Ukuba ugqibe ekubeni ubonane nogqirha ukuze uthethe ngento ekukhathazayo, uzive ulusizi olunganyamezelekiyo, okanye uxinzelelo, eneneni sisigqibo esixabisekileyo nesifanelekileyo. Ukucela uncedo ngento efana nale ngamandla amakhulu. Nangona kunjalo, kuqhelekile ukuba uzive usoyika kwaye ungaqinisekanga xa usiya kubona ugqirha okokuqala. "Ugqirha uza kubuza ntoni?", "Ndithini?", "Ngaba uza kundiqonda?" Mhlawumbi unemibuzo emininzi engqondweni yakho. Yiyo loo nto sithetha ngale nto namhlanje. Ukuba unombono omncinci wento aza kubuza ugqirha, ungangena ulungele kakuhle. Emva koko awuyi kulibala nantoni na, kwaye uya kuziva ukhululekile.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Kwenzeka ntoni xa udibana nogqirha?
Okokuqala, ukuba ugqirha ukubuza imibuzo emininzi, akungenxa yokuba ekukrokrela okanye ekugweba. Kufana nomcuphi oqokelela ulwazi lwetyala. Ufuna olu lwazi ukuze aqonde ngokupheleleyo imeko yakho aze ahlole zonke izizathu ezinokubakho.
Ngaphambi nangexesha lentlanganiso
Ngamanye amaxesha, ngaphambi kokuba ubone ugqirha wakho, unokunikwa iphepha lemibuzo elifutshane oza kulizalisa. Oku kudla ngokubandakanya imibuzo malunga nomdla wakho wokutya, ukulala, kunye neemvakalelo zakho. Imibuzo efana nale (efana ne-'Patient Health Questionnaire-9' okanye i-'PHQ-9') inceda ugqirha wakho ukuba aqonde imeko yakho ngaphambi kokuba ungene.
Xa usiya kugqirha, uza kujonga uxinzelelo lwakho lwegazi , enze uvavanyo lomzimba oluqhelekileyo, kwaye angacebisa ukuba wenze uvavanyo lwegazi. Usenokuba uzibuza, "Kutheni ndidinga uvavanyo lwegazi ngenxa yengxaki yentliziyo?"
Oku kungenxa yokuba ezinye iimeko zempilo (ezifana nokungalingani kweehomoni ze-thyroid) nazo zinokubangela iimpawu zokudakumba. Ngoko ke, ezi mvavanyo zibaluleke kakhulu ukuqinisekisa ukuba akukho sizathu sithile sengxaki yakho.
Emva kwezi zinto zisisiseko, incoko yokwenyani iyaqala. Lungela imibuzo efana nale.
Yeyiphi imibuzo enokubuzwa ngugqirha?
Xa uphendula le mibuzo, kubalulekile ukuba ukhululeke kwaye uthembeke kangangoko unako. Khumbula, le ngxoxo phakathi kwakho nogqirha wakho iyimfihlo ngokupheleleyo.
1. Malunga nobomi bakho bemihla ngemihla
- "Usebenza ntoni?"
- "Uthanda ukwenza ntoni ukuze wonwabe?"
- "Ihlala ihamba njani imini?"
Le ayisiyomibuzo nje yokuqalisa incoko. Ugqirha uzama ukuqonda izinto ezikubangela uxinezeleko ebomini bakho, izinto ezazikuzisa uvuyo, kunye nokuba kwenzeke ntoni kwezo zinto ngoku. Umzekelo, ukuba ubukade ukonwabela ukudlala nabahlobo okanye ukufunda incwadi, kodwa ngoku awukwazi ukwenza nayiphi na kwezo zinto, olo luphawu olubalulekileyo.
2. Malunga nabo bakunika amandla (Inkqubo yakho yokuxhasa)
- "Uhlala nabani?"
