuxelela ukuba unesifo sokudakumba, umbuzo omkhulu olandelayo oza engqondweni yakho 'ngunyango'. Usenokoyika kakhulu ngale mithi. "Ngaba ndiza kuba likhoboka lale mithi?", "Ngaba oku kungabangela ezinye iingxaki?", "Ngaba le mithi ifanelekile kum?", njl., mhlawumbi idlula engqondweni yakho. Enyanisweni, kuyinto eqhelekileyo ukucinga ngezi zinto. Namhlanje, masithethe ngale mithi ilawula ukudakumba, kwaye sifumane iimpendulo kuyo yonke imibuzo esengqondweni yakho.
Kutheni kuthabatha ixesha elide kangaka ukufumana amayeza afanelekileyo?
Le yeyona nto ibalulekileyo ekufuneka siyiqonde kuqala. Uxinzelelo luchaphazela wonke umntu ngokwahlukileyo. Kwakhona, indlela amayeza asebenza ngayo kuwo iyahluka ukusuka kumntu ukuya komnye. Njengokuba ukuya evenkileni uyokukhetha ilokhwe, kuthatha ixesha ukufumana amayeza afanelekileyo emzimbeni wakho nakwimeko yakho.
Khawucinge nje, abanye abantu baziva bekhululekile kakhulu emva kokufumana amayeza okuqala abawanikwayo. Kodwa abantu abaninzi abaziva bekhululekile. Uphononongo olukhulu olwenziwe eMelika lufumanise ukuba ngabantu abangama-30 kuphela kwabayi-100 abaqala ukuthatha amayeza abafumana ukukhululeka ngokupheleleyo emva kokufumana amayeza okuqala. Oku kuthetha ukuba uninzi lwabantu kuya kufuneka basebenzisane nogqirha wabo okwethutyana ukuze bafumane amayeza afanelekileyo kunye nedosi. Kukho izizathu ezahlukeneyo zoku:
- Ezinye iimeko zempilo: Ukuba unezinye iimeko zempilo, ezifana nesifo sentliziyo, isibindi, okanye iingxaki zezintso, ezinye iziyobisi zokudakumba zisenokungakhuselekanga kuwe.
- Iziphumo ebezingalindelekanga zamayeza: Ngamanye amaxesha amayeza owanikwayo asenokungasebenzi kuwe, okanye idosi emiselweyo isenokunganeli.
- Ixesha: Kungathatha iiveki ezininzi, mhlawumbi ukuya kuthi ga kwiinyanga ezimbini, ukuba iziphumo ezipheleleyo zala mayeza zibonakale.
- Iziphumo ebezingalindelekanga: Abanye abantu bafumana iziphumo ebezingalindelekanga ezininzi, nto leyo eyenza kube nzima ukuqhubeka nonyango.
Ngoko ke, ungakhathazeki ukuba iyeza lokuqala alisebenzi. Yinto eqhelekileyo leyo. Ugqirha wakho uza kukunceda ufumane isisombululo esifanelekileyo kuwe.
Zithini ezi zinto zokuthomalalisa uxinezeleko?
Ngamafutshane, la ngamayeza alungelelanisa umsebenzi weekhemikhali ezithile (ii-neurotransmitters) engqondweni yethu. Ukungalingani kwezi khemikhali yimbangela ephambili yokudakumba. Ngokukodwa, iikhemikhali ze-serotonin kunye ne-norepinephrine ziyabandakanyeka. Oko kwenziwa ngala mayeza kukunceda ukugcina amanqanaba afanelekileyo ezi khemikhali.
Amaxesha amaninzi, unyango lwengqondo okanye ingcebiso iyacetyiswa kunye nala mayeza. Xa la mayeza esetyenziswa kunye, iziphumo ziyaphumelela kakhulu.
Zithini ezi mithi?
Kukho iintlobo ezininzi eziphambili zamayeza okunyanga ukudakumba. Ukuba uhlobo olunye alusebenzi, ugqirha wakho angazama uhlobo olwahlukileyo. Makhe sijonge iintlobo eziphambili.
| Uhlobo lweyeza | Indlela esebenza ngayo kunye neenkcukacha ngokulula |
|---|---|
| IiSelective Serotonin Reuptake Inhibitors (SSRIs) | Ezi zezona ntlobo zisetyenziswa kakhulu namhlanje. Zinyusa amanqanaba e-serotonin engqondweni. Imizekelo: iFluoxetine, iSertraline, iCitalopram. Iziphumo ebezingalindelekanga eziqhelekileyo: Isicaphucaphu, isisu esibuhlungu, ukungasebenzi kakuhle ngokwesondo, ukudinwa, isiyezi, ukungalali, ukutshintsha kobunzima, intloko ebuhlungu. Ezi zinokubakho ekuqaleni, kodwa zihlala ziphela ngokuhamba kwexesha. |
| I-Serotonin kunye ne-Norepinephrine Reuptake Inhibitors (ii-SNRI) | Ezi zinto zinyusa amanqanaba e-serotonin kunye ne-norepinephrine. Imizekelo: I-Venlafaxine, i-Duloxetine. Iziphumo ebezingalindelekanga eziqhelekileyo: Ukuphazamiseka kwesisu, ukungalali, iingxaki zesondo, ixhala, isiyezi, ukudinwa. |
| Ii-Tricyclic Antidepressants (TCAs) | La yayililinye lamayeza okuqala asetyenziswa kwingxaki yokudakumba. Asetyenziswa rhoqo namhlanje. Imizekelo: Amitriptyline, Imipramine. Iziphumo ebezingalindelekanga eziqhelekileyo: umlomo owomileyo, isiyezi, isisu esibuhlungu, utshintsho kuxinzelelo lwegazi kunye namanqanaba eswekile. |
| Ii-Monoamine Oxidase Inhibitors (ii-MAOI) | La mayeza anamandla kakhulu awayesetyenziswa kwiintsuku zokuqala. Nangona kunjalo , oogqirha bawanika ngononophelo olukhulu kuba anokubangela ukudibana okukhulu nokutya okuthile (okufana netshizi ezindala kunye nenyama egciniweyo) kunye namanye amayeza . |
| Ezinye iintlobo (ezingaqhelekanga) | Kukwakho namayeza asebenza ngezinye iindlela, njengeBupropion, iMirtazapine, kunye neTrazodone. Umzekelo, iMirtazapine inikwa abantu abaneengxaki zokulala ebusuku kuba ibangela ukozela. IBupropion kucingelwa ukuba ayinazo iziphumo ebezingalindelekanga zesondo. |
Isilumkiso esibalulekileyo: Ezinye iziyobisi zokudakumba zinesilumkiso sokuba zinokunyusa kancinci umngcipheko weengcinga zokuzibulala , ingakumbi kubantwana, kubantu abaselula, nakubantu abadala abancinci abangaphantsi kweminyaka engama-24 ubudala. Ngoko ke ukuba ubona naluphi na utshintsho kwindlela oziphethe ngayo okanye ozicinga ngayo umntwana wakho kwasekuqaleni konyango, xelela ugqirha wakho ngoko nangoko.
