Ingabe ngezinye izikhathi uzizwa udabuke kakhulu, unesizungu, noma ungenalutho ngaphandle kwesizathu? Awusenaso yini isithakazelo sokwenza izinto owawuzijabulela, njengokuphuma nabangani, ukubukela i-movie, noma ukulalela umculo? Ingabe uzizwa sengathi uhlala wedwa ekamelweni lakho, kude nabo bonke abantu? Kungase kube yinto evamile ukuba nale mizwa usuku olulodwa noma ezimbili. Kodwa uma lesi simo siqhubeka amasonto noma izinyanga, kungaba uphawu lwesimo esisibiza ngokuthi "ukucindezeleka." Ake sixoxe ngalokhu namuhla.
Iyini ngempela i-Major Depression Disorder?
Okokuqala, ake sikuqonde lokhu. Ukucindezeleka akusikho ubuthakathaka bengqondo noma into ongayicabanga. Kuyisimo sangempela sezokwelapha esidinga ukwelashwa, njengesifo sikashukela noma isifo senhliziyo. Kalula nje, kuyisimo esibangelwa izinguquko ekusebenzeni kwamakhemikhali athile (ama-neurotransmitter) ebuchosheni bethu.
Abantu abaningi bacabanga ukuthi ukucindezeleka kwenzeka kuphela lapho kwenzeka into ebuhlungu noma enzima. Lokho kuyiqiniso, futhi kungenzeka ngezinye izikhathi. Kodwa kwabanye abantu, kungenzeka ngaphandle kwesizathu esicacile . Cabanga ngakho, abanye abantu bebelokhu behlushwa yilesi simo iminyaka eminingi, kodwa abaqondi nokuthi kungani. Ngakho-ke akunasizathu sokuzisola, uzibuze, "Kungani lokhu kwenzeke kimi?" noma "Yini engalungile engiyenzile?" Isinyathelo sokuqala ukwamukela ukuthi lesi yisifo esingathinta noma ubani.
Njengoba nje abanye abantu bethola isifo sikashukela ngoba bengawathandi amaswidi, kungenxa yokuthi imizimba yabo inaleso simo. Ngokufanayo, unesifo sokucindezeleka ngoba unaso. Into ebalulekile ukwamukela bese uqhubeka nokuphila.
Ungasiphatha kanjani lesi simo?
Izindaba ezinhle ukuthi ukucindezeleka kuyisimo esingalawulwa futhi silawulwe . Akukho ukwelashwa okukodwa okumangalisayo. Ngokuvamile, inhlanganisela yezindlela zokwelapha iphumelela kakhulu. Kulokhu, kufanele nakanjani ubone udokotela futhi uthole iseluleko. Uzokwakha uhlelo lokwelashwa olufanele wena.
Ake sibone kusukela kuthebula elingezansi ukuthi yiziphi izindlela zokwelapha eziyinhloko ezisetshenziswayo.
| Isu Lokuphatha | Kusho ukuthini lokho nje? |
|---|---|
| Ukwelapha Ngengqondo/Ukwelulekwa | Lokhu kuhilela ukukhuluma ngemizwa yakho, imicabango, nezinkinga zakho nochwepheshe oqeqeshiwe (umeluleki noma udokotela wezifo zengqondo). Lokhu kungakusiza ukuthi uziqonde, ufunde ukuthi ungabhekana kanjani nezinselele, futhi ushintshe izindlela zokucabanga ezimbi. Lena yindlela esiza abantu abaningi kakhulu. |
| Imithi ethathwe ngeseluleko sezokwelapha | Udokotela wakho angase akunike imithi. Lokhu kusiza ekubuyiseleni ibhalansi yamakhemikhali ebuchosheni. I-SSRI (Selective Serotonin Reuptake Inhibitor) kanye ne -SNRI (Serotonin-Norepinephrine Reuptake Inhibitor) yimithi emibili evame ukusetshenziswa. Le mithi kufanele isetshenziswe kuphela ngaphansi kokuqondisa kukadokotela. Kungathatha isikhathi ukuthola imithi efanele wena. Kodwa uma usuyitholile efanele, kungaba impumuzo enkulu. |
| Izinguquko Zendlela Yokuphila | Ngaphezu kwemithi kanye nokwelashwa, kunezinto ongazengeza empilweni yakho yansuku zonke ezingenza umehluko omkhulu. Lezi yizinsiza ezingcono kakhulu zokwelashwa. Ake sixoxe ngalokhu ngemininingwane ethe xaxa. |
Masenze ushintsho olukhulu endleleni yethu yokuphila.
