Ingabe umuthi wakho wokucindezeleka awukusizi? Ake sixoxe ngawo.

Ingabe uthatha umuthi wokucindezeleka ngenxa yokucindezeleka? Uma kunjalo, cishe uyazi ukuthi izinsuku ezimbalwa zokuqala, mhlawumbe ngisho namasonto, zokuthatha lo muthi zingaba nzima kancane. Ungase ube nemiphumela emibi efana nokuzumeka, isicanucanu, kanye nezandla ezijulukayo. Njengoba lo muthi uthatha isikhathi ukusebenza, ungase uzibuze, "Ingabe kukhona isizathu sokuthatha lo muthi ngemva kokuhlupheka inyanga yonke?"

Zinike isikhathi sokuthola umuthi ofanele.

Okokuqala, khumbula ukuthi uzozizwa ungcono ngempela . Udinga ukuzinika isikhathi. Imithi yokucindezeleka isebenza njengokutshala isitshalo. Kuthatha isikhathi ukuthi sihlume, sikhule, futhi siqhakaze, akunjalo? Yilokho kanye okwenzekayo. Le mithi ithinta ama-neurotransmitter ebuchosheni bethu futhi ithatha isikhathi ukubuyisela ibhalansi yawo.

Ngokuvamile, uma ungezwa zinguquko ezinhle esimweni sakho sengqondo ngemva kwamasonto ayisithupha kuya kwayisishiyagalombili, cishe akuyona imithi efanele wena. Kodwa ungakhathazeki. Lokhu kuvamile kakhulu.

Lokho kusho ukuthi abantu abangu-70 kwabayi-100 ngeke bathole umuthi wokuqala ngendlela efanele. Kodwa lokho akusho ukuthi ngeke babe ngcono. Cishe u-20% wabo uzoba ngcono uma beshintshela komunye umuthi wokucindezeleka, noma uma befaka okuthile okufana nokwelashwa ngenkulumo. Lapho abanye beshintshela komunye umuthi, ekugcineni abantu abangaphezu kuka-70% bazophulukiswa ngokuphelele ekucindezelekeni kwabo.

Ngakho into ebaluleke kakhulu ukungasheshi ukuyeka . Kubalulekile ukuxhumana nodokotela wakho, uxoxe ngendlela ozizwa ngayo, futhi wenze noma yiziphi izinguquko ezidingekayo.

Ukubaluleka kokukhuluma nochwepheshe

Ngokuvamile, udokotela womndeni wethu (GP) angaba ngowokuqala ukusibhalela umuthi wokucindezeleka. Akukho okubi ngalokho. Kodwa ngezinye izikhathi, ukukhuluma nodokotela wezifo zengqondo onolwazi olujulile ngemithi ehlukene, imithamo yayo, kanye nemiphumela emibi kungenza umehluko omkhulu.

Kungani kubalulekile udokotela wezifo zengqondo?

• Ukunquma Umthamo Ofanele: Ngezinye izikhathi inkinga akuyona imithi oyithathayo, kodwa umthamo. Odokotela bangase bakuqale ngokucophelela ngomthamo ophansi. Lokhu kubizwa ngokuthi "umthamo ongaphansi komthamo." Udokotela wezifo zengqondo angahlola isimo sakho ngokunembile futhi akunike umthamo ofanele. Ngezinye izikhathi, ukwandisa umthamo kancane kungaxazulula inkinga.
• Ukuhlonza ezinye izimo:Udokotela wezifo zengqondo angakuhlonza kangcono ukuthi unezimo ezifana nokukhathazeka noma ukuphazamiseka kovalo kanye nokucindezeleka.
• Ukunikeza ezinye izinketho: Uma umuthi owodwa ungasebenzi, angenza izinqumo ngokuthi yimuphi umuthi azowunikeza ngokulandelayo, ukuthi uzonikeza imithi emibili ndawonye, ​​noma ukuthi uzofaka yini i-'Talk Therapy'.

