Ukucindezeleka Kwentsha

-Delile

• Isifinyezo
• Kuyini ukucindezeleka kwentsha?
• Yini ebangela ukucindezeleka kwentsha?
• Iyiphi intsha esengozini yokudangala?
• Ziyini izimpawu zokucindezeleka kwentsha?
• Kutholakala kanjani ukuthi ukudangala kwentsha?
• Kuphathwa kanjani ukucindezeleka kwentsha?

Isifinyezo

Kuyini ukucindezeleka kwentsha?

Ukucindezeleka kwentsha kuyisifo esibi sezokwelapha. Kungaphezu nje komuzwa wokuba lusizi noma "oluhlaza okwesibhakabhaka" izinsuku ezimbalwa. Kungumuzwa ojulile wosizi, wokuphelelwa yithemba, nentukuthelo noma ukukhungatheka okuhlala isikhathi eside kakhulu. Le mizwa yenza kube nzima ukuthi usebenze ngokujwayelekile futhi wenze imisebenzi yakho ejwayelekile. Ungaba nenkinga yokugxila futhi ungabi nogqozi noma amandla. Ukudangala kungakwenza uzizwe sengathi kunzima ukujabulela impilo noma ngisho nokuqeda usuku.

Yini ebangela ukucindezeleka kwentsha?

Izici eziningi zingadlala indima ekucindezelekeni, kufaka phakathi

• Izakhi zofuzo. Ukudana kungagijima emindenini.
• I-Brain biology kanye ne-chemistry.
• AmaHormone. Izinguquko zeHormone zinganikela ekucindezelekeni.
• Imicimbi ecindezelayo yobuntwana njengokuhlukumezeka, ukushona kothandekayo, ukuxhashazwa nokuhlukunyezwa.

Iyiphi intsha esengozini yokudangala?

Ukudangala kungenzeka noma ngasiphi isikhathi, kepha kuvame ukuqala ebusheni noma ebudaleni. Intsha ethile isengozini enkulu yokudangala, njengaleyo

• Yiba nezinye izimo zempilo yengqondo, njengokukhathazeka, ukuphazamiseka kokudla, nokusetshenziswa kwezidakamizwa
• Unazo ezinye izifo, njengesifo sikashukela, umdlavuza, nesifo senhliziyo
• Unamalungu omndeni agula ngengqondo
• Yiba nengxabano yomndeni / yomndeni engasebenzi
• Unenkinga nabangane noma ezinye izingane esikoleni
• Unenkinga yokufunda noma ukunakekelwa kokulahleka kokugula (ADHD)
• Uke waba nokuhlukumezeka ebuntwaneni
• Yiba nokuzethemba okuphansi, umbono wokungabi nathemba, noma amakhono angcono okubhekana nesimo
• Ngamalungu omphakathi we-LGBTQ +, ikakhulukazi lapho imindeni yawo ingabasekeli

Ziyini izimpawu zokucindezeleka kwentsha?

Uma unesifo sokudangala, unesinye noma eziningi zalezi zimpawu isikhathi esiningi:

• Ukudabuka
• Ukuzizwa ngingenalutho
• Ukuphelelwa yithemba
• Ukuthukuthela, ukucasuka, noma ukukhungatheka, ngisho nasezintweni ezincane

Futhi ungaba nezinye izimpawu, njenge

• Awusenandaba nezinto obukade uzijabulela
• Izinguquko zesisindo - ukwehlisa isisindo uma ungadli noma uzuza isisindo ngokudla kakhulu
• Izinguquko zokulala - unenkinga yokulala noma ukulala, noma ukulala kakhulu kunokujwayelekile
• Ukuzizwa ungaphumuli noma unenkinga yokuhlala uthule
• Ukuzizwa ukhathele kakhulu noma ungenawo amandla
• Ukuzizwa ungelutho noma unecala kakhulu
• Unenkinga yokugxila, ukukhumbula imininingwane, noma ukwenza izinqumo
• Ukucabanga ngokufa noma ukuzibulala

Kutholakala kanjani ukuthi ukudangala kwentsha?

Uma ucabanga ukuthi ungahle ucindezeleke, tshela omunye umuntu ukuthi uyamethemba, ofana nowakho

• Abazali noma umnakekeli
• Uthisha noma umeluleki
• Udokotela

Isinyathelo esilandelayo ukubona udokotela wakho ukuze ahlolwe. Udokotela wakho angaqala aqinisekise ukuthi awunayo enye inkinga yezempilo edala ukucindezeleka kwakho. Ukuze wenze lokhu, ungahle ube nokuhlolwa komzimba nokuhlolwa kwebhu.

