Ingabe lokhu kuyenzeka nakuwe? Ubumomotheka futhi ujabule njengamanje, kodwa ngemizuzu embalwa uzizwa udangele, uthukuthele, noma ukhungathekile ngaphandle kwesizathu. Uzizwa ubuhlungu ngisho nento encane kakhulu, noma uthukuthela kakhulu. Ingabe ukuthola kunzima ukugcina imizwa yakho, okungukuthi, 'imizwa' yakho, endaweni eyodwa? Khona-ke lesi sihloko sizoba sibaluleke kakhulu kuwe.
Kalula nje, kuyini lokhu kushintshashintsha kwemizwa?
Ukushintshashintsha kwemizwa kuwukushintsha okungazelelwe, okungazelelwe endleleni ozizwa ngayo. Ngezinye izikhathi siyaqonda ukuthi kungani sizizwa kahle noma kabi. Kodwa ngezinye izikhathi, asikwazi ukuthola ukuthi kungani sizizwa ngale ndlela.
Ucwaningo lusikisela ukuthi amakhemikhali asebuchosheni bethu, abizwa ngokuthi ama-neurotransmitters, anquma isimo sethu sengqondo. Izinto eziningi esizenzayo zithinta la mazinga amakhemikhali. Isibonelo, ukweqa ukudla, ukuzivocavoca, ukudlala nesilwane esifuywayo, noma, uma kwenzeka kwabesifazane, ngesikhathi sokuya esikhathini, la mazinga amakhemikhali angashintshashintsha.
Impilo ayifani ngaso sonke isikhathi. Injabulo, usizi, intukuthelo, konke lokhu kuyingxenye yezimpilo zethu. Kufana nokujikijela enkundleni yokudlala ukhuphuka wehla. Kodwa uma ukujikijela kujika, singacabanga ukuthi kuzokhuphuka noma kuzokwehla ngokulandelayo. Kodwa lokhu kushintsha kwemizwa kunzima ukukubikezela kusengaphambili.
Nakuba kungaba yinto engakhululekile ukuba nalolu shintsho oluzumayo lwemizwa, into ebalulekile okufanele uyikhumbule ukuthi lokhu kuyinto eyenzeka kithi sonke. Kodwa-ke, uma lokhu kwenzeka njalo, noma uma kuthinta impilo yakho yansuku zonke noma ubudlelwano bakho, kubalulekile ukukhuluma nodokotela wakho .
Yiziphi izimbangela eziyinhloko zokushintshashintsha kwemizwelo?
Njengoba sixoxile ngaphambili, imbangela eyinhloko izinguquko emazingeni ama-neurotransmitter ebuchosheni. Konke okwenzekayo empilweni yethu kuthinta la makhemikhali. Kodwa-ke, ngezikhathi ezithile empilweni, ngezimo ezithile zezokwelapha, kanye nezinto ezithile esizithathayo, lokhu kushintshashintsha kwemizwelo kungaba yinto evamile. Ukwazi lezi zimbangela kungakusiza ukubikezela ukuthi ungase ube nokushintsha kwemizwelo nini, noma kukusize uqonde ukuthi kungani kwenzeka.
| Isigaba sesizathu | Incazelo nezibonelo |
|---|---|
| Izigaba ezahlukene zokuphila |
|
| Ezinye izimo zezokwelapha | |
| Izinkinga zempilo yengqondo | Ngezinye izikhathi ukushintshashintsha kwemizwelo kungaba uphawu lwesifo sengqondo njengokucindezeleka noma i-bipolar disorder. Kungabonakala nasezimweni ezifana nokukhathazeka, i-ADHD, i-Borderline Personality Disorder, kanye ne-PTSD. |
| Izinto zokwakha kanye nemithi esetshenzisiwe |
|
Lesi simo selashwa kanjani?
Ukushintshashintsha kwemizwa okuvame ukwenzeka akudingi ukwelashwa okukhethekile. Kodwa-ke, uma kuthinta ubudlelwano bakho, umsebenzi, noma imfundo, ungase udinge ukwelashwa. Udokotela wakho uzoqala anqume imbangela. Ukwelashwa kuzoncika embangela.
