Indlebe, Impumlo kunye noMqalaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 9 min

Ngaba uziva ngathi ukruqukile bubomi? Masithethe ngokuzibulala!

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:42:40.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngaba ngamanye amaxesha uziva uphantsi ngobomi kwaye uzive ngathi akukho nto ihamba kakuhle? Ngamaxesha anje, usenokuba neengcinga zokuzibulala. Le yingongoma enzima kakhulu, kwaye abantu abaninzi abangafuni ukuthetha ngayo. Kodwa kubalulekile ukuthetha ngayo kwaye uyiqaphele. Kuba awuwedwa, kwaye kukho iindlela zokufumana uncedo.

Kukuthini ukuzibulala?

Ngamafutshane, ukuzibulala sisenzo sokuzilimaza okanye ukuzibulala. Kunokuchaphazela nabani na wanoma luphi na ubudala kwaye uvela nakweyiphi na imeko yoluntu. Usenokuba uncumile ngaphandle, kodwa ngaphakathi usenokuba ulwa neengcinga zokuzibulala. Usenokuziva ngathi usephantsi kakhulu ebomini bakho. Nangona kunjalo, ukuba uhlala ucinga ngokuzibulala, usengozini.

Kubaluleke kakhulu ukukhumbula ukuba ukuba ucinga ngokuzibulala , ukhe wazama, okanye ulahlekelwe ngumntu omaziyo ngokuzibulala - nokuba imeko yakho injani na, ungafumana uncedo.

Zithini iimpawu ezilumkisayo zokuzibulala?

Akukho zimpawu zicacileyo zokuzibulala ezihlala zikhona. Ngamanye amaxesha oku kungenzeka ngequbuliso, ngaphandle kweempawu ezibonakalayo zento engalunganga. Nangona kunjalo, kukho ezinye iimpawu eziqhelekileyo zokulumkisa ezinokubonakala. Makhe sijonge ukuba ziyintoni na.

Ingcinga yokuzibulala : Oku kuthetha ukuba neengcinga ezihlala zihleli zokuzibulala.
Ukuthetha nabanye ngeengcinga zokuzibulala: Ukuthetha izinto ezinje "Ndivakalelwa kukuba ndiyafa."
Ukufihla iingcinga zokuzibulala kwabanye: Ukungaxeleli mntu ukuba ucinga ntoni.
Ukwenza amalungiselelo: Izinto ezinje ngokubhala umyolelo wokugqibela, ukunika abanye izinto ezixabisekileyo, ukuvalelisa abantu obathandayo, ukucoca indawo yakho, kwanokukhangela nokuthenga izixhobo okanye izinto eziyingozi.
Ukuziphatha ngokungakhathali, okuyingozi, okanye okuyingozi ngaphandle kokuqwalasela iziphumo: umzekelo, ukuzenzakalisa .
Ukuzikhupha kubantu obathandayo kunye nokunxibelelana nabantu.
Ukubonakalisa imvakalelo yokuba ngumthwalo kwabanye okanye ukuziva uvaleleke kwimeko engenandlela yokuphuma kuyo ngokucacileyo.
Utshintsho lweemvakalelo: Iimvakalelo okanye iimvakalelo ezinzulu ezifana nokuxhalaba, ukungazinzi, umsindo, ukudakumba .
Ukuzola ngequbuliso emva kwexesha elide lokutshintsha kweemvakalelo.
Iimpawu zokuba imeko efana nokudakumba iya isiba mandundu ziquka: utshintsho kwiindlela zokulala (ukulala kancinci okanye kancinci kunesiqhelo) okanye ukulahlekelwa lulonwabo kwizinto ezihlala zizisa ulonwabo.

Ukuba ubona ezi mpawu zilumkisayo, ungathandabuzi ukucela uncedo. Kusenokuba nzima ukukwenza oko, kodwa kunokusindisa ubomi bakho.
Yintoni i-Suicide Hotline?
E-United States, kukho inombolo yefowuni ekhethekileyo yokufumana uncedo kwiimeko ezinjalo, ethi 988 (Suicide & Crisis Lifeline). Ungabafowunela kwimeko enjalo:
Ukuba uneengcinga zokuzibulala, zokuzilimaza , okanye zokulimaza abanye.
Ukuba uziva uxhalabile, uxinezelekile, okanye usuku lwakho aluhambi kakuhle.
Ukuba ukwimeko engxamisekileyo.
Ukuba ujongene nemiba enxulumene nobuntu bakho besondo , ukuba ungumntu otshintshe isini okanye ongengomntu othanda izinto ezimbini.
Ukuba uziva uxinezelekile ngezinto ezifana nemali, indawo yokuhlala, nokutya.
Ukuba ufuna ukuthetha nomntu, okanye ukuba kunzima ukuba wedwa.
Ukuba unenkxalabo ngomntu omthandayo kwaye udinga ingcebiso.
Xa ufowunela u-988 e-US, inethiwekhi yabacebisi abanamava iya kukunceda nangayiphi na ingxaki. Kwimeko kaxakeka, xa ukhuseleko lwakho lusengozini, baya kuthumela uncedo olongezelelweyo kwindawo okuyo ukuba kuyimfuneko. Kukho neenkonzo ezifanayo eSri Lanka. Umzekelo, ungafowunela iSumitrayo Institute (iinombolo zefowuni: 0112692909, 0112696666, 0112682535) okanye umnxeba wesizwe wezempilo yengqondo obizwa ngokuba yi-CCCline 1333. Ezi nkonzo zikulungele ukukunceda iiyure ezingama-24 ngosuku. Akunyanzelekanga ukuba ube sengxakini ukuze ufowunele indawo enjalo.
Zixhaphake kangakanani izinto ezibangela ukuzibulala?
