Ukudana Kwemvelo Nokukhathazeka: Ungazibona Kanjani Futhi Uziphathe Izimpawu Ezikhona

-Delile

• Yini isixhumanisi?
• Ziyini izimpawu zesimo ngasinye?
• Ukucindezeleka
• Ukukhathazeka
• Ukuvimbela ukuzibulala
• Ukuzihlola kwakho kungakusiza ukuthi ubone izimpawu
• Ungaziphatha kanjani izimpawu zakho
• 1. Vumela ukuthi uzizwe ukuthi uzizwa kanjani - futhi wazi ukuthi akulona iphutha lakho
• 2. Yenza okuthile okwaziyo ukulawula, njengokondla umbhede wakho noma ukukhipha udoti
• 3. Ungakha futhi ekuseni, kusihlwa, noma inkambiso yansuku zonke
• 4. Yenza okusemandleni akho ukunamathela esimisweni sokulala
• 5. Zama ukudla okuthile okunomsoco, njenge-apula noma amantongomane, okungenani kanye ngosuku
• 6. Uma ukulungele, hamba uyojikeleza ibhulokhi
• 7. Yenza okuthile owaziyo ukuthi kukulethela induduzo, njengokubuka ibhayisikobho oyithandayo noma ukuphenya umagazini
• 8. Uma ungaphumi endlini isikhashana, cabanga ukwenza okuthile okuthola kuthoba, njengokuzenzela izinzipho noma ukubhucungwa
• 9.Finyelela kumuntu okhululekile ukukhuluma naye futhi ukhulume nganoma yini oyithandayo, noma ngabe uzizwa kanjalo noma okuthile okubonile ku-Twitter
• Uzokhuluma nini nodokotela wakho
• Ungakuthola kanjani ukuxilongwa kwemitholampilo
• Yini ongayilindela ekwelashweni
• Ukwelashwa
• Imithi
• Ukwelashwa okuhlukile
• Okubalulekile

Yini isixhumanisi?

Ukudangala nokukhathazeka kungenzeka ngesikhathi esisodwa. Eqinisweni, kulinganiselwa ukuthi amaphesenti angama-45 abantu abanesimo esisodwa sempilo yengqondo ahlangabezana nendlela yokuphazamiseka okubili noma ngaphezulu. Ucwaningo oluthile lwathola ukuthi kubantu abanenkinga noma ukucindezeleka banesinye isimo.

Yize isimo ngasinye sinezimbangela zaso, bangabelana ngezimpawu ezifanayo nokwelashwa. Funda kabanzi ukuze ufunde kabanzi, kufaka phakathi amathiphu okuphatha nokuthi yini ongayilindela ekuxilongweni komtholampilo.

Ziyini izimpawu zesimo ngasinye?

Ezinye izimpawu zokudangala nokukhathazeka ziyahlangana, njengezinkinga zokulala, ukucasuka, nobunzima bokugxila. Kepha kunokwehluka okuningana okubalulekile okusiza ukuhlukanisa phakathi kwalokhu okubili.

Ukucindezeleka

Ukuzizwa udangele, udangele, noma uthukuthele kuyinto evamile. Kungaba ngokuphathelene nokuzizwa ngaleyo ndlela izinsuku ezimbalwa noma amasonto ekugcineni.

Izimpawu zomzimba nezinguquko zokuziphatha ezibangelwa ukucindezeleka zifaka:

• ukunciphisa amandla, ukukhathala okungapheli, noma ukuzizwa uvila njalo
• ubunzima bokugxila, ukwenza izinqumo, noma ukukhumbula
• ubuhlungu, izinhlungu, amajaqamba, noma izinkinga zesisu ngaphandle kwesizathu esicacile
• ushintsho ekudleni noma isisindo
• ubunzima bokulala, ukuvuka ekuseni, noma ukulala ngokweqile

Izimpawu ezingokomzwelo zokucindezeleka zifaka:

• ukulahlekelwa yintshisekelo noma ukungasatholi injabulo emisebenzini noma ezintweni ozithandayo
• imizwa eqhubekayo yosizi, ukukhathazeka, noma ukungenanjongo
• uzizwe ungenathemba noma ungenathemba
• intukuthelo, ukucasuka, noma ukungahlaliseki
• ukuzizwa unecala noma uzizwa ungelutho noma usizi
• imicabango yokufa noma yokuzibulala
• imizamo yokuzibulala

Ukukhathazeka

Ukukhathazeka, noma ukwesaba nokukhathazeka, kungenzeka kunoma ngubani ngezikhathi ezithile, futhi. Akuyona into engavamile ukuzwa ukukhathazeka ngaphambi komcimbi omkhulu noma isinqumo esibalulekile.

