Ingabe nawe uzizwa ukhathele? Ake sixoxe ngokucindezeleka.

Kuvamile ukuzizwa udabukile futhi ukhathazekile ngezinye izikhathi. Kodwa ngezinye izikhathi, uma lokhu kudabuka nokungabi nandaba kuqhubeka amasonto, kungaba okungaphezu nje kokudabuka okuvamile. Namuhla sizokhuluma ngesimo esinjalo, okungukuthi, ukucindezeleka, noma njengoba abantu abaningi besibiza kanjalo, "Ukucindezeleka". Lesi yisihloko esivame kakhulu kubantu abaningi, kodwa esingaxoxwa ngaso ngempela.

Kuyini ngempela ukucindezeleka?

Kalula nje, ukucindezeleka kuyisimo esithinta imizwa yakho, "ukuphazamiseka kwemizwa" njengoba odokotela bekubiza kanjalo. Kulokhu, uzizwa udabukile njalo, ukhungathekile, futhi ungenathemba. Ungase ulahlekelwe yisithakazelo sokwenza izinto obuzijabulela. Cabanga nje, awusenaso isifiso sokubuka ibhayisikobho, ukuhlangana nomngane, noma ukufunda incwadi. Akukhona lokho kuphela, kodwa kungathinta kakhulu indlela ocabanga ngayo, okhumbula ngayo izinto, odla ngayo, nolala ngayo ebusuku.

Kuvamile ukuzizwa udabukile futhi ucindezelekile ngezikhathi ezinzima empilweni, njengalapho ulahlekelwa umsebenzi wakho, ulahlekelwa othandekayo, noma ubhekene nenkinga enkulu. Kungokwemvelo yomuntu. Kodwa ukucindezeleka kuyinto ehluke ngokuphelele. Kuwumuzwa oqhubekayo wokudabuka ohlala okungenani amasonto amabili, futhi uhambisana nezinye izimpawu eziningi.

Kunezinhlobo ezahlukene zokucindezeleka. Thina odokotela sikubiza ngokuthi “ukucindezeleka kwezokwelapha” noma “isifo sokucindezeleka esikhulu (MDD)”, okuvame ukubizwa ngokuthi “ukucindezeleka”. Lolu uhlobo lokucindezeleka olubi kakhulu noluvame kakhulu emphakathini.

Into ebalulekile ukuthi uma ingelashwa, ukucindezeleka kungaba kubi kakhulu, kuhlale isikhathi eside, futhi kube nomthelela omkhulu empilweni yakho. Kwezinye izimo ezinzima, ungase ube nemicabango yokuzilimaza noma yokuqeda impilo yakho. Kodwa izindaba ezinhle ukuthi ngokwelashwa okufanele, lezi zimpawu zingalawulwa futhi zilawulwe kakhulu. Ngakho-ke akukho lutho okufanele ulwesabe noma ube namahloni ngalo.

Yiziphi izinhlobo eziyinhloko zokucindezeleka?

Ngokusho kwesigaba se-American Psychiatric Association (DSM-5), kunezinhlobo eziningana zokucindezeleka. Ake sibheke eziyinhloko, bese sizama ukuziqonda kalula:

