Kuqhelekile ukuba uzive ulusizi kwaye udandathekile ngamanye amaxesha. Kuqhelekile ukuba uzive ezi mvakalelo njengoko ubomi buqhubeka. Kodwa ngaba olu sizi, ubunzima obusentliziyweni yakho, olu luvo lokungafuni ukwenza nantoni na lubonakala ngathi luthathe ubomi bakho bonke kangangeeveki okanye iinyanga? Ngaba awusafuni ukwenza izinto obuzithanda ngaphambili? Ngaba uqala usuku ngalunye uzive udiniwe kwaye unesizungu? Kaloku, oku kungaba nguwe. Masithethe ngokukhululekileyo ngale meko, eyokudandatheka.
Yintoni kanye kanye ingcinezelo?
Into yokuqala ekufuneka uyiqonde kukuba ukudakumba akusisifo sengqondo okanye imeko eyenziweyo. Yimeko yokwenyani yezonyango ekufuneka inyangwe, njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu. Inxulumene notshintsho kwiikhemikhali (ii-neurotransmitters) engqondweni yethu ezilawula imo yengqondo, iingcinga, kunye nokuziphatha.
Abantu abaninzi baneentloni zokuthetha ngale nto, besoyika "oko abantu baza kucinga." Abanye babandezeleka bodwa, besithi "kufuneka babe namandla." Abanye bajika baye etywaleni nakwiziyobisi ukuze babalekele intlungu esezintliziyweni zabo. Nangona kunjalo, akukho nanye kwezi zisombululo zichanekileyo. Eyona nto ibalulekileyo kukuchonga isifo ngokuchanekileyo nokufuna unyango olufanelekileyo.
Ungazi njani ngokuqinisekileyo ukuba oku kukudandatheka?
Ukuba ucinga ukuba unokuba uneempawu zokudakumba, nceda ubone ingcali yezonyango efanelekileyo. Kwiimeko ezininzi, ugqirha wakho oyintloko unokuxilonga aze aqalise unyango lwale meko.
Ugqirha wakho uza kukubuza ngeempawu zakho kunye nokuba kukho umntu kusapho lwakho okhe waba nezi meko. Basenokukucela ukuba ugcwalise iphepha lemibuzo. Banokwenza novavanyo oluthile ukuze babone ukuba kukho ezinye iimeko zomzimba ezinokubangela iimpawu zakho. Umzekelo:
- I-thyroid engasebenzi kakuhle
- Ukunqongophala kweevithamini kunye nezondlo
- Iimpendulo kwamanye amayeza okanye iziyobisi/utywala
Kubalulekile: Ukuba iimpawu zakho zinzima kakhulu, okanye ukuba uneengcinga zokuzibulala okanye ukuzenzakalisa okanye ukwenzakalisa abanye, bonana nogqirha wengqondo ngokukhawuleza ngaphandle kokuthandabuza.
Ziziphi iindlela zonyango ezisebenzayo zokunyanga ukudakumba?
Iindaba ezimnandi zezokuba ukudakumba yimeko enokunyangeka kakhulu. Kukho iindlela ezahlukeneyo zonyango. Iziphumo ezilungileyo zihlala zifumaneka xa unyango olunye okanye ngaphezulu lusetyenziswa kunye. Iindlela ezimbini eziphambili zonyango zezi:
1. Amayeza
2. Unyango lwengqondo okanye unyango lokuthetha
Makhe sijonge ezi zimbini ngokwahlukeneyo.
Amayeza
Amayeza asetyenziswa ukunyanga ukudakumba asebenza ngokuyintloko ngokubuyisela ibhalansi yeekhemikhali engqondweni ezilawula imood. Kukho iintlobo ezahlukeneyo zala mayeza. Ugqirha wakho uya kumisela amayeza kunye nomlinganiselo ofanelekileyo kuwe.
| Udidi lweziyobisi | Ingcaciso elula |
|---|---|
| Ii-SSRI kunye nee-SNRI | La ngamayeza asetyenziswa kakhulu aneziphumo ezimbalwa ebezingalindelekanga. Alawula umsebenzi weekhemikhali ezithunyelwa ebuchotsheni ezibizwa ngokuba yi-serotonin kunye ne-norepinephrine. Umzekelo: i-Fluoxetine, i-Sertraline, i-Venlafaxine. |
| Ii-Tricyclic antidepressants (ii-TCA) | La mayeza adala kancinci. Aneziphumo ebezingalindelekanga ezingaphezulu kunee-SSRI. Kodwa anokusebenza ngakumbi kwabanye abantu. Umzekelo: i-Amitriptyline. |
| Ii-MAOI | La mayeza ayasebenza kakhulu. Nangona kunjalo, awasasetyenziswa kakhulu kuba kufuneka aphephe ukutya okuthile (umz. itshizi ebilisiwe) kunye namanye amayeza xa uwasebenzisa. |
| Amanye Amayeza | Ngamanye amaxesha, ukongeza kwii-antidepressants, amanye amayeza, afana ne-antipsychotics engaqhelekanga, anokongezwa. Kukwakho nonyango olutsha, olufana ne-Ketamine. |
Qiniseka ukuba uyazikhumbula ezi zinto malunga namayeza:
* Kungathatha iiveki ezininzi (mhlawumbi ezi-4-8) ukuba isiphumo esipheleleyo seyeza sibonakale. Ngoko ke musa ukuyeka ukuthatha iyeza kuba nje kungekho mahluko kwiiveki ezimbalwa zokuqala.
