Kuvamile kakhulu ukuzizwa udabukile, unesizungu, futhi ukhungathekile ngezinye izikhathi empilweni yethu. Ngezinye izikhathi sizizwa kanjalo lapho sishonelwa othandekayo, lapho sinenkinga emsebenzini, lapho okuthile kungahambi njengoba kuhleliwe. Kuyinto evamile. Kodwa uma lokhu kudabuka okungabekezeleleki, ukuphelelwa yithemba, kanye nomuzwa wokungabi nalutho kuqhubeka izinsuku noma amasonto, uma kuphazamisa impilo yakho yansuku zonke, kungaba yinto engaphezu kokudabuka nje. Yilapho-ke okufanele sifune khona iseluleko sezokwelapha.
Kuyini ngempela ukucindezeleka?
Kalula nje, ukucindezeleka kuyisifo sengqondo esithinta imizwa yethu. Odokotela bakubiza ngokuthi 'isifo sokucindezeleka esikhulu' noma 'ukucindezeleka kwezokwelapha'. Akuyona nje imizwa yokudabuka. Kuthinta indlela esicabanga ngayo, esizizwa ngayo, nesiziphethe ngayo. Uma singelashwa, lesi simo singahlala izinyanga, ngisho neminyaka. Singabangela ngisho nokuthi abantu bazibulale. Izindaba ezinhle ukuthi kunezindlela zokwelapha eziphumelelayo zaso. Kodwa into edabukisayo ukuthi cishe ingxenye yabantu abanesifo sokucindezeleka abakaze baxilongwe noma baphathwe ngendlela efanele.
Ingabe nawe unalezi zimpawu?
Akuwona wonke umuntu onesifo sokucindezeleka obhekana nezimpawu ezifanayo. Kodwa-ke, kunezinye izimpawu ezivamile ezingabonakala. Ake sibheke ukuthi ziyini.
| Isigaba sezimpawu | Izinto okufanele uzibone |
|---|---|
| Izici zengqondo nezingokomzwelo |
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| Izinguquko zokuziphatha |
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| Izici zomzimba |
|
Ubunzima balezi zimpawu, ukuthi zivela kangaki, nokuthi zihlala isikhathi esingakanani kungahlukahluka kumuntu nomuntu. Kwabanye abantu, lezi zimpawu zingabonakala njengezimpawu zomzimba. Lokhu kungenxa yokuthi amakhemikhali obuchopho ahilelekile ekucindezelekeni (ikakhulukazi i-'Serotonin' kanye ne-'Norepinephrine') ahlotshaniswa nesimo sethu sengqondo kanye nobuhlungu.
Ukucindezeleka kubathinta kanjani abantwana kanye nabantu abasha?
Ukucindezeleka ezinganeni ezincane
Ukuthi nje ingane encane idabukile akusho ukuthi inokucindezeleka. Kodwa uma ukudabuka kwengane kuqhubeka usuku nosuku, futhi uma ukushintsha kokuziphatha kwengane kuphazamisa umsebenzi wayo wesikole, ukudlala nabangani, noma ukuchitha isikhathi nomndeni, kungaba uphawu lokucindezeleka.
Ukucindezeleka ezinganeni ezincane
Kuvamile ukuzizwa uphansi futhi unesizungu ngesikhathi sobusha. Kodwa uma ukudabuka kwengane yakho kuhlala isikhathi esingaphezu kwamasonto amabili futhi ikhombisa nezinye izimpawu zokucindezeleka, kungaba yinkinga. Bheka izimpawu zokuzihlukanisa nabangani nomndeni, amamaki aphansi esikoleni, kanye nokusebenzisa utshwala noma izidakamizwa . Uma ubona noma yiziphi zalezi zimpawu, khuluma nengane yakho bese ubona udokotela wakho . Ngokwelashwa okufanele, ingane yakho inganqoba lesi simo futhi ikhule iphilile.
Yiziphi izimbangela zokucindezeleka?
Akukho imbangela eyodwa eqondile yokucindezeleka etholakele okwamanje, kodwa odokotela bakholelwa ukuthi kuyinhlanganisela yezici eziningana.
- Isakhiwo sobuchopho: Ucwaningo luthole ukuthi kunezinguquko zomzimba ebuchosheni babantu abanesifo sokucindezeleka.
- Izinguquko zamakhemikhali ebuchosheni: Amakhemikhali asebuchosheni abizwa ngokuthi ``ama-neurotransmitter`` asiza ukulawula imizwa yethu. Lokhu kungenzeka ngoba la makhemikhali awasebenzi kahle kumuntu onesifo sokucindezeleka.
- Ama-hormone: Amazinga ama-hormone emzimbeni ayashintsha ngenxa yezici ezifana nokukhulelwa, ngemva kokubeletha, izinkinga ze-thyroid, kanye nokunqamuka kokuya esikhathini. Lokhu kungabangela nokucindezeleka.
- Ithonya lezakhi zofuzo: Uma othile emndenini wakho enesifo sokucindezeleka, nawe usengozini enkulu yokuba naso. Lokhu kusho ukuthi kungase kube nokuxhumana kwezakhi zofuzo.
Ukuthola kanjani lokhu, Dokotela?
