Indlela Yokugxila Nge-ADHD: Umhlahlandlela Ngomusa Nezisebenzayo

Ukwelulekwa okujwayelekile kokukhiqiza akusebenzi kahle emibuyeni ye-ADHD. "Vele ugxile kakhulu" noma "enza uhlu lokwenziwayo" kucabanga ngezinga lokuzilawula langaphakathi eliphazanyiswa ngokukhethekile yi-ADHD. Izindlela ezisiza ngempela abantu abane-ADHD ukuthi bagxile zehluke; zithembela ekwakhiweni kwangaphandle, ukwakhiwa kwemvelo, nokuqonda ukuthi ubuchopho be-ADHD buphatha kanjani ugqozi nomvuzo.

Lokhu okuthunyelwe kubandakanya i-neuroscience ngemuva kwezinkinga zokugxila ze-ADHD, ukuthi imithi iyayixazulula kanjani, izindlela eziwusizo ezisekelwa ubufakazi obuqondene ne-ADHD, nemibuzo ejwayelekile ngayo nge-caffeine nokugxila ezigabeni ezahlukahlukene zempilo.

Kungani Ukugxila Kusebenza Ngendlela Ehlukile Ku-ADHD

Inkinga eyinhloko ukulawulwa kwe-dopamine. I-prefrontal cortex, ingxenye yobuchopho ebhekele ukunakwa, ukuhlela, ukulawula ukucasuka, nokugcina inkumbulo, ithembele kakhulu ku-dopamine ne-norepinephrine ukuze isebenze. Ku-ADHD, umsebenzi kulesi sifunda uphansi kunokuvamile, ikakhulukazi emikhondweni ye-dopaminergic ne-noradrenergic.

Lokhu kuchaza iphethini edida abantu abaningi: umuntu one-ADHD angasebenzisa amahora amane egxile kumdlalo wevidiyo kodwa angahlala isikhathi esingama-20 emeyili yomsebenzi. Lokho akulona ukwehluleka kokuzimisela. Kuyinkinga ye-dopamine. Imisebenzi emisha, ebalulekile, ethokozisayo, noma eyenhloso omuntu siqu idala i-dopamine eyanele ukusekela ukunakwa. Imisebenzi ejwayelekile, engabonakali, noma ephansi yokucubungula ayikwenzi lokho. Ubuchopho be-ADHD abukwazi ukugxila; abukwazi ukukhomba ukugxila lapho kudingeka khona, ikakhulukazi ezintweni ezingadali isiginali yazo yomvuzo.

Lokhu kubuye kuchaze isikhathi sokungazi ukuthi kudlula kangakanani isikhathi, ubunzima obuqashelwe kahle ekuqondeni nasekuqageleni ukudlula kwesikhathi. Ucwaningo luxhumanisa ukuqonda kwesikhathi nokubonisa kwe-dopaminergic ebuchosheni. Abantu abane-ADHD bahlala benza kabi emisebenzini yokuqagela isikhathi ngokungakhethi uma kuqhathaniswa nabalawulayo, noma kunjalo, benza kangcono emisebenzini yokucubungula isikhathi ehambisana nemizwa. Isikhathi sokungazi ukuthi kudlula kangakanani sinomthelela ekubeni sesikhathini sokugcina, izinkomba ezingabanjwanga, nokungakwazi ukuqagela ngokunembile ukuthi umsebenzi uzothatha isikhathi esingakanani.

Imithi Isiza Kanjani: Kungani Izinto Ezivusa Amadlingo Zisebenza

Enye yemibuzo ejwayelekile abantu abayibuza ukuthi kungani into evusa amadlingo ingasiza umuntu osaziphakamisa kakhulu. Impendulo ukuthi ubuchopho be-ADHD buncishiswe kakhulu ezindaweni ezibaluleke kakhulu ekulawulweni kokunakwa.

Imithi evusa amadlingo, ikakhulukazi i-methylphenidate (Ritalin, Concerta) nemithi esuselwe ku-amphetamine (Adderall, Vyvanse) ikhuphula umsebenzi we-dopamine ne-norepinephrine ku-prefrontal cortex. Ayengezi ukucubungula ngokweqile. Ayikhuphula uhlelo olungasebenzi lube lwesisekelo esisebenzayo, okwenza kube nokwenzeka ukusekela ukunakwa, ukubopha ukucasuka, nokuphatha imisebenzi yokukhipha ngempumelelo.

Ubufakazi buqine kakhulu. Imithi evusa amadlingo iyasebenza kubantu abaningi abane-ADHD abangu-70-80%, okuyenza ibe yinye yeziphathisakama eziphumelela kakhulu kwezengqondo. Kukhona nezinye izinketho ezingavusi amadlingo - i-atomoxetine (Strattera) isebenza ekuthathweni kabusha kwe-norepinephrine futhi ingathandwa abantu abangakwazi ukubekezelela izinto ezivusa amadlingo noma abanenkinga yokusebenzisa izidakamizwa. I-Guanfacine ne-clonidine zisetshenziswa, ikakhulukazi ezinganeni.

