Ngaba uncumile ngaphandle kodwa ngaphakathi ubandezeleka? Masifunde nge (Smiling Depression)!

Unomhlobo, ilungu losapho, okanye umntu omaziyo ohlala encumile, ehlekisa, kwaye ebonakala onwabile kakhulu. Sinokucinga ukuba akukho ngxaki ebomini bakhe, ukuba yonke into ihamba kakuhle. Kodwa ubusazi na ukuba emva kolo ncumo luhle, kunokubakho usizi oluninzi, isizungu, kunye noxinzelelo? Namhlanje siza kuthetha ngesihloko esibaluleke kangaka. Loo 'Smiling Depression'.

Yintoni kanye kanye 'Ukudandatheka Okuncumayo'?

Ukuba ujonge iincwadi ezisemthethweni ezichaza izifo zengqondo, awuyi kufumana imeko ebizwa ngokuba yi-'smiling depression'. Kuba ayilogama elisemthethweni lezonyango. Nangona kunjalo, iingcali zempilo yengqondo zisebenzisa eli gama ukuchaza iqela elithile labantu. Abo ngabantu abazenza bonwabile ngaphandle, nangona behlushwa luxinzelelo ngaphakathi.

Ngamafutshane, uziva ulusizi kakhulu kwaye ungenanto ngaphakathi, kodwa uxelela abanye, "Ndiphilile." Awubonakali ngathi usengxakini. Uya emsebenzini, wenze imisebenzi yasekhaya, kwaye uhleke kwaye uthethe nabahlobo. Oku ngamanye amaxesha kubizwa ngokuba 'kukudandatheka okusebenzayo kakhulu.' Oku kuthetha ukuba wenza imisebenzi yakho yemihla ngemihla njengesiqhelo, ngoko ke usapho lwakho nabahlobo bakho abaqondi ukuba udinga uncedo. Ngamanye amaxesha usenokungaqondi nokuba olu daba engqondweni yakho luphawu lokudandatheka.

Ngubani ochaphazeleka kakhulu yile meko?

Ekubeni 'ukudandatheka okuncumayo' kungengonyango olusemthethweni, akukho phando lungako olwenziweyo ngako. Nangona kunjalo, ngokutsho koogqirha, ezi mpawu zixhaphake kakhulu phakathi kwabantu abalandelayo:

• Abantu kwiinkcubeko apho ukuthetha ngemiba yempilo yengqondo kuyoyikisa kwaye kuyabangela iintloni: Kwanakwintlalo yethu, ukuba uthi "Ndiziva ndidanile," uyoyika ukubizwa ngokuba "ndiyaphambana." Yiyo loo nto abantu abaninzi befihla usizi lwabo.
• Abantu abafuna ukwenza izinto ngendlela egqibeleleyo: Abantu abacinga ukuba, "Andinakwenza nto imbi," "Ndimele ndihlale ndiqinile," kwaye abafuni ukubonisa ubuthathaka babo.
• Abantu abaphila ubomi obuphumelelayo ngaphandle: abo banomsebenzi olungileyo, ubomi bentsapho, imfundo, kwaye bengenazo iimpawu zobuthathaka.
• Abantu abanengxaki yokudakumba okuncinci okanye okuphakathi obekuqhubeka ixesha elide: Ngokwezonyango esi sifo sibizwa ngokuba yi-"Persistent Depression Disorder".

Ngokubanzi, ukudakumba kunokuchaphazela nabani na, nokuba uneminyaka okanye isini. Nangona kunjalo, amaqela athile asengozini enkulu. Umzekelo:

• Abafazi
• Abantu abangamalungu oluntu lwe-LGBTQI+
• Ukuba wena okanye umntu kusapho lwakho ukhe waba noxinzelelo ngaphambili
• Abantu abajongene neengxaki ezinkulu, iintlungu, kunye namanqanaba aphezulu oxinzelelo ebomini babo
• Abantu abanezifo ezinzulu ezifana nesifo seswekile, umhlaza, nesifo sentliziyo.

Ziziphi ezo mpawu zifihlakeleyo?

Ukuba 'une-smiling depression', unokufumana iimpawu eziqhelekileyo ze-depression. Umahluko kukuba uyazifihla kwabanye. Makhe sijonge ukuba zeziphi ezi mpawu.

Into ebalulekileyo kukuba, akufuneki ube nazo zonke ezi mpawu. Ukuba ezininzi zazo zichaphazela ubomi bakho kangangeeveki ezingaphezu kwezimbini, nokuba azibonakali ngokucacileyo kwabanye, usenokuba noxinzelelo.

Yintoni ingozi yokugcina oku kuyimfihlo?

Xa ufihla intlungu yakho, abantu abakungqongileyo basenokungaqondi ukuba udinga uncedo. Oku kunokulibazisa unyango olufunayo. Nazi ezinye izinto ezinokwenzeka xa ungafumani unyango:

• Umngcipheko okhulayo wokuxhomekeka kutywala okanye kwezinye iziyobisi.
• Utshintsho olungaqhelekanga kubunzima bomzimba.
• Umngcipheko okhulayo wokugula ngokwasemzimbeni.
• Ukuzilimaza, umzekelo, ukuzisika.

