Uyakhumbula nezinye izinto eziyishumi ngenkathi wenza into eyodwa? Ingabe ingqondo yakho iyazulazula uma ufunda incwadi noma ubukele i-movie? Lokhu kuyinto evamile kubantu abane-ADHD ( Attention-Deficit/Hyperactivity Disorder ). Imithi kanye nokwelashwa kusebenza kahle kakhulu kulokhu. Kodwa akuzona zodwa izinketho onazo. Ucwaningo olusha manje lubonisa ukuthi ukuzindla ngokucabanga kungaba yindlela enhle yokuzola ingqondo yakho nokuthuthukisa ukugxila kwakho.
Izifundo zibonisa ukuthi abantu abadala abangaphezu kwengxenye yesithathu abane-ADHD basebenzisa le ndlela, futhi cishe abangu-40% babo babika imiphumela emihle kakhulu. Ngokungafani nezinye izindlela zokwelapha, ukuzindla ngokuzindla akudingi incwadi kadokotela noma ukuvakashela udokotela. Ungakwenza lokhu uhleli esihlalweni, uhamba, noma ngisho nase-yoga.
Lokhu kusiza kanjani nge-ADHD?
Cabanga nje ngale ndlela. Uma umsipha emzimbeni wethu ubuthakathaka, siyawusebenzisa ukuze siwuqinise, akunjalo? Umqondo ofanayo usebenza nasebuchosheni bethu.
Ukuzindla ngokuqaphela kuyindlela yokuzijwayeza ukuqaphela okuqinisa ikhono lakho lokulawula ukunaka kwakho . Kukufundisa ukuzibuka nokugxila kokuthile. Uma ingqondo yakho izulazula, ikuqeqeshela ukuyibuyisela esikhathini samanje. Kukusiza futhi ukuba uqaphele kakhulu imizwa yakho, okungakusiza ukulawula izifiso zakho.
Ngokwesayensi, ukuzindla kukholakala ukuthi kuqinisa i-prefrontal cortex, ingxenye yobuchopho bethu ephethe kakhulu ukulawula ukunaka kwethu, ukuhlela, kanye nokuziphatha okungenangqondo. Akukhona lokho kuphela, ukuzindla kusiza futhi ukwandisa amazinga e-neurotransmitter ebizwa ngokuthi i-dopamine, eyaziwa ngokuthi iphansi ebuchosheni babantu abane-ADHD.
Khumbula, lokhu kufana nokuqeqeshwa kobuchopho. Awukwazi ukulindela imiphumela ngobusuku obubodwa. Isihluthulelo ukuzijwayeza kancane kancane nangesineke.
Usizo oluvela ku-yoga
Ucwaningo lukhombisile ukuthi i-yoga ingasiza ekulawuleni izimpawu ze-ADHD. Kodwa-ke, ucwaningo oluningi ngalokhu lwenziwe ezinganeni. Njengokuzindla, i-yoga nayo inyusa amazinga e-dopamine kanyeKuqinisa i -prefrontal cortex . Ucwaningo olulodwa luthole ukuthi izingane ezenza i-yoga imizuzu engama-20, izinsuku ezimbili ngesonto, amasonto ayi-8 zazinamamaki athuthukisiwe ezivivinyweni ezilinganisa ukunaka.
Yiziphi ezinye izinzuzo ezikhona ngaphandle kwe-ADHD?
Ngaphezu kokunciphisa izimpawu ze-ADHD, lezi zindlela zokuzola zinezinye izinzuzo eziningana.
| Inzuzo | Kwenzeka kanjani lokho? |
|---|---|
| Ukuzethemba okwandisiwe | Abantu abane-ADHD bavame ukuzisola ngoba banenkinga yokuqeda imisebenzi ngesikhathi nokukhumbula izinto. Bavame ukuba nemicabango efana nokuthi, "Angikwazi ukwenza lutho." Ukuzindla kuyithuluzi elihle lokuthulisa leli zwi eligxekayo ekhanda lakho. |
| Ukunciphisa ukucindezeleka | Uma sizizwa singenamandla futhi singalawuleki, ama-hormone okucindezeleka emzimbeni wethu ayanda. Abantu abazindla njalo bathole ukuthi banamazinga aphansi ama-hormone okucindezeleka ngisho nangalezi zikhathi. |
| Kusiza ekunciphiseni isisindo somzimba | Umkhuba wokuzindla ngokuqaphela ungakusiza ukuthi uqaphele kakhulu konke okwenzayo, ikakhulukazi lokho okudlayo. Lokhu kungakusiza ukuthi ulawule ukudla kwakho ngokweqile futhi kukusize ngisho nokwehlisa isisindo. |
Amanye amathiphu awusizo okuzindla kumuntu one-ADHD
"Kulula ukukusho kunokukwenza," ungase ucabange. Ukuhlala uthule futhi ugxile lapho une-ADHD kungaba yinselele. Kodwa ungakhathazeki. Nazi ezinye izeluleko ezisebenzayo ezingakusiza.
Kodwa ngaphambi kokuba uqale lezi zinto, kubalulekile ukukhuluma nodokotela wakho ngesimo sakho se-ADHD . Kuwukuhlakanipha ukuxoxa naye ngokuthi lezi zindlela zikufanelekela kanjani nokuthi zisebenza kanjani nemithi oyiphuzayo.
- Uma ingqondo yakho izulazula: Ingabe unemicabango egijima engqondweni yakho? Cabanga ngesibhakabhaka esihle esiluhlaza okwesibhakabhaka. Leso sibhakabhaka siwukuqaphela kwakho. Amafu amhlophe antanta kuso yimicabango yakho. Zama ukubheka izikhala eziphakathi kwalawo mafu, okungukuthi, isibhakabhaka esiluhlaza okwesibhakabhaka. Khona-ke ingqondo yakho izobuyela endaweni eyodwa.
- Uma ukuthola kunzima ukuhlala endaweni eyodwa: Akunankinga. Ukuzindla ngokuhamba ngezinyawo kuhle njengokuzindla uhleli phansi. Uma uphazamiseka ngenkathi uhamba, buyisela kancane kancane ukunaka kwakho ekuzizweni kwezinyawo zakho zishaya phansi.
- Usizo lokwenza lokhu kube umkhuba: Ungadinga usizo oluncane lokwenza lokhu kube umkhuba wansuku zonke. Setha isikhumbuzi efonini yakho, noma usiphawule ekhalendeni lakho ngesikhathi esifanayo nsuku zonke.
- Joyina umngane: Ukuya ejimini nomngane kulula kunokuya wedwa, futhi ukuba nomngane ozokuzindla noma ukwenza i-yoga kuyindlela enhle yokuqhubeka.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD akuyona nje inkinga yokunaka, ithinta nemizwa yakho kanye nokuziphatha okungenangqondo.
- Ukuzindla kanye ne-yoga akuthathi indawo yokwelashwa udokotela wakho akunikeza kona, kodwa kuyizindlela ezimbili ezinhle kakhulu neziwusizo zokunezela kukho.
- Lezi zindlela ziqeqesha izingxenye zobuchopho bakho ezilawula ukunaka futhi zisize ekudaleni izinguquko zamakhemikhali njenge -dopamine .
- Qala ngemizuzu emi-5 ngosuku. Ungazishayi. Into ebaluleke kakhulu ukuqhubeka.
- Ungakhohlwa ukukhuluma nodokotela wakho ngaphambi kokuqala noma yini entsha, ikakhulukazi uma uthola ezinye izindlela zokwelapha.
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