Ukucindezeleka akufani kuwo wonke umuntu: Ake sixoxe ngokucindezeleka okungavamile

Sonke silizwile igama elithi 'Ukucindezeleka'. Uma silizwa, sicabanga ngomuntu ohlala edabukile futhi engakwazi ukujabulela noma yini. Kodwa bewazi ukuthi ngezinye izikhathi ukucindezeleka kungafika ngendlela ehlukile? Ingabe nawe uzizwa usinda futhi udangele usuku lonke, kodwa uma uthola izindaba ezinhle kumngane noma udla ukudla okumnandi, uzizwa ujabule futhi ukhululekile? Yilolo hlobo lokucindezeleka esikhuluma ngalo namuhla. Lokhu kubizwa ngokuthi 'Ukucindezeleka Okungajwayelekile'. Nakuba igama lithi 'Okungajwayelekile' (okungavamile), empeleni lesi yisimo esivamile.

Kuyini ngempela ukucindezeleka okungavamile?

Kalula nje, ukucindezeleka okungavamile kuyingxenye yokucindezeleka okukhulu noma i-Dysthymic Disorder, isifo sokucindezeleka esihlala isikhathi eside nesincane. Abantu abaningi abanalesi simo baqala ukuzwa izimpawu besebancane kakhulu, ngokuvamile besebancane.

Ukuze sikuqonde kangcono lokhu, ake siqale sibheke ukucindezeleka okuvamile/okuvamile. Ukuze udokotela ahlole ukucindezeleka okuvamile, okungenani izimpawu ezi-5 kweziyi-9 ezilandelayo kumele zibe khona:

• Ukudabuka noma ukukhathazeka cishe usuku lonke, njengazo zonke izinsuku zesonto.
• Ukungatholi injabulo ezintweni owawuzijabulela ngaphambili.
• Izinguquko ezinkulu ngokuzumayo ekudleni nasekusindweni komzimba (isisindo somzimba siyanda noma sinciphe ngo-5% phakathi nenyanga).
• Ukungalali noma ukungalali kakhulu cishe nsuku zonke zesonto.
• Ukubonakala kwabanye sengathi uhlala ungenaso isizungu, uyazulazula, noma ukhathele ngendlela engavamile.
• Ukuzizwa ungenampilo futhi ukhathele ngaso sonke isikhathi.
• Imizwa yokungabi nalutho, ukuphelelwa yithemba, noma umuzwa wecala ongadingekile.
• Ubunzima bokugxila ezintweni nokwenza izinqumo.
• Imicabango evamile ngokufa noma ukuzibulala, ukuhlela noma ukuzama.

Ukucindezeleka Okungavamile, njengoba igama lisho, kuhlukile kancane ekucindezelekeni 'okujwayelekile'. Kuhluke kakhulu kolunye uhlobo lokucindezeleka olubizwa ngokuthi 'Ukucindezeleka Okubuhlungu Kakhulu.' Ake sibheke umehluko phakathi kwalokhu okubili.

Yiziphi izimpawu ezithile zokucindezeleka okungavamile?

Isici esiyinhloko nesiphawuleka kakhulu sokucindezeleka okungenaso isimo sengqondo 'ukusabela kwemizwa' . Lokhu kusho ukuthi kungakhathaliseki ukuthi udabuke noma usinda kangakanani, uma kwenzeka okuthile okuhle kuwe (isib. uma umngane efika ukuzovakasha, uma udla ukudla okuthandayo, uma ubuka i-movie enhle), ngaleso sikhathi usizi lwakho luyanyamalala futhi uzizwe ujabule. Kodwa le njabulo ihlala isikhathi esifushane kuphela. Lapho umcimbi usuphelile, uqala ukuzwa usizi lwakudala nemizwa esindayo futhi.

Ngaphezu kwalesi sici 'sokusabela kwemizwa', udokotela angaxilonga ukucindezeleka okungavamile uma okungenani kunezimpawu ezimbili kwezilandelayo:

• Ukulala kakhulu: Ukulala amahora angaphezu kwe-10 ngosuku noma ukuzizwa ulele ngaso sonke isikhathi, ngisho nasemini.
• Ukwanda kwesifiso sokudla noma ukukhuluphala: Ukufisa kakhulu ukudla okunama-carbohydrate amaningi (irayisi, isinkwa, amaswidi), okuholela ekukhuluphaleni.
• Ukuzwela Kokwenqatshwa: Ngisho nezinto ezincane kakhulu ezishiwo abanye zingakulimaza kakhulu. Uma othile ekugxeka noma ekwenqaba, uzizwa udabukile kakhulu. Lokhu kungaholela ezinkingeni ebudlelwaneni nabantu nasemsebenzini.
• Ukukhubazeka Kwe-Leaden: Kuzwakala sengathi into esindayo, efana nomthofu, ilenga emilenzeni. Umzimba uzizwa usinda futhi ukhathele kangangokuthi akunakwenzeka ukunyakaza.

