Njengoba ululama ekucindezelekeni, uzizwa sengathi leyo mizwa emnyama ibuyela empilweni yakho? Ngiyaqonda ukuthi kungakhungathekisa futhi kudikibalise kangakanani. Kodwa into ebaluleke kakhulu okudingeka uyazi ukuthi lokhu akulona iphutha lakho noma ubuthakathaka bakho. Ukucindezeleka kuyisimo esingenzeka izikhathi ezingaphezu kwesisodwa empilweni yakho. Ngakho ungakhathazeki, awuwedwa. Ake sihlolisise lesi simo nokuthi ungabhekana kanjani naso.
Wazi kanjani ukuthi ukucindezeleka kuyabuya nini? (izimpawu zokuqala)
Izimpawu zokucindezeleka zingahluka kakhulu kumuntu nomuntu. Cabanga ngesikhathi sokugcina uzizwa ucindezelekile. Leyo yindlela engcono kakhulu yokubona izimpawu zakho zokuxwayisa zakuqala. Ungabuza nomndeni wakho nabangani bakho ukuthi, "Ingabe kukhona okuhlukile okubonile muva nje?"
Khumbula, uma uzizwa udangele futhi ucindezelekile isikhathi esingaphezu kwamasonto amabili futhi kuthinta imisebenzi yakho yansuku zonke, kungaba ukuphinda ucindezeleke.
Lezi ezinye zezimpawu zokuqala ezivamile.
| Isigaba sezici | Izinto ezingazwakala |
|---|---|
| Izinguquko zengqondo | Ukuzizwa udabuke noma uthukuthele ngaso sonke isikhathi. Ukulahlekelwa isithakazelo ezintweni obuzijabulela. Ukuzizwa sengathi imizwa yakho "ayilungile." |
| Izinguquko zomzimba | Ukukhathala. Izinguquko ezintsha ekulaleni noma emaphethini okudla (kungaba ukulala kakhulu/ukungalali ngokwanele, ukudla kakhulu/ukungafuni ukudla). Ubuhlungu nobuhlungu obungachazeki emzimbeni. |
Uma uhlangabezana nalezi zimpawu, sicela ungazinaki. Into engcono kakhulu ongayenza ukukhuluma nodokotela womndeni wakho, udokotela wezifo zengqondo, noma uchwepheshe wezokwelapha ngokushesha okukhulu bese uqala ukwelashwa futhi.
Ingabe ukucindezeleka kungavinjelwa ukuthi kuphinde kuvele?
Yebo, ngezinga elithile singazama ukuvimbela lokhu. Indlela engcono kakhulu yokwenza lokho ukuzinakekela kahle. Kalula nje , ukuzinakekela .
- Phuza imithi yakho njengoba uyalelwe: Ngisho noma uzizwa uphilile, phuza imithi udokotela wakho ayinike yona njengoba uyalelwe, isikhathi sonke. Lokhu kubaluleke kakhulu.
- Yiya ekwelashweni: Ungaphuthelwa yizikhathi zakho zokwelashwa.
- Lala kahle: Ukulala ngokwanele kubalulekile empilweni yengqondo.
- Ukuzivocavoca: Zivocavoce nsuku zonke. Ngisho nokuhamba nje kwanele.
- Yidla kahle: Yidla ukudla okunempilo.
- Gwema utshwala nezidakamizwa: Lokhu kungenza ukucindezeleka kube kubi nakakhulu.
- Nciphisa ukucindezeleka: Lawula ukucindezeleka ngezinto ezifana nokuzindla, i-yoga, ukubhala phansi, nokulalela izingoma zakho ozithandayo.
Ngezinye izikhathi izinto ezifana nezinkinga zomsebenzi noma izingxabano zomndeni zingaba yizimbangela zokuthi ukucindezeleka kwakho kuphinde kuvuke. Uma usuzokwenza ushintsho olukhulu, njengomsebenzi omusha, qaphela nalokho. Phakathi nalezi zikhathi, zinike isikhathi sokuphumula futhi wenze okuthile okuthandayo. Futhi, ungalokothi unqikaze ukucela usizo kubangani, emndenini, kanye nethimba lakho lokwelapha.
Yiziphi izindlela zokwelapha ukucindezeleka okuphindaphindiwe?
Ukuze uvimbele ukucindezeleka ukuthi kungaphinde kwenzeke noma kube kubi kakhulu, udinga usizo lochwepheshe bezokwelapha. Kunezindlela eziningana zokwelapha, ngezinye izikhathi ezisetshenziswa ndawonye.
