Okufanele Ukwazi Ngokuzibulala

-Delile

• Izimpawu eziyisixwayiso zokuthi umuntu angazama ukuzibulala
• Ungakhuluma kanjani nomuntu ozizwa efuna ukuzibulala
• Ezimweni zengozi eseduze
• Yini eyandisa ingozi yokuzibulala?
• Ukuhlola abantu abasengozini yokuzibulala
• Ukwelashwa kwabantu abasengozini yokuzibulala
• Ukwelashwa kokukhuluma
• Imithi
• Izinguquko zendlela yokuphila
• Ungayivimbela kanjani imicabango yokuzibulala
• Khuluma nothile
• Thatha imithi njengokuyalelwa
• Ungalokothi weqe i-aphoyintimenti
• Naka izimpawu eziyisixwayiso
• Qeda ukufinyelela ezindleleni ezibulalayo zokuzibulala
• Izinsizakusebenza zokuvimbela ukuzibulala
• Umbono

Kuyini ukuzibulala nokuziphatha kokuzibulala?

Ukuzibulala kuyisenzo sokuthatha impilo yomuntu siqu. Ngokwe-American Foundation for Suicide Prevention, ukuzibulala kuyimbangela yeshumi yokufa kwabantu e-United States, okuthatha imiphefumulo yabantu baseMelika ababalelwa ku-47,000 unyaka nonyaka.

Ukuziphatha kokuzibulala kusho ukukhuluma noma ukuthatha izinyathelo ezihlobene nokuqeda impilo yakho. Imicabango yokuzibulala nokuziphatha kufanele kubhekwe njengokuphuthumayo kwengqondo.

Uma wena noma othile omaziyo ekhombisa noma iyiphi, kufanele ufune usizo ngokushesha kumhlinzeki wezokunakekelwa kwempilo.

Izimpawu eziyisixwayiso zokuthi umuntu angazama ukuzibulala

Awukwazi ukubona ukuthi umuntu uzizwa kanjani ngaphakathi, ngakho-ke akulula ngaso sonke isikhathi ukukhomba lapho umuntu enemicabango yokuzibulala. Kodwa-ke, ezinye izimpawu zangaphandle zokuxwayisa ukuthi umuntu kungenzeka ukuthi ucabanga ukuzibulala zifaka:

• ukukhuluma ngokuzizwa ungenathemba, ubhajwe, noma uwedwa
• bethi abanasizathu sokuqhubeka nokuphila
• ukwenza incwadi yefa noma ukuphana ngezinto zakho
• ukucinga izindlela zokwenza ukulimala komuntu siqu, njengokuthenga isibhamu
• ukulala kakhulu noma okuncane kakhulu
• ukudla okuncane kakhulu noma ukudla kakhulu, okuholela ekuzuzeni noma ekulahlekelweni okukhulu kwesisindo
• ukuzibandakanya ekuziphatheni budedengu, kufaka phakathi ukuphuza ngokweqile noma ukusebenzisa izidakamizwa
• ukugwema ukuxhumana nabantu nabanye
• ukuveza ulaka noma izinhloso zokufuna ukuziphindisela
• ukukhombisa izimpawu zokukhathazeka ngokweqile noma ukuphazamiseka
• ukushintsha kwemizwelo emangalisayo
• ukukhuluma ngokuzibulala njengendlela yokuphuma

Kungazwakalisa ukwethuka, kepha ukuthatha isinyathelo nokuthola othile usizo abaludingayo kungasiza ekuvimbeleni umzamo wokuzibulala noma ukufa.

Ungakhuluma kanjani nomuntu ozizwa efuna ukuzibulala

Uma usola ukuthi ilungu lomndeni noma umngani kungenzeka acabange ukuzibulala, khuluma nabo ngezinto ezikukhathazayo. Ungaqala ingxoxo ngokubuza imibuzo ngendlela engacabangi nangaphandle kokuphikisana.

Khuluma ngokukhululekile futhi ungesabi ukubuza imibuzo eqondile, njengokuthi "Ingabe ucabanga ngokuzibulala?"

Ngesikhathi sengxoxo, qiniseka ukuthi:

• hlala phansi ukhulume ngezwi eliqinisekisayo
• bayavuma ukuthi imizwa yabo isemthethweni
• banikeze ukusekelwa nokukhuthazwa
• batshele ukuthi usizo luyatholakala nokuthi bangazizwa bengcono ngokwelashwa

Qiniseka ukuthi ungazinciphisi izinkinga zabo noma imizamo yokubahlaza ukuze bashintshe imiqondo yabo. Ukulalela nokukhombisa ukusekela kwakho kuyindlela engcono kakhulu yokubasiza. Ungabakhuthaza futhi ukuthi bafune usizo kochwepheshe.

