Ukucindezeleka Kwentsha

-Delile

• Ungakuthola Kanjani Ukucindezeleka Enganeni Yakho
• Ukuvimbela ukuzibulala
• Yini Ebangela Ukucindezeleka Kwentsha?
• Umehluko ebuchosheni
• Imicimbi Ebuhlungu Esekuseni
• Izici Eziyifa
• Amaphethini Afundiwe Wokucabanga Okungalungile
• Kutholakala Kanjani Ukucindezeleka Kwentsha?
• Ukwelapha Ukucindezeleka Kwentsha
• Imithi
• I-Serotonin Reuptake Inhibitors ekhethiwe (SSRIs)
• I-Serotonin ekhethiwe ne-Norepinephrine Reuptake Inhibitors (SNRIs)
• Ama-Tricyclic Antidepressants (ama-TCA)
• I-Monoamine Oxidase Inhibitors (MAOIs)
• Ukwelashwa kwengqondo
• Ukuzivocavoca umzimba
• Lala
• Ukudla Okulinganiselayo
• Gwema i-Caffeine eyeqile
• Gwema Utshwala
• Ukuphila Nokucindezeleka Kwentsha

Kuyini Ukucindezeleka Kwentsha?

Ngokuvamile okubizwa ngokuthi ukucindezeleka kwentsha, lokhu kuphazamiseka kwengqondo nokungokomzwelo akuhlukile kwezokwelapha ekucindezelekeni kwabantu abadala. Kodwa-ke, izimpawu zentsha zingaziveza ngezindlela ezihlukile kunezabantu abadala ngenxa yezinselelo ezahlukahlukene zenhlalo nezentuthuko ezibhekene nentsha. Lokhu kufaka phakathi:

• ukucindezela kontanga
• ezemidlalo
• ukushintsha amazinga ama-hormone
• imizimba ekhulayo

Ukudangala kuhlotshaniswa nezinga eliphezulu lokucindezeleka, ukukhathazeka, kanye nezimo ezimbi kakhulu, ukuzibulala. Kungathinta nentsha:

• impilo yomuntu siqu
• impilo yesikole
• impilo yokusebenza
• impilo yomphakathi
• impilo yomndeni

Lokhu kungaholela ekuzihlukaniseni nomphakathi nakwezinye izinkinga.

Ukudangala akusona isimo abantu abangakwazi "ukuphuma kuso," noma bamane "bajabule" kusuka. Yisimo sempilo sangempela esingathinta impilo yomuntu ngazo zonke izindlela uma singelashwa kahle.

Ungakuthola Kanjani Ukucindezeleka Enganeni Yakho

Izilinganiso ezivela ocwaningweni olushicilelwe ku-American Family Physician zithi kufika kumaphesenti ayi-15 ezingane nentsha enezimpawu ezithile zokucindezeleka.

Izimpawu zokudangala kaningi kungaba nzima kubazali ukuzibona. Kwesinye isikhathi, ukucindezeleka kudidaniswa nemizwa ejwayelekile yokuthomba nokulungiswa kwentsha.

Kodwa-ke, ukucindezeleka kungaphezu kwesithukuthezi noma ukungabi nasithakazelo esikoleni. Ngokwe-American Academy of Child and Adolescent Psychiatry (AACAP), ezinye izimpawu zokucindezeleka kwentsha zihlanganisa:

• ebonakala edabukile, ecasukile, noma ekhala izinyembezi
• ushintsho ekudleni noma isisindo
• ukwehla kwesithakazelo emisebenzini ingane yakho eyake yakuthola kumnandi
• ukwehla kwamandla
• ubunzima bokugxila
• imizwa yecala, ukungabi nalutho noma ukungabi namandla okuzisiza
• izinguquko ezinkulu emikhubeni yokulala
• izikhalazo ezivamile zesithukuthezi
• kukhulunywa ngokuzibulala
• ukuhoxa kubangani noma emisebenzini yangemva kwesikole
• ukuwohloka kokusebenza kwesikole

Ezinye zalezi zimpawu kungenzeka zingabi yizimpawu zokucindezeleka ngaso sonke isikhathi. Uma wake wakhulisa osemusha, uyazi ukuthi izinguquko zesifiso sokudla zivame ukujwayelekile, okungukuthi ngezikhathi zokukhula futhi ikakhulukazi uma ingane yakho ibandakanyeka kwezemidlalo.

