Ingabe ngezinye izikhathi uzizwa sengathi, "Ngihlala nginje, ngidabukile kancane, futhi angizizwa kahle"? Okusho ukuthi, uzizwa sengathi ubulokhu uzizwa udangele kancane, njengethunzi elimnyama impilo yakho yonke, ngisho nangaphandle kwesizathu sangempela? Bese kuthi, ngokuzumayo, lolo daba selube lukhuni kangangokuthi awukwazi ngisho nokwenza imisebenzi yakho yansuku zonke? Uma kunjalo, lokhu kumayelana nento ebaluleke kakhulu kuwe. Lesi simo sibizwa ngokuthi 'ukucindezeleka okuphindwe kabili'.
Kuyini lokhu 'ukucindezeleka okuphindwe kabili'?
Kalula nje, 'ukucindezeleka okuphindwe kabili' kuyinhlanganisela yezimo ezimbili zempilo yengqondo. Ukuze sikuqonde kahle lokhu, ake siqale sibheke ukuthi ziyini lezo zimo ezimbili.
1. I-Dysthymia: Lesi isimo sengqondo sokukhathazeka esihlala isikhathi eside, esidabukisayo kancane, engisishilo ekuqaleni. Lesi yisimo esingapheli. Lokhu kusho ukuthi umuntu omdala uhlala nomuzwa wokudabuka nokusinda iminyaka engaphezu kwemibili . Nakuba kungase kungaphazamisi impilo yansuku zonke njengokucindezeleka okukhulu, kungaphazamisa ukujabulela impilo. Abanye bakuchaza ngokuthi "njengokugqoka ingubo edabukile." Abantu abaningi bacabanga ukuthi, "Yile ndlela engiyiyo."
2. Ukucindezeleka Okukhulu: Lesi yisimo esibi esivame ukusibiza ngokuthi 'ukucindezeleka'. Sibangela izimpawu ezinzima njengokudabuka, ukuphelelwa yithemba, nokulahlekelwa isithakazelo ezintweni obuzijabulela.
Manje ake ucabange ukuthi othile usevele ehlushwa isimo sokucindezeleka isikhathi eside esibizwa ngokuthi 'i-dysthymia'. Ngokuhamba kwesikhathi, ngaphezu kwaleso simo sokudabuka, isimo 'sokucindezeleka okukhulu' siyakhula. Yilokho esikubiza ngokuthi 'ukucindezeleka okuphindwe kabili' . Kufana nosuku lapho kuvame ukuba namaconsi, bese kuthi ngokuzumayo umbani ushaye bese kuqala ukuna imvula enkulu.
Lokhu kuhluke kanjani ku-Major Depression?
Umehluko omkhulu kakhulu 'yisimo sengqondo esiyisisekelo'.
- Umuntu onesifo sokucindezeleka okukhulu kuphela: Isimo sengqondo salo muntu (uma engacindezelekile) sisezingeni eliphilile nelijwayelekile. Uma enesiwombe sokucindezeleka, kuzwakala sengathi ushintsho olusha nolukhulu empilweni yakhe. Ngokwelashwa, ubuyela esimweni sakhe sengqondo esijwayelekile.
- Umuntu onesifo sokucindezeleka okuphindwe kabili: Isimo sengqondo 'esivamile' salo muntu sidabukile kancane (okungukuthi, isimo sakhe esiyinhloko 'yi-dysthymia'). Kungenzeka ukuthi abakaze babe nesimo sengqondo esinempilo nesijabulisayo empilweni yabo. Ngakho-ke, lapho kufika ukucindezeleka okukhulu, kungazwakala sengathi "usizi ebengilokhu nginalo luya luba lubi kakhulu."
Ngenxa yalokhu, abantu abanokucindezeleka okuphindwe kabili bangase baphuze ukufuna ukwelashwa. Bacabanga ukuthi, "Yile ndlela engiyiyo, angikwazi ukuyishintsha." Lesi isimo sengqondo esiyingozi kakhulu.
Ithebula elilandelayo libala ezinye zezimpawu ezimbi kakhulu ezingase zenzeke uma umuntu enesifo 'sokucindezeleka okukhulu'. Lezi zimpawu zingaba zimbi kakhulu uma umuntu enesifo sokucindezeleka okuphindwe kabili.
| Uhlobo lwesibonakaliso | Incazelo |
|---|---|
| Imizwa yengqondo | Ukudabuka okungabekezeleleki, ukuphelelwa yithemba, imizwa yokungafaneleki, kanye nomuzwa wecala ongadingekile. |
| Intshisekelo nenjabulo | Ukulahlekelwa isithakazelo ezintweni owawuzijabulela (ukuzijabulisa, ukuhlangana nabangani). |
| Ukulala | Ukungalali noma ukulala ngokweqile. |
| Amandla nokusebenza | Amandla aphansi, ukungahlaliseki, kanye nobunzima bokugxilisa ingqondo. |
| Ukudla | Ukulahlekelwa yisifiso sokudla noma ukudla ngokweqile. |
| Imicabango eyingozi | Imicabango yokufa noma ukuzibulala (Uma unale micabango, kubalulekile ukubona udokotela ngokushesha). |
Kungani 'ukucindezeleka okuphindwe kabili' kunzima ukukwelapha?
