Isifo Esikhulu Sokucindezeleka (Ukucindezeleka Kwasemtholampilo)

-Delile

• Yini inkinga enkulu yokudangala?
• Ziyini izimpawu zesifo sokudangala esikhulu?
• Yini ebangela ukucindezeleka okukhulu?
• Silashwa kanjani isifo sokucindezeleka?
• Imithi
• I-serotonin reuptake inhibitors ekhethiwe (SSRIs)
• Eminye imithi
• Ukwelashwa kwengqondo
• Izinguquko zendlela yokuphila
• Yidla kahle
• Gwema utshwala nokudla okuthile okusetshenzisiwe
• Zivocavoce kakhulu
• Bhala kahle
• Uyini umbono womuntu onenkinga enkulu yokudangala?
• Imicabango yokuzibulala

Izithombe ze-Motort / Getty

Yini inkinga enkulu yokudangala?

Ukudabuka kuyingxenye yemvelo yokuhlangenwe nakho komuntu. Abantu bangazizwa bedabukile noma becindezelekile lapho othandekayo edlula emhlabeni noma lapho bebhekene nenselelo yokuphila, njengesehlukaniso noma ukugula okungathi sína.

Le mizwa ivame ukuba yesikhashana. Lapho othile ezwa imizwa ephikelelayo nejulile yosizi isikhathi eside, khona-ke bangaba nesifo sokuphazamiseka kwemizwelo njengesifo sokucindezeleka okukhulu (MDD).

I-MDD, ebizwa nangokuthi ukucindezeleka komtholampilo, yisimo esibalulekile sezokwelapha esingathinta izindawo eziningi zempilo yakho. Kuthinta imizwa nokuziphatha kanye nemisebenzi ehlukahlukene yomzimba, njengokudla nokulala.

I-MDD ingesinye sezimo ezivame kakhulu zempilo yengqondo e-United States. Idatha iphakamisa ukuthi amaphesenti angaphezu kwe-7 wabantu abadala base-U.S. Bahlangabezana nesiqephu esikhulu sokucindezeleka ngo-2017.

Abanye abantu abane-MDD abalokothi bafune ukwelashwa. Kodwa-ke, iningi labantu abanalesi sifo bangafunda ukubhekana nokusebenza ngokuthola ukwelashwa. Imithi, ukwelashwa kwengqondo, nezinye izindlela kungaphatha kahle abantu abane-MDD futhi kubasize ukuphatha izimpawu zabo.

Ziyini izimpawu zesifo sokudangala esikhulu?

Udokotela wakho noma uchwepheshe wezempilo yengqondo angenza ukuxilongwa kwesifo sokucindezeleka okukhulu ngokuya ngezimpawu zakho, imizwa nokuziphatha kwakho.

Ngokuvamile, uzobuzwa imibuzo ethile noma unikezwe uhlu lwemibuzo ukuze bakwazi ukunquma kangcono ukuthi une-MDD noma okunye ukuxilongwa.

Ukuze utholwe une-MDD, udinga ukuhlangabezana nenqubo yezimpawu ebhalwe ku-Diagnostic and Statistical Manual of Mental Disorders (DSM). Leli bhukwana lisiza ochwepheshe bezokwelapha ukuxilonga izimo zempilo yengqondo.

Ngokuya ngezinqubo zayo:

• kufanele uhlangabezane noshintsho ekusebenzeni kwakho kwangaphambilini
• izimpawu kufanele zivele isikhathi samaviki ama-2 noma ngaphezulu
• okungenani uphawu olulodwa kungaba ukucindezeleka kwemizwa noma ukuphelelwa yintshisekelo noma injabulo

Kumele futhi uhlangabezane nalezi zimpawu ezilandelayo ezi-5 noma ngaphezulu esikhathini samaviki amabili:

• Uzizwa udabukile noma uthukuthele cishe usuku lonke, cishe nsuku zonke.
• Awunantshisekelo emisebenzini eminingi owake wayijabulela.
• Ngokushesha ulahlekelwa isisindo noma ukhuluphele noma ushintshe ukuthanda ukudla.
• Unenkinga yokulala noma ufuna ukulala ngaphezu kokujwayelekile.
• Uzwa imizwa yokungakhululeki.
• Uzizwa ukhathele ngokungavamile futhi unamandla.
• Uzizwa ungelutho noma unecala, imvamisa ngezinto ezingejwayele ukukwenza uzizwe ngaleyondlela.
• Unenkinga yokugxila, ukucabanga, noma ukwenza izinqumo.
• Ucabanga ngokuzilimaza noma ukuzibulala.