• Ukucindezeleka komtholampilo / isifo sokucindezeleka okukhulu (MDD): Kulokhu, uzizwa udabuke kakhulu, ungenathemba, futhi ungelutho izinsuku eziningana, okungenani amasonto amabili. Kanye nalokhu, ungase ube nezimpawu ezifana nezinkinga zokulala (ukungalali noma ukulala ngokweqile), ukulahlekelwa intshisekelo ezintweni obuzijabulela, izinguquko ezinkulu ekudleni (ukwanda noma ukwehla), izinguquko zesisindo, ukukhathala, kanye nobunzima bokugxilisa ingqondo. Lolu uhlobo lokucindezeleka olubi kakhulu noluvame kakhulu.
• Isifo sokucindezeleka esiqhubekayo (PDD):Lesi yisimo lapho ukucindezeleka okuncane noma okuphakathi kuqhubeka khona okungenani iminyaka emibili. Izimpawu azizimbi kakhulu njengezesifo sokucindezeleka okukhulu, kodwa zingaba yingozi empilweni ngenxa yobude bazo besikhathi eside. Lokhu kwakubizwa ngokuthi i-dysthymia ngaphambilini.
• Isifo sokuphazamiseka kwemizwelo (DMDD): Lesi yisimo esibonakala ezinganeni ezincane. Zivame ukuba nentukuthelo enkulu, ziphelelwe yintukuthelo ngenxa yezinkinga ezincane, futhi zivame ukucasuka. Izimpawu zivame ukuqala ngaphambi kweminyaka eyi-10.
• Isifo sokuphazamiseka kwengqondo ngaphambi kokuya esikhathini (PMDD): Lesi yisimo esithinta abesifazane. Kanye nezimpawu ezivamile ze-PMS, kukhona nezimpawu zengqondo ezinzima njengentukuthelo enkulu, ukukhathazeka, ukucasuka, noma ukucindezeleka. Nakuba lezi zimpawu ziphela ezinsukwini ezimbalwa ngemva kokuqala kokuya esikhathini, ngezinye izikhathi zingaba zimbi kakhulu kangangokuthi ziphazamise imisebenzi yansuku zonke.
• Isifo sokucindezeleka esibangelwa esinye isimo sezokwelapha: Ezinye izifo zomzimba zingabangela ukucindezeleka ngokubangela izinguquko zamahomoni kanye namakhemikhali emzimbeni. Isibonelo, i-hypothyroidism (i-thyroid engasebenzi kahle), isifo senhliziyo, isifo sikaParkinson, umdlavuza, kanye nezimo zobuhlungu obungapheli. Ukwelapha lesi simo esiyisisekelo kuvame ukusiza ngokucindezeleka.

Ngaphezu kwalokho, kunezinhlobo ezithile "zesifo sokucindezeleka okukhulu":

• Isifo sokuzwela sonyaka (i-SAD): Lesi futhi uhlobo lwe-`(isifo sokucindezeleka okukhulu)`. Sivela ikakhulukazi ezinkathini ezithile zonyaka, isibonelo, ngesikhathi samakhaza nesemvula (ezweni lakithi, singathinta abanye abantu ngesikhathi semvula), bese sinyamalala ngesikhathi semvula enelanga nesomile.
• Ukucindezeleka kwangaphambi kokubeletha kanye nokucindezeleka kwangemva kokubeletha: Ukucindezeleka okwenzeka ngesikhathi sokukhulelwa kubizwa ngokuthi "ukucindezeleka kwangaphambi kokubeletha." Ukucindezeleka okwenzeka phakathi namasonto amane okubeletha kubizwa ngokuthi "ukucindezeleka kwangemva kokubeletha." Lena inkinga ethinta omama abaningi, kodwa akukhulunywa ngayo. Odokotela babiza kokubili ngokuthi "isifo sokucindezeleka esikhulu (MDD) lapho kuqala ukubeletha."
• Ukucindezeleka okungavamile: Izimpawu zalolu hlobo zihlukile kancane ekucindezelekeni "okujwayelekile". Umehluko omkhulu ukuthi lapho kwenzeka okuthile okuhle, noma othile esho okuthile okuhle, isimo sengqondo siyathuthuka okwesikhashana (ukusabela kwesimo sengqondo). Kodwa injabulo ayikhuli. Ezinye izimpawu zifaka phakathi ukwanda kwesifiso sokudla (ikakhulukazi ama-carbohydrate), ukulala isikhathi eside kunokudingekile, ukuzizwa usinda ezithweni zomzimba, kanye nokwesaba ukwenqatshwa abanye (ukuzwela ukwenqatshwa).

Iphuzu elibalulekile:Abantu abanesifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder bangaba nezikhathi zokucindezeleka, kanye nezikhathi zomsebenzi omkhulu, injabulo, kanye ne-mania, noma i-hypomania. Ngakho-ke, kubalulekile ukuthi ukwelashwa kuhlukanise phakathi kwalezi zimo.

