Kunezinsuku lapho ungafuni ngisho nokuvuka embhedeni, ungenaso isifiso sokwenza noma yini? Uzizwa ungenalutho, udabuke, futhi usinda. Konke kubonakala kuyisicefe. Kungase kube yinto evamile ukuthi lokhu kuhlale usuku olulodwa noma ezimbili. Kodwa uma lo muzwa ukhathaza engqondweni yakho amasonto noma izinyanga, futhi uthinta imisebenzi yakho yansuku zonke, kungaba yinto engaphezu kwalokho esikucabangayo, okungukuthi ukucindezeleka. Lokhu akusikho ubuthakathaka noma ukuzenzisa, kodwa ukugula kwangempela okudinga ukwelashwa.
Ziyini izimpawu zokucindezeleka?
Ukucindezeleka kungaphezu nje kokuzizwa udangele. Kuthinta ingqondo yakho kanye nomzimba wakho. Lezi zimpawu zingase zingabi zifana kuwo wonke umuntu. Kodwa ake sibheke ezinye zezimpawu ezivamile.
| Uhlobo lwesibonakaliso | Incazelo |
|---|---|
| Izinguquko emizweni | Imizwa eqhubekayo yokudabuka, ukungabi nalutho, nokuphelelwa yithemba. Ukulahlekelwa isithakazelo ezintweni owawuzijabulela (ukubuka i-TV, ukukhuluma nabangani). |
| Amandla nokulala | Ukuzizwa ukhathele futhi ungenawo amandla ngaso sonke isikhathi. Ukulala kakhulu noma ukuba nenkinga yokulala. |
| Izinguquko ekudleni | Ukuncipha kwesifiso sokudla noma ukweqisa. Lokhu kungaholela ekwehleni noma ekukhuleni kwesisindo. |
| Ikhono lokucabanga | Ubunzima bokugxilisa ingqondo, ukukhumbula izinto, nokwenza izinqumo. |
| Imicabango ejulile | Ukuba nemicabango yokukhathala ngokuphila, imicabango yokufa, noma imicabango yokuzilimaza.Lesi yisimo esibucayi kakhulu. |
Khumbula, ukuba nesinye noma ezimbili zalezi zimpawu akusho ukuthi unesifo sokucindezeleka. Kodwa uma eziningana zazo zithinta impilo yakho isikhathi esingaphezu kwamasonto amabili, kubalulekile ukufuna iseluleko sezokwelapha.
Udokotela angasiza kanjani?
Kunezindlela zokwelapha eziphumelelayo zokucindezeleka, ngakho-ke ungesabi ukucela usizo. Udokotela wakho angakusiza ngezindlela eziningana.
1. Ukwelashwa Ngezingxoxo
Ngezinye izikhathi ukukhuluma ngemizwa yakho nomuntu omethembayo futhi oqeqeshwe kahle kungaba impumuzo enkulu. Umeluleki noma udokotela wezifo zengqondo angakusiza uqonde imizwa yakho, uyilawule, futhi uthole amandla owadingayo ukuze ubhekane nokuphila futhi.
2. Ukwelashwa ngemithi
Ukucindezeleka kuvame ukubangelwa ukungalingani kwamakhemikhali athile ebuchosheni bethu, abizwa ngokuthi ama-neurotransmitters. Kalula nje, lawa afana nezithunywa ezilawula imizwa yethu.
Imithi enqunywe udokotela isebenza ukulinganisela kabusha la makhemikhali.
- Enye yezinhlobo zemithi ezisetshenziswa kakhulu yi -Selective Serotonin Reuptake Inhibitors (SSRIs) . Izibonelo zifaka phakathi imithi efana ne-'Fluoxetine' kanye ne-'Sertraline'. Lezi ngokuvamile ziphephile.
- Kodwa udokotela wakho kuphela onganquma umuthi ofanele kanye nomthamo wakho ngemva kokukuhlola. Ungalokothi usebenzise umuthi wabanye abantu noma uyeke ukuwuthatha ngaphandle kokubonisana nodokotela.
Kwezinye izimo ezingavamile nezingathi sína, udokotela angase acabangele nezinye izindlela zokwelapha, njenge-'Electroconvulsive therapy (ECT)'.
Yiziphi izinto esingazenza ekhaya?
Kanye nokwelashwa, kunezinto ezimbalwa ezilula ongazengeza endleleni yakho yokuphila ezizokusiza kakhulu ukuthi ululame ngokushesha.
Masilandele indlela yokuphila enempilo.
