Uma uphila nokucindezeleka, ngezinye izikhathi ungase uzizwe ungenawo umehluko ngisho nangemva kokuthatha umuthi udokotela wakho awunikezayo. Noma uzizwa sengathi umuthi ukubangela izinkinga ezintsha, njengesiyezi, isicanucanu, noma ukukhuluphala? Eqinisweni, cishe ingxenye yabantu abanesifo sokucindezeleka abasabeli kumthamo wokuqala wemithi abawunikwayo. Lokhu kuvamile kakhulu, ngakho ungakhathazeki. Awuwedwa. Ake sixoxe ngalokhu.
Kuzothatha isikhathi ukuthola ukwelashwa okufanele. Kudinga isineke. Kodwa ngiyazi ukuthi kunzima kangakanani ukubekezela izimpawu zokucindezeleka. Kodwa ngiyaqiniseka ukuthi ekupheleni kwalolu hambo, uzothola ikhambi elifanele.
Uyikhetha kanjani imithi efanele wena?
Ukunikeza imithi yokucindezeleka akulula njengokuya esitolo bese ukhetha okuthile eshalofini. "Isiguli ngasinye sihlukile," kusho uMichelle Riba, uprofesa wezifo zengqondo e-University of Michigan. "Ngakho awukwazi ukukhetha umuthi nje kuphela. Kufanele ubheke wonke umlando wezokwelapha wesiguli, umlando womndeni, nakho konke lokho."
Yingakho udokotela wakho ezokubuza imibuzo eminingi ngaphambi kokukunikeza umuthi.
- Ingabe ukhona emndenini wakho oke waba nokucindezeleka? Yimiphi imithi ayithathile? Ingabe yaba ngcono? Ngibuza le mibuzo ngoba uma umuthi usebenza komunye emndenini wakho, kungenzeka ukuthi uzokusebenzela nawe.
- Ingabe unezinye izifo zengqondo noma zomzimba? Isibonelo, uma unesifo sokopha, udokotela wakho angase angakuniki imithi ebizwa ngokuthi ama-SSRI (Selective Serotonin Reuptake Inhibitors) ngoba ingandisa kancane ingozi yokopha.
- Ingabe unesifo esifana ne-Bipolar Disorder? Uma kunjalo, akuwona umqondo omuhle ukusebenzisa imithi yokucindezeleka yodwa. Kufanele uqale ngesinye isiza sokuzinzisa isimo sengqondo kuqala.
Udokotela uzobuza nanganoma yimiphi eminye imithi osuvele uyisebenzisa. Lokhu kwenzelwa ukuvimbela noma yikuphi ukuxhumana phakathi kwaleyo mithi. Uma ukhulelwe noma uncelisa, ngeke bakunike imithi engakufanele ngaleso sikhathi.
Wonke umuntu uhlukile, ngakho-ke lonke lolu lwazi lubaluleke kakhulu kudokotela wakho ukuze akhethe ukwelashwa okuphephile okufanele isimo sakho.
Inqubo yokwelapha: Ake sifunde kancane kancane
Ngemva kokuqala umuthi omusha, udokotela wakho uzokuhlola ngezikhathi ezithile ukuze abone ukuthi unjani nokuthi unemiphumela emibi yini. Kufana nokufunda njengoba uqhubeka.
Ngokuvamile kuthatha cishe amasonto ayisithupha ukuthi umuthi omusha usebenze.Kungathatha isikhathi. Ngakho-ke kudingeka ubekezele. Imiphumela emibi yokuqala izonyamalala kancane kancane ngokuhamba kwesikhathi.
Cabanga ukuthi izimpawu zakho zingcono kancane, kodwa azingcono ngokuphelele. Udokotela angase andise umthamo womuthi kancane. Noma, akushintshele komunye umuthi osekilasini elifanayo ukuze abone ukuthi lokho kukufanele yini.
Kodwa uma umuthi wokuqala ungasebenzi, noma uma ubangela imiphumela emibi engabekezeleleki (isibonelo, uma i-SSRI ibangela ukucasuka kwesisu), udokotela uzokhetha umuthi ovela kolunye uhlobo oluhlukile ngokuphelele.
Ngezinye izikhathi, ukufaka omunye umuthi emithini osuvele uwuthatha kungathuthukisa imiphumela. Isibonelo, ukufaka umuthi omusha wokulwa nesifo sengqondo kuyindlela eyodwa. Lokhu kungaqala ukukusiza uzizwe ungcono ngokushesha, kungakapheli isonto noma amabili. Kodwa-ke, ngakolunye uhlangothi, kungaba nemiphumela emibi embalwa kune-SSRI noma i-SNRI.
Imithi yodwa ayanele, indlela yokuphila nayo ibalulekile!
Ukwelapha ukucindezeleka akuhlukile kakhulu kunokwelapha isifo esifana nomfutho wegazi ophezulu. Ngenkathi uthatha imithi yokucindezeleka kwegazi okuphezulu, kufanele futhi ulawule ukudla kwakho, uvivinye umzimba, futhi unciphise usawoti owudlayo, akunjalo? Kunjalo nangokucindezeleka. Ukwenza izinguquko ezithile endleleni yakho yokuphila kanye nemithi kungasiza kakhulu enkambisweni yokuphulukiswa.
