Uqala ukusebenza, kodwa ngemva kwesikhashana ingqondo yakho iyazulazula. Uthatha ifoni yakho, uyohlola okuthile ihora lonke, noma ukhohlwa ngokuzumayo ukuthi kungani uze ekamelweni. Ingabe lokhu kuyenzeka njalo kuwe? Nakuba abantu abaningi becabanga ngalokhu 'njengobuvila', kungaba yisimo esijulile, sezokwelapha. Namuhla sikhuluma ngesimo esibizwa ngokuthi i-ADHD yokunganaki, abantu abaningi abangazi ngempela ngaso, kodwa esinomthelela omkhulu empilweni yabo.
Kuyini i-ADHD yokunganaki?
Kalula nje, i-ADHD yokunganaki uhlobo lwe-Attention-Deficit/Hyperactivity Disorder (ADHD). Kodwa-ke, kulokhu, ukuzulazula, ukusebenza ngokweqile, kanye nokunganaki esivame ukukubona lapho sikhuluma nge-ADHD akubonakali. Inkinga enkulu lapha ubunzima bokugcina ukunaka, ubunzima bokuhlela umsebenzi, kanye nobunzima bokugxila entweni eyodwa .
Cabanga ngobuchopho bakho njengesiphequluli sekhompyutha esinamathebhu amaningi avuliwe. Kunezinto eziningi ezisebenza ngesikhathi esisodwa, izingoma zidlala ngemuva, izaziso zingena. Ngakho-ke kunzima ngawe ukugxila kahle kuthebhu eyodwa bese wenza umsebenzi. Ubuchopho bomuntu one-ADHD engaqaphile busebenza ngendlela efanayo. Lokhu kwenza kube yinselele enkulu ukuqedela imisebenzi yansuku zonke ngendlela efanele.
Lesi simo singathinta kokubili izingane ezincane kanye nabantu abadala. Nakuba lezi zimpawu zivame ukuba khona kusukela ebuntwaneni, akekho ongase akubone lokhu njengenkinga enkulu ngoba akuzona izigebengu.
Yiziphi izimpawu eziyinhloko zalesi simo?
Sonke sibhekana nalezi zinto ngezikhathi ezithile. Kodwa kumuntu one-ADHD engaqaphile, lezi zimpawu zivame ukuba zimbi kakhulu futhi zingaphazamisa umsebenzi wakhe wesikole, umsebenzi, impilo yomndeni, kanye nobudlelwano bezenhlalo. Ake sibheke izimpawu eziyinhloko.
| Isibonakaliso | Incazelo elula |
|---|---|
| Ukungakwazi ukunaka imininingwane emincane | Amaphutha anganaki avame ukwenzeka emsebenzini wesikole kanye nasehhovisi. |
| Ubunzima bokugcina ukunaka okuqhubekayo | Kunzima ukulalela inkulumo ende, ukufunda incwadi, noma ukubuka i-movie ngasikhathi sinye. Ingqondo yami iyazulazula kwezinye izinto. |
| Ubunzima bokulalela uma othile ekhuluma | Ukuzizwa sengathi ingqondo yakho ikwenye indawo ngisho noma othile ekhuluma nawe ngqo. Ngisho noma kubonakala sengathi ulalele, lokho okushiwoyo akungeni ekhanda lakho. |
| Ukwehluleka ukulandela imiyalelo nokuqeda imisebenzi | Ngisho noma uqala umsebenzi, uzophazamiseka ngokushesha bese uyeka phakathi. Ngisho noma uqala umsebenzi omningi, uzoqeda okuncane kakhulu. |
| Ubunzima bokuphatha isikhathi | Ukufika sekwephuzile ngaso sonke isikhathi, ukuphuthelwa yisikhathi esibekiwe, ukungakwazi ukuqeda umsebenzi ngesikhathi. |
| Ukugwema imisebenzi edinga umzamo omkhulu wengqondo | Akathandi futhi uyahlehlisa izinto emisebenzini okudingeka yenziwe, njengokugcwalisa amafomu nokubhala imibiko. |
| Ukulahlekelwa izinto njalo | Ukulahlekelwa noma ukukhohlwa njalo ukuthi ubeka kuphi izinto zakho zansuku zonke, njengezihluthulelo, isikhwama semali, ifoni, ipeni, njll. |
| Ukuphazamiseka kalula | Uma usebenza, uphazanyiswa kalula umsindo omncane noma into eseduze. |
| Ukukhohlwa imisebenzi yansuku zonke | Ukukhohlwa ukukhokha izikweletu, ukushaya ucingo, ukuya endaweni yokuqokwa, noma ukwenza imisebenzi yasekhaya. |
Kungani lesi simo senzeka?
Akukho sizathu esithile esitholiwe salokhu, kodwa ucwaningo luthole ukuthi kunezici eziningana ezingaba nomthelela kulokhu.
- Ufuzo: Lokhu kungasebenza emindenini. Uma ilungu lomndeni eliseduze line-ADHD, kungenzeka kakhulu ukuthi ube nalesi simo.
