Ungayenza kanjani ukwelashwa kwakho kokucindezeleka (MDD) kuphumelele? Ake sixoxe ngalokhu

Ingabe ngezinye izikhathi uzizwa udabuke kakhulu, unesizungu, futhi unesithukuthezi ngempilo kangangokuthi awukwazi ukubekezelela? Ingabe uke uzizwe sengathi ufuna ukuyeka konke, sengathi ungumthwalo kuwo wonke umuntu? Awuwedwa kule mizwa. Lokhu kuyinto abantu abaningi ababhekana nayo. Kodwa into ebaluleke kakhulu ukuthi unganqoba lesi simo. Yilokho esikhuluma ngakho namuhla. Uma sikhuluma ngokuqondile, ukuphila nohlobo olunzima lokucindezeleka, isimo odokotela abasibiza ngokuthi "i-Major Depression Disorder (MDD)``, simayelana nendlela yokusebenzisa kahle ukwelashwa okutholayo futhi uwine impilo yakho futhi.

Ingabe ukucindezeleka kumane nje kuwukudabuka? Noma kungaphezu kwalokho?

Okokuqala, ake siqonde lokhu. Ukucindezeleka akuyona nje umuzwa wokudabuka. Kujule kakhulu kunalokho. Kalula nje, ukucindezeleka kuyisimo sezokwelapha esibangelwa izinguquko ezinqubweni zamakhemikhali ebuchosheni bethu . Njengesifo sikashukela noma umfutho wegazi ophakeme, akunakulungiswa nje ngokumane "kusilungise".

Cabanga ngakho, kunezithunywa zamakhemikhali ebuchosheni bethu ezibizwa ngokuthi "ama-Neurotransmitter" alawula imizwa efana nenjabulo nokuzola. Okwenzekayo ekucindezelekeni ukuthi ibhalansi yala makhemikhali iyaphazamiseka. Yingakho kuvela izimpawu ezifana nokudabuka okungabekezeleleki, ukulahlekelwa intshisekelo kunoma yini, ukuqwasha noma ukulala ngokweqile, ukulahlekelwa isifiso sokudla noma ukudla ngokweqile, imizwa yecala, kanye nokuzethemba okuphansi.

Izinsika ezine ezibalulekile zokwelapha ngempumelelo

Ohambweni lokwelulama ekucindezelekeni, inhlanganisela yezindlela eziningana zokwelapha ivame ukuba yimpumelelo enkulu. Ake sibize lezi ngokuthi "izinsika zokwelapha." Uma uzigcina lezi zinsika ezine ziqinile, uzoba nesikhathi esilula kakhulu sokunqoba le mpi.

Manje ake sixoxe ngemibhoshongo ngayinye ngemininingwane ethe xaxa.

1. Umuthi: Usizo lobuchopho bakho

Abanye abantu banokwesaba okungadingekile ngemithi yokucindezeleka. Imibuzo efana nokuthi "Ingabe ngizoba umlutha walokhu?" kanye nokuthi "Ingabe kuzodingeka ngikuthathe nsuku zonke?" ifika engqondweni.

Iqiniso yileli: Ama-antidepressant asebenza ngokubuyisela ukungalingani kwamakhemikhali ebuchosheni esikhulume ngakho ngaphambili, njengoba nje imithi yesifo sikashukela isebenza ukulawula amazinga e-insulin.

• Umuthi owodwa awusebenzi kuwo wonke umuntu: Umuthi osebenza kahle kakhulu komunye umuntu, njenge-Fluoxetine, ungase ungasebenzi kahle komunye. Ngakho-ke, kubalulekile ukukhuluma nodokotela wakho ukuze uthole umuthi kanye nomthamo ofanelana kahle nomzimba wakho nesimo sakho .
• Ungalindeli imiphumela esheshayo: Lo muthi ungathatha amasonto ama-2-4 noma ngaphezulu ukusebenza, ngakho-ke kudingeka ubekezele futhi uqhubeke nokuwusebenzisa.
• Ungalokothi uyeke ukuthatha imithi yakho wedwa: Ngisho noma uzizwa ungcono kancane, ungayeki ukuthatha imithi yakho ngaphandle kweseluleko sikadokotela wakho. Ukwenza kanjalo kungabangela izimpawu zakho zibe zimbi kakhulu.

