Uma udokotela wakho ekutshela ukuthi unesifo sokuphazamiseka kwengqondo, kuyinto evamile ukuzizwa ucindezelekile kancane. Kodwa ungakhathazeki. Ungenza lukhulu ekuphatheni lesi simo ngokubona udokotela wakho, uphuze imithi oyinikezwe udokotela ngesikhathi, futhi ufake imikhuba embalwa elula empilweni yakho yansuku zonke. Ake sibone ukuthi iyini.
Ake senze uhlelo oluhle losuku.
Kubantu abaningi abanesifo sokuphazamiseka kwengqondo, indlela enhle yokubasiza bahlale besesimweni esihle sengqondo ukunamathela esimisweni esiqhubekayo . Uma ungagcina izinto zihambisana, kusukela ngesikhathi uvuka ekuseni kuze kube yisikhathi olala ngaso ebusuku, kuya ekudleni kwakho nasesikhathini sokusebenza, kungasiza kakhulu ekulawuleni ukushintshashintsha kwemizwa yakho.
Ukulala kumnandi kakhulu! Kunakekele!
Ukulala kubalulekile kumuntu onesifo sokuphazamiseka kwengqondo okuguquguqukayo. Ukungalali kahle ngezinye izikhathi kungenza isimo sakho sibe sibi kakhulu. Lokhu kusho ukuthi ukungakwazi ukulala kahle kungaholela emizweni ekhuthele ngokuzumayo, esiyibiza ngokuthi i-mania .
Ngokufanayo, izinguquko emaphethini akho okulala zingaba uphawu lokuthi izimpawu zakho sezizophinde zivele. Isibonelo, uma ungalalanga izinsuku eziningana, ungase ube nesigameko sokuhlanya. Ngakolunye uhlangothi, uma ulala kakhulu kunokujwayelekile, ungase ube nokucindezeleka .
Ngakho-ke, uma ubona noma yiziphi izinguquko endleleni yakho yokulala, tshela udokotela wakho ngokushesha . Kubaluleke kakhulu.
Nazi ezinye zezindlela ezikusiza ulale kangcono. Ake sibheke lezi etafuleni, kuzoba lula.
| Okufanele ngikwenze | Incazelo |
|---|---|
| Isikhathi esibekiwe | Lala uvuke ngesikhathi esifanayo nsuku zonke. Ungawushintshi lo mkhuba, ngisho nangempelasonto. |
| Yehlisa umoya. | Yenza okuthile okuzolisayo ngaphambi kokulala. Lalela ingoma eduduzayo, funda incwadi, noma ugeze ngamanzi afudumele. |
| Okungafanele ukwenze embhedeni | Yeka ukulala embhedeni ubukele i-TV noma ubheke izinkundla zokuxhumana efonini yakho. Umbhede ungowokulala kuphela. |
| Igumbi lokulala | Yenza ikamelo lakho lokulala libe yindawo enokuthula nephumuzayo. Nciphisa umsindo ongadingekile nokukhanya okweqile. |
Ake sihambe kancane - ake sijwayele ukuzivocavoca umzimba
Ukuzivocavoca umzimba kungathuthukisa imizwa yakho. Lokhu kuyiqiniso kuwo wonke umuntu, hhayi nje kulabo abanesifo sokuphazamiseka kwengqondo. Kukusiza futhi ukuthi ulale kangcono ebusuku.
Uma ungakaqedi ukuzivocavoca, khuluma nodokotela wakho kuqala ukuze uqiniseke ukuthi uphilile ngokwanele ukuqala ukuzivocavoca. Qala ngento elula. Njengokuhamba nomngane. Kancane kancane, yakha ukuzivocavoca okungenani imizuzu engama-30 ngosuku, izinsuku eziningi zesonto.
Yidla kahle, hlala kahle!
Akukho ukudla okuqondile kwabantu abanesifo sokuphazamiseka kwengqondo okuguquguqukayo. Kodwa, njenganoma ubani omunye, ukwenza izinqumo ezifanele kungakusiza uzizwe ungcono futhi uthole ukudla okunomsoco okudingayo. Gxila ezintweni eziyisisekelo:
- Izithelo, imifino
- Amaprotheni angenamafutha njengenhlanzi nenkukhu
- Okusanhlamvu okuphelele njengelayisi elinsundu
- Futhi, nciphisa amafutha, usawoti , noshukela ngangokunokwenzeka.
Masilawule isitha esibizwa ngokuthi ukucindezeleka.
Ukucindezeleka kungenza izimpawu zibe zimbi kakhulu kubantu abaningi abanesifo sokuphazamiseka kwengqondo, ngakho-ke kubalulekile ukuzinika isikhathi sokuthula.
Ukuhlala kusofa ubukele i-TV noma ukucindezela ifoni yakho ngeke kukuthobise ngempela. Kunalokho, zama into efana ne-yoga noma olunye uhlobo lokuzivocavoca .Kuyinto enhle kakhulu ukuyisho. Kulula kakhulu ukuyenza. Hlala endaweni eyodwa imizuzu embalwa bese ugxila ekuphefumuleni kwakho. Eminye imicabango izofika ihambe. Ungazinamatheli kuyo noma ukhathazeke ngayo.