Noma kunjalo, ukubheka ukushintsha izimpawu nokuziphatha enganeni yakho kungabasiza lapho bedinga usizo.

Ukuvimbela ukuzibulala

Uma ucabanga ukuthi othile usengozini ngokushesha yokuzilimaza noma ukulimaza omunye umuntu:

• Shayela ku-911 noma inombolo yakho ephuthumayo yasendaweni.
• Hlala nalo muntu kuze kufike usizo.
• Susa noma yiziphi izibhamu, imimese, imishanguzo, noma ezinye izinto ezingadala ingozi.
• Lalela, kodwa ungahluleli, uphikise, usongele, noma umemeze.

Uma ucabanga ukuthi othile ucabanga ukuzibulala, thola usizo enhlekeleleni noma ku-hotline yokuvimbela ukuzibulala. Zama i-National Suicide Prevention Lifeline ku-800-273-8255.

Imithombo: I-National Suicide Prevention Lifeline kanye Ukusetshenziswa Kwezidakamizwa Nokuphathwa Kwezinsizakalo Zempilo Yengqondo

Yini Ebangela Ukucindezeleka Kwentsha?

Asikho isizathu esisodwa esaziwayo sokucindezeleka kwentsha. Ngokusho kweMayo Clinic, izinto eziningi zingaholela ekucindezelekeni, kufaka phakathi:

Umehluko ebuchosheni

Ucwaningo lukhombisile ukuthi ubuchopho bentsha buhluke ngokwesakhiwo kunobuchopho babantu abadala. Intsha enesifo sokudangala nayo ingahlukahluka ngama-hormone namazinga ahlukene ama-neurotransmitters. Ama-Neurotransmitters amakhemikhali asemqoka ebuchosheni athinta indlela amangqamuzana obuchopho axhumana ngayo futhi adlale indima ebalulekile ekulawuleni imizwa nokuziphatha.

Imicimbi Ebuhlungu Esekuseni

Iningi lezingane alinazo izindlela ezithuthukile zokubhekana nezinkinga. Isigameko esibuhlungu singashiya umbono ohlala njalo. Ukulahlekelwa ngumzali noma ukuhlukunyezwa ngokomzimba, ngokomzwelo, noma ngokocansi kungashiya imiphumela ehlala njalo ebuchosheni bengane engaba nengxenye ekucindezelekeni.

Izici Eziyifa

Ucwaningo lubonisa ukuthi ukudangala kunengxenye yezinto eziphilayo. Kungadluliselwa kusuka kubazali kuye ezinganeni zabo. Izingane ezinesihlobo esisodwa noma eziningi eziseduze ezinengcindezi, ikakhulukazi umzali, maningi amathuba okuthi nazo zibe nokudangala.

Amaphethini Afundiwe Wokucabanga Okungalungile

Intsha ejwayele ukuvezwa yimicabango yokungabi nathemba, ikakhulukazi evela kubazali bayo, futhi efunda ukuzizwa ingenalusizo esikhundleni sendlela yokunqoba izinselelo, nayo ingakhula nokudangala.

Kutholakala Kanjani Ukucindezeleka Kwentsha?

Ukuze uthole ukwelashwa okufanele, kunconywa ukuthi udokotela wezifo zengqondo noma isazi sokusebenza kwengqondo enze ukuhlolwa kwengqondo, abuze ingane yakho uchungechunge lwemibuzo mayelana nemizwa, ukuziphatha, nemicabango yayo.

Ingane yakho kumele ihlangabezane nemibandela echazwe lapho kutholakala ukuthi inesifo esikhulu sokucindezeleka, futhi kufanele ibe neziqephu ezimbili noma ngaphezulu zokucindezeleka okungenani amasonto amabili. Iziqephu zazo kumele zifake okungenani izimpawu ezinhlanu kulezi ezilandelayo:

• ukuphazamiseka noma ukubambezeleka kwengqondo okuqashelwa abanye
• imizwa ecindezelekile usuku lonke
• amandla anciphile okucabanga noma okugxila
• intshisekelo enciphile kokuningi noma kuyo yonke imisebenzi
• ukukhathala
• imizwa yokungabi yilutho noma ukuba necala ngokweqile
• ukuqwasha noma ukulala ngokweqile
• imicabango ephindayo yokufa
• ukuncipha noma ukuzuza okubalulekile okungenhloso

Uchwepheshe wakho wezempilo yengqondo angakubuza futhi ngokuziphatha kwengane yakho nomoya wayo. Ukuhlolwa ngokomzimba kungasetshenziselwa ukusiza ukukhipha ezinye izimbangela zemizwa yabo. Ezinye izimo zezokwelapha zingasiza ekucindezelekeni.

