Uma uphila ne-ADHD ( Attention-Deficit/Hyperactivity Disorder ), cishe uyazi ukuthi kungaba nzima kangakanani ukugcina ingqondo yakho igxile. Uqala ngomsebenzi owodwa, bese kuba nomunye. Ukuzizwa udidekile, ukhohlwa izinto njalo, kanye nokungahlaliseki kuyizimpawu ezivamile zalesi simo. Kodwa ungakhathazeki, lokhu akuyona inkinga nje kuwe. Kunezindlela eziningi zokukusiza ukuphatha lesi simo, wandise ukugxila kwakho, futhi uphile impilo ephumelelayo. Ake sixoxe ngazo namuhla.
Yiziphi izindlela zokwelapha i-ADHD?
I-ADHD yisifo sobuchopho. Akukho ukwelashwa okukodwa kwaso. Ngokuvamile iphathwa ngenhlanganisela yemithi, imfundo kanye nokwelulekwa. Udokotela wakho uzonquma inkambo engcono kakhulu okufanele uyenze.
Futhi, ungathuthukisa ukugxila kwakho ngokufaka imikhuba elula nenempilo endleleni yakho yokuphila. Ake sibheke ukuthi iyini. Zama ezimbalwa zalezi zindlela futhi uzobona ukuthi yini ekusebenzela kahle kakhulu.
Ake sijwayelane nokuhleleka.
Kunzima ukuhlala ugxile uma une-ADHD. Ingqondo yakho iyagijima, futhi ngezinye izikhathi ivele iphele. Kodwa kunezindlela ezilula ezingakusiza ukuthi ugcine imicabango yakho ihlelekile.
Cabanga ukuthi usuku lwakho beluyoba lula kangakanani ukube ububhala phansi konke okudingeka ukwenze ekuseni ndawana thize. Ubungeke ukhohlwe kalula, akunjalo?
Izinto ezinjengalezi zizokusiza:
| Ithuluzi | Indlela yokusebenzisa kanye nezinzuzo |
|---|---|
| Izinhlelo Zokusebenza Zenhlangano | Lezi zinhlelo zokusebenza efonini yakho zikuvumela ukuthi udale uhlu lwezinto okufanele zenziwe futhi usethe izikhumbuzi. |
| Izexwayiso Zefoni | Setha izexwayiso efonini yakho ukuze zikukhumbuze ngemisebenzi ebalulekile, izikhathi zemithi, noma imihlangano. |
| Uhlelo lwephepha noma ikhalenda | Abanye abantu bakhetha ukubhala ngesandla kunokubhala ngedijithali. Yiba nohlelo oluncane lokubhala phansi imisebenzi yakho yansuku zonke neyeviki. |
| Ibhodi elimhlophe ekhaya | Beka ibhodi elimhlophe lapho wonke umuntu endlini angalibona khona bese ubhala phansi izinto ezifana nemisebenzi yasekhaya okufanele yenziwe nezinto okufanele zilethwe. |
| Isibali sikhathi | Beka eceleni isikhathi esithile somsebenzi. Isibonelo, sebenza imizuzu engama-25 ilandelana, bese uthatha ikhefu lemizuzu emi-5. Sebenzisa isibali sikhathi salokhu. |
Ukuzivocavoca umzimba kuyimithi emihle kakhulu.
Ukuzivocavoca kungasiza ekunciphiseni izimpawu ze-ADHD. Kusebenza kanjani? Uma uzivocavoca, amakhemikhali obuchopho bakho afana ne-dopamine ne-serotonin ayanda. Lawa afana 'nama-hormone enjabulo' enza ubuchopho bakho buzizwe bujabule, bugxile, futhi buqaphile. Lokhu kukusiza ukuthi uhlale ugxile futhi uqaphile. Akukhona lokho kuphela, ukuzivocavoca kuthuthukisa nemizwa yakho kanye nenkumbulo.
Hlobo luni lokuzivocavoca oluhle?
Ngempela, noma yimuphi umsebenzi womzimba muhle.
- Ezemidlalo zeqembu
- Ukugijima
- Ukuhamba ngezinyawo
Ngisho noma ungenazo lezi zinto, ukuhamba nje ngokushesha imizuzu engama-30 ngosuku kungasiza. Into ebalulekile ukukhetha into oyithandayo futhi ongayenza njalo. Ucwaningo lukhombisile ukuthi ukuphuma ngaphandle nokuzivocavoca endaweni yemvelo kunezinzuzo ezengeziwe. Kungasiza futhi ekunciphiseni izimpawu ze-ADHD.
Ukudla neziphuzo kungenza umehluko omkhulu
Ukudla okunempilo kungasiza ekunciphiseni ezinye zezimpawu zakho ze-ADHD. Lokho okudlayo nalokho ongakudli kubaluleke ngendlela efanayo.
