Sonke sizizwa sidabukile futhi sicindezelekile ngesikhathi esithile empilweni yethu. Kujwayelekile kakhulu. Kodwa kuthiwani uma lokhu kudabuka kungapheli, kuba umthwalo omkhulu engqondweni yakho usuku nosuku, futhi kukufaka esimweni lapho ungakwazi ngisho nokwenza imisebenzi yakho yansuku zonke ngendlela efanele? Lokho akusikho ukudabuka okuvamile. Kuyisimo esibucayi esisibiza ngokuthi yi -Major Depression Disorder (MDD) . Lesi simo singathinta kakhulu zonke izici zokuphila kwakho, ubudlelwano bakho, izinto ozithandayo, futhi ikakhulukazi umsebenzi wakho.
Ngezinye izikhathi lokhu kucindezeleka kungaba nzima kangangokuthi ungase ungasakwazi ukwenza umsebenzi wakho ngempumelelo noma usebenze ngentshiseko nangendlela efanele njengoba wawuvame ukwenza. Ngezikhathi ezinjengalezi, kubaluleke kakhulu ukuqaphela lesi simo kanye nokukhululeka okutholakalayo kuwe.
Kuyini ngempela lokhu kucindezeleka?
Kalula nje, ukucindezeleka kuyisimo esivamile sezokwelapha nempilo yengqondo esithinta imizwa yakho, imizwa, kanye nokuziphatha kwakho. Kukwenza uzizwe udabuke kakhulu noma ungenandaba nokuphila kwakho kwansuku zonke.
Ngokusho kwe-World Health Organization (WHO), cishe abantu abadala abangu-5% emhlabeni bahlushwa uhlobo oluthile lokucindezeleka. Ngakho-ke ungacabanga ukuthi lesi simo sivame kangakanani.
Ngokusho kwe-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), umhlahlandlela wokuxilonga osetshenziswa odokotela emhlabeni wonke, ukuze kutholakale ukuthi umuntu unesifo sokucindezeleka okukhulu, kumele okungenani abe nemizwa yokudabuka engapheli yamasonto amabili, ukulahlekelwa intshisekelo emisebenzini yansuku zonke, kanye nezimpawu eziningi ezilandelayo:
Ziyini izimpawu zokucindezeleka?
Izimpawu zokucindezeleka zingahluka kakhulu kumuntu nomuntu. Ubukhulu bezimpawu nabo buyahlukahluka. Ake sibheke izimpawu eziyinhloko ezibonakala.
| Isibonakaliso | Incazelo elula |
|---|---|
| Inkungu yobuchopho | Ubunzima bokucabanga, ukugxila, ukwenza izinqumo. Ukuzizwa sengathi umbozwe yinkungu yobuchopho. |
| Izinguquko ekufiseni ukudla | Ukulahlekelwa yisifiso sokudla ngokuzumayo noma ukudla ngokweqile. |
| Ukuzizwa udabukile njalo | Ukuhlala udabukile noma ukhungathekile, noma ngabe unesizathu noma cha. |
| Ukuzizwa ungelutho ngawe | Ukuhlala ucabanga ukuthi umuntu akanamsebenzi nokuthi amaphutha akhe ahlala engowakho. Ukuzisola ngezinto ezenzeke esikhathini esidlule. |
| Intukuthelo engenasizathu | Ukuthukuthela ngokushesha, ukungahlaliseki, nokumemeza ngisho nezinto ezincane kakhulu. |
| Ukukhathala komzimba | Ukuzizwa ungenamandla okwenza noma yini, ukhathele njalo. |
| Izinkinga zokulala | Ukungalali noma ukulala kakhulu. |
| Ukunciphisa ukunyakaza nokukhuluma | Ukunyakaza komzimba okuncishisiwe kanye nesivinini sokukhuluma. |
| Izinguquko zesisindo | Ukwanda noma ukwehla kwesisindo ngaphandle kwesinye isizathu. |
| Imicabango yokuqeda impilo yakho | Imicabango ngokufa noma ukuzibulala (lokhu kuyisibonakaliso esibi kakhulu) |
Into ebalulekile ukuthi lezi zimpawu zingabangelwa nezinye izimo (isib. izinkinga ze-thyroid). Ngakho-ke, uma unalezi zimpawu, kufanele nakanjani ubone udokotela.Kubaluleke kakhulu ukuthola isizathu esiqondile.
Yini ebangela ukucindezeleka?
Kunzima ukukhomba imbangela eyodwa yokucindezeleka. Kungaba nezici eziningi ezihilelekile.
- I-chemistry yobuchopho: Ubuchopho bethu budinga amakhemikhali athile (ama-neurotransmitter) ngamanani afanele ukuze busebenze kahle. Uma la makhemikhali engalingani, izifo zengqondo ezifana nokucindezeleka zingavela.
- Izakhi zofuzo: Uma othile emndenini wakho enesifo sokucindezeleka, ungase ube sengozini enkulu kancane.
- Izici Zemvelo: Ukuhlala endaweni lapho kukhona ukuhlukunyezwa njalo, ubudlova, kanye nobumpofu kungaholela ekucindezelekeni.
- Izici zobuntu: Abantu abanobuntu obungenathemba ngakho konke futhi abacindezeleka kalula banamathuba amaningi okuthola ukucindezeleka.
