Uma uthatha imithi udokotela wakho ayinikezayo yesifo sokuntuleka kokunaka (ADHD), izimpawu ezifana nokungakwazi ukugxilisa ingqondo kanye nokungakwazi ukugxila zingalawulwa ngezinga elithile. Kodwa ingabe ngezinye izikhathi uzizwa sengathi, "Lo muthi awanelanga, ngidinga okunye ukuhlela impilo yami"? Lokhu kungaba nzima kakhulu uma unezingane, imithwalo yakho yomsebenzi iyanda, futhi kufanele uphathe hhayi umsebenzi wakho kuphela kodwa nomsebenzi wabanye.
Kungani lokhu kwelashwa kubaluleke kangaka?
Uma kukhulunywa ngokuphatha i-ADHD yabantu abadala, indlela ephumelela kakhulu etholakalayo njengamanje ukusebenzisa inhlanganisela yemithi, ukuqeqeshwa kwamakhono, kanye nokwelulekwa/ukwelashwa . Lokhu kufana nesihlalo esinemilenze emithathu. Uma umlenze owodwa ungekho, isihlalo sizowela phansi; uma noma yikuphi kwalokhu okuthathu kulahlekile, imiphumela ingase inciphe.
Ucwaningo lubonisa ukuthi kulula kakhulu kumuntu othola indlela yokwelulekwa, njenge- Cognitive Behavioral Therapy (CBT) , kanye nemithi, ukulawula izimpawu zakhe kunomuntu ophuza imithi eyedwa.
Ngakho-ke iyini i-CBT?
Kalula nje, lena indlela yokwelapha ngokukhuluma. Igxila kakhulu ezintweni ezimbili:
1. Ukushintsha izindlela zakho zokucabanga: Abantu abaningi abane-ADHD bakhuluma kabi ngawe. Imicabango efana nokuthi "Angikwazi ukwenza lokhu," "Ngihlala ngihlehlisa izinto," kanye nokuthi "Ngivilapha" ingakunciphisa kakhulu ukuzethemba kwakho. I-CBT isebenza ngokubona lezi zindlela zokucabanga ezimbi, izishintshe, futhi ikuqeqeshe ukuthi ucabange ngendlela engokoqobo.
2. Ukushintsha indlela oziphatha ngayo: Enye yezinto eziyinhloko abantu abane-ADHD abangenazo amakhono okuhlela. Ekwelashweni kwe-CBT, ufundiswa indlela yokuhlukanisa imisebenzi emikhulu ibe yimisebenzi emincane, udale isikhathi sayo, futhi uyenze ngendlela ehlelekile. Njengoba uzijwayeza la makhono, aba umkhuba empilweni yakho.
Abantu abadala abane -ADHD basebenzisa amakhono athile okuziphatha ngendlela engeyinhle kangako kunabantu abadala abavamile. I-CBT ibasiza ukuba bafunde lawo makhono futhi bawalondoloze aze abe yimikhuba.
Ungamthola kanjani umuntu ofanele wena?
Into ebaluleke kakhulu ukuthola umuntu ofanelekayo ukukusiza kulolu hambo. Ungakwenza lokhu ngokuthi:Buza udokotela wakho womndeni (GP) noma udokotela wezifo zengqondo okwelaphayo ngalokhu bese ubacela ukuthi bakwethule kumuntu ofanele.
Kodwa khumbula, kungaba nzima kancane ukuthola umuntu ogxile kwi-CBT ye-ADHD yabantu abadala. Kodwa ungayeki. Uma usumtholile umuntu, into ebaluleke kakhulu ukuthi ungakha yini ubuhlobo obuhle naye.
"Kudingeka ube ngumuntu okwazi ukukhuluma okusenhliziyweni yakho ngaphandle kokwesaba noma ukungabaza, futhi akhulume okusenhliziyweni yakho. Ngaphandle kwalokho kuqiniseka, ukwelashwa ngeke kuphumelele."