Ubani othinteka kakhulu ukucindezeleka?

Eqinisweni, ukucindezeleka kungathinta noma ubani . Kungathinta izingane, intsha, abantu abadala, amadoda, abesifazane, nawo wonke umuntu. Akunandaba ukuthi isimo sakho senhlalo, isimo sakho sezomnotho, noma semfundo sinjani.

Kodwa-ke, kunezici ezithile eziyingozi ezingandisa ingozi yakho yokuthola ukucindezeleka. Isibonelo, ukucindezeleka kuvame kakhulu kubantu abanezimo ezilandelayo:

• Izifo eziwohloza kancane kancane uhlelo lwezinzwa, njengesifo i-Alzheimer's kanye nesifo i-Parkinson's.
• Isifo sohlangothi.
• 'I-Multiple sclerosis'.
• Izinkinga zokuquleka njengesifo sokuwa.
• Umdlavuza.
• Ukuwohloka kwe-macular.
• Ubuhlungu obungapheli (isib., ubuhlungu obuqhubekayo emhlane, ubuhlungu bamalunga).

Kuvame kangakanani ukucindezeleka?

Ukucindezeleka empeleni kuyisimo esivame kakhulu. Ngokusho kwe-World Health Organization, izigidi zabantu emhlabeni wonke zihlushwa ukucindezeleka. Ezinye izifundo ziphakamisa ukuthi umuntu oyedwa kwabayisithupha abadala uzoba nokucindezeleka ngesikhathi esithile empilweni yakhe.

Kodwa-ke, ochwepheshe bakholelwa ukuthi lezi zibalo ziphansi kunalokho eziyikho ngempela ngoba abantu abaningi bayanqikaza ukukhuluma ngezinkinga zabo zempilo yengqondo, abafuni iseluleko sezokwelapha ngezimpawu zokucindezeleka, futhi abatholi ukuxilongwa. Lesi simo singabonakala eSri Lanka ngezinga elikhulu noma elincane. Mhlawumbe othile omaziyo, noma othile emndenini wakho, uke waba nokuhlangenwe nakho okufanayo, kodwa kungenzeka ukuthi akakhulumi ngakho.

Ziyini izimpawu zokucindezeleka?

Izimpawu zokucindezeleka zingahluka kancane kuye ngohlobo. Zingaba zimbi kakhulu. Akuwona wonke umuntu ozobhekana nazo zonke lezi zimpawu. Ngokuvamile, ungase ube nesinye noma ngaphezulu kwalokhu okulandelayo:

• Umuzwa oqhubekayo wokudabuka okukhulu, ukuphelelwa yithemba, ukungabi nalutho, noma ukukhathazeka. Izingane ezincane kanye nentsha ecindezelekile zingase zibonise intukuthelo, ukucasuka, kanye nolaka kakhulu kunokudabuka.
• Ukulahlekelwa isithakazelo noma injabulo ezintweni ezazijabulisa ngaphambili (isib. izinto zokuzilibazisa, ukuchitha isikhathi nabangani, ukulalela umculo).
• Ukuthukuthela kalula, ukucasuka, ukulahlekelwa isineke.
• Ukudla okungaphezu kwalokho okufanele ukudle noma ukulahlekelwa isifiso sakho sokudla ngokuphelele. Lokhu kungaholela ekukhuleni noma ekulahlekelweni isisindo ngokuzumayo.
• Izinkinga zokulala: Ukungalali, ukozela ngokweqile emini, noma ukulala ngokweqile (hypersomnia).
• Ukukhathala umuzwa wokuntuleka kwamandla, umuzwa wokukhathala ngaso sonke isikhathi. Ungase uzizwe ukhathele kakhulu ngisho nangemva kokwenza umsebenzi omncane.
• Ubunzima bokugxilisa ingqondo, ukwenza izinqumo, nokukhumbula izinto. Kungase kuzwakale sengathi ikhanda lakho limbozwe yinkungu.
• Ukungakhululeki ngokomzimba: Izinto ezifana nekhanda elibuhlungu, izinhlungu zesisu, ubuhlungu bemisipha, noma ukungasebenzi kahle kocansi okuza ngaphandle kwesizathu esisobala.
• Ukuzizwa unecala ngawe, uzizwa ungelutho.
• Imicabango evamile yokufa, ukuzilimaza, noma ukuzibulala.

