Indlela Ukudandatheka kunye neengcinga zokuzibulala zilawulwa
Ukuba unengxaki yokuzibulala, awuyedwa. Ukuba neengcinga zokufuna ukuthatha ubomi bakho yinto eqhelekileyo phakathi kwabo bajongene nokudandatheka. Kubalulekile ukukhumbula, nangona kunjalo, ukuba oko uvakalelwa kukuba akufuneki ukuguqulela kwisenzo.
Iimeko zakho zobomi ziya kutshintsha rhoqo kwaye iimvakalelo zakho ziya kutshintsha, kungakhathaliseki ukuba uvakalelwa njani ngolu hlobo ngoku. Nangona kunzima ukukubona xa uziva unxinekile kakhulu , kukho ithemba kuwe.
Ukudandatheka kukugula kwaye kukho iindlela ezininzi ezinokukunceda. Nangona unyango olungenakunceda, oku akuthethi ukuba olunye unyango aluyi kuba. Okwangoku, kukho amanyathelo ongayilandela ukujamelana neemvakalelo zakho de zidlule.
1 - Funa Uncedo lobuNtu
Ukuba awukho okwangoku ufumana unyango lwexinzelelo lwakho, eli nyathelo lingabandakanya ukumisela ukuqesha kunye nosapho lwakho ugqirha okanye umphathiswa wengqondo ukuze uhlolwe kwaye uphathwe. Ukuba usuvele unyango kodwa unzima, ugqirha uya kukwazi ukukunceda, mhlawumbi ngokusebenza nawe ukwenza utshintsho kwiplani yonyango okanye ngokukunceda ukuba ungeniswe esibhedlele kuze kube yinkinga.
I-Psychotherapy, eyaziwa nangokuthi "unyango lwentetho," yonyango lokuqala lonyango ukuba ugqirha wakho unokuncoma ukuba uxinzelelo lwakho, nokuba lulodwa okanye ludibanise ne-anti-depressant. Kuphando ngokuthelekiswa kwezi zibini, i-psychotherapy ibonakala isebenza malunga kunye nokuxhatshazwa kweengxaki ekuncedeni ukunciphisa iimpawu, nangona ukuba uzivakalelwa ukuzibulala kwaye udinga ukuphulukiswa ngokukhawuleza, ingqondo yengqondo yodwa ayinakukhetha.
Ukudibanisa unyango kunye ne-antidepressant mhlawumbi lukhethwa bhetele kuba iicandelo ezimbini zonyango zinika iziphumo ezingcono kunokuba zonyango kuphela. Kwimiba yeeveki, i-anti-depressant ingakwazi ukulungisa ukungalingani kweekhemikhali okubangela ukudakumba kwakho, ngelixa i-psychotherapy inokunika izixhobo ezifunekayo ukuze ubhekane nokuxinezeleka kwakho kwangoku kwaye uncede ukukhusela iziganeko zokudandatheka.
2 - Imithi
Iingxaki zokuxhatshazwa ngokuqhelekileyo yile ngonyango yokuqala ugqirha wakho uzakuzama. Ukuba usuvele uzame ukuxhatshazwa kwengxaki ngaphandle kokuphumelela, oku akuthethi ukuba ufanele ukuyeka. Ngamanye amaxesha umcimbi wokuzama ukuhlukunyezwa okungafaniyo okanye ukufumana ukudibanisa okulungileyo kwezidandlululo.
Kwisifundo se-STAR *, esasifuna ukufumana isicwangciso esona siphumo esona siphumelelo xa isifo sokudabulana sokuqala singaphumeleli ukusebenza, kwafunyaniswa ukuba malunga nesithathu kwisigulane bonke abagulane banokufumana impumulo epheleleyo kwiimpawu zabo kunye neyokuqala. Ukongezelela, elinye iipesenti ezi-10 ukuya ku-15 zifeze ubuncinane kwi-50% kwimpembelelo yazo.
