Ingabe unesifo sikashukela ? Ngezinye izikhathi ungase ucabange ukuthi ukuphila nalesi sifo kunzima futhi kuyacindezela. Ubuwazi ukuthi lokhu kucindezeleka kunganda kancane kancane futhi kuholele emizweni yokudabuka, ukukhathazeka, noma ukucindezeleka ? Eqinisweni, kukhona ukuxhumana okukhulu phakathi kwalezi zimo ezimbili kunalokho ongase ucabange. Cishe umuntu oyedwa kwabayishumi onesifo sikashukela (mhlawumbe nangaphezulu) angase abe nokucindezeleka. Lokhu kungaba kubi kakhulu. Ngoba izinkinga zengqondo zingenza kube nzima ukulawula isifo sikashukela , kanti isifo sikashukela singenza izinkinga zengqondo zibe zimbi kakhulu. Kodwa ungakhathazeki, ukuqonda lokhu nokuyiphatha kahle kungaba yinselele, kodwa akuyona into engenakwenzeka.
Isifo sikashukela siyithinta kanjani impilo yakho yengqondo?
Impilo yakho cishe ishintshe kakhulu kusukela ngosuku udokotela wakho akutshela ngalo ukuthi unesifo sikashukela sohlobo 1 noma sohlobo 2. Lokho kusho ukuthi kufanele ucabange ngempilo yakho kunanini ngaphambili.
Cabanga nje, udokotela ekutshela ukuthi, " Ungadli lokhu, ungadli lokho, ushukela mubi, ungaphuzi utshwala." Akukhona lokho kuphela, kodwa kufanele uhlole izinga lakho likashukela egazini nsuku zonke futhi uthathe i-insulin ngesikhathi. Uma ushintsha ngokuzumayo indlela yokuphila obuyijwayele isikhathi eside, kuvamile ukuzizwa ucindezelekile kakhulu, uthukuthele, futhi udabukile.
Ziyini izimpawu zokucindezeleka?
Ukucindezeleka akukhona nje ukuzizwa udangele. Kuyinkimbinkimbi kakhulu kunalokho. Bheka ukuthi unalezi zimpawu.
| Isigaba sezici | Ingabe nawe uyazizwa lezi zinto? |
|---|---|
| Izici ezingokomzwelo | Imizwa yokudabuka okuqhubekayo, ukungabi nalutho, ukuphelelwa yithemba, intukuthelo engapheli, noma umuzwa wecala ongadingekile. |
| Izinguquko zokuziphatha | Ukulahlekelwa noma ukwanda kwesifiso sokudla ngokuzumayo, ukuqwasha noma ukozela emini, ukuzizwa ungelutho emphakathini. |
| Izici zomzimba | Izinkinga zesistimu yokugaya ukudla ezifana nobuhlungu bomzimba obungachazeki, ukukhathala okuqhubekayo (ukudinwa), kanye nobuhlungu besisu. |
| Imiphumela ekhonweni lokucabanga | Ubunzima bokugxila emisebenzini yansuku zonke, ubunzima bokwenza izinqumo, kanye nemicabango yokuzibulala. |
Okubalulekile: Uma unesinye noma ngaphezulu sezimpawu ezibalwe lapha isikhathi esingaphezu kwamasonto amabili, kufanelekile ukukhuluma nodokotela wakho ngakho.
Kuyini 'Ukucindezeleka Kwesifo Sikashukela'?
Lokhu kuhlukile kancane ekucindezelekeni okuvamile. 'Ukucindezeleka Kwesifo Sikashukela' uhlobo lokucindezeleka oluvela ngenxa yokuba nesifo sikashukela. Ungase uzizwe kanje:
- "Kungakhathaliseki ukuthi ngizama kangakanani ukulawula ushukela wami, awusebenzi."
- "Angazi ukuthi ngizoba nanoma yiziphi izifo ezintsha ngenxa yalesi sifo."
- "Angizilawuli mina, lesi sifo sikashukela siyalawula."
Uma unale micabango, ungase uzizwe udikibele ngokuphatha isifo sikashukela sakho. Ungase ugweme ngisho nokuhlola ushukela egazini lakho, ukuphuza imithi yakho, noma ngisho nokuya kudokotela. Lesi simo sifana nokucindezeleka, kodwa sibangelwa isifo sikashukela. Ngakho-ke, kubalulekile ukwelapha lesi simo sengqondo kanye nesifo sikashukela sakho.
Ngezinye izikhathi, amazinga kashukela egazini lakho angakhuphuka kakhulu noma aphansi kakhulu ngokuzumayo, okungabonisa izimpawu zokucindezeleka noma ukukhathazeka. Ngakho-ke, ukuhlola amazinga kashukela egazini lakho njalo nokukhuluma nodokotela wakho ngakho kungakusiza uqonde ukuthi kwenzekani ngempela.
