Ingabe ngezinye izikhathi uzizwa sengathi udlala imidlalo eminingi ngesikhathi esisodwa? Ungenza izinto ezimbili noma ezintathu kahle, kodwa uma wengeza ezinye, konke kuyawa? Uma une-ADHD yomuntu omdala (isifo sokuntuleka kokunaka okungapheli), ungase ujwayelene nalo muzwa. Uma sihlala sicindezelwa umsebenzi, isikole, nemisebenzi yasekhaya, siyakhathala ngokwengqondo. Lokhu sikubiza ngokuthi 'ukukhathala'. Lesi simo singaba sibi kakhulu, ikakhulukazi uma i-ADHD ingelashwa kahle .
Kuyini ngempela 'ukusha'?
Kalula nje, ukukhathala ngokomzimba, ngokwengqondo nangokomzwelo okubangelwa ukucindezeleka okweqile nokuqhubekayo. Lokhu kungathinta impilo yakho yasekhaya, umsebenzi, ngisho nobudlelwano nabantu.
Cabanga ukuthi lokhu kuzwakala kanjani:
- Ukulahlekelwa isithakazelo ezintweni: Izinto owawuzijabulela, ngisho nezinto ozithandayo , azikulethi injabulo. Ulahlekelwa isithakazelo sokuzenza.
- Ukubona abanye njengezitha: Ngisho noma ubheka abangani bakho nozakwenu abakusizayo ehhovisi lakho, ucabanga ukuthi, "Laba bantu banginika umsebenzi owengeziwe okufanele ngiwenze." Uqala ukubabona njengezitha.
- Ukuyeka konke: Uthola umuzwa wokuthi, "Angikwazi ukwenza noma yini yalokhu." Ngakho uqala ukuzihlukanisa kancane kancane nomphakathi nomsebenzi.
Lokhu akukhona ukukhathala nje kuphela. Lokhu ukukhathala kwengqondo okujulile. Ingqondo yakho ithi, "Sekwanele, angisakwazi ukukubekezelela."
Kungani umuntu one-ADHD enamathuba amaningi okukhathala?
Umuntu one-ADHD usengozini enkulu yokuthola lesi simo sokukhathala. Kunezizathu eziningana zalokhu. Izici eziyinhloko ze-ADHD, njengokungakwazi ukuhlela umsebenzi, ubunzima bokugcina ukunaka, kanye nokungakwazi ukuphatha isikhathi, kunomthelela ngqo kulokhu kukhathala.
Njengoba abantu abane-ADHD besho, "Kufanele sisebenze kanzima kakhulu ukuze senze izinto ezivamile ezenziwa abanye abantu ngaphandle komzamo."
Cabanga ngale ndlela. Ugibela ibhayisikili lokuzivocavoca ejimini. Ngenkathi wonke umuntu eligibela ngesivinini esijwayelekile, kufanele uhambe ngokushesha ngangokunokwenzeka, uzikhandle ukuze uqhubeke. Inhliziyo yakho ishaya ngamandla, futhi awukwazi ukuhamba ngokushesha. Kodwa yize usebenza kanzima, usasele ngemuva kwawo wonke umuntu. Ukuphila ne-ADHD kufana nalokho.
Ngaphezu kwalokho, ezinye izici ezithile ze -ADHD nazo ziyakuthinta lokhu.
"Kulabo abane-ADHD"Kuvela isimo esibizwa ngokuthi 'i-hyperfocus'," kuchaza abanye. "Okusho ukuthi, ugxila kakhulu entweni eyodwa, bese uhlala ubambelele kuyo amahora amaningi, ngisho nezinsuku. Phakathi nalesi sikhathi, uyakhohlwa ukudla, ukulala, ngisho nokuzinakekela. Ngakho-ke lapho umzimba nengqondo yakho kungakutholi ukuphumula abakudingayo, ukhathala ngokushesha."
Wazi kanjani ukuthi une-'Burnout'?
Bheka ukuthi unazo yini lezi zimpawu. Lezi yizimpawu ezivamile zokutubeka ezihambisana ne-ADHD.
| Isibonakaliso | Kuzwakala kanjani lokho? |
|---|---|
| Ukuntuleka kwesisusa | Uma ubuthanda ukuzivocavoca nsuku zonke, cishe ngeke uzizwe sengathi ungakwenza manje. Uma ubukujabulela ukudlala nezingane zakho, cishe usukwenza kancane kancane manje. |
| Ukukhathala okungapheli (Ukukhathala) | Kungakhathaliseki ukuthi uthola ukuphumula okungakanani, kungakhathaliseki ukuthi ulala kangakanani, umzimba wakho usakhathele. Kuhlala kukhathaza kakhulu. |
| Ukusebenza Okubi | Angikwazi ukugxila emsebenzini engiwenzayo. Kungakhathaliseki ukuthi umsebenzi ubaluleke kangakanani, kuzwakala sengathi kunzima kakhulu ukuwenza. |
| Ubuhlungu bomzimba (Ubuhlungu) | Ukucindezeleka kungabangela ubuhlungu obungokomzimba, njengobuhlungu besisu kanye nekhanda elibuhlungu. |
| Ukucasuka | Uthukuthela ngezinto ezincane kakhulu. Uthethisa ingane yakho uma ichitha ubisi. Uma umyeni/umkakho ekhohlwa ukuletha okuthile esitolo, kuzoba nempi enkulu. |
| Imizwa Ehluphayo | Bayaqhela kwabanye. Abamomotheki. Abanye abantu bayakhala futhi bazizwe bedabukile ngisho nangezinto ezincane kakhulu. |
| Ukungabi nathemba/Ukuphelelwa yithemba | Awukwazi ukucabanga kahle nganoma yini. Konke kubonakala kungalungile. Ukhungathekile kakhulu ngendawo (emsebenzini, ekhaya) ebangele ukukhathala kwakho. |
Cishe ama-70% abantu abadala abane-ADHD banezinye izinkinga zempilo yengqondo , njengokukhathazeka noma ukucindezeleka. Lezi zinkinga zinciphisa kakhulu ikhono lokululama ekukhathaleni.
