Kungenzeka ukuthi usuhlushwa ukucindezeleka isikhathi eside. Ingabe wake wazizwa sengathi awutholi impumuzo ekucindezelekeni kwakho, yize uthatha imithi yokucindezeleka oyinikezwe udokotela wakho? Ingabe wake wazizwa sengathi uwedwa emhlabeni? Uma kunjalo, ungakhathazeki. Awuwedwa. Abantu abaningi abanokucindezeleka bake babhekana nalokhu. Namuhla, sizoxoxa ngokuningiliziwe ngalesi simo, ukucindezeleka okungamelani nokwelashwa.
Kuyini Ukucindezeleka Okumelana Nokwelashwa?
Kalula nje, lokhu kusho ukuthi ubulokhu uthatha okungenani izinhlobo ezimbili ezahlukene zemithi yokucindezeleka yokucindezeleka, ngemithamo efanele, isikhathi eside ngokwanele, kodwa izimpawu zakho azikathuthuki kakhulu. Ucwaningo lubonisa ukuthi lokhu kungenzeka kubantu abaphakathi kuka-30% no-70% abaphuza imithi yokucindezeleka.
Kodwa nansi into ebaluleke kakhulu okufanele uyiqonde. Lokhu akulona iphutha lakho, futhi akuyona into ongeke ukwazi ukululama kuyo. Abacwaningi abakayitholi imbangela eyodwa eqinisekile. Kodwa-ke, bathole ezinye izinto eziyingozi ezingaba nomthelela kulesi simo.
Isizathu esikhulu 'ukuyeka' imithi ngokushesha!
Lena yinkinga enkulu esiyibonayo. Cabanga nje, udokotela wakho ukunikeze umuthi. Uwusebenzisa isonto elilodwa noma amabili. Kodwa awuzwa mehluko. Ucabanga ukuthi, "Lo muthi awunamsebenzi, awusebenzi kimi." Bese uyeka ukuwuthatha umuthi.
Nakhu okudingeka sikuqonde. Ama-antidepressant awayona into esebenza ngokushesha njengombulali wezinhlungu. Athinta i-chemistry yobuchopho bakho futhi athatha isikhathi ukulawula izimpawu zakho.
Eqinisweni, "ukuhlolwa kwemithi kwangempela" kusho ukuthi uthatha umthamo onqunyiwe womuthi nsuku zonke, njalo, okungenani amasonto amane kuya kwayisithupha . Abanye abantu bangathatha amasonto ayisishiyagalombili noma ngaphezulu ukubona imiphumela egcwele.
Wenzani udokotela?
Uma usuthathe imithi yakho isikhathi eside futhi ngesilinganiso esifanele, kodwa ungakazizwa ungcono, udokotela wakho uzokushintsha uye komunye umuthi. Lokhu kuvame ukuba uhlobo oluhlukile lomuthi kunalowo owawuwuthatha ekuqaleni.
Ngokwesibonelo:
- Okokuqala, kungenzeka ukuthi unikezwe umuthi we -SSRI (Selective Serotonin Reuptake Inhibitor) , njenge-Fluoxetine (Prozac).
- Uma lokho kungasebenzi, zama i-SNRI (Serotonin-Norepinephrine Reuptake Inhibitor).Kungenzeka ukushintshela kumuthi osesigabeni esifanayo, njenge-`Venlafaxine` (Effexor) noma i-`Duloxetine` (Cymbalta).
Abanye ochwepheshe bakhetha ukusebenzisa igama elithi "ukucindezeleka okunzima ukwelapha" kunelithi "Ukucindezeleka Okumelana Nokwelashwa." Lokhu kungenxa yokuthi igama elithi "ukumelana" lisikisela ukuthi alisoze lalapheka. Iqiniso liwukuthi, noma ngabe umuthi owodwa ungasebenzi, kunethuba elihle lokuthi ezinye izindlela zokwelapha zizokusiza. Kungase kudingeke uzame izinketho eziningana uze uthole ukwelashwa okusebenza kahle kuwe.
Ingabe zikhona ezinye izinto ezandisa ingozi?