Udokotela wakho uzolandela lezi zinyathelo ukuze anqume ukuthi unesifo sokucindezeleka nokuthi siluhlobo luni:
- Ukuhlolwa komzimba: Impilo yakho iyonke izohlolwa ukuze kubonakale ukuthi lezi zimpawu zibangelwa yini esinye isimo sezokwelapha.
- Ukuhlolwa kwelebhu: Kungase kudingeke wenze okuthile okufana nokuhlolwa kwegazi ukuze uhlole amazinga athile ama-hormone.
- Ukuhlolwa kwempilo yengqondo: Udokotela uzokubuza imibuzo mayelana nemicabango yakho, imizwa yakho, kanye nezindlela zakho zokuziphatha. Ungase ucelwe futhi ukuthi ugcwalise uhlu lwemibuzo.
- Izindlela Zokuhlola: Odokotela basebenzisa izindlela zokuhlola ezamukelwa emhlabeni wonke, njenge-'DSM-5', ukuze bathole izifo.
Khumbula, ukucindezeleka akusona ubuthakathaka. Kuyisimo sezokwelapha esidinga ukwelashwa. Ngakho-ke ungalokothi ube namahloni okucela usizo.
Yiziphi izindlela zokwelapha ukucindezeleka?
Uma unezimpawu zokucindezeleka, khuluma nodokotela wakho kuqala. Angakuhlola bese eqala ukwelashwa noma akuthumele kuchwepheshe, njengodokotela wezifo zengqondo. Uhlobo lokwelashwa olutholayo luzoncika ohlotsheni kanye nobukhali bezimpawu zakho.
- Imithi: Imithi yokucindezeleka iyasebenza kakhulu kubantu abaningi. Kungase kudingeke uzame izinhlobo eziningana ukuze uthole ekusebenzela kahle kakhulu.
- Ukwelapha Ngengqondo: Okubizwa nangokuthi "ukwelapha ngokukhuluma." Ukukhuluma ngezinkinga zakho njalo nodokotela wezifo zengqondo noma umeluleki kungasiza ekulawuleni izimpawu zakho. Ukwelapha Ngokuziphatha Kokuqonda (i-CBT) kuyindlela ethandwayo esetshenziswa kulokhu.
- Ukulaliswa esibhedlela: Ngezinye izikhathi, uma ukucindezeleka kukhulu kangangokuthi kunengozi yokuzilimaza, kungadingeka uhlale esibhedlela ukuze uthole ukwelashwa.
- Ezinye izindlela zokwelapha: Ezimweni ezimbi kakhulu lapho imithi ingasizi, kusetshenziswa izindlela zokwelapha ezikhethekile ezifana ne-'Electroconvulsive therapy (ECT)' kanye ne-'Transcranial magnetic stimulation (TMS)'.
Izimpawu zesixwayiso nosizo oluphuthumayo
Kukhona ingozi yokuzibulala kanye nokucindezeleka. Qaphela kakhulu ngalezi zimpawu.
Uma othile ecabanga noma ekhuluma ngokuzilimaza, ungalokothi ukuthathe kalula. Udinga ukuthatha isinyathelo ngokushesha.
Izici zengozi:
- Ukukhuluma noma ukucabanga ngokufa njalo.
- Kungazelelwe uzizwe udangele bese ngokuzumayo uzizwa uzolile noma ujabule ngendlela exakile.
- Ukusho izinto ezinjengokuthi "Ngingathanda ukungabi lapha" noma "Ngifuna ukuphuma kulokhu."
- Ngihlala ngithi abanamsebenzi futhi abanakuzisiza.
- Ukwenza umsebenzi oyingozi (isib. ukushayela ngesivinini esikhulu).
- Ukuziphatha njengokungathi ulungiselela amalungiselelo okugcina (ukusabalalisa izimpahla, ukubhala amafa okugcina).
- Ukuyohlangana noma ukukhuluma nabangani.
Kufanele ulufune nini usizo oluphuthumayo?
Uma wena noma othile omaziyo ecabanga noma ezama ukuzilimaza, iya eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU) ngokushesha noma ushayele inombolo yezimo eziphuthumayo.
Uma nawe ucabanga kanjalo:
- Shayela udokotela wakho noma udokotela wezifo zengqondo ngokushesha.
- Tshela ilungu lomndeni noma umngane omethembayo ngalokhu.
- Khuluma nomuntu ofana nomholi wakho wenkolo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusikho nje ukudabuka, kuyisifo esidinga ukwelashwa.
- Lokhu akulona ubuthakathaka futhi kungenzeka kunoma ubani.
- Uma wena noma othile omaziyo ebhekene nezimpawu, ungangabazi ukufuna iseluleko sezokwelapha. Kunezindlela zokwelapha ezisebenzayo ezitholakalayo.
- Izinguquko zendlela yokuphila ezifana nokuzivocavoca umzimba, ukudla okunempilo, kanye nokulala kahle kuyizinto ezinhle kakhulu zokusekela ukwelashwa.
- Uma wena noma omunye umuntu esengozini, funa usizo oluphuthumayo ngokushesha. Ungazami ukuphakamisa lo mthwalo wedwa.
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