Ukuzibulala kuthathwa njengesona sizathu siphambili sokufa eMelika. Ngokweminyaka:
Unobangela wesibini ophambili wokufa phakathi kwabantu abaneminyaka eli-10-14 kunye nama-25-34.
Unobangela wesithathu ophambili wokufa phakathi kwabantu abaneminyaka eli-15-24 ubudala.
Unobangela wesine ophambili wokufa phakathi kwabantu abaneminyaka engama-35-44 ubudala.
Ngowama-2021, abantu abangama-48,183 eMelika bafa ngokuzibulala. Oko kukufa komntu omnye rhoqo ngemizuzu eli-11 . Le meko ibalulekile naseSri Lanka. Kufuneka sikhumbule ukuba emva kwezi zibalo kukho abantu bokwenene, iintsapho zabo.
Ngubani osengozini enkulu yokuzibulala?
Nabani na unokuba sengozini yokuzibulala.Ichaphazela abantu kwihlabathi liphela, kungakhathaliseki uhlanga, unqulo, okanye ubudala. Akukho ndlela ithile ikhoyo. Ingachaphazela abantu abonwabileyo ngaphandle, abantu abadandathekileyo, kunye nabani na ophakathi. Nangona kunjalo, izifundo zifumanise ukuba amanye amaqela asengozini enkulu. Umzekelo:
Kwamanye amaqela omthonyama, anjengabantu baseAlaska,
Kwabo basejele
Kwabo bangamalungu oluntu lwe-LGBTQIA+
Kwabo bahlukanisiweyo kuluntu okanye kokusingqongileyo
Kwamanye amaqela amakhulu eentlanga (umz. abamhlophe abangengabo amaHispanic - oku kusekelwe kwidatha yaseMelika)
Kumadoda (amadoda asengozini enkulu yokufa ngokuzibulala kunabafazi, kodwa abafazi banamathuba amaninzi okuzama ukuzibulala)
Kwabafuduki okanye ababaleki
Kwabo baneminyaka engaphezu kwama-65 ubudala
Kwabo basebenze emkhosini (amajoni anamava)
Kwabo baye baxhatshazwa okanye baxhatshazwa
Kwabo bachatshazelwe yimfazwe okanye iintlekele zemvelo
Ngaba ukuthetha ngokuzibulala kuyayandisa ingozi?
Hayi. Akunjalo konke konke. Ukuthetha ngokuzibulala akuyongezi ingozi yokuba umntu azibulale, kwaye akumenzi acinge ngako. Enyanisweni, ukubuza umntu, "Ngaba ucinga ngokuzibulala?" kunokuba yindlela esindisa ubomi yokuxhasa loo mntu nokumnceda afumane unyango aludingayo.
Kutheni umntu enokucinga ngokuzibulala?
Kunzima ukwazi ukuba kutheni umntu ecinga ngento ethile ngaphandle kokuba ekuxelela yena. Nangona kunjalo, zininzi izizathu ezichaphazela eso sigqibo, kwaye usenokungazivumeli ukuzityhila ngokupheleleyo. Kwiimeko ezininzi, ukuzibulala kwenzeka ngaphambi kokuba kwabelwane ngolwazi. Uphando lubonisa ukuba kukho izinto ezininzi eziqhelekileyo ezinokubangela ukuba umntu azibulale:
Ukuba ukhe wazama ukuzibulala ngaphambili.
Ingxaki yengqondo engabonakaliyo. Umzekelo, ukudakumba, ukuphazamiseka kwexhala .
Ingxaki yempilo efihlakeleyo okanye isifo esinganyangekiyo esineempawu ezibuhlungu okanye ezikhubazayo.
Imingeni yezemali, yezomthetho, yezindlu okanye yengqesho.
Ukonzakala phakathi kwabantu, njengokuxhatshazwa ngokwasemzimbeni, ngokweemvakalelo, okanye ngokwesondo; okanye ukungahoywa, ukuhlukaniswa, okanye ukuxhaphaza.
Utshintsho kubudlelwane ( uqhawulo-mtshato , ukwahlukana, okanye ukufa komntu omthandayo).
Ukunqongophala kokufikelela kwiinkonzo zonyango okanye zonyango.
Iingcamango zenkcubeko okanye zonqulo (kwezinye iimeko).
Uxinzelelo olugqithisileyo.
Olu luhlu luquka ezimbalwa zezona zinto zixhaphakileyo, kwaye aluloluhlu olupheleleyo. Nangona ukuzibulala kungekuko ufuzo, ukuba isalamane sakho segazi sife ngokuzibulala, usenokuba sengozini enkulu yokuba neengcinga zokuzibulala.
Ziziphi izifo zengqondo ezinxulumene nokuzibulala?
Ezinye iimeko zempilo yengqondo zingakwenza ucinge ngokuzibulala. Ezi zingabandakanya:
Iingxaki zokuxhalaba
Intlungu engapheliyo
Uxinzelelo
Iingxaki zeemvakalelo
Ingxaki yoxinzelelo emva kwengozi (PTSD)
I-Schizophrenia-yeemvakalelo `(Schizophrenia)`
Ingxaki yokusebenzisa iziyobisi okanye ingxaki yokusebenzisa utywala
Ukulimala kwengqondo okubuhlungu (TBI)
Ukuba unesifo esifihlakeleyo esichaphazela umnqweno wakho wokuphila, bonana nogqirha okanye nomcebisi wezempilo yengqondo ngokukhawuleza.
Ngaba ukuzibulala kungathintelwa?