Ucwaningo luye lwafakazela nokuthi lezi zinguquko zendlela yokuphila zibaluleke kangakanani kubantu abanesifo sokucindezeleka.
| Ushintsho lwendlela yokuphila | Kungani lokho kubalulekile? |
|---|---|
| Ukulala ngokwanele | Kukhona ukuxhumana okukhulu phakathi kokulala nesimo sengqondo. Ukulala kahle ebusuku kuletha ukuphumula engqondweni. |
| Ukudla okunempilo | Ukudla okucebile ngemifino nezithelo, kanye nokudla okuncane "okungenamsoco" kunika amandla ingqondo nomzimba. |
| Ukuzivocavoca njalo | Uma uzivocavoca, ukhipha ama-hormone enjabulo (ama-endorphin). Lokhu kufana nomuthi wemvelo wokucindezeleka. |
| Ukunciphisa ukucindezeleka | Ungazolisa ingqondo ngezinto ezifana nokuzindla kanye ne-yoga. |
| Ukuyeka utshwala nezidakamizwa | Lokhu kwenza ukucindezeleka kube kubi kakhulu futhi akunikezi sixazululo. |
| Ukuchitha isikhathi nomndeni nabangane | Ukuxhumana nabantu kunganciphisa isizungu nokudabuka. |
Ingabe ukuhlolwa kofuzo kungasiza?
Yebo, lobu ubuchwepheshe obusha kakhulu. Izakhi zofuzo zakho zingakunikeza izinkomba zokuthola umuthi ofanele wena. Lokhu kuhlolwa, okwenziwa ngesampula yamathe akho noma igazi, kunganikeza udokotela wakho umbono wokuthi umzimba wakho uzosabela kanjani emthini othile, noma ukuthi kungenzeka yini ukuthi ube nemiphumela emibi evela kumuthi othile.
Kodwa lezi zivivinyo azikwazi ukuthi, "Lona umuthi ozokusebenzela ngo-100%. Futhi zingabiza kancane. Ngakho-ke lezi zivivinyo zivame ukwenziwa kuphela ezigulini ezizame imithi eminingana kodwa ezingaphumelelanga.
Ungayeki! Hlala nokwelashwa.
Ngokuvamile, kunethuba elingama-50% lokuthola umuthi ofanele okokuqala. Uma lokho kungasebenzi, kunethuba elingama-40% lokuthi umuthi wesibili usebenze. Lokho kusho ukuthi akuwona umqondo omuhle ukuyeka ukuzama.
Eqinisweni, iziguli ezingu-9 kwezingu-10 ezihlala nokwelashwa cishe unyaka wonke zigcina zithuthuke.
Ngezinye izikhathi, lapho imithi embalwa ingasebenzi, udokotela uqala ukucabanga futhi, ebuza, "Ingabe senze iphutha ekuxilongweni kwethu? Ingabe kukhona esikuphuthele?"
Uma ukucindezeleka kulukhuni kancane, mhlawumbe sekuyisikhathi sokucabanga ngezinye izindlela zokwelapha.
- Ukukhuthazwa Kwamagnetic Kwe-Transcranial (TMS): Lokhu kusebenzisa amagagasi kazibuthe ukuvuselela amanye amangqamuzana ezinzwa angasebenzi ebuchosheni.
- Ukwelashwa Nge-Electroconvulsive (ECT):Ugesi one-voltage ephansi udlula ebuchosheni, okubangela ukuxhuzula okwesikhashana. Lokhu kubangela izinguquko zamakhemikhali ebuchosheni, okungaholela ekululameni okusheshayo kwabanye abantu.
- I-Ketamine: Lo muthi, osetshenziswa njengesidambisi-zinhlungu, manje usunqunyelwe odokotela ngenxa yokucindezeleka okukhulu okungaphenduli ekwelashweni.
Into ebaluleke kakhulu ukusebenzisana nodokotela wakho ngokukhululekile nangokubambisana. Mtshele ngalokho okukuhlangabezile. Lokho kuzokwandisa kakhulu amathuba akho okuthola ukwelashwa okufanele ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Umuthi wokuqala wokucindezeleka owunikwayo ungase ungakusebenzeli. Lokho kujwayelekile kakhulu, ungakhathazeki ngakho.
- Kuthatha isikhathi ukuthola imithi efanele kanye nomthamo ofanele wena. Isineke kanye nokukhulumisana okuvulekile nodokotela wakho yizinto ezibaluleke kakhulu.
- Ungesabi imiphumela emibi ngemva kokuqala umuthi. Khuluma nodokotela wakho ngayo. Angase akwazi ukukunikeza ikhambi.
- Kanye nemithi, ukwenza izinguquko zendlela yokuphila njengokulala kahle, ukudla okunempilo, kanye nokuzivocavoca kungasiza kakhulu enkambisweni yokululama.
- Ungayeki ukuthatha imithi yakho kuze kube yilapho udokotela wakho ekuyala ukuba uyeke. Ukucindezeleka kuyisifo esibuyela emuva. Ngakho-ke, kubalulekile ukuqhubeka nokwelashwa isikhathi sonke.
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