Ngaba uziva ulusizi ngalo lonke ixesha? Masifunde okungakumbi ngale "depression"!

Sonke siziva sibuhlungu kwaye singakhululekanga ngamanye amaxesha. Yinto eqhelekileyo leyo. Xa sinengxabano encinci nomhlobo, xa singenzi kakuhle njengoko besicinga ukuba siza kwenza xa sibhala iimviwo, okanye xa siziva sikruqukile usuku lonke, sihlala sizisombulula ezi zinto ngokwethu, okanye intlungu iphele emva kwexesha elithile.

Kodwa... ngamanye amaxesha, ukuba loo ntlungu, loo mvakalelo iphantsi, ihlala iiveki ezingaphezu kwezimbini, kwaye ichaphazela imisebenzi yakho yemihla ngemihla (umsebenzi wesikolo, ukuchitha ixesha nabahlobo, izinto ozithandayo ), isenokungabi "lusizi" nje kuphela. Isenokuba luphawu lwemeko ebizwa ngokuba " luxinzelelo ."

Musa ukoyika! Eyona nto ibalulekileyo kukuthetha ngale nto uze uyiqonde.

Yintoni le "depression"?

"Uxinzelelo" lungaphezulu nje kokuva kabuhlungu. Yimeko yezonyango engachaphazeli nje iingqondo zethu, kodwa nemizimba yethu yonke. Umntu oxinezelekileyo unokutshintsha indlela acinga ngayo ngaye, indlela aziva ngayo, kunye nendlela aziphatha ngayo.

Kufana nokuba iingqondo zethu ziphelelwe yibhetri. Asinamdla kwinto yonke, kwaye yonke into ibonakala imnyama.

Zithini iimpawu zoxinzelelo? Ngaba nawe unazo ezi?

Iimpawu zoxinzelelo ngamanye amaxesha zinokuba zingabonakali. Zisenokungabonakali ngaphandle, nto leyo eyenza kube nzima ukuzibona. Kodwa ukuba unenye okanye ngaphezulu kwezi mpawu ixesha elide, kulungile ukuba nexhala.

• Ukucaphuka lula okanye ukuba nomsindo: Ukuziva ungenamonde njengangaphambili.
• Ugxila kwiintsilelo, uzive enetyala, okanye uyazigxeka: uyazigxeka.
• Ukulahlekelwa ngumdla okanye ukonwaba ngabahlobo, izinto ozithandayo, nomsebenzi wesikolo: Akusekho mdla kwizinto ebezimnandi ngaphambili.
• Zibandakanye kwiindlela zokuziphatha ezinobungozi: Umzekelo, ukusebenzisa iziyobisi okanye utywala, okanye ukuzenzakalisa.Ukuziva ngathi uza kuzilimaza .
• Utshintsho olukhulu ekulaleni (Ubuthongo obuncinci kakhulu okanye obuninzi kakhulu): Nokuba awukwazi ukulala nokuba uzama kangakanani na, okanye uzive ulele imini yonke kwaye ufuna nje ukulala.
• Utshintsho kwindlela yokutya: Usenokukruquka kukutya, ungaziva ulambile, okanye uqale ukutya kakhulu.
• Ukudinwa kakhulu, ukuba nengxaki yokugxila, ukudinwa nasemva kokwenza imisebenzi emincinci, ukungakwazi ukugxila xa ufunda.
• Iintloko ezibuhlungu rhoqo, isisu esibuhlungu, okanye ezinye iintlungu zomzimba : Iintlungu zomzimba ezingenakufumaneka noogqirha.
• Ukuba neengcinga ezidandathekisayo ngobomi, ukucinga okanye ukuthetha izinto ezinje ngokuthi “Ndingathanda ukuba ndifile”:

Makhe sijonge umzekelo omncinci. Khawucinge nje, uDinusha ngumntwana owenza i-A/L. Ngaphambili, wayenomdla kakhulu kumsebenzi wesikolo kunye nemisebenzi nabahlobo bakhe. Kodwa kangangeenyanga ezimbalwa, uDinusha ebengafani kakhulu. Ngoku uchitha ixesha lakhe elininzi eyedwa egumbini lakhe. Uya esikolweni ethandabuza. Akathethi kakhulu nabahlobo bakhe. Akahleki njengokuba wayesenza ngaphambili. Akalali kakuhle ebusuku. Nokuba uhlala phantsi ukuze afunde, akukho nto inamathelayo engqondweni yakhe. Uhlala esithi izinto ezinje, "Andinakukwenza oku, ndingumntu osileleyo." Olu hlobo lotshintsho oluhlala ixesha elide, uvakalelo oluchaphazela ubomi bakhe bemihla ngemihla, lunokuba luphawu lokudakumba.