Kepha, ukukhathazeka okungapheli kungakhungathekisa futhi kuholele emicabangweni engenangqondo nokwesaba okuphazamisa impilo yakho yansuku zonke.

Izimpawu zomzimba nezinguquko zokuziphatha ezibangelwa ukukhathazeka ngokweqile kubandakanya:

• ukuzizwa ngikhathele kalula
• ubunzima bokugxila noma bokukhumbula
• ukungezwani kwemisipha
• inhliziyo egijimayo
• ukugaya amazinyo
• ubunzima bokulala, kufaka phakathi izinkinga zokulala nokungalali, ukulala okungagculisi

Izimpawu ezingokomzwelo zokukhathazeka zifaka:

• ukungahlaliseki, ukucasuka, noma ukuzizwa unqenqemeni
• ubunzima bokulawula ukukhathazeka noma ukwesaba
• ingebhe
• uvalo

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 wena noma omunye umuntu omaziyo ecabanga ukuzibulala, thola usizo enhlekeleleni noma ku-hotline yokuvimbela ukuzibulala. Zama i-National Suicide Prevention Lifeline ku-800-273-8255.

Ukuzihlola kwakho kungakusiza ukuthi ubone izimpawu

Uyazi ukuthi yini ejwayelekile kuwe. Uma uzithola uhlangabezana nemizwa noma isimilo esingajwayelekile noma uma kukhona okubonakala kungasebenzi, lokhu kungaba uphawu oludingayo lokufuna usizo kumhlinzeki wezokunakekelwa kwempilo. Kuhlale kungcono ukukhuluma ngalokho okuzwayo nokuhlangabezana nakho ukuze ukwelashwa kuqale kusenesikhathi uma kunesidingo.

Uma kushiwo lokho, ezinye izivivinyo zokuzihlola ku-inthanethi ziyatholakala ukukusiza uqonde kangcono okungenzeka kwenzeka. Lokhu kuhlolwa, ngenkathi kusiza, akuyona indawo yokuthola ukuxilongwa kochwepheshe okuvela kudokotela wakho. Abakwazi ukuthatha ezinye izimo ezingaba nomthelela empilweni yakho, noma.

Ukuhlolwa kokuzisiza okudumile kokukhathazeka nokudangala kufaka phakathi:

• ukuhlolwa kokudangala nokuhlolwa kokukhathazeka
• ukuhlolwa kokucindezeleka
• ukuhlolwa kokukhathazeka

Ungaziphatha kanjani izimpawu zakho

Ngaphezu kohlelo lokwelashwa olusemthethweni oluvela kudokotela wakho, lezi zindlela zingakusiza ukuthi uthole ukukhululeka ezimpawu. Kubalulekile ukwazi, noma kunjalo, ukuthi la macebiso kungenzeka angasebenzi kuwo wonke umuntu, futhi angahle angasebenzi isikhathi ngasinye.

Inhloso yokulawula ukucindezeleka nokukhathazeka ukudala uchungechunge lwezinketho zokwelashwa ezingasebenza ndawonye ukusiza, ngezinga elithile, noma nini lapho udinga ukuzisebenzisa.

1. Vumela ukuthi uzizwe ukuthi uzizwa kanjani - futhi wazi ukuthi akulona iphutha lakho

Izinkinga zokucindezeleka nokukhathazeka yizimo zezokwelapha. Akuwona umphumela wokwehluleka noma ubuthakathaka. Okuzwayo kungumphumela wezimbangela nezimbangela; akuwona umphumela wento oyenzile noma ongayenzanga.

2. Yenza okuthile okwaziyo ukulawula, njengokondla umbhede wakho noma ukukhipha udoti

Okwamanje, ukuphinda uthole amandla noma amandla amancane kungakusiza ukuthi ubhekane nezimpawu ezinzima. Qedela umsebenzi ongawuphatha, njengokubeka kabusha izincwadi ngobunono noma ukuhlunga ukusebenzisa kwakho kabusha. Yenza okuthile ukusiza uzinikeze umuzwa wokufeza namandla.

3. Ungakha futhi ekuseni, kusihlwa, noma inkambiso yansuku zonke

Ukusebenza kwesinye isikhathi kuyasiza kubantu abanokukhathazeka nokudangala. Lokhu kunikeza ukwakheka kanye nomqondo wokulawula. Ibuye ikuvumele ukuthi wakhe isikhala osukwini lwakho ngamasu wokuzinakekela angakusiza ukulawula izimpawu.