Uma ungenayo enye inkinga yezempilo, uzothola ukuhlolwa kwengqondo. Udokotela wakho angakwenza, noma ungathunyelwa kuchwepheshe wezempilo yengqondo ukuze akuthole. Ungabuzwa ngezinto ezinjenge

• Imicabango nemizwa yakho
• Uqhuba kanjani esikoleni
• Noma yiluphi ushintsho ezingeni lakho lokudla, lokulala, noma lamandla
• Ukuthi uyazibulala yini
• Ukuthi usebenzisa utshwala noma izidakamizwa

Kuphathwa kanjani ukucindezeleka kwentsha?

Ukwelashwa okusebenzayo kokucindezeleka kwentsha kufaka phakathi ukwelashwa kokukhuluma, noma inhlanganisela yokwelashwa kokukhuluma nemithi:

Ukwelashwa kokukhuluma

Ukwelashwa kokukhuluma, okubizwa nangokuthi ukwelashwa kwengqondo noma ukwelulekwa, kungakusiza uqonde futhi ulawule imizwa nemizwa yakho. Kubandakanya ukuya kokwelapha, njengodokotela wezifo zengqondo, isazi sokusebenza kwengqondo, usonhlalonhle, noma umeluleki. Ungakhuluma ngemizwa yakho kumuntu okuqondayo futhi akusekele. Ungafunda nokuthi ungayeka kanjani ukucabanga kabi bese uqala ukubuka okuhle empilweni. Lokhu kuzokusiza wakhe ukuzethemba futhi uzizwe ungcono ngawe.

Kunezinhlobo eziningi zokwelashwa kokukhuluma. Izinhlobo ezithile zikhonjisiwe ukusiza intsha ukubhekana nokudangala, kufaka phakathi

• Ukwelashwa kokuziphatha kwengqondo (CBT), okusiza ukuthi ubone futhi ushintshe imicabango emibi nengasizi ngalutho. Futhi kukusiza ukuthi wakhe amakhono okubhekana nezinkinga futhi ushintshe izindlela zokuziphatha.
• Ukwelashwa kwabantu (IPT), okugxile ekuthuthukiseni ubudlelwano bakho. Kukusiza uqonde futhi usebenze ngobudlelwano obunezinkinga obungaba nomthelela ekucindezelekeni kwakho. I-IPT ingakusiza ukuthi ushintshe izindlela zokuziphatha ezidala izinkinga. Uhlola nezinkinga ezinkulu ezingangezela ekucindezelekeni kwakho, njengosizi noma izinguquko empilweni.

Imithi

Kwezinye izimo, udokotela wakho uzophakamisa imithi kanye nokwelashwa kokukhuluma. Kunezidambisamagciwane ezimbalwa ezifundwe kabanzi futhi zafakazelwa ukusiza intsha. Uma uthatha umuthi wokudangala, kubalulekile ukubona udokotela wakho njalo.

Kubalulekile futhi ukwazi ukuthi kuzothatha isikhathi ukuthi uthole ukukhululeka kuma-anti-depressants:

• Kungathatha amasonto amathathu kuye kwayi-4 kuze kuqale ukusebenza kwe-antidepressant
• Kungase kudingeke ukuthi uzame okungaphezu kokukodwa kokucindezeleka ukuze uthole okukusebenzelayo
• Kungathatha isikhathi esithile ukuthola isilinganiso esifanele se-antidepressant

Kwezinye izimo, intsha ingakhuphuka emicabangweni noma ekuziphatheni kokuzibulala lapho ithatha imishanguzo. Le ngozi iba phezulu emasontweni ambalwa okuqala ngemuva kokuqala umuthi nalapho umthamo ushintshwa. Qiniseka ukuthi utshela abazali bakho noma umqaphi wakho uma uqala ukuphatheka kabi noma unemicabango yokuzilimaza.

Akufanele uyeke ukuthatha imishanguzo uwedwa. Udinga ukusebenza nodokotela wakho ukuze wehlise kancane futhi ngokuphepha umthamo ngaphambi kokuba ume.

Izinhlelo zokudangala okukhulu

Enye intsha enengcindezi enkulu noma esengozini yokuzilimaza ingadinga ukwelashwa okuqinile. Bangangena esibhedlela sabagula ngengqondo noma benze uhlelo losuku. Bobabili banikeza ukwelulekwa, izingxoxo zamaqembu, kanye nemisebenzi nochwepheshe bezempilo yengqondo nezinye iziguli. Izinhlelo zosuku zingaba usuku lonke noma uhhafu wosuku, futhi zivame ukuhlala amasonto ambalwa.