- Izinto okufanele uzigweme:Zama ukugwema ukudla okunoshukela, iziphuzo ezinoshukela, kanye nokudla okunedayi ebomvu. Lokhu kungenza izimpawu zakho zibe zimbi kakhulu.
- Okumele ukudle: Yidla ukudla okunempilo okucebile ngezithelo, imifino, okusanhlamvu okuphelele, inyama engenamafutha amaningi kanye namafutha angagcwele.
Ikakhulukazi engeza ukudla okwengeziwe okuqukethe ama-omega-3 fatty acids . Lokhu kutholakala ezinhlanzini ezifana ne-salmon, i-tuna, ama-sardine, i-mackerel, kanye nama-oyster afana ne-shellfish. Zama ukudla lolu hlobo lwenhlanzi okungenani kabili ngesonto.
Beka phambili ukudla okuphekiwe ekhaya kunokudla okuthengwe esitolo. Ngaleyo ndlela, ungalawula ushukela, uwoyela, nosawoti, futhi wenze ukudla ngezithako ezintsha.
Futhi, phuza amanzi amaningi. Ukuphelelwa amanzi emzimbeni, okusho ukungaphuzi amanzi anele, kungenza izimpawu ze-ADHD zibe zimbi kakhulu. Iziphuzo ezinoshukela kanye ne-caffeine, ikakhulukazi iziphuzo zamandla, zingakuqeda amanzi emzimbeni nakakhulu. Zingaphazamisa nokulala kwakho ebusuku.
Inani lokulala kahle
Abantu abaningi abane-ADHD banenkinga yokulala ebusuku nokuhlala belele. Uma ukhathele futhi ungenaso isikhathi sokulala, izimpawu ze-ADHD zingaba zimbi kakhulu. Uma unenkinga yokulala kahle ebusuku, zama lezi zinto:
- Zijwayeze ukulala ngesikhathi esifanayo nsuku zonke.
- Gwema ukuphuza iziphuzo ezine-caffeine njengekhofi netiye ntambama nakusihlwa.
- Yenza igumbi lakho lokulala libe mnyama.
- Zama amasu okuphumula.
- Sebenzisa umbhede kuphela uma ulala futhi wenza ucansi. Ungenzi izinto ezifana nomsebenzi noma uhlole ifoni yakho embhedeni.
Amasu okucabanga kanye ne-CBT
Amasu okuzola ingqondo njengokuzindla angakhulisa ukugxila kwakho futhi anciphise ukucindezeleka nokukhathazeka.
Ukuzindla
Ukuzindla kufana nokuzivocavoca kokucabanga. Okudingeka ukwenze nje ukugxila ekuphefumuleni kwakho njengoba kungena futhi kuphuma. Uma wenza lokhu, ingqondo yakho iyayeka ukuzulazula. Uma ukwenza lokhu kube umkhuba wansuku zonke, uzokwandisa kancane kancane isikhathi ongagxila kuso entweni eyodwa.
I-Yoga kanye Nemisebenzi Yokucabanga
Izinto ezifana ne-yoga kanye ne-Tai Chi zingakusiza ukuthi uzole ingqondo yakho futhi ugxilise ukunaka kwakho. Funda izivivinyo zokuphefumula okujulile. Ungazisebenzisela noma nini lapho uzizwa ucindezelekile noma ukhathazekile.
Ukwelashwa Kokuziphatha Kokuqonda (i-CBT)
Lolu uhlobo olukhethekile lokwelulekwa. Ucwaningo lukhombisile ukuthi i-CBT ingathuthukisa ukunaka nezinye izimpawu eziyinhloko kubantu abane-ADHD. Kalula nje, ikufundisa ukubona nokushintsha amaphethini okucabanga nokuziphatha okungakusizi. Ngalokhu, ungafunda izindlela ezintsha zokuphatha izimpawu zakho futhi uqaphele kakhudlwana. Kubalulekile ukufuna iseluleko sochwepheshe ofanelekayo noma udokotela wakho ngalokhu.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD akuyona iphutha lakho, yisimo sobuchopho esingalawuleka. Ngakho-ke ungakhathazeki ngaso.
- Kanye nokwelashwa, izinguquko ezilula ozenzayo endleleni yakho yokuphila zingaba nomthelela omkhulu.
- Ukuzivocavoca njalo, ukuzivocavoca nsuku zonke, ukudla okunempilo, kanye nokulala kahle kuyizinto ezine ezibaluleke kakhulu ekuphathweni kwe-ADHD.
- Uma ubhekene nobunzima bokubhekana nalezi zinto wedwa, ungesabi ukucela usizo. Khuluma nodokotela wakho noma umeluleki wezempilo yengqondo ngalokhu.
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