Nikela ngokubasiza ukuthi bathole umhlinzeki wezokunakekelwa kwempilo, bashayele ucingo, noma bahambe nabo lapho behlangana okokuqala.

Kungasabisa lapho umuntu omkhathalelayo ekhombisa izimpawu zokuzibulala. Kepha kubalulekile ukuthatha isinyathelo uma usesimweni sokusiza. Ukuqala ingxoxo ukuzama ukusiza ukusindisa impilo kuyingozi okufanele uyithathe.

Uma ukhathazekile futhi ungazi ukuthi wenzeni, ungathola usizo kusuka kunombolo yocingo yokuvimbela ukuzibulala.

Uma uhlala e-United States, zama i-National Suicide Prevention Lifeline ku-800-273-TALK (800-273-8255). Banabeluleki abaqeqeshiwe abatholakala 24/7. Misa ukuzibulala Namuhla ngesinye isisetshenziswa esiwusizo.

I-Befrienders Worldwide kanye ne-International Association for Suicide Prevention izinhlangano ezimbili ezinikezela ngemininingwane yokuxhumana nezikhungo zezinhlekelele ezingaphandle kwase-United States.

Ezimweni zengozi eseduze

Ngokusho kweNational Alliance on Mental Illness (NAMI), uma ubona umuntu enza noma ikuphi kokulandelayo, kufanele athole ukunakekelwa ngokushesha:

• bebeka izindaba zabo ngokuhleleka noma benikela ngezinto zabo
• ngivalelisa kubangani nomndeni
• ukushintsha kwemizwa kusuka ekuphelelweni yithemba kuye ekuzoliseni
• ukuhlela, ukubheka ukuthenga, ukweba, noma ukuboleka amathuluzi wokuqedela ukuzibulala, njengesibhamu noma umuthi

Uma ucabanga ukuthi othile usengozini yokuzilimaza ngokushesha:

• 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.

Yini eyandisa ingozi yokuzibulala?

Imvamisa asikho isizathu esisodwa sokuthi umuntu anqume ukuzibulala. Izici eziningana zingakhuphula ubungozi bokuzibulala, njengokugula ngengqondo.

Kodwa kubo bonke abantu abafa ngokuzibulala abanakho ukugula kwengqondo okwaziwayo ngesikhathi sokufa kwabo.

Ukudangala kuyisici esiphezulu sengcuphe yezempilo yengqondo, kepha okunye kufaka phakathi i-bipolar disorder, i-schizophrenia, ukukhathazeka kokukhathazeka nokuphazamiseka kobuntu.

Ngaphandle kwezimo zempilo yengqondo, ezinye izinto ezandisa ingozi yokuzibulala zifaka:

• ukuboshwa
• ukuphepha kokusebenza okuncane noma amazinga aphansi okweneliseka komsebenzi
• umlando wokuhlukunyezwa noma ukubona ukuhlukunyezwa okuqhubekayo
• ukutholakala unesimo esibi sezempilo, njengomdlavuza noma i-HIV
• ukuhlala wedwa emphakathini noma isisulu sokuxhashazwa noma ukuhlukunyezwa
• ukuphazamiseka kokusebenzisa izidakamizwa
• ukuhlukunyezwa noma ukuhlukunyezwa ebuntwaneni
• umlando womndeni ngokuzibulala
• imizamo yangaphambilini yokuzibulala
• ukuba nesifo esingelapheki
• ukulahleka komphakathi, njengokulahleka kobuhlobo obubalulekile
• ukulahlekelwa umsebenzi
• ukufinyelela izindlela ezibulalayo, kufaka phakathi izibhamu nezidakamizwa
• ukuvezwa ngokuzibulala
• ubunzima bokufuna usizo noma ukuxhaswa
• ukungatholakali kwempilo yezengqondo noma ukwelashwa kokusebenzisa izidakamizwa
• ukulandela izindlela zokukholelwa ezamukela ukuzibulala njengesixazululo sezinkinga zomuntu

Labo abakhonjiswe ukuthi basengozini enkulu yokuzibulala yile:

• amadoda
• abantu abangaphezu kweminyaka yobudala engama-45
• AmaCaucasus, amaNdiya aseMelika, noma aboMdabu base-Alaska

Ukuhlola abantu abasengozini yokuzibulala

Umhlinzeki wezokunakekelwa kwempilo angakwazi ukunquma ukuthi ngabe umuntu usengozini enkulu yokuzibulala ngokuya ngezimpawu zakhe, umlando wakhe, nomlando womndeni.

Bazofuna ukwazi ukuthi izimpawu zaqala nini nokuthi umuntu uzizwa kaningi kangakanani. Bazophinde babuze nganoma yiziphi izinkinga zokwelashwa ezedlule noma zamanje nangezimo ezithile ezingase zisebenze emndenini.