Yebo, kunezinye izici eziningana ezingayithinta. Ake sibheke lokho.
| Isici Sengozi | Kuchazwe kalula |
|---|---|
| Uhlobo lokucindezeleka kwakho | Uma izimpawu zakho zokucindezeleka ziqale ngaphambi kweminyaka engu-18, okungukuthi, ebusheni bakho, kungathatha isikhathi eside ukuthi uphendule emithini evamile. Lokhu akusho ukuthi awukwazi ukwelapheka, kodwa kungasho ukuthi ungadinga ukwelashwa okukhethekile. |
| Ukuba khona kwezinye izifo zomzimba | Ezinye izimo zezokwelapha ongase ube nazo zingabambezela ukululama ekucindezelekeni. Isibonelo: izinkinga ze-thyroid (i-hypothyroidism), ubuhlungu obungapheli, isifo senhliziyo, isifo sikashukela, ukuntuleka kwe-vitamin B12 noma i-vitamin D. |
| Ezinye izinkinga zengqondo | Uma kunezinye izimo ezihambisanayo kanye nokucindezeleka, lokho kungaba yisithiyo ekwelashweni. Izibonelo: Izinkinga Zokukhathazeka, Isifo Sokucindezeleka Ngemva Kokuhlukumezeka (PTSD), Ukusetshenziswa Kwezidakamizwa Noma Utshwala. |
| Ukuhlonza okungalungile | Ngezinye izikhathi, ungase ungabi naso nhlobo isifo sokucindezeleka. Isibonelo, isifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder singaqala sibe nezimpawu zokucindezeleka. Izindlela zokwelapha lezi zinto zihluke ngokuphelele. Yingakho kubaluleke kakhulu ukuthola ukuxilongwa okunembile . |
Ngakho-ke kufanele ngenzeni?
Ngiyazi ukuthi lo mbuzo usemqondweni wakho. Ungalilahli ithemba. Kunezinto eziningana ongazenza.
1. Khuluma nodokotela ngokukhululekile.
Lena yinto ebaluleke kakhulu. Ungamfihli lutho udokotela wakho.
- Ngitshele kahle ukuthi yiziphi izimpawu ozizwayo.
- Ngitshele ngemiphumela emibi yemithi.
- Sitshele nganoma yimiphi eminye imithi, amavithamini, noma imikhiqizo yamakhambi oyithathayo.
- Uma usebenzisa utshwala noma ezinye izidakamizwa , khuluma iqiniso nangalokho futhi.
Lolu lwazi luzosiza kakhulu udokotela wakho ukuthi akhethe ukwelashwa okufanele kakhulu kuwe.
2. Bekezela.
Njengoba ngishilo ngaphambili, nikeza imithi isikhathi sokusebenza. Uma kungekho shintsho ngemva kwamasonto amabili, ungayiyeki imithi bese ukhuluma nodokotela wakho. Angase anqume ukwandisa umthamo noma enze okunye. Ungalokothi uyeke umuthi noma ushintshe umthamo ngaphandle kokubuza udokotela wakho.
3. Cabanga ngezinye izindlela zokwelapha
Imithi akuyona yodwa indlela yokwelapha ukucindezeleka.
- Ukwelapha Ngengqondo: Lokhu sikubiza ngokuthi 'ukwelulekwa'. Ukwelapha ngengqondo kanye nemithi kungaletha imiphumela emihle kakhulu. Ikakhulukazi, indlela yokwelapha ebizwa ngokuthi 'i-Cognitive Behavioral Therapy (CBT)' iphumelela kakhulu.
- Izinguquko zendlela yokuphila: Izinguquko ezincane empilweni yakho yansuku zonke zingenza umehluko omkhulu. Izinto ezifana nokuzivocavoca njalo, ukudla ukudla okunomsoco, ukulala kahle amahora angu-7-8 ngosuku, kanye nokuchitha isikhathi nabangani nomndeni abasekelayo konke kubalulekile.
Khumbula, ukwelashwa okufanele kuwe akuyona nje isidakamizwa esisodwa. Kungaba inhlanganisela yemithi, ukwelashwa kwengqondo, kanye nokushintsha indlela yokuphila.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka Okumelana Nokwelashwa Kuvamile. Awuwedwa, ngakho ungabi namahloni noma wesabe.
- Ngaphambi kokuthatha isinqumo mayelana nomuthi wokucindezeleka, kufanele usetshenziswe okungenani amasonto angu-4-6 ngesilinganiso esinqunyiwe.
- Ungalokothi uyeke ukuthatha imithi yakho ngaphandle kokubonisana nodokotela wakho. Khuluma naye ngokukhululekile ngakho konke okuzwayo.
- Ezinye izimo zempilo yomzimba noma yengqondo onazo zingathinta ukululama kwakho ekucindezelekeni, ngakho-ke kubalulekile ukuthola ukuhlolwa okuphelele kwezokwelapha.
- Uma imithi yodwa ingasebenzi, kunezinye izindlela eziningi zokwelapha ezisebenzayo, njengokwelashwa kwengqondo. Ungalilahli ithemba. Ngokusekelwa okufanele, ungalulama nakanjani.
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