Imithi ayiyona yodwa inketho, futhi ayiyona impoqo. Kodwa idatha ibonisa ngokuqhubekayo ukuthi kulabantu abaningi abane-ADHD, yiyona ephumelela kakhulu ekuthuthukiseni ukunakwa okuhlala njalo.

Izindlela Zokugxila Ezakhelwe Ubuchopho Be-ADHD

Lena akuyona amathiphu ajwayelekile okukhiqiza. Ngamunye uhlangabezana nesici esithile sendlela i-ADHD ephazamisa ngayo ukugxila.

Ukutholwa komzimba. Ukusebenza nomunye umuntu, hhayi ngokubambisana, ukuba khona nje kwabanye. Lo mqondo waqanjwa umqeqeshi we-ADHD uLinda Anderson ngo-1996. Inhlolovo eyodwa evela kwi-ADHD Coaching Association yathola ukuthi ama-80% amaklayenti abika ukuthuthukiswa okubalulekile ekuqedeni umsebenzi lapho kusetshenziswa ukutholwa komzimba. Umshini cishe uyinhlanganisela yokufeza komphakathi (abantu benza kangcono lapho abanye bengekho), ukucushwa kwe-dopamine kusukela ekuxhumaneni komphakathi, nokuziphatha okulinganiselwe ukuze ubone omunye umuntu egxile kusiza ubuchopho bakho ukuthi buqaphele leso simo. Ukutholwa komzimba kungenziwa mathupha noma ngendlela ye-virtual.

Izibopho zesikhathi sangaphandle. Ngoba isikhathi sokungazi ukuthi kudlula kangakanani senza ukulandelela kwesikhathi kwangaphakathi kungathenjwa, abantu abane-ADHD badinga ukwenza isikhathi sibe sibonakale. Amawashi e-analog kuwo wonke amagumbi, izikhathi zokubala phansi ngesikhathi semisebenzi, ukubhalwa kwekhalenda ngezingcingo - lezi zinsiza zenze into obuchopho be-ADHD abangakwazi ukuyenza ngaphakathi. Indlela ye-Pomodoro (imaminithi engu-25 emsebenzini ogxilile oblandelwa ukuphumula kwemizuzu emi-5) isebenza kahle kubantu abaningi abane-ADHD ngoba idala isidingo esingamanga futhi ihlinzeka ngokudla okujwayelekile kwe-dopamine kusukela ekuqedeni isikhathi ngasinye. Abanye abantu bathola izikhathi ezimfushane (imaminithi engu-10-15) ziphumelela kakhulu ukuze baqale imisebenzi enengqondo.

Ukuhlukanisa umsebenzi. Imisebenzi emikhulu iqeda amandla obuchopho be-ADHD ngoba ibonakala idlula amandla futhi ayinikezi umvuzo osheshayo. Ukuhlukanisa umsebenzi ezinyathelweni ezincane eziyimpumelelo - hhayi "sebenzela umbiko" kodwa "vula idokhumenti, bhala isigaba sokuqala sokwethulwa" - kunciphisa amandla okucushwa adingekayo ukuze kuqalwe. Isinyathelo ngasinye esiqedile sinikeza umuzwa omncane wokuphumelela, osiza ukugcina isivinini.

Ukwakhiwa kwemvelo. Ubuchopho be-ADHD busabela kakhulu ezindaweni ezizungezile. Ukunciphisa ukungcola okubonakalayo, ukusebenzisa ama-headphone okuvimba umsindo, ukubeka ifoni kwenye igumbi, nokusetha indawo yokusebenza eyenzelwe ukunciphisa inani lezinto eziphazamisayo ezilwelayo ukunakwa. Lokhu akufanele kube ngokuphathwa kahle - kumayelana nokukhipha isidingo sokuzimisela ngokwakhela indawo lapho ukuphazamiseka kunzima ngokwezinto ezibonakalayo.

Ukuhlanganiswa okususelwe othandweni. Ukuhlanganisa umsebenzi ophansi wokucubungula nento ethokozisayo kancane - umculo wangemuva, i-podcast, ithuluzi lokudlalisa elithambile - kungakhuphula izinga lokucubungula lwesisekelo ukusekela ukunakwa. Lokhu kusebenza ngoba ubuchopho be-ADHD budinga izinga elincane lokufaka ukuze luhlale lunentshisekelo. Ukuthula okuphelele kungadala ukugxila kunzima kubantu abathile abane-ADHD, hhayi kube lula.

Ukudala isidingo. Ubuchopho be-ADHD busabela kakhulu ezinkondweni - kodwa kaningi kuphela ezizayo. Ukudala isidingo esingamanga ngokuhlola ukuzibophezela, izimfuno zomphakathi, noma izinkondlo ezizibekelele ezinezimiphumela zangempela (njengokutshela othile ukuthi uzothumela kuye inguqulo ngo-3pm) kungakha imikhondo efanayo yezingqondo eyenziwa izinkondlo zangempela.