Uma ubona udokotela, bazoqala bahlole ukuthi ikhona yini enye imbangela engokomzimba yalezi zimpawu. Isibonelo, i-hypothyroidism, isimo lapho i-thyroid gland ikhiqiza khona ama-hormone amancane kakhulu, ingabangela nalezi zimpawu zokucindezeleka kanye nokukhuluphala. Bangase futhi bacele ukuhlolwa kwegazi uma kudingeka.

Yini ebangela lesi simo?

Ayikho imbangela eyodwa eqinisekile yokucindezeleka, kodwa odokotela bakholelwa ukuthi kuhlobene nendlela ubuchopho bethu obusebenza ngayo.

Kalula nje, ukucindezeleka kungenzeka lapho izifunda zobuchopho ezilawula imizwa yethu ziphazamiseka. Amangqamuzana ezinzwa ebuchosheni bethu axhumana esebenzisa amakhemikhali akhethekile abizwa ngokuthi ama-neurotransmitters . I-Serotonin ne-dopamine yizona eziyinhloko. Ukucindezeleka kwenzeka lapho la makhemikhali engalingani. Ama-antidepressant asebenza ngokulinganisa kabusha la makhemikhali nokubuyisela ukusebenza kwezifunda zobuchopho.

Ngaphezu kwalokho, kunezici eziningana ezandisa ingozi yokucindezeleka:

• Ukuba nokucindezeleka kothile emndenini (abazali, abafowabo nodadewabo).
• Ukulahlekelwa okukhulu, njengokufa komuntu omthandayo noma isehlukaniso.
• Ukungqubuzana nabanye kanye nemizwa yecala ebangelwa yilokhu.
• Ukuhlukunyezwa ngokomzimba, ngokocansi, noma ngokwengqondo okwenzeke ebuntwaneni.
• Izinguquko ezinkulu empilweni (isib. ukuthutha, ukulahlekelwa umsebenzi).
• Izifo ezimbi kakhulu ezifana nesifo sikashukela nesifo senhliziyo.
• Ukusebenzisa kabi izidakamizwa noma utshwala.

Ingabe kukhona ukwelashwa?

Yebo, impela. Ukucindezeleka Okungavamile yisimo esingelashwa futhi selapheke. Kuye ngobukhulu bezimpawu zakho, udokotela wakho uzosikisela ukwelashwa okufanele kakhulu kuwe.

Izindlela ezimbili zokwelapha zivame ukusetshenziswa ndawonye:

1. Imithi: Njengoba kushiwo ngaphambili, kunezinhlobo ezahlukene zemithi yokucindezeleka elinganisela ama-neurotransmitter ebuchosheni. Udokotela wakho uzokunikeza imithi efanele kakhulu yesimo sakho.

2. Ukwelapha Ngengqondo: Okubizwa nangokuthi 'ukwelapha ngokukhuluma' , lokhu kuhilela ukukhuluma nomeluleki noma isazi sokusebenza kwengqondo esiqeqeshiwe ukuze uqonde imizwa yakho, imicabango, kanye nezindlela zokuziphatha futhi ufunde ukuzilawula.

Uma kudingeka, udokotela wakho angakudlulisela kuchwepheshe ngalokhu, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo .

Ungaphila kanjani nalesi simo?

Ngaphezu kokuthola ukwelashwa, kunezinto eziningi ongazenza ukuze uzinakekele. Lokhu kuzosiza kakhulu ohambweni lwakho lokululama.

• Khuluma nomuntu omethembayo: Yabelana ngemizwa yakho nomngane, ilungu lomndeni, noma umeluleki.
• Yidla ukudla okunomsoco, ulale ngokwanele, futhi uvivinye umzimba: Lezi zinto ezintathu ezilula zingenza umehluko omkhulu empilweni yakho yengqondo. Qala ngento elula njengokuhamba okungenani imizuzu engama-30 ngosuku.
• Thola ukukhanya kwelanga nomoya omusha: Ucwaningo lukhombisile ukuthi ukukhanya kwelanga kuthuthukisa isimo sengqondo.
• Zama into entsha: Qala into entsha yokuzilibazisa. Dweba, tshala isitshalo, funda incwadi.
• Bhala phansi imizwa nemicabango yakho usuku lonke kungaba umthombo omkhulu wenduduzo.

Ungamsiza kanjani umuntu oseduze nawe?

Uma othile emndenini wakho noma umngane wakho enalesi simo, ungaba umthombo omkhulu wamandla kubo.

• Mkhuthaze ukuthi athole usizo: bonana nodokotela, myise ekwelulekweni.
• Khuluma obala, lalela ngokucophelela: Lalela lokho abakushoyo ngaphandle kokwahlulela.
• Hlala uxhumene nabo: Xhumana nabo njalo ngocingo noma ngomyalezo.
• Ungabasoli: Ungasho izinto ezinjengokuthi, "Yilokho okuqanjiwe." Ukucindezeleka akulona iphutha lomuntu.
• Nikeza usizo olusebenzayo: Bangase badinge usizo ngokupheka noma ngemisebenzi yasekhaya, kodwa bakhuthaze ukuba benze izinto abangazenza bodwa.