Uma uphila ne -ADHD , noma i-Attention Deficit Hyperactivity Disorder, ingabe ngezinye izikhathi uzizwa sengathi abanye abantu bakubheka ngendlela engafanele? Lapho umndeni nabangane bekugxeka ngokungalaleli kahle, ingabe uzizwa unecala ngokubadabukisa? Noma uyathukuthela kakhulu futhi udabuke ngezinto ezincane? Lezi yizinto ezivame kakhulu ezihambisana ne -ADHD . Awuwedwa. Eqinisweni, uzizwa imizwa efanayo naleyo wonke umuntu ayizwayo, kodwa ngenxa ye -ADHD , leyo mizwa ingaba qatha kancane futhi ihlale isikhathi eside . Ingxenye engcono kakhulu ukuthi, kunezindlela zokukusiza ukubhekana nale mizwa futhi uyilawule. Ake sixoxe ngayo.
Measuring stress
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Buyini ubudlelwano phakathi kwe-ADHD nokucindezeleka?
Kalula nje, ukucindezeleka kuyinto sonke esibhekana nayo empilweni. Kuhle ukubiza lokhu kucindezeleka ngokuthi into okudingeka sigxile kuyo, sisebenze kanzima, noma sisinde engozini. Kusigcina simatasa.
Kodwa-ke, inkinga iqala lapho lokhu kucindezeleka kuba nzima ukukulawula. Uma ukucindezeleka kuhlala kumazinga aphezulu isikhathi eside, kungaholela ezinkingeni ezinkulu zempilo njengokucindezeleka nesifo senhliziyo .
Manje ake sibone ukuthi lokhu kuhlobana kanjani ne-ADHD. Umuntu one-ADHD ubhekene nezinselele eziningi ezincane nsuku zonke. Ubunzima bokunaka, ukukhohlwa izinto, kanye nokuba nenkinga yokuhlala ugxile konke kungaholela ekucindezelekeni okuqhubekayo kanye nokukhungatheka. Uma lokhu kucindezeleka okuqongelelekile kungaphathwa kahle, kungandisa ingozi yezinye izinkinga zempilo. Isibonelo:
- Izimo ezifana nokudlikizela noma i-Tourette's syndrome .
- Ukucindezeleka noma ukuhlaselwa ukukhathazeka .
- I-FibromyalgiaIzimo zobuhlungu obungapheli njenge-fibromyalgia.
Ungakuphatha kanjani lokhu kucindezeleka?
Kunezinto eziningi noma ubani one-ADHD - kungaba ingane encane, umuntu osemusha, noma umuntu omdala - angayenza ukuze anciphise lokhu kucindezeleka.
Landela uhlelo lwakho lokwelashwa kahle.
Kungakhathaliseki ukuthi imithi noma ukwelashwa kokuziphatha, landela uhlelo lokwelashwa olunikezwe udokotela wakho ngqo. Ungalokothi ushintshe uhlelo lwakho lokwelashwa ngaphandle kokukhuluma nodokotela wakho kuqala.
Funda amakhono okuphatha ukucindezeleka
Kunezindlela eziningana ongazifunda ukuze ubhekane nokucindezeleka ngempumelelo.
| Ikhono | Kalula nje… |
|---|---|
| Ukugwema izimo ezicindezelayo | Ukubona izindawo noma abantu abakwenza uzizwe ucindezelekile bese uzama ukuziqhelelanisa nabo ngangokunokwenzeka. |
| Ikhono lokuxazulula izinkinga | Ukufunda ukuhlukanisa inkinga ibe izingxenye bese uyixazulula isinyathelo ngesinyathelo, ngaphandle kokwethuka uma ubhekene nayo. |
| Amakhono okuxhumana | Ukujwayela ukutshela abanye lokho okucabangayo nokukudingayo ngokucacile nangokuzola. |
| Ukuzimela | Ungesabi ukwazisa abanye ngezidingo zakho kanye nokulinganiselwa kwakho nokucela usizo oludingayo. |
Prakthiza amasu okuphumula.
Prakthiza amasu okuphumula njengokuzindla. Lokhu kungasiza ekunciphiseni ukukhathazeka. Amasu afana ne -biofeedback angakusiza futhi ukuthi uqaphe amazinga akho okucindezeleka futhi ufunde ukulawula izimpendulo zakho kuwo.
Gcina impilo enhle iyonke.
Ukugcina impilo enhle kukusiza ukuthi uphathe kangcono i-ADHD futhi kunikeze umzimba wakho amandla okubhekana nokucindezeleka.
- Nciphisa ukusetshenziswa kwe-caffeine (itiye, ikhofi) kanye ne-nicotine (ugwayi) ngangokunokwenzeka.
- Yidla ukudla okuhle nokunomsoco.
- Vivinya umzimba njalo .
- Lala ngokwanele.
- Gwema izidakamizwa notshwala ngokuphelele.
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Check Availability →Ungayilawula kanjani imizwa emsebenzini?
I-ADHD ingadala izinselele ezahlukahlukene emsebenzini, okuhlanganisa ukuhlehlisa izinto, ukungakwazi ukuhlela umsebenzi, ukuphazamiseka kalula, ubunzima bokuqeda imisebenzi, kanye nokuphazamisa abanye ngesikhathi semihlangano.
