Kunezinto eziningi ezingakusiza ukunciphisa ukucindezeleka ozizwayo, okungukuthi, ukucindezeleka. Akuzona zonke amaphilisi. Uhlelo lwakho lokwelashwa lungafaka imithi. Kodwa uma ukucindezeleka kwakho kungekubi kakhulu, ungathola impumuzo enkulu ezintweni ezifana nokushintsha indlela yokuphila kanye nokwelulekwa. Kodwa khumbula, kubalulekile njalo ukukhuluma nodokotela wakho bese ukhetha indlela yokwelapha efanele wena.
1. Ukuzivocavoca - umuthi wengqondo nomzimba
Ukuzivocavoca, ikakhulukazi ukuzivocavoca okwandisa ukushaya kwenhliziyo yakho, kuhle kakhulu ekucindezelekeni. Kalula nje, ukuzivocavoca kwandisa ukugeleza kwegazi ebuchosheni bakho. Kungaphinde kuthuthukise ukukhiqizwa kwamakhemikhali athile obuchopho, afana neminye imithi yokucindezeleka.
Ungenza noma yimuphi umsebenzi owuthandayo. Kungaba lula noma kube nzima ngendlela othanda ngayo. Isibonelo, olunye ucwaningo luthole ukuthi ngisho nokuhamba ngokushesha imizuzu engama-30, izinsuku ezi-5 ngesonto, kwakuwusizo olukhulu kubantu abanokucindezeleka okuncane kuya kokuphakathi. Akukho okubi ngokwenza okungaphezu kwalokho.
Uma ukucindezeleka kwakho kukubi kakhulu, ukuzivocavoca kusengumqondo omuhle, kodwa ungadinga ezinye izindlela zokwelapha ngesikhathi esifanayo.
2. Ubuthongo obuhle ebusuku - umuthi wengqondo ekhathazekile
Ukucindezeleka kungakwenza ulahlekelwe ubuthongo, kanti ukungalali kahle kungakwenza uzizwe ucindezelekile. Kufana nomjikelezo omubi. Uma unenkinga yokulala, khuluma nodokotela wakho. Angase afune ukukuhlola enye inkinga, njenge-sleep apnea.
Nokho, kunezinguquko ezilula ongazenza endleleni yakho yokuphila ezingaletha imiphumela emikhulu. Ake sibheke ukuthi ziyini.
| Zijwayeze lezi zinto ukuze ulale kahle ebusuku | Kungani kubalulekile? |
|---|---|
| Sebenzisa umbhede kuphela uma ulala . | Gwema ukufunda izincwadi, ukubukela i-TV, noma ukusebenzisa ikhompyutha ngenkathi uhleli embhedeni. Ingqondo yakho idinga ukuqaphela ukuthi umbhede uyindawo yokulala. |
| Lala ngesikhathi esifanayo nsuku zonke. | Lokhu kuzolawula iwashi lomzimba wakho. |
| Gcina igumbi lokulala limnyama futhi lithule . | Ukukhanya nomsindo yizinto eziyinhloko eziphazamisa ubuthongo. |
| Gwema ukulala kancane emini. | Ukulala emini kunganciphisa ikhono lakho lokulala ebusuku. |
| Gwema i-caffeine, i-nicotine, notshwala ngaphambi kokulala. | Lezi yizinto ezivuselelayo eziphazamisa kakhulu indlela yakho yokulala. |
| Vivinya umzimba ekuseni noma ntambama . | Ukuzivocavoca umzimba ngesikhathi sokulala kungavuselela umzimba futhi kubambezele ubuthongo. |
3. Amaqembu Okusekelana - Zizwa sengathi awuwedwa
Lokhu kungenza umehluko omkhulu. Uma ujoyina iqembu lokusekelana, uzohlangana nabantu ababhekene nezinselele ezifanayo nezakho. "La maqembu angakwenza uzizwe sengathi awuwedwa. Leyo yingxenye ebaluleke kakhulu yenqubo yokwelashwa," kusho ochwepheshe.
Akuwona wonke amaqembu afanayo, ngakho-ke kungadingeka uzame ambalwa uze uthole elikusebenzelayo. Ngaphambi kokujoyina elinye, thola ukuthi ligxile kuphi, ukuthi umhlangano uvame ukuhamba kanjani, nokuthi ukuqeqeshwa komholi kunjani.
4. Ukwelulekwa - Ake sixoxe ngalokho okusezingqondweni zethu bese sithola izixazululo.
Ukwelashwa ngengxoxo kuyindlela enhle yokukhuluma ngezinselele zakho nokuthola izixazululo ezintsha. Izifundo zikhombisile ukuthi izinhlobo eziningi zokwelulekwa zingasiza ekwelapheni ukucindezeleka. Isibonelo:
- Ukwelashwa kokuziphatha kwengqondo (CBT): Lokhu kukufundisa ukubona nokushintsha imicabango nezenzo ezingase zibangele izimpawu zakho.