Yini ebangela ukucindezeleka okukhulu?

Imbangela ngqo ye-MDD ayaziwa. Kodwa-ke, kunezici eziningana ezingakhuphula ubungozi bokuthuthukisa lesi simo.

Inhlanganisela yezakhi zofuzo kanye nengcindezi kungathinta amakhemikhali obuchopho futhi kunciphise ikhono lokugcina ukuzinza kwemizwelo.

Izinguquko ebhalansi lamahomoni nazo zingaba nomthelela ekwakhiweni kwe-MDD.

I-MDD nayo ingadalwa yi:

• ukusetshenziswa kotshwala noma izidakamizwa
• izimo ezithile zezokwelapha, njengomdlavuza noma i-hypothyroidism
• izinhlobo ezithile zemithi, kufaka phakathi i-steroids
• ukuhlukunyezwa ngesikhathi sobuntwana

Silashwa kanjani isifo sokucindezeleka?

I-MDD ivame ukwelashwa ngemithi nange-psychotherapy. Olunye ushintsho lwendlela yokuphila lungasiza ekunciphiseni izimpawu ezithile.

Abantu abane-MDD enamandla noma abanemicabango yokuzilimaza bangadinga ukuhlala esibhedlela ngesikhathi sokwelashwa. Abanye kungadingeka ukuthi babambe iqhaza ohlelweni lokwelashwa kweziguli kuze kube ngcono izimpawu.

Imithi

Abahlinzeki bokunakekela okuyisisekelo bavame ukuqala ukwelashwa kwe-MDD ngokunquma imithi elwa nokudangala.

I-serotonin reuptake inhibitors ekhethiwe (SSRIs)

Ama-SSRI uhlobo oluvame ukunikezwa lwe-antidepressant. Ama-SSRIs asebenza ngokusiza ukuvimbela ukuwohloka kwe-serotonin ebuchosheni, okuholele kumanani aphezulu ale neurotransmitter.

I-Serotonin yikhemikhali yobuchopho okukholelwa ukuthi yiyo ebangela imizwa. Kungasiza ukuthuthukisa imizwa nokukhiqiza izindlela zokulala ezinempilo.

Abantu abane-MDD bavame ukucatshangwa ukuthi banamazinga aphansi e-serotonin. I-SSRI inganciphisa izimpawu ze-MDD ngokwandisa inani le-serotonin etholakalayo ebuchosheni.

Ama-SSRI afaka phakathi izidakamizwa ezaziwayo ezifana ne-fluoxetine (Prozac) ne-citalopram (Celexa). Banesimo esiphansi semiphumela emibi abantu abaningi ababekezelela kahle.

Ngokufana ne-SSRIs, i-serotonin-norepinephrine reuptake inhibitors (i-SNRIs) olunye uhlobo lwe-antidepressant evame ukunikezwa. Lokhu kuthinta i-serotonin ne-norepinephrine.

Eminye imithi

I-Tricyclic antidepressants nemithi eyaziwa ngokuthi i-atypical antidepressants, efana ne-bupropion (Wellbutrin), ingasetshenziswa lapho ezinye izidakamizwa zingasizanga.

Le mithi ingadala imiphumela emibi eminingi, kufaka phakathi ukuzuza kwesisindo nokulala. Njenganoma imuphi umuthi, izinzuzo nemiphumela engemihle idinga ukukalwa ngokucophelela nodokotela wakho.

Eminye imithi esetshenziselwa ukwelapha i-MDD ayiphephile ngenkathi ukhulelwe noma uncelisa. Qiniseka ukuthi ukhuluma nomhlinzeki wezokunakekelwa kwempilo uma ukhulelwa, uhlela ukukhulelwa, noma uncelisa.

Ukwelashwa kwengqondo

I-Psychotherapy, eyaziwa nangokuthi ukwelashwa kwengqondo noma ukwelashwa kokukhuluma, ingaba ukwelashwa okusebenzayo kubantu abane-MDD. Kubandakanya ukuhlangana nomelaphi njalo ukuze ukhulume ngesimo sakho nangezinkinga ezihlobene nazo.

