Wake wazizwa udabukile, unesizungu, noma ungenalutho ngaphandle kwesizathu? Unesithukuthezi ngakho konke, futhi awusenasithakazelo ezintweni owawuzijabulela? Lokhu okuhlangenwe nakho empeleni kuyinto evamile kwabesifazane abaningi. Ucwaningo luye lwathola nokuthi abesifazane banamathuba amaningi okuhlushwa ukucindezeleka , noma njengoba sonke sikwazi, ukucindezeleka (okwaziwa ngokwezokwelapha ngokuthi "i-Major Depression Disorder - MDD") kunabesilisa. Ngakho-ke, kungani lokhu kwenzeka? Namuhla, sizokhuluma ngezizathu ezithile ezikuthintayo.
Ingabe zikhona izici zofuzo?
Yebo, uma othile emndenini wakho, okungukuthi, umama wakho, ubaba wakho, izingane zakini, eke waba nokucindezeleka, nawe usengozini yokuba nakho. Kufana nesici sofuzo. Lokhu kuqinisekiswe kabanzi yizifundo ezenziwe kumawele afanayo.
Kodwa lokhu akusho ukuthi ngeke uyithole uma kungekho muntu emndenini wakho onayo. Ngezinye izikhathi lesi simo singakhula ngaphandle komlando womndeni. Ososayensi bathole nokushintshashintsha kwezakhi zofuzo okuqondene ngqo nabesifazane futhi okuhlobene nokucindezeleka. Kalula nje, izakhi zofuzo zethu zidlala indima kulokhu.
Izinguquko zama-hormone ziyimbangela eyinhloko.
Amazinga ama-hormone kowesifazane ayashintshashintsha impilo yakhe yonke. Lokhu kushintshashintsha, ikakhulukazi kuma-hormone i-estrogen ne-progesterone, kwandisa kakhulu ingozi yokucindezeleka. Ake sibheke ukuthi kwenzekani uma lokhu kwenzeka.
| Ithuba lokuphila konke | Indlela ukucindezeleka okuthinta ngayo |
|---|---|
| Ukuthomba | Amantombazane anamathuba amaningi okuthola ukucindezeleka kunabafana abaneminyaka engaba ngu-11. Lokhu kuvame ukubonakala kwisifo sokuphazamiseka kwengqondo ngaphambi kokuya esikhathini (PMDD), uhlobo olubi lwesimo esenzeka ngaphambi kokuya esikhathini. |
| Ukukhulelwa kanye Nangemva Kokubeletha | Izinguquko zama-hormone ngesikhathi sokukhulelwa zingabangela ukucindezeleka ngesikhathi sokukhulelwa (ukucindezeleka kwangaphambi kokubeletha) noma ngemva kokuzalwa komntwana (ukucindezeleka kwangemva kokubeletha). Futhi, ukuphuphuma kwesisu kuyimbangela enamandla yokucindezeleka kwabanye besifazane. |
| Ukunqamuka kokuya esikhathini | Ngesikhathi sokunqamuka kokuya esikhathini kanye ne-postmenopause, amazinga ama-hormone ashintsha kakhulu. Izimpawu ezifana nokujuluka ngokweqile kanye nokungalali kahle zingaholela ekucindezelekeni okokuqala empilweni yakho. Uma uke waba nokucindezeleka ngaphambilini, kungenzeka kakhulu ukuthi kuphinde kubuye ngalesi sikhathi. |
Ukucindezeleka empilweni
Ngenxa yemikhuba ethile yezenhlalo kanye nemithwalo yemfanelo, abesifazane bavame ukubhekana nokucindezeleka okukhulu kunabesilisa. Cabanga nje ngokuthi mingaki imithwalo yemfanelo owesifazane anayo lapho esebenza, njengomsebenzi wasekhaya, ukunakekela izingane, kanye nokunakekela abazali asebekhulile. Omama abangabodwa, ikakhulukazi, kanye nonina abakhulisa izingane ezimweni ezinzima zomnotho, basengozini enkulu yokucindezeleka.