- Ukwelashwa kokuxhumana nabantu:Ifundisa izindlela ezinempilo zokuxhumana nokuxhumana nabanye.
- Ukwelapha ngokuxazulula izinkinga: Kukunika amakhono owadingayo ukuze uphathe kangcono isimo sakho.
Lokho umeluleki omuhle akwenzayo ukusebenzisa noma yiluphi ubuchwepheshe obutholakalayo kuye ngokolwazi lwakhe namakhono akhe bese ebona ukuthi isiguli sisabela kanjani kukho.
5. Ukwelashwa Okulula - Ikakhulukazi ekucindezelekeni ngezikhathi ezithile
Abanye abantu bangaba nohlobo oluthile lokucindezeleka lapho izinsuku zimfushane nobusuku bude, njengasebusika. Lokhu kubizwa ngokuthi i-Seasonal Affective Disorder (SAD) . Ezimweni ezinjalo, ukusebenzisa ibhokisi lokukhanya elenzelwe ngokukhethekile kungasiza.
Lokhu kuhilela ukuma phambi kwebhokisi lokukhanyisa cishe imizuzu engama-30 ngemva kokuvuka ekuseni. Kubantu abane-SAD, lokhu kwelashwa kungasebenza kahle njengemithi yokucindezeleka.
6. Ukukhuthazwa Kwamagnetic Kwe-Transcranial (TMS)
Odokotela basebenzisa le ndlela ukwelapha ukucindezeleka okungaphenduli emithini. Isebenzisa insimu yamagnetic. "Isetha kabusha amanethiwekhi emizwa yobuchopho futhi iwavumele ukuthi asebenze ngendlela evamile futhi," kusho odokotela.
Uma ezinye izindlela zokwelapha zingasebenzi, ungakhuluma nodokotela wakho ngezinzuzo kanye nokubi kwalokhu. Lokhu kwelashwa kwenziwa ehhovisi likadokotela, ngenkathi uphapheme ngokuphelele. Ngokuvamile uzoba nezikhathi zemizuzu engama-40, izinsuku ezi-5 ngesonto, amasonto ama-4 kuya kwayi-6. Ungase uzwe ikhanda elincane ngemva kokwelashwa, kodwa ungenza imisebenzi yakho yansuku zonke njengokujwayelekile.
7. Ukwelashwa Nge-Electroconvulsive (ECT)
Uma unesifo sokucindezeleka okukhulu esingaphenduli kwezinye izindlela zokwelapha, udokotela wakho angase akuphakamise lokhu kwelashwa.
Lokhu kwelashwa kunikezwa ngaphansi kwe-anesthesia ejwayelekile, okusho ukuthi ulele. Ngakho-ke uzodinga umuntu ozokushayela ekhaya ngemuva kokwelashwa. Ngesikhathi se-ECT, udokotela ufaka ugesi omncane ngama-electrode ekhanda lakho. Lokhu kubangela ukuxhuzula isikhashana ngenkathi ulele.
Ngokuvamile kuthatha phakathi kokwelashwa okungu-6 no-12 emavikini amaningana. Ngezinye izikhathi kusetshenziswa "njengokwelashwa kokunakekelwa" ukuvimbela izimpawu ukuthi zingabuyi ngemva kokuba ukucindezeleka sekuthuthukile.
I-ECT iyindlela yokwelapha ephumelelayo ebilokhu isetshenziswa amashumi eminyaka, kodwa odokotela abakaqiniseki ukuthi kanjani nokuthi kungani ukuquleka okubangelwa yi-ECT kuthuthukisa ukucindezeleka.
I-ECT ingabangela ikhanda elibuhlungu, ukucasuka kwesisu, ubuhlungu bemisipha, kanye nokulahlekelwa inkumbulo yesikhashana okungase kuqhubeke phakathi nesikhathi sokwelashwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusona ubuthakathaka, kuyisifo esingelapheka.
- Ngaphezu kwemithi, izinto ezinjengokuzivocavoca umzimba, ukulala kahle, kanye nokwelulekwa kungaba usizo olukhulu ekululameni kwakho.
- Akudingeki ukuthi udlule kulolu hambo wedwa. Qhuba lokhu kanye nodokotela wakho, umndeni wakho, kanye namaqembu okusekelana.
- Hlala ufuna iseluleko sezokwelapha ukuze ukhethe ukwelashwa okukulungele. Ungazami lutho wedwa.
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