Futhi, ukulalela umculo nokuchitha isikhathi nabangani abakucabanga kahle futhi abaxoxa nawe ngendlela eduduzayo kubaluleke kakhulu.
Hlala kude nalezi zinto.
I-caffeine
I-caffeine esekhofini, etiyeni, nakwezinye iziphuzo ezibandayo ingaphazamisa ubuthongo bakho. Ingathinta nesimo sakho sengqondo. I-chocolate iqukethe ne-caffeine, ngakho-ke yidle ngokulinganisela. Kungcono ukuyeka ukuphuza lokhu ngokuphelele uma kungenzeka. Kodwa kungcono ukunciphisa kancane kancane, njengoba ukuyeka ngokuzumayo kungabangela ikhanda elibuhlungu.
Utshwala nezidakamizwa
Lokhu kuyingozi kakhulu . Utshwala nezidakamizwa kungathintana nemithi oyiphuzayo futhi kushintshe indlela ezisebenza ngayo. Akukhona lokho kuphela, kungenza kube kubi kakhulu ukuphazamiseka kwengqondo, kubangele izigameko ezintsha zokuphazamiseka kwengqondo noma ukucindezeleka, futhi kwenze ukwelashwa kube nzima kakhulu. Ngakho-ke, gwema utshwala nezidakamizwa ngokuphelele.
Uma ucabanga ukuthi unenkinga ngotshwala noma ngezidakamizwa, funa usizo ngokushesha . Ukwelashwa kwesifo sokuphazamiseka kwengqondo kuphela kungase kunganele. Ukulutheka ngezidakamizwa kudinga ukwelashwa okuhlukile. Kungase kudingeke welaphe zombili lezi zimo ngesikhathi esisodwa. Khuluma ngokukhululekile ngalokhu nodokotela wakho noma udokotela wezifo zengqondo. Bazokwazi ukukudlulisela endaweni efanele.
Ubudlelwano kanye ne-Bipolar
Ukulondoloza noma yibuphi ubuhlobo bothando, kungaba ukuthandana noma umshado, kuyinselele. Futhi ngesifo sokuphazamiseka kwengqondo, le nselele iyanda.
Akuwona wonke umuntu obhekana nezimo ezicacile zokuhlanya kanye nokucindezeleka. Kodwa uma kwenzeka, kungabeka ukucindezeleka okukhulu ebudlelwaneni.
Uma uhlangana nomuntu omusha, kuvamile ukufuna ukukhombisa uhlangothi lwakho oluhle kuphela. Ngakho-ke, ungase ucabange ukuthi ukumtshela ukuthi une-bipolar akuyona indlela engcono kakhulu yokuqala ubudlelwano. Ungase futhi wesabe ukuthi omunye umuntu uzokwesaba akushiye. Kodwa, ngesinye isikhathi, kufanele utshele umlingani wakho.
Ukwazi ukuthi yini ebangela izigameko zakho zokudabuka kanye nokucindezeleka, nokubona izimpawu njengoba zivela, kuzokusiza kakhulu ekugwemeni izikhathi ezingathandeki ebuhlotsheni bakho obusha.
Ukuphila nesifo sokuphazamiseka kwengqondo kanye nokugcina ubuhlobo besikhathi eside kunzima, kodwa akuyona into engenakwenzeka.Kudinga ukuzikhandla nokuzinikela kini nobabili.
Isinyathelo sokuqala ukuthola ukuthi isimo sakho sihlolwe futhi selashwe. Udokotela wakho cishe uzokunikeza imithi yokuqinisa imizwa njenge-lithium kanye nemithi yokucindezeleka. Kubalulekile futhi ukufuna ukwelashwa kudokotela wengqondo oqeqeshiwe.
Into engcono kakhulu ongayenza ukuya kokwelulekwa nomlingani wakho. Lokhu kubanika ithuba elihle lokukuqonda, bafunde ukuthi bangakusiza kanjani kangcono, futhi babone imizwa yakho. Ngale ndlela, ningasebenzisana futhi nakhe ubuhlobo obuqinile.
Umlayezo Wokuya Nawe Ekhaya
- Isifo se-bipolar siyisimo esilawulekayo. Kubalulekile ukuthatha imithi njengoba nje udokotela wakho ekuyalele.
- Ukulala kahle nokusebenza ngesimiso esifanayo nsuku zonke kusiza kakhulu ekugcineni isimo sakho sengqondo sizinzile.
- Ukuzivocavoca umzimba, ukudla okulinganiselayo, kanye nokulawula ukucindezeleka kubaluleke kakhulu enhlalakahleni yakho iyonke.
- Gwema utshwala nezidakamizwa ngokuphelele. Lokhu kungenza isimo sakho sibe sibi kakhulu futhi kuphazamise ukusebenza kahle kwemithi.
- Khuluma ngokukhululekile nodokotela wakho kanye nalabo abaseduze nawe ngemizwa yakho kanye noshintsho lwezimpawu. Ungesabi ukucela usizo.
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