Xa umntu omthandayo, nokuba ngumama wakho, utata wakho, iqabane lakho, okanye umntwana wakho, egula, ukumnyamekela kongeza uxanduva olukhulu ebomini bakho. Usenokuba awuzange ucinge nangoxinzelelo olukhulu oluza nalo xanduva. Njengoko ingqalelo yakho epheleleyo igxile kwisigulana, kulula ukuzilibala. Kodwa oku kunokuba yingozi kakhulu. Kuba, ukuba olu xinzelelo alulawulwa, lunokuguquka lube yimeko ebizwa ngokuba kukudandatheka .
Kuqhelekile ukuziva ulusizi kwaye udandathekile xa ujongene nemingeni yobomi, iingxaki, okanye ilahleko. Kodwa ngamanye amaxesha, olu sizi noxinzelelo luba nzulu kwaye luhlala ixesha elide kangangokuba lubangela ukuba kube nzima ukuphila ubomi bakho obuqhelekileyo. Oku sikubiza ngokuba luxinzelelo, okanye ngokwezonyango, "Ingxaki Enkulu Yoxinzelelo".
Into ebalulekileyo kukuba ukudakumba akulobuthathaka bomntu okanye uphawu lokuba awukwazi ukunyamekela umntu omthandayo, yimeko enokunyangeka ngokupheleleyo ngonyango.
Izifundo zifumanise ukuba ngaphezu kwesiqingatha sabanakekeli babonisa iimpawu zokudakumba. Banamathuba amaninzi okusela amayeza okudakumba nokuxhalaba kunabanye abaneminyaka yabo. Ke ngoko, kubaluleke kakhulu ukukwazi oku kwangethuba kwaye ufune unyango ukuba kuyimfuneko.
Kutheni kubalulekile ukufuna unyango lokudakumba ngokukhawuleza?
Ukucinga ukuba "kulungile" kunokuba yingozi. Kukho izizathu ezahlukeneyo:
- Ukuba ayinyangwa, ukudakumba kunokuba mandundu imihla ngemihla.
- Ukudandatheka okukhulu okunganyangwanga kunokukhokelela nasekuzibulaleni .
- Abantu abaninzi abangafuni unyango abaphili ngokupheleleyo kwingxaki yokudakumba.
- Unyango olufanelekileyo lunokuthintela ukuphinda ubuye kwingxaki yokudakumba.
- Ukudakumba kwakho kusenokuba luphawu lwesinye isifo esinokuba yingozi ukuba asinyangwa.
Zithini iimpawu zokudakumba?
Ukuba ubuneempawu ezikwitheyibhile engezantsi kangangeeveki ezingaphezu kwesibini , qiniseka ukuba ubona ugqirha wakho kwaye uxoxe ngale nto.
| Udidi lweempawu | Iimvakalelo kunye notshintsho |
|---|---|
| Ingqondo kunye neemvakalelo | Ukuziva "ungenanto" engqondweni, usizi olungapheliyo kunye noxinzelelo. Ukubona ikamva ngendlela ebuhlungu, uzive unetyala, ungenakunceda, kwaye ungento yanto. Ukuziva unomsindo kwaye uxinezelekile rhoqo. |
| Amandla kunye nomdlandla | Ukuhlala udiniwe kwaye ungenawo amandla, engqondweni nasemzimbeni. Ukulahlekelwa ngumdla nolonwabo kwizinto ebezimnandi ngaphambili. |
| Ukulala nokutya | Utshintsho kwiindlela zokulala - ukuvuka kusasa, ukungalali, okanye ukulala kakhulu. Iingxaki zokutya kunye nokutyeba (ukunyuka okanye ukwehla kobunzima). |
| Iimpawu zomzimba | Ukulila rhoqo. Iintlungu zomzimba ezifika ngaphandle kwesizathu kwaye azipheli nokuba uthatha amayeza angakanani na. Ukuphazamiseka kwesisu kunye neengxaki zokugaya ukutya. Ukuncipha komnqweno wesondo. |
| Amandla okucinga | Ubunzima bokugxila, ukukhumbula izinto, okanye ukwenza izigqibo. |
| Iimpawu ezimbi kakhulu | Iingcinga malunga nokufa okanye ukuzibulala. |
Kuthekani ukuba ndiziva ndifuna ukuzibulala?
Ukuba uneengcinga zokuzibulala, nceda ufune uncedo lweengcali ngokukhawuleza . Musa ukulibazisa. Fowunela iNational Mental Health Helpline eSri Lanka ngo- 1926. Okanye, yiya kwi-Emergency Treatment Unit (ETU) yesibhedlele esikufutshane.
