Ingabe ngezinye izikhathi uzizwa unamandla futhi ujabule kangaka? Kodwa ngosuku olulandelayo uzizwa sengathi awukwazi ngisho nokuvuka embhedeni, uzizwa sengathi konke sekuhambile, futhi umhlaba umnyama? Uma ungumuntu ophila nokucindezeleka, noma lokho esikubiza ngokwezokwelapha ngokuthi 'i-Major Depression Disorder (MDD),' khona-ke lokhu okuhlangenwe nakho cishe kujwayelene kakhulu nawe. Kufana nokugibela i-roller coaster. Ngolunye usuku uzizwa ukhathele, futhi ngosuku olulandelayo uzizwa uphansi. Ukuqonda lokhu kuyisinyathelo sokuqala nesibaluleke kakhulu ekuphatheni lolu hambo.
Ukucindezeleka (MDD) kungaphezu nje kokuzizwa udangele.
Okokuqala, ake siqonde lokhu. Ukucindezeleka akusikho nje ukuzizwa udangele noma ubuthakathaka. Kuyisimo sangempela sezokwelapha . Njengesifo sikashukela noma umfutho wegazi ophakeme. Kuthinta isimo sakho sengqondo, imicabango yakho, umzimba wakho, kanye nokuziphatha kwakho.
Cabanga ngakho, lapho ibhalansi yamakhemikhali athile (ama-neurotransmitter) ebuchosheni bakho ishintsha, indlela ozizwa ngayo ngisho nokucabanga kwakho ingashintsha. Ngakho-ke lokhu akuyona into engathiwa "uma uthatha isinqumo, kulungile." Ukwelashwa okufanele kanye nokwelulekwa kubalulekile kulokhu.
Into ebaluleke kakhulu ukuthi, lokhu akulona iphutha lakho. Awukhethanga lesi simo. Ngakho-ke gwema ukuzibeka icala ngazo zonke izindleko.
Ukwehla nokwehla kuyinto evamile kulolu hambo, ake silungiselele.
Ukululama ekucindezelekeni akuyona indlela eqondile. Kufana nebhola lentambo elihlanganisiwe. Kuzoba nezinsuku lapho uzizwa kahle khona. Ngalezo zinsuku, uzozizwa unamandla okwenza umsebenzi, ukhulume nabangani, futhi wenze noma yini oyithandayo. Kodwa ngosuku olulandelayo, ungabuyela ebumnyameni obufanayo.
Lokhu sikubiza ngokuthi 'ukubuyela emuva'. Yilokhu okudumaza abantu abaningi. Ungase ucabange, "O, bengilokhu ngenza kahle kakhulu, kodwa sengibuyele lapho ngangikhona ngaphambili. Angisoze ngathuthuka."
Kodwa akulona iqiniso lelo. Lezi zingqinamba ziyingxenye yesifo esibizwa ngokuthi ukucindezeleka. Akusho ukuthi usunqotshiwe. Kusho ukuthi usalwa nale mpi. Into ebalulekile ukuthi, uma unezingqinamba ezinjengalezi, ungesabi, bese ucabanga ukuthi, "Kulungile, lesi sifo sinjalo. Ngizozilungisa kancane kancane." Khuluma nodokotela wakho ngalokhu. Angase akwazi ukushintsha umthamo wemithi yakho noma akunike esinye iseluleko.
| Usuku Oluhle | Usuku Olunzima |
|---|---|
| Uma ngivuka ekuseni, ngizizwa ngiqabulekile futhi nginamandla. | Angizizwa ngisho nokuvuka embhedeni. Umzimba wami wonke uzwakala usinda njengetshe. |
| Ngizizwa sengathi ngenza izinto engizithandayo (isib. ukufunda incwadi, ukulalela ingoma). | Anginaso isithakazelo sokwenza ngisho nezinto engangizijabulela ukuzenza. |
| Ungaxoxa futhi uxhumane nomndeni nabangani. | Ngizizwa sengathi ngingedwa, ngikude nawo wonke umuntu. |
| Nginethemba elincane ngekusasa. | Imicabango edumazayo efana nokuthi “Ngeke kube ngcono” nokuthi “Anginamsebenzi” ifika engqondweni. |
Ugibe lwezindlela zokucabanga ezingalungile
Enye into eyingozi ngokucindezeleka ukuthi kushintsha indlela esicabanga ngayo. Uma siphila nokucindezeleka isikhathi eside, amaphethini emicabango emibi angakheka ezingqondweni zethu. Lokhu kufana nemizila ejulile emgwaqweni. Izingqondo zethu zijwayela ukuhamba ngaleyo ndlela ngaso sonke isikhathi.
