Ngaba ngamanye amaxesha uziva ngolu hlobo? Awukwazi ukugqiba umsebenzi ngokufanelekileyo, kunzima kakhulu ukugcina ingqondo yakho ikwindawo enye , uhlala ulibale izinto ezifana nezitshixo zakho, isipaji sakho, uyeka ukusebenza kancinci... Ngenxa yezi zinto, unokuzigxeka, ucinga, "Ndilivila kakhulu" okanye "Andinakwenza nto ngokufanelekileyo." Kodwa oku kusenokungabi bubuvila bakho okanye ukungakwazi kwakho ukwenza izinto. Namhlanje siza kuthetha ngemeko yezonyango engasemva koku, abantu abaninzi abangayaziyo. Yi-ADHD leyo.
Umdlali we-Olimpiki kwi-marathon uMolly Seidel uchithe iminyaka ezama ukufumana izisombululo kwiingxaki zakhe zempilo yengqondo. Kodwa wayevakalelwa kukuba kukho into engalunganga. Uyichaza kakuhle. “Into ehlekisayo ngesifo sengqondo neyona nto imbi ngayo kukuba xa ucinga ukuba ulungise into enye, kuvela enye into,” utshilo. “Kufana nomdlalo apho ubetha into evele kwenye indawo ize ivele kwenye indawo. Kwandithatha iminyaka ukuqonda ukuba ukuba sinyanga iimpawu kwaye singafikeleli kwisizathu, sisuka kwesinye isifo siye kwesinye.” Kuphela emva kokuba efunyaniswe ene-ADHD kunye ne-OCD (Obsessive Compulsive Disorder) apho wafumana indlela yokuqhubela phambili ebomini.
Ngamafutshane, yintoni i-ADHD?
I-ADHD, okanye i-Attention Deficit Hyperactivity Disorder , yimeko yophuhliso lwe-neurodevelopmental enxulumene nophuhliso lobuchopho. Nangona abantu abaninzi becinga ngayo njengento echaphazela abantwana abancinci kuphela, ikwaxhaphakile nakubantu abadala . Kwiimeko ezininzi, le meko ikhona ukususela ebuntwaneni kwaye ayifumaneki, nto leyo ekhokelela kwiingxaki xa umntu emdala.
Ngamafutshane, ii-neurotransmitters ezilawula ingqalelo, ucwangciso, kunye nolawulo lwempembelelo kumntu one-ADHD zisebenza ngendlela eyahlukileyo kancinci. Oku akukobuvila, ukungabi nambeko, okanye ubuthathaka bobuntu . Kufana nomntu ongaboni kakuhle ofuna iiglasi. Asikuko ityala lakhe, yindlela ingqondo yakhe esebenza ngayo.
Ziziphi iimpawu ze-ADHD kubantu abadala?
Ukuxakeka okubangelwa ngumntwana akubonakali rhoqo kubantu abadala. Kunoko, iimpawu zibonakala ngendlela eyahlukileyo. Makhe sijonge iimpawu eziphambili, ezahlulwe zibe ziindidi ezintathu.
| Udidi lweempawu | Indlela ebonakala ngayo kubantu abadala (umzekelo) |
|---|---|
| Ukungakhathali |
|
| Ukusebenza ngokugqithisileyo | |
| Ukungxama |
Into ebalulekileyo kukuba ayizizo zonke ezi mpawu ezifanayo kumntu wonke. Abanye abantu banokuba nokungakhathali kuphela. Abanye banokuba nokusebenza kakhulu kunye nokungakhathali. Abanye abantu banokuba nazo zonke ezi zinto kunye.
Iyintoni impembelelo ye-ADHD ebomini?
Ukuba oku akuqatshelwa, kunokuchaphazela iinkalo ezininzi zobomi.
Ngomsebenzi nemfundo
Ngenxa yobunzima bokucwangcisa umsebenzi, ixesha elibekiweyo lisenokungafikelelwa. Ngenxa yokungakhathali, iimpazamo zinokwenziwa emsebenzini. Oku kunokukhokelela ekubhekweni njengongenabuchule emsebenzini kunye nokungazithembi . Ukuba ungumfundi waseyunivesithi, ukunikel’ ingqalelo kwiintetho kunye nokulungiselela izifundo zakho kunokuba ngumceli mngeni.