Ezinye izinketho nezindlela zosizo
Ukuya kokwelashwa komuntu ngamunye kungase kungenzeki kuwo wonke umuntu. Kungase kubize kakhulu, noma kungase kube nzima ukuthola isikhathi. Ezimweni ezinjalo, kunezinye izinketho eziningana ongazizama.
| Uhlelo losizo | Lokhu kukunikeza yiphi inzuzo? |
|---|---|
| Ukwelashwa Kweqembu | Ungahlangana nabanye abantu abane-ADHD njengawe bese wabelana ngolwazi lwakho. Kumnandi ukwazi ukuthi "akusimina ngedwa ohlushwa yilokhu." Futhi kushibhile. |
| Ukwelashwa Komshado Nomndeni | Uma izimpawu ze-ADHD (ukungacabangi, ukwephula izithembiso, ukukhohlwa) zibangela izinkinga emshadweni wakho noma ebuhlotsheni bomndeni, kungaba usizo kakhulu ukuya kokwelulekwa nomlingani wakho noma amalungu omndeni. |
| Umqeqeshi we-ADHD | Ababona abeluleki abanelayisensi, kodwa bangakusiza ngezinto ezingokoqobo njengokuhlela isimiso sakho sansuku zonke, ukufika ngesikhathi, nokubeka imigomo. Lokhu kuyinto ongayenza ngaphezu kokwelulekwa. |
| Ukuzindla Ngokucabanga | Lokhu kusiza kakhulu ekunciphiseni ukucindezeleka, ukugxila engqondweni, kanye nokulawula imicabango emibi ngawe. Lokhu kuyisithasiselo esihle sokwelashwa kwe-CBT. |
Ukuzindla ngokuzindla ukuze kugxilwe engqondweni
Kungakhathaliseki ukuthi uphatha kahle kangakanani, ukulawula ukucindezeleka kubalulekile uma uphila ne-ADHD. Enye yezindlela ezinhle kakhulu zokwenza lokhu ukuzindla ngokucabanga .
"Kodwa akulula ngomuntu one-ADHD ukuhlala athule imizuzu engama-30 futhi agxile," ungase ucabange. Lokho kuyiqiniso. Ngakho-ke ungazama ukuzindla okufushane, okusebenzayo okwenzelwe ngqo abantu abane-ADHD. Isibonelo, into efana nokuzindla kokuhamba imizuzu emi-5 .
Ukuqaphela kumayelana nokuzijwayeza ukuqaphela imicabango yakho ngaphandle kokwahlulela. Esikhundleni sokuzibeka icala ngezinto ezinjengokuthi, "O, sengikukhohliwe lokho futhi," kukufundisa ukucabanga, "Kulungile, sengikukhohliwe lokho, kuvamile lokho, manje ngenzenjani ngokulandelayo?"
Ngokuthola umeluleki ofanele kanye nendlela yokwelapha, ungakha amakhono owadingayo ukuze uphile impilo ephumelelayo nejabulisayo, ngisho noma une-ADHD.
Umlayezo Wokuya Nawe Ekhaya
- Imiphumela emihle kakhulu ye -ADHD yabantu abadala ivela ekuhlanganisweni kwemithi, ukwelashwa, kanye nokuqeqeshwa kwamakhono .
- Ukwelashwa kokuziphatha kwengqondo (i-CBT) kuyindlela yokwelapha engakusiza ukuthi ushintshe amaphethini akho okucabanga angemahle futhi wakhe ukuzethemba.
- Uma ufuna umuntu ozobonisana naye, khuluma nodokotela wakho . Futhi, khetha umuntu ongamethemba futhi ovule isifuba kuye.
- Ngaphezu kokwelulekwa komuntu ngamunye, ungangeza izinto ezifana nokwelashwa kweqembu , abaqeqeshi be-ADHD , kanye nokuzindla ngokucabanga ohlelweni lwakho lokwelashwa.
- Nakuba ukuphila ne-ADHD kungaba yinselele, ngokusekelwa namasu afanele, ungaphumelela. Ungayeki.
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