Ingabe ngezinye izikhathi uke uzibuze, "Ingabe lo muthi engiwuthathayo wokucindezeleka uyasebenza ngempela?" Mhlawumbe awukawuboni umehluko omkhulu ngisho nangemva kwesonto noma amabili uwuthatha. Noma mhlawumbe uke wabona izinto ephephandabeni noma ku-inthanethi ezithi lo muthi awusebenzi kahle. Kuvamile ukuthi izinto ezinjengalezi zikubangele imibuzo eminingi. Ngakho-ke namuhla, ake sixoxe ngokuthi kwenzekani ngempela ngalawa ma-antidepressant.
Liyini iqiniso endabeni lokuthi lo muthi awusizi ngalutho?
Ezinye izifundo zakamuva zibonise ukuthi imithi evame ukusetshenziswa, njengeProzac nePaxil, ayinawo umthelela omkhulu kubantu abanokucindezeleka okuncane. Kalula nje, kulezi zifundo, abanye abantu banikezwa umuthi wangempela kanti abanye banikwa i-placebo, umuthi mbumbulu ongenawo umphumela. Abakutholile ukuthi, ngaphandle kwalabo abanokucindezeleka okukhulu, le mithi ayizange yenze umehluko omkhulu.
Kodwa, kukhona olunye uhlangothi lwale ndaba.
Izinhlangano ezinkulu emhlabeni, njenge-American Psychiatric Association, zithi isinqumo ngalo muthi asinakwenziwa ngokusekelwe ocwaningweni olulodwa olufana nalolu.
Cabanga ngakho, uma sinomkhuhlane, ngezinye izikhathi siba ngcono ngemva kokuthatha umuthi owodwa. Kodwa ngezinye izikhathi lowo muthi awusebenzi, bese kufanele sithathe omunye. Ukucindezeleka kufana nalokho. Umuthi ofanayo awusebenzi kuwo wonke umuntu. Udokotela ukubhalela umuthi ngokusekelwe esimweni sakho esiqondile. Ngezinye izikhathi kufanele uzame imithi emibili noma emithathu ukuze uthole okusebenzela kahle kakhulu . Yingakho ochwepheshe bethi akulungile ukufeza iziphetho ngalokhu ngokusekelwe ocwaningweni olwenziwe ngomuthi owodwa kuphela.
Ngakho-ke lo muthi usebenza kanjani ngempela?
Izifundo eziningi zikhombisile ukuthi imithi yokucindezeleka ihlinzeka impumuzo ebalulekile ekucindezelekeni. Ebaluleke kakhulu kulezi yilezi:
- Kuthuthukisa isimo sakho sengqondo .
- Kukhulisa ikhono lokuzihlanganisa nabanye.
- Kunciphisa ukungakhululeki ngokomzimba (ubuhlungu bamalunga, ukuqwasha, kanye nokukhathala) okuhambisana nokucindezeleka.
Into ebaluleke kakhulu ukuthi awukwazi ukulindela imiphumela zingakapheli amahora angama-24 uthatha lo muthi. Njengoba nje kuthatha isikhathi ukutshala isitshalo, ukuze sikhule, sibe umuthi, futhi siqhakaze, kungathatha amasonto amabili kuya kwayisithupha ukuthi le mithi ithinte ama-neurotransmitter ebuchosheni bakho futhi inikeze impumuzo engqondweni yakho. Ngakho-ke, kubaluleke kakhulu ukuba nesineke.
Yiziphi izizathu ezenza ukuthi imithi ingasebenzi ngezinye izikhathi?
Ungase ucabange, "Bengilokhu ngithatha umuthi cishe inyanga yonke, kodwa akukho shintsho." Kungaba nezizathu eziningana zalokho. Lokhu akulona iphutha lakho. Bheka ithebula elingezansi ukuze ubone ukuthi yini engabangela lokhu.
| Izizathu zokuthi kungani umuthi ungase ungasebenzi | Incazelo elula |
|---|---|
| Ukuba umuthi ongafanele | Umuthi udokotela awunikezile ekuqaleni ungase ungafaneleki emzimbeni wakho. Lokho kuvamile. |
| Umthamo onganele | Mhlawumbe umthamo owunikezwe wona awanele. Ungakhuluma nodokotela wakho bese uwushintsha. |
| Akuthathi isikhathi esanele | Kuthatha okungenani amasonto angu-4-6 ukuzwa umphumela ophelele womuthi. Ungayeki ukuwuthatha ngaphambi kwalokho. |
| Ukuba neminye imibuzo | Uma usebenzisa utshwala noma ezinye izidakamizwa, imithi yakho yokucindezeleka ingase ingasebenzi kahle. Ingabangela nezinkinga ngemithi oyiphuzayo kwezinye izimo. |
Ingabe kukhona okunye ukwelashwa ngaphandle kwemithi?