Uma unesinye isimo sezokwelapha njenge-Diabetes Mellitus, lokhu kucindezeleka nokukhathala kungenza kube nzima ukulawula leso simo. Ngakho-ke ungabona ukuthi lokhu kuwumjikelezo wokwehla, akunjalo?
Uphuma kanjani kulesi simo sokukhathala?
Ukuze uqede lo mjikelezo wokukhathala futhi ubuyele endleleni efanele, into yokuqala okudingeka uyenze ukuvuma ukuthi, "Yebo, ngikhathele ngokwengqondo." Uma abangani bakho nomndeni wakho bethi, "Awubonakali uphilile," ungakuthathi njengokugxekwa. Kuyinto oyenza ngothando. Qaphela ukukhathala bese ucela usizo kumeluleki wezempilo yengqondo noma kudokotela wakho .
Ngaphezu kwalokho, ungenza lezi zinto:
Yazi imingcele yakho.
Abanye abantu bacabanga ukuthi bangabelana ngokudla kuze kube yilapho sekugcwele epuletini bese bekudla konke. Kodwa empilweni yangempela, akunjalo. Udinga ukulinganisela okulindele nalokho ongakwenza ngempela. Ngezinye izikhathi, ukwelashwa kungakusiza uqonde imikhawulo yakho.
Beka umsebenzi phambili.
"Ungazami ukuphakamisa amabhola ayi-12 ngesikhathi esisodwa," kusho odokotela. "Khetha amabhola ayi-6 okwazi kahle kuwo. Beka amanye ayi-6 eceleni." Abantu abane-ADHD banenkinga yokubeka imisebenzi phambili. Bacabanga ukuthi, "Lokhu kudinga ukwenziwa manje" noma "Lokhu kungahlehliswa kuze kube kusasa." Inkinga iwukuthi, kukhona omunye umsebenzi ophuthumayo ozayo kusasa. Bese umsebenzi unqwabelana.
Jwayela ukuthi 'cha'.
Abantu abaningi abane-ADHD bangabantu abajabulisa abantu. Ngakho-ke kunzima ukuthi 'cha'. Bathatha umsebenzi omningi kunalowo abangakwazi ukuwuthwala. Jwayela ukuthi 'cha'. Ungazizwa unecala ngakho. Abantu empilweni yakho badinga ukuqonda izinqumo ozenzayo, becabanga ngempilo yakho.
Phumula kahle.
Ungazizwa unecala ngokuthatha ikhefu. Abantu abane-ADHD batshelwe impilo yabo yonke ukuthi, "Awusebenzi kanzima ngokwanele." Ngakho-ke bayazikhandla ngangokunokwenzeka. Uma bethatha ikhefu, bazizwa sengathi "Ngiyivila." Ngoba igama elithi "vila" lisetshenziswe njengesikhali kubo.
Lawula isimo sakho se-ADHD
Uma ukuthola kunzima ukulawula izimpawu zakho ze-ADHD, qiniseka ukuthi ukhuluma nodokotela wakho. Ungase udinge usizo lokulungisa imithi yakho, noma ukufunda izindlela ezintsha zokuphatha isikhathi sakho nokwenza izinto. Lokhu kungakusiza ukuthi udlule osukwini lwakho ngezithiyo ezimbalwa kanye nokuzethemba okwengeziwe.
"Uma udinga usizo, cela usizo. Kungaba ukucela usizo ngomsebenzi wasekhaya, noma kungaba ukubona udokotela ukuze akunike iseluleko. Yiba nomusa kuwe. Ziphathe ngendlela efanayo obungaphatha ngayo umuntu omthandayo ukube ubekulesi simo."
Umlayezo Wokuya Nawe Ekhaya
- Ukutubeka komzimba kuyisimo esivamile kakhulu nesibucayi kubantu abadala abane-ADHD.
- Ukukhathala okungapheli, ukungabi nandaba nanoma yini, kanye nokuthukuthela ngezinto ezincane kuyizimpawu eziyinhloko zalesi simo.
- Uma unalezi zimpawu, ungalokothi unqikaze ukuzivuma bese ubona udokotela wakho ukuze akusize ngochwepheshe.
- Kubaluleke kakhulu ukwazi imingcele yakho, ukubeka phambili imisebenzi yakho, nokujwayela ukuthi 'cha' uma kudingeka.
- Ukuphumula akusikho ubuvila, kubalulekile empilweni yakho yengqondo.
- Ukuphatha isimo sakho se-ADHD ngendlela efanele kungenye yezinyathelo ezinhle kakhulu zokuvimbela ukukhathala.
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