Kubaluleke kakhulu: Uma wena noma othile omaziyo enemicabango yokuzibulala, sicela ungakugcini kuwe. Akuyona inkomba yobuthakathaka, kuyisikhalo sokucela usizo. Shayela Abangane baseSri Lanka (izinombolo zocingo: 0112692909, 0112682535) noma iNational Mental Health Helpline 1926. Bakulungele ukukulalela nokukusiza. Noma iya emnyangweni wezimo eziphuthumayo esibhedlela esiseduze ngokushesha.

Yiziphi izimbangela zokucindezeleka?

Abacwaningi abakakazi kahle ukuthi iyini imbangela eyodwa yokucindezeleka. Kodwa okwamanje kuyamukelwa ukuthi izici eziningana ziyahlangana ukuze zibangele lesi simo. Lezi yizi:

• I-chemistry yobuchopho: Ukungalingani kwamakhemikhali ebuchosheni bethu abizwa ngokuthi ama-neurotransmitters (njenge-serotonin, i-dopamine, ne-norepinephrine) kuyisithako esikhulu ekucindezelekeni. Lokhu kusiza ekulawuleni izinto ezifana nesimo sethu sengqondo, ukulala, kanye nesifiso sokudla. Kufana nokungasebenzi kahle kweswishi noma isekethe okulawula isimo sethu sengqondo.
• Izakhi zofuzo: Uma othile emndenini wakho (kungakhathaliseki ukuthi ungumzali ophilayo, umfowenu noma ingane) enesifo sokucindezeleka, kungenzeka ukuthi wena ube naso kunomuntu ovamile. Lokhu kusho ukuthi kungase kube nokuthambekela kwezakhi zofuzo. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukucindezeleka kungavela ngaphandle komlando womndeni.
• Izehlakalo ezicindezelayo empilweni: Ukucindezeleka kungabangelwa yizinto ezinzima njengokulahlekelwa ngokuzumayo ngumuntu omthandayo, ingozi enkulu, ukuhlukunyezwa ngokocansi noma ngokomzimba, isehlukaniso, ukulahlekelwa umsebenzi, izinkinga zezimali, isizungu, ukuzihlukanisa nabantu, kanye nokuntuleka kokusekelwa. Ngezinye izikhathi, uchungechunge lwezinkinga ezincane lungahlangana ukuze lubangele lesi simo.
• Izimo zezokwelapha: Ezinye izifo zomzimba ezingamahlalakhona zingabangela ukucindezeleka. Isibonelo, isifo se-thyroid, isifo senhliziyo, isifo sikashukela, isifo sikaParkinson, umdlavuza, kanye nobuhlungu obungamahlalakhona. Ukungakhululeki ngokomzimba, izinguquko zendlela yokuphila, kanye nokucindezeleka okuhambisana nalezi zifo kungaholela ekucindezelekeni.
• Ukusetshenziswa kwemithi kanye nezidakamizwa:Ukucindezeleka kungaba umphumela ongemuhle wemithi ethile (isib., eminye imithi yomfutho wegazi ophakeme, ama-hormone). Futhi, ukusetshenziswa kotshwala nezinye izidakamizwa kuyimbangela enkulu yokucindezeleka noma kwenza ukucindezeleka okukhona kube kubi nakakhulu.

Ungakuthola kanjani ukucindezeleka? (Ukuxilongwa)

Ukucindezeleka kutholwa udokotela oqeqeshiwe, udokotela wezifo zengqondo, noma isazi sokusebenza kwengqondo. Bazokubuza umbuzo onemininingwane mayelana nezimpawu zakho. Lokhu kufaka phakathi ukuthi yiziphi izimpawu onazo, ukuthi sezinesikhathi esingakanani zikhona, nokuthi zithinta kanjani impilo yakho yansuku zonke. Bazokubuza nangomlando womndeni wakho wokugula ngengqondo, umlando wakho wezokwelapha, kanye nanoma yimiphi imithi oyiphuzayo.