4. Yenza okusemandleni akho ukunamathela esimisweni sokulala

Hlela amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye. Okungaphezulu noma okuncane kunalokho okungase kube nenkinga yezimpawu zombili lezi zimo. Ukulala ngokwanele noma ngokungafanele kungadala izinkinga ngenhliziyo yakho, i-endocrine, amasosha omzimba, kanye nezimpawu zokwethuka.

5. Zama ukudla okuthile okunomsoco, njenge-apula noma amantongomane, okungenani kanye ngosuku

Uma uzizwa ucindezelekile noma ukhathazekile, ungafinyelela ukudla okududuzayo okufana ne-pasta namaswidi ukuze unciphise okunye ukungezwani. Kodwa-ke, lokhu kudla akunikezi okunomsoco omncane. Zama ukusiza ukondla umzimba wakho ngezithelo, imifino, inyama enciphile, nezinhlamvu ezigcwele.

6. Uma ukulungele, hamba uyojikeleza ibhulokhi

iphakamisa ukuthi ukuzivocavoca umzimba kungaba yindlela yokwelapha ephumelelayo yokudangala ngoba kuyisikhuthazi semvelo futhi kukhipha amahomoni azizwa kahle. Kodwa-ke, kwabanye abantu, ukuzivocavoca noma ukuzivocavoca umzimba kungadala ukukhathazeka nokwesaba. Uma kunjalo kuwe, funa izindlela ezingaphezulu zemvelo zokuhamba, njengokuhamba uzungeze indawo yangakini noma ukufuna ividiyo yokuzivocavoca eku-inthanethi ongayenza ekhaya.

7. Yenza okuthile owaziyo ukuthi kukulethela induduzo, njengokubuka ibhayisikobho oyithandayo noma ukuphenya umagazini

Zinike isikhathi sokugxila kuwe nasezintweni ozithandayo. Isikhathi esisezingeni eliphansi siyindlela enhle yokuvumela umzimba wakho uphumule, futhi singaphazamisa ubuchopho bakho ngezinto ezikulethela umfutho.

8. Uma ungaphumi endlini isikhashana, cabanga ukwenza okuthile okuthola kuthoba, njengokuzenzela izinzipho noma ukubhucungwa

Izindlela zokuphumula zingenza ngcono impilo yakho futhi zinganciphisa izimpawu zokudangala nokukhathazeka. Thola umsebenzi ozizwa ulungele wena futhi ungazijwayeza njalo, njengokuthi:

• i-yoga
• ukuzindla
• izivivinyo zokuphefumula
• ukubhucungwa umzimba

9.Finyelela kumuntu okhululekile ukukhuluma naye futhi ukhulume nganoma yini oyithandayo, noma ngabe uzizwa kanjalo noma okuthile okubonile ku-Twitter

Ubudlelwano obuqinile bungezinye zezindlela ezingcono kakhulu zokukusiza uzizwe ungcono. Ukuxhuma nomngani noma ilungu lomndeni kunganikeza amandla emvelo futhi kukuvumele uthole umthombo onokwethenjelwa wokuxhaswa nokukhuthazwa.

Uzokhuluma nini nodokotela wakho

Izimpawu ezihlala amasonto amabili noma ngaphezulu zingabonisa ukuthi unokudangala, ukukhathazeka, noma kokubili. Izimpawu ezinzima zingafaka:

• izinkinga zokulala
• izinguquko ezingokomzwelo ezingachazeki
• ukulahlekelwa inzalo ngokuzumayo
• imizwa yokungabi yilutho noma yokungabi nalusizo

Uma ungazizwa njengawe futhi ufuna ukuqonda ukuqonda, yenza i-aphoyintimenti yokubona udokotela wakho. Kubalulekile ukuthi uvule futhi uthembeke ukuze bakwazi ukuqonda ngokugcwele okwenzekayo futhi bathole isithombe esicacile salokhu obukade ukuzwa.

Ungakuthola kanjani ukuxilongwa kwemitholampilo

Asikho isivivinyo esisodwa esingahlonza ukudangala noma ukukhathazeka. Esikhundleni salokho, udokotela wakho kungenzeka ahlole ukuhlolwa ngokomzimba nokucindezeleka noma ukuhlolwa kokukhathazeka kokukhathazeka. Ngalokhu, bazokubuza uchungechunge lwemibuzo ebasizayo ukuthi bathole ukuqonda okungcono ngalokho obukade uhlangabezana nakho.