Ngobudlelwane bomntu
Ngenxa yokuba uhlala ulibale izinto (umz., imihla yokuzalwa, idinga), banokucinga ukuba awukhathali ngabanye abantu. Ngenxa yokuba unengxaki yokuhlala ugxile, abahlobo kunye nosapho banokucinga ukuba awungomphulaphuli olungileyo. Ngenxa yokungxama kwakho, ungagqibela uthetha izinto ongazicinganga.
Kwimpilo yengqondo
Ukuzigxeka rhoqo nokuziva ngathi uyasilela kunokukhokelela ekunciphiseni kakhulu ukuzithemba kwakho . Oku kunokukhokelela nakwezinye iimeko zempilo yengqondo ezifana nokudakumba kunye nokuxhalaba ngokuhamba kwexesha.
Kulungile, ngoko ke uza kwenza ntoni emva koko?
Ukuba ucinga ukuba unale mpawu, eyona nto ibalulekileyo kukubona ugqirha . Kubaluleke kakhulu ukubona ugqirha wengqondo uze uthethe ngale nto. Musa ukuzama ukuzixilonga ngokufunda ngayo kwi-intanethi.
"Ukufumana isifo akuthethi ukuba ubizwa ngegama elibi. Kukuzinika ithuba lokuqonda indlela esebenza ngayo ingqondo yakho. Kufana nokufumana imephu xa ulahlekile kwaye ungakwazi ukufumana indlela yakho."
Ugqirha uza kugqiba ukuba unale meko okanye akunjalo ngokubuza malunga nobuntwana bakho, ubomi besikolo, umsebenzi, kunye nobudlelwane bakho, kwaye ukuba kuyimfuneko, asebenzise imibuzo ethile.
Akukho sisombululo sinye sonyango. Siyahluka kumntu nomntu. Kukho iindlela ezahlukeneyo zonyango eziphambili.
1. Iindlela Zonyango Lokuziphatha: I-Cognitive Behavioral Therapy (CBT) ngokukodwa iyasebenza kakhulu. Ikufundisa iindlela ezisebenzayo zokulawula imingeni ye-ADHD ngokuqonda ubudlelwane phakathi kweengcinga zakho, iimvakalelo zakho kunye nokuziphatha. Umzekelo, indlela yokwahlulahlula imisebenzi emikhulu ibe ziinxalenye ezincinci, indlela yokucwangcisa usuku lwakho, kunye nendlela yokulawula iziphazamiso.
2. Amayeza: Abanye abantu banokufuna amayeza. La mayeza asebenza ngokulinganisela ii-neurotransmitters engqondweni ezilawula ingqalelo kunye neemvakalelo. Oku kufanele kuthathwe kuphela phantsi kweliso likagqirha. Ugqirha wakho uya kumisela amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo kuwe.
3. Utshintsho kwindlela yokuphila:
- Umthambo:Ukuzilolonga imihla ngemihla kuphucula ukugxila kwaye kunciphisa ixhala.
- Ukulala: Ukulala ngokwaneleyo kubalulekile. Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
- Ukutya: Yitya ukutya okunesondlo. Nciphisa ukutya okuneswekile, okucutshungulwayo kangangoko unako.
- Ukucwangcisa: Cwangcisa umsebenzi wakho usebenzisa idayari, isicwangciso, kunye nezikhumbuzo ezikwifowuni yakho.
Khumbula, i-ADHD ayisosithintelo esiza kukuthintela. Yinto nje eyenzeka kuwe. Ukuba umdlali we-Olimpiki onjengoMolly Seidel angayenza, ngenkxaso namaqhinga afanelekileyo , nawe ungafikelela kwinqanaba eliphezulu ebomini bakho. Into ebalulekileyo kukwazi ukuba awuwedwa kwaye ungoyiki ukucela uncedo.
Umyalezo Wokuya Ekhaya
- I-ADHD yabantu abadala yingxaki yokwenyani yempilo. Asikuko ubuvila okanye isiphene sobuntu.
- Iimpawu zayo (ukungakwazi ukunikela ingqalelo, ukusebenza kakhulu, ukungazimiseli) zinokubonakala ngokwahlukileyo kubantu abadala.
- Ukuba ukrokrela ukuba unale mpawu, musa ukuzixilonga kwi-intanethi kwaye ubone ugqirha .
- Ukuxilongwa ngokuchanekileyo akulophawu, kodwa yindlela yokuziqonda nokufumana izisombululo.
- Unyango lubandakanya unyango lokuziphatha, amayeza ukuba kuyimfuneko, kunye notshintsho kwindlela ophila ngayo, nto leyo enokukunceda uphile ubomi obuphumelelayo nobanelisayo.
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