Kutheni abantu abaselula beziva bexinezelekile ngakumbi kule mihla?

Kukho izizathu ezahlukeneyo zokuba ulutsha lwanamhlanje lunokuba noxinzelelo lwengqondo, olufana nokudakumba, kunezizukulwana zangaphambili. Makhe sithethe ngezi zinto kancinci.

• Impembelelo yeMidiya yoLuntu: Xa ujonga izinto ezifana neFacebook, i-Instagram, iTikTok, uze ubone ubomi "obugqibeleleyo" babanye abantu, ungaziva uphantsi kwaye ufana nongaphumeleliyo. Umzekelo, uSamanmali ujonge iifoto "ezigqibeleleyo" zabahlobo bakhe kwi-Instagram. Wonke umntu ubonakala evuya kwaye emhle kuye. Uqala ukuziva enganele, ukuba ubomi bakhe abunaxabiso. Kwakhona, ukuxhaphaza kwi-intanethi kunokudala uxinzelelo olukhulu ngale nto.
• Ukhuphiswano lwezeMfundo kunye noXinzelelo: Iimviwo ezifana ne-O/L, i-A/L, iiklasi zesikolo, kunye nokhuphiswano lokufumana iziphumo ezilungileyo zibeka uxinzelelo olukhulu engqondweni yakho. Umzekelo, uvavanyo lwe-A/L luseza kuba ziinyanga ezimbalwa. UNishan ufunda imini nobusuku. Kodwa uyoyika. 'Kuza kwenzeka ntoni ukuba ndiyasilela? Baza kuthini abazali bam?' Ngolu hlobo loxinzelelo, akafuni kutya okanye ukulala kakuhle.
• Ukutshintsha kweentsapho kunye neendlela zokuphila: Ngokungafaniyo nexesha elidlulileyo, abazali banamhlanje baxakekile, ubudlelwane beentsapho abusondelelene kangako, kwaye ubulolo nabo bunokuba yimbangela.
• Ukwanda Kolwazi Ngemiba Yehlabathi: I-intanethi ikwenza uqonde ngakumbi ngemiba yehlabathi (iimfazwe, iingxaki zoqoqosho, ukutshatyalaliswa kwendalo). Ezi zinto zinokubangela uloyiko kunye nexhala ngekamva.
• Ukungazilolongi kakhulu emzimbeni kunye nobomi bangaphakathi: Ukudlala nokuhamba-hamba ngaphandle kuye kwancipha kakhulu kunangaphambili, kwaye ukuchitha ixesha elininzi kwifowuni nakwikhompyutha nako kuyayichaphazela impilo yengqondo.

Ngenxa yezi zizathu, ulutsha lwanamhlanje lujongene nemingeni emininzi. Ngoko ke akumangalisi ukuba uzive uthwele umthwalo kwaye ngamanye amaxesha udandathekile.

Izizathu zokudakumba

Akukho sizathu sinye soxinzelelo. Lunokubangelwa zizinto ezininzi.

• Izinto Ezibangela Ufuzo / Imbali Yosapho: Njengoko bekutshiwo ngaphambili, ukuba umntu kusapho lwakho ukhe waba noxinzelelo, loo mpembelelo yofuzo inokukuchaphazela nawe ngandlela ithile. Kodwa oko akuthethi ukuba ngokuqinisekileyo uza kuba nalo.
• Ukungalingani kweKhemistri yoBuchopho: Ukungalingani kwiikhemikhali ezithile ( ii-neurotransmitters ) engqondweni yethu kunokubangela uxinezeleko. Siza kuthetha ngale nto kancinci.
• Iziganeko Ezibangela Uxinzelelo okanye Ezibuhlungu: Izinto ezifana nesifo esinzulu, ukusweleka komntu omthandayo, ukwahlukana kwabazali, uxinzelelo lweemviwo, ubunzima esikolweni okanye ekhaya, kunye neentlobo ngeentlobo zokuxhatshazwa.
• Isikolo kunye noxinzelelo loontanga: Izinto ezifana nokuxhaphazwa esikolweni, ukugxothwa ngabahlobo, kunye nokunyanzelwa ukuba benze izinto abangenakukwazi ukuzenza.
• Iingxaki zoMfanekiso woMzimba: Ukungoneliseki yimbonakalo yomntu, ukuzithelekisa nabanye abantu.
• Iingxaki Zokuba Ngumntu Onjani: Ukudideka malunga nokuba ungubani kwaye ufuna ntoni, ingakumbi ngexesha lokufikisa.
• Ukusetyenziswa Kakubi Kweziyobisi: Ukusetyenziswa kakubi kweziyobisi notywala kunokuba yimbangela okanye isiphumo sokudakumba.