Emva kokulahlekelwa ngumntu ozibuleleyo, usenokuzibuza, "Ngaba ikho into ebendinokuyenza ukuthintela oku?" Nangona zininzi izinto esinokuzenza njengoluntu ukunceda ekuthinteleni ukuzibulala, asinto inokuthintelwa ngokupheleleyo kwaye ekugqibeleni kuxhomekeke kumntu ngamnye ukuba enze isigqibo. Nangona kunjalo, ukuba umntu ucinga ngokuzibulala okanye ubona iimpawu ezilumkisayo, ukungenelela kwangethuba kunokunceda ukunciphisa umngcipheko wokuzibulala. Ungathatha la manyathelo:
Funda ngezinto ezinokubangela umngcipheko kunye neempawu ezilumkisayo zokuzibulala.
Nika ingqalelo kwiimfuno zeemvakalelo zabahlobo bakho kunye nabantu obathandayo.
Yiba lapho ukuze uxhase abo bakungqongileyo kwaye ubaphulaphule.
Ukuba ukrokrela ukuba umntu ucinga ngokuzibulala, qala incoko ngaloo nto.
Ukuba umntu uyasokola, mkhuthaze ukuba afune unyango kwingcali yezempilo yengqondo.
Ukuba wena okanye omnye umntu usengozini yokuzibulala ngoko nangoko, fowunela iinkonzo zongxamiseko zasekuhlaleni (umz. inombolo yongxamiseko yamapolisa eyi-119) okanye kwiinombolo zoncedo ezikhankanyiweyo apha ngasentla, uze ususe izinto eziyingozi kuloo ndawo.
Abantu abafumana inkxaso kubantu ababathandayo abanakukwazi ukwenza izinto ngokweminqweno yokuzibulala. Nangona kunjalo, xa uthetha ngokuzibulala, kufuneka uphephe ukugweba. Usenokuba ucinga kakubi ngako, kodwa ukuveza ezo mvakalelo kumntu ocinga ngokuzibulala kunokuba yingozi.
Yintoni uVavanyo loMngcipheko wokuzibulala?
Lo ngugqirha okanye umcebisi wezempilo yengqondo.Uthotho lwemibuzo abakubuza yona. Baza kugqiba ukuba usemngciphekweni wokuzibulala. Oku kunamacandelo amathathu: 1. Uvavanyo: Oku kuza kukubuza imibuzo esisiseko malunga nokuzibulala. 2. Uvavanyo lokhuseleko: Ukuba uvavanyo lubonisa ukuba usemngciphekweni, eli linyathelo elilandelayo. Ingcali iza kuba nencoko emfutshane nawe ukuze ifumanise ukuba usemngciphekweni na kwaye ukuba usemngciphekweni kwangoko. Oku kuza kuthatha malunga nemizuzu eli-10. 3. Iziphumo kunye nonyango: Ugqirha wakho uza kugqiba ukuba uza kwenza ntoni ngokulandelayo ngokusekelwe kwiziphumo zovavanyo kunye novavanyo. Izifundo zifumanise ukuba abantu abaninzi abafa ngokuzibulala baye babona ugqirha kwiinyanga ezimbalwa ngaphambi kokuba bafe. Olu vavanyo lomngcipheko lunokuchonga umngcipheko wakho wokuzibulala kwangethuba, ngoko ugqirha wakho unokukunika unyango olusindisa ubomi. Olu vavanyo lunokufumaneka nakubani na wanoma yimuphi ubudala.
Ndingenza ntoni ukuba mna okanye umntu endimthandayo ucinga ngokuzibulala?
Ukuba nembono yokuzibulala, okanye nayiphi na imeko enokubangela ukuba uphulukane nobomi bakho, kunokuba ngumthombo woxinzelelo noloyiko. Kwakhona, ukuba umntu omthandayo ukuxelela ukuba ucinga ngokuzibulala okanye uzame ukuzibulala, usenokuba nexhala malunga nokhuseleko lwakhe. Nazi ezinye izinto ezinokunceda:
Fowunela imigca yoncedo: Fowunela inkonzo efana neSri Lanka Friends (0112692909, 0112696666) okanye iCCCline 1333. Ukuthetha nomntu kunokukunceda, nokuba usengxakini okanye unemini embi. Khumbula, awuwedwa.
Ukuba wena okanye umntu omaziyo usengozini okanye imeko engakhuselekanga, fowunela ku-119 (amapolisa angxamisekileyo) okanye inombolo yeenkonzo zongxamiseko zasekuhlaleni ngoko nangoko.
Yenza isicwangciso sokhuseleko: Isicwangciso sokhuseleko luluhlu lwezinto eziya kukunceda wena okanye umntu omthandayo uzive ngcono ngexesha lengxaki, kuquka iingcinga zokuzibulala. Olu luhlu lungabandakanya izinto onokuzenza wedwa kunye nezinto onokuzenza nabanye.
Thetha nomntu omthembayo: ingaba ngumhlobo, isalamane, utitshala, okanye ugqirha. Kukho abantu abakufutshane nawe abanokuxhasa xa ulufuna uncedo.
Kukho amanyathelo aliqela onokuwathatha ukuze uzigcine ukhuselekile wena okanye umntu omthandayo kwindawo okuyo. Kufuneka uzisuse okanye uzitshixe ezi zinto zinokubangela ingozi:
Amayeza abhalwe ngugqirha.
Utywala okanye iziyobisi.
Izibhamu okanye ezinye izixhobo. Ukuba unezibhamu, susa iimbumbulu uzibeke kwindawo eyahlukileyo.
Ukongeza, kuyanceda ukuba nomntu ocinga ngokuzibulala. Banike ithuba lobuqu abalifunayo, kodwa ungabayeki bodwa. Kuyanceda ukuba nomntu onokuthetha naye nokuxhasa xa belufuna.
Yintoni iLinge lokuzibulala?