* Kungathatha ixesha ukufumana iyeza elifanelekileyo kuwe. Ukuba elinye iyeza alisebenzi, ungathetha nogqirha wakho malunga nokutshintshela kwelinye.
* Ungaze uyeke ukuthatha amayeza akho ngequbuliso ngaphandle kwengcebiso kagqirha wakho. Ukwenza njalo kunokubangela ukuba iimpawu ezingathandekiyo zibuye.
* Kubaluleke kakhulu ukuba abazali noogqirha baqaphele oku, njengoko iingcinga ezimbi zinokwanda, ingakumbi ebantwaneni nakubantu abancinci kwiiveki zokuqala zokuqalisa amayeza.
Unyango lwengqondo
Oku kufana nonyango lwengqondo. Kubandakanya ukuthetha nomcebisi okanye ingcali yezonyango eqeqeshiweyo, ukuqonda iingcinga zakho, iimvakalelo zakho kunye nokuziphatha kwakho, nokufunda ukuzilawula.
- Unyango Lokuziphatha Oluqondayo (i-CBT): Lukunceda uchonge iingcinga ezimbi, ezingenangqondo kwaye uzithathele indawo ngeengcinga eziyinyani nezilungileyo.
- Unyango lokusebenzisana nabantu: Uyaqonda indlela ubudlelwane bakho nosapho kunye nabahlobo obuchaphazela ngayo imeko yakho kwaye kukunceda ukusombulula ezo ngxaki.
Kubalulekile ukufumana umntu oziva ukhululekile kuye, ukuze nithethe ngento esengqondweni yenu ngaphandle koloyiko okanye ukuthandabuza. Olu nyango lunokuthatha iiveki ezimbalwa ukuya kwiinyanga ezininzi.
Utshintsho kwindlela yokuphila luzisa isiqabu esikhulu!
Kunye namayeza kunye nonyango lwengqondo, izinto ezilula onokuzongeza kwimisebenzi yakho yemihla ngemihla zinokukunika isiqabu esikhulu kwiimpawu zokudakumba.
- Ukuzilolonga: Ukuzilolonga ubuncinane imizuzu engama-30 yonke imihla, njengokuhamba, ukubaleka, okanye ukudada, kwandisa ukuhamba kwegazi ukuya engqondweni kwaye kuphucula imo yengqondo. Ngokwezinye izifundo, ukuzilolonga rhoqo kunokuba luncedo njengamanye amayeza.
- Ukulala: Ukulala kakuhle kubalulekile kwimpilo yengqondo. Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Kuphephe ukusebenzisa ifowuni yakho okanye ukubukela iTV ngaphambi kokulala kwaye wenze into ephumzayo, njengokufunda incwadi.
- Ukutya: Yitya ukutya okunesondlo. Nciphisa iilekese nokutya okukhawulezayo kangangoko unako. Faka iziqhamo, imifuno, kunye nemifuno emininzi ekutyeni kwakho.
- Ulwalamano nabantu: Musa ukuzenza ikheswa, thetha nomhlobo okanye ilungu losapho olithembayo ngento ekukhathazayo.
- Izinto ozithandayo: Thatha into obukade uyonwabela. Zoba, mamela umculo, tyala igadi. Nokuba yinto encinci inokukuzisela uvuyo.
- Indalo kunye nokukhanya kwelanga: Ukufumana ukukhanya kwelanga okuncinci yonke imihla akupheleli nje ekunikeni i-vitamin D, kodwa kukwaphucula nemood.
Ezinye iindlela zonyango
Kukho ezinye iindlela zonyango ezithile zokudakumba okukhulu ezingaphenduli kakuhle kumayeza nakwi-psychotherapy.
- I-ECT (Unyango lwe-Electroconvulsive):Olu lunyango olukhuselekileyo nolusebenzayo olwenziwa phantsi kwe-anesthesia. Lusetyenziselwa ukubonelela ngoncedo olukhawulezileyo kwabo banengxaki yokudakumba okukhulu kunye neengcinga zokuzibulala.
- I-rTMS (Ukuvuselela iMagnetic okuPhindaphindayo kweCranial): Oku kubandakanya ukuvuselela iindawo ezithile zobuchopho kusetyenziswa amaza emagnethi.
- I-VNS kunye ne-DBS: Ezi ziindlela zonyango zotyando ezisasekwinqanaba lophando.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyongxaki yakho okanye ubuthathaka bakho. Sisifo sokwenyani esifuna unyango.
- Akunyanzelekanga ukuba ubandezeleke wedwa. Cela uncedo. Inyathelo lokuqala, bonana nogqirha othembekileyo.
- Kukho unyango olusebenzayo. Amayeza, unyango lwengqondo, kunye notshintsho kwindlela yokuphila kunokukunceda uphile.
- Ungaze uyeke ukuthatha amayeza okudakumba ngaphandle kwengcebiso kagqirha.
- Kukho abantu abakuthandayo nabakukhathaleleyo. Thetha nabo. Khumbula ukuba awuwedwa kolu hambo.
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