2. Ukwelulekwa: Indawo yokukhulula umthwalo wengqondo

Nakuba imithi ingalungisa amakhemikhali obuchopho, ukwelashwa/ukwelulekwa kubalulekile ekushintsheni izindlela zokucabanga ezididayo ezingqondweni zethu kanye nendlela esibheka ngayo izinkinga.

Cabanga ngendawo lapho ungakhuluma khona nganoma yini esengqondweni yakho, ngokuzethemba, ngaphandle kokwahlulela. Ukwelulekwa kufana nalokho. Uma ukhuluma nodokotela wezifo zengqondo, isazi sokusebenza kwengqondo, noma umeluleki ofanelekayo, unga:

• Thola izinkinga eziyisisekelo ezibangela ukucindezeleka kwakho.
• Funda ukubona izindlela zokucabanga ezimbi bese uzishintsha zibe yizindlela ezinhle.
• Funda ukuxazulula izinkinga.

3. Amakhono Okubhekana Nezimo: Amathuluzi asetshenziswa esimweni esiphuthumayo

Impilo ayihlali ibushelelezi. Uma uphila nokucindezeleka, kunezikhathi lapho uzizwa ucindezelekile, uthukuthele futhi udangele. Udinga ukuba "namathuluzi" athile ongawasebenzisa ngalezo zikhathi. Lawa yilokho esikubiza ngokuthi `(Amakhono Okubhekana Nokucindezeleka)`.

• Ukuqaphela: Umkhuba wokuba sesikhathini samanje. Ngisho nokuzivocavoca okulula kokuphefumula okugxile ekuphefumuleni kwakho kungenza umehluko omkhulu.
• Ukuzindla: Beka eceleni imizuzu eyi-10-15 ngosuku ukuze uthulise ingqondo yakho.
• Ukubhala idayari: Ukubhala phansi imizwa yakho kungaba impumuzo enkulu.
• Into oyithanda kakhulu: Yenza into oyithandayo. Kungaba yinto elula njengokudweba, ukutshala umuthi, noma ukulalela umculo.
• Ukuvivinya umzimba okulula: Into efana nokuhamba noma ukwenza i-yoga ivuselela ukukhiqizwa kwama-hormone enjabulo emzimbeni wakho.

4. Uhlelo lokusekela: Umuzwa wokuthi awuwedwa

Umndeni wakho nabangani bakho othembekile bangumthombo wakho omkhulu wamandla kulolu hambo. Khuluma nabo ngokukhululekile ngemizwa yakho kanye nezinselele obhekene nazo.

• Bavumele bakusize: Kungase kube nzima ngawe ukucela usizo, kodwa khumbula, labo abakuthandayo bazimisele ukukusiza.
• Bafundise ngesimo sakho: Basize baqonde ukuthi kuyini ukucindezeleka nokuthi uzizwa kanjani. Lokhu kuzokwenza kube lula ngabo ukukusekela.

Yini okufanele uyenze uma kunesimo esiphuthumayo?

Ngezinye izikhathi imizwa ingaba nzima kakhulu. Ungase ube nemicabango yokuzilimaza noma yokuqeda impilo yakho. Lesi yisimo esiphuthumayo sezokwelapha. Akufanele ube wedwa phakathi nalesi sikhathi.

• Khuluma nothile ngokushesha: Shayela ilungu lomndeni noma umngane omethembayo umtshele ukuthi uzizwa kanjani.
• Yiya esibhedlela ngokushesha: Yiya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze. Odokotela nabasebenzi balapho baqeqeshwe ukukusiza.
• Uma uphuza ngokweqile: Nakuba lokhu kunganconywa, uma lokhu kwenzeka, xhumana ngokushesha ne-National Poisons Information Centre e-Colombo National Hospital (inombolo yocingo 0112 686 143). Bazokweluleka ngalokho okufanele ukwenze.