Ukuzama ukuzibulala kukuzizama ngabom ukuzenzakalisa, kodwa ukufa akuveli. Ukuzama ukuzibulala kunokuba nefuthe elikhulu kwimpilo yakho yomzimba neyengqondo, kuxhomekeke kwindlela ozenzakalisa ngayo. Umzekelo, emva kokutsiba ebhulohweni, usenokuba waphuke amathambo aliqela. Intlungu oyivayo emva kokuzama ukuzibulala inokuba nkulu kakhulu kunentlungu owawuyiva ngaphambili. Ukongeza, kunokuba nzima ngokweemvakalelo ukwamkela into yokuba usaphila emva kokuzama ukuphelisa ubomi bakho. Unokucinga ngomzamo wakho "njengokusilela." Nangona kunjalo, ukuzibulala akufani nokudubula umntu ekujoliswe kuye - akukaze kube lukhetho "oluphumeleleyo" okanye "olungaphumelelanga". Olu khetho lwamagama lunokuthintela amandla akho okuphiliswa. Endaweni yoko, ungazijonga njengosindileyo kumzamo wokuzibulala, kwaye ungabona ukusinda kwakho njengendawo yokutshintsha ukuze ugxile kwimpilo yakho nokhuseleko ukuze kungabikho "ixesha elizayo." Kunokuba nzima ukubona ukuba ukuphi ngoku ukuba kukho ithemba okanye ukuba izinto ziya kuba ngcono, kodwa kubantu abaninzi, izinto ziya kuba ngcono ngokuhamba kwexesha nangonyango.
Kuthetha ukuthini ukuzibulala ngoncedo logqirha?
Njengoko kuchaziwe yi-American Medical Association, ukuzibulala ngoncedo logqirha yinkqubo apho ugqirha enika uncedo okanye ulwazi kwisigulana ukuze akhethe ukuzibulala. Kwiindawo apho oku kusemthethweni, umntu onesifo esinganyangekiyo angenza esi sicelo kugqirha. Oku akukho mthethweni eSri Lanka.
Ingcamango yokuzibulala inegalelo njani ekuzibulaleni?
Ingcinga yokuzibulala (ekwaziwa ngokuba ziingcinga okanye iminqweno yokuzibulala) sisenzo sokucinga, ukucinga, okanye ukwenza isicwangciso sokuphelisa ubomi bakho. Isenokuba yingcinga eyenzeka ngequbuliso okanye uthotho lweengcinga eziphindaphindayo neziyingozi. Ingcinga ayithethi ukuba kufuneka uthathe inyathelo lokuphelisa ubomi bakho, kodwa inokukhokelela kuloo nto. Iingcinga zokuzibulala zingancedwa.
Zithini iiNkathalo zokuzibulala?
Igama elithi "imbono yokuzibulala" lichaza ukwanda kweengcinga zokuzibulala okanye zokuzilimaza ngenjongo yokubulala. Igama elithi "imbono yokuzibulala" alisasetyenziswa ukuchaza ukuphindaphindeka kokuziphatha kokuzibulala. Endaweni yoko, igama elichanekileyo ngakumbi lithi "umngcipheko wokuzibulala."Ukuzibulala yinto eyoyikisayo, ebuhlungu, neyinkimbinkimbi. Kuchaphazela abantu kwihlabathi liphela, kwaye ngelishwa kuqhelekile. Kusenokubonakala ngathi akukho ndlela zimbi, kodwa kukho ithemba kunye neendlela zokufumana uncedo. Ukuba umntu omaziyo ubonisa iimpawu zokulumkisa, kulungile ukumbuza ukuba ucinga ngokuzibulala na. Mamela ngaphandle kokugweba. Mkhuthaze ukuba athethe nogqirha okanye nomcebisi wezempilo yengqondo . Ukuba wena okanye umntu omthandayo usengozini, ungoyiki ukucela uncedo.
Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)
Cinga ngayo, ubomi bufana nolwandle. Ngamanye amaxesha buzolile kwaye buhle. Ngamanye amaxesha, kukho amaza amakhulu kunye nezivuthuvuthu. Ngaloo maxesha, kunokuvakala ngathi kunzima ukuphefumla. Kodwa, izivuthuvuthu azihlali zikhona.
Awuwedwa: Asinguwe wedwa ojamelene nezi mvakalelo.
Intetho: Ukwabelana ngeemvakalelo zakho nomntu omthembayo kunokuba luncedo kakhulu.
Ukucela uncedo ngamandla: Ukufuna uncedo lobuchwephesha akubobuthathaka, luphawu lokuba uzicingela wena. Zihlobo eSri Lanka, kukho iinkonzo ezifana neCCCline 1333.
Lumka kwabanye: Ukuba ubona umhlobo okanye ilungu losapho lisokola, thetha nalo kwaye uliphulaphule.
Likho ithemba: nokuba kunzima kangakanani na, izinto zingaba ngcono. Fumana uncedo nenkxaso oyifunayo ukuze wenze njalo.
Ubomi buxabisekile. Ubomi bakho buxabisekile. Ngoko ke, nceda ucele uncedo.
Ukuzibulala , impilo yengqondo, uncedo, uxinzelelo, ukudakumba, ukusinda, iindlela zokuxhasa

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Indlebe, Impumlo kunye noMqalaJulayi 16, 2026
Ngaba uziva ngathi ukruqukile bubomi? Masithethe ngokuzibulala!
