Ukufunda ngokudangala

Ukudana komoya kuzizwa kudabukile, kuluhlaza okwesibhakabhaka, akujabulisi, noma phansi ezindaweni zokulahla. Iningi labantu lizizwa ngale ndlela ngezikhathi ezithile.

Ukudangala komtholampilo ukuphazamiseka kwemizwelo. Kwenzeka lapho imizwa yokudabuka, ukulahlekelwa, intukuthelo, noma ukukhungatheka ingena endleleni yempilo yakho isikhathi eside. Iphinde ishintshe ukuthi umzimba wakho usebenza kanjani.

Ukucindezeleka kubangelwa izinguquko kumakhemikhali asebuchosheni bakho. Isimo singaqala phakathi noma ngemuva komcimbi obuhlungu empilweni yakho. Kungenzeka uma uthatha imithi ethile. Kungabuye kuqale ngesikhathi sokukhulelwa noma ngemuva kokukhulelwa.

Kwesinye isikhathi asikho isisusa noma isizathu esicacile.

Ungaqaphela ezinye noma zonke izinkinga ezilandelayo. Khuluma nodokotela wakho uma unezimpawu ezihlala amasonto ama-2 noma ngaphezulu.

Uzohlala unezinguquko ezimeni zakho zansuku zonke noma imizwa lapho ucindezelekile. Ungakwazi:

• Zizwe udabukile noma uluhlaza okwesibhakabhaka kakhulu noma sonke isikhathi
• Zizwe unomoya omubi noma uthukuthele isikhathi esiningi, ngokuqhuma okungazelelwe kwentukuthelo
• Ungayithokozeli imisebenzi ejwayelekile ekujabulisayo, kufaka phakathi ucansi
• Uzizwe ungenathemba noma ungenalusizo
• Ungazizwa kahle ngawe, noma ube nemizwa yokungabi nalutho, ukuzizonda, nokuzizwa unecala

Imisebenzi ejwayelekile yansuku zonke nayo iyashintsha lapho ucindezelekile. Ungakwazi:

• Unenkinga yokulala noma ukulala ngaphezu kokujwayelekile
• Yiba nesikhathi esinzima sokugxila
• Zulazula ngokunensa noma ubonakale ngathi "uyagxuma" noma uthukuthele
• Zizwe ulambile kakhulu kunakuqala, noma wehlise isisindo
• Zizwe ukhathele futhi uswele amandla
• Ungasebenzi kakhulu noma uyeke ukwenza imisebenzi ejwayelekile

Ukucindezeleka kungaholela emicabangweni yokufa noma yokuzibulala, engaba yingozi. Hlala ukhuluma nomngani noma ilungu lomndeni bese ufonela udokotela wakho uma unale mizwa.

Kunezinto eziningi ongazenza ekhaya ukusiza ukuphatha ukucindezeleka kwakho, njenge:

• Lala ngokwanele.
• Landela ukudla okunempilo.
• Thatha imithi ngendlela efanele. Funda ukuthi ungaphatha kanjani imiphumela emibi.
• Bheka izimpawu zokuqala ukuthi ukucindezeleka kuya ngokuya kuba kubi. Yiba nohlelo uma lwenzeka.
• Zama ukuzivocavoca umzimba ngokwengeziwe.
• Funa imisebenzi ekujabulisa.

Gwema utshwala nezidakamizwa ezingekho emthethweni. Lokhu kungenza ukudangala kube kubi ngokuhamba kwesikhathi. Bangase futhi bangene endleleni yokwahlulela kwakho ngokuzibulala.

Khuluma nomuntu omethembayo ngemizwa yakho yokudangala. Zama ukuba phakathi kwabantu abakhathalelayo nabanombono oqondile. Ukuzinikela noma ukuzibandakanya emisebenzini yeqembu kungasiza.

Uma ucindezelekile ekwindla noma ebusika, buza udokotela wakho mayelana nokwelashwa okulula. Le ndlela yokwelapha isebenzisa isibani esikhethekile esisebenza njengelanga.

Abanye abantu bangazizwa bengcono ngemuva kwamasonto ambalwa bephuza imithi elwa nokudangala. Abantu abaningi badinga ukuthatha le mithi izinyanga ezi-4 kuya kwezi-9. Badinga lokhu ukuze bathole impendulo ephelele futhi bavikele ukudangala ekubuyeni.

Uma udinga imithi elwa nokudangala, kufanele uyiphuze nsuku zonke. Udokotela wakho angadinga ukushintsha uhlobo lomuthi owuthathayo noma umthamo.

UNGAYEKI ukuthatha umuthi wakho uwedwa, noma ngabe uzizwa ungcono noma unemiphumela engemihle. Njalo shayela udokotela wakho kuqala. Uma sekuyisikhathi sokumisa umuthi wakho, udokotela wakho uzonciphisa kancane inani olithatha ngokuhamba kwesikhathi.

Ukwelashwa kwezingxoxo nokwelulekwa kungasiza abantu abaningi abanokudangala. Kuyakusiza nokuthi ufunde izindlela zokubhekana nemizwa nemicabango yakho.

Kunezinhlobo eziningi zokwelashwa kokukhuluma. Ukwelashwa okuphumelelayo kuvame ukuhlanganisa:

• Ukwelashwa kokukhuluma
• Izinguquko zendlela yokuphila
• Umuthi

• Izinhlobo zokudangala

I-American Psychiatric Association. Ukucindezeleka okukhulu. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo: DSM-5. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika. 2013: 160-168.

I-Fava M, i-Østergaard SD, i-Cassano P. Izinkinga zomoya: ukuphazamiseka kwengcindezi (ukucindezeleka okukhulu) Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 29.

National Institute of Mental Health iwebhusayithi. Ukucindezeleka. www.nimh.nih.gov/health/topics/depression/index.shtml. Kubuyekezwe uFebhuwari 2018. Kufinyelelwe ngo-Okthoba 15, 2018.

• Ukucindezeleka