Kuvamile ukuzizwa udabukile futhi uphansi ngezinye izikhathi. Akumangazi ukuzizwa ngaleyo ndlela ngezinkinga zempilo. Kodwa ingabe ubulokhu uzizwa uphansi ngaso sonke isikhathi, uzizwa uphansi, ungajabule ngalutho, futhi ucindezelekile iminyaka eminingi? Ingabe lo muzwa wokudabuka ubonakala sengathi usuyingxenye yempilo yakho? Ngakho-ke kubaluleke kakhulu ukuthi uqaphele lesi simo esikhuluma ngaso namuhla, i-Persistent Depression Disorder, noma i-Dysthymia.
Iyini ngempela i-dysthymia?
Kalula nje, i-dysthymia isifo sokucindezeleka esincane kuya kwesiphakathi esihlala isikhathi eside, okungenani iminyaka emibili . Kulesi simo, ungase uzizwe udabukile, ungenathemba, futhi ucindezelekile isikhathi esiningi.
Umehluko phakathi kwe-dysthymia kanye nokucindezeleka okukhulu
Uma iningi lethu licabanga 'ngokucindezeleka', sicabanga ngohlobo olubi kakhulu, i-Major Depression Disorder. Uma kunjalo, izimpawu zinamandla kakhulu. Ku-dysthymia, izimpawu azibi kakhulu. Kodwa umehluko omkhulu ukuthi zihlala isikhathi eside.
Cabanga nje, ngezinye izikhathi umuntu one-dysthymia angabhekana nokucindezeleka okukhulu ngokuzumayo. Odokotela bakubiza lokhu ngokuthi 'ukucindezeleka okuphindwe kabili'. Okusho ukuthi, ngaphezu kokudabuka okuqhubekayo, kukhona okunye ukucindezeleka okukhulu.
I-Dysthymia kanye ne-Cyclothymia
I-Cyclothymia uhlobo oluncane lwesifo sokuphazamiseka kwengqondo esiguquguqukayo. Ibonakala ngezikhathi ezishintshashintshayo zenjabulo enkulu (mania) kanye nokudabuka (depression). Ngakolunye uhlangothi, i-Dysthymia ibonakala ngokudabuka kanye nokudabuka kuphela. Azikho izikhathi ezinjalo zenjabulo enkulu.
Yini ebangela lokhu?
Ochwepheshe abakakwazi ukusho ngokuqinisekile ukuthi yini ebangela i-dysthymia noma ukucindezeleka okukhulu, kodwa bakholelwa ukuthi kunezimbangela eziningana ezingaba khona.
- Amathonya ezakhi zofuzo: Uma othile emndenini wakho eke waba nokucindezeleka, ungase ube sengozini encane yokuba nakho, kodwa kungenzeka nakubantu abangenalo umlando onjalo.
- Izinguquko zamakhemikhali obuchopho: Izinguquko ekusebenzeni kwesekethe zobuchopho ezilawula imizwa yethu noma amakhemikhali (ama-neurotransmitter) athwala imiyalezo phakathi kwamangqamuzana ezinzwa zingathinta lokhu.
- Izehlakalo zempilo: Izinto ezifana nokucindezeleka okukhulu, izinkinga emsebenzini noma ebudlelwaneni, izifo ezingamahlalakhona, kanye nemithi ethile nazo zingadala lesi simo.
Ake sibone ukuthi ziyini izimpawu.
Izimpawu ze-dysthymia zifana nezokucindezeleka okukhulu, kodwa azinzima kangako. Lezi zimpawu zivame ukuba khona ingxenye enkulu yosuku iminyaka emibili noma ngaphezulu.
| Isibonakaliso | Incazelo elula |
|---|---|
| Ukudabuka okuqhubekayo | Ukuzizwa udabukile, ungenalutho, noma udabukile cishe usuku lonke noma cishe sonke isikhathi. |
| Angizizwa ngijabule | Awusajabuli ngezinto owawuzijabulela (isib. ukubukela i-movie, ukukhuluma nabangani). |
| Izinguquko ekufiseni ukudla kanye nesisindo | Ukwanda noma ukwehla okukhulu kwesifiso sokudla, kanye nokwanda noma ukwehla kwesisindo somzimba esingaphezu kuka-5% phakathi nenyanga. |
| Izinkinga zokulala | Ukungalali noma ukulala ngokweqile kanye nokulala emini. |
| Ukukhathala okukhulu | Ukukhathala okukhulu, umuzwa wokuphelelwa yimpilo ozwakala cishe nsuku zonke. Ukuzizwa ukhathele ngisho nangemva kokwenza imisebenzi emincane. |
| Ukuzenyeza | Ukuzizwa ungelutho, ungelutho, futhi ungenathemba. |
| Ubunzima bokugxila | Ubunzima bokugxila emsebenzini noma ngenkathi ufunda. Ubunzima bokwenza izinqumo. |
| Imicabango ngokufa | Imicabango ephindaphindayo yokufa noma ukuzibulala, noma ukuhlela ukuzibulala. (Lokhu kuyisibonakaliso esibi kakhulu.) |
Okubaluleke kakhulu: Uma wena noma umuntu omaziyo enemicabango yokuzibulala, sicela ungahlupheki wedwa. Khuluma nomuntu omethembayo ngokushesha, noma ubonane nodokotela. Baningi abantu abangakusiza.