Zithini iindlela zonyango lokudakumba?
Iindaba ezimnandi zezokuba uninzi lwabantu abanesifo sokudakumba banokunyangwa ngempumelelo. Kukho iintlobo ezimbini eziphambili zonyango. Ngamanye amaxesha zombini zingasetyenziswa kunye.
1. Amayeza okulwa noxinzelelo:
Akukho sizathu sinye soxinzelelo. Yimeko enzima. Kukholelwa ukuba inxulumene neengxaki ekusebenzeni kweesekethe ebuchotsheni ezilawula imood. Amayeza okudakumba asebenza ngokulinganisela umsebenzi weekhemikhali ebuchotsheni ezibizwa ngokuba zii-neurotransmitters , ezinceda ukuphucula unxibelelwano phakathi kweeseli zobuchopho. Oku kuphucula imood. Ugqirha wakho uya kukunika amayeza afanelekileyo kwimeko yakho.
2. Unyango lwengqondo:
Ngamafutshane, olu lunyango lokuthetha . Kule nto, uthetha nochwephesha oqeqeshiweyo (umcebisi okanye ugqirha wengqondo) ukuze ugxile kwiindlela zokuziphatha, iimvakalelo, kunye neengcinga (ingakumbi iindlela zokucinga ezimbi) ezibangela ukudakumba kwakho. Ngale ndlela yonyango, unokunceda abantu baqonde indlela iimeko, ezinje ngokunyamekela umntu ogulayo, ezinokuba negalelo ngayo kukudakumba kunye nento enokwenziwa ukujongana nezo ngxaki. Oku kungaba yindlela entle yokufumana ulawulo nolonwabo ebomini bakho.
Ndingalufuna nini uncedo lwezonyango?
Ukuba ufumana enye okanye ezingaphezulu kwezi zilandelayo, funa uncedo lweengcali ngokukhawuleza, oko kukuthi ugqirha wakho.
| Ufika nini kugqirha | |
|---|---|
| Iimpawu zokudakumba zihlala ngaphezu kweeveki ezimbini | Ukubuyela umva ngokucacileyo emsebenzini okanye kwimfundo |
| Ukukhathazeka kakhulu | Ukuxhomekeka kutywala okanye iziyobisi |
| Ukungakwazi ukusingatha uxanduva lobomi bemihla ngemihla | Uloyiko olungenangqiqo ngaphandle kwesizathu |
| Utshintsho olukhulu kwindlela yokulala okanye yokutya | Intlungu yomzimba eqhubekayo kunye nezifo |
| Ukuzihlukanisa nabanye abantu ixesha elide | |
| Iimeko ezifuna ukulaliswa esibhedlele ngoko nangoko (yiya kwi-ETU) | |
| Iingcinga zokuzibulala okanye iingcinga zokulimaza abanye. | |
| Ukuzilimaza, ukuziphatha okuzitshabalalisayo okanye okuyingozi. | |
Ngaba ukudakumba akunakuthintelwa?
Ewe, kukho izinto ezithile onokuzenza ukunciphisa umngcipheko wakho wokudakumba.
- Ngokuhlala usempilweni kwaye utye ukutya okunesondlo , unokuthintela ezinye izifo ezinokubangela ukudakumba.
- Ukuba usebenzisa amayeza kwezinye iimeko, landela imiyalelo kagqirha wakho ngononophelo . Ukudakumba kunokubakho njengesiphumo esingesihle samanye amayeza.
- Okona kubaluleke kakhulu, funa ingcebiso kagqirha kwangoko nje ukuba uzive uxinezelekile ziimbopheleleko zakho zokunyamekela, okanye ukuba ubona naluphi na utshintsho kwimpilo yakho, kwiingcinga zakho, okanye kwindlela oziphethe ngayo.
Umyalezo Wokuya Ekhaya
- Uxinzelelo lokunyamekela umntu omthandayo luqhelekile, kodwa ukuba alunanzwa, lunokubangela uxinezeleko.
- Ukudakumba akubobuthathaka, yimeko enokunyangeka ngokupheleleyo ngonyango.
- Lumka ngeempawu ezinje ngosizi oluhlala ixesha elide, ukungabi namandla, kunye nokuphelelwa ngumdla kwizinto obukade uzonwabela.
- Ukuzinyamekela kubaluleke njengokunyamekela abanye. Ukuba ufuna uncedo, ungaze ungathandabuzi ukuthetha nogqirha wakho.
- Ukuba ucinga ngokuzibulala, fowunela u-1926 ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane.
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