Ukucindezeleka okukhulu

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

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

Abahlinzeki bezempilo abazazi izimbangela eziqondile zokucindezeleka. Kukholelwa ukuthi ukushintsha kwamakhemikhali ebuchosheni kuyimbangela. Lokhu kungabangelwa inkinga ngezakhi zakho zofuzo. Noma kungadalwa izehlakalo ezithile ezicindezelayo. Cishe, kuyinhlanganisela yakho kokubili.

Ezinye izinhlobo zokucindezeleka zenzeka emindenini. Ezinye izinhlobo zenzeka noma ungenawo umlando womndeni wokugula. Noma ngubani angaba nengcindezi, kufaka phakathi izingane nentsha.

Ukucindezeleka kungalethwa ngu:

• Utshwala noma ukusetshenziswa kwezidakamizwa
• Izinkinga ezithile zezokwelapha, njenge-thyroid engasebenzi, umdlavuza, noma ubuhlungu besikhathi eside
• Ezinye izinhlobo zemithi, njenge-steroids
• Izinkinga zokulala
• Izenzakalo zokuphila ezicindezelayo, njengokufa noma ukugula komuntu osondelene naye, isehlukaniso, izinkinga zezokwelapha, ukuhlukunyezwa kwengane noma ukunganakwa, isizungu (esivamile kubantu abadala), nokuhlukana kobudlelwano

Ukucindezeleka kungashintsha noma kuphazamise indlela ozibheka ngayo, impilo yakho, nalabo abakuzungezile.

Ngokucindezeleka, uvame ukubona yonke into ngendlela engafanele. Kunzima ngawe ukucabanga ukuthi inkinga noma isimo singaxazululwa ngendlela enhle.

Izimpawu zokucindezeleka zingabandakanya:

• Ukuyaluza, ukungahlaliseki, nokucasuka nentukuthelo
• Ukuhoxa noma ukuhlukaniswa
• Ukukhathala nokuntuleka kwamandla
• Uzizwe ungenathemba, ungenalusizo, ungenalusizo, unecala futhi uzizonda
• Ukuphelelwa yintshisekelo noma injabulo ezintweni ezake zajatshulelwa
• Ukushintsha okungazelelwe kokudla, imvamisa ngokuzuza kwesisindo noma ngokulahleka
• Imicabango yokufa noma ukuzibulala
• Inkinga yokugxila
• Inkinga yokulala noma ukulala kakhulu

Ukucindezeleka kwentsha kungaba nzima ukukuqaphela. Izinkinga ngesikole, ngokuziphatha, noma ngophuzo noma ukusetshenziswa kwezidakamizwa konke kungaba yizimpawu.

Uma ukucindezeleka kunzima kakhulu, ungaba nemibono nokukhohlisa (izinkolelo ezingamanga). Lesi simo sibizwa ngokudangala ngezici zengqondo.

Umhlinzeki wakho uzobuza ngomlando wakho wezokwelapha nezimpawu. Izimpendulo zakho zingasiza umhlinzeki wakho ukuthi ahlolisise ukucindezeleka futhi anqume ukuthi kungaba nzima kangakanani.

Ukuhlolwa kwegazi nomchamo kungenziwa ukukhipha ezinye izimo zezokwelapha ezinezimpawu ezifana nokudangala.

Ukudana kwelashwa. Ukwelashwa ngokujwayelekile kubandakanya imithi, noma yokwelashwa kokukhuluma noma ngaphandle kwayo.

Uma ucabanga ngokuzibulala noma ucindezeleke kakhulu futhi ungakwazi ukusebenza, kungadingeka ukuthi welashwe esibhedlela.

Ngemuva kokuthi uthole ukwelashwa, uma uzwa ukuthi izimpawu zakho ziya ngokuya ziba zimbi, khuluma nomhlinzeki wakho. Uhlelo lwakho lokwelashwa lungadinga ukuguqulwa.

IMITHI

Ama-anti-depressants yimithi esetshenziselwa ukwelapha ukudangala. Zisebenza ngokubuyisa amakhemikhali asebuchosheni bakho emazingeni afanele. Lokhu kusiza ukukhulula izimpawu zakho.

