Sonke siziva sidakumbile kwaye sidandathekile ngaxa lithile ebomini bethu. Kuqhelekile kakhulu. Kodwa kuthekani ukuba olu dano alupheli, lube ngumthwalo omkhulu engqondweni yakho imihla ngemihla, luze lukubeke kwimeko apho ungakwazi nokwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo? Loo nto ayisiyonto iqhelekileyo. Yimeko embi kakhulu esiyibiza ngokuba yiMajor Depression Disorder (MDD) . Le meko inokuchaphazela kakhulu yonke into ebomini bakho, ubudlelwane bakho, izinto ozithandayo, ingakumbi umsebenzi wakho.
Ngamanye amaxesha olu xinzelelo lunokuba nzima kangangokuba usenokungakwazi ukwenza umsebenzi wakho ngempumelelo okanye usebenze ngomdla nangokufanelekileyo njengoko ubusenza ngaphambili. Ngamaxesha anje, kubaluleke kakhulu ukuba uqaphele le meko kunye nokukhululeka okufumanekayo kuwe.
Yintoni kanye kanye le ngxaki yokudakumba?
Ngamafutshane, ukudakumba yimeko eqhelekileyo yezempilo yengqondo neyonyango echaphazela iimvakalelo zakho, iimvakalelo kunye nokuziphatha. Ikwenza uzive ulusizi kakhulu okanye ungakhathali ngobomi bakho bemihla ngemihla.
Ngokutsho kweWorld Health Organisation (WHO), malunga ne-5% yabantu abadala ehlabathini banengxaki yokudakumba ngandlela ithile. Ngoko ke ungacinga ukuba le meko ixhaphake kangakanani.
Ngokutsho kwe-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), isikhokelo sokuxilonga esisetyenziswa ngoogqirha kwihlabathi liphela, ukuze kufunyaniswe ukuba unesifo sokudakumba okukhulu, umntu kufuneka abe neveki ezimbini ubuncinane zentlungu engapheliyo, ukungabi nomdla kwimisebenzi yemihla ngemihla, kunye neempawu ezininzi ezilandelayo:
Zithini iimpawu zokudakumba?
Iimpawu zoxinzelelo zingahluka kakhulu kumntu nomntu. Ubunzima beempawu nabo buyahluka. Makhe sijonge iimpawu eziphambili ezibonwayo.
| Uphawu | Ingcaciso elula |
|---|---|
| Inkungu yobuchopho | Ubunzima bokucinga, ukugxila, ukwenza izigqibo. Uzive ngathi ugutyungelwe yingxolo yengqondo. |
| Utshintsho ekutyeni | Ukulahlekelwa ngumdla ngequbuliso okanye ukutya kakhulu. |
| Ndihlala ndiziva ndilusizi | Ukuhlala ukhathazekile okanye uphoxekile, nokuba unesizathu okanye akunjalo. |
| Ukuziva ungento yanto ngawe | Ukuhlala ucinga ukuba umntu akanaxabiso kwaye iimpazamo zakhe zihlala zezakhe. Ukuzisola ngezinto ezenzeke kwixesha elidlulileyo. |
| Umsindo ngaphandle kwesizathu | Ukucaphuka ngokukhawuleza, ukungahlaliseki, nokukhwaza nokuba zizinto ezincinci. |
| Ukudinwa komzimba | Ukuziva ungenamandla okwenza nantoni na, uhlala udiniwe. |
| Iingxaki zokulala | Ukungalali okanye ukulala kakhulu. |
| Ukucotha kweentshukumo kunye nentetho | Ukucotha kweentshukumo zomzimba kunye nesantya sokuthetha. |
| Utshintsho lobunzima | Ukunyuka okanye ukwehla kobunzima ngaphandle kwesizathu esinye. |
| Iingcinga zokuphelisa ubomi bakho | Iingcinga malunga nokufa okanye ukuzibulala (olu luphawu olubi kakhulu) |
Into ebalulekileyo kukuba ezi mpawu zinokubangelwa nazezinye iimeko (umz. iingxaki ze-thyroid). Ngoko ke, ukuba unazo ezi mpawu, ngokuqinisekileyo kuya kufuneka ubone ugqirha.Kubaluleke kakhulu ukufumanisa isizathu esichanekileyo.
Yintoni ebangela ukudakumba?
Kunzima ukuchonga unobangela omnye wokudakumba. Zininzi izinto ezibangela oku.
- Ikhemistri yobuchopho: Ingqondo yethu ifuna iikhemikhali ezithile (ii-neurotransmitters) ngomlinganiselo ofanelekileyo ukuze isebenze kakuhle. Xa ezi khemikhali zingalingani, izifo zengqondo ezifana nokudakumba zinokubakho.
- I-genetics: Ukuba umntu kusapho lwakho une-depression, nawe usenokuba sengozini enkulu kancinci.
- Izinto ezibangela imeko-bume: Ukuhlala kwindawo apho kukho ukuxhatshazwa rhoqo, ubundlobongela, kunye nobuhlwempu kunokukhokelela ekudandathekeni.
- Iimpawu zobuntu: Abantu abanobuntu obungenathemba ngayo yonke into kwaye abaxinezeleka lula banokuba noxinzelelo.