I-Psychotherapy ingakusiza:

• ukuzivumelanisa nesimo esibucayi noma omunye umcimbi ocindezelayo
• shintsha izinkolelo nokuziphatha okungekuhle ufake okuhle, okunempilo
• thuthukisa amakhono akho okukhulumisana
• thola izindlela ezingcono zokubhekana nezinselelo futhi uxazulule izinkinga
• khulisa ukuzethemba kwakho
• uphinde uthole umuzwa wokwaneliseka nokulawula empilweni yakho

Umhlinzeki wakho wezokunakekelwa kwempilo futhi angancoma ezinye izinhlobo zokwelashwa, ezinjengokwelashwa kokuziphatha kwengqondo noma ukwelashwa kwabantu. Uma ungenaye umhlinzeki wezokunakekelwa kwempilo, ithuluzi le-Healthline FindCare lingakusiza ukuthi uthole udokotela endaweni yangakini.

Okunye ukwelashwa okungenzeka ukwelashwa kweqembu, okukuvumela ukuthi wabelane ngemizwa yakho nabantu abangakwazi ukuqondana nalokho obhekene nakho.

Izinguquko zendlela yokuphila

Ngaphezu kokuthatha imithi nokuhlanganyela ekwelashweni, ungasiza ekuthuthukiseni izimpawu ze-MDD ngokwenza izinguquko ezithile emikhubeni yakho yansuku zonke.

Yidla kahle

Ukudla okunomsoco kuzuzisa ingqondo nomzimba wakho, kanti ngenkathi kungekho kudla okungalapha ukudangala, ukukhetha okuthile kokudla okunempilo kungazuzisa impilo yakho yengqondo.

Cabanga ngokudla ukudla:

• equkethe i-omega-3 fatty acids, efana ne-salmon
• ucebile ngamavithamini B, njengobhontshisi nezinhlamvu ezigcwele
• nge-magnesium, etholakala kumantongomane, imbewu, ne-yogurt

Gwema utshwala nokudla okuthile okusetshenzisiwe

Kuyazuzisa ukugwema utshwala, njengoba kungukucindezelwa kwesistimu yezinzwa okungenza izimpawu zakho zibe zimbi kakhulu.

Futhi, okunye ukudla okucwengisisiwe, okusetshenzisiwe, nokujulile okuthosiwe kune-omega-6 fatty acids, engahle ibe nomthelela ku-MDD.

Zivocavoce kakhulu

Yize i-MDD ingakwenza uzizwe ukhathele kakhulu, kubalulekile ukuthi usebenze ngokomzimba. Ukuvivinya umzimba, ikakhulukazi ngaphandle nokukhanya kwelanga okulingene, kungakhuphula imizwa yakho futhi kukwenze uzizwe ungcono.

Bhala kahle

Kubalulekile ukulala ngokwanele ubusuku ngabunye, okungahluka kuye ngomuntu kepha ngokujwayelekile kumaphakathi kwamahora we-7-9.

Abantu abanesifo sokudangala bavame ukuba nenkinga ngokulala. Khuluma nodokotela uma unenkinga yokulala noma ukulala ngokweqile.

Uyini umbono womuntu onenkinga enkulu yokudangala?

Ngenkathi umuntu one-MDD ezizwa engenathemba kwesinye isikhathi, kubalulekile ukukhumbula ukuthi lesi sifo singelashwa ngempumelelo.Lapho kuyinto ithemba.

Ukuze uthuthukise umbono wakho, kubalulekile ukunamathela kuhlelo lwakho lokwelashwa. Ungaphuthelwa izikhathi zokwelashwa noma ama-aphoyintimenti okulandelela nomhlinzeki wakho wezokunakekelwa kwempilo.

Akufanele futhi uyeke ukuthatha imishanguzo yakho ngaphandle kokuthi uyalwe ngumelaphi wakho noma umhlinzeki wezokunakekelwa kwempilo.

Ngezinsuku lapho uzizwa ucindezeleke kakhulu naphezu kokwelashwa, kungasiza ukubiza inkinga yendawo noma usizo lwezempilo yengqondo, noma iNational Suicide Prevention Lifeline. Izinsizakusebenza ziyatholakala.

Izwi elinobungane, elisekelayo kungaba yilokho okudingayo ukukuthola ngesikhathi esinzima.

Imicabango yokuzibulala

Uma uqala ukuthatha imishanguzo futhi unemicabango yokuzibulala, shayela udokotela wakho noma u-911 ngaso leso sikhathi. Yize kuyinto engavamile, eminye imishanguzo ye-MDD ingadala imicabango yokuzibulala kubantu abasanda kuqala ukwelashwa. Khuluma nodokotela wakho mayelana nokukhathazeka ongase ube nakho mayelana nokuthatha imithi ebeka le ngozi.