- Isakhiwo kanye nomsebenzi wobuchopho: Kutholakale ukuthi izinguquko ezithile esakhiweni kanye nomsebenzi wezingxenye ezithile zobuchopho bethu ezilawula ukunaka kanye nokuziphatha kungaba yimbangela yalokhu.
- Imiphumela ngesikhathi sokukhulelwa: Ukusebenzisa kukamama utshwala noma izidakamizwa ngesikhathi sokukhulelwa, ukuchayeka kumakhemikhali athile anobuthi endaweni ezungezile, kanye nokuzalwa okunesisindo esiphansi noma ukuzalwa ngaphambi kwesikhathi nakho kungandisa ingozi yokuba ingane ibe ne-ADHD.
Iyini ithonya le-ADHD yokunganaki empilweni?
Lesi simo singaba nomthelela omkhulu empilweni yakho. Mhlawumbe othisha nabazali bakho bakuthethisa esikoleni ngokuthi 'uvilapha', 'awenzi umsebenzi wakho kahle', noma 'ungabi nasithakazelo'. Kodwa empeleni akulona iphutha lakho. Indlela ubuchopho bakho obucubungula ngayo ulwazi ihlukile kancane kunezinye.
Lokhu akusikho ubuthakathaka noma iphutha lobuntu bakho. Lesi yisimo sezokwelapha esibangelwa ushintsho endleleni ubuchopho obusebenza ngayo.
Ngenxa yalokhu, ungabhekana nezinkinga ezifana nalezi:
- Ukungakwazi ukuqeda umsebenzi ngesikhathi (ukungabi nezinsuku zokugcina) emsebenzini.
- Ukufika sekwephuzile esikoleni, emsebenzini, noma emihlanganweni ebalulekile njalo.
- Ukulahlekelwa amadokhumenti abalulekile kanye nezimpahla.
- Indawo okuyo (igumbi, ideski) ihlala ingcolile futhi ididekile.
- Ubunzima bokugcina ubudlelwano nabangani.
Lezi zinto zinganciphisa ukuzethemba kwakho, zikwenze uzizwe uthukuthele futhi ukhungathekile, futhi uma zingaphathwa kahle, zingaholela kwezinye izinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka .
Wazi kanjani ukuthi unalesi simo?
Lokhu akuyona into engatholakala ngokuhlolwa kwegazi noma nge-scan. Uma usola ukuthi unalezi zimpawu, into engcono kakhulu ongayenza ukubonana nodokotela . Ngokuvamile, udokotela wezifo zengqondo, isazi sezinzwa, noma isazi sokusebenza kwengqondo singasithola lesi simo.
Udokotela ulandela izinyathelo ezintathu eziyinhloko zokuxilonga lesi simo.
| Izinyathelo | Lokho okwenziwa udokotela |
|---|---|
| 1. Ukuqinisekisa izimpawu | Uzobuzwa ngemikhuba yakho yokuziphatha yangaphambilini neyamanje. Ungathola nolwazi kubantu abafana nomndeni wakho, othisha besikole, kanye nabaphathi emsebenzini. Imibuzo ekhethekile (izikali zokulinganisa) ingasetshenziswa futhi ukuhlola izimpawu. |
| 2. Ukukhishwa kwezinye izimo zezokwelapha | Lezi zimpawu ziyahlolwa ukuze kubonakale ukuthi zibangelwa yini ezinye izimbangela, njengezinkinga zokulala, ukukhubazeka kokufunda, ukucindezeleka ngokweqile, noma ukusebenzisa izidakamizwa. Lokhu kuhilela ukuhlolwa ngokomzimba, kanye nezinye izivivinyo uma kudingeka. |
| 3. Ukuhlonza izinkinga zempilo yengqondo ezihambisanayo | Ukuhlola ezinye izimo zempilo yengqondo, njengokucindezeleka nokukhathazeka, njengoba lezi zimo zingahambisana ne-ADHD. |
Ingabe lokhu kungabonakala lapho umuntu esekhulile?
Yebo, nakanjani. Abantu abaningi bayasiqaphela lesi simo njengabantu abadala. Njengoba bengenalo lolo dlame lapho besebancane, akekho obona njengenkinga. Kodwa lapho bekhula, lezi zinkinga ziqala ukuvela eyunivesithi, emsebenzini, nasempilweni yomndeni. Ngezinye izikhathi, abazali babona izimpawu ze-ADHD enganeni yabo bese becabanga ukuthi, "O, nganginjalo lapho ngisemusha," bese bezihlola.
Yiziphi izindlela zokwelapha i-ADHD enganaki?
Lesi akusona isifo esingelapheki ngokuphelele. Kodwa-ke, singalawulwa kahle futhi ungaphila impilo ephumelelayo . Udokotela wakho uzokwakhela uhlelo lokwelashwa olufanele kakhulu ngokuhlanganisa indlela eyodwa noma ngaphezulu yokwelapha.
Imithi
Kunezinhlobo eziningana zemithi ezisiza ukulinganisela amakhemikhali (ama-neurotransmitter) ebuchosheni alawula ukunaka.
