Unomngane, ilungu lomndeni, noma othile omaziyo ohlala emomotheka, ehleka, futhi ebonakala ejabule kakhulu. Singase sicabange ukuthi azikho izinkinga empilweni yakhe, ukuthi konke kuhamba kahle. Kodwa ubuwazi ukuthi ngemuva kwalowo momotheka omuhle, kungaba nosizi olukhulu, isizungu, nokucindezeleka? Namuhla sizokhuluma ngesihloko esibaluleke kangaka. Leso 'Ukucindezeleka Okumomothekayo'.
Kuyini ngempela 'Ukucindezeleka Okumomothekayo'?
Uma ubheka izincwadi ezisemthethweni ezihlukanisa izifo zengqondo, ngeke uthole isimo esibizwa ngokuthi 'ukucindezeleka okumomothekayo'. Ngoba akulona igama elisemthethweni lezokwelapha. Kodwa-ke, ochwepheshe bezempilo yengqondo basebenzisa leli gama ukuchaza iqembu elithile labantu. Labo ngabantu abazenza sengathi bajabule ngaphandle, yize behlushwa ukucindezeleka ngaphakathi.
Kalula nje, uzizwa udabuke kakhulu futhi ungenalutho ngaphakathi, kodwa utshela abanye ukuthi, "Ngiphilile." Awubonakali sengathi usenkingeni. Uya emsebenzini, wenza imisebenzi yasekhaya, bese uhleka futhi ukhuluma nabangani. Lokhu ngezinye izikhathi kubizwa ngokuthi 'ukucindezeleka okusebenza kahle kakhulu.' Lokhu kusho ukuthi wenza imisebenzi yakho yansuku zonke ngendlela evamile ngangokunokwenzeka, ukuze umndeni wakho nabangani bakho bangaqapheli ukuthi udinga usizo. Ngezinye izikhathi ungase ungaqapheli nokuthi lo mzabalazo engqondweni yakho uwuphawu lokucindezeleka.
Khumbula, ukufihla ubuhlungu bakho ngokumomotheka akusho ukuthi ubuthakathaka. Kodwa kubalulekile ukuqaphela lokho futhi ucele usizo.
Ubani othinteka kakhulu yilesi simo?
Njengoba 'ukucindezeleka okumomothekayo' kungeyona into etholakala ngokusemthethweni, akukho ucwaningo oluningi olwenziwe ngakho. Kodwa-ke, ngokusho kodokotela, lezi zimpawu zivame kakhulu kubantu abalandelayo:
- Abantu emasikweni lapho ukukhuluma ngezinkinga zempilo yengqondo kuyesabisa futhi kuyahlazisa: Ngisho nasemphakathini wethu, uma uthi “Ngizizwa ngidangele,” wesaba ukubizwa ngokuthi “ngiyahlanya.” Yingakho abantu abaningi befihla ukudabuka kwabo.
- Abantu abafuna ukuphelela: Abantu abacabanga ukuthi, "Angikwazi ukwenza lutho olungalungile," "Kumelwe ngibe namandla njalo," futhi abafuni ukukhombisa ubuthakathaka babo.
- Abantu abaphila impilo ephumelelayo ngaphandle: labo abanomsebenzi omuhle, impilo yomndeni, imfundo, futhi abangenazo izimpawu zobuthakathaka.
- Abantu abahlushwa ukucindezeleka okuncane noma okuphakathi osekuqhubeke isikhathi eside: Ngokwezokwelapha lesi simo sibizwa ngokuthi "i-Persistent Depression Disorder".
Ngokuvamile, ukucindezeleka kungathinta noma ubani, kungakhathaliseki ubudala noma ubulili. Kodwa-ke, amaqembu athile asengozini enkulu. Isibonelo:
- Abesifazane
- Abantu abangamalungu omphakathi we-LGBTQI+
- Uma wena noma othile emndenini wakho wake waba nokucindezeleka ngaphambilini
- Abantu ababhekene nezinkinga ezinkulu, ukuhlukumezeka, kanye namazinga aphezulu okucindezeleka empilweni yabo
- Abantu abanezifo ezingathi sína njengesifo sikashukela, umdlavuza, nesifo senhliziyo.