Ezi zinokubonakala zifana neenombolo eziphazamisayo, kodwa ukuba kunamanqanaba angonyango olongezelelweyo anyezelweyo-nokuba atshintshe amayeza okanye ukongezelela okongeziweyo - amaxabiso okuphucula aphuculwe. Enyanisweni, iipesenti ezingama-70 zezigulane zafumana ukukhululeka ngokupheleleyo kweempawu xa befikelela kwinqanaba lesine leyeza. Ngoko ungayeki ukunyanga kwangoko unyango.
3 - Biza i-Hotline yokuzibulala
Ukuzibulala ngokuzenzekelayo kuyimithombo ebalulekileyo. Bakhululekile kwaye banokukuxhuma kunye nomcebisi oza kukuvumela ukuba uthethe ngeemvakalelo zakho kwindawo ephephile.
4 - Gwema utywala kunye neziyobisi
Ngelixa kunokuba lunzima ukufihla intlungu ngokusebenzisa iziyobisi okanye utywala, oku kunenjongo engalunganga. Utywala lunokuqinisa intlungu yakho kunye nokuphelelwa ithemba. Ukongezelela, utywala kunye neziyobisi kunokunciphisa ukuvimba kwakho, okwenza ube nempembelelo yakho.
5 - Ingxaki yokusombulula
Ukuba ukuxinezeleka kwakho kuhambelana nemeko ebomini bakho, kunokunceda ukuchitha ixesha lokuxazulula iingxaki. Ukuba ingxaki yakho ivakalelwa ngokukhethekileyo okanye inzima, gxininisa kulokho "amanyathelo omntwana" onokuyithatha oku kuya kukukhokela kwisisombululo. Njengomfilosofi waseTshayina, uLook Tzu wambi wathi, "Uhambo lweekhilomitha eziliwaka luqala ngesinyathelo esinye."
6 - Yenza indawo yakho ikhuseleke
Oku kunokubandakanya ukususa izinto ukusuka ekhaya ukuba unokuhendwa ukuba uzisebenzise ukuzilimaza ngokwakho, njengeepilisi okanye izibhamu. Ukuba ukususa ezi zinto kwikhaya lakho akunakwenzeka, zisuse kuloo meko ngokuya kwenye indawo ixesha elide.
7 - Yiya Ngezizathu Zakho Zokuphila
Xa uvakalelwa kakubi, kulula kakhulu ukulibala zonke izinto ezintle onokuzenza ebomini bakho. Ngaba kukho abantu ebomini bakho abaya kuba buhlungu ngokufa kwakho?
Isilwanyana esithandayo esifuna ukunyamekela? Mhlawumbi uneenjongo ongeke uzifeze? Kungakhathaliseki ukuba izizathu zakho, zithathe ixesha lokuba ucinge ngazo kwaye uvume ukuba mhlawumbi ubomi bakho bubhekisele ngaphezu kokucinga kwakho.
8 - Funa ukuqhagamshelana nabantu
Nangona ukuthambekela kwakho kuqala kunokuzihlukanisa ekhaya lakho kwaye ugweme ukunxibelelana nabanye abantu, kunokukunceda ukwenza okuchaseneyo: Phuma ukuhamba; hambothenga; bafuna ukudibana nomntu.
Kuya kukunceda ukuphazamise iingcamango zakho kwaye, ngokubhekisele kwiimeko apho ungeke usebenze ngokulula kwiimvakalelo zakho, kuya kukugcina ungazilimazi.
9 - Thetha noMntu Othembayo
Ngokuqhelekileyo unokuba luncedo olukhulu nje ngokuba nomntu onokubonisa ngayo iimvakalelo zakho. Lo mntu unokuba nantoni na oyithembayo, njengomhlobo, isihlobo, abefundisi okanye umphathiswa.
10 - Ziphazamise
Ngokuqhelekileyo, ukujamelana neemvakalelo zakho zokuzibulala kuyinto nje yokulinda de ukuba iyeza likhawule okanye iimeko zakho zitshintshe. Nangona ulinde, nangona kunjalo, kunokukunceda ukuba ufumane iindlela zokuphazamisa intlungu .