Ngezinye izikhathi, ngisho nento enhle njengokukhushulwa emsebenzini ingaba yinto ecindezelayo ngenxa yemithwalo yemfanelo eyengeziwe ehambisana nakho. Lolu hlobo lokucindezeleka kwansuku zonke lungagcina luholele ekucindezelekeni.
Into ebaluleke kakhulu ukuthi, akudingeki ubhekane nakho konke lokhu wedwa. Ukucela usizo akusikho ubuthakathaka, kungamandla.
Ezinye izifo nezinkinga zempilo (Ezinye Izimo Zempilo)
Ezinye izimo zomzimba zingathinta ngqo impilo yengqondo. Isibonelo, noma ubani otholakale enesifo esisongela ukuphila njengesihlava sohlangothi, ukuhlaselwa yinhliziyo, noma umdlavuza angazizwa ecindezelekile. Ngokufanayo, ukuhlala nobuhlungu obungapheli isikhathi eside kungaholela nasekucindezelekeni.
Uma impilo yakho iyonke ibuthakathaka, okusho ukuthi awuzivocavoci kahle noma awudli ukudla okunempilo, le ngozi iyanda kakhulu.
Ezinye izinkinga zempilo yengqondo ezazikhona ngaphambili
Ukukhathazeka nakho kuvamile kwabesifazane. Ukucasuka, okuwukucasuka njalo ezintweni ezifanayo, kungavula nomnyango wokucindezeleka. Abantu abanezinkinga zokudla ezifana ne-bulimia kanye ne-anorexia nabo basengozini enkulu yokuthola ukucindezeleka.
Uthola kanjani impumuzo kulesi simo? (Ukuthola Impumuzo)
Ukucindezeleka yisimo esingalapheka ngokuphelele ngokwelashwa. Into ebaluleke kakhulu ukuthi uma uzizwa ngale ndlela, kufanele ukhulume nodokotela wakho ngakho. Udokotela wakho uzokwazi ukuncoma imithi efanele kanye nokwelashwa ngenkulumo.
Ngaphezu kwalokho, kunezinto ongazenza wena ngokwakho.
- Ukuzivocavoca: Ukuzivocavoca umzimba kungenye yezinto ezinhle kakhulu ongazenza ukuze uthuthukise imizwa yakho futhi unciphise izimpawu zokucindezeleka. Ucwaningo lukhombisile ukuthi ukuzivocavoca kubaluleke kakhulu kwabesifazane. Ngisho nokuhamba noma ukugijima imizuzu engama-30 ngosuku kungenza umehluko omkhulu.
- I-Yoga: I-Yoga ingasiza ekuthuliseni ingqondo nasekulawuleni ukukhathazeka nokucindezeleka. Iwusizo kakhulu ngesikhathi sokukhulelwa.
- Ukuzicabangela Okuhlukene (DM): Lena yindlela yokuqeqesha ingqondo ekufundisa ukuthi ulahle imicabango emibi efika engqondweni yakho ngaphandle kokugxila kuyo, ukuyihlaziya, noma ukusabela kuyo. Le ndlela itholakale inciphisa izimpawu zokucindezeleka.
Into ebaluleke kakhulu ukuqonda ukuthi awuwedwa kulolu hambo. Umndeni wakho, abangani, ikakhulukazi udokotela wakho bakhona ukukusiza.
Umlayezo Wokuya Nawe Ekhaya
- Abesifazane banamathuba amaningi okuthola ukucindezeleka kunabesilisa, futhi lokhu kuthonywa yizici eziningi, okuhlanganisa izakhi zofuzo, ama-hormone, kanye nokucindezeleka kwendlela yokuphila.
- Ukuthomba, ukukhulelwa, kanye nokunqamuka kokuya esikhathini kuyizikhathi ezikhethekile lapho ingozi yokucindezeleka ikhula khona ngenxa yezinguquko zama-hormone.
- Ukucindezeleka kwansuku zonke kanye nokugula ngokomzimba kungaholela ekucindezelekeni.
- Uma ubhekene nezimpawu zokucindezeleka (ukudabuka, ukungabi nandaba, isizungu), kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngokushesha.
- Ukuzivocavoca, i-yoga, kanye namasu okucabanga kungasiza ekunciphiseni ukucindezeleka. Ungesabi ukucela usizo.
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