Dr. Priya SammaniMedical Verification
⏱ 9 min read
📋Table of Contents
1. Kukuthini ukuzibulala?
2. Zithini iimpawu ezilumkisayo zokuzibulala?
3. Yintoni i-Suicide Hotline?
4. Zixhaphake kangakanani izinto ezibangela ukuzibulala?
5. Ngubani osengozini enkulu yokuzibulala?
6. Ngaba ukuthetha ngokuzibulala kuyayandisa ingozi?
7. Kutheni umntu enokucinga ngokuzibulala?
8. Ziziphi izifo zengqondo ezinxulumene nokuzibulala?
9. Ngaba ukuzibulala kungathintelwa?
10. Yintoni uVavanyo loMngcipheko wokuzibulala?
11. Ndingenza ntoni ukuba mna okanye umntu endimthandayo ucinga ngokuzibulala?
12. Yintoni iLinge lokuzibulala?
13. Kuthetha ukuthini ukuzibulala ngoncedo logqirha?
14. Ingcamango yokuzibulala inegalelo njani ekuzibulaleni?
15. Zithini iiNkathalo zokuzibulala?
16. Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)
Ngaba ngamanye amaxesha uziva uphantsi ngobomi kwaye uzive ngathi akukho nto ihamba kakuhle? Ngamaxesha anje, usenokuba neengcinga zokuzibulala. Le yingongoma enzima kakhulu, kwaye abantu abaninzi abangafuni ukuthetha ngayo. Kodwa kubalulekile ukuthetha ngayo kwaye uyiqaphele. Kuba awuwedwa, kwaye kukho iindlela zokufumana uncedo.
Kukuthini ukuzibulala?
Ngamafutshane, ukuzibulala sisenzo sokuzilimaza okanye ukuzibulala. Kunokuchaphazela nabani na wanoma luphi na ubudala kwaye uvela nakweyiphi na imeko yoluntu. Usenokuba uncumile ngaphandle, kodwa ngaphakathi usenokuba ulwa neengcinga zokuzibulala. Usenokuziva ngathi usephantsi kakhulu ebomini bakho. Nangona kunjalo, ukuba uhlala ucinga ngokuzibulala, usengozini.
Kubaluleke kakhulu ukukhumbula ukuba ukuba ucinga ngokuzibulala , ukhe wazama, okanye ulahlekelwe ngumntu omaziyo ngokuzibulala - nokuba imeko yakho injani na, ungafumana uncedo.
Zithini iimpawu ezilumkisayo zokuzibulala?
Akukho zimpawu zicacileyo zokuzibulala ezihlala zikhona. Ngamanye amaxesha oku kungenzeka ngequbuliso, ngaphandle kweempawu ezibonakalayo zento engalunganga. Nangona kunjalo, kukho ezinye iimpawu eziqhelekileyo zokulumkisa ezinokubonakala. Makhe sijonge ukuba ziyintoni na.
Ingcinga yokuzibulala : Oku kuthetha ukuba neengcinga ezihlala zihleli zokuzibulala.
Ukuthetha nabanye ngeengcinga zokuzibulala: Ukuthetha izinto ezinje "Ndivakalelwa kukuba ndiyafa."
Ukufihla iingcinga zokuzibulala kwabanye: Ukungaxeleli mntu ukuba ucinga ntoni.
Ukwenza amalungiselelo: Izinto ezinje ngokubhala umyolelo wokugqibela, ukunika abanye izinto ezixabisekileyo, ukuvalelisa abantu obathandayo, ukucoca indawo yakho, kwanokukhangela nokuthenga izixhobo okanye izinto eziyingozi.
Ukuziphatha ngokungakhathali, okuyingozi, okanye okuyingozi ngaphandle kokuqwalasela iziphumo: umzekelo, ukuzenzakalisa .
Ukuzikhupha kubantu obathandayo kunye nokunxibelelana nabantu.
Ukubonakalisa imvakalelo yokuba ngumthwalo kwabanye okanye ukuziva uvaleleke kwimeko engenandlela yokuphuma kuyo ngokucacileyo.
Utshintsho lweemvakalelo: Iimvakalelo okanye iimvakalelo ezinzulu ezifana nokuxhalaba, ukungazinzi, umsindo, ukudakumba .
Ukuzola ngequbuliso emva kwexesha elide lokutshintsha kweemvakalelo.
Iimpawu zokuba imeko efana nokudakumba iya isiba mandundu ziquka: utshintsho kwiindlela zokulala (ukulala kancinci okanye kancinci kunesiqhelo) okanye ukulahlekelwa lulonwabo kwizinto ezihlala zizisa ulonwabo.
Ukuba ubona ezi mpawu zilumkisayo, ungathandabuzi ukucela uncedo. Kusenokuba nzima ukukwenza oko, kodwa kunokusindisa ubomi bakho.
Yintoni i-Suicide Hotline?
E-United States, kukho inombolo yefowuni ekhethekileyo yokufumana uncedo kwiimeko ezinjalo, ethi 988 (Suicide & Crisis Lifeline). Ungabafowunela kwimeko enjalo:
Ukuba uneengcinga zokuzibulala, zokuzilimaza , okanye zokulimaza abanye.
Ukuba uziva uxhalabile, uxinezelekile, okanye usuku lwakho aluhambi kakuhle.
Ukuba ukwimeko engxamisekileyo.
Ukuba ujongene nemiba enxulumene nobuntu bakho besondo , ukuba ungumntu otshintshe isini okanye ongengomntu othanda izinto ezimbini.
Ukuba uziva uxinezelekile ngezinto ezifana nemali, indawo yokuhlala, nokutya.
Ukuba ufuna ukuthetha nomntu, okanye ukuba kunzima ukuba wedwa.
Ukuba unenkxalabo ngomntu omthandayo kwaye udinga ingcebiso.
