Njengomuntu omdala ophila ne-ADHD, noma i-Attention Deficit Hyperactivity Disorder, ungase ubhekane nalokhu kushintshashintsha kwemizwelo. Ngomunye umzuzu ungase uzizwe ujabule kakhulu, kanti ngomunye umzuzu ungase uzizwe udabuke kakhulu noma ucindezelekile ngaphandle kwesizathu esibonakalayo. Lokhu yilokho esivame ukukubiza ngokuthi 'ukushintshashintsha kwemizwelo'. Lokhu kungaba yinto ecindezelayo kakhulu. Kodwa ungakhathazeki, kunezinto esingazenza ukuze silawule lokhu. Ake sixoxe ngakho.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Ukuzivocavoca umzimba akuyona nje into!
Uma uthi "ukuzivocavoca umzimba," ungase ucabange ukuthi kuyadina. Kodwa empeleni kuyinto engakusiza uzizwe ujabule futhi uzolile. Kungakhathaliseki ukuthi uthanda ukuhamba, ukugijima, noma ukubhukuda, ukubekela eceleni imizuzu engama-20 kuphela ngosuku yokuzivocavoca umzimba kuzonciphisa ukucindezeleka kwakho futhi kukwenze uzizwe ungcono. Kuzokunikeza nesisusa esengeziwe sokusebenza usuku lonke.
Uma uthanda i-yoga, nakho kuhle. I-yoga nokuzindla kutholakale ukuthi kusiza ekunciphiseni ukucindezeleka nokuphatha izimpawu ze-ADHD.
Bhala phansi lokho okuzwayo.
Lokhu kungase kubonakale kungavamile, kodwa kuyindlela ewusizo kakhulu. Bhala phansi imizwa yakho encwadini encane nsuku zonke. Ingabe ujabule namuhla? Ingabe udabukile? Ingabe uthukuthele? Ingabe ukhathazekile? Uma ubhala izinto ezinjengalezi, ngemva kwesikhashana uzokwazi ukubona iphethini emizweni yakho .
Kalula nje, kukusiza ukuthi uqonde ukuthi yini ebangela ukushintshashintsha kwemizwa yakho. Isibonelo, uma uzizwa ucindezelekile njalo kusihlwa lapho ukhuluma nothile, ukubhala phansi kudayari yakho kuzokusiza ukuthi uqaphele iphethini. Ngemuva kwalokho ungagwema noma ulungiselele izimo ezifanayo esikhathini esizayo. Lona umkhuba omuhle wempilo yengqondo.
Ake sicabange kancane ngalokho esikudlayo nesikuphuzayo, akunjalo?
Ososayensi bebelokhu befunda ngemiphumela kashukela, izinto ezibangela ubumnandi bokwenziwa, kanye nemibala ku-ADHD iminyaka eminingi. Kodwa abakatholi ukuxhumana okuqondile . Kodwa lokho akusho ukuthi lokho okudlayo akubalulekile. Ukudla okuhle nokunomsoco kubalulekile engqondweni nasemzimbeni ophilile.
| Isigaba sokudla okunempilo | Kungani kubalulekile? |
|---|---|
| Ama-fatty acid e-Omega-3 (Iqukethe izinhlanzi ezifana ne-salmon, i-tuna/i-salmon) | Lezi zibaluleke kakhulu ekusebenzeni kobuchopho. Zisiza ekudlulisweni kahle kwamakhemikhali abizwa ngokuthi i-dopamine ne-serotonin, okudala injabulo nokuzola. |
| I-Vitamin B (B2, B6, B9) | Abanye abantu abane-ADHD kutholakale ukuthi abanawo la mavithamini. Ukuntuleka kwe-Vitamin B6 kungaholela ekucindezelekeni nasekudidekeni. I-Vitamin B9 (i-folate) ibalulekile ekukhuleni kobuchopho. |
| Izinto okufanele zikhawulelwe | Utshwala nokubhema kunganciphisa amazinga e-vitamin B emzimbeni. Ikhofi netiye kuqukethe i-caffeine, ngakho ukuphuza kakhulu kungakwenza uzizwe ukhathazekile futhi ungakhululeki. Ngakho-ke, kungcono ukukudla ngokulinganisela. |
Kubaluleke kangakanani ukulala kahle ebusuku?
