Kuqhelekile ukuba neemvakalelo ezahlukeneyo ebomini bethu, ezinje ngosizi, ulonwabo, nomsindo. Ngamanye amaxesha sinokuziva sidakumbile okanye sinesizungu. Kodwa loo mvakalelo iyaphela emva kosuku okanye ezimbini. Kodwa kuthekani ukuba ngamanye amaxesha olu sizi, ukungabi nanto, kunye nesizungu esizivayo azipheli kangangeeveki? Kuthekani ukuba asisenamdla wokwenza nantoni na esasiyithanda ngaphambili, kwaye siziva sikruqukile yiyo yonke into? Mhlawumbi yinto enzulu kunentlungu eqhelekileyo. Yiloo nto sithetha ngayo namhlanje. Yiyo loo nto kukudakumba, okanye imeko ebizwa ngokuba yi-'Clinical Depression'.
Kalula nje, yintoni ukudakumba?
Abantu abaninzi bacinga ukuba ukudakumba luphawu lobuthathaka, ubuvila, okanye ukuziva nje unesizungu. Kodwa oko akuyonyani konke konke. Ukudakumba yimeko yokwenyani yezonyango echaphazela ingqondo yakho kunye nomzimba wakho. Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu, ikwafuna unyango olufanelekileyo.
Cinga nje, ubuchopho bethu buneekhemikhali (ii-neurotransmitters) ezilawula izinto ezinje ngolonwabo, ukulala, kunye nomdla wokutya. Xa ezi khemikhali zingalingani ngesizathu esithile, iimeko ezinje ngokudakumba zinokubakho. Oko kuthetha ukuba asilotyala lakho. Ngoko ke ungabi neentloni okanye woyike ukucela uncedo ngale nto.
Ngaba nawe unazo ezi mpawu? Masilumke kancinci.
Uxinzelelo aluchaphazeli wonke umntu ngendlela efanayo. Kodwa kukho iimpawu eziqhelekileyo. Eyona nto ibalulekileyo kukuba ezi mpawu azihlali nje usuku olunye okanye ezimbini. Sifanele sikrokrele ukuba ezi mpawu ziyaqhubeka ubuncinane iiveki ezimbini , uninzi losuku.
Jonga le theyibhile ingezantsi. Oku kuya kukunceda uziqonde.
| Uphawu | Ingcaciso elula |
|---|---|
| Imo ebuhlungu, engenanto ehlala imini yonke | Ayikokudakumba nje kuphela, kodwa kukudana okunzulu, ukuba wedwa, okanye ukungabi nanto okuvela ngaphakathi. Ngamanye amaxesha ungade ulile ngaphandle kwesizathu. |
| Ukulahlekelwa ngumdla kwizinto obukade uzonwabela | Ukuthetha nabahlobo, ukubukela iTV, ukumamela umculo, nokwenza izinto obuzithanda ngaphambili, awusaziva uvuyo okanye umdla. |
| Utshintsho olubalulekileyo kubunzima bomzimba | Ukwehla okanye ukuzuza ubunzima ngequbuliso, ingakumbi xa ungatyi ukutya okunesondlo (umz., utshintsho lwe-5% kubunzima kwinyanga enye) |
| Utshintsho ekutyeni | Ukutya kancinci kakhulu kunangaphambili (ukungabi namdla wokutya) okanye ukutya kakhulu kunangaphambili. |
| Iingxaki zokulala | Ukungalali, ukuvuka kusasa, okanye ukulala kakhulu emini (hypersomnia). |
| Ukudinwa kakhulu imini yonke | Ndiziva ndidiniwe kakhulu ukuba ndingavuka kusasa nokuba ndilele kakuhle, ndizive ndingaphili imini yonke. Ndiziva ndidiniwe nokuba ndisenokwenza umsebenzi omncinci. |
| Ukuziva unetyala okanye ukungabi naxabiso ngawe | Ukuzibeka ityala ngokungeyomfuneko, njengokuthi "Andinamsebenzi" okanye "Yonke into yimpazamo yam." |
| Ubunzima bokugxila nokwenza izigqibo | Ukungakwazi ukugxila, ukungakwazi ukugcina ingqondo yakho igxile nokuba ufunda iphephandaba okanye ubukele iTV, ukungakwazi ukwenza nezona zigqibo zincinci kwaye uzive uxinezelekile. |
| Iingcinga malunga nokufa okanye ukuzibulala | Ukucinga "Ndingathanda ukuba ndifile" nokuba neengcinga zokuzenzakalisa ziimpawu ezinzulu ekufuneka zijongwe. |
Indlela yokubona ukudakumba?