Kanye nemithi kanye nokwelashwa, izinto ezincane ozifaka empilweni yakho yansuku zonke zingenza umehluko omkhulu empilweni yakho yengqondo.
- Ukuzivocavoca: Hamba, gijima, hamba ngebhayisikili, noma udlale umdlalo owuthandayo okungenani imizuzu engama-30 ngosuku uze ujuluke. Uma uvivinya umzimba, umzimba wakho ukhiqiza ama-hormone akwenza uzizwe ujabule ngokwemvelo. Akudingeki uqale kakhulu, qala ngemizuzu eyi-15 ngosuku bese wandisa isikhathi kancane kancane.
- Ukulala Okuhle: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Zama ukulala kahle amahora angu-7-8 ngosuku. Beka ifoni yakho ne-TV kude ihora elilodwa ngaphambi kokulala.
- Ukudla Okulinganiselayo: Yidla ukudla okunomsoco. Faka imifino, izithelo, ubhontshisi, kanye nokolweni ophelele ekudleni kwakho. Nciphisa ukudla okucutshunguliwe, iziphuzo ezinoshukela, kanye nokudla okunamafutha amaningi ngangokunokwenzeka.
- Gwema utshwala nezidakamizwa: Utshwala buyisidakamizwa esidambisa ukucindezeleka. Ngakho-ke, kubaluleke kakhulu ukunciphisa noma ukuyeka ngokuphelele ukuphuza utshwala.
- Isimiso:Yiba nohlelo oluncane losuku lwakho. Ukuba nombono oqondile ngalokho okwenzayo kusukela ngesikhathi uvuka ekuseni kuze kube yilapho ulala ebusuku kuzonikeza impilo yakho umuzwa wokulawula nokuzinza.
- Chitha isikhathi nabangani: Khuluma nomndeni nabangane abakuqondayo, abakuthandayo, futhi abahlupheki bodwa. Ukwabelana ngemizwa yakho nothile kungaba impumuzo enkulu.
Into ebaluleke kakhulu ukuthi ukucela usizo kuwuphawu lwamandla, hhayi ubuthakathaka. Yisipho esihle kakhulu ongasinika sona.
Ukuphila nokucindezeleka kungaba yinselele. Kunezinsuku ezinhle nezimbi. Kodwa ngokwelashwa okufanele nokusekelwa, ungasiphatha kahle lesi simo futhi uphile impilo ejabulisayo neyanelisayo. Ungalokothi ulahle ithemba. Isinyathelo sokuqala ukukhuluma nodokotela omethembayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusona ubuthakathaka noma into ongayicabanga. Kuyisimo sangempela sezokwelapha esidinga ukwelashwa.
- Uma usola ngisho nokuncane ukuthi unesifo sokucindezeleka, sicela ungazihluphi wedwa futhi ubone udokotela oqeqeshiwe.
- Lesi simo singaphathwa ngempumelelo enkulu ngokuhlanganiswa kwemithi, ukwelashwa ngokukhuluma, kanye nendlela yokuphila enempilo.
- Awuwedwa kulolu hambo. Baningi abantu abangakusiza, okuhlanganisa umndeni, abangane, nodokotela. Ungesabi ukucela usizo.
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