Usizi Lwenhliziyo Yini? Izimpawu, Izimbangela, & Ukwelashwa

Usizi lwenhliziyo lulodlula nje ukuba nomuzwa wokudabuka noma ukudlula esikhathini esinzima. Kungumqondo wezokwelapha wangempela othonya indlela ocabanga, ozizwa ngayo, nokuthi ubhekana kanjani nemisebenzi yansuku zonke. Uma le miqondo ihlala izinsuku noma izinyanga futhi iphazamise ukuphila kwakho, ungase ube ubhekene nalokho odokotela abakubiza ngokuthi isifo sokuhlupheka okukhulu.

Lesi simo siqopha izigidi zabantu emhlabeni wonke, futhi kubalulekile ukwazi ukuthi akuyona uphawu lobuthakathaka noma into ongayishiya nje ngokuzikhandla. Usizi lwenhliziyo luhilela ukushintsha kwezinto ezikhiqizwa yingqondo ezingenza ngisho nemisebenzi elula ibe nzima kakhulu.

Usizi Lwenhliziyo Yini?

Usizi lwenhliziyo yisifo sengqondo esibangela imizwa eqhubekayo yokudabuka, ukuntuleka, noma ukuphelelwa yithemba. Lithonya indlela ingqondo yakho esebenzisa ngayo imizwa futhi lingashintsha indlela ozibona ngayo nawe kanye nezwe elikuzungezile.

Cabanga ngakho njengokuba nefilitha phezu kwemicabango yakho okwenza konke kubonakale kumnyama noma kunzima kunalokho okuyikho empeleni. Lokhu akuyona nje engqondweni yakho - usizi lwenhliziyo luhilela ukushintsha kwangempela kwezinto ezikhiqizwa yingqondo ebizwa ngokuthi yi-neurotransmitters ezisiza ekulawuleni imizwa.

Lesi simo singaba kusuka kokulingene kuya kokukhulu, futhi singenzeka kanye ekuphileni kwakho noma siye siye sibuyele ngezigaba. Abanye abantu bayabhekana nakho amasonto ambalwa, kanti abanye bangase babhekane nakho izinyanga noma isikhathi eside ngaphandle kokwelashwa okufanele.

Ziyini Izimpawu Zokudabuka?

Izimpawu zokudabuka zingazizwa ngendlela ehlukile kubantu bonke, kepha kunezibonakaliso ezivamile abachwepheshe bezempilo yengqondo abazibheka. Ungase uqaphele ukushintsha endleleni ozizwa ngayo ngokomzwelo, indlela umzimba wakho ozizwa ngayo ngokomzimba, nendlela ocabanga ngayo ngezinto.

Izimpawu zomzwelo nengqondo ongazihlangabezana nazo zihlanganisa:

• Ukuhlala udumazile, ungenamzwelo, noma uzizwa "uphansi" unyaka lonke usuku
• Ukulahlekelwa umdla noma injabulo emisebenzini owayuyithanda
• Ukuzizwa ungenamsebenzi, unecala, noma uzibeka icala
• Ubunzima bokuhlala ugxile, ukukhumbula, noma ukwenza izinqumo
• Imicabango yokufa noma ukuzibulala
• Ukuzizwa ulahlekile ngekusasa
• Ukukhathazeka noma ukungakhululeki okwandayo

Umkhabo wakho ungabonisa nezimpawu zokuthi kukhona okungalungile. Lezi zimpawu zokomzimba zingaba yangempela futhi zibe nzima njengezimpawu zengqondo.

Izimpawu zokomzimba ezivamile zihlanganisa:

• Ukushintsha kwemizamo yokulala - noma ukulala kakhulu noma ukuba nobunzima bokuwela ebuthongweni
• Ukushintsha okukhulu ekudleni noma isisindo
• Ukukhathala noma ukulahlekelwa amandla, ngisho nasemuva kokupumula
• Ubuhlungu obungachazwanga, ubuhlungu, noma izikhathi zikhanda
• Ukuhamba noma ukukhuluma kancane kunokujwayelekile
• Izinkinga zokugaya ukudla ezingaphenduli ekwelapheni

Kubalulekile ukuqaphela ukuthi ukucindezeleka ngezinye izikhathi kungabonakala ngezindlela ezingabonakali. Abanye abantu baba "nokuhleka kodwa bekhungathekile," lapho babonakala behleli kahle ngaphandle kodwa behlupheka ngaphakathi. Abanye bangaba nezimo zesizini noma babe nokuqina kanye nokukhathazeka.

Imiphi Imikhakha Yokucindezeleka?

Ukucindezeleka akuyona isimo esifanayo kubo bonke. Ochwepheshe bezempilo yengqondo baqaphela izinhlobo eziningana ezahlukene, ngayinye inezici zayo nezindlela zokwelapha.