Xa ufowunela u-988 e-US, inethiwekhi yabacebisi abanamava iya kukunceda nangayiphi na ingxaki. Kwimeko kaxakeka, xa ukhuseleko lwakho lusengozini, baya kuthumela uncedo olongezelelweyo kwindawo okuyo ukuba kuyimfuneko. Kukho neenkonzo ezifanayo eSri Lanka. Umzekelo, ungafowunela iSumitrayo Institute (iinombolo zefowuni: 0112692909, 0112696666, 0112682535) okanye umnxeba wesizwe wezempilo yengqondo obizwa ngokuba yi-CCCline 1333. Ezi nkonzo zikulungele ukukunceda iiyure ezingama-24 ngosuku. Akunyanzelekanga ukuba ube sengxakini ukuze ufowunele indawo enjalo.
Zixhaphake kangakanani izinto ezibangela ukuzibulala?
Ukuzibulala kuthathwa njengesona sizathu siphambili sokufa eMelika. Ngokweminyaka:
Unobangela wesibini ophambili wokufa phakathi kwabantu abaneminyaka eli-10-14 kunye nama-25-34.
Unobangela wesithathu ophambili wokufa phakathi kwabantu abaneminyaka eli-15-24 ubudala.
Unobangela wesine ophambili wokufa phakathi kwabantu abaneminyaka engama-35-44 ubudala.
Ngowama-2021, abantu abangama-48,183 eMelika bafa ngokuzibulala. Oko kukufa komntu omnye rhoqo ngemizuzu eli-11 . Le meko ibalulekile naseSri Lanka. Kufuneka sikhumbule ukuba emva kwezi zibalo kukho abantu bokwenene, iintsapho zabo.
Ngubani osengozini enkulu yokuzibulala?
Nabani na unokuba sengozini yokuzibulala.Ichaphazela abantu kwihlabathi liphela, kungakhathaliseki uhlanga, unqulo, okanye ubudala. Akukho ndlela ithile ikhoyo. Ingachaphazela abantu abonwabileyo ngaphandle, abantu abadandathekileyo, kunye nabani na ophakathi. Nangona kunjalo, izifundo zifumanise ukuba amanye amaqela asengozini enkulu. Umzekelo:
Kwamanye amaqela omthonyama, anjengabantu baseAlaska,
Kwabo basejele
Kwabo bangamalungu oluntu lwe-LGBTQIA+
Kwabo bahlukanisiweyo kuluntu okanye kokusingqongileyo
Kwamanye amaqela amakhulu eentlanga (umz. abamhlophe abangengabo amaHispanic - oku kusekelwe kwidatha yaseMelika)
Kumadoda (amadoda asengozini enkulu yokufa ngokuzibulala kunabafazi, kodwa abafazi banamathuba amaninzi okuzama ukuzibulala)
Kwabafuduki okanye ababaleki
Kwabo baneminyaka engaphezu kwama-65 ubudala
Kwabo basebenze emkhosini (amajoni anamava)
Kwabo baye baxhatshazwa okanye baxhatshazwa
Kwabo bachatshazelwe yimfazwe okanye iintlekele zemvelo
Ngaba ukuthetha ngokuzibulala kuyayandisa ingozi?
Hayi. Akunjalo konke konke. Ukuthetha ngokuzibulala akuyongezi ingozi yokuba umntu azibulale, kwaye akumenzi acinge ngako. Enyanisweni, ukubuza umntu, "Ngaba ucinga ngokuzibulala?" kunokuba yindlela esindisa ubomi yokuxhasa loo mntu nokumnceda afumane unyango aludingayo.
Kutheni umntu enokucinga ngokuzibulala?
Kunzima ukwazi ukuba kutheni umntu ecinga ngento ethile ngaphandle kokuba ekuxelela yena. Nangona kunjalo, zininzi izizathu ezichaphazela eso sigqibo, kwaye usenokungazivumeli ukuzityhila ngokupheleleyo. Kwiimeko ezininzi, ukuzibulala kwenzeka ngaphambi kokuba kwabelwane ngolwazi. Uphando lubonisa ukuba kukho izinto ezininzi eziqhelekileyo ezinokubangela ukuba umntu azibulale:
Ukuba ukhe wazama ukuzibulala ngaphambili.
Ingxaki yengqondo engabonakaliyo. Umzekelo, ukudakumba, ukuphazamiseka kwexhala .
Ingxaki yempilo efihlakeleyo okanye isifo esinganyangekiyo esineempawu ezibuhlungu okanye ezikhubazayo.
Imingeni yezemali, yezomthetho, yezindlu okanye yengqesho.
Ukonzakala phakathi kwabantu, njengokuxhatshazwa ngokwasemzimbeni, ngokweemvakalelo, okanye ngokwesondo; okanye ukungahoywa, ukuhlukaniswa, okanye ukuxhaphaza.
Utshintsho kubudlelwane ( uqhawulo-mtshato , ukwahlukana, okanye ukufa komntu omthandayo).
Ukunqongophala kokufikelela kwiinkonzo zonyango okanye zonyango.
Iingcamango zenkcubeko okanye zonqulo (kwezinye iimeko).
Uxinzelelo olugqithisileyo.
Olu luhlu luquka ezimbalwa zezona zinto zixhaphakileyo, kwaye aluloluhlu olupheleleyo. Nangona ukuzibulala kungekuko ufuzo, ukuba isalamane sakho segazi sife ngokuzibulala, usenokuba sengozini enkulu yokuba neengcinga zokuzibulala.
Ziziphi izifo zengqondo ezinxulumene nokuzibulala?
Ezinye iimeko zempilo yengqondo zingakwenza ucinge ngokuzibulala. Ezi zingabandakanya:
Iingxaki zokuxhalaba
Intlungu engapheliyo
Uxinzelelo
Iingxaki zeemvakalelo
Ingxaki yoxinzelelo emva kwengozi (PTSD)
I-Schizophrenia-yeemvakalelo `(Schizophrenia)`
Ingxaki yokusebenzisa iziyobisi okanye ingxaki yokusebenzisa utywala
Ukulimala kwengqondo okubuhlungu (TBI)
Ukuba unesifo esifihlakeleyo esichaphazela umnqweno wakho wokuphila, bonana nogqirha okanye nomcebisi wezempilo yengqondo ngokukhawuleza.
