Kukho iintsuku apho ungafuni nokuvuka ebhedini, ungenamdla wokwenza nantoni na? Uziva ungenanto, ulusizi, kwaye unzima. Yonke into ibonakala ikruqula. Kusenokuba yinto eqhelekileyo ukuba oku kuhlale usuku olunye okanye ezimbini. Kodwa ukuba olu luvo lukukhathaza kangangeeveki okanye iinyanga, kwaye luchaphazela imisebenzi yakho yemihla ngemihla, lusenokuba yinto engaphezulu kunokuba sicinga, oko kukuthi ukudakumba. Oku akukobuthathaka okanye ukuzenzisa, kodwa sisifo sokwenyani esifuna unyango.
Zithini iimpawu zokudakumba?
Ukudakumba kungaphezulu nje kokuva usizi. Kuchaphazela ingqondo yakho kunye nomzimba wakho. Ezi mpawu zisenokungafani kuye wonke umntu. Kodwa makhe sijonge ezinye zeempawu eziqhelekileyo.
| Uhlobo lwempawu | Inkcazo |
|---|---|
| Utshintsho kwiimvakalelo | Iimvakalelo ezingapheliyo zosizi, ukungabi nathemba, nokuphelelwa lithemba. Ukulahlekelwa ngumdla kwizinto obukade uzonwabela (ukubukela iTV, ukuthetha nabahlobo). |
| Amandla kunye nokulala | Ukuziva udiniwe kwaye ungenawo amandla ngalo lonke ixesha. Ukulala kakhulu okanye ukuba nengxaki yokulala. |
| Utshintsho kwindlela yokutya | Ukuncipha okanye ukugqithisa ukutya. Oku kunokukhokelela ekwehleni okanye ekutyebeni. |
| Amandla okucinga | Ubunzima bokugxila, ukukhumbula izinto, nokwenza izigqibo. |
| Iingcinga ezinzulu | Ukuba neengcinga zokukruquka bubomi, iingcinga zokufa, okanye iingcinga zokuzenzakalisa.Le yimeko enzima kakhulu. |
Khumbula, ukuba nenye okanye ezimbini kwezi mpawu akuthethi ukuba unesifo sokudakumba. Kodwa ukuba uninzi lwazo luchaphazela ubomi bakho kangangeeveki ezimbini, kubalulekile ukufuna ingcebiso kugqirha.
Ugqirha angakunceda njani?
Kukho unyango olusebenzayo lokudakumba, ngoko ungoyiki ukucela uncedo. Ugqirha wakho anokukunceda ngeendlela ezahlukeneyo.
1. Unyango lokuthetha
Ngamanye amaxesha ukuthetha ngeemvakalelo zakho nomntu omthembayo noqeqeshiweyo kunokuba luncedo kakhulu. Umcebisi okanye ugqirha wengqondo angakunceda uqonde iimvakalelo zakho, azilawule, kwaye ufumane amandla owadingayo ukuze ujongane nobomi kwakhona.
2. Unyango ngamayeza
Uxinzelelo ludla ngokubangelwa kukungalingani kweekhemikhali ezithile engqondweni yethu, ezibizwa ngokuba zii-neurotransmitters. Ngamafutshane, ezi zifana nezithunywa ezilawula iimvakalelo zethu.
Amayeza anikwe ngugqirha asebenza ukulungelelanisa la machiza.
- Enye yezona ntlobo zamachiza zisetyenziswa kakhulu yiSelective Serotonin Reuptake Inhibitors (SSRIs) . Imizekelo ibandakanya iziyobisi ezifana ne-'Fluoxetine' kunye ne-'Sertraline'. Ezi zikhuselekile ngokubanzi.
- Kodwa ngugqirha wakho kuphela onokumisela amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo emva kokukuxilonga. Ungaze usebenzise amayeza abanye abantu okanye uyeke ukuwasebenzisa ngaphandle kokubonisana nogqirha.
Kwezinye iimeko ezingaqhelekanga nezinzima, ugqirha unokuqwalasela nezinye iindlela zonyango, ezifana ne-'Electroconvulsive therapy (ECT)'.
Zeziphi izinto esinokuzenza ekhaya?
Kunye nonyango lwezonyango, kukho izinto ezimbalwa ezilula onokuzongeza kwindlela ophila ngayo eziya kukunceda kakhulu ekuphulukaneni nobunzima ngokukhawuleza.
Masithathe indlela yokuphila enempilo.