Ukwelashwa kungafaka:
- Ama-antidepressant noma ama-mood stabilizers.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT).
- Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT).
- Amakhono okufundisa ukukusiza ukuphatha imizwa yakho (i-psychoeducation).
Yini engingayenza ukuze ngilawule ukushintshashintsha kwemizwelo yami?
Kuvamile ukuba nezinkinga empilweni. Akukho ongakwenza ukuze umise ngokuphelele lezi zinguquko zemizwa. Kodwa kunezinto ezimbalwa ongayenza ukuze unciphise ukuvama kwazo, noma okungenani unciphise ukuqina kwazo:
- Phuma ngaphandle: Ukuchitha isikhathi esithile emvelweni kunganciphisa ukucindezeleka futhi kuthuthukise isimo sakho sengqondo.
- Ukuzivocavoca njalo: Umsebenzi nezinye izinto kusenza sihlale isikhathi eside. Kodwa ukwengeza ukunyakaza okuncane endleleni yakho yansuku zonke kungaba nomthelela omkhulu esimweni sakho sengqondo. Ucwaningo luye lwabonisa ukuthi ukuzivocavoca kukhulula amakhemikhali akwenza uzizwe kahle futhi kungakusiza ulale.
- Yidla ukudla okusiza ukulawula imizwa yakho: Lokhu kusho ukudla amaprotheni amaningi angenamafutha, imifino enemibala, kanye nokunciphisa ukudla okucutshunguliwe kanye noshukela owengeziwe.
- Zijwayeze ukuvivinya umzimba ngokuphefumula okujulile: Ukuzijwayeza ukuphefumula okufana nalokhu kungakusiza ukunciphisa ukucindezeleka futhi uthathe isikhashana ucabange ngaphambi kokusabela ngokushesha kokuthile.
- Zama ukwelashwa ngokukhanya: Ukusebenzisa ibhokisi lokukhanya, ikakhulukazi ngezikhathi zokukhanya okuphansi, kungakhuphula amazinga e-serotonin futhi kuthuthukise isimo sengqondo.
Kufanele ngikhulume nini nodokotela ngalokhu?
Sonke sibhekana nokushintshashintsha kwemizwelo ngezikhathi ezithile, kodwa kuwumqondo omuhle ukukhuluma nodokotela uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo:
- Uma lesi simo sivela njalo .
- Uma imizwa evuka engqondweni inamandla kakhulu (isib. intukuthelo enkulu, ukudabuka okungabekezeleleki).
- Uma uzizwa sengathi awukwazi ukuzibamba .
- Uma lokhu kuthinta umsebenzi wakho noma umsebenzi wesikole .
- Uma lokhu kuthinta ubudlelwano bakho nabanye.
Ukushintshashintsha kwemizwa kungazwakala njengengxenye yezimpilo zethu. Kukhona iqiniso elithile kulokho. Kodwa lokho akusho ukuthi kufanele konakalise impilo yakho noma kulawule impilo yakho. Kunezinto eziningi ongazenza ukuze uzilawule, kusukela ezinguqukweni ezilula kuya endleleni yakho yansuku zonke kuya ekwelashweni. Futhi akudingeki ukwenze wedwa. Uma unezinguquko zemizwa ezivame noma ezinkulu ngokwanele ukuba ziphazamise ubudlelwano bakho, udokotela angakusiza.
Umlayezo Wokuya Nawe Ekhaya
- Ukushintshashintsha kwemizwa, noma ukushintshashintsha kwemizwa ngokuzumayo, kuyisimo esivamile abantu abaningi ababhekana naso.
- Izinguquko zama-hormone, izimo ezithile zezokwelapha, imithi, kanye nezici zendlela yokuphila kungabangela lokhu.
- Izinto ezifana nokuzivocavoca njalo, ukudla ukudla okunempilo, kanye nokulala ngokwanele kungasiza ekulawuleni lesi simo.
- Uma ukushintshashintsha kwemizwa yakho kwenzeka njalo, kunzima, noma kuthinta impilo yakho yansuku zonke kanye nobudlelwano bakho, qiniseka ukuthi ubona udokotela ukuze akunike iseluleko.
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