Ukwelapha Ukucindezeleka Kwentsha

Njengoba nje ukucindezeleka kungenasizathu esisodwa, ayikho indlela eyodwa yokwelapha yokusiza wonke umuntu onesifo sokudangala. Imvamisa, ukuthola ukwelashwa okulungile kuyinqubo yokulinga nephutha. Kungathatha isikhathi ukuthola ukuthi yikuphi ukwelashwa okusebenza kahle kakhulu.

Imithi

Izigaba eziningi zemithi zenzelwe ukunciphisa izimpawu zokucindezeleka. Ezinye zezinhlobo ezivame kakhulu zemithi yokudangala zifaka:

I-Serotonin Reuptake Inhibitors ekhethiwe (SSRIs)

Ama-serotonin reuptake inhibitors (SSRIs) akhethiwe angamanye ama-anti-depressants abekwe kakhulu. Ziyindlela yokwelashwa ekhethwayo ngoba zivame ukuba nemiphumela emibi embalwa kuneminye imithi.

Ama-SSRIs asebenza nge-neurotransmitter serotonin. Ucwaningo lukhombisa ukuthi abantu abanokudangala bangaba namazinga angajwayelekile ama-neurotransmitters ahlobene nokulawulwa kwemizwelo. Ama-SSRI avimbela umzimba wawo ekumuncekeni i-serotonin ukuze isetshenziswe kahle ebuchosheni.

Ama-SSRIs amanje avunyelwe yi-U.S. Food and Drug Administration (FDA) afaka:

• I-citalopram (Celexa)
• i-escitalopram (Lexapro)
• i-fluoxetine (Prozac)
• i-fluvoxamine (Luvox)
• i-paroxetine (Paxil, Pexeva)
• i-sertraline (Zoloft)

Imiphumela emibi ejwayelekile ebikwe ngama-SSRI ifaka phakathi:

• izinkinga zocansi
• isicanucanu
• isifo sohudo
• ikhanda

Khuluma nodokotela wakho uma imiphumela emibi iphazamisa ikhwalithi yempilo yengane yakho.

I-Serotonin ekhethiwe ne-Norepinephrine Reuptake Inhibitors (SNRIs)

I-serotonin ekhethiwe ne-norepinephrine reuptake inhibitors (SNRIs) ivimbela ukubuyiselwa kabusha kwe-neurotransmitters serotonin ne-norepinephrine, esiza ukulawula imizwa. Imiphumela emibi ye-SNRI ifaka phakathi:

• isicanucanu
• ukuhlanza
• ukuqwasha
• ukuqunjelwa
• ukukhathazeka
• ikhanda

Ama-SNRI ajwayelekile kakhulu yi-duloxetine (Cymbalta) ne-venlafaxine (Effexor).

Ama-Tricyclic Antidepressants (ama-TCA)

Njengama-SSRIs nama-SNRIs, ama-tricyclic antidepressants (TCAs) avimba ukuphinda kuthathwe kwama-neurotransmitter athile. Ngokungafani nabanye, ama-TCA asebenza ku-serotonin, norepinephrine, ne-dopamine.

Ama-TCA angaveza imiphumela emibi kakhulu kunamanye ama-anti-depressants, kufaka phakathi:

• ukungaboni kahle
• ukuqunjelwa
• isiyezi
• umlomo owomile
• ukungasebenzi ngokocansi
• ubuthongo
• ukuzuza kwesisindo

Ama-TCA awabekelwa abantu abane-prostate enwetshiwe, i-glaucoma, noma isifo senhliziyo, ngoba lokhu kungadala izinkinga ezinkulu.

Ama-TCA ajwayelekile abandakanya:

• amithole
• yerlisikisi
• i-clomipramine (i-Anafranil), esetshenziselwa ukukhathazeka ngokweqile
• i-desipramine (Norpramin)
• doxepin (Sinequan)
• imipramine (Tofranil)
• i-nortriptyline (Pamelor)
• i-protriptyline (Vivactil)
• i-trimipramine (iSurmontil)

I-Monoamine Oxidase Inhibitors (MAOIs)

I-Monoamine oxidase inhibitors (i-MAOIs) bekuyisigaba sokuqala semithi elwa nokucindezelwa emakethe futhi manje isencane ebekiwe. Lokhu kungenxa yezinkinga, imikhawulo, kanye nemiphumela engemihle engayibanga.

