Kuqhelekile ukuba buhlungu kwaye uxhalabe ngamanye amaxesha ngeziganeko zobomi bethu. Akumangalisi ukuba buhlungu ngamanye amaxesha, njengaxa ulahlekelwa ngumntu omthandayo, ungaphumeleli kuvavanyo, okanye ulahlekelwa ngumsebenzi wakho. Kodwa, ngaba uziva ulusizi kwaye uphelelwe lithemba ngaphandle kwesizathu okanye ngesizathu esincinci? Ngaba udandathekile kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla? Ukuba kunjalo, isenokuba yinto engaphaya kosizi oluqhelekileyo, oko kuthetha ukuba isenokuba luxinzelelo, imeko enzima efuna unyango. Eyona ndawo ifanelekileyo yokuthetha ngayo ngugqirha wakho wosapho. Angakuvavanya le meko aze akuncede unyange iimpawu.
Yintoni kanye kanye ingcinezelo?
Ngamafutshane, ukudakumba sisifo sengqondo esichaphazela ingqondo, iimvakalelo, iingcinga kunye nomzimba wethu. Akufani nosizi oluqhelekileyo. Luchaphazela abantu abangaphezu kwezigidi ezingama-300 kwihlabathi liphela. Ngokutsho kweWorld Health Organisation (WHO), ukudakumba sesona sizathu siphambili sokukhubazeka ehlabathini.
Le meko inokwenzeka nakweyiphi na iminyaka. Ingachaphazela abantwana, abakwishumi elivisayo, kunye nabantu abadala. Nangona kunjalo, ixhaphake kakhulu kubantu abakwiminyaka yabo yamashumi amathathu. Uxinzelelo lukwaxhaphakile nakubantu abadala. Abanye abantu bacinga ukuba kuyinto eqhelekileyo ukuziva ubuhlungu njengoko bekhula, njengaxa belahlekelwa liqabane, belahlekelwa ngabahlobo, okanye befumana isifo somzimba. Yiyo loo nto, kodwa uxinezeleko aluyompendulo eqhelekileyo; yimeko yezonyango efuna unyango.
Usenokuba ukhe weva nangokudakumba emva kokubeleka, imeko abanye abafazi abayifumana emva kokubeleka. Malunga ne-15% yabasetyhini bafumana le meko. Ezi mpawu zinokuhlala kwiiveki ezimbalwa ukuya kwiminyaka embalwa. Kodwa iindaba ezimnandi zezokuba ngoncedo lweengcali, phantse bonke abafazi abafumana le meko banokuphila.
Ziziphi iintlobo eziphambili zoxinzelelo?
Uxinzelelo aluzi ngohlobo oluthile okanye olunye. Luza ngeendlela ezahlukeneyo namanqanaba ahlukeneyo. Makhe sijonge ezinye zeentlobo eziphambili. Ukuze kube lula ukuqonda, ndiza kukubonisa itheyibhile efana nale.
| Uhlobo loxinzelelo | Ingcaciso elula |
|---|---|
| Impendulo yokudakumba | Oku kwenzeka xa kukho isiganeko esixinzelelekileyo ebomini, esifana nokulahlekelwa ngumsebenzi okanye ukuqhawuka kobudlelwane. Ngokwezonyango, oku kukwabizwa ngokuba yi -'stress response syndrome' okanye 'adjustment disorder with depression mood' . Nangona iimpawu zinokuba nzima kakhulu, ngaphandle kokuba kukho utshintsho olukhulu ebuthongweni okanye ekutyeni, okanye iingcinga zokuzibulala, amayeza adla ngokungadingeki. Le meko idla ngokuphela kwiiveki ezimbini ukuya kwiinyanga ezintandathu. |
| Uxinzelelo Olukhulu | Le yimeko enzima kakhulu. Ingenza umntu angakwazi ukwenza imisebenzi yemihla ngemihla, arhoxe eluntwini, aze azibulale. Ukongeza kwimeko yokudakumba, kukho nezinye iimpawu, ezifana nokulahlekelwa ngumdla kwimisebenzi ebeyinandipha ngaphambili, ukudinwa kakhulu, iingxaki zokulala, kunye nokuziva enetyala. Kwiimeko ezinzima, ukukhohlisa, njengokukholelwa ukuba wenze isono esinzulu okanye uza kufa, okanye ukubona izinto ezingekhoyo, njengokuva amazwi emgxekayo, kunokwenzeka. Esi sisifo esinokuphinda sibuye. |
| I-Dysthymia | Esi sisifo sokudakumba esiphantsi, kodwa esihlala ixesha elide. Sinokuhlala ixesha elide ukuya kuthi ga kwiminyaka emibini kubantu abadala, size siqhubeke unyaka omnye kubantwana nakubantu abancinci. Nangona iimpawu zingekho nzima njengoxinzelelo olukhulu, sinokuba nefuthe elikhulu ebomini bomntu kuba siyaqhubeka. Kwizonyango zanamhlanje, esi sifo sichazwa njengesifo sokudakumba esiqhubekayo . |
Eyona nto ibalulekileyo kukuthetha nogqirha malunga nazo naziphi na iimpawu onazo. Musa ukuzama ukufumanisa ukuba yintoni onayo wedwa.
