Ngezinye izikhathi sizizwa sidabukile, sinesizungu, futhi asifuni ukwenza lutho, akunjalo? Empeleni kuyinto evamile kakhulu. Wonke umuntu unalezo zinsuku ekuphileni kwakhe. Kodwa uma lokhu kudabuka, lokhu kungabi nalutho, kubhajwa engqondweni yakho izinsuku, amasonto, futhi kufike ezingeni lapho kuphazamisa khona ukulala kwakho, ukudla, kanye nemisebenzi yansuku zonke, kudingeka sikhathazeke kancane ngakho. Ngoba kungaba okungaphezu nje kokudabuka okulula, kungaba yisimo sezokwelapha esidinga ukwelashwa. Yilokho esikhuluma ngakho namuhla.
Kuyini ukucindezeleka? Ziyini izimpawu?
Kalula nje, ukucindezeleka kuyisimo esithinta imizwa yethu. Akuyona nje umuzwa wokudabuka. Kuthinta indlela esicabanga ngayo, indlela esiziphatha ngayo, ngisho nemizimba yethu. Bheka ukuze ubone ukuthi unazo yini lezi zimpawu.
Into ebalulekile ukuthi, ungacabangi ukuthi unesifo sokucindezeleka ngoba nje unesinye noma ezimbili zalezi zimpawu. Kodwa uma eziningana zalezi zimpawu ziqhubeka isikhathi esingaphezu kwamasonto amabili futhi zithinta impilo yakho evamile, kubalulekile ukubona udokotela ukuze akunike iseluleko.
| Isigaba sezimpawu | Indlela ozizwa ngayo |
|---|---|
| Izinto ezizwakalayo engqondweni |
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| Izinto ezizwakala ngokomzimba |
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| Isici esidinga ukunakwa okuningi | Uma unemicabango yokuzibulala, ucabanga ngokufa, noma uzama ukwenza kanjalo, sicela ufune usizo ngokushesha. Khuluma nomuntu omethembayo. Bona udokotela ngokushesha noma uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU). |
Ngokusho kodokotela, uma unezimpawu okungenani ezinhlanu zalezi isikhathi esingaphezu kwamasonto amabili, kubizwa ngokuthi 'i-Major Depression Disorder'. Kodwa-ke, uma unezimpawu ezingaphansi kwezinhlanu, kodwa okwenza kube nzima ngawe ukusebenza empilweni yakho yansuku zonke, kubalulekile ukufuna ukwelashwa.
Buyini ubudlelwano phakathi kokulala nokucindezeleka?
Kukhona ukuxhumana okuqinile kakhulu phakathi kwalezi ezimbili, njengezinhlangothi ezimbili zohlamvu lwemali olufanayo.
Ukungalali, noma lokho esikubiza ngokuthi ukungakwazi ukulala, kungaba uphawu olukhulu lokucindezeleka. Iningi labantu abanesifo sokucindezeleka banale nkinga. Futhi, ngezinye izikhathi (cishe u-15%) ukulala ngokweqile nakho kuyisibonakaliso sokucindezeleka.
Khumbula, ukungalali kahle kukodwa akubangeli ukucindezeleka. Kodwa-ke, uma ungalali isikhathi eside, kungaba ngenxa yesinye isifo noma izinkinga zomuntu siqu, kungenza ukucindezeleka kwakho kube kubi nakakhulu. Ngakho-ke, ukungalali kahle njalo kungaba yisici esiyinhloko sokucindezeleka.
Yiziphi izimbangela zokucindezeleka?
Ungase uzibuze, "Kungani lokhu kwenzeke kimi?" Akukho neyodwa imbangela yokucindezeleka. Kungaba nezinto eziningi ezibangela lokhu.
- Umlando womndeni: Uma othile emndenini wakho eke waba nalezi zimo zempilo yengqondo ngaphambili, nawe ungase ube sengozini.
- Izinguquko zamakhemikhali ebuchosheni: Lesi simo singabangelwa izinguquko ekusebenzeni kwamakhemikhali athile (ama-neurotransmitter) ebuchosheni alawula imizwa yethu.
- Ezinye izifo: Ukucindezeleka kungabangelwa nayizifo zomzimba zesikhathi eside noma ezinye izifo zengqondo.
- Ukucindezeleka: Ukucindezeleka ngokweqile okuvela emsebenzini, emndenini, kanye nasemfundweni nakho kuyimbangela enkulu.
- Ukusetshenziswa kotshwala nezidakamizwa: Lokhu kunikeza impumuzo yesikhashana kuphela. Ekugcineni, kungabangela noma kubhebhethekise ukucindezeleka.
- Imithi ethile: Ukucindezeleka kungavela futhi njengomphumela ongemuhle wemithi ethile.
- Ukuntuleka kokusekelwa komphakathi: Ukuntuleka kokusekelwa okuvela emndenini nakubangani nakho kunomthelela.
Iphathwa kanjani?