- Le meko inokubangelwa lutshintsho olukhulu ebomini: uqhawulo-mtshato, ukufa komntu omthandayo, okanye ukulahlekelwa ngumsebenzi.
Ngaba kukho unyango?
Ewe, ngokuqinisekileyo! Ukudakumba yimeko enokunyangeka kwaye ilawulwe kakuhle. Unyango ludla ngokubandakanya amayeza, unyango lwengqondo, okanye indibaniselwano yazo zombini. Nangona kunjalo, okusebenza komnye umntu kusenokungasebenzi komnye. Ke ngoko, kufuneka uthethe nogqirha wakho ukuze amisele ukuba loluphi unyango olulungele wena.
Ngaba ukudakumba kuthathwa njengokukhubazeka?
Le yingxaki abantu abaninzi abanayo. Kumazwe afana ne-United States, kukho imithetho ekhethekileyo (i-Americans With Disabilities Act - ADA) eqaphela ukudakumba njengokukhubazeka. Nangona kungekho mthetho onegama elifanayo kwilizwe lethu, kuyavunywa ukuba ukudakumba okukhulu yimeko embi yezonyango echaphazela imisebenzi yomntu yemihla ngemihla, ingakumbi umsebenzi wakhe, kangangokuba akanakukwazi ukuqhubeka .
Ngamafutshane, ukuba ukudakumba kwakho kuyakuchaphazela kangangokuba awukwazi ukwenza imisebenzi ebalulekileyo ebomini (umz., ukusebenza, ukufunda, okanye ukwenza imisebenzi yakho yasekhaya), kuthathwa njengokukhubazeka.
Ugqirha uza kufumanisa ukuba imeko yakho imbi kangakanani ngokuqwalasela izinto ezifana nezi:
| Indlela yokulinganisa ubukhali bemeko | |
|---|---|
| Okokuqala, iirekhodi zonyango kufuneka ziqinisekise ezi mpawu zi-5 okanye ngaphezulu: | |
| - Imo yokudakumba - Ukulahlekelwa ngumdla kuyo yonke into - Utshintsho kumdla wokutya kunye nobunzima - Iingxaki zokulala - Ukungaphumli okanye ukucotha emzimbeni | - Amandla aphantsi - Iimvakalelo zokuba netyala - Ubunzima bokugxila - Iingcinga zokufa okanye ukuzibulala |
| Okwesibini, ezo mpawu ziyichaphazele njani indlela osebenza ngayo? | |
Kufuneka kubekho umda omkhulu okanye umda ophawulekayo kwelinye okanye ezimbini kwezi zakhono zilandelayo:
| |
Ukuba unengxaki yokusebenza ngenxa yokudakumba, ungafumana ingxelo yezonyango kugqirha wakho uze uyixoxe nomqeshi wakho. Ngaloo ndlela, ungafumana ikhefu lezonyango olifunayo okanye isiqabu emsebenzini.
Ziziphi iingenelo ezifumanekayo emsebenzini?
Indawo yokusebenza inokubonelela ngezibonelelo ezifanelekileyo zokunceda umqeshwa onesifo sengqondo, esifana nokudakumba, enze imisebenzi yakhe ngokufanelekileyo. Ungathetha nesebe lezabasebenzi (HR) okanye umphathi wombutho wakho ngale nto. Nazi ezinye zemizekelo:
- Ucwangciso oluguquguqukayo: Ukutshintsha iiyure zokusebenza, ukusebenza ixesha elingesosigxina.
- Sebenza ekhaya: Ukuvumela abantu ukuba basebenzele ekhaya nanini na xa kunokwenzeka.
- Ixesha lokuphumla: Likuvumela ukuba uphumle njengoko kufuneka, ngaphandle kokubotshelelwa kwishedyuli ebekiweyo.
- Ulwahlulo lomsebenzi: Endaweni yokunika umsebenzi omkhulu ngaxeshanye, wahlule ube ziinxalenye ezincinci.
- Nciphisa iziphazamiso ezingeyomfuneko: Nceda ukunciphisa iziphazamiso (umz., bonelela ngendawo ezolileyo, sebenzisa ii-headphones ezicima ingxolo).
- Ikhefu lempilo yengqondo: Vumela ikhefu lokugula lisetyenziselwe imiba yempilo yengqondo.
Khumbula, ukucela uncedo akubonisi ubuthathaka. Linyathelo elinamandla olithathayo ukuze uzikhathalele.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokudakumba, kodwa sisifo sokwenyani esifuna unyango.
- Ukuba ufumana iimpawu zokudakumba, musa ukubandezeleka wedwa, kodwa bonana nogqirha othembekileyo. Ngonyango olufanelekileyo, le meko inokulawulwa kakuhle.
- Xa uxinzelelo lunzima, lunokuthathwa njengemeko yokukhubazeka ekuthintelayo ukuba uqhubeke nomsebenzi wakho.
- Ukuba impilo yakho yengqondo ichaphazela umsebenzi wakho, ungoyiki ukuthetha ngeendawo zokuhlala kunye nezibonelelo ezikhoyo emsebenzini wakho, ngoncedo lukagqirha wakho.
- Awuwedwa. Ukufumana uncedo luphawu lokuba unamandla.
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