Kukho unxibelelwano olukhulu phakathi kwendlela ophila ngayo nempilo yakho yengqondo.
- Lala kakuhle: Zama ukulala kamnandi ubuncinane iiyure ezisi-7-8 ngosuku.
- Ukuzilolonga: Usenokungaziva ufuna ukuzilolonga xa uziva udakumbile. Kodwa yenza isigqibo sakho uze wenze into efana nokuhamba okanye ukubaleka imizuzu engama-20-30. Xa uzilolonga, ingqondo yakho ivelisa ii-endorphins, eziyimichiza ekwenza uzive wonwabile. Kufana neyeza lendalo lokuthomalalisa iintlungu.
- Musa ukusebenzisa utywala neziyobisi: Nangona ezi zinto zinokubonakala ngathi zikhulula ubomi bakho okwethutyana, zinokwenza ukuba uxinezeleko lube mandundu ekuhambeni kwexesha.
Masicinge nangokutya esikuselayo.
Oko sikutyayo kuchaphazela iingqondo zethu. Kubalulekile ukutya ukutya okunesondlo. Ingakumbi ukutya imifuno, iziqhamo, iimbotyi, amandongomane kunye neentlanzi. Uphando lufumanise ukuba ukutya kwaseMeditera kufanelekile kakhulu koku.
Abanye abantu basebenzisa amayeza esintu afana ne-'St. John's Wort'. Kodwa musa ukuwasebenzisa ngaphandle kokubuza ugqirha. Angadibana namanye amayeza owasebenzisayo.
Musa ukuba wedwa, phuma kancinci.
Xa udandathekile, ufuna ukuhlala wedwa egumbini lakho. Kodwa oko kuyayibangela imeko ibe mandundu ngakumbi.
- Fumana ixesha lokuchitha ixesha elangeni: Phuma ngaphandle okwethutyana yonke imihla. Ukukhanya kwelanga kuphucula indlela esivakalelwa ngayo.
- Thetha nomhlobo: Fowunela umhlobo okanye ilungu losapho olithembayo. Yabelana ngento ekucingayo.
Yitsho into esengqondweni yakho.
Ukubamba iimvakalelo kuya kwandisa uxinzelelo.
- Gcina idayari: Bhala phantsi iingcinga zakho ephepheni. Oku kuya kukunceda uziqonde ngcono.
- Intetho: Thetha nomntu omthembayo ngento ekucingayo.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Ukudakumba yimeko enzima, ngoko ke musa ukulibazisa ukufuna uncedo. Ukuba ufumana nayiphi na kwezi zilandelayo, qiniseka ukuba ubona ugqirha wakho.
| Amathuba | Kwenziwe ntoni |
|---|---|
| Ukuba iimpawu zihlala ngaphezulu kweeveki ezimbini. | Bona ugqirha ngaphandle kokulibazisa uze umchazele imeko yakho. |
| Ukuba uneengcinga zokuzibulala. | Le yimeko engxamisekileyo. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. |
| Ukuba awukwazi ukufezekisa imisebenzi yemihla ngemihla, umsebenzi, okanye uxanduva losapho ngenxa yokudakumba. | Kubalulekile ukufuna uncedo lweengcali. |
| Ukuba kukho utshintsho olukhulu kwimo yengqondo (uvuyo olukhulu uze ngequbuliso uzive ulusizi). | Bonana nogqirha ukuze uhlole ezinye izifo zengqondo. |
Kuthekani ukuba yingxamiseko?
Ukuba uziva ngathi uza kuzilimaza okanye ucinga nzulu ngokuzibulala, nceda ungabi wedwa.
Xelela umntu omthembayo (ilungu losapho, umhlobo) ngokukhawuleza. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (i-ETU) elikufutshane ngokukhawuleza. Ungafowunela neenombolo zoncedo eziyimfihlo ezifana neSumithrayo ukuze ufumane uncedo. Awuwedwa, kukho abantu abanokukunceda.
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka, sisifo sokwenyani esinokunyangwa.
- Musa ukoyika ukuthetha ngeemvakalelo zakho nomntu omthembayo okanye ugqirha.
- Kunye nonyango, umthambo olungileyo, ukutya okunesondlo, kunye nokulala ngokwaneleyo kuya kukunceda kakhulu ekuchacheni ngokukhawuleza.
- Ukuba wena okanye umntu omaziyo uneengcinga zokuzenzakalisa, funa uncedo lwezonyango ngokukhawuleza.
- Awuwedwa. Ngoncedo olufanelekileyo, ungaphuma kule meko.
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