Izindaba ezinhle ukuthi ukucindezeleka kuyisifo esingelapheka ngokuphelele. Kunezindlela zokwelapha ezahlukahlukene ezitholakalayo. Kuye ngobukhulu besimo sakho, udokotela wakho uzonquma ukwelashwa okungcono kakhulu kuwe.
Kunezindlela ezimbili eziyinhloko zokwelapha:
1. Ukwelapha Ngengqondo: Lokhu kubizwa nangokuthi 'ukwelapha ngokukhuluma'. Lapha, ungaxoxa ngezinkinga zakho nodokotela wezifo zengqondo, isazi sokusebenza kwengqondo, noma umeluleki ofanelekayo, futhi ufunde ukuthi ungashintsha kanjani indlela yakho yokucabanga nokubhekana nezinkinga zakho.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kuhilela ukuhlonza izindlela zokucabanga ezimbi, noma ezimbi, ezifika engqondweni yakho nokukusiza ukuthi uzishintshe.
- Ukwelashwa Kokuxhumana Nomuntu: Lokhu kwelashwa kukusiza uqonde ukuthi izinkinga ebudlelwaneni bakho nomndeni nabangane zithinta kanjani usizi lwakho nokuthi ungaluthuthukisa kanjani lobo budlelwano.
2. Imithi: Manje kunemithi eminingi ethuthukisiwe nephephile etholakalayo yokwelapha ukucindezeleka. Le mithi isebenza ngokulinganisela amakhemikhali ashiwo ngenhla ebuchosheni.
- "Ama-SSRI" (Ama-Selective Serotonin Reuptake Inhibitors)
- Ama-SNRI (ama-inhibitors e-Serotonin/norepinephrine reuptake)
- Ama-antidepressant e-Tricyclic
- Eminye imithi yesimanje
Ngokuvamile, imiphumela ephumelela kakhulu itholakala uma kokubili ukwelulekwa kanye nemithi kusetshenziswa ndawonye . Nakuba imithi ingasiza ekunciphiseni izimpawu ngokushesha, ukwelulekwa kungakusiza ufunde ukuthi ungabhekana kanjani nesimo esifanayo esikhathini esizayo.
Ingabe ngidinga imithi ehlukile yokungalali?
Ngezinye izikhathi, udokotela wakho angase akunike umuthi wesikhashana we-hypnotic kanye nomuthi wakho we-antidepressant. Kodwa-ke, lawa maphilisi okulala kufanele asetshenziswe isikhathi esifushane kuphela. Eminye imithi ingaba umlutha. Ungalokothi uthathe le mithi ngaphandle kweseluleko sikadokotela wakho, noma notshwala.
Izinto ongazenza wena ukuze uthuthukise ubuthongo bakho
Ngaphezu kwemithi, ungathuthukisa ikhwalithi yokulala kwakho ngokwenza izinguquko ezincane endleleni yakho yokuphila.
- Prakthiza amasu okuzola: Prakthiza amasu okuzola njengokuzindla ngokucabanga kanye nokuzivocavoca ngokuphefumula okujulile ngaphambi kokulala.
- Ungacabangi ngomsebenzi wakusasa: Bhala uhlu lwemisebenzi okufanele uyenze kusasa ephepheni bese ulibeka eceleni. Zitshele ukuthi, "Ngizocabanga ngalokhu kusasa."
- Ukuzivocavoca: Kuhle ukuzivocavoca nsuku zonke, kodwa gwema ukuzivocavoca okunzima amahora ambalwa ngaphambi kokulala.
- Gwema lokhu ebusuku: Gwema ukusebenzisa izinto ezifana nekhofi, itiye (i-caffeine), utshwala, kanye ne-nicotine (i-nicotine) sekuhlwile.
- Ungajiki embhedeni: Uma ungakwazi ukulala, phuma embhedeni, uye kwelinye ikamelo, wenze okuthile okuphumuzayo (njengokufunda incwadi). Uma uzizwa ulele, buyela embhedeni.
- Gcina umbhede wakho ulungele ukulala kuphela: Ungahlali embhedeni ubukele i-TV, usebenzise ifoni yakho, noma uye emsebenzini. Khona-ke ubuchopho bakho buzoqaphela ukuthi "umbhede uyindawo yokulala."
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusona ubuthakathaka, kuyisifo esingelapheka.
- Kukhona ubudlelwano obuseduze kakhulu phakathi kokungalali nokucindezeleka. Uma okunye kwelashwa, okunye kuyathuthuka.
- Uma wena noma othile omaziyo enalezi zimpawu, ungabi namahloni noma wesabe ukubona udokotela ukuze akunike iseluleko. Ukucela usizo kuwuphawu lwamandla.
- Imiphumela ephumelela kakhulu ingatholakala ngokusebenzisa kokubili imithi kanye nokwelashwa kwengqondo ndawonye.
- Ngisho nezinguquko ezilula endleleni yakho yokuphila zingathuthukisa ukulala kwakho kanye nenhlalakahle yengqondo.
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