I-dysthymia itholakala kanjani?
Lokhu kungaba nzima ukukubona. Ngenxa yokuthi lesi simo sesineminyaka eminingi, wena nalabo abaseduze nawe ningacabanga ukuthi, 'Yile ndlela anjalo ngayo,' 'Uhlala edabukile kancane.' Kunethuba elihle lokuthi kuyingxenye yobuntu bakho.
Uma usola ukuthi unalesi simo, qiniseka ukuthi ubona udokotela. Udokotela uzokuxilonga, akubuze ngezimpawu zakho, umlando womndeni wakho, futhi mhlawumbe akwenze ukuhlolwa kwegazi ukuze akhiphe ezinye izimbangela zomzimba zezimpawu zakho, njenge-hypothyroidism.
Akukho 'ukuhlolwa' okuqondile kokuthola i-dysthymia. Uchwepheshe wezempilo yengqondo uzohlonza lesi simo ngokukhuluma nawe ngezimpawu zakho, imicabango, kanye nokuziphatha kwakho.
Yiziphi izindlela zokwelapha lokhu?
Nakuba lesi kuyisimo esibucayi, izindaba ezinhle ukuthi singelashwa ngempumelelo . Ukuxilongwa kusenesikhathi kanye nokwelashwa kungasiza kakhulu ekulawuleni izimpawu zakho nokuphila impilo enempilo.
Izindlela ezimbili zokwelapha eziyinhloko zisetshenziswa.
1. Ukwelapha Ngengqondo: Kalula nje, lokhu 'ukwelapha ngokukhuluma'. Lokhu kuhilela ukukhuluma nochwepheshe oqeqeshiwe ngemizwa yakho kanye nokufunda izindlela zokubhekana nayo nokuyilawula. Kukusiza futhi ukuthi uphonsele inselelo imicabango yakho emibi.
2. Imithi yokucindezeleka: Kunezinhlobo ezahlukene zemithi yokucindezeleka etholakalayo yokwelapha i-dysthymia. Udokotela wakho uzokhetha imithi ekufanele kakhulu futhi enemiphumela emibi embalwa, ngokusekelwe empilweni yakho yomzimba neyengqondo. Le mithi ingathatha amasonto ambalwa ukusebenza. Ungalokothi uqale noma uyeke ukuyithatha ngaphandle kweseluleko sikadokotela wakho.
Ngokuvamile, imiphumela emihle kakhulu itholakala uma lezi zindlela zokwelapha ezimbili zisetshenziswa ndawonye. Futhi, ukudla okuhle okunomsoco, ukuvivinya umzimba njalo,Izinto ezinjengokuzivocavoca umzimba, ukugwema utshwala, nokubhema kuzoba usizo olukhulu ohambweni lwakho lokululama.
Ungaphila kanjani ne-dysthymia?
Kanye nokwelashwa, ungaphatha lesi simo ngokwenza izinguquko ezincane endleleni yakho yokuphila.
- Bekezela: Lokhu akuyona into ezolulama ngobusuku obubodwa. Kungathatha amasonto ambalwa ngemva kokuqala ukwelashwa ngaphambi kokuba uzizwe ungcono. Bekezela futhi ulandele uhlelo lokwelashwa.
- Funda ngesimo sakho: Thola ulwazi ngalesi sifo, izimpawu zaso, kanye nokwelashwa kwaso. Lokhu kuzokunikeza ukuqonda okukhulu kanye nokulawula.
- Yiba nomusa kuwe: Ngesikhathi sokululama kwakho, ungazicindezeli kakhulu. Ungalindeli okuningi ngesikhathi esisodwa. Bhala phansi amanothi amancane okufanele uwakhumbule.
- Thola ukwesekwa: Isizungu singenza lesi simo sibe sibi kakhulu. Khuluma nomngane omethembayo noma ilungu lomndeni. Chitha isikhathi nabantu abahle.
- Lala ngokwanele: Ukulala kubaluleke kakhulu empilweni yengqondo. Uma unezinkinga zokulala, khuluma nodokotela wakho ngakho.
- Zenzele isikhathi (Ukuzinakekela): Yenza into oyithandayo. Bukela i-movie, uzindle, wenze ukuzivocavoca okuncane kokuphefumula. Engeza izinto ezincane osukwini lwakho ezikwenza ujabule.
- Ungafuni induduzo ezintweni ezingafanele: Nakuba utshwala nezidakamizwa zingase zinikeze impumuzo yesikhashana, ekugcineni zizokwenza ukwelashwa kube nzima kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-Dysthymia yisimo sokucindezeleka sesikhathi eside esihlala iminyaka emibili noma ngaphezulu.
- Ukudabuka okuqhubekayo, ukukhungatheka, ukuntuleka kwamandla, nokuphelelwa yithemba yizimpawu eziyinhloko.
- Lokhu akuyona 'indlela oyiyo nje', kuyisimo sezokwelapha esingelapheka.
- Uma usola ukuthi unalezi zimpawu, sicela ubonane nodokotela kunokuba wenze izinqumo ngokwakho.
- Lesi simo singelashwa ngempumelelo ngokwelashwa kwengqondo kanye nemithi.
- Ukusekelwa ngabathandekayo bakho kanye nokugcina indlela yokuphila enempilo kubalulekile ekululameni.
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