Uma unokukhohlisa noma ukubona izinto ezingekho, umhlinzeki wakho angakunikeza eminye imithi.

Tshela umhlinzeki wakho ngeminye imithi oyiphuzayo. Eminye imithi ingashintsha indlela ama-anti-depressants asebenza ngayo emzimbeni wakho.

Vumela isikhathi sakho semithi ukuthi sisebenze. Kungathatha amasonto ambalwa ngaphambi kokuba uzizwe ungcono. Qhubeka uthathe umuthi wakho njengoba uyalelwe. Ungayeki ukuyithatha noma ushintshe inani (umthamo) owuthathayo ngaphandle kokukhuluma nomhlinzeki wakho. Buza umhlinzeki wakho ngemiphumela emibi engaba khona, nokuthi yini okufanele uyenze uma unayo.

Uma uzwa ukuthi umuthi wakho awusebenzi noma ubanga imiphumela emibi, tshela umhlinzeki wakho. Umuthi noma umthamo wayo kungadingeka ukuthi ushintshwe. UNGAYEKI ukuthatha imishanguzo uwedwa.

ISEXWAYISO

Izingane, intsha, nabantu abadala kufanele babhekelwe eduze ngokuziphatha kokuzibulala. Lokhu kuyiqiniso ikakhulukazi ezinyangeni ezimbalwa zokuqala ngemuva kokuqala imithi yokudangala.

Abesifazane abalashelwa ukucindezeleka abakhulelwe noma abacabanga ngokukhulelwa akufanele bayeke ukuthatha imishanguzo yokulwa nengcindezi ngaphandle kokukhuluma kuqala nomhlinzeki wabo.

Qaphela amakhambi emvelo afana neSt. Leli yikhambi elithengiswa ngaphandle kwemithi kadokotela. Kungasiza abanye abantu abanokucindezeleka okuncane. Kepha ingashintsha indlela eminye imithi esebenza ngayo emzimbeni wakho, kufaka phakathi ama-anti-depressants. Khuluma nomhlinzeki wakho ngaphambi kokuzama le mifino.

Uma uzizwa ukuthi umuthi wakho ukukwenza ube mubi kakhulu noma kubangele izimpawu ezintsha (njengokudideka), tshela umhlinzeki wakho khona manjalo. Iya egumbini lezimo eziphuthumayo uma ukhathazekile ngokuphepha kwakho.

INDLELA YOKUKHULUMA

Ukwelashwa nge-Talk ukwelulekwa ukukhuluma ngemizwa nemicabango yakho, futhi kukusize ufunde ukuthi ungabhekana kanjani nayo.

Izinhlobo zokwelashwa kokukhuluma zifaka:

• Ukwelashwa kokuziphatha kwengqondo kukufundisa ukuthi ungalwa kanjani nemicabango emibi. Ufunda ukuthi wazi kanjani izimpawu zakho nokuthi ungazibona kanjani izinto ezenza ukucindezeleka kwakho kube kubi kakhulu. Ufundiswa namakhono wokuxazulula izinkinga.
• I-Psychotherapy ingakusiza uqonde izingqinamba ezingaba ngemuva kwemicabango nemizwa yakho.
• Ekwelashweni kweqembu, wabelana nabanye abanezinkinga ezifana nezakho. Umhlinzeki wakho noma umhlinzeki angakutshela kabanzi mayelana nokwelashwa kweqembu.

EZINYE ZOKWELAPHA UKUCindezelwa

• I-Electroconvulsive therapy (i-ECT) ingahle ithuthukise imizwa kubantu abanokucindezeleka okukhulu noma imicabango yokuzibulala engabi ngcono ngezinye izindlela zokwelapha. I-ECT ivame ukuphepha.
• Ukwelashwa okulula kunganciphisa izimpawu zokucindezeleka ngesikhathi sasebusika. Lolu hlobo lokudangala lubizwa ngesifo se-seasonal affective disorder.