Lokhu kungabasiza ukuthi banqume izincazelo ezingaba khona zezimpawu nokuthi yikuphi ukuhlolwa noma abanye ochwepheshe abangadingeka ukuze kutholakale ukuxilongwa. Bazokwazi ukwenza ukuhlolwa komuntu:

• Impilo yengqondo. Ezimweni eziningi, imicabango yokuzibulala idalwa yisifo sempilo yengqondo, njengokucindezeleka, i-schizophrenia, noma i-bipolar disorder. Uma kusolwa inkinga yezempilo yengqondo, lowo muntu kungenzeka adluliselwe kochwepheshe bezempilo yengqondo.
• Ukusetshenziswa kwezidakamizwa. Ukusebenzisa kabi utshwala noma izidakamizwa ngokuvamile kunomthelela emicabangweni nasekuzibulaleni. Uma ukusetshenziswa kwezidakamizwa kuyinkinga eyisisekelo, uhlelo lokuvuselela abasebenzisa utshwala noma izidakamizwa kungaba yisinyathelo sokuqala.
• Imithi. Ukusetshenziswa kwemithi ethile kadokotela - kubandakanya imishanguzo yokudambisa ingcindezi - kungakhuphula nengozi yokuzibulala. Umhlinzeki wezokunakekelwa kwempilo angabuyekeza noma imiphi imishanguzo umuntu ayiphuzayo manje ukuze abone ukuthi ingaba nomthelela yini.

Ukwelashwa kwabantu abasengozini yokuzibulala

Ukwelashwa kuzoya ngesizathu esiyimbangela yemicabango yomuntu othile wokuzibulala nokuziphatha. Ezimweni eziningi, noma kunjalo, ukwelashwa kuqukethe ukwelashwa kokukhuluma nemithi.

Ukwelashwa kokukhuluma

Ukwelashwa kokukhuluma, okwaziwa nangokuthi i-psychotherapy, kungenye yezindlela zokwelashwa ezincishisiwe zokunciphisa ubungozi bokuzama ukuzibulala. Ukwelashwa kokuziphatha kwengqondo (CBT) kuyindlela yokwelashwa kokukhuluma okusetshenziswa kakhulu kubantu abanemicabango yokuzibulala.

Inhloso yawo ukukufundisa ukuthi ungabhekana kanjani nemicimbi yokuphila enengcindezi nemizwelo engaba nomthelela emicabangweni nasekuziphatheni kwakho. I-CBT ingakusiza futhi ukuthi ususe izinkolelo ezingezinhle ngezinhle futhi uphinde uthole umuzwa wokwaneliseka nokulawula empilweni yakho.

Inqubo efanayo, ebizwa ngokuthi ukwelashwa kokuziphatha kwe-dialectical (DBT), nayo ingasetshenziswa.

Imithi

Uma ukwelashwa kokukhuluma kunganele ukwehlisa ngempumelelo ingozi, imithi ingabekwa ukunciphisa izimpawu, njengokucindezeleka nokukhathazeka. Ukwelapha lezi zimpawu kungasiza ukunciphisa noma ukuqeda imicabango yokuzibulala.

Uhlobo olulodwa noma ngaphezulu kwalezi zemithi lungabekwa:

• imishanguzo
• imishanguzo yokulwa nezengqondo
• imishanguzo yokulwa nokukhathazeka

Izinguquko zendlela yokuphila

Ngaphezu kokwelapha nokwelashwa, ingozi yokuzibulala kwesinye isikhathi ingancishiswa ngokumane uthathe imikhuba ethile enempilo. Lokhu kufaka phakathi:

• Ukugwema utshwala nezidakamizwa. Ukuziqhelelanisa notshwala nezidakamizwa kubalulekile, ngoba lezi zinto zinganciphisa ukuvimba futhi zingandisa ingozi yokuzibulala.
• Ukuzivocavoca umzimba njalo. Ukuzivocavoca okungenani kathathu ngesonto, ikakhulukazi ngaphandle nokukhanya kwelanga okulingene, nakho kungasiza. Ukuvivinya umzimba kuvuselela ukwenziwa kwamakhemikhali athile obuchopho akwenza uzizwe ujabulile futhi ukhululekile.
• Ukulala kahle. Kubalulekile futhi ukulala ngokwanele kwekhwalithi. Ukungalali kahle kungenza izimpawu eziningi zempilo yengqondo zibe zimbi kakhulu. Khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma unenkinga yokulala.

Ungayivimbela kanjani imicabango yokuzibulala

Uma uke waba nemicabango yokuzibulala noma imizwa, ungabi namahloni futhi ungakugcini kuwe. Ngenkathi abanye abantu benemicabango yokuzibulala bengenanhloso yokukusebenzisa, kusabalulekile ukuthatha izinyathelo ezithile.

Ukusiza ukuvimbela le micabango ukuthi ingaphindi, kunezinto eziningana ongazenza.