I-Major depressive disorder yilona uhlobo oluvamile. Kuhilela ukubhekana nezimpawu ezinhlanu noma ngaphezulu zokucindezeleka okungenani amasonto amabili, futhi lezi zimpawu zithinta impilo yakho yansuku zonke kakhulu.

I-Persistent depressive disorder, ebizwa nangokuthi i-dysthymia, iyifomu elithambile kodwa elide. Ungaba nezimpawu iminyaka emibili noma ngaphezulu, kodwa zingase zingabi nzima njengokucindezeleka okukhulu.

Ukucindezeleka okubangelwa yizikhathi zonyaka kwenzeka ngezikhathi ezithile zonyaka, ngokuvamile ekuwa nasebusika lapho kukhona ukukhanya kwelanga okuncane. Isimo sakho sengqondo sivame ukuthuthuka uma izikhathi zonyaka zishintsha.

Abanye abantu baye baba nokuwohloka komqondo okuhlobene nezehlakalo ezinkulu zokuphila. Ukucindezeleka ngemuva kokubeletha kungaqala ngemuva kokubeletha, kuyilapho ukucindezeleka okuthile kungaqala ngemuva kokulahlekelwa umsebenzi, ukuphela kobuhlobo, noma ukubhekana nezinye izinto ezikhathazayo ezinkulu.

Kukhona nezinye izinhlobo ezingavamile njengokuhlupheka okuhlangene, okuhilela izikhathi zokucindezeleka ezishintshana nezikhathi zokuthanda noma isimo sengqondo esiphezulu. Ukucindezeleka okungokwengqondo kuhlanganisa ukubona izinto ezingelona iqiniso noma ukukholelwa ezintweni ezingelona iqiniso kanye nezimpawu ezivamile zokucindezeleka.

Yini ebangela ukucindezeleka?

Ukucindezeleka akunabangela olulodwa - ngokuvamile kuvela ngenxa yokuthi izinto eziningi zisebenza ndawonye. Cabanga ngakho njengomoya omkhulu lapho izinto eziningi zihlangana khona ukwenza isimo.

Ikhemikhali yengqondo yakho idlala indima ebalulekile ekucindezelekweni. I-neurotransmitters efana ne-serotonin, i-dopamine, ne-norepinephrine zisiza ekulawuleni isimo sengqondo, futhi uma lezi zingalingani, ukucindezeleka kungaqala.

I-genetics ingakwenza ube sengozini enkulu yokucindezeleka. Uma amalungu omndeni oseduze ehlangane nokucindezeleka, ungase ube sengozini enkulu, yize ukuba nomlando womndeni kungakuqinisekisi ukuthi uzophumelela isimo.

Izihloko zokuphila nokulimala kungabangela ukucindezeleka kwabanye abantu. Lokhu kungafaka ukuxhashazwa kwabantwana, ukulahlekelwa umuntu omthandayo, izinkinga zobuhlobo, ukucindezeleka kwezezimali, noma izinguquko ezinkulu zokuphila.

Ezinye izimo zezokwelapha zingase futhi zifake isandla ekucindezelekweni. Izifo ezingephili njengoshukela, isifo senhliziyo, noma izifo ze-thyroid zingathinta isimo sakho sengqondo. Amanye amaphilisi, kuhlanganise amanye amaphilisi egazi nokunciphisa ukucindezeleka, angase futhi andise ingozi yokucindezeleka.

Indawo yakho kanye nezinto zokuphila ziyabaluleka. Ukungabi nabantu, ukungabi nokukhanya kwelanga, ukusebenzisa kabi izidakamizwa, noma ukucindezeleka okuqhubekayo konke kungadlala indima ekwenzeni ukucindezeleka.

Kwezinye izimo, ukucindezeleka kubonakala kungaphandle kwanoma yisiphi isizathu esicacile. Lokhu kungase kuzwakale kuyinselele, kodwa kubalulekile ukukhumbula ukuthi ngezinye izikhathi ukuguquka kwe-kemistri yengqondo kwenzeka ngokwalo, futhi akuyona iphutha lakho.

Nini Okufanele Ubheke Udokotela Ngenxa Yokucindezeleka?

Kufanele ucabangele ukuxhumana nodokotela uma izimpawu zokucindezeleka zihlala isikhathi esingaphezu kwamasonto amabili noma uma zikuphazamisa ekuphileni kwakho kwansuku zonke. Akukho sidingo sokuhlupheka uwedwa noma ulinde izinto zibe zimbi.

Funani usizo lwezokwelapha ngokushesha uma unomcabango wokuzibulala noma ukuzilimaza. Lena yiphuthuma lokwelapha, futhi usizo luyatholakala amahora angama-24 ngosuku, izinsuku ezi-7 ngesonto ngezikhungo zokusiza ezikhathini eziphuthumayo noma izinsizakalo eziphuthumayo.