Kutheni sidandatheka? Zithini izizathu?
Enyanisweni, akukho sizathu sithile soxinzelelo esifunyenweyo okwangoku. Sithathwa njengesimo esintsonkothileyo esibangelwa kukudibana kwezinto zemfuza, okusingqongileyo kunye nezinto zebhayoloji.
Cinga ngengqondo yethu njengenkqubo entsonkothileyo yeesekethe zombane. Kukho iikhemikhali ezithwala imiyalezo ngezi sekethe. Sizibiza ngokuba zii-neurotransmitters. Usenokuba ukhe weva ngazo ezifana ne-serotonin, i-norepinephrine, kunye ne-dopamine. Ezi khemikhali zibalulekile kwiisekethe zobuchopho ezilawula imo yethu, iingcinga, kunye nokuziphatha kwethu ukuze zisebenze ngokufanelekileyo. Abaphandi bakholelwa ukuba kukho ukungalingani ekusebenzeni kwezi khemikhali engqondweni yomntu onesifo sokudakumba, okanye ubuthathaka ekusebenzeni kwezi sekethe. Amanye amayeza okudakumba asebenza ukulungelelanisa umsebenzi wezi khemikhali.
Kwakhona, kukho impembelelo yemfuza kule meko. Ukuba umntu kusapho unexinzelelo, umngcipheko wokuba abanye balufumane uphezulu kancinci. Njengesifo seswekile nesifo sentliziyo. Kodwa ukuba nempembelelo yemfuza akuthethi ukuba umntu uza kuba noxinzelelo. Ikwachatshazelwa zezinye izinto ezingqongileyo kunye nendlela yokuphila.
Izinto ezonyusa umngcipheko wokudakumba
Kukho izinto ezininzi ezibangela ukuba umntu abe noxinzelelo okanye ezibangela ukuba imeko yakhe ibe mandundu. Makhe sijonge ukuba ziyintoni na.
- Ukuxhatshazwa ebuntwaneni: Ukuxhatshazwa ngokwasemzimbeni, ngokwesondo, okanye ngokweemvakalelo usengumntwana kunokuba yimbangela yokudakumba kamva ebomini.
- Amayeza athile: Amanye amayeza oxinzelelo lwegazi oluphezulu okanye isifo sesibindi anokunyusa umngcipheko wokudakumba. Ukuba unenkxalabo malunga namayeza owasebenzisayo, thetha nogqirha wakho.
- Iingxabano: Ukudakumba kunokubangelwa ziingxabano zobuqu kunye neengxabano nosapho okanye abahlobo.
- Ukufa okanye ukulahlekelwa ngumntu omthandayo: Nangona intlungu yokufa komntu omthandayo iqhelekile, inokukhokelela ekudandathekeni kumntu onesifo semfuza.
- Impembelelo yemfuza: Njengoko bekutshiwo ngaphambili, imbali yosapho nayo idlala indima.
- Utshintsho olukhulu ebomini: Nezinto ezintle ezifana nokuqala umsebenzi omtsha, ukufumana isidanga, okanye ukutshata zinokuba yingxaki kwabanye abantu kwaye zikhokelele kuxinzelelo. Kunjalo nangokufuduka, ukulahlekelwa ngumsebenzi, ukuqhawula umtshato, okanye ukuthatha umhlala-phantsi.
- Ezinye iingxaki zomntu: Ukuzihlukanisa nabantu, ukuba wedwa, kunye neengxaki ezibangelwa zezinye izifo zengqondo nazo zinokubangela uxinezeleko.
- Isifo esibi kakhulu: Ngamanye amaxesha ukudakumba kungenzeka kunye nesifo esibi kakhulu, njengomhlaza okanye isifo sentliziyo, okanye kungenzeki njengempendulo kweso sifo.
- Ukusetyenziswa kweziyobisi notywala: Kufunyenwe ukuba phantse ama-30% abantu abasebenzisa iziyobisi nabo banesifo sokudakumba okukhulu.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokudakumba, yimeko yokwenyani yempilo efuna unyango.
- Oku akungobuthathaka okanye into yokucingelwa. Le meko inokwenzeka nakubani na, nokuba uneminyaka emingaphi.
- Ukudakumba kunokunyangeka ngoncedo. Inyathelo lokuqala elilungileyo kukuthetha nogqirha othembekileyo.
- Ukuba wena okanye umntu omaziyo unale mpawu, nceda ungabashiyi bodwa. Mkhuthaze ukuba afune uncedo. Ngonyango olufanelekileyo, angaphila ubomi obusempilweni kwakhona.
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