Kukhona ukuxhumana okukhulu phakathi kwendlela yakho yokuphila nempilo yengqondo.
- Lala kahle: Zama ukulala kahle okungenani amahora angu-7-8 ngosuku.
- Ukuzivocavoca: Ungase ungafuni ukuzivocavoca uma uzizwa udangele. Kodwa yenza isinqumo bese wenza okuthile okufana nokuhamba noma ukugijima imizuzu engama-20-30. Uma uvivinya umzimba, ubuchopho bakho bukhiqiza ama-endorphin, angamakhemikhali akwenza uzizwe ujabule. Kufana nomuthi wemvelo wokuqeda izinhlungu.
- Gwema utshwala nezidakamizwa: Nakuba lokhu kungase kubonakale sengathi kusiza okwesikhashana, kungenza ukucindezeleka kube kubi nakakhulu ngokuhamba kwesikhathi.
Ake sicabange nangokuthi sidlani futhi siphuzani.
Lokho esikudlayo kuthinta izingqondo zethu. Kubalulekile ukudla ukudla okunomsoco. Ikakhulukazi ukudla imifino eminingi, izithelo, ubhontshisi, amantongomane nenhlanzi. Ucwaningo luthole ukuthi ukudla kwaseMedithera kufaneleka kakhulu kulokhu.
Abanye abantu basebenzisa imithi yamakhambi efana ne-'St. John's Wort'. Kodwa ungazisebenzisi lezi ngaphandle kokubuza udokotela. Zingasebenzisana neminye imithi oyithathayo.
Ungabi wedwa, phuma isikhashana.
Uma ucindezelekile, ufuna ukuhlala wedwa ekamelweni lakho. Kodwa lokho kwenza isimo sibe sibi kakhulu.
- Thola ukuchayeka elangeni: Phuma ngaphandle isikhashana nsuku zonke. Ukukhanya kwelanga kuthuthukisa isimo sethu sengqondo.
- Khuluma nomngane: Shayela umngane omethembayo noma ilungu lomndeni. Yabelana ngalokho okusengqondweni yakho.
Khuluma okusengqondweni yakho.
Ukubamba imizwa kuzokwandisa ingcindezi kuphela.
- Bhala phansi imicabango yakho ephepheni. Lokhu kuzokusiza ukuthi uziqonde kangcono.
- Ingxoxo: Khuluma nomuntu omethembayo ngalokho okusengqondweni yakho.
Kufanele uye nini kudokotela?
Ukucindezeleka kuyisimo esibucayi, ngakho-ke ungalibali ukufuna usizo. Uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo, qiniseka ukuthi ubona udokotela wakho.
| Ithuba | Okufanele ngikwenze |
|---|---|
| Uma izimpawu zihlala isikhathi esingaphezu kwamasonto amabili. | Bonana nodokotela ngokushesha bese uchaza isimo sakho. |
| Uma unemicabango yokuzibulala. | Lesi yisimo esiphuthumayo. Yiya eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU) ngokushesha. |
| Uma ungakwazi ukufeza imisebenzi yansuku zonke, umsebenzi, noma imithwalo yemfanelo yomndeni ngenxa yokucindezeleka. | Kubalulekile ukufuna usizo lochwepheshe. |
| Uma kukhona ukushintshashintsha okukhulu kwemizwa (ukujabula kakhulu bese uzizwa udangele ngokuzumayo). | Bonana nodokotela ukuze uhlole ezinye izimo zengqondo. |
Kuthiwani uma kuyisimo esiphuthumayo?
Uma uzizwa sengathi uzozilimaza noma ucabanga ngokujulile ngokuzibulala, ngicela ungabi wedwa.
Tshela umuntu omethembayo (ilungu lomndeni, umngane) ngokushesha. Yiya eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU) ngokushesha okukhulu. Ungashayela nezinombolo zosizo eziyimfihlo ezifana ne-Sumithrayo ukuze uthole usizo. Awuwedwa, bakhona abantu abangakusiza.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusona ubuthakathaka, kuyisifo sangempela esingelapheka.
- Ungesabi ukukhuluma ngemizwa yakho nomuntu omethembayo noma udokotela.
- Kanye nokwelashwa, ukuvivinya umzimba okuhle, ukudla okunomsoco, kanye nokulala ngokwanele kuzokusiza kakhulu ukuthi ululame ngokushesha.
- Uma wena noma othile omaziyo ecabanga ngokuzilimaza, funa usizo lwezokwelapha oluphuthumayo ngokushesha.
- Awuwedwa. Ngosizo olufanele, ungaphuma kulesi simo.
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