Ukubhekana Nokucindezeleka Ngemuva Kokwehlukana

-Delile

• Izimpawu ezinempilo ngokuqhathaniswa nokwehlukana
• Kwenzekani uma ukucindezeleka kungalashwa?
• Ukwelashwa kokucindezeleka
• Ukuthola ukusekelwa ngemuva kokwehlukana
• Uyini umbono wokucindezeleka ngemuva kokwehlukana?
• Ukuvimbela ukuzibulala

Imiphumela yokwehlukana

Ukwehlukana akulula neze. Ukuphela kobudlelwano kungaphenya umhlaba wakho ubheke phansi futhi kudale uhla lwemizwa. Abanye abantu basheshe bakwamukele ukuphela kobudlelwano bese beqhubeka, kepha abanye bangabhekana nokudangala.

Lesi kungaba yisikhathi esibuhlungu, futhi kungazwakala sengathi umhlaba wakho uyawa. Kepha ngenkathi ukudabuka kanye nesimo somzwelo esikhuphukile kuyindlela ejwayelekile yokusabela ngemuva kokuhlukana, kubalulekile ukuqaphela izimpawu zokudangala.

Izimpawu ezinempilo ngokuqhathaniswa nokwehlukana

Njengoba izimpawu zokucindezeleka zingahluka zisuka kokumaphakathi ziye kwesinzima, kaningi kunzima ukwazi ukuthi ukudabuka nosizi kuyindlela ejwayelekile yokusabela ekwahlukaneni noma uphawu lwento ebucayi njengokudangala.

Kulungile ukudabuka ngokulahlekelwa ubuhlobo njengoba uqala inqubo yokwelashwa. Kodwa lokhu akusikiseli ukuthi yonke imizwa oyizwayo iyindlela ejwayelekile yokusabela. Kunezimpawu ezinempilo nezingenampilo zokwehlukana. Ukwazi umehluko phakathi kwalezi zimpawu kungakusiza ukuthi unqume ukuthi ngabe ubhekene nokudangala.

Izimpawu ezinempilo zokwahlukana zingafaka:

• intukuthelo nokukhungatheka
• ukukhala nosizi
• uvalo
• ukuqwasha
• ukulahlekelwa inzalo emisebenzini

Lezi zimpawu ziyinkinga. Kepha uma uhlangabezana nokusabela okujwayelekile ekwehlukaneni, isimo sakho somzwelo sizothuthuka kancane kancane njengoba ujwayela impilo ngaphandle komlingani wakho. Isikhathi esidingekayo sokuphulukisa siyahluka kumuntu ngamunye, ngakho-ke yiba nesineke.

Yize kuyinto ejwayelekile ukuzwa ukudabuka nobuhlungu ngemuva kokwehlukana, kufanele ukhulume nodokotela uma izimpawu zakho zingaqali ukuthuthuka ngemuva kwamasonto ambalwa, noma uma ziba zimbi kakhulu. Ukuze utholakale unesifo sokudangala, kumele okungenani ube nezimpawu ezinhlanu kulezi eziyisishiyagalolunye ezilandelayo okungenani isikhathi esingamasonto amabili:

• ngizizwa ngidabukile, ngingenalutho, noma ngingenathemba cishe usuku lonke cishe nsuku zonke
• ukuphelelwa yintshisekelo emisebenzini owake wayijabulela
• ukuncipha komzimba nokulahlekelwa isifiso sokudla, noma ukwanda kwesifiso sokudla nokuzuza kwesisindo
• ukulala kancane noma ngokweqile
• ukwanda kokunyakaza njengokuhamba ngamandla noma ukusonga isandla, noma ukukhuluma kancane nokunyakaza
• uzizwe sengathi awunawo amandla osukwini oluningi
• ukuzizwa ungelutho
• ubunzima bokugxila noma ukwenza izinqumo
• imicabango ngokufa, ebizwa nangokuthi umbono wokuzibulala

Ukudangala kungenzeka kunoma ngubani ngemuva kokwehlukana, kepha abanye abantu basengozini enkulu. Imbangela yokudangala iyahlukahluka, kepha ungathola le mizwa uma unomlando wakho wokucindezeleka noma esinye isifo semizwa. Ezinye izinto ezingaba nomthelela ekucindezelekeni ngemuva kokwehlukana kufaka phakathi izinguquko ze-hormonal noma ngasikhathi sinye ukubekezelela olunye ushintsho olukhulu empilweni yakho, njengokulahlekelwa ngumsebenzi noma ukulahlekelwa othandekayo.

Kwenzekani uma ukucindezeleka kungalashwa?

Ukubona izimpawu zokucindezeleka ngemuva kokwehlukana nokuthola usizo lwalesi simo kunganciphisa ubungozi bezinkinga. Uma uyekwa ungelashwa, ungathembela otshwaleni noma ezidakamizweni ukuze ukhulule izinhlungu ezingokomzwelo. Ukudangala nakho kuyayilimaza impilo yakho engokomzimba. Ungase ube nobuhlungu bamalunga, ikhanda, nobuhlungu besisu obungachazeki. Ukwengeza, ukucindezelwa okungapheli kunganciphisa amasosha akho omzimba futhi kukwenze usengozini yokutheleleka nokugula. Ukudla okungokomzwelo kungadala ukukhuluphala ngokweqile futhi kwandise ubungozi besifo senhliziyo nesifo sikashukela.