Ndingenza ntoni ukuze ndifumane uncedo olupheleleyo kolu nyango?
Akwanelanga ukusela amayeza nje. Igalelo lakho nalo libaluleke kakhulu. Nazi ezinye izinto onokuzenza.
Gcina ingxelo yeemvakalelo zakho.
Bhala phantsi indlela oziva ngayo kunye nokutshintsha kweemvakalelo zakho imini yonke. Xa uyijonga kanye ngeveki, uya kuzazi ngokwakho ukuba imeko yakho iya isiba ngcono okanye imbi. Ukuba uneengxaki, ungambonisa ugqirha wakho uze uthethe ngazo.
Sondeza abantu abakuncedayo.
Kunzima ukuhamba olu hambo wedwa. Thetha nomyeni/umfazi wakho, usapho, abahlobo abasenyongweni, umntu omthembayo ngale nto. Ukuba neqela elihle labantu abakungqongileyo abakuxhasayo kunamandla amakhulu.
Landela unyango ngokuchanekileyo.
Sela idosi emiselweyo ngexesha elimiselweyo, njengoko ugqirha wakho ekuxelela. Musa ukulibazisa amayeza akho. Kuthatha malunga neeveki ezi-6-8 ukuba la mayeza asebenze ngokupheleleyo. Ngoko ke, musa ukuyeka phakathi, uthi, "Ayikasebenzi okwangoku." Ukuba awuyithathi kakuhle amayeza, kufana nokuba awuyiniki ithuba lokusebenza.
Hlakulela imikhwa emihle.
Ziqhelise ukusela amayeza akho ngexesha elifanayo yonke imihla. Akulula ukuwalibala ukuba uwadibanisa neminye imisebenzi, njengokutya isidlo sakusasa okanye ngaphambi kokulala ebusuku. Kukwangumbono olungileyo ukusebenzisa ibhokisi yeepilisi veki nganye ukuze ugcine amayeza akho ngaphakathi.
Musa ukuyityeshela imiphumo emibi
Iziphumo ebezingalindelekanga zezona zizathu ziphambili zokuyeka amayeza. Ukuba unengxaki yeziphumo ebezingalindelekanga, musa ukuthula ngazo kwaye uthethe nogqirha wakho. Banokufumana indlela yokunciphisa ezo ziphumo.
Khumbula, uninzi lweziphumo ebezingalindelekanga zibonakala kakhulu kwiiveki zokuqala zokuqala zonyango, kodwa ziyancipha kancinci kancinci njengoko umzimba uqhelana neyeza.
Musa ukuyeka ukuthatha amayeza akho ngaphandle kwemvume kagqirha wakho!
Oku kubaluleke kakhulu.Musa ukuyeka ukuthatha amayeza akho kuba nje uzive ungcono. Ukwenza njalo kunokwenza ukudakumba kwakho kube mandundu kwaye kubangele iimpawu zokurhoxa. Ukuba uziva ngathi kufuneka uyeke ukuthatha amayeza akho, thetha nogqirha wakho ngaloo nto. Uya kukwazi ukunciphisa umthamo wakho kancinci kancinci aze akubonise indlela yokuyeka ngokukhuselekileyo ukuthatha amayeza akho.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba uzinike ixesha elithile ukuze ufumane amayeza afanelekileyo kunye nedosi efanelekileyo yokudakumba kwakho. Ungakhathazeki ngayo loo nto.
- Kuthatha iiveki ezimbalwa ukuba imiphumo epheleleyo yeyeza ibonakale, ngoko yiba nokholo kunyango kwaye uqhubeke.
- Thetha ngokukhululekileyo nogqirha wakho malunga naziphi na iziphumo ebezingalindelekanga ozifumanayo okanye naluphi na utshintsho kwindlela ovakalelwa ngayo.
- Ukuba usela amayeza alo naluphi na olunye ukugula, qiniseka ukuba uxelele ugqirha ukuba ngubani onyanga ukudakumba kwakho.
- Ungaze uqale, utshintshe idosi, okanye uyeke ukuthatha amayeza ngaphandle kwengcebiso kagqirha wakho.
- Awuwedwa kolu hambo. Ngonyango olufanelekileyo nenkxaso, ungaphinda uphile kakuhle engqondweni.
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