Ama-MAOIs avimba i-serotonin, i-dopamine, ne-norepinephrine, kodwa futhi athinta namanye amakhemikhali emzimbeni. Lokhu kungadala:

• umfutho wegazi ophansi
• isiyezi
• ukuqunjelwa
• ukukhathala
• isicanucanu
• umlomo owomile
• ubumhlophe

Abantu abathatha ama-MAOI kufanele bagweme ukudla neziphuzo ezithile, kufaka phakathi:

• ushizi kakhulu
• ukudla okufakwe emanzini anosawoti
• ushokoledi
• inyama ezithile
• ubhiya, iwayini, notshwala obungenalo utshwala noma obuncishisiwe newayini

Ama-MAO ajwayelekile afaka:

• isocarboxazid (Marplan)
• i-phenelzine (Nardil)
• i-tranylcypromine (iParnate)
• i-selegiline (Emsam)

Kufanele wazi ukuthi i-FDA ibidinga ukuthi abenzi bemithi elwa nokucindezelwa bafake "isexwayiso sebhokisi elimnyama," elisuswe ngaphakathi kwebhokisi elimnyama. Isexwayiso sithi ukusetshenziswa kwemithi elwa nokudangala kubantu abadala abaneminyaka esukela kwengu-18 kuya kwengama-24 kuhlotshaniswa nengozi eyengeziwe yokuzibulala nokuziphatha, okwaziwa njengokuzibulala.

Ukwelashwa kwengqondo

Kunconywa ukuthi ingane yakho ibone uchwepheshe oqeqeshiwe wezempilo yengqondo ngaphambi noma ngesikhathi esifanayo nokuqala ukwelashwa ngemithi. Izinhlobo eziningi zokwelashwa ziyatholakala:

• Ukwelashwa kokukhuluma uhlobo oluvame kakhulu lwezokwelapha futhi kufaka phakathi izikhathi ezivamile nodokotela wezengqondo.
• Ukwelashwa kokuziphatha kwengqondo kuqondiswa ukufaka esikhundleni semicabango nemizwa emibi ngezinto ezinhle.
• Ukwelashwa kwePsychodynamic kugxile ekujuleni kwengqondo yomuntu ukuze kusize ekunciphiseni izingqinamba zangaphakathi, ezinjengokuxineka noma ukungqubuzana.
• Ukwelashwa kokuxazulula izinkinga kusiza umuntu ukuthi athole umzila onethemba lokuhlangenwe nakho okuthile kwempilo, njengokulahlekelwa othandekayo noma enye inkathi yenguquko.

Ukuzivocavoca umzimba

Ucwaningo lukhombisa ukuthi ukuzivocavoca umzimba njalo kukhuthaza ukukhiqizwa kwamakhemikhali "azizwe kahle" ebuchosheni akhuphula imizwa. Faka ingane yakho kwezemidlalo eziyithandayo, noma uze nemidlalo ukuze ukhuthaze ukuzivocavoca umzimba.

Lala

Ukulala kubalulekile kumzwelo wengane yakho. Qiniseka ukuthi balala ngokwanele ubusuku ngabunye futhi balandela inqubo ejwayelekile yokulala.

Ukudla Okulinganiselayo

Kuthatha umzimba amandla athe xaxa ukucubungula ukudla okunamafutha noshukela. Lokhu kudla kungakwenza uzizwe uvilapha. Pakisha izidlo zesikole zengane yakho ezigcwele ukudla okuhlukahlukene okunomsoco.

Gwema i-Caffeine eyeqile

I-caffeine ingakhuphula imizwelo okwesikhashana. Kodwa-ke, ukusebenzisa njalo ingane yakho ingakwazi “ukushayisa,” izizwe ikhathele noma iphansi.

Gwema Utshwala

Ukuphuza, ikakhulukazi kwentsha, kungadala izinkinga eziningi. Abantu abanesifo sokudangala kufanele bagweme utshwala.

Ukuphila Nokucindezeleka Kwentsha

Ukudangala kungaba nomthelela omkhulu empilweni yengane yakho futhi kungahlanganisa kuphela ubunzima obuhambisana neminyaka yobusha. Ukucindezeleka kwentsha akusona isimo okulula ngaso sonke isikhathi ukusibona. Kodwa-ke, ngokwelashwa okufanele ingane yakho ingathola usizo oludingayo.