Kwenzeka ntoni engqondweni yethu ngexesha lokudakumba?

Nditshilo ngaphambili ukuba ukudakumba akupheleli nje “ekuziveni ulusizi.” Enyanisweni yinto echaphazela indlela esebenza ngayo ingqondo yethu. Masiyiqonde ngokwesayensi kancinci, kodwa ngokulula, akunjalo?

Cinga ngengqondo yethu njengegadi entle yeentyatyambo. Ii-neurotransmitters zethu zifana nesichumiso namanzi anceda iintyatyambo zichume kwaye zinuke kamnandi. Ezi "zizithunywa" ezilawula iimvakalelo zethu njengolonwabo, usizi, uloyiko, kunye nochulumanco. Xa udandathekile, ezi zithunywa ziyaphuma. Makhe sithethe ngezintathu ngokukodwa:

1. I-Serotonin : Lo "ngumthunywa wethu wolonwabo nokuzola." Inceda ekulawuleni ubuthongo, indlala, kunye neemvakalelo. Amanqanaba e-Serotonin anokwehla ngexesha lokudakumba. Njengeentyatyambo emyezweni ezifayo, ulonwabo lwethu kunye nomdla wethu unokuncipha, kwaye yonke into inokuziva ingenanto.
2. I-Norepinephrine: Lo "ngumthunywa wamandla kunye nokuphaphama." Isinceda sihlale sisebenza kwaye silumkile. Xa amanqanaba ale hormone ehla ngexesha lokudakumba, loo mvakalelo yokudinwa, ukungakhathali, kunye nobunzima bokugxila kunokwenzeka.
3. I-Dopamine:Lo "ngumthunywa wokwaneliseka nomdla." Xa sonwabela into ethile, kungenxa yoku siziva sikhuthazekile ukwenza into ethile. Xa umsebenzi we-dopamine uncipha ngexesha lokudakumba, asisakwazi ukonwabela nezinto esasizinandipha ngaphambili, kwaye silahlekelwa ngumdla kuyo nayiphi na into.

Ukongeza ekungalinganini kwezi neurotransmitters, uphando lufumanise ukuba ukudakumba kubangela utshintsho kwisakhiwo kunye nomsebenzi weendawo ezithile zobuchopho:

• IHippocampus: Le yinxalenye ebalulekileyo yengqondo yethu egcina iinkumbulo zethu kwaye isinceda sifunde izinto ezintsha. Le nxalenye inokuncipha kancinci ngexesha lokudakumba kwexesha elide. Yingakho abanye abantu belahlekelwa yinkumbulo kwaye benengxaki yokufunda izinto ezintsha.
• I-Amygdala: Le nxalenye isebenza kwiimvakalelo ezinamandla ezifana noloyiko, usizi, nomsindo. Ukusebenza kwayo kunokwanda ngexesha lokudakumba. Yiyo loo nto sihlala siziva sixhalabile, sisoyika kwaye silusizi.
• I-Prefrontal Cortex: Le "yinkosi" yengqondo yethu. Le nxalenye isinceda senze izigqibo, sicwangcise, silawule iimvakalelo, kwaye sigxile. Le nxalenye inokuba ngasebenzi kakuhle ngexesha lokudakumba. Yingakho sinobunzima bokugxila, ukwenza izigqibo, kwaye sizive ngathi yonke into ayilunganga.

Into ebalulekileyo ekufuneka uyiqonde kukuba ukudakumba akusiyo "ingxaki" yakho. Kunxulumene notshintsho lwebhayoloji engqondweni. Kwaye khumbula, olu tshintsho lunokuguqulwa ngonyango olufanelekileyo.

Ndingenza ntoni ukuba nam ndiziva ndidandathekile?

Ukuba uvakalelwa ngolu hlobo, into yokuqala ekufuneka uyithethe kukuba...

AWUKHO wedwa!

Uxinzelelo luyinto eqhelekileyo phakathi kolutsha. Ngoko ke akufuneki ujongane nalo wedwa. Eyona nto ingcono onokuyenza kukufumana uncedo ukuze uzive ungcono.

Nazi ezinye izinto onokuzenza ngayo:

Thetha, khulula ingqondo yakho.

Ukuthetha ngeemvakalelo zakho kunokuba luncedo kakhulu. Ungathetha ngale nto nomama wakho, utata wakho, utitshala othembekileyo, umcebisi, okanye umqeqeshi wakho wezemidlalo. Baxelele into ojongene nayo. Ukwazi nje ukuba kukho umntu okumameleyo kwaye ukukhathalele kunokukunika ithemba nokukhululeka.