Khuluma nothile

Akufanele uzame ukulawula imizwa yokuzibulala uwedwa. Ukuthola usizo kanye nokwesekwa kochwepheshe kwabathandekayo kungenza kube lula ukunqoba noma yiziphi izinselelo ezibangela le mizwa.

Izinhlangano eziningi namaqembu okusekela angakusiza ukuba ubhekane nemicabango yokuzibulala futhi uqaphele ukuthi ukuzibulala akuyona indlela engcono yokubhekana nezehlakalo zokuphila ezicindezelayo. INational Suicide Prevention Lifeline iyinsiza enkulu.

Thatha imithi njengokuyalelwa

Akufanele ushintshe isilinganiso sakho noma uyeke ukuthatha imishanguzo yakho ngaphandle kokuthi umhlinzeki wakho wezokunakekelwa kwempilo akutshele ukuthi wenze njalo. Imizwa yokuzibulala ingahle ibuye futhi ungathola izimpawu zokuhoxa uma ngokungazelelwe uyeka ukuthatha imishanguzo yakho.

Uma unemiphumela engemihle engadingeki evela emithini oyiphuzayo njengamanje, khuluma nomhlinzeki wakho mayelana nokushintshela komunye.

Ungalokothi weqe i-aphoyintimenti

Kubalulekile ukugcina zonke izikhathi zakho zokwelashwa nokunye ukuqokwa. Ukunamathela kuhlelo lwakho lokwelashwa kuyindlela engcono kakhulu yokubhekana nemicabango nokuzibulala.

Naka izimpawu eziyisixwayiso

Sebenza nomhlinzeki wakho wezokunakekelwa kwempilo noma owelapha ukuze ufunde ngezimbangela ezingaba khona zemizwa yakho yokuzibulala. Lokhu kuzokusiza ukuthi ubone izimpawu zengozi kusenesikhathi futhi unqume ukuthi yiziphi izinyathelo okufanele uzithathe ngaphambi kwesikhathi.

Kungasiza futhi ukutshela amalungu omndeni nabangane ngezimpawu zokuxwayisa ukuze bazi ukuthi ungaludinga nini usizo.

Qeda ukufinyelela ezindleleni ezibulalayo zokuzibulala

Susa noma iziphi izibhamu, imimese, noma imishanguzo engathi sína uma ukhathazeka ngokuthi ungacabanga ngokuzibulala.

Izinsizakusebenza zokuvimbela ukuzibulala

Izinsizakusebenza ezilandelayo zinikeza abeluleki abaqeqeshiwe nolwazi mayelana nokuvimbela ukuzibulala:

• I-National Suicide Prevention Lifeline: Shayela ku-800-273-8255. I-Lifeline ihlinzeka ngoxhaso lwamahhala olungama-24/7 kubantu abasosizini, ekuvikeleni nasezinsizakalweni zenhlekelele wena noma obathandayo, kanye nemikhuba emihle yochwepheshe.
• Ingxoxo Kazwelonke Yokuvimbela Ukuzibulala: I-Lifeline Chat ixhumanisa abantu nabeluleki ngokusekelwa ngokomzwelo nezinye izinsizakalo ngengxoxo yewebhu, 24/7 kulo lonke elase-United States.
• Umugqa Wombhalo WeCrisis: Thumela u-HOME ku-741741. I-Crisis Text Line iyinsiza yamahhala yokuthumela imiyalezo enika ukuxhaswa okungu-24/7 kunoma ngubani osenkingeni.
• Ukuhlukunyezwa Kwezidakamizwa Nokuphathwa Kwezinsizakalo Zempilo Yengqondo (SAMHSA) Inombolo yosizo Kazwelonke: Shayela ku-1-800-662-USIZO (4357). Inombolo yosizo yakwa-SAMHSA ihanjiswa mahhala, iyimfihlo, i-24/7, i-365-day-a-year-year-a-year service treatment yokudlulisa nokwaziswa (ngesiNgisi ne-Spanish) kubantu ngabanye kanye nemindeni ebhekene nokuphazamiseka kwengqondo noma ukusetshenziswa kwezidakamizwa.
• Abangane Bomhlaba Wonke kanye ne-International Association for Suicide Prevention: Lezi izinhlangano ezimbili ezinikezela ngemininingwane yokuxhumana nezikhungo zezinhlekelele ngaphandle kwase-United States.

Umbono

Namuhla, izinhlangano eziningi nabantu basebenza kanzima ekuvimbeleni ukuzibulala, futhi kunezinsizakusebenza eziningi ezitholakalayo kunanini ngaphambili. Akekho okufanele abhekane nemicabango yokuzibulala yedwa.

Noma ngabe ungothandiweyo okhathazekile ngomuntu othile noma uzabalaza wena, usizo luyatholakala. Ungathuli - ungasiza ukusindisa impilo.