Bheka ukuthi zikhona yini ezinye izinkinga eziphazamisa umuthi.

Ngezinye izikhathi isizathu sokuthi umuthi wokucindezeleka ungasebenzi singase sibe ngenxa yenkinga ethile eyisisekelo.

Nakekela imikhuba yakho kanye nemizwa yakho.

Ngezinye izikhathi, umuthi osebenze kahle isikhathi eside ungazwakala sengathi uyaphela kancane kancane. Abanye abantu bakubiza ngokuthi “i-Prozac poop-out.” Kodwa isikhathi esiningi, akuyona imithi ebangela lokhu, kodwa into ehlukile endleleni yethu yokuphila.

• Ukusetshenziswa kotshwala noma izidakamizwa:Utshwala buyadambisa ukucindezeleka. Lokho kusho ukuthi kwandisa ukucindezeleka. Uma uphuza utshwala ngenkathi uthatha umuthi wokucindezeleka, kungaphazamisa kakhulu ukusebenza kahle komuthi.
• Ukucindezeleka empilweni: Izinkinga emsebenzini, izinkinga zomndeni, kanye nobunzima bezezimali kungandisa amazinga ethu okucindezeleka. Khona-ke singase sizizwe sengathi imithi ayisebenzi.
• Umthamo onganele: Ngokuhamba kwesikhathi, umzimba wakho ungase ungakwazi ukubekezelela umthamo.

Ngezikhathi ezinjengalezi, abanye abantu bacela ukwenyuswa kwemithi. Kodwa kwabaningi, izinyanga ezimbalwa zokwelapha ngenkulumo kubanika amandla amaningi okubhekana nalesi sikhathi esinzima.

Cabanga ngokwelashwa ngenkulumo.

Izifundo zibonise ngokucacile ukuthi ukwelashwa ngenkulumo, kanye nemithi, kuyindlela engcono kakhulu yokunqoba ukucindezeleka.

Lokhu kuhilela ukukhuluma ngezinkinga zakho nomeluleki oqeqeshiwe noma udokotela wezifo zengqondo. Akufani nokukhuluma nomngane nje. Kukufundisa ukubona izindlela zakho zokucabanga, ukubhekana nezinkinga zokuphila ngendlela ehlukile, nokuqinisa ubudlelwano. `Ukwelashwa Kokuqonda (CBT)` kanye `Ukwelashwa Kwengqondo Komuntu Ngamunye (IPT)` kuyizindlela ezimbili zokwelapha eziye zafakazelwa ngokwesayensi ukuthi ziyasebenza.

Khetha indlela yokwelapha ekufanele kakhulu.

Ekugcineni, into ebaluleke kakhulu intando yakho.

• Abanye abantu bangase bathi, "Angikwazi nhlobo ukuthatha umuthi."
• Omunye umuntu angase athi, "Angithandi ukukhuluma ngezinkinga zami nomuntu engingamazi."

Ngezikhathi ezinjengalezi, isinqumo sicacile. Kodwa uma unezimpawu ezinzima kangangokuthi awukwazi ukudla noma ukulala kahle, odokotela bavame ukukweluleka ukuthi uqale imithi.

Khumbula, ukucindezeleka kuyinkinga eyinkimbinkimbi kakhulu. Kuthonywa yizakhi zofuzo, izici zebhayoloji, kanye nezenzakalo zokuphila. Asikwazi ukushintsha izakhi zofuzo zethu ngesikhathi esisodwa. Kodwa singafunda ukuthi singabhekana kanjani nezinkinga zokuphila. Ngezinye izikhathi, lapho imithi isiza isimo sakho sengqondo ukuba sithuthuke kancane, uthola umuzwa omusha wethemba namandla. Lokho kuqala ukushintsha ubudlelwano bakho, umsebenzi wakho, kanye nombono wakho wonke ngempilo.