Yebo, nakanjani. Ukwelapha kuyingxenye eyodwa nje yalolu hambo.
- Ngokucindezeleka okuncane ('i-Dysthymia'): Ungathola impumuzo enkulu ezintweni ezifana nokuzivocavoca umzimba okuningi, ukunciphisa ukucindezeleka, nokulala kahle.
- Ngesifo Sokucindezeleka Okukhulu: Imithi ibalulekile kulesi simo. Kodwa-ke, ukuhlanganisa ukwelulekwa, noma ukwelashwa ngokukhuluma, kungaba wusizo kakhulu. Kufana nokuphulukisa ingqondo yakho ngokwelulekwa ngenkathi uphulukisa umzimba wakho ngemithi.
Kutholakale ukuthi, ikakhulukazi ezinganeni ezincane, ukuhlanganisa "i-Talk Therapy" nemithi kuveza imiphumela engcono kakhulu kunokushintsha imithi.
Yiziphi izimpawu ezivamile zokucindezeleka?
Ukucindezeleka akuyona nje umuzwa wokudabuka. Kuyinkimbinkimbi kakhulu kunalokho. Bheka ukuthi unalezi zimpawu.
- Ukuzizwa ukhathazekile cishe usuku lonke, ikakhulukazi ekuseni.
- Ukulahlekelwa isithakazelo ezintweni obuzijabulela.
- Ukwanda noma ukwehla kwesisindo somzimba ngokuzumayo.
- Ukungalali noma ukulala kakhulu.
- Ukukhathala okuqhubekayo kanye nomuzwa wobuthakathaka.
- Ukungakwazi ukuvumelana nganoma yini.
- Ukuzicabangela kabi, ukuzizwa ungafaneleki.
Lezi zici zingase zihluke kancane ezinganeni ezincane. Zingase zihoxe emphakathini, zinganaki umsebenzi wesikole, zehlise isisindo, futhi ziphendukele ngisho nasezidakamizweni.
Ngenzenjani uma umuthi wami ubonakala ungasebenzi?
Into engcono kakhulu futhi okuwukuphela kwayo ongayenza ukukhuluma nodokotela wakho.
Tshela udokotela wakho ngendlela ozizwa ngayo, kungakhathaliseki ukuthi umuthi awusebenzi, noma imiphumela emibi onayo. Angase ashintshe umuthi wakho, noma ashintshe umthamo. Noma akuthumele kolunye ukwelashwa, njenge-"Talk Therapy".
Khumbula, ukwelapha ukucindezeleka kufana nokwelapha isifo esingamahlalakhona njengesifo sikashukela noma umfutho wegazi ophakeme. Kudinga isineke nokuzinikela. Akuyona into eba ngcono ngobusuku obubodwa. Kodwa ngokwelashwa nokusekelwa okufanele, ungalulama nakanjani.
Umlayezo Wokuya Nawe Ekhaya
- Imithi yokucindezeleka ingasebenza kahle kakhulu, kodwa kungathatha isikhathi ukuthola imithi efanele wena.
- Kuthatha cishe amasonto ama-4-6 ukuzwa umphumela ophelele womuthi. Ngakho-ke yiba nesineke futhi uthathe ukwelashwa.
- Ngaphezu kwemithi, ukwelulekwa (ukwelashwa ngokukhuluma), ukuzivocavoca umzimba, kanye nokugcina indlela yokuphila enempilo kubaluleke kakhulu.
- Ungalokothi uyeke ukuthatha imithi noma ushintshe umthamo ngaphandle kokubonisana nodokotela wakho.
- Uma unomuzwa wokuthi imithi yakho ayisebenzi, akukhona ukwehluleka. Kuyisibonakaliso sokuthi sekuyisikhathi sokukhuluma nodokotela wakho mayelana nokuthola ikhambi elingcono.
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