Ngaba ukuzibulala kungathintelwa?
Emva kokulahlekelwa ngumntu ozibuleleyo, usenokuzibuza, "Ngaba ikho into ebendinokuyenza ukuthintela oku?" Nangona zininzi izinto esinokuzenza njengoluntu ukunceda ekuthinteleni ukuzibulala, asinto inokuthintelwa ngokupheleleyo kwaye ekugqibeleni kuxhomekeke kumntu ngamnye ukuba enze isigqibo. Nangona kunjalo, ukuba umntu ucinga ngokuzibulala okanye ubona iimpawu ezilumkisayo, ukungenelela kwangethuba kunokunceda ukunciphisa umngcipheko wokuzibulala. Ungathatha la manyathelo:
Funda ngezinto ezinokubangela umngcipheko kunye neempawu ezilumkisayo zokuzibulala.
Nika ingqalelo kwiimfuno zeemvakalelo zabahlobo bakho kunye nabantu obathandayo.
Yiba lapho ukuze uxhase abo bakungqongileyo kwaye ubaphulaphule.
Ukuba ukrokrela ukuba umntu ucinga ngokuzibulala, qala incoko ngaloo nto.
Ukuba umntu uyasokola, mkhuthaze ukuba afune unyango kwingcali yezempilo yengqondo.
Ukuba wena okanye omnye umntu usengozini yokuzibulala ngoko nangoko, fowunela iinkonzo zongxamiseko zasekuhlaleni (umz. inombolo yongxamiseko yamapolisa eyi-119) okanye kwiinombolo zoncedo ezikhankanyiweyo apha ngasentla, uze ususe izinto eziyingozi kuloo ndawo.
Abantu abafumana inkxaso kubantu ababathandayo abanakukwazi ukwenza izinto ngokweminqweno yokuzibulala. Nangona kunjalo, xa uthetha ngokuzibulala, kufuneka uphephe ukugweba. Usenokuba ucinga kakubi ngako, kodwa ukuveza ezo mvakalelo kumntu ocinga ngokuzibulala kunokuba yingozi.
Yintoni uVavanyo loMngcipheko wokuzibulala?
Lo ngugqirha okanye umcebisi wezempilo yengqondo.Uthotho lwemibuzo abakubuza yona. Baza kugqiba ukuba usemngciphekweni wokuzibulala. Oku kunamacandelo amathathu: 1. Uvavanyo: Oku kuza kukubuza imibuzo esisiseko malunga nokuzibulala. 2. Uvavanyo lokhuseleko: Ukuba uvavanyo lubonisa ukuba usemngciphekweni, eli linyathelo elilandelayo. Ingcali iza kuba nencoko emfutshane nawe ukuze ifumanise ukuba usemngciphekweni na kwaye ukuba usemngciphekweni kwangoko. Oku kuza kuthatha malunga nemizuzu eli-10. 3. Iziphumo kunye nonyango: Ugqirha wakho uza kugqiba ukuba uza kwenza ntoni ngokulandelayo ngokusekelwe kwiziphumo zovavanyo kunye novavanyo. Izifundo zifumanise ukuba abantu abaninzi abafa ngokuzibulala baye babona ugqirha kwiinyanga ezimbalwa ngaphambi kokuba bafe. Olu vavanyo lomngcipheko lunokuchonga umngcipheko wakho wokuzibulala kwangethuba, ngoko ugqirha wakho unokukunika unyango olusindisa ubomi. Olu vavanyo lunokufumaneka nakubani na wanoma yimuphi ubudala.
Ndingenza ntoni ukuba mna okanye umntu endimthandayo ucinga ngokuzibulala?
Ukuba nembono yokuzibulala, okanye nayiphi na imeko enokubangela ukuba uphulukane nobomi bakho, kunokuba ngumthombo woxinzelelo noloyiko. Kwakhona, ukuba umntu omthandayo ukuxelela ukuba ucinga ngokuzibulala okanye uzame ukuzibulala, usenokuba nexhala malunga nokhuseleko lwakhe. Nazi ezinye izinto ezinokunceda:
Fowunela imigca yoncedo: Fowunela inkonzo efana neSri Lanka Friends (0112692909, 0112696666) okanye iCCCline 1333. Ukuthetha nomntu kunokukunceda, nokuba usengxakini okanye unemini embi. Khumbula, awuwedwa.
Ukuba wena okanye umntu omaziyo usengozini okanye imeko engakhuselekanga, fowunela ku-119 (amapolisa angxamisekileyo) okanye inombolo yeenkonzo zongxamiseko zasekuhlaleni ngoko nangoko.
Yenza isicwangciso sokhuseleko: Isicwangciso sokhuseleko luluhlu lwezinto eziya kukunceda wena okanye umntu omthandayo uzive ngcono ngexesha lengxaki, kuquka iingcinga zokuzibulala. Olu luhlu lungabandakanya izinto onokuzenza wedwa kunye nezinto onokuzenza nabanye.
Thetha nomntu omthembayo: ingaba ngumhlobo, isalamane, utitshala, okanye ugqirha. Kukho abantu abakufutshane nawe abanokuxhasa xa ulufuna uncedo.
Kukho amanyathelo aliqela onokuwathatha ukuze uzigcine ukhuselekile wena okanye umntu omthandayo kwindawo okuyo. Kufuneka uzisuse okanye uzitshixe ezi zinto zinokubangela ingozi:
Amayeza abhalwe ngugqirha.