Imigca yoncedo

Ukuba unengxaki yokufumana umntu omdala othembekileyo onokuthetha naye, ungakhathazeki. Kukho iinkonzo zoncedo onokuzifowunela. Abantu abaqeqeshwe kwezi nkonzo bafumaneka iiyure ezingama-24 ngosuku ukukumamela nokukukhokela kuncedo olufunayo. Ezi nkonzo ziyimfihlo. Akunyanzelekanga nokuba uchaze igama lakho.

• Inombolo yomnxeba yeZiko leSizwe lezeMpilo yeNgqondo (i-NIMH): 1926
• I-Sumitrayo Institute: 0112692909, 0112696666, 0112682535 (Aba bantu banika inkxaso ngokweemvakalelo)
• Inkonzo yoNcedo lweNgcebiso ngeFowuni yeCCCline: 1333

Ungoyiki ukufowunela la manani. Alapha ukukunceda.

Zikhathalele.

Kulula ukujongana neemvakalelo zethu ukuba siyinyamekela kakuhle imizimba yethu.

• Yitya ukutya okunesondlo okunempilo: iziqhamo, imifuno, kunye nokutya okunesondlo esifanelekileyo.
• Lala ngokwaneleyo: Zama ukulala ubuncinane iiyure ezisi-7-8 ngosuku.
• Gcina ucwangciso oluqhubekayo: Ziqhelise ukuvuka ngexesha elinye nokulala ngexesha elinye.
• Hlala ukhuthele: Ukuzilolonga yindlela entle yokuphumza ingqondo yakho. Ukuba awufuni ukuzilolonga, qala kancinci. Hamba-hamba, zolule umzimba, yenza umthambo wokuphefumla nzulu, okanye wenze eminye imithambo yokuphumla.

Nciphisa Ixesha Lesikrini

Ukuchitha ixesha elininzi kwifowuni okanye kwikhompyutha yakho, ingakumbi xa ubukela umxholo okhathazayo, kunokunyusa ukudakumba, ixhala, kunye noxinzelelo. Kwakhona, ukujonga isikrini kunokulibazisa amandla akho okulala. Ngoko ke, beka ifowuni yakho, ikhompyutha, kunye ne-tab kude ubuncinane iyure ngaphambi kokulala.

Bona ugqirha.

Thetha nogqirha wakho wosapho okanye omnye ugqirha malunga nendlela oziva ngayo. Banokucebisa iindlela zokukunceda uzive ngcono. Banokukuthumela kwingcali yezifo zengqondo okanye kwingcali yezengqondo/kwingcali yezonyango. Banokukunceda ujongane neemvakalelo zakho kwaye uzilawule. Yenza idinga lokubona ugqirha ngokukhawuleza.

Fumana unyango ukuba kuyimfuneko.

Ngamanye amaxesha oogqirha banokukunika unyango. Oku kungabandakanya iingcebiso (unyango) , kwaye ngamanye amaxesha namayeza . Olunye uhlobo lwengcebiso ugqirha wakho anokuyicebisa yiCognitive Behavioral Therapy (CBT) . I-CBT inokukunceda ngezinto ezifana nezi:

• Qonda indlela iingcinga zakho, iimvakalelo zakho kunye nezenzo zakho ezichaphazela ngayo omnye komnye.
• Tshintsha iingcinga ezimbi engqondweni yakho ngeengcinga eziluncedo nezilungileyo.
• Qinisa ubudlelwane bakho bobuqu kwaye uthathe amanyathelo okuthintela ukudakumba kwixesha elizayo.
• Funda iindlela zokujongana ngempumelelo neemvakalelo ezinamandla kunye neemeko ezinzima.
• Buyela ekwenzeni izinto obuzithanda ngaphambili.

Ungalufumana njani uncedo xa kukho imeko engxamisekileyo?

Ukuba ucinga ngokuzibulala, okanye ukuba uyoyika ukuba uza kuzenzakalisa, nceda ufune uncedo ngoko nangoko:

• Thetha nomntu omdala omthembayo ngoko nangoko.
• Fumana uncedo olukhawulezileyo ngeenombolo zefowuni ezikhankanyiweyo ngaphambili (1926 - NIMH, 1333 - CCCline, Sumitrayo - 0112692909) . Ezi nkonzo ziya kukunceda nakwiimeko ezingxamisekileyo.
• Ukuba imeko ingxamisekile kakhulu, okanye ukuba usengozini enkulu yomzimba, ungatsalela umnxeba kwinombolo yongxamiseko yamapolisa engu-119 .

Khumbula...

Ukuba unengxaki yokudakumba, zininzi izinto ezinokukunceda uzive ungcono. Kwaye, kukho umntu onokukunceda. Ngoko ke, ungaze unikezele. Cela uncedo. Ungadlula kule meko.

Ngamana ungaqina!