Ukulala ngezinye izikhathi kungaba yinselele kumuntu one-ADHD. Ngezinsuku lapho uzizwa uphezulu kakhulu, ungase uzizwe sengathi awudingi ukulala. Ngezinsuku lapho uzizwa uphansi kakhulu, ungase ube nobunzima bokulala. Futhi, eminye imithi ye-ADHD ingaphazamisa ubuthongo.
Kungakhathaliseki ukuthi yisiphi isizathu, ukungalali ngokwanele kungenza isimo sakho sengqondo sibe sibi kakhulu . Uma ungalali ngokwanele, ungazizwa ucasukile futhi ucasukile . Ngakho zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke. Kwenze kube yingxenye yesimiso sakho.
Futhi, uma uzwa ukuhona futhi uzizwa sengathi uyacinana ebuthongweni bakho (i-Sleep Apnea), qiniseka ukuthi ukhuluma nodokotela ngalokho, ngoba lezo zimpawu ngezinye izikhathi zingafana ne-ADHD.
Inzuzo yokwenza uhlelo oluncane losuku
Ukulandela inqubo efanayo usuku lonke kungabangela izimpawu ze-ADHD, ikakhulukazi ekulawuleni ukushintshashintsha kwemizwelo. Lokhu kunikeza impilo yakho ukuhleleka nokulawula okuthile. Izinto ezincane njengokugcina okhiye bakho endaweni efanayo nsuku zonke, ukuvuka ngesikhathi esifanayo nsuku zonke, nokubhala phansi imisebenzi ekhalendeni kungenza umehluko omkhulu.
Phuma uzobona.
Ukuchitha isikhathi endaweni eluhlaza, yemvelo kuye kwatholakala ukuthi kunciphisa izimpawu ze-ADHD. Mhlawumbe lokhu kungenxa yokuthi ukuphuma ngaphandle kukuvumela ukuthi uhambe futhi uvivinye umzimba. Futhi, ukubheka indawo eluhlaza kunganciphisa ukucindezeleka futhi kukusize ugxile.
Guqula 'i-Hyperfocus' yakho ibe yinzuzo yakho
Nakuba abantu abane-ADHD benobunzima bokugxila entweni eyodwa, ngezinye izikhathi kwenzeka okuphambene nalokho. Okusho ukuthi, bayakwazi ukugxila kakhulu entweni abayijabulelayo futhi ebalulekile kubo. Lokhu kubizwa ngokuthi i-hyperfocus .
Thola ukuthi ithalente lakho liyini. Mhlawumbe yizibalo, umculo, noma ubunjiniyela. Ukuzama ukuba uchwepheshe emkhakheni okwazi kahle kuwo kuzothuthukisa ukuzethemba kwakho. Kuzokusiza ukuthi uhlale ujabule.
Ukumamatheka nakho kuyimithi!
Kukhona isisho esithi, "Ukuhleka kuyimithi engcono kakhulu." Kuyiqiniso. Ukufunda ukubona uhlangothi oluhlekisayo lwesimo sakho se-ADHD kungaba usizo olukhulu ekusilawuleni. Ukuhleka okuncane, ngisho nokukhulu, kungasiza ekulweni nemicabango emibi engqondweni yakho. Futhi, uma ungahleka izinto ezincane bese uzikhohlwa, uzoyeka ukukhathazeka nokusabela kakhulu kuzo.
Umlayezo Wokuya Nawe Ekhaya
- Ukushintshashintsha kwemizwa kuvamile nge-ADHD, kodwa kungalawulwa.
- Zivocavoce nsuku zonke. Lala ngokwanele. Hlela usuku lwakho. Lezi zinto ezilula zizokwenza umehluko omkhulu.
- Nakekela ukudla kwakho, ikakhulukazi ukudla okucebile nge-omega-3 kanye ne-vitamin B.
- Bhala ngemizwa yakho encwadini yezindaba. Lokhu kuzokusiza uqonde izindlela zakho zemizwa.
- Uma kungekho kulezi zinto ezikusizayo, noma uma unomuzwa wokuthi isimo sibi kakhulu, ungalokothi unqikaze ukubona udokotela ukuze akunike iseluleko.Lokhu akuyona inkinga kuwe kuphela, futhi kubalulekile ukuthola usizo.
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