Yenza isivumelwane nawe ngokwakho nje ixesha elincinane (ixesha elide kuthatha ukujonga ibhayisikobho, fowuni umhlobo okanye mhlawumbi uye emsebenzini), awuyi kugxininisa kwiingcamango zakho ezimnyama. Njengoko udibanisa ndawonye le mizuzu emfutshane yokuphazamiseka, ixesha elifanelekileyo liza kudlula ukuba uqale uzive ungcono.
11 - Khumbuza Izinto ezidlulileyo
Ngaba uye wahamba nezinye iziqwenga zokudakumba? Cinga emva kwamanyathelo owathathayo anokunceda ngoko-kwaye uyaphinda. Okubaluleke kakhulu, zikhumbuze ukuba iimvakalelo ezibuhlungu zagqitywa.
12 - Unyango lwe-Electroconvulsive Therapy kunye neTranscranial Magnetic Stimulation
Ukuba usengozini yokuzilimaza ngokwakho, awuzange uphendule kakuhle kwi-antidepressants, okanye kukho izizathu zonyango ukuba kutheni i-anti-depressants isingcamango esihle kuwe, ugqirha wakho unokukhetha ukunika unyango lwe-electroconvulsive (ECT). I-ECT, equka ukufaka umtshini wombane kwi-scalp ukuze kuqhube ukuthunjwa, kusebenze ngokukhawuleza kwaye kuza kunceda malunga neepesenti ezingama-80 zezigulane. Nangona le nkqubo ingaba nemiphumo engathandekiyo, njengokwenza ukulahleka kwememori, inokuba yinto enhle kuwe ukuba kufuneka uzive ungcono ngokukhawuleza.
Ukukhushulwa kwe-Transcranial magnetic kuquka ukuvuselela indawo ethile yengqondo ngeemitshini zamagnetic kodwa ingenasiphako encinane kune-ECT kwaye ineziphumo ezincinci. Njenga-ECT, ijoliswe kubantu ngabanye abangazange baphendule kakuhle kwi-anti-depressants.
Kwisifundo ngokuthelekisa unyango olusebenzayo kunye ne-neurostar TMS yesipilisi yonyango olwenziwe ngonyango, kuye kwafunyanwa ukuba abantu abafumana i-TMS babenokuphucula kakhulu kwiimpawu zabo zokudandatheka. Kwaye kwelinye uphando, apho zonke izigulane zifumana unyango lwe-TMS, malunga nesiqingatha sezigulane ziphumelele ukuphuculwa okukhulu kwiimpawu zabo emva kweeveki ezintandathu zonyango, ngelixa esinye sesithathu siphumelele ngokupheleleyo.
Nangona enye yesithathu ingabonakala ngathi iyinani elisezantsi, gcinani engqondweni ukuba izigulane ezifunyenwe kule zifundo zazingabantu abaye babonwa njengabaphenduli kwi-anti-depressant therapy. Ngoko ke, oku kufuneka kubhekise kwipesenti yezigulane ezingaphezulu naphaya kwalabo abasele baphendule kwi-anti-depressants, abanokuthi bangayekanga ngaphambi kokuba bafikelele, bafumane ukuxolelwa ngokupheleleyo kweempawu.
I-13 - I- Vagus Nerve Stimulation
I-VAGus stimulation stimulus (VNS), edlalwa ngamanye amaxesha ngokuthi "i-pacemaker yengqondo," yinkqubo engenayo ininzi ngaphezu kwe-ECT okanye i-TMS - i-generator ye-pulse kufuneka iqhutywe ngokugqithiselwa phantsi kwesikhumba sesifuba.
Ngokomnye uphando, umntu oyedwa kwaba-3 abafumana unyango ubuncinane bonyaka bafumana uphuculo olubalulekileyo ekudakaleni kwabo. Bonke abathathi-nxaxheba kwisifundo babecatshangelwa ukuba bayanyangela kwezinye iindlela.
Imithombo:
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