Ingabe uzithola uzulazula embhedeni ubusuku bonke? Noma uvuka ekuseni ungaphinde ulale? Lezi zinkinga zokulala ziyacasula kakhulu. Kodwa kungenzeka zingabi umphumela wokukhathala nje kuphela. Zingaba uphawu lokuqala lwento engathi sína kakhulu kunalokho ocabanga, isifo sengqondo esibizwa ngokuthi ukucindezeleka . Namuhla, ake sixoxe ngobudlelwano phakathi kokulala nokucindezeleka.
Kuyini i-Major Depression Disorder?
Kalula nje, ukucindezeleka akusikho nje ukuzizwa udabukile. Sonke sizizwa sidabukile futhi sikhathazekile ngezinye izikhathi ekuphileni kwethu. Lokho kuvamile. Kodwa i-Major Depression Disorder iyisimo esihlukile esidinga ukwelashwa.
Okwenzekayo ukuthi uzizwa udabuke kakhulu, ungenalutho, futhi ungenathemba isikhathi eside, okungukuthi, amasonto angaphezu kwamabili. Ulahlekelwa ngokuphelele intshisekelo yokwenza izinto obuzijabulela (isibonelo, ukukhuluma nabangani, ukubuka i-movie, ukulalela ingoma). Lesi simo siqala ukuthinta kakhulu imisebenzi yakho yansuku zonke, umsebenzi, kanye nempilo yomndeni. Lokhu akuyona nje inkinga ephakama engqondweni, kodwa futhi ingathinta nomzimba.
Izinkinga zokulala nokucindezeleka kuhlobene kanjani?
Kukhona ubudlelwano obungavamile phakathi kwalaba ababili. Kufana nommese osika izinhlangothi zombili. Okusho ukuthi,
1. Ukucindezeleka kungabangela izinkinga zokulala.
2. Izinkinga zokulala zingabangela noma zibhebhethekise ukucindezeleka.
Ezimweni eziningi, abantu abangu-90% abanesifo sokucindezeleka banenkinga ethile yokulala. Eqinisweni, abanye odokotela abaqapheli nokuthi othile unesifo sokucindezeleka ngaphandle kokuthi bakhulume ngezinkinga zokulala. Lezi zinto ezimbili zihlobene kakhulu.
Cabanga ngakho njengokwehla ezitebhisini. Ukucindezeleka kukwenza uzizwe ucindezelekile futhi ukhathazekile, futhi awukwazi ukulala ebusuku. Uma ungalali, ngakusasa uzizwa ukhathele kakhulu, ukhathazekile, futhi unesithukuthezi. Lokhu kwenza ukudabuka kwakho kube kubi kakhulu, futhi ukucindezeleka kwakho kuba kubi kakhulu. Futhi lokho kucindezeleka okubi kakhulu kukwenza ulahlekelwe ubuthongo. Lona umjikelezo onzima kakhulu futhi obuhlungu ukuwunqamula. Izifundo zithole ukuthi abantu abanenkinga yokulala banamathuba aphindwe kahlanu okuthola ukucindezeleka kunabanye.
Kunezinhlobo ezimbili zezinkinga zokulala ezihlotshaniswa kakhulu nokucindezeleka.
1. Ukungalali
Lokhu kuvamile kakhulu. Ukungalali yilapho unenkinga yokulala, noma uvuka phakathi nobusuku ungalali, noma uvuka ekuseni kakhulu ungalali. Lokhu kuholela ekungalalini ngokwanele emini.
- Ukungalali Kwesikhashana:Lokhu kungahlala izinsuku noma amasonto ambalwa. Ngokuvamile kubangelwa ukucindezeleka, njengokuhlolwa noma inkinga emsebenzini.
- Ukungalali Okungapheli: Lesi simo sibonakala ngezinkinga zokulala ezenzeka izinsuku ezintathu noma ngaphezulu ngesonto isikhathi esingaphezu kwezinyanga ezintathu. Sivame ukuhlotshaniswa nokucindezeleka.
2. Ukulala kakhulu (i-Hypersomnia)
Lokhu kungenye indlela. Abanye abantu baqala ukulala kakhulu uma becindezelekile. Ngisho noma belala amahora ayi-10-12 ebusuku, basazizwa belele emini. Bazizwa sengathi abanawo amandla, futhi abafuni nokuvuka embhedeni. Lokhu futhi kuyisibonakaliso esinamandla sokucindezeleka, ikakhulukazi phakathi kwentsha. Lesi simo sivamile.
Yiziphi ezinye izimpawu zokucindezeleka?
