Ingabe ukuthola kunzima ukuqhubeka nomsebenzi ofanayo? Ingabe uphazamiseka kalula? Ingabe uyakhathala futhi awukwazi ukuqeda umsebenzi owuqalile? Lokhu kungaba izimpawu ze-Adult Attention-Deficit/Hyperactivity Disorder (ADHD). Lesi simo singathinta zonke izici zokuphila kwakho. Kodwa ungakhathazeki. Ngaphezu kwemithi udokotela wakho ayinikezayo, kunezinto eziningi ongazenza ukuze wenze impilo yakho yansuku zonke ibe lula kancane. Akuzona zonke izinto ezingalungiswa ngomkhuba owodwa, kodwa uma uhlanganisa indlela yokuphila enhle nokudla, ungabona umehluko omkhulu. Ake sibone ukuthi ziyini.
Ake siqale usuku ngokudla okunempilo.
Abantu abane-ADHD basengozini enkulu yokukhuluphala ngokweqile. Ochwepheshe basazama ukuthola ukuthi kungani ngempela. Kungaba ukuthi awukunaki kangako lokho okudlayo, noma kungaba ngoba awazi ukuthi usuthi nini. Zombili lezi zici zingaholela ekudleni okulula nokudla ngokweqile.
Uma ungaqiniseki ukuthi unganamathela kanjani ekudleni okunempilo, buza udokotela wakho. Angakudlulisela kuchwepheshe wezokudla osebenza nabantu abane-ADHD.
Nazi ezinye izeluleko ezilula zokukuqalisa:
Yidla ukudla okulinganiselayo. Akukho ukudla okukodwa noma ivithamini ezokwelapha izimpawu zakho. Kunalokho, yidla ukudla okuningi ngangokunokwenzeka okungacutshungulwanga kahle futhi okunezithako ezimbalwa zokwenziwa. Lokhu kuhle kubo bonke abantu abadala.
| Okufanele ukungeze epuletini lakho | Izibonelo |
|---|---|
| Izithelo nemifino emisha | Izinhlobonhlobo zezithelo ezimibalabala, imifino, kanye namakhambi nsuku zonke. |
| Okusanhlamvu okuphelele | Irayisi eluhlaza, i-oats, i-kurakkan, ufulawa we-atta. |
| Amafutha anempilo (Amafutha angagcwalisiwe) | Ukwatapheya, ama-cashew, amantongomane, uwoyela womnqumo. |
| Iphrotheni engenamafutha | Inhlanzi, inkukhu, amaqanda, ubhontshisi, uphizi, ubhontshisi. |
Hlela ukudla
Ngezinye izikhathi ungaphazanyiswa bese weqa ukudla. Ngemuva kwalokho, uma ulambile, ungakhetha okuthile okungenampilo ongakudla ngokushesha. Ukuze ugweme lokhu, hlela ukudla kwakho ngesikhathi futhi ugcine ukudla okunempilo eduze.
- Bhala uhlu ngaphambi kokuthi uyothenga. Lokhu kuzokusiza ukuthi ugweme ukuthenga izinto ezingadingekile .
- Phekani ukudla ndawonye kosuku olulandelayo. Uma kunjalo akudingeki nisheshe niyolungisa ukudla ekuseni.
- Sika imifino kusenesikhathi. Kulula uma upheka.
- Gcina izinto ezifana nelayisi eluhlaza, amalentili, kanye noshizi ekhaya.
Ukuzivocavoca umzimba akuyona nje into!
Ucwaningo olusha lusikisela ukuthi ukuvivinya umzimba njalo kungasiza ekunciphiseni izimpawu ze-ADHD. Ochwepheshe bakholelwa ukuthi lokhu kwenzeka ngoba lapho sizivocavoca, ama-neurotransmitter afana ne -dopamine ne-norepinephrine akhishwa ebuchosheni bethu. Kalula nje, lawa afana nezithunywa ezincane ebuchosheni bethu ezisilethela injabulo, ukugxila, kanye nenjabulo. Izinhlobo eziyinhloko zemithi evuselelayo esetshenziswa ukwelapha i-ADHD zisebenza ngokulawula umsebenzi wala makhemikhali.
Njengabo bonke abantu abadala, abantu abane-ADHD kufanele bathole okungenani imizuzu engama-30 yokuzivocavoca okulinganiselwe, izinsuku ezi-5 ngesonto . Izinto ezifana nokuhamba ngokushesha kanye nokugijima zilungele lokhu.
Izinzuzo zokuzivocavoca umzimba :
- Kunciphisa ukucindezeleka.
- Kuletha injabulo kanye nokwelashwa engqondweni.
- Kuyasiza ukulawula imizwa.
- Kunciphisa ukusebenza ngokweqile.
- Ukuthuthukisa ikhono lokuhlela nokuqedela umsebenzi.
Uyazi ukuthi kubaluleke kangakanani ukulala kahle?
Umuntu omdala ojwayelekile kufanele alale amahora aphakathi kuka-7 no-9 ngobusuku . Kodwa uma une-ADHD, cishe uzoba nenkinga yokulala noma yokulala. Lezi zinkinga zokulala zingenza izimpawu zakho ze-ADHD zibe zimbi kakhulu.
Uma unenkinga yokulala, khuluma nodokotela wakho. Kungase kudingeke ulungise isikhathi ophuza ngaso imithi yakho noma ushintshele komunye umuthi. Udokotela wakho uzohlola nanoma yiziphi izimo zezokwelapha ezingase zithinte ukulala kwakho.