- "Ngaba kukho umntu onokuthetha naye nize nabelane ngento esengqondweni yakho?"
- "Ulwalamano lwakho nosapho kunye nabahlobo abasondeleyo lunjani?"
Xa ujongene nesifo esifana nokudakumba, ukuba nabantu abasincedayo, inkqubo yethu yenkxaso, kubaluleke kakhulu. Ukwazi ukuba uwedwa okanye unomntu onokuthetha naye kunokunceda ugqirha wakho ukuba acwangcise unyango lwakho.
3. Imeko yakho yempilo ngokubanzi
Le yinxalenye ebaluleke kakhulu. Ukuba unako, gcina ezi zinto zincinci phambi kokuba uye kugqirha. Kuya kukunceda kakhulu.
| Ulwazi ekufuneka ulunike ulwazi | Imizekelo kunye nokubaluleka |
|---|---|
| Iimeko zonyango zangoku | Ukuba unezinye izifo, ezinje ngeswekile, uxinzelelo lwegazi oluphezulu, i-cholesterol, okanye isifo sentliziyo, sixelele ngazo. |
| Amayeza owasebenzisayo | Xelela ugqirha wakho malunga nawo onke amayeza (kwaneevithamini) owasebenzisayo kwezinye iimeko. Amanye amayeza anokuchaphazela nendlela ovakalelwa ngayo. |
| Imikhwa yakho | Thembeka malunga nokuba uyatshaya okanye usela utywala, kwaye ukuba kunjalo, utywala obungakanani. Oku kunokuchaphazela unyango. |
| Ukuzilolonga kunye nomsebenzi | Usebenza kangakanani emzimbeni? Ngaba uqhelisa rhoqo? Olu lwazi lubalulekile. |
4. Imbali yoSapho
- "Ziziphi izifo eziye zafunyanwa ngumama, utata, kunye nabantakwenu?"
- "Ngaba kukho umntu kusapho lwakhe owakha waba nesifo sengqondo esifana nokudakumba, ixhala, okanye isifo sengqondo esibizwa ngokuba yi-bipolar disorder?"
Lo asingombuzo nje kuphela. Njengesifo seswekile, isifo sentliziyo, kunye nezinye izifo zengqondo, kunokubakho umngcipheko wemfuza . Ngoko ke ukuba kukho umntu kusapho lwakho okhe waba nezi meko, ukwazi oko kuya kunceda ugqirha wakho aqonde ngcono imeko yakho aze abone iingozi zexesha elizayo.
Khumbula, yonke le mibuzo ibuzwa ngenjongo enye engqondweni: ukukunika unyango olufanelekileyo nolusebenzayo. Ngoko ke olu lubambiswano phakathi kwakho nogqirha wakho.
Kukwangumbono olungileyo ukubhala phantsi iingcinga zakho, iimvakalelo zakho, kunye neempawu zakho (umz., ukungalali, ukucaphuka, ukuziva ukruqukile, iingcinga zokuzibulala) ephepheni. Ngale ndlela, awuyi kuphoswa nto.
Umyalezo Wokuya Ekhaya
- Ukufuna ingcebiso yezonyango ngengxaki yempilo yengqondo yenye yezona zinto zinkulu onokuzenzela zona. Zingce ngaloo nto.
- Ugqirha ubuza imibuzo ukuze ayiqonde ngokupheleleyo imeko yakho aze akunike unyango olufanelekileyo.
- Ngaphambi kokuba udibane nogqirha, bhala phantsi iimpawu zakho, amanye amayeza owasebenzisayo, kunye nembali yempilo yosapho lwakho.
- Thembeka kwaye ukhululeke kangangoko kunokwenzeka kugqirha wakho ukuze ufumane iziphumo ezingcono kakhulu.
- Olu asilohambo oluhamba wedwa. Ugqirha wakho liqabane lakho elizimisele ukukunceda uphile.
No comments yet. Be the first to share your question or experience below.