Ungaqala ukuzizwa ungcono emasontweni ambalwa ngemuva kokuqala ukwelashwa. Uma uthatha umuthi, kuzodingeka uhlale kulo muthi izinyanga ezimbalwa ukuze uzizwe unempilo futhi uvimbele ukudangala ekubuyeni. Uma ukucindezeleka kwakho kuqhubeka kubuya, kungadingeka ukuthi uhlale emithini yakho isikhathi eside.

Ukudangala kwesikhathi eside (okungapheli) kungenza kube nzima kuwe ukuphatha ezinye izifo ezinjengesifo sikashukela noma isifo senhliziyo. Cela umhlinzeki wakho akusize ekuphatheni lezi zinkinga zezempilo.

Ukuphuza utshwala noma ukusebenzisa izidakamizwa kungenza ukudangala kube kubi kakhulu. Khuluma nomhlinzeki wakho mayelana nokuthola usizo.

Uma ucabanga ngokuzilimaza wena noma abanye, shayela ku-911 noma inombolo ephuthumayo yendawo ngokushesha. Noma, iya egumbini lezimo eziphuthumayo esibhedlela. UNGALIBALI.

Ungashayela futhi i-National Suicide Prevention Lifeline ku-1-800-273-8255 (1-800-273-TALK), lapho ungathola khona ukwesekwa kwamahhala nokuyimfihlo nganoma yisiphi isikhathi emini noma ebusuku.

Shayela umhlinzeki wakho ngokushesha uma:

• Uzwa amazwi angaqhamuki kubantu abaseduze kwakho.
• Uneziphonso zokukhala kaningi ngesizathu esincane noma esingekho.
• Ukudana kwakho kuphazamisa umsebenzi, isikole, noma impilo yomndeni.
• Ucabanga ukuthi umuthi wakho wamanje awusebenzi noma udala imiphumela emibi. UNGAYIMISI noma ushintshe umuthi wakho ngaphandle kokukhuluma nomhlinzeki wakho.

UNGABUPHUZI utshwala noma usebenzise izidakamizwa ezingekho emthethweni. Lezi zinto zenza ukudangala kube kubi kakhulu futhi zingaholela emicabangweni yokuzibulala.

Thatha umuthi wakho njengoba umhlinzeki wakho ekuyalile. Funda ukubona izimpawu zokuqala zokuthi ukucindezeleka kwakho kuya ngokuya kuba kubi.

Qhubeka uye ngezikhathi zakho zokwelashwa.

Izeluleko ezilandelayo zingakusiza uzizwe ungcono:

• Zivocavoce ngokwengeziwe.
• Gcina imikhuba emihle yokulala.
• Yenza imisebenzi ekulethela injabulo.
• Zinikele noma uhlanganyele emisebenzini yeqembu.
• Khuluma nomuntu omethembayo ngokuthi uzizwa kanjani.
• Zama ukuba phakathi kwabantu abakhathalelayo nabanombono oqondile.

Funda kabanzi mayelana nokudangala ngokuxhumana nomtholampilo wasendaweni wezempilo yengqondo. Uhlelo lwakho lokusiza abasebenzi emsebenzini (EAP) nalo luyinsiza enhle. Izinsizakusebenza eziku-inthanethi zinganikeza nemininingwane enhle.

Ukucindezeleka - okukhulu; Ukucindezeleka - umtholampilo; Ukudangala kwemitholampilo; Ukudangala kwe-Unipolar; Ukucindezeleka okukhulu

• Izinhlobo zokudangala
• Ukudangala kanye namadoda
• ISt. John's Wort
• Ukuhambela impilo

Iwebhusayithi yeAmerican Psychiatric Association. Izinkinga zokucindezeleka. Ku: I-American Psychiatric Association. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika. 2013: 155-188.

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.

Iwebhusayithi ye-Institute for Clinical Systems Improvement. Ukucindezeleka kwabantu abadala ekunakekelweni okuyinhloko. www.icsi.org/wp-content/uploads/2019/01/Depr.pdf. Kubuyekezwe uMashi 2016. Kufinyelelwe ngoJuni 23, 2020.

ULyness JM. Ukuphazamiseka kwengqondo kwezokwelapha. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.