Isibonelo, ukwelapha izimo ezinjengalezi kungathuthukisa ubuthongo bakho:
- Ukungalali
- Ukucindezeleka noma ukukhathazeka
- Ukuphefumula Kokulala Okungavinjelwe
- Izinkinga zesigqi se-circadian
- Isifo Semilenze Engaphumli
- I-Narcolepsy
Futhi, ungalandela le mikhuba ukuze ulale kahle.
| Amathiphu okulala kahle |
|---|
| Gwema ukuphuza ikhofi, itiye, notshwala ngaphambi kokulala. |
| Ukuzivocavoca umzimba, kodwa hhayi eduze kakhulu nesikhathi sokulala. |
| Lala ngesikhathi esifanayo nsuku zonke bese uvuka ngesikhathi esifanayo. |
| Gwema ukulala emini, ikakhulukazi ntambama. |
| Zama ukusebenzisa ingubo enesisindo. Abanye abantu bathola ukuthi iyabasiza balale kangcono. |
Uma kungekho lutho kulokhu olusizayo, buza udokotela wakho ukuthi ungabonana nochwepheshe wezokulala.
Kudingeka siyeke imikhuba emibi.
Ungase usebenzise imikhuba engemihle ukuze ubhekane nokungakhululeki kwe-ADHD. Kodwa-ke, kubalulekile ukunciphisa noma ukususa ngokuphelele ezinye izinto, ikakhulukazi uma une-ADHD.
- Ukusebenzisa izidakamizwa notshwala: Gwema lezi zinto ngokuphelele. Abanye abantu baphendukela otshwaleni noma ensangu ukuze banciphise imizwa emibi njengokudabuka nentukuthelo ebangelwa yi-ADHD. Futhi, izinto ezifana ne-nicotine (ugwayi) kanye ne-cocaine zingakunika amandla esikhashana afana nalawo othola emithini ye-ADHD. Kodwa iqiniso liwukuthi, abantu abane-ADHD basengozini enkulu yokuba umlutha walezi zinto.
- Ukubhema: Uma umama ebhema ngesikhathi sokukhulelwa, ingane ingase ibe sengozini enkulu yokuthola i-ADHD. Futhi, abantu abane-ADHD banamathuba aphindwe kabili okubhema kunalabo abangenayo. Uma usuqalile ukubhema, kungaba nzima kakhulu ukuyeka. Uma udinga usizo lokuyeka lo mkhuba, qiniseka ukuthi ukhuluma nodokotela wakho.
- Isikhathi Sesikrini: Lesi yisikhathi lapho ungeke ukwazi ukuphila ngaphandle kwe-smartphone. Kodwa qaphela ukuthi uchitha isikhathi esingakanani kuyo. I-ADHD ingakwenza ube sengozini enkulu yokuba "umlutha we-smartphone."
Ungalawula kanjani ukucindezeleka?
Impilo yansuku zonke ingaba yinselele uma une-ADHD. Uma ungaphansi kokucindezeleka okukhulu, izimpawu zakho ze-ADHD zingaba zimbi kakhulu. Kungaba nzima ukulawula imicabango nemizwa yakho.
Buza udokotela wakho ukuthi ungawafaka kanjani amasu okulawula ukucindezeleka ohlelweni lwakho lokwelashwa. Nazi ezinye izeluleko angase aziphakamise.
| Izindlela zokunciphisa ukucindezeleka | Ungakwenza kanjani? |
|---|---|
| Hlukanisa imisebenzi emikhulu ibe yizingxenye ezincane. | Kuyakhathaza ukubona umsebenzi omkhulu ngesikhathi esisodwa. Hlukanisa ube yizinyathelo ezincane bese uziqedela ngasinye ngasinye. |
| Sebenzisa ikhalenda. | Hlela umsebenzi kanye nama-aphoyintimenti kusenesikhathi. Uhlelo lokusebenza lwekhalenda efonini yakho lulungele lokhu. |
| Jwayela inqubo evamile. | Uma usebenza ngesikhathi esifanayo nsuku zonke, ubuchopho bakho buzizwa bukhululekile. |
| Ukuzindla ngokucabanga | Gxila esikhathini samanje. Imizuzu emi-5-10 ngosuku yanele. |
| Prakthiza izindlela zokuzola ingqondo | Ungazola ingqondo yakho ngokusebenzisa amasu anjengokuphefumula okujulile. |
| Thola usizo lochwepheshe. | Izindlela ezifana ne-Cognitive Behavioral Therapy (CBT) zingaba zisebenza kahle kakhulu. |
Uma udinga usizo, ungesabi ukukhuluma ngalo. Baningi abantu abangakuqonda lokho obhekene nakho. Buza udokotela wakho noma isisebenzi sezenhlalakahle ngamaqembu okusekelana ongawajoyina.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD yabantu abadala akuyona iphutha lakho. Yisimo sezokwelapha esingalawulwa.
- Phuza imithi njengoba nje udokotela wakho ekuyalele. Ngaphezu kwalokho, kubaluleke kakhulu ukudla ukudla okunempilo, ukuzivocavoca njalo, nokulala ngokwanele.
- Gwema ngokuphelele imikhuba emibi efana nezidakamizwa, utshwala nokubhema. Lokhu kungenza isimo sakho sibe sibi kakhulu.
- Ukucindezeleka kungenza izimpawu ze-ADHD zibe zimbi kakhulu, ngakho-ke funda izindlela zokuphatha ukucindezeleka.
- Uma ubhekene nobunzima bokubhekana nalezi zinto wedwa, ungalokothi unqikaze ukucela usizo. Khuluma ngokukhululekile ngakho konke lokhu nodokotela wakho.
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