Kunezinselele eziningana ezikhethekile ekwelapheni lesi simo.
- Ukudumala okukhulu:Ucwaningo lukhombisile ukuthi abantu abanokucindezeleka okuphindwe kabili banomuzwa wokuphelelwa yithemba kakhulu kunalabo abanezinye izinhlobo zokucindezeleka. Bangase babe nomuzwa onamandla wokuphelelwa yithemba, njengokuthi, "Yile ndlela impilo yami enjani noma kunjalo, ayinakuba ngcono."
- Imiphumela yomzimba: Uma udabukile isikhathi eside, kuthinta nomzimba wakho. Lokhu kucindezeleka okungapheli kwandisa ingozi yakho yokuthola ezinye izifo, njengesifo senhliziyo nesifo sikashukela. Lezi zinkinga zomzimba zenza ukwelashwa kube nzima nakakhulu.
- Imikhuba yokuphila engemihle: Abantu abacindezelekile isikhathi eside banamathuba amaningi okuphendukela ekubhemeni, otshwaleni, noma kwezinye izidakamizwa. Bangase futhi babe nemikhuba yokudla engafanele. Le mikhuba ingenza impilo yabo ibe yimbi kakhulu futhi inciphise ukuzimisela kwabo ukufuna ukwelashwa.
Ingabe lesi simo singavinjelwa ukuthi singenzeki?
Yebo. Indlela engcono kakhulu yokuvimbela 'ukucindezeleka okuphindwe kabili' ukwelapha ukudabuka kwesikhathi eside okubangelwa yi-'dysthymia' ekuqaleni.
Kunezindlela eziningana zokwelapha:
- Imithi yokucindezeleka: Imithi yokucindezeleka iyasiza, kodwa ingathatha isikhathi eside ukusebenza ekwelapheni i-dysthymia kunokucindezeleka okuvamile.
- Ukwelashwa Kokuqonda: Lolu uhlobo olubaluleke kakhulu lokwelapha. Luhilela ukuhlonza izindlela zokucabanga ezimbi nezingenampilo ezifika engqondweni yakho, ukuzishintsha, kanye nokuzijwayeza umbono ongokoqobo nowakhayo ngokuphila.
- Ukuzivocavoca: Ukuzivocavoca umzimba kuyindlela enhle yokuthuthukisa isimo sengqondo. Ukuhlanganisa ukuzivocavoca nemithi kungathuthukisa imiphumela.
- Lala kahle: Ukungalali kahle njalo kungenza izimpawu zokucindezeleka zibe zimbi kakhulu, ngakho zama ukulala kahle ebusuku.
Ngokuvamile, inhlanganisela yemithi kanye nokwelashwa kwengqondo kuphumelela kakhulu. Udokotela wakho uzonquma uhlelo lokwelashwa olufanele wena.
Kuphathwa kanjani 'ukucindezeleka okuphindwe kabili'?
Ekucindezelekeni okuphindwe kabili, isiguli singase sibe nomuzwa oqinile wokuthi asinalo ukulawula impilo yaso, ukuthi konke kwenzeka ngokwesiphetho noma ngenxa yabanye abantu.
Ngakho-ke, ekwelashweni, akwanele ukwelapha ukucindezeleka okukhulu kuphela. Isimo se-dysthymia esiyisisekelo kumele siphathwe naso. Ngaphandle kwalokho, noma ngabe ukucindezeleka okukhulu kuncishisiwe, isimo sengqondo sokudabuka esiyisisekelo sihlala sikhona. Khona-ke ingozi yokucindezeleka okukhulu iphinde ivele iphezulu.
Ukwelashwa Kokucabanga laphaOkushiwoyo kubaluleke kakhulu. Kuyasiza ekushintsheni umcabango omubi wokuthi "Anginawo amandla okulawula impilo yami" kanye nokulawula impilo nemizwa yomuntu. Uma le ndlela yokwelapha ihlanganiswa nemithi, kungenzeka ukwelapha ngempumelelo zombili izici zesimo 'sokucindezeleka okuphindwe kabili' ngesikhathi esisodwa.
Into ebaluleke kakhulu ukungahlupheki wedwa, kodwa ukukhuluma ngalokhu nomuntu omethembayo bese ubona udokotela ofanelekayo ukuze uthole iseluleko nokwelashwa okufanele.
Umlayezo Wokuya Nawe Ekhaya
- 'Ukucindezeleka okuphindwe kabili' kuyisiqephu sokucindezeleka okukhulu esenzeka ngaphezu kwesimo sengqondo sokucindezeleka isikhathi eside (i-dysthymia). Lesi yisimo esibi kakhulu.
- Uma isimo sakho 'esijwayelekile' sidabukile kancane, ungasithathi kalula. Kungaba uphawu lwe-dysthymia.
- Ungalibali ukufuna ukwelashwa ngokucabanga ukuthi, "Yile ndlela engiyiyo, angikwazi ukuyishintsha." Ungalahli ithemba. Usizo luyatholakala.
- Ngokwelashwa okuphumelelayo (imithi kanye nokwelashwa kwengqondo), unganqoba lesi simo futhi uphinde ulawule impilo yakho.
- Uma wena noma othile omaziyo enalezi zimpawu, sicela ungamvumeli ahambe. Ngokuqinisekile bonana nodokotela .
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