Ngaba ngamanye amaxesha uziva ungenathemba, unesizungu, kwaye ungenakunceda ngobomi? Ngaba wakha wacinga, "Ndingayeka konke oku ndize ndife"? Ungoyiki ukucinga ngaloo ndlela. Akuwedwa kweli hlabathi ovakalelwa ngaloo ndlela. Le yingongoma abantu abaninzi abahlangabezana nayo kodwa bayoyika ukuthetha ngayo. Namhlanje sithetha ngeengcinga zokuzibulala, okanye into eyaziwa ngokwezonyango ngokuba yi-"Suicidal Ideation".

Zithini kanye kanye ezi ngcinga zokuzibulala?

Ngamafutshane, oku kuthetha ukucinga ngokuphindaphindiweyo, ukucwangcisa, okanye ukucinga ngokufa okanye ukuzibulala. Ezi ngcinga zinokuviwa ngokwahlukileyo ngumntu ngamnye.

Khawucinge nje, abanye abantu banokucinga, "Akwaba bendingavukanga kusasa" xa besiya kulala. Abanye banokucinga ngento eza kwenzeka ukuba babona imoto ebaleka ngesantya esiphezulu baze bacinge ngokutsiba kuyo. Ngamanye amaxesha ezi ngcinga ziqhelekile kwaye ziyafika zidlule, kwaye ngamanye amaxesha zinokuba ziingcinga ezinamandla neziphazamisayo ezilawula usuku lwakho lonke.

Ngaba kukho iintlobo ezahlukeneyo zezi ngcinga?

Ewe, ezi ngcinga zinokwahlulwa zibe ziintlobo ezimbini eziphambili. Ukuqonda umahluko phakathi kwezi zimbini kubaluleke kakhulu kuwe nakwabo basondeleyo kuwe.

Ugqirha uyixilonga njani le meko?

Xa uxelela ugqirha ukuba unengxaki enjalo, uya kuthetha nawe ngobubele aze azame ukuqonda ukuba kwenzeka ntoni engqondweni yakho. Ngeli xesha, ungabuzwa imibuzo embalwa. Akukho `vavanyo` luthile lwale nto, kodwa le mibuzo iya kunceda ukulinganisa ubunzulu beengcinga zakho.

Umzekelo, ungabuza imibuzo efana nale:

• "Wakha wacinga ukuba kungcono ukuba ubufile, okanye ukuba awuzange uvuke ebuthongweni bakho?"
• "Wakha wacinga ngokuzibulala?"
• "Ngaba sele ucebe ukwenza loo nto?"
• "Ngaba uthathe amanyathelo okuphumeza eso sicwangciso? (umz., ukuthenga isixhobo, ukunika abanye izinto ezixabisekileyo, ukubhala ileta)"

Ziziphi izizathu eziphambili zezi ngcinga?

Kunzima ukukhomba unobangela omnye woku. Ngamanye amaxesha inokuba yindibaniselwano yezizathu ezininzi. Nazi ezinye zezinto ezibangela umngcipheko ezichaphazela abantu abaninzi kwilizwe lethu:

• Iingxaki zempilo yengqondo: Iimeko ezinje ngokudakumba kwexesha elide, ixhala, okanye ezinye izifo zengqondo (i-psychosis) zezona zinto ziphambili ezibangela oku.
• Uxinzelelo: Uxinzelelo olubangelwa zizinto ezifana neengxaki zomsebenzi, iimviwo (ingakumbi i-O/L, i-A/L), iingxaki zemali, kunye namatyala.
• Iingxaki kubudlelwane bomntu: Izinto ezinje ngokuqhawuka komtshato, iingxabano zosapho, ukufa komntu omthandayo.
• Iziganeko ezibuhlungu ebomini: izinto ezinje ngokujongana nengozi enkulu, ukuxhatshazwa, njl.
• Ukuba wedwa kunye nokuzahlula: Ukuziva ngathi akukho mntu ukuyiqondayo.
• Ukusetyenziswa kweziyobisi notywala: Oku kutshintsha i-chemistry yengqondo kwaye kukhokelela kwisilingo sokwenza izigqibo ngokungxama.
• Impembelelo yemfuza: Ukuba kukho umntu kusapho okhe wakha wanayo le nto, kunokubakho umngcipheko othile.

Zithini iindlela zonyango zoku?

Ngethamsanqa, kukho iindlela ezininzi zonyango ezilungileyo zale meko. Eyona nto ibalulekileyo kukuzigcina ukhuselekile. Ngokuxhomekeke kubukhali bemeko yakho, ugqirha wakho unokucebisa olunye okanye ngaphezulu kwezi ndlela zonyango.

1. Unyango lokunika iingcebiso kunye nokuziphatha: Unyango, ngakumbi i-Cognitive Behavioral Therapy (CBT), lukunceda uchonge iindlela zakho zokucinga ezimbi, uzilawule, kwaye ufunde indlela yokujongana nemingeni yobomi.

2. Amayeza: Ukuba kukho isifo sengqondo esifihlakeleyo esifana nokudakumba, amayeza anokunceda kakhulu ekulawuleni ezi ngcinga. La mayeza afanele asetyenziswe kuphela phantsi kwengcebiso kagqirha .

3. Isicwangciso soKhuseleko: Wena nogqirha wakho niza kusebenzisana ukwenza isicwangciso sento eniza kuyenza ukuba ezi ngcinga zibuya. Esi sicwangciso siza kuquka izinto ezifana nenombolo yefowuni oza kuyifowunela kunye nento onokuyenza ukuze uphumle ingqondo yakho.

4. Ukulaliswa esibhedlele: Ukuba imeko imbi kakhulu, oko kuthetha ukuba kukho iingcamango ezisebenzayo, unganikwa unyango lwexesha elifutshane esibhedlele ukuze uzikhusele.

Ukuba oku kundikhathaza ngoku, ndingenza ntoni?

Kunzima ukulwa nezi ngcinga wedwa. Ukuba udinga uncedo ngoku, zama ezi zinto:

• Thetha nomntu omthembayo: Isenokuba ngumhlobo wakho osenyongweni, umama wakho, utata wakho, umntakwenu, utitshala. Thetha ngento ekucingayo. Akunyanzelekanga ukuba ibe kukuzibulala. Kungakhulula kakhulu ukuba nomntu oza kukuphulaphula.
• Cela uncedo: Kukho iinkonzo zefowuni ezikhethekileyo eSri Lanka ngenxa yoku. Ungatsalela umnxeba kwiNational Mental Health Helpline ku-1926 okanye kwi-CCCline ku-1333. Baqeqeshwe ukukumamela.
• Kwimeko kaxakeka: Ukuba uneengcinga ezingaphaya kwamandla akho okuzilawula, yiya kwiSebe leeNgxamiseko (ETU) lesibhedlele esikufutshane ngoko nangoko.
• Ziphazamise: Yenza into oyithandayo (okanye owawuyithanda ngaphambili). Bukela imuvi, mamela umculo, funda incwadi, dlala nesilwanyana sasekhaya, okanye uhambe kancinci.
• Ziphephe ngokupheleleyo utywala neziyobisi: Ezi zinto zinokuphazamisa indlela ocinga ngayo zize zikubangele ukuba wenze izigqibo eziyingozi.

Impilo yengqondo, iingcinga zokuzibulala, ukudakumba, ingcinga yokuzibulala IsiSinhala, uxinzelelo, ukufumana uncedo, ukuziva ukruqukile bubomi