Ukwelashwa ngemithi (Ama-antidepressant)
Udokotela wakho angase akunike imithi yokucindezeleka. Uma usuvele uthatha imithi, bangase bakwazi ukulungisa umthamo noma bakushintshele komunye umuthi.
| Uhlobo lwesidakamizwa (igama lesiNgisi) | Incazelo elula |
|---|---|
| Ama-Selective Serotonin Reuptake Inhibitors (SSRIs) | Luhlobo lomuthi olusetshenziswa kakhulu njengamanje futhi olunemiphumela emibi embalwa kakhulu. |
| Ama-Serotonin kanye nama-Norepinephrine Reuptake Inhibitors (ama-SNRI) | Uhlobo lomuthi oluthinta amakhemikhali amaningana obuchopho. |
| Ama-Tricyclic nama-MAOI | Lena imithi emidala. Nakuba isasebenza kahle, ukusetshenziswa kwayo kulinganiselwe ngenxa yenani elikhulu lemiphumela emibi. |
Ngezinye izikhathi, udokotela wakho angase ahlanganise le mithi neminye imithi (isib., izinto eziqinisa imizwa).
Ukwelapha ngengqondo
Siphinde sikubize ngokuthi "ukwelashwa ngokukhuluma." Kukusiza ukuthi uqonde izinkinga zakho, ikakhulukazi izinkinga ezintsha eziye zaba nomthelela ekuphindeni kokucindezeleka kwakho. Izindlela ezimbili ezisetshenziswa kakhulu yilezi:
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kukufundisa ukubona imicabango emibi kanye nezindlela zokuziphatha ezibangela ukucindezeleka kwakho bese uzifaka esikhundleni sazo ngemicabango nezenzo ezingokoqobo nezinempilo.
- Ukwelashwa Kokuxhumana Nabantu (IPT): Lokhu kwelashwa kukusiza ukuxazulula ubudlelwano obunzima nabanye, okungase kube nomthelela ekucindezelekeni kwakho.
Ezinye izindlela zokwelapha
Uma ukucindezeleka kukhulu, kusongela ukuphila, noma kungaphenduli emithini, odokotela bangase batuse ezinye izindlela zokwelapha.
- Ukwelashwa Nge-Electroconvulsive (ECT): Lokhu kwenziwa ngaphansi kwe-anesthesia ejwayelekile. Kucatshangwa ukuthi kusiza ekushintsheni ukusebenza kobuchopho futhi kuthuthukise ukusebenza kahle kwezingxenye zobuchopho ezilawula imizwa.
- Ezinye izindlela zokwelapha ezishukumisa ubuchopho: I-Vagus Nerve Stimulation (VNS) kanye ne-Repetitive Transcranial Magnetic Stimulation (rTMS) nazo ziyasetshenziswa.
Ungazisiza kanjani?
Ngesikhathi uthola ukwelashwa, kunezinto ongazenza ukuze uzisize. Ukucindezeleka akuyona into "ongayikhohlwa nje," kodwa ungathatha izinyathelo zokuthuthukisa isimo sakho sengqondo kanye nombono wakho.
Into ebaluleke kakhulu ukulindela ukuthi isimo sakho sengqondo sizothuthuka kancane kancane, hhayi ngesikhathi esisodwa. Ukubekezela kubaluleke kakhulu.
Nazi ezinye izinto ezingakusiza:
- Yiba matasa, vivinya umzimba.
- Zama ukwenza into owawuyijabulela. Hamba uyobuka i-movie, uye emdlalweni wezemidlalo.
- Zibekele imigomo emincane ongakwazi ukuyisingatha. Hlukanisa imisebenzi emikhulu ibe yizicucu, uyibeke phambili, bese wenza lokho ongakwenza ngaphandle kokuzizwa ucindezelwe.
- Zama ukuchitha isikhathi nabanye abantu.Khuluma nomngane noma isihlobo omethembayo ngalokho okukukhathazayo. Ungabi wedwa, vumela abanye bakusize.
- Libazisa ukwenza izinqumo ezinkulu njengomshado, isehlukaniso, noma ukushintsha imisebenzi uze uzizwe ukhululekile. Ngaphambi kokwenza izinqumo ezinjalo, khuluma nomuntu okwazi kahle futhi ongakunikeza umbono ongakhethi.
- Imicabango engemihle iyingxenye yokucindezeleka. Khumbula, njengoba ukucindezeleka kwakho kuthuthuka ngokwelashwa, imicabango emihle izoyithatha indawo yayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukubuyela emuva ekucindezelekeni kuyinto evamile. Akuyona inkomba yobuthakathaka noma ukunqotshwa.
- Qaphela izimpawu zokuqala zokubuyela esimweni esibi (ukudabuka, ukukhathala, izinguquko ekulaleni/ekudleni).
- Uma uhlangabezana nalezi zimpawu, ungachithi isikhathi bese ubona udokotela wakho ngokushesha.
- Ukuthatha imithi ebhalwe phansi njengoba nje kubhaliwe, ukuya ekwelulekweni, nokugcina indlela yokuphila enempilo (ukulala, ukuzivocavoca, ukudla okuhle) kusiza kakhulu ekuvimbeleni ukubuyela emuva kwesifo.
- Awuwedwa. Ukucela usizo kuwuphawu lwamandla.
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