Lezi zinto zingandisa ukucindezeleka emsebenzini, ngezinye izikhathi kuze kufike ezingeni lapho ukhathala khona ngomsebenzi wakho. Ungase futhi wesabe ukuthi "abanye bazocabanga ukuthi ngiyisehluleki."
Nazi ezinye izeluleko ezisebenzayo zokukusiza ezimweni ezinjalo:
| Ithiphu | Incazelo |
|---|---|
| Cela indawo ethule. | Uma uphazamiseka, cela indawo ethule yokusebenza. Noma ufake ama-headphone bese ulalela umculo. |
| Yenza uhlu. | Bhala phansi yonke imisebenzi okufanele uyenze encwadini. Ngaleyo ndlela ngeke uyikhohlwe. Yiqedele ngayinye bese uyihlukanisa. |
| Yenza into eyodwa ngesikhathi. | Esikhundleni sokuzama ukwenza izinto eziningi kakhulu ngesikhathi esisodwa, qeda umsebenzi owodwa bese udlulela kolandelayo. |
| Nethezeka. | Ukusebenza njalo kungakwenza uzizwe ukhathele. Hamba kancane ngesikhathi sekhefu lakho lasemini. Bhala amanothi amafushane ngesikhathi somhlangano omude. |
| Nciphisa ukusebenza ngokubambisana | Uma uzizwa ucindezelekile lapho usebenza eqenjini, bheka ukuthi ungakwazi yini ukwenza eminye imisebenzi wedwa. |
Ekhaya, ungayiphatha kanjani imizwa yakho ngobudlelwano bakho?
Abantu abane-ADHD bavame ukulalela ukugxekwa nokugxekwa kwabanye. Uma bezwa izinto ezinjengokuthi, “Awukhumbuli lutho,” noma “Awusoze waqeda izinto ngesikhathi,” bangaba nesimo sengqondo sokuzenyeza. Lokhu kungathinta ubudlelwano bakho nomndeni, oshade naye, kanye nabangani.
Mhlawumbe ungahlosile uphazamisa ingxoxo, noma ngokuzumayo usabela ngemizwa eminingi kakhulu. Lapho omunye umuntu ekhononda ngezikhathi ezinjengalezi, ungase uzizwe uthukuthele naye. Nazi ezinye izeluleko zokuphatha lezi zimo:
- Hlela kusenesikhathi:Uma ucindezelekile ngento efana nomcimbi womndeni noma umhlangano, tshela umlingani wakho ngakho kusenesikhathi. Vumelana ngokuthi "ufike kusenesikhathi" noma "uthathe ikhefu elifushane phakathi kwalokhu."
- Yabelana ngomsebenzi: Uma uphuthelwa umsebenzi, kungaba yinto ecasulayo kini nobabili ukuba nomlingani wakho enze umsebenzi. Khulumani ngomsebenzi okudingeka wenziwe bese niwuhlanganyela. Ungathathi umsebenzi omningi kunalowo ongakwazi ukuwusingatha.
- Zinike ikhefu: Uma uzizwa ukhathele, ungesabi ukutshela abathandekayo bakho ukuthi, "Ngidinga isikhathi sokuba wedwa." Lokho kuvamile.
- Vuma uma wenza iphutha: Ungasoli i-ADHD ngawo wonke amaphutha owenzayo. Esikhundleni sokuzama ukuzivikela, vuma bese uthi, "Ngiyaxolisa, ngenze iphutha."
Ungalutholaphi usizo?
Awuwedwa kulolu hambo. Abangani bakho, umndeni, abanye abantu abane-ADHD, kanye nochwepheshe bezempilo yengqondo abakuqondayo lokhu bangakusiza.
- Intsha kanye nabantu abadala bangathola usizo kumuntu onjengomqeqeshi we-ADHD noma umhleli ochwepheshe.
- Joyina amaqembu okusekela ahlinzeka ngolwazi nokusekela abantu abane-ADHD. Ukuzwa okuhlangenwe nakho kwabanye abantu kungaba umthombo omkhulu wesikhuthazo.
- Ungafunda ukuthi ungaphatha kanjani izimpawu nemizwa ye-ADHD ngokusebenzisa ukwelashwa komuntu ngamunye, imibhangqwana, noma iqembu. Kubalulekile ukubona udokotela wezifo zengqondo oqeqeshiwe ukuze akwenze lokhu.
Uma ungaqiniseki ukuthi uzoqala kuphi, khuluma nodokotela womndeni wakho kuqala . Angakudlulisela kuchwepheshe ofanele.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD ayithinti nje ukunaka kuphela, kodwa futhi ithinta nemizwa yakho. Ukuzwa imizwa kuyingxenye yalesi simo.
- Ukucindezeleka okubangelwa yi-ADHD kungaba kubi kakhulu, kodwa kungalawulwa ngokushintsha indlela yokuphila, amasu okuphumula, kanye nokwelashwa okufanele.
- Kunezindlela ezilula nezisebenzayo ezingakusiza ngezinselele obhekene nazo emsebenzini nasekhaya. Zama.
- Ungesabi ukucela usizo. Khuluma nodokotela wakho, uchwepheshe wezokwelapha, nomndeni nabangane abasekelayo ngalokhu. Awuwedwa.
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