Ingabe une-ADHD? Ukuzivocavoca kungenza umehluko omkhulu! (Ukuzivocavoca kwe-ADHD)

Ingabe nawe unenkinga yokuhlala uthule futhi wenze umsebenzi? Ingabe uzithola ugijima uzulazula futhi ungakwazi ukugxila? Ingabe uzithola uphazanyiswa ngokushesha ngisho nezinto ezincane kakhulu? Uma wena noma ingane yakho nine-ADHD (Attention Deficit Hyperactivity Disorder), lezi mhlawumbe ziyizinto ezijwayelekile kakhulu kuwe. Abantu abaningi bacabanga ukuthi ukuzivocavoca kungokwenzelwe ukuba nesimo somzimba nokunciphisa isisindo kuphela. Kodwa bewazi ukuthi ukuzivocavoca, uma kwenziwe kahle, kungaba nomthelela ofanayo ebuchosheni bakho njengemithi enqunyiwe yokulawula izimpawu ze-ADHD? Ake sixoxe ngalokho namuhla.

Ukuzivocavoca kusiza kanjani ngempela nge-ADHD?

Kalula nje, ukuzivocavoca akusikho nje ukuvivinya umzimba kwemizimba yethu, kodwa futhi nobuchopho bethu. Uma sizivocavoca, ubuchopho bethu bukhipha amakhemikhali akhethekile abizwa ngokuthi ama-neurotransmitters. I-Dopamine ingenye yalezi ezibaluleke kakhulu. I-Dopamine yiyona esisiza sigxile, sicabange kahle, futhi sihlale sishukumisekile. Abantu abane-ADHD bavame ukuba namazinga aphansi ale khemikhali ebuchosheni babo.

Uma uzivocavoca, amazinga e-dopamine ebuchosheni ayanda ngokwemvelo. Kufana nalokho okwenzekayo uma uphuza imithi yakho ye-ADHD. Ngemva kweseshini eyodwa nje yokuzivocavoca, ungagxila emisebenzini yengqondo, uzizwe uqaphile kakhudlwana, ube nomuzwa omusha wamandla, futhi uzizwe ucindezeleke kancane.

Ukuzivocavoca umzimba kungabazuzisa abantu abadala abane-ADHD ngokuthi:

• Ukucindezeleka nokukhathazeka kuyancipha.
• Kuyasiza ukulawula izifiso nokunciphisa ukuziphatha okuphoqelelayo.
• Inkumbulo yokusebenza iyathuthuka.
• Umsebenzi wokuphatha, amakhono adingekayo ekuhleleni, ekuhleleni nasekukhumbuleni imininingwane, uyathuthuka.
• Kwandisa amazinga eprotheni ebizwa ngokuthi i-Brain-Derived Neurotrophic Factor, ehilelekile ekufundeni nasekukhumbuleni. Abantu abane-ADHD nabo banamazinga aphansi ale protheni.

Kufanele ngizivocavoce ngamandla angakanani?

Ukuzivocavoca okukhethayo kufanele kube okunamandla aphakathi nendawo. Lokhu kusho ukuthi ngenkathi uvivinya umzimba:

• Isilinganiso senhliziyo yakho kufanele sikhuphuke.
• Udinga ukuphefumula ngokushesha nangokujulile kunokujwayelekile.
• Udinga ukujuluka.
• Imisipha yakho kufanele izwakale ikhathele.

Uma ungaqiniseki ngalokhu, khuluma nodokotela wakho . Angase akuncome ukuthi usebenzise umshini wokuqapha izinga lokushaya kwenhliziyo.

Yiziphi izinhlobo zokuzivocavoca ezingcono kakhulu ze-ADHD?

Kulungile, pho yiziphi izivivinyo ezinhle kakhulu esingazenza? Kunezinketho eziningana.

Ukuzivocavoca nge-aerobic

Lokhu kubhekisela kunoma yikuphi ukuvivinya umzimba okwenyusa izinga lokushaya kwenhliziyo yakho. Lokhu kuhlanganisa ukugijima, ukuhamba ngokushesha, ukugibela ibhayisikili, nokubhukuda. Umgomo uwukukhulisa izinga lokushaya kwenhliziyo yakho nokugcina lelo zinga cishe imizuzu engama-30 kuya kwengama-40. Ukuvivinya umzimba nge-aerobic kwakha izindlela ezintsha ze-neural ebuchosheni bakho futhi kugcwalise ngamakhemikhali akusiza ukuthi ugxile.