Utywala okanye iziyobisi.
Izibhamu okanye ezinye izixhobo. Ukuba unezibhamu, susa iimbumbulu uzibeke kwindawo eyahlukileyo.
Ukongeza, kuyanceda ukuba nomntu ocinga ngokuzibulala. Banike ithuba lobuqu abalifunayo, kodwa ungabayeki bodwa. Kuyanceda ukuba nomntu onokuthetha naye nokuxhasa xa belufuna.
Yintoni iLinge lokuzibulala?
Ukuzama ukuzibulala kukuzizama ngabom ukuzenzakalisa, kodwa ukufa akuveli. Ukuzama ukuzibulala kunokuba nefuthe elikhulu kwimpilo yakho yomzimba neyengqondo, kuxhomekeke kwindlela ozenzakalisa ngayo. Umzekelo, emva kokutsiba ebhulohweni, usenokuba waphuke amathambo aliqela. Intlungu oyivayo emva kokuzama ukuzibulala inokuba nkulu kakhulu kunentlungu owawuyiva ngaphambili. Ukongeza, kunokuba nzima ngokweemvakalelo ukwamkela into yokuba usaphila emva kokuzama ukuphelisa ubomi bakho. Unokucinga ngomzamo wakho "njengokusilela." Nangona kunjalo, ukuzibulala akufani nokudubula umntu ekujoliswe kuye - akukaze kube lukhetho "oluphumeleleyo" okanye "olungaphumelelanga". Olu khetho lwamagama lunokuthintela amandla akho okuphiliswa. Endaweni yoko, ungazijonga njengosindileyo kumzamo wokuzibulala, kwaye ungabona ukusinda kwakho njengendawo yokutshintsha ukuze ugxile kwimpilo yakho nokhuseleko ukuze kungabikho "ixesha elizayo." Kunokuba nzima ukubona ukuba ukuphi ngoku ukuba kukho ithemba okanye ukuba izinto ziya kuba ngcono, kodwa kubantu abaninzi, izinto ziya kuba ngcono ngokuhamba kwexesha nangonyango.
Kuthetha ukuthini ukuzibulala ngoncedo logqirha?
Njengoko kuchaziwe yi-American Medical Association, ukuzibulala ngoncedo logqirha yinkqubo apho ugqirha enika uncedo okanye ulwazi kwisigulana ukuze akhethe ukuzibulala. Kwiindawo apho oku kusemthethweni, umntu onesifo esinganyangekiyo angenza esi sicelo kugqirha. Oku akukho mthethweni eSri Lanka.
Ingcamango yokuzibulala inegalelo njani ekuzibulaleni?
Ingcinga yokuzibulala (ekwaziwa ngokuba ziingcinga okanye iminqweno yokuzibulala) sisenzo sokucinga, ukucinga, okanye ukwenza isicwangciso sokuphelisa ubomi bakho. Isenokuba yingcinga eyenzeka ngequbuliso okanye uthotho lweengcinga eziphindaphindayo neziyingozi. Ingcinga ayithethi ukuba kufuneka uthathe inyathelo lokuphelisa ubomi bakho, kodwa inokukhokelela kuloo nto. Iingcinga zokuzibulala zingancedwa.
Zithini iiNkathalo zokuzibulala?
Igama elithi "imbono yokuzibulala" lichaza ukwanda kweengcinga zokuzibulala okanye zokuzilimaza ngenjongo yokubulala. Igama elithi "imbono yokuzibulala" alisasetyenziswa ukuchaza ukuphindaphindeka kokuziphatha kokuzibulala. Endaweni yoko, igama elichanekileyo ngakumbi lithi "umngcipheko wokuzibulala."Ukuzibulala yinto eyoyikisayo, ebuhlungu, neyinkimbinkimbi. Kuchaphazela abantu kwihlabathi liphela, kwaye ngelishwa kuqhelekile. Kusenokubonakala ngathi akukho ndlela zimbi, kodwa kukho ithemba kunye neendlela zokufumana uncedo. Ukuba umntu omaziyo ubonisa iimpawu zokulumkisa, kulungile ukumbuza ukuba ucinga ngokuzibulala na. Mamela ngaphandle kokugweba. Mkhuthaze ukuba athethe nogqirha okanye nomcebisi wezempilo yengqondo . Ukuba wena okanye umntu omthandayo usengozini, ungoyiki ukucela uncedo.
Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)
Cinga ngayo, ubomi bufana nolwandle. Ngamanye amaxesha buzolile kwaye buhle. Ngamanye amaxesha, kukho amaza amakhulu kunye nezivuthuvuthu. Ngaloo maxesha, kunokuvakala ngathi kunzima ukuphefumla. Kodwa, izivuthuvuthu azihlali zikhona.
Awuwedwa: Asinguwe wedwa ojamelene nezi mvakalelo.
Intetho: Ukwabelana ngeemvakalelo zakho nomntu omthembayo kunokuba luncedo kakhulu.
Ukucela uncedo ngamandla: Ukufuna uncedo lobuchwephesha akubobuthathaka, luphawu lokuba uzicingela wena. Zihlobo eSri Lanka, kukho iinkonzo ezifana neCCCline 1333.
Lumka kwabanye: Ukuba ubona umhlobo okanye ilungu losapho lisokola, thetha nalo kwaye uliphulaphule.
Likho ithemba: nokuba kunzima kangakanani na, izinto zingaba ngcono. Fumana uncedo nenkxaso oyifunayo ukuze wenze njalo.
Ubomi buxabisekile. Ubomi bakho buxabisekile. Ngoko ke, nceda ucele uncedo.
Ukuzibulala , impilo yengqondo, uncedo, uxinzelelo, ukudakumba, ukusinda, iindlela zokuxhasa
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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