Ungakuvimbela kanjani ukucindezeleka okubangelwa isifo sikashukela?
Ngokuvamile, into enzima kakhulu ukuqaphela ukuthi unesifo sokucindezeleka. Ngoba uma ucindezelekile, kunzima ukwenza izinqumo, futhi awuzizwa sengathi uya kudokotela. Ngakho-ke, kubaluleke kakhulu ukwenza uhlelo oluhle kusukela ngosuku othola ngalo ukuthi unesifo sikashukela.
- Bona uchwepheshe njalo: Ngaphezu kodokotela wakho ojwayelekile, kungumqondo omuhle ukubona udokotela we-endocrinologist, udokotela ogxile ezifweni ezihlobene nama-hormone njengesifo sikashukela. Angakusiza ukuthi wakhe uhlelo lokwelashwa olulungele wena.
- Funa iseluleko sezempilo yengqondo:Buza udokotela wakho bese ubona uchwepheshe wezempilo yengqondo osiza abantu abanezinkinga zesikhathi eside. Lokhu akumelwe ube namahloni ngakho.
- Joyina iqembu lokusekelana: Ukukhuluma nabanye abanesifo sikashukela njengawe nokwabelana ngolwazi kungaba umthombo omkhulu wamandla. Uzoqaphela ukuthi awuwedwa.
- Zibekele imigomo emincane: Esikhundleni sokuzama ukwenza into enkulu ngesikhathi esisodwa, zibekele imigomo emincane eyodwa noma emibili ngesikhathi. Isibonelo, qala ngento encane njengokuthi, "Ngizohamba imizuzu eyi-15 nsuku zonke kuleli sonto."
Uma nawe unalezi zimpawu, yini ongayenza?
Uma unesifo sikashukela futhi uzizwa sengathi unezimpawu zokucindezeleka okukhulunywe ngazo ekuqaleni, nazi ezinye izinto ongazenza.
1. Ukwelashwa
Uma ungakayifuni indlela yokwelapha, ingaba usizo olukhulu. Ingakusiza ukuthi ukhulume ngemizwa yakho, uthole izixazululo, futhi uphile impilo elinganiselayo nesifo sikashukela. Ezinye zezindlela zokwelapha ezivame kakhulu ezisetshenziswa ngale njongo yilezi:
- Ukwelashwa Kokuziphatha Kokuqonda ( CBT )
- Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT)
- Ukwelashwa Komndeni
2. Imithi
Kunemithi engelapha kokubili ukucindezeleka nesifo sikashukela. Amanye ama-antidepressant, njenge-SSRIs (Selective Serotonin Reuptake Inhibitors), atholakale esiza ukulawula amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2.
Kubaluleke kakhulu: Udokotela wakho kuphela okufanele anqume ukuthi yimiphi imithi okufanele uyithathe nokuthi uzoyithatha isikhathi esingakanani. Ungalokothi uthathe imithi wedwa noma ngokusekelwe kulokho omunye umuntu akutshela ukuthi ukwenze, noma uyeke ukuthatha noma yimuphi umuthi owuthathayo.
3. Ukuphathwa Kokucindezeleka
Ukucindezeleka okuqhubekayo kungabangela amazinga kashukela egazini lakho ukuba akhuphuke, ngakho ukuthola izindlela zokulawula ukucindezeleka kubalulekile empilweni yakho iyonke.
- Ukuzivocavoca umzimba
- Ukuzindla
- Ukuphumula uma uzizwa ukhathele
- Ukulala ngokwanele
- Ukunciphisa ukuphuza ikhofi notshwala
Izinto ezilula ezifana nalezi zingakusiza ukuthi ugcine impilo enhle yengqondo kanye nokulawula isifo sikashukela.
Umlayezo Wokuya Nawe Ekhaya
- Kuvamile ukuthi isifo sikashukela kanye nokucindezeleka kuhlotshaniswe. Uma uzizwa ngale ndlela, akulona iphutha lakho.
- Qaphela izimpawu zokucindezeleka. Ngezinye izikhathi ungase ucabange ukuthi kumane nje kuwumuzwa wokudabuka, kodwa unake lokho.
- Ukulawula isifo sikashukela kuwuhambo olude. Esikhundleni sokuzama ukwenza konke kahle ngesikhathi esisodwa, zibekele imigomo emincane bese usebenza ukuyifinyelela.
- Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngakho konke. Impilo yengqondo ibaluleke njengempilo yomzimba. Ngakho-ke ungazigodli usho okucabangayo.
- Ungalwenqabi usizo oluthola emndenini wakho, kubangani, kanye namaqembu okusekelana. Awuwedwa kulolu hambo.
Isifo sikashukela, ukucindezeleka, impilo yengqondo, ushukela egazini, isifo sikashukela kanye nokucindezeleka, ukulawula ushukela, ukucindezeleka
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