Ukuze utholakale unesifo sokucindezeleka, kufanele ube nezimpawu ezinhlanu noma ngaphezulu kwezingenhla, ngokuvamile nsuku zonke, okungenani amasonto amabili. Futhi izimpawu kumele ziphazamise kakhulu izindawo zakho zenhlalo, zomsebenzi, noma ezinye izindawo ezibalulekile zokuphila.

Udokotela wakho angase futhi acele ukuhlolwa kwezokwelapha, njengokuhlolwa kwegazi, ukuze kutholakale ukuthi izimpawu zakho zokucindezeleka zibangelwa yini esinye isimo somzimba esingaphansi (isib. izinkinga ze-thyroid, ukuntuleka kwamavithamini).

Kulashwa kanjani ukucindezeleka?

Ukucindezeleka kuyisimo sempilo yengqondo esingelapheka kakhulu. Eqinisweni, inani elikhulu labantu abafuna ukwelashwa, phakathi kuka-80% no-90%, basabela kahle ekwelashweni futhi balulame. Ngakho-ke, ungacabangi ukuthi, "Lokhu ngeke kube ngcono."

Kunezindlela eziningana zokwelapha, futhi ngokuvamile kusetshenziswa inhlanganisela eyodwa noma ngaphezulu kwalezi:

• Ukwelapha Ngengqondo: Lokhu kubizwa nangokuthi ukwelashwa ngengxoxo. Lokhu kuhilela ukukhuluma nochwepheshe wezempilo yengqondo (isazi sengqondo, isazi sezengqondo) ngezinkinga zakho, imizwa yakho, kanye nemicabango yakho. Uchwepheshe wakho wezokwelapha uzokusiza ukuthi ubone futhi ushintshe imizwa engaphilile, amaphethini okucabanga, kanye nokuziphatha, futhi uthole izindlela ezingcono zokubhekana nezinkinga zakho. Kunezinhlobo eziningi zezokwelapha ngengqondo. Ukwelashwa Ngokuziphatha Kokuqonda (i-CBT) kanye Nokwelashwa Kokuxhumana Nabantu (i-IPT) yizinto ezimbili ezisetshenziswa kakhulu. Ngezinye izikhathi, kudingeka ukwelashwa kwesikhashana kuphela (izikhathi ezimbalwa). Kwabanye, ukwelashwa kungaqhubeka izinyanga noma ngisho neminyaka.
• Imithi: Imithi kadokotela ebizwa ngokuthi ama-antidepressants isiza ukulungisa ukungalingani kwamakhemikhali ebuchosheni okubangela ukucindezeleka. Kunezinhlobo ezahlukene zama-antidepressants (isib. ama-SSRI, ama-SNRI, ama-TCA). Udokotela wakho uzokhetha okusebenzela kahle kakhulu futhi onemiphumela emibi embalwa kakhulu. Le mithi ayisebenzi ngokushesha; kungathatha amasonto ambalwa.Futhi, eminye imithi yokucindezeleka ingaba nemiphumela emibi (njengokozela, isiyezi, ukucasuka kwesisu), kodwa lokhu kuvame ukuphela ngokuhamba kwesikhathi. Uma kungapheli, noma uma kungabekezeleleki, khuluma nodokotela wakho. Ungalokothi uyeke ukuthatha imithi yakho noma ushintshe umthamo ngaphandle kweseluleko sikadokotela wakho.
• Imithi eyengeziwe: Lezi izindlela zokwelapha ezingasetshenziswa kanye noma ngaphezu kwemithi ejwayelekile yaseNtshonalanga. Kubantu abanokucindezeleka okuncane noma izimpawu eziqhubekayo, izindlela zokwelapha ezifana ne-acupuncture, massage, hypnosis, kanye ne-biofeedback zingase zinikeze impumuzo ethile. Kodwa-ke, kubalulekile ukukhuluma nodokotela ngaphambi kokusebenzisa lokhu njengokufaka esikhundleni sokwelashwa okuvamile.
• Ukwelashwa kokuvuselela ubuchopho: Lokhu kwelashwa kungasiza abantu abanokucindezeleka okukhulu noma ukucindezeleka okuhambisana nokuphazamiseka kwengqondo abangazange basabele kahle kwezinye izindlela zokwelapha. Izibonelo zifaka phakathi ukwelashwa nge-electroconvulsive (ECT), ukuvuselelwa kwe-transcranial magnetic (TMS), kanye nokuvuselelwa kwe-vagus nerve (VNS). Lokhu kwenziwa ngaphansi kokuqondisa kukachwepheshe esibhedlela.