Yiziphi lezo zimpawu ezifihliwe?
Uma 'unesimo sokucindezeleka esimomothekayo', ungase ube nezimpawu ezivamile zokucindezeleka. Umehluko ukuthi uyazifihla kwabanye. Ake sibheke ukuthi ziyini lezi zimpawu.
| Uhlobo oluyisici | Incazelo |
|---|---|
| Engqondweni nangokomzwelo | Ukudabuka okuqhubekayo, ukukhathazeka, noma imizwa yokungabi nalutho. Ukulahlekelwa yithemba ngekusasa, ukucasuka, noma ukungahlaliseki. Imizwa yecala noma yokungabi nalutho. |
| Imisebenzi nezinto ozithandayo | Ukulahlekelwa isithakazelo ezintweni owawuzijabulela (izinto ozithandayo, ukuhlangana nabangani). |
| Amandla nokulala | Ukukhathala njalo, ukuntuleka kwamandla, ukuqwasha, ukuvuka ekuseni kakhulu, noma ukulala kakhulu. |
| Ukudla nesisindo | Izinguquko ekufiseni ukudla (ukwehla noma ukwanda). Ukwehla noma ukukhuluphala kwesisindo okungahlosiwe. |
| Ubuhlungu bomzimba | Ubuhlungu bomzimba, ikhanda elibuhlungu, ubuhlungu besisu obuvela ngaphandle kwesizathu esithile. |
| Imicabango | Ubunzima bokugxilisa ingqondo, ukukhumbula, nokwenza izinqumo. Imicabango yokuqeda impilo yakho. |
Into ebalulekile ukuthi, akudingeki ube nazo zonke lezi zimpawu. Uma eziningana zazo zithinta impilo yakho isikhathi esingaphezu kwamasonto amabili, noma ngabe azibonakali kwabanye, ungase ube nokucindezeleka.
Iyini ingozi yokugcina lokhu kuyimfihlo?
Uma ufihla usizi lwakho, abantu abakuzungezile bangase bangaqapheli ukuthi udinga usizo. Lokhu kungalibazisa ukwelashwa okudingayo. Nazi ezinye izinto ezingenzeka uma ungatholi ukwelashwa:
- Ingozi eyengeziwe yokuba umlutha wotshwala noma ezinye izidakamizwa.
- Izinguquko ezingavamile esisindweni somzimba.
- Ingozi eyengeziwe yokugula ngokomzimba.
- Ukuzilimaza, isibonelo, ukuzisika.
Into eyingozi kakhulu ngakho konke lokhu ukuthi ukucindezeleka kwandisa ingozi yokucabanga ngokuzibulala. Ngoba kudinga amandla amaningi ukumamatheka nokwenza okuthile. Uma lawo mandla esephelile, amathuba okwenza isinqumo esiyingozi aphezulu.
Uma wena noma othile omaziyo enemicabango yokuzibulala, sicela ungazibulali wedwa. Funa usizo ngokushesha.
- Khuluma nodokotela womndeni wakho.
- Yiya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
- Shayela Abangane BaseSri Lanka (Ucingo: 0112692909). Bakulungele ukukulalela.
- Uma kwenzeka ukudlula umthamo, shayela iNational Poison Information Centre (0112686143) etholakala eColombo National Hospital ngokushesha.
Ukwazi kanjani ukuthi lesi yisifo?
Uma usola ukuthi unesifo sokucindezeleka, isinyathelo sokuqala okufanele usithathe ukubona udokotela womndeni wakho. Uzokubuza imibuzo futhi mhlawumbe enze ukuhlolwa kwegazi ukuze ahlole ezinye izimbangela zomzimba, njengenkinga ye-thyroid. Ngemuva kwalokho, uma kudingeka, uzokudlulisela kuchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo.