Ngaphezu kwezinkinga zokulala, hlola ukuthi unazo yini lezi zimpawu. Uma eyodwa noma ngaphezulu kwalezi zimpawu ziqhubeka isikhathi esingaphezu kwamasonto amabili , kubalulekile ukufuna iseluleko sezokwelapha.
| Isibonakaliso | Kalula nje... |
|---|---|
| Ukungahlaliseki | Izinto ezinjengokungakwazi ukuhlala endaweni eyodwa, ukuhamba njalo uye emuva naphambili, kanye nokugoqa izibhakela zakho. |
| Ukukhuluma kancane nokunyakaza | Ngisho nabanye bangabona ukuthi ukukhuluma kwakho nokuhamba kwakho kwehlile. |
| Ubunzima bokugxila | Ubunzima bokusebenza, ukwenza izinqumo, noma ukukhumbula izinto. |
| Ukulahlekelwa amandla nokukhathala | Ukuzizwa ukhathele njalo futhi ungenampilo ngaphandle kwesizathu. |
| Izinguquko ekufiseni ukudla | Ukulahlekelwa yisifiso sokudla ngokuphelele, noma ukudla kakhulu. |
| Ukushintsha kwesisindo somzimba | Ukwehlisa noma ukukhulisa isisindo ngaphandle komzamo (ngaphandle kokunciphisa ukudla). |
| Imizwa yecala kanye nokuzethemba okuphansi | Ukuzisola ngokungadingekile, njengokuthi “Angilutho” noma “Nginomthwalo wemfanelo wakho konke.” |
| Imicabango ngokuqeda impilo yakho | Ukuzizwa unesithukuthezi ngokuphila, ucabanga njalo ngokufa noma ukuzibulala. |
Kubaluleke kakhulu: Uma wena noma othile omaziyo ecabanga ukuzibulala, sicela ufune usizo ngokushesha. Ungafinyelela insizakalo yokwelulekwa yamahhala neyimfihlo nge-CCCline 1333.
Ngakho-ke wenzani ngalokhu?
Ukufunda lokhu kungase kukwethuse, kodwa into ebaluleke kakhulu okufanele uyikhumbule ukuthi ukucindezeleka kuyisifo esingelapheka futhi esingelapheka .
1. Bona udokotela ngokushesha: Lena yinto engcono kakhulu nebaluleke kakhulu ongayenza. Bona udokotela womndeni wakho (uDokotela womndeni / udokotela wezilwane) bese ukhuluma ngokukhululekile ngezimpawu zakho. Asikho isizathu sokuba namahloni noma sokwesaba. Lesi yisifo esivamile esingenzeka kunoma ubani. Udokotela uzokudlulisela ukuze uthole ukwelashwa okudingekayo (imithi, ukwelulekwa).
2. Hlakulela imikhuba emihle yokuhlanzeka kokulala: Ngaphezu kweseluleko sikadokotela wakho, ungakhuluma naye ngalezi zinto futhi uzizame.
- Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke (ngisho nangezimpelasonto).
- Yeka ukusebenzisa ifoni yakho, ithebhulethi, noma i-TV cishe ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kuphazamisa ubuthongo.
- Yenza igumbi lakho lokulala libe mnyama, lithule, futhi lipholile.
- Yenza okuthile ngaphambi kokulala, njengokugeza okufudumele, ukufunda incwadi, noma ukulalela umculo ozolile.
- Zivocavoce kancane emini, kodwa gwema ukuzivocavoca sekusondele kakhulu isikhathi sokulala.
Khumbula, ukucindezeleka akusona ubuthakathaka. Kuyisimo esingalapheka ngokuphelele ngokwelashwa. Ungesabi ukucela usizo. Awuwedwa.
Umlayezo Wokuya Nawe Ekhaya
- Izinkinga zokulala ziyisibonakaliso esivamile kakhulu futhi sokuqala sokucindezeleka. Ungazinaki.
- Ngezinye izikhathi, ukungakwazi ukulala njalo kungabangela ukucindezeleka noma kusenze sibe sibi kakhulu isimo.
- Uma unesinye noma ngaphezulu sezimpawu ezishiwo kulesi sihloko isikhathi esingaphezu kwamasonto amabili, sicela ungabi namahloni ubone udokotela ukuze akhulume ngakho.
- Ukucindezeleka kuyisifo esingelapheka. Ngokwelashwa okufanele kanye nokusekelwa, ungaphila impilo enempilo nejabulisayo futhi. Ukucela usizo kuwuphawu lwamandla.
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