Ngoku mhlawumbi ucinga, "Wow, nam ndinayo embalwa kwezi, ngaba nam ndinayo i-depression?" Kaloku, oogqirha basebenzisa iindlela ezithile zokuxilonga esi sifo.
Ngamafutshane, ukuze ucinge ukuba unesifo sokudakumba, ezi zinto kufuneka zihlangatyezwe:
1. Ubuncinane enye yeempawu ezimbini zokuqala kwitheyibhile, ezizezi "imvakalelo yokudakumba" okanye "ukulahlekelwa ngumdla/ulonwabo", kufuneka ibe khona.
2. Ukongeza, kufuneka kubekho ezinye iimpawu ezine okanye ngaphezulu kwitheyibhile.
3. Konke oku kufuneka kuqhubeke kangangeeveki ezingaphezu kwezimbini .
Into ebalulekileyo kukuba, le ayisiyonto omele uyikhethe wedwa. Musa ukuzigweba ngokusekelwe kwezi mpawu. Ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuze ufumane ukuxilongwa ngokuchanekileyo.
Ungoyiki ukucela uncedo! Lukhona unyango.
Iindaba ezimnandi malunga nokudakumba kukuba yimeko enokunyangeka kwaye inyangeke phantse ngokupheleleyo . Ukucela uncedo luphawu lwamandla, hayi ubuthathaka. Ugqirha wakho uza kuthetha nawe aze akukhethele unyango olukulungeleyo. Kukho iintlobo ezimbini eziphambili zonyango:
- Amayeza: Kukho amayeza akhuselekileyo anokunceda ekubuyiseleni ukungalingani kweekhemikhali engqondweni.
- Ingcebiso kunye noNyango lwezeNgqondo: Ukuthetha nomntu oqeqeshwe ngeemvakalelo zakho, iingcinga zakho, kunye neengxaki zakho nokufunda indlela yokuzilawula.
Amaxesha amaninzi, ukusebenzisa zombini ezi ndlela kunye kunokufezekisa iziphumo ezilungileyo kakhulu.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Ukuba ezi mpawu ziphazamisana nemisebenzi yakho yemihla ngemihla (emsebenzini, esikolweni), kubudlelwane bakho nosapho, kunye nabahlobo, musa ukulibazisa. Yenza idinga lokubona ugqirha namhlanje.
Ngokukodwa, ukuba uneengcinga ezincinci zokuzilimaza okanye ukuzibulala, ungalibazisi. Thetha nomntu omthembayo ngoko nangoko. Bonana nogqirha wakho ngokukhawuleza. Okanye yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane nawe. Akunyanzelekanga ukuba udlule koku wedwa, baninzi abantu abalindele ukukunceda.
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka bentliziyo, sisifo sokwenyani esifuna unyango.
- Lumka xa ukhathazekile, uphelelwe ngumdla kuyo nayiphi na into, kunye nezinye iimpawu zomzimba nezengqondo ezihlala ixesha elingaphezulu kweeveki ezimbini.
- Ukuba ucinga ukuba unale mpawu, musa ukwenza izigqibo wedwa. Qiniseka ukuba ubona ugqirha ofanelekileyo.
- Kukho unyango olusebenzayo kakhulu lokudakumba. Musa ukoyika ukucela uncedo.
- Ukuba uneengcinga zokuzenzakalisa, funa ingcebiso yezonyango ngoko nangoko okanye uye kwisebe lezonyango ezingxamisekileyo (ETU) elikufutshane. Awuwedwa.
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