Uma imiphumela ingacacile noma uma udokotela wakho esola ukuthi izimpawu zingaba umphumela wesinye isimo, bangahle bahlele ukuhlolwa ukuze kukhishwe izinkinga eziyimbangela. Ukuhlolwa kwegazi kungabheka amazinga akho e-thyroid, amavithamini, nama-hormone.

Kwezinye izimo, odokotela abavamile bazokudlulisela kuchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo, uma bengazizwa behlonyiselwe ukuphatha kahle izimpawu nezimo zakho noma uma besola ukuthi uhlangabezana nezimo ezingaphezu kwesisodwa.

Yini ongayilindela ekwelashweni

Yize ukudangala nokukhathazeka kuyizimo ezimbili ezihlukene, babelana ngemithi eminingi efanayo. Inhlanganisela yalezi ingasetshenziswa ukwelapha zombili lezi zimo ngasikhathi sinye.

Ukwelashwa

Uhlobo ngalunye lwezokwelapha lunezici ezihlukile ezikwenza ukuthi lufaneleke kakhulu kwabanye abantu hhayi kwabanye. Udokotela wakho angancoma okukodwa noma ngaphezulu kokulandelayo:

• Ukwelashwa kokuziphatha kwengqondo (CBT). Nge-CBT, uzofunda ukulungisa imicabango yakho, indlela oziphethe ngayo, kanye nokuphendula kwakho ukuze kube nokulingana okunengqondo.
• Ukwelashwa komuntu. Lolu hlobo lugxila ekufundeni amasu wokuxhumana angakusiza ukuthi uziveze kangcono.
• Ukwelashwa kokuxazulula izinkinga. Lokhu kwelashwa kugxile ekusebenziseni amakhono okubhekana nokuphatha izimpawu.

Ungabhuka i-aphoyintimenti nochwepheshe wezempilo yengqondo endaweni yakho usebenzisa ithuluzi lethu le-Healthline FindCare.

Imithi

Izinhlobo eziningi zemithi zingasetshenziswa ukwelapha ukucindezeleka, ukukhathazeka, noma kokubili. Ngenxa yokuthi lezi zimo ezimbili zenzeka ngezindlela eziningi, umuthi owodwa unganele ukwelapha zombili lezi zimo. Udokotela wakho angakuyala:

• Izidambisi. Kunezigaba eziningana zalesi sidakamizwa, kufaka phakathi i-serotonin reuptake inhibitors (SSRIs) ekhethiwe kanye ne-serotonin-norepinephrine reuptake inhibitors (SNRIs). Ngayinye ithwala izinzuzo nezingozi ezihlukile. Uhlobo olisebenzisayo luzoya kakhulu ngobukhulu bezimpawu zakho.
• Imithi yokulwa nokukhathazeka. Le mithi ingasiza ekwehliseni izimpawu zokukhathazeka kepha kungenzeka ingakusizi ngazo zonke izimpawu zokudangala. Eminye yale mithi kufanele isetshenziselwe isikhathi esifushane kuphela ngenxa yobungozi bokulutha.
• Ama-Mood stabilizers. Le mithi ingasetshenziselwa ukuzinzisa imizwa lapho ama-anti-depressants engasebenzi ngokwawo.

Ukwelashwa okuhlukile

I-Hypnotherapy ayisetshenziswa kabanzi ekwelashweni kwe-psychotherapy, kepha ucwaningo lukhombisa ukuthi le ndlela ehlukile ingasiza ekunciphiseni ezinye izimpawu zale mibandela. Lokhu kufaka ukulahleka kokugxila, ukulawula okukhulu ngokomzwelo, kanye nokuphathwa okungcono kwemizwa yokuzenyeza.

Okubalulekile

Awudingi ukuhlala nemizwa engajwayelekile, imicabango, noma ezinye izimpawu zokucindezeleka noma ukukhathazeka. Khuluma nodokotela wakho uma le mizwa noma izinguquko zihlala isikhathi esingaphezu kwesonto noma ezimbili. Ukwelashwa kusenesikhathi kuyindlela engcono yokuphatha izimo nokuthola izindlela zokwelashwa ezisebenza esikhathini eside esizayo.

Ukuthola ukwelashwa okufanele kungathatha isikhathi. Imithi eminingi idinga amasonto amabili noma ngaphezulu ukuze isebenze. Ngokufanayo, kungadingeka ukuthi uzame imithi eminingana ukuthola inketho ekufanele. Udokotela wakho uzosebenzisana nawe ukuthola inketho engcono kakhulu.