Uma uphila nesifo sokuphazamiseka kwengqondo, wake wazizwa ukhathele noma ukhathele kangangokuthi awukwazi ngisho nokuvuka embhedeni? Lokhu akukhona nje ukulala. Kuwumuzwa wokukhathala kangangokuthi awukwazi ngisho nokwenza imisebenzi yakho yansuku zonke kahle, futhi uzizwa sengathi awunawo amandla. Lokhu kuyinto enzima kakhulu. Kodwa ungakhathazeki, namuhla sizokhuluma ngezinto ezithile ezingakusiza ukuthi uphathe lesi simo futhi uphile impilo enempilo.
Kungani uzizwa ukhathele kangaka?
Kalula nje, i-bipolar disorder yisimo lapho ukushintshashintsha kwemizwelo yakho kuba kubi kakhulu. Kunezigaba ezimbili eziyinhloko.
1. Ukuhlanya: Phakathi nalesi sikhathi, ungase uzizwe ujabule kakhulu futhi unamandla. Ingqondo yakho ingase igijime ngemicabango, futhi ungase uzizwe sengathi awudingi ukulala. Ungase uzizwe unamandla kangangokuthi ungasebenza izinsuku eziningi ungalali noma ungadli noma uphuze.
2. Ukucindezeleka : Lokhu kuphambene nalokho. Uzizwa udabuke kakhulu, ungenathemba, futhi ungenasithakazelo kunoma yini, kanye nomuzwa wokungabi namandla.
Abantu abaningi bacabanga ukuthi ukukhathala kwenzeka kuphela ngesikhathi sokucindezeleka. Kuvamile ukuzizwa ukhathele phakathi naleso sikhathi ngenxa yamandla aphansi nezinkinga zokulala. Kodwa iqiniso liwukuthi, lokhu kukhathala okukhulu kungenzeka ngesikhathi sokudangala nangemva kwalokho. Cabanga, kwenzekani uma ungalali izinsuku eziningi ngoba ingqondo yakho igijima? Ngemva kokuba leso sikhathi sokudangala sesiphelile, umzimba wakho nengqondo yakho kukhathele ngokuphelele. Kufana nokugijima i-marathon izinsuku eziningi. Ngakho-ke akumangazi ukuthi uma kuthatha isikhathi eside ukululama kuleso simo, uzizwa ukhathele kakhulu.
Phatha isimo sakho ngendlela efanele
Indlela engcono kakhulu yokubhekana nalokhu kukhathala ukugcina isimo sakho se-bipolar sizinzile. Uma unganciphisa ukuvama kweziqephu ze-mania nokucindezeleka, ungaphila impilo engcono.
Kubalulekile ukusebenzisana eduze nodokotela wakho ngalokhu. Landela imiyalelo nemithi akunika yona ngqo.
Eminye imithi yesifo sokuphazamiseka kwengqondo okuguquguqukayo ingakwenza ulale. Ngakho-ke ungathathi ngaphezu komthamo onqunyiwe. Futhi, uma uthatha imithi yokukusiza ulale, yisebenzise kuphela uma uyidinga. Uma ubona noma yiziphi izinguquko esimweni sakho sengqondo ngenxa yomuthi, khuluma nodokotela wakho ngokushesha.
Ingabe kufanele sijwayele ukulala kahle ebusuku?
Ukulala kahle ebusuku kuyindlela engcono kakhulu yokuphumula emzimbeni nasengqondweni. Zijwayeze lezi zinto nsuku zonke ukuze ulale kahle ebusuku.
- Lala uvuke ngesikhathi esifanayo nsuku zonke. Zama ukunamathela kulo mkhuba, ngisho nangezimpelasonto.
- Gcina ikamelo lakho lokulala ligcinelwe ukulala nocansi kuphela. Gwema ukwenza izinto ezifana nokusebenza, ukubukela i-TV, noma ukudla uhleli embhedeni.
- Nciphisa ukubuka izikrini ezifana namafoni, amakhompyutha, nama-TV ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kungaphazamisa ubuthongo.
- Gcina ikamelo lokulala lisezingeni lokushisa elipholile nelikhululekile .