- Izikhuthazi Zengqondo: Lezi zilawula izimpawu zobuchopho futhi zandisa ukunaka nokugxila.
- Ama-Nonstimulants: Lawa anconywa kubantu abangabekezeleli ama-stimulants.
- Ama-antidepressant: Eminye imithi yokucindezeleka ingasiza futhi ekulawuleni izimpawu ze-ADHD.
Into ebaluleke kakhulu ukuthi le mithi kufanele isetshenziswe kuphela ngaphansi kweseluleko sikadokotela.
Ukwelashwa Kokuziphatha
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kukusiza ukuthi uqonde ubudlelwano phakathi kwemicabango yakho, imizwa yakho, kanye nokuziphatha kwakho. Lolu hlobo lokwelapha lungakusiza ukuthi ubone imicabango eyinkinga kanye nokuziphatha, ukushintshe, futhi uthuthukise amakhono okuphatha impilo yakho.
- Amaqembu Okusekela: Ukukhuluma nabantu ababhekene nezinkinga ezifanayo nezakho nokwabelana ngolwazi lwakho kungaba impumuzo enkulu. Kuzokusiza uqaphele ukuthi awuwedwa.
Ukubonisana Nokuqeqesha
Umqeqeshi we-ADHD ngumuntu okusiza ukuxazulula izinkinga ezingokoqobo empilweni yakho yansuku zonke (isib. ukufika ngesikhathi, ukuhlela umsebenzi). Uzokwethula izindlela ezidingekayo zokubeka imigomo nokuyifinyelela.
Uyiphatha kanjani impilo yansuku zonke ngalesi simo?
Kanye nokwelashwa, ukwenza izinguquko ezincane endleleni yakho yokuphila kungakusiza futhi ukuphatha lesi simo. Nazi ezinye izinto ongazizama.
| Inkinga | Izinto ongazenza |
|---|---|
| Lawula iziphazamiso | |
| Imisindo nezinto zangaphandle | Khetha indawo ethule yokusebenzela. Sebenzisa ama-headphone aqeda umsindo. Thulisa izaziso ezingadingekile. |
| Hlela umsebenzi. | |
| Ubunzima bokuhlela | Yenza uhlu lwezinto okufanele zenziwe njalo ekuseni. Yenza into eyodwa ngesikhathi. Sebenzisa izikhumbuzi nama-alamu efonini yakho. Bhala phansi izinto ezibalulekile encwadini yokubhala. |
| Vimbela ukulahlekelwa yimpahla | |
| Ukulahleka kwezimpahla njalo | Yiba nendawo ebekelwe yonke into (isib. indawo ehlukile yezihluthulelo). Zijwayeze umkhuba wokubuyisela izinto ezindaweni zazo ezifanele uma ufika ekhaya. |
| Gcina ukunaka kwakho endaweni eyodwa. | |
| Ubunzima bokugxila | Uma unomsebenzi omkhulu, wuhlukanise ube yizingxenye ezincane bese uwuqeda ngamunye ngamunye. Zinike umvuzo omncane uma usuqedile umsebenzi. Thatha ikhefu elifushane ngenkathi usebenza. |
Ngingamsiza kanjani ingane yami uma ine-ADHD engaqapheli?
Njengomzali, kunezinto eziningi ongazenza ukusiza ingane yakho.
- Landela uhlelo lokwelashwa lukadokotela wakho ngqo. Uma unikezwe imithi, yinikeze ngesikhathi.
- Khuluma nothisha bengane yakho bese nixoxa ngezindlela ongasiza ngazo ingane yakho ekilasini.
- Dala indawo ethule, engenazo iziphazamiso zomsebenzi wesikole.
- Phendula ngendlela enhle enganeni (Ukuqinisa okuhle). Mdumise ingane uma iqeda umsebenzi onzima.
- Ungalokothi usole noma ugxeke ingane yakho. Ukusho izinto ezinjengokuthi “Uvilapha” noma “Awukwazi ukwenza lutho” kungalimaza ukuzethemba kwengane yakho.
- Okubaluleke kakhulu: Ungamenzeli ingane yakho imisebenzi yasekhaya (ukuhlanza, ukwenza umsebenzi wesikole) lokho kungasusa ikhono layo lokwenza izinto yodwa. Yisize, uyisekele, kodwa yivumele yenze umsebenzi ngokwayo.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD yokunganaki akuyona ubuvila noma iphutha lobuntu. Yisimo sezokwelapha esingelapheka esibangelwa izinguquko ekusebenzeni kobuchopho.
- Lesi simo sithinta kokubili izingane kanye nabantu abadala. Singahlolwa futhi selashwe ngisho noma sesikhulile.
- Uma usola ukuthi wena noma ingane yakho inalezi zimpawu, qiniseka ukuthi ubona udokotela ukuze akunike iseluleko.
- Ngemithi, ukwelashwa kokuziphatha, kanye nokushintsha kwendlela yokuphila, lesi simo singaphathwa kahle futhi siphile impilo ephumelelayo nejabulisayo.
- Ukucela usizo akusikho ubuthakathaka, kungamandla. Awuwedwa.
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