Ukuphumula kokunyakaza. Imizimba emifushane yomsebenzi womzimba phakathi kwezikhathi zokugxila - ukuhamba, ukwelula, ukudlala ama-jacks - kukhulisa i-dopamine ne-norepinephrine okwesikhashana, okungathuthukisa ukunakwa eb Blockhini elilandelayo lomsebenzi. Ucwaningo ngomsebenzi womzimba ne-ADHD lubonisa ngokuqhubekayo ukuthi umsebenzi womzimba osheshayo uthuthukisa imisebenzi yokukhipha nokunakwa okuhlala njalo, ngisho nasezikhathini ezingama-single.

Ngabe I-Caffeine Isiza I-ADHD?

I-Caffeine isithuthukisi esithambile sohlelo olumaphakathi lwezinzwa esivimba izamukeli ze-adenosine futhi sikhulisa umsebenzi we-dopamine kancane. Abanye abantu abane-ADHD, ikakhulukazi labo abangathathi imithi - bathola ukuthi i-caffeine ithuthukisa ukuphaphama nokugxila kwesikhathi esifushane.

Ubufakazi buxubekile futhi imiphumela ngokuvamile incane uma iqhathaniswa nezithuthukisi ezibhalwe kadokotela. I-Caffeine ingasiza ekuthuthukiseni ukuphaphama okuncane kodwa futhi inezinhlangothi ezimbi: ikhuphula ukukhathazeka kubantu asebevele bethambekele kuyo, iphazamisa ukulala (futhi izinkinga zokulala sezithinta abantu abadala abane-ADHD abangama-70%), futhi imiphumela yayo ayinakuqinisekiswa. Akulona isisombululo semithi, kodwa kulabanye abantu, ikhofi lasekuseni libasiza ngempela ukuze baqale. Okubalulekile ukuba uqiniswe ukuthi ngabe kuyasiza yini noma kwakha nje ukuziphakamisa okubanga ukungazinzisi.

Izinselelo Zokugxila Ezinhlaka Eziphila Ngazo

Izinkinga zokugxila ze-ADHD azizinzile - ziyashintsha njengoba izidingo zempilo zishintsha. Izingane zibhekana kakhulu nokunakwa ekilasini nasekuqedeni umsebenzi wasekhaya. Abazali abasha babhekana nemisebenzi yokufunda eyandayo nobunzima bomphakathi. Abantu abadala babhekana nezingqinamba emsebenzini, ukuphathwa kwezindlu, ukuhlelwa kwezimali, nokugcinwa kobudlelwane - konke lokhu kufuna imisebenzi yokukhipha ehlala njalo.

Izindlela ezisebenza kangcono zingashintsha ngokuhamba kwesikhathi. Ingane ingasebenzisa kakhulu ukugadwa okuhlelekile ekilasini nasekuphumeni komsebenzi womzimba. Umfundi wasekolishi angathemba kakhulu ekutholweni komzimba nasezikhathini ze-Pomodoro. Umzali osebenzayo angadinga inhlanganisela yemithi, ukwakhiwa kwemvelo, nokudlulisa imisebenzi ephuma njalo.

I-ADHD ayisiwo neze iba yimbi ngokudala, kodwa izidingo ezibekwa ekuqapheliseni nasemisebenzini yokukhipha ziyanda. Ngaphandle kosizo olulungile, ukuphambana phakathi kwamandla nesidingo kuyanda, yingakho abantu abadala abaningi befuna ukwelulekwa lapho impilo ifinyelela iphuzu elibalulekile.

Inothi Esheshayo: Ngabe Izinja Zingaba Ne-ADHD?

Lokhu kuvela kokuqukethwe okuseshwa ngokwanele ukuthi kungabhekwana nakho. Izinja eziningana zibonisa amaphethini afana ne-ADHD - ukuchitha ngokungapheli, ubunzima nokuqeqeshwa, ukuziphatha okungafani nalokho okuthuthuka ngokudala. Ucwaningo olwashicilelwa ku-Translational Psychiatry lwathola ukuthi izinhlobo ezithile zibonise ukubakhona okuphezulu kokuziphatha okufana ne-ADHD futhi lezi zici zahambisana nobudala benja, uhlobo, nendawo. Noma kunjalo, i-ADHD yezilwane ayibhalwa kusetshenziswa uhlaka olufanayo ne-ADHD yabantu, futhi ucwaningo lusasezingeni eliphansi. Kuyindaba ehlangene ewusizo, kodwa kuyingxoxo ehlukile yezokwelapha.

Isiphetho

Uma ukugxila kuyinselele yansuku zonke futhi izindlela ezingenhla zibonakala sengathi zazibhalelwe impilo yakho, isinyathelo esilandelayo esinempumelelo kakhulu ukuthola ukuhlolwa okusemthethweni. Izindlela ziyasiza - ngokubalulekile - kodwa zisebenza kangcono lapho zibekwa phezu kokuxilongwa okunembayo futhi, uma kufanele, ukwelashwa okufanele. Ukuqonda indlela ubuchopho bakho obuphatha ngayo ukunakwa akuyona into yomoya. Kuyisisekelo esenza konke okunye kube ngempumelelo.

Ukugxila okungcono kuqala ngokuqonda ubuchopho bakho kuqala - thatha leli testi le-ADHD lamahhala yi-August AI futhi uthole ulwazi olwenziwe lwaba nguwe olusiza ngempela.