Ezinye izinkinga zokucindezeleka zingabandakanya:

• ukwethuka
• izinkinga ekhaya, emsebenzini, noma esikoleni
• imicabango yokuzibulala

Ukwelashwa kokucindezeleka

Bona udokotela uma izimpawu zakho zingaqali ukuthuthuka emasontweni amabili kuya kwamathathu.

Ngokuya ngezimpawu zakho, udokotela wakho angakunikeza i-anti-depressant ukukusiza ubhekane nemizwa yakho. Lokhu kufaka phakathi:

• i-serotonin reuptake inhibitors ekhethiwe, efana ne-fluoxetine (Prozac) ne-paroxetine (Paxil)
• i-serotonin-norepinephrine reuptake inhibitors, efana ne-duloxetine (Cymbalta) ne-venlafaxine (i-Effexor XR)
• ama-tricyclic antidepressants, njenge-imipramine (Tofranil) ne-nortriptyline (Pamelor)
• i-monoamine oxidase inhibitors, efana ne-tranylcypromine (i-Parnate) ne-phenelzine (i-Nardil)

Qiniseka ukuthi uyabuqonda ubungozi bokuthatha imishanguzo yokulwa nengcindezi. Eminye imishanguzo ingadala imiphumela emibi yocansi, ukwanda kwesifiso sokudla, ukuqwasha, nokuzuza kwesisindo.

Khuluma nodokotela wakho uma izimpawu zakho zingathuthuki noma ziba zimbi, noma uma unemiphumela emibi kakhulu. Udokotela wakho angalungisa isilinganiso sakho noma ancome umuthi ohlukile. Ngokuya ngobukhulu besifo sokudangala ngemuva kokwehlukana, udokotela wakho angancoma ukwelulekwa noma ukwelashwa kwengqondo ukuze kukusize ubhekane nemizwa yakho, ikakhulukazi uma uke waba nemicabango yokuzibulala.

Izindlela zokubhekana nokudangala okungabandakanyi usizo lochwepheshe zifaka:

Ukuzivocavoca umzimba: Ukuzivocavoca umzimba kungaqinisa amasosha akho omzimba futhi kukhulise amandla akho. Ukuzivocavoca umzimba futhi kwandisa ukukhiqizwa komzimba wakho kwama-endorphin, okungathuthukisa imizwa yakho. Hlela imizuzu engu-30 yokuzivocavoca umzimba okungenani kathathu ngesonto.

Hlala umatasa: Hlola izinto zokuzilibazisa futhi ugcine ingqondo yakho imatasa. Uma uzizwa ucindezelekile, funda incwadi, hamba ngezinyawo, noma qala iphrojekthi endlini.

Thola ukulala okuningi: Ukuphumula kakhulu kungathuthukisa inhlalakahle yakho yengqondo futhi kukusize ubhekane nakho ngemva kokwehlukana.

Amakhambi namakhambi emvelo: Uma ungafuni ukuthatha imishanguzo kadokotela, buza udokotela wakho ngama-supplements asetshenziselwa ukucindezeleka, njengeSt. Ezinye izithasiselo azikwazi ukuhlanganiswa nemithi kadokotela, ngakho-ke thintana nodokotela wakho ngaphambi kwesikhathi. Ungabuye uhlole ezinye izindlela zokwelashwa zokudangala, njengokutholwa kwesikhumba, ukwelashwa kwe-massage nokuzindla.

Ukuthola ukusekelwa ngemuva kokwehlukana

Ukubhekana nokuhlukana kulula uma uthola ukusekelwa okuvela emndenini nakubangane. Akudingeki ubhekane nalokhu wedwa, ngakho zizungeze nabantu abahle abakukhuthazayo. Uma uzizwa unesizungu noma wesaba, shayela othandekayo bese wenza izinhlelo zenhlalo.

Gwema abantu abangalungile abangahlulela noma bakugxeke. Lokhu kungakhulisa ukudangala futhi kwenze kube nzima ngawe ukuthi welaphe ngemuva kokwehlukana.

Ungase futhi ulwe nesizungu nokudangala ngemuva kokwehlukana ngokuhlakulela ubungani obusha nokuxhumana kabusha nabangane bakudala. Hlanganyela nabantu osebenza nabo abambalwa ngesidlo sasemini noma sedina, noma bamba iqhaza emphakathini wakho ukuhlangana nabantu abasha. Joyina iklabhu, uthathe ikilasi, noma uvolontiya ngesikhathi sakho sokuphumula.

Ngisho noma ukudangala kwakho kungenamandla ngokwanele ukwelashwa kwengqondo, kungasiza ukujoyina iqembu lokusekelwa. Bheka amaqembu okusekela ukwahlukana nesehlukaniso eduze kwekhaya lakho, noma khetha iqembu elisekela ukugula kwengqondo nokudangala. Uzohlangana nabantu abadlule kokuhlangenwe nakho okufanayo, futhi ufunde izindlela zokubhekana nemizwa yakho.

Uyini umbono wokucindezeleka ngemuva kokwehlukana?

Ngaphandle kohambo lwe-rollercoaster lokwehlukana, kungenzeka ukuthi welaphe futhi unqobe usizi lwengqondo. Umbono muhle ngokwelashwa, kepha kubalulekile ukuthi ungayinaki imizwa emibi nokudangala. Inqubo yokuphulukisa iyahlukahluka kumuntu ngamunye. Kepha ngosizo lwabangane, umndeni, futhi mhlawumbe nodokotela, unganqoba ukudangala futhi uqhubeke ngemuva kokuphela kobudlelwano.

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