Ngaphezu kwalokho, kunezinto ongazenza ekhaya, ngokushintsha okuncane endleleni yakho yokuphila, ukuze unciphise izimpawu zokucindezeleka futhi usize ngenqubo yokuphulukiswa:

• Ukuzivocavoca okuvamile: Noma yini kusukela ekuhambeni, ekugijimeni, ekubhukudeni, ekudanseni, njll. Ukuzivocavoca kukhipha amakhemikhali ebuchosheni athuthukisa isimo sengqondo.
• Lala kahle futhi ngokwanele (hhayi kancane kakhulu, hhayi kakhulu). Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
• Yidla ukudla okunempilo nokulinganiselayo. Yidla imifino eminingi, izithelo, ubhontshisi, kanye nokusanhlamvu okuphelele. Nciphisa ukudla okunoshukela, okunamafutha, kanye nokudla okucutshunguliwe ngangokunokwenzeka.
• Gwema ngokuphelele utshwala nezidakamizwa. Utshwala buyinto ekhulisa ukucindezeleka futhi iphazamise ukusebenza kahle kwemithi yokucindezeleka.
• Chitha isikhathi nabantu obathandayo, obakhathalelayo, nabakusekelayo. Ungabi wedwa.
• Zibandakanye ezintweni zokuzilibazisa ezikulethela injabulo futhi ziphumuze ingqondo yakho.
• Zijwayeze amasu okulawula ukucindezeleka: izinto ezifana nokuzindla, i-yoga, kanye nokuzivocavoca okujulile kokuphefumula.

Kuyini ukubikezela kokucindezeleka?

Umbono wokucindezeleka, okungukuthi, uhlobo nesikhathi sokululama, ungahluka kumuntu nomuntu. Kuncike ezintweni eziningana:

• Ubunzima kanye nohlobo lokucindezeleka.
• Kungakhathaliseki ukuthi kungokwesikhashana (isib. okubangelwa yisenzakalo) noma okwesikhathi eside.
• Ukuthi bathole ukwelashwa okufanele noma cha, nokuthi baqale ngokushesha kangakanani ukwelashwa.
• Kungakhathaliseki ukuthi unezinye izifo zengqondo (isib. ukukhathazeka), izifo zomzimba, noma izimo ezihambisanayo njengokusebenzisa kabi izidakamizwa.

Izindaba ezinhle ukuthi ngokuxilongwa okufanele kanye nokwelashwa okufanele, iningi labantu abanokucindezeleka lingaphila impilo enempilo, eyanelisayo, futhi evamile. Kodwa-ke, ngisho nangemva kokwelashwa, abanye abantu bangaphinde babuye. Ngakho-ke, kubalulekile ukufuna iseluleko sezokwelapha ngokushesha ngangokunokwenzeka uma uzizwa sengathi izimpawu zakho seziqala ukubuya.

Ukucindezeleka uma kungelashwa:

• Kungaba kubi kakhulu, futhi izimpawu zingaba zimbi kakhulu.
• Ezinye izinkinga zempilo, njenge-dementia, zingandisa ingozi yokuba nezimo ezifana ne-dementia.
• Kungakhulisa izinkinga zempilo ezikhona, njengesifo sikashukela noma ubuhlungu obungapheli.
• Kungathinta zonke izici zokuphila, okuhlanganisa ubudlelwano bomuntu siqu, umsebenzi kanye nemfundo.
• Ekugcineni, kungaholela ekuzilimazeni noma ngisho nasekufeni.