Ukuzivocavoca kuyimfihlo yamandla.
" Uzozivocavoca kuphi ngale ndlela yokukhathala?" ungase ucabange. Kuyiqiniso lokho. Kodwa into emangalisayo ukuthi, uma usuqalile ukuzivocavoca, amazinga akho amandla ayakhula.
Qala kancane. Ngisho nokuhamba imizuzu eyi-10 ngosuku kwanele. Khulisa isikhathi nejubane kancane kancane. Uma uqala ngokuzumayo ukuzivocavoca, uzokwenza kube nzima kakhulu. Uma ungakaze uzivivinye isikhathi eside, cela udokotela wakho akunike iseluleko sokuthi ungaqala kanjani.
Futhi, khumbula ukungenzi ukuzivocavoca okunzima ngaphambi kokulala. Kungenza kube nzima ukulala.
Masinakekele nokudla neziphuzo.
Ukudla neziphuzo esizidlayo kuthinta ngqo amazinga ethu amandla, ngakho-ke kubalulekile ukunaka nalokhu.
Nciphisa ukusetshenziswa kwe-caffeine.
Kuvamile ukuphuzela inkomishi yekhofi, itiye, noma okuthile okumnandi uma uzizwa ukhathele. Nakuba kungakunika amandla amancane ngaleso sikhathi, kungaba yiphupho elibi uma ulala ebusuku. Ngakho zama ukunciphisa ukudla kwakho iziphuzo ezine-caffeine, ikakhulukazi kamuva emini nakusihlwa.
Ukukhanya kwelanga kuyimithi yemvelo.
Thola ukukhanya kwelanga nsuku zonke uma kungenzeka. Ukukhanya, ikakhulukazi ukukhanya kwelanga, kusiza ekulawuleni iwashi lezinto eziphilayo zomzimba wethu, noma imijikelezo ye-circadian . Kalula nje, leli washi litshela umzimba wethu ukuthi "sekuyisikhathi sokulala" nokuthi "sekuyisikhathi sokuvuka."
Ukudla okunomsoco kanye ne-vitamin B12
Ungathola ukuqonda okucacile kwalokhu kuthebula elingezansi.
| Isici esidingekayo | Izinto okufanele zenziwe kanye nemithombo yokudla |
|---|---|
| Ukudla okunempilo | Yidla ukudla okulinganiselayo okuhlanganisa imifino emisha, izithelo, namaprotheni angenawo amafutha amaningi. Ukuntuleka kokudla okunempilo nakho kungabangela ukukhathala nobuthakathaka. |
| I-Vitamin B12 | Ukuntuleka kwevithamini B12 ikakhulukazi kungaba imbangela enkulu yokukhathala. Ivithamini B12 inala enyameni ebomvu, ubisi kanye nemikhiqizo yobisi, kanye nezinhlanzi ezifana ne-salmon kanye ne-tuna. |
| Izinga lamanzi emzimbeni (Umswakama) | Phuza amanzi ahlanzekile anele usuku lonke. Uma umzimba wakho uphelelwe amanzi emzimbeni, izakhamzimba zithuthwa emzimbeni wonke, okukwenza uzizwe ubuthakathaka futhi ukhathele. Ukudla okunamanzi amaningi, njengezithelo, imifino, kanye nesobho, nakho kungasiza kulokhu. |
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathala okuhambisana nesifo sokuphazamiseka kwengqondo okuguquguqukayo akulona iphutha lakho. Kuyingxenye yesifo. Futhi kuyinto engalawulwa.
- Khuluma nodokotela wakho ngokukhululekile ngemizwa yakho nezinto ezikukhathazayo. Uzokunikeza ikhambi elingcono kakhulu.
- Ukulala ngokwanele, ukuzivocavoca okulula, ukudla okulinganiselayo, nokuphuza amanzi anele kuyizindlela ezinhle kakhulu zokuvuselela amandla akho.
- Awuwedwa. Kukhona umndeni, abangani, nodokotela abangakusiza kulolu hambo. Ngakho-ke ungesabi ukucela usizo.
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