Ungahlukanisa kanjani ukudabuka nokudangala
-Delile
- Ungazi kanjani ukuthi ngabe ukudabuka noma ukudangala
- Ungasho kanjani ukuthi ngabe ukudangala kumnene, kuyalinganisela noma kubi kakhulu
- Indlela ukwelashwa okuphathwa ngayo
Ukudabuka kwehlukile kunokucindezelwa, ngoba ukudabuka kungumuzwa ojwayelekile kunoma ngubani, ukuba yisimo esingakhululekile esidalwa yizimo ezinjengokudumazeka, izinkumbulo ezingemnandi noma ukuphela kobudlelwano, ngokwesibonelo, okudlulayo futhi okungadingi ukwelashwa .
Ukudangala, ngakolunye uhlangothi, yisifo esithinta imizwa, esidala ukudana okujulile, okuphikelelayo nokungalingani, okuhlala isikhathi esingaphezu kwamasonto ama-2, futhi esingenasizathu esizwakalayo sokuthi kwenzeke. Ngaphezu kwalokho, ukudangala kungahambisana nezimpawu zomzimba ezingeziwe, njengokuncipha kokunakwa, ukwehlisa isisindo nobunzima bokulala, ngokwesibonelo.
Lokhu kwehluka kungaba okucashile, futhi kube nzima ukukubona, ngakho-ke uma ukudabuka kuqhubeka izinsuku ezingaphezu kwezingu-14, kubalulekile ukuthi uhlolwe ngokwelashwa, okunganquma ukuthi kukhona yini ukudana futhi kuqondise ukwelashwa, okubandakanya ukusetshenziswa kwezidambisi nokuqhuba izikhathi zokwelashwa kwengqondo.
Ungazi kanjani ukuthi ngabe ukudabuka noma ukudangala
Ngaphandle kokwabelana ngezimpawu eziningi ezifanayo, ukudana nokudabuka kunomehluko othile, okufanele wazi ngokuhlonza okungcono:
| Ukudabuka | Ukucindezeleka |
| Kunesizathu esizwakalayo, futhi umuntu uyazi ukuthi kungani edabukile, okungaba ukuphoxeka noma ukwehluleka komuntu, isibonelo | Asikho isizathu sokuthethelela lezi zimpawu, futhi kujwayelekile ukuthi abantu bangasazi isizathu sosizi futhi bacabange ukuthi konke kuhlale kubi. Ukudabuka akuhambelani nezehlakalo |
| Okwesikhashana, futhi kuyehla njengoba isikhathi sihamba noma imbangela yosizi isuka | Iyaphikelela, ihlala cishe usuku lonke nosuku okungenani izinsuku eziyi-14 |
| Kunezimpawu zokufuna ukukhala, uzizwe ungenalusizo, ungashukunyiswa futhi ukhathazekile | Ngaphezu kwezimpawu zosizi, kukhona ukulahleka kwesithakazelo emisebenzini emnandi, ukuncipha kwamandla, nokunye, njengokucabanga ukuzibulala, ukuzethemba okuphansi nokuzizwa unecala. |
Uma ucabanga ukuthi kungenzeka ukuthi ucindezelekile, yenza isivivinyo esingezansi bese ubona ukuthi iyini ingozi yakho:
- 1. Ngizizwa sengathi ngithanda ukwenza izinto ezifanayo njengakuqala
- 2. Ngihleka ngokuzenzekelayo futhi ngizijabulisa ngezinto ezihlekisayo
- 3. Kunezikhathi phakathi nosuku lapho ngizizwa ngijabule khona
- 4. Ngizizwa sengathi nginomcabango osheshayo
- 5. Ngithanda ukunakekela ukubukeka kwami
- 6. Ngizizwa ngijabule ngezinto ezinhle ezizayo
- 7. Ngizizwa ngijabule lapho ngibuka uhlelo kumabonakude noma ngifunda incwadi
Ungasho kanjani ukuthi ngabe ukudangala kumnene, kuyalinganisela noma kubi kakhulu
Ukudangala kungabhekwa njenge:
- Khanyisa - lapho iveza izimpawu ezimbili eziyinhloko nezimpawu zesibili ezi-2;
- Maphakathi - lapho iveza izimpawu ezi-2 eziyinhloko nezimpawu zesibili ezi-3 kuye kwezingu-4;
- Sína - lapho iveza izimpawu eziyinhloko ezi-3 nezimpawu zesekondari ezingaphezu kwezingu-4.
Ngemuva kokuxilongwa, udokotela uzokwazi ukuqondisa ukwelashwa, okumele kulungiswe kwizimpawu ezikhona manje.
Indlela ukwelashwa okuphathwa ngayo
Ukwelashwa kwengcindezi kwenziwa ngokusetshenziswa kwemithi elwa nokudangala okunconywe yisazi sezifo zengqondo kanye nezikhathi zokwelashwa kwengqondo kuvame ukubanjwa masonto onke nodokotela wezengqondo.
Ukusetshenziswa kwe-anti-depressants akuyona umlutha futhi kufanele kusetshenziswe inqobo nje uma kudingekile ukuze umuntu elashwe. Ngokuvamile, ukusetshenziswa kwayo kufanele kuqhubeke okungenani izinyanga eziyisithupha kuya onyakeni owodwa ngemuva kokuthuthuka kwezimpawu futhi, uma kube nesiqephu sesibili sokudangala, kunconywa ukuthi sikusebenzise okungenani iminyaka emibili. Qonda ukuthi iziphi izidambisi ezivame kakhulu nokuthi zisetshenziswa kanjani.
Ezimweni ezinzima noma lezo ezingathuthuki, noma ngemuva kwesiqephu sesithathu sokucindezeleka, umuntu kufanele acabangele ukusebenzisa lesi sidakamizwa impilo yonke, ngaphandle kwezinkinga ezengeziwe ngenxa yokusebenzisa isikhathi eside.
Kodwa-ke, kuyadingeka ukuthi unake ukuthi ukuthuthukisa ikhwalithi yempilo yomuntu, akwanele ukuthatha nje izidakamizwa ze-anxiolytic kanye ne-antidepressant, kubalulekile ukuthi uhambisane nodokotela wezengqondo. Izikhathi zingabanjwa kanye ngesonto umuntu aze alulame ngokuphelele ekucindezelekeni. Ukuvivinya umzimba, ukuthola imisebenzi emisha nokufuna izisusa ezintsha imihlahlandlela ebalulekile ekusiza ukuthi uphume ekucindezelekeni.
Imininingwane Engaphezulu
Ukufunda ngokudangala