Lapho, bangakunikeza uchungechunge lwemibuzo ukuze ufunde kabanzi ngemicabango yakho, imizwa yakho, kanye nokuziphatha kwakho. Ngemva kokubheka konke lokhu, bazonquma ukuthi hlobo luni lwesimo onaso, ngokusho kwencwadi esemthethweni yokuhlukaniswa kwempilo yengqondo, i-Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Lokho kuxilonga kungaba yi-Major Depression Disorder noma i-Persistent Depression Disorder.
Yiziphi izindlela zokwelapha lokhu?
Izindaba ezinhle ukuthi 'ukucindezeleka okumomothekayo' nakho kuyisimo esingelapheka ngokuphelele . Kunezindlela ezimbili zokwelapha eziyinhloko:
1. Imithi:Uhlobo lwemithi olusetshenziswa kakhulu lubizwa ngokuthi ama-selective serotonin reuptake inhibitors (SSRIs). Lawa asebenza ngokulinganisela umsebenzi wamakhemikhali e-neurotransmitter ebuchosheni, njenge-serotonin. Kungathatha isikhathi ukuthola umuthi ofanele wena.
2. Ukwelapha Ngengqondo: Lokhu kubizwa nangokuthi 'ukwelulekwa'. Lapha, ukhuluma nochwepheshe oqeqeshiwe ngezinkinga zakho, umsize ashintshe izindlela zakhe zokucabanga, futhi umsize afunde izindlela ezintsha zokubhekana nezinkinga zakhe. Ukwelapha Ngokuziphatha Kokuqonda kuyindlela ethandwayo esetshenziswa kulokhu.
Izinto ongazenza wena (Ukuzisiza)
Kanye nokwelashwa, kunezinto eziningana ongazenza wena ukuze uthuthukise inhlalakahle yakho yengqondo:
- Ukuzivocavoca: Ngisho nokuhamba imizuzu engama-30 ngosuku kungenza umehluko omkhulu.
- Lungisa ubuthongo bakho: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo.
- Yidla ukudla okunempilo: Yidla ukudla ngesikhathi, yidla izinto ezinempilo.
- Khuluma nomuntu omethembayo: Yabelana ngalokho okukucabangayo nomngane noma ilungu lomndeni.
- Gwema utshwala nezidakamizwa.
Ungamsiza kanjani umngane wakho uma ekulesi simo?
Kungaba nzima ukubona umuntu 'onokucindezeleka okumomothekayo.' Kodwa-ke, ungase uqaphele izinguquko ezincane njengalezi:
- Izinguquko ezindleleni zokulala (ukulala kakhulu noma kancane kakhulu).
- Izinguquko ekufiseni ukudla.
- Angiphenduli izingcingo nemiyalezo ngokushesha njengakuqala.
- Ukukhala njalo ngekhanda elibuhlungu kanye nobuhlungu bomzimba ngaphandle kwesizathu.
Uma usola umuntu onjalo, nansi indlela ongasiza ngayo:
- Khuluma nomuntu: "Ngiyabona ukuthi awusafani nakuqala, ingabe kukhona okungahambi kahle?" Buza ngothando.
- Chaza ukuthi ukucindezeleka akuyona into okufanele ube namahloni ngayo, kodwa kuyisifo esingelapheka.
- Phakamisa ukubona udokotela. Ungahamba naye uma uthanda.
- Hlala nalowo muntu. Ukuthi “Nginawe” nakho kuyisici esinamandla.
Umlayezo Wokuya Nawe Ekhaya
- 'Ukucindezeleka Okumomothekayo' yisimo lapho ubonakala ujabule ngaphandle kodwa ucindezelekile ngaphakathi.
- Lokhu akusikho ubuthakathaka noma into okufanele ube namahloni ngayo. Kuyisifo esingelapheka.
- Uma wena noma othile omaziyo enalezi zimpawu, sicela ungahlupheki wedwa. Bona udokotela bese uthola usizo.
- Ungesabi ukukhuluma ngosizi olucashe ngemuva kokumamatheka kwakho. Awuwedwa.
- Uma unemicabango yokuzibulala, kuyisimo esiphuthumayo. Yazisa ngokushesha i -ETU yesibhedlela esiseduze noma umuntu omethembayo.
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