Ukucindezeleka kanye nezinye izifo zengqondo kuye kwabonakala njengembangela enkulu yokuzibulala eSri Lanka. Ngakho-ke , uma wena noma othile omaziyo enemicabango yokuzibulala, sicela ungakushayi indiva. Funa usizo lochwepheshe ngokushesha. Shayela uSumithrayo (0112692909, 0112682535) noma iNational Mental Health Helpline 1926. Noma uye egumbini lezimo eziphuthumayo esibhedlela esiseduze.

Ingabe ukucindezeleka kungavinjelwa?

Nakuba ukucindezeleka kungenakuvinjelwa ngaso sonke isikhathi, kunezinto ongazenza ukuze unciphise ingozi yakho futhi ugcine impilo yakho yengqondo iqinile:

• Ukugcina ubuthongo obunempilo (amahora angu-7-8 ngosuku).
• Ukusebenzisa izindlela ezinempilo zokulawula ukucindezeleka. Isibonelo, ukukhuluma nomuntu omethembayo ngaphandle kokugcina izinkinga zifihliwe, ukuvivinya umzimba ngokuphefumula, nokuzindla.
• Zibandakanye emisebenzini yokuzinakekela njengokuzivocavoca njalo, ukuzindla, kanye ne-yoga. Zinike isikhathi sezinto ezikulethela injabulo.
• Gcina ubudlelwano obuhle bokuxhumana nabantu. Gcina ubudlelwano obuhle nomndeni nabangane.
• Gwema utshwala nezidakamizwa.

Uma uke waba nokucindezeleka ngaphambilini, kungenzeka ukuthi uphinde ube nakho. Ngakho-ke, ngokushesha nje lapho uqala ukuzwa izimpawu zokucindezeleka, ungalindi nje ukuthi kuphele, kodwa thola usizo ngokushesha okukhulu.

Kufanele ubonane nini nodokotela mayelana nokucindezeleka?

Uma unezinye zezimpawu zokucindezeleka okukhulunywe ngazo kulesi sihloko isikhathi esingaphezu kwamasonto amabili, futhi uma lezi zimpawu zithinta impilo yakho yansuku zonke, umsebenzi, noma ubudlelwano, bona udokotela noma umeluleki wezempilo yengqondo ngokushesha.Bangakunikeza ukuxilongwa okunembile futhi basikisele izindlela zokwelapha ezingcono kakhulu kuwe.

Uma usuqalile ukwelashwa kokucindezeleka futhi kubonakala kungasebenzi, noma unemiphumela emibi engathandeki ongakwazi ukuyibekezelela, ungesabi ukukhuluma nodokotela wakho. Angase akwazi ukushintsha uhlobo noma umthamo wemithi yakho, noma ancome uhlelo lokwelashwa oluhlukile.

Okokugcina, khumbula (Umyalezo Wokuya Ekhaya)

Ukucindezeleka kuyisimo esivamile kakhulu futhi esingaba yingozi esithinta izigidi zabantu minyaka yonke. Noma ubani angacindezeleka, ngisho nangaphandle kwesizathu esibonakalayo. Akuyona ubuthakathaka noma uphawu. Kuyisimo sezokwelapha esidinga ukwelashwa.

Izindaba ezinhle ukuthi ukucindezeleka kuyisimo esingelapheka. Uma unezimpawu zokucindezeleka, ungesabi, ungabi namahloni, futhi ungahlupheki wedwa. Khuluma nodokotela wakho noma umuntu omethembayo. Uma ufuna usizo ngokushesha, kulapho ungaba ngcono khona futhi ujabulele impilo yakho futhi. Ungalwi le mpi wedwa, baningi abantu abangakusiza futhi bakulalele.

Ukucindezeleka , impilo yengqondo, ukudabuka, ukukhathazeka, ukwelashwa, izimpawu