Ingabe nawe unemicabango efana nale?
- Ukubona konke ngombala omnyama noma omhlophe: "Angikwazanga ukuqeda umsebenzi wami namuhla, ngakho-ke ngiyisehluleki ngokuphelele." Kungaba khona indawo empunga, indawo ephakathi nendawo, akunjalo?
- Ukunquma konke ngesigameko esisodwa: Ukucabanga ukuthi, "Yilokhu okwenzeka kimi njalo. Akukho okungahambi kahle" ngokushesha nje lapho into eyodwa ingalungile.
- Ukungazinaki izinto ezinhle: Ngisho noma kwenzeka into enhle kuwe, awuyijabuleli ngoba ucabanga ukuthi, "Kuvele kwenzeka."
- Ukuzisola: Ukucabanga ukuthi "konke kuyiphutha lami," ngisho noma kukhona okungaphezu kwamandla akho.
Isinyathelo sokuqala ukuthola lezi zindlela zokucabanga. Okulandelayo, udinga ukuziphonsela inselelo. Zibuze, "Ingabe yile ndlela engicabanga ngayo? Ayikho enye indlela yokubona lokhu?" Ukwelulekwa, ikakhulukazi i-Cognitive Behavioral Therapy (CBT), kungaba usizo kakhulu kulokhu. Buza udokotela wakho ngalokhu.
Dala 'Uhlelo Lwakho Lokuphepha'
Ukuze sidlule kulolu hambo oluhamba ngesivinini esikhulu, sidinga ukuba nohlelo. Ukucabanga kusengaphambili ngalokho okufanele sikwenze lapho kufika usuku olunzima kungenza umehluko omkhulu.
1. Thola iqembu lakho lokusekela: Ubani ongakhuluma naye uma uzizwa uphansi? Kungaba umngane wakho omkhulu, ilungu lomndeni, noma oshade naye. Futhi, phezulu kulolu hlu kufanele kube udokotela wakho.
2. Yenza 'ikhithi yosizo lokuqala': Lena akuyona ngempela ikithi. Luhlu lwezinto ezincane ongazenza uma uzizwa uphansi. Isibonelo:
- Ukulalela ezinye zezingoma engizithandayo.
- Ukuya egcekeni imizuzu eyi-10 nokuhamba ngezinyawo.
- Ukuchitha isikhathi nesilwane sasekhaya.
- Ukwenza ukuzivocavoca kokuphefumula ukuze kukusize uzole.
- Ukubiza umuntu omethembayo.
3. Thola izinto ezibangela imizwa yakho: Thola ukuthi yiziphi izinto ezingakudambisa imizwa yakho. Awukwazi ukuzigwema zonke, kodwa ngokuzazi, ungakulungela ukubhekana nazo.
4. Landela imiyalelo kadokotela wakho ngqo: Uma unikezwe imithi ngudokotela, kubaluleke kakhulu ukuyithatha ngesikhathi esifanele nangesilinganiso esifanele. Ngisho noma uzizwa ungcono kancane, ungayeki ukuthatha imithi ngaphandle kokukhuluma nodokotela wakho. Ukwenza kanjalo kungenza izimpawu zakho zibe zimbi futhi.
Lolu akulona uhambo okufanele uludlule wedwa. Ukucela usizo kuwuphawu lwamandla, hhayi ubuthakathaka. Kukhona ochwepheshe abangakusiza wena nabantu abakuthandayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka (MDD) akusona ubuthakathaka, kuyisimo sangempela sezokwelapha esidinga ukwelashwa.
- Uhambo oluya ekululameni aluyona indlela eqondile. Kuvamile ukuba nezinsuku ezinhle, izinsuku ezimbi, kanye nezithiyo.
- Ungazibeki icala. Yiba nomusa kuwe kulolu hambo. Bekezela.
- Dala 'uhlelo lwakho lokusekela'. Ungesabi ukucela usizo ezikhathini ezinzima.
- Landela imiyalelo kadokotela wakho kanye nokwelashwa okunikezwe udokotela wakho (imithi kanye nokwelulekwa) njalo. Ungayeki ukuthatha noma yimuphi umuthi ngaphandle kokubonisana nodokotela wakho.
- Ungalilahli ithemba. Ngokwelashwa okufanele kanye nokusekelwa, ungaqala ukuzizwa ungcono futhi.
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