Eyona nto iyingozi kakhulu kuyo yonke le nto kukuba ukudakumba kwandisa umngcipheko weengcinga zokuzibulala. Kuba kufuna amandla amaninzi ukuncuma nokwenza into ethile. Xa loo mandla ephelile, amathuba okwenza isigqibo esiyingozi aphezulu.

Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, nceda ungazibulali wedwa. Funa uncedo ngokukhawuleza.

• Thetha nogqirha wakho wosapho.
• Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane.
• Fowunela abahlobo baseSri Lanka (Umnxeba: 0112692909). Bakulungele ukukuphulaphula.
• Ukuba kukho i-overdose, fowunela iNational Poison Information Centre (0112686143) ekwiSibhedlele sikaZwelonke saseColombo ngoko nangoko.

Ungazi njani ngokuqinisekileyo ukuba esi sisifo?

Ukuba ukrokrela ukuba unesifo sokudakumba, inyathelo lokuqala omele ulithathe kukubona ugqirha wosapho lwakho. Uza kukubuza imibuzo aze mhlawumbi enze uvavanyo lwegazi ukujonga ezinye izizathu zomzimba, njengengxaki ye-thyroid. Emva koko, ukuba kuyimfuneko, uza kukuthumela kwingcali yezempilo yengqondo, njengogqirha wengqondo.

Apho, banokukunika uthotho lwemibuzo ukuze ufunde ngakumbi ngeengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho. Emva kokujonga konke oku, baya kugqiba ukuba loluphi uhlobo lwesimo onaso, ngokutsho kwencwadana esemthethweni yokwahlulwahlulwa kwempilo yengqondo, i-Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Eso sifo sisenokuba yiMajor Depression Disorder okanye yiPersistent Depression Disorder.

Zithini iindlela zonyango zoku?

Iindaba ezimnandi zezokuba 'ukudandatheka okuncumayo' kukwayimeko enokunyangeka ngokupheleleyo . Kukho iindlela ezimbini eziphambili zonyango:

1. Amayeza:Udidi lwamayeza olusetyenziswa kakhulu lubizwa ngokuba yi-selective serotonin reuptake inhibitors (SSRIs). La mayeza asebenza ngokulinganisela umsebenzi weekhemikhali ze-neurotransmitter engqondweni, ezifana ne-serotonin. Kungathatha ixesha ukufumana amayeza afanelekileyo kuwe.

2. Unyango lwengqondo: Oku kukwabizwa ngokuba 'yingcebiso'. Apha, uthetha nomntu oqeqeshiweyo ngeengxaki zakho, umncede atshintshe iindlela zakhe zokucinga, kwaye umncede afunde iindlela ezintsha zokujongana neengxaki zakhe. Unyango lwengqondo lokuziphatha yindlela ethandwayo esetyenziselwa oku.

Izinto onokuzenza ngokwakho (Ukuzinceda)

Kunye nonyango, kukho izinto ezininzi onokuzenza wena ukuze uphucule impilo-ntle yakho yengqondo:

• Ukuzilolonga: Nokuba uhamba imizuzu engama-30 ngosuku kunokwenza umahluko omkhulu.
• Lungisa ubuthongo bakho: Ziqhelise ukulala nokuvuka ngaxeshanye.
• Yitya ukutya okunempilo: Yitya ukutya ngexesha elifanelekileyo, yitya izinto ezinesondlo.
• Thetha nomntu omthembayo: Yabelana ngento ekucingayo nomhlobo okanye ilungu losapho.
• Ziphephe utywala neziyobisi.

Ungamnceda njani umhlobo wakho ukuba ukule meko?

Kunokuba nzima ukubona umntu 'onoxinzelelo oluncumayo.' Nangona kunjalo, unokubona utshintsho oluncinci olufana nolu:

• Utshintsho kwiindlela zokulala (ukulala kakhulu okanye kancinci kakhulu).
• Utshintsho ekutyeni.
• Andiphenduli iifowuni nemiyalezo ngokukhawuleza njengangaphambili.
• Izikhalazo ezihlala zikho malunga neentloko ezibuhlungu kunye neentlungu zomzimba ngaphandle kwesizathu.

Ukuba ukrokrela umntu onjalo, nantsi indlela onokunceda ngayo:

• Thetha nomntu: "Ndiyabona ukuba awusafani nakuqala, ngaba kukho into engalunganga?" Buza ngothando.
• Cacisa ukuba ukudakumba asinto yokuhlazeka, kodwa sisifo esinokunyangwa.
• Cebisa ukubona ugqirha. Ungahamba naye ukuba uyafuna.
• Hlala naloo mntu. Ukuthi "Ndinawe" nako kukwayindlela enamandla kakhulu.