Ungakwenza lokhu ngaphakathi noma ngaphandle. Kodwa uma kungenzeka, kwenze ngaphandle . Ucwaningo luye lwabonisa ukuthi ukuzivocavoca emvelweni kunganikeza impumuzo engcono kakhulu ezimpawini ze-ADHD.

Ukuzivocavoca Okuyinkimbinkimbi

Ochwepheshe bathi uma ukuzivocavoca okwenzayo kuyinkimbinkimbi, kulapho kuba ngcono khona ebuchosheni.

• Ubuciko bokulwa: Imidlalo efana nekarate, i-taekwondo, ne-judo ixhumanisa ingqondo nomzimba wakho. Iphinde inikeze ukuqeqeshwa okukhulu kokuzithiba. Lokhu kuthuthukisa izinto eziningi, okuhlanganisa ukugxila, ibhalansi, inkumbulo, kanye namakhono okunyakaza okuhle.
• Ezinye izivivinyo eziyinkimbinkimbi: Uma ungathandi ubuciko bokulwa, ungazama izinto ezifana nokukhuphuka amatshe, umdanso, i-gymnastics, noma i-yoga. Lokhu kunikeza inselele enhle emzimbeni kanye nengqondo.

Ezemidlalo Zeqembu

Ukujoyina umdlalo weqembu, njenge-softball noma ibhola likanobhutshuzwayo, kungaba yindlela enhle yokuzigcina umatasa izinsuku ezimbalwa ngesonto. Ngaphezu kwezinzuzo zokuvivinya umzimba, uthola neqembu lomphakathi elizokukhuthaza. Ukusebenza njengeqembu kuthuthukisa amakhono akho okuxhumana, kukufundisa ukucabanga ngezenzo zakho, futhi kukufundisa ukuhlela kusenesikhathi.

Uqhubeka kanjani nokwenza lokhu kube umkhuba?

Njengemithi, ukuvivinya umzimba kusiza kuphela nge-ADHD uma uqhubeka nokwenza. Kodwa umuntu onenkinga yokuhlala egxile angaqhubeka kanjani nokwenza? Nazi amathiphu ambalwa:

• Yenza izinto ezahlukene: Esikhundleni sokwenza into efanayo nsuku zonke, shintsha indlela yakho yokuzivocavoca. Uma ugijima namuhla, hamba uyobhukuda kusasa. Yenza i-yoga ngosuku olulandelayo. Ngaleyo ndlela ngeke udinwe.
• Thola umlingani:Uma uzivocavoca nomngane, uba nomdlandla wokuqhubeka.
• Ukuzivocavoca ekuseni: Uma kungenzeka, vivinya umzimba ekuseni ngaphambi kokuthatha imithi yakho yansuku zonke. Lokhu kuzokuvumela ukuthi usebenzise ngokugcwele amakhemikhali engeziwe akhiqizwa ngumzimba wakho.

Ingabe ezemidlalo zilungele ingane ene-ADHD?

Ukuthi ingane ene-ADHD kufanele ihileleke noma cha kwezemidlalo kungaba umbuzo omkhulu kubazali. Kodwa ochwepheshe abaningi bayavuma ukuthi kuyisinqumo esihle ngenxa yezinzuzo zemidlalo. Kodwa kunezinselele kanye nezinzuzo.

Ingabe zikhona izingozi ezikhethekile?

Njengabazali, kudingeka niqaphele kakhulu ngezinkinga zokuxhuzula. Ucwaningo lubonise ukuthi abadlali abane-ADHD banamathuba amaningi okuthola izinkinga zokuxhuzula kunabanye futhi kuthatha isikhathi eside ukululama. Lokhu kubaluleke kakhulu ukukukhumbula uma ingane yakho idlala umdlalo onomthelela omkhulu njengebhola/ibhola. Uma kukhona ukulimala ekhanda, yiyise e -ETU (Emergency Treatment Unit) ngokushesha ukuze uthole iseluleko sezokwelapha.

Akukho ucwaningo oluqondile mayelana nokuthi yimuphi umdlalo ongcono kakhulu. Ngezinye izikhathi umdlalo ngamunye ungaba ngcono enganeni. Kodwa-ke izinzuzo zomphakathi zemidlalo yeqembu ziyalahleka. Into engcono kakhulu ukuvumela ingane ikhethe umdlalo ewuthandayo futhi eyijabulelayo.