- Lesi simo singabangelwa futhi izinguquko ezinkulu empilweni: isehlukaniso, ukufa komuntu omthandayo, noma ukulahlekelwa umsebenzi.
Ingabe kukhona ukwelashwa?
Yebo, impela! Ukucindezeleka yisimo esingelashwa futhi siphathwe kahle. Ukwelashwa kuvame ukuhilela imithi, ukwelashwa kwengqondo, noma inhlanganisela yakho kokubili. Kodwa-ke, okusebenza komunye umuntu kungase kungasebenzeli komunye. Ngakho-ke, kufanele ukhulume nodokotela wakho ukuze anqume ukuthi iyiphi indlela yokwelapha engcono kakhulu kuwe.
Ingabe ukucindezeleka kubhekwa njengokukhubazeka?
Lena inkinga abantu abaningi abanayo. Emazweni afana ne-United States, kunemithetho ekhethekile (i-Americans With Disability Act - ADA) eqaphela ukucindezeleka njengokukhubazeka. Nakuba kungekho mthetho onegama elifanayo ezweni lethu, kuyaqashelwa ukuthi ukucindezeleka okukhulu kuyisimo esibucayi sezokwelapha esithinta imisebenzi yomuntu yansuku zonke, ikakhulukazi umsebenzi wakhe, kuze kube yilapho engakwazi ukuqhubeka .
Kalula nje, uma ukucindezeleka kwakho kukuthinta kuze kube yilapho ungakwazi ukwenza imisebenzi ebalulekile yokuphila (isib. ukusebenza, ukufunda, noma ukwenza imisebenzi yakho yasekhaya), kubhekwa njengokukhubazeka.
Udokotela uzonquma ukuthi isimo sakho sibucayi kangakanani ngokucabangela izici ezifana nalezi:
| Indlela yokukala ubucayi besimo | |
|---|---|
| Okokuqala, amarekhodi ezokwelapha kumele aqinisekise izimpawu ezinhlanu noma ngaphezulu: | |
| - Isimo sengqondo esicindezelekile - Ukulahlekelwa isithakazelo kukho konke - Isifiso sokudla kanye nezinguquko zesisindo - Izinkinga zokulala - Ukungaphumuli ngokomzimba noma ukuvilapha | - Amandla aphansi - Imizwa yecala - Ubunzima bokugxila - Imicabango yokufa noma ukuzibulala |
| Okwesibili, lezo zici zithinte kanjani ukusebenza kwakho? | |
Kumelwe kube nokulinganiselwa okukhulu noma ukulinganiselwa okuphawulekayo kwelinye noma amabili amakhono alandelayo:
| |
Uma unenkinga yokusebenza ngenxa yokucindezeleka, ungathola umbiko wezokwelapha kudokotela wakho bese uxoxa ngawo nomqashi wakho. Ngaleyo ndlela, ungathola ikhefu lezokwelapha olidingayo noma impumuzo ethile emsebenzini.
Yiziphi izinzuzo ezitholakalayo endaweni yokusebenza?
Indawo yokusebenza inganikeza izinsiza ezifanele zokusiza isisebenzi esinesifo sengqondo, njengokucindezeleka, ukuba senze imisebenzi yaso ngendlela efanele. Ungakhuluma nomnyango wezisebenzi (HR) noma umphathi wenhlangano yakho ngalokhu. Nazi ezinye izibonelo:
- Ukuhlela okuguquguqukayo: Ukushintsha amahora okusebenza, ukusebenza isikhathi esithile.
- Sebenza ekhaya: Ukuvumela abantu ukuthi basebenzele ekhaya noma nini lapho kungenzeka.
- Isikhathi sokuphumula: Sikuvumela ukuthi uphumule njengoba kudingeka, ngaphandle kokubophezeleka ohlelweni olubekiwe.
- Ukwahlukaniswa komsebenzi: Esikhundleni sokunikeza umsebenzi omkhulu ngesikhathi esisodwa, wuhlukanise ube yizingxenye ezincane.
- Nciphisa iziphazamiso ezingadingekile: Siza ekunciphiseni iziphazamiso (isib., hlinzeka ngendawo ethule, sebenzisa ama-headphone aqeda umsindo).
- Ikhefu lempilo yengqondo: Vumela ikhefu lokugula lisetshenziselwe izinkinga zempilo yengqondo.
Khumbula, ukucela usizo akulona uphawu lobuthakathaka. Kuyisinyathelo esinamandla osithathayo ukuze uzinakekele.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusikho nje ukudabuka, kuyisifo sangempela esidinga ukwelashwa.
- Uma ubhekene nezimpawu zokucindezeleka, ungahlupheki wedwa, kodwa bona udokotela omethembayo. Ngokwelashwa okufanele, lesi simo singalawulwa kahle.
- Uma ukucindezeleka kukubi kakhulu, kungabhekwa njengesimo esikukhubazayo esikuvimbela ukuthi uqhubeke nomsebenzi wakho.
- Uma impilo yakho yengqondo ithinta umsebenzi wakho, ungesabi ukukhuluma ngezindawo zokuhlala nezinsiza ezitholakalayo endaweni yakho yokusebenza, ngosizo lukadokotela wakho.
- Awuwedwa. Ukuthola usizo kuwuphawu lwamandla.
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