Kubuye kube yisikhathi sokubona udokotela uma ukucindezeleka kuchaphazela umsebenzi wakho, ubuhlobo bakho, noma ikhono lakho lokunakekela wena. Mhlawumbe ubizela umsebenzi uthi ugula njalo, ugwema abangane nomndeni, noma ulahla ukunakekela kwakho okuyisisekelo.

Ungalindi uma usebenzisa utshwala noma izidakamizwa ukuze ubhekane nomuzwa wakho. Ukusetshenziswa kwezidakamizwa kungenza ukucindezeleka kube kubi futhi kudale izinkinga ezengeziwe zezempilo.

Khumbula ukuthi ukufuna usizo kuyisibonakaliso sobukhulu, hhayi ubuthakathaka. Ukucindezeleka kuyisimo sezempilo esingaphatheka, futhi ngokushesha nje lapho uthola khona ukwesekwa, ngokushesha nje lapho ungaqala ukuzizwa kangcono.

Yiziphi Izici Ezingozi Zokucindezeleka?

Izici eziningi zingandisa amathuba akho okukhula kokucindezeleka, yize ukuba nezici ezingozi akusho ukuthi uzobhekana ngokuqinisekile nesimo. Ukuqonda lokhu kungakusiza ubone ukuthi nini ungadinga ukwesekwa okwengeziwe.

Umbhalo womuntu siqu nomndeni wakho udala ezinye zezici ezingozi ezinamandla kakhulu. Uma uke waba nokucindezeleka ngaphambili, kungenzeka ukuthi uzophinde ube nakho. Ukuba nezihlobo eziseduze ezinokucindezeleka, isifo se-bipolar, noma ezinye izimo zempilo yengqondo futhi kukwandisa ingozi yakho.

Izimo zokuphila kanye nezinguquko ezinkulu zingakwenza ube buthakathaka kakhulu:

• Ukuhlupheka ngenxa yokulimalala, ukuxhashazwa, noma ukunakekelwa okungafanele
• Ukuhlangana nezinguquko ezinkulu ekuphileni njengokuqeda umshado, ukulahlekelwa umsebenzi, noma ukuthuthela kwenye indawo
• Ukubhekana noxinzelelo oluqhubekayo noma izimo ezinzima eziqhubekayo
• Ukubhekana nezinkinga zezezimali noma ubumpofu
• Ukuba nokusekelwa komphakathi okulinganiselwe noma ukuzizwa uwedwa
• Ukuhlupheka ngenxa yokuhlukumezeka noma ukwenqatshwa komphakathi

Izici ezithile zedemografikhi nazo zidlalela indima. Abafazi banethuba elingaphezulu kabili kunamadoda lokuhlupheka ngenxa yokucindezeleka, mhlawumbe ngenxa yokuhluka kwehomoni, ukucindezelwa komphakathi, kanye nezinga eliphezulu lokuvezwa ekulimaleni.

Ubudala buqakathekile futhi - ukucindezeleka kungaqala kunoma yiliphi isikhathi, kodwa kuvame ukuqala ngesikhathi seminyaka yobusha noma ekuqaleni kokukhula. Abadala babhekene nezingozi ezikhethekile njengobunzima bezempilo, ukulahlekelwa abathandekayo, nokuzihlukanisa komphakathi.

Izici ezihlobene nempilo eziyingozi zihlanganisa ukuba nezimo zezempilo ezingapheli, ukuthatha imithi ethile, noma ukuhlangana nokuhluka kwehomoni ngesikhathi sokukhulelwa, ukuphela kwesikhathi, noma izifo ze-thyroid.

Ukuba nalezi zici eziyingozi akusho ukuthi ukucindezeleka kuyaphoqeleka. Abantu abaningi abanazo izici eziningi eziyingozi abazange baqale ukucindezeleka, kanti abanye abanazo izici ezimbalwa eziyingozi bayaluhlupheka.

Ziyini Izingozi Ezingase Zibe Khona Zokucindezeleka?

Ukucindezeleka okungaphathwe kungabangela izingozi ezinkulu ezithinta yonke ingxenye yokuphila kwakho. Izindaba ezinhle ukuthi ngokwelashwa okufanele, iningi lalezi zingozi lingathintelwa noma lilungiswe.

Ukucindezeleka kungathinta kakhulu impilo yakho yomzimba ngokuhamba kwesikhathi. Kuhlotshaniswa nengozi eyenyuka yesifo senhliziyo, isifo sikashukela, nokushaya.

Isimo sivame ukuthinta ubuhlobo bakho noxhumano lomphakathi. Ungase uhoxe emindenini nasebangani, ube nobunzima bokuqhuba ubuhlobo bomzwelo, noma uhlupheke ngemithwalo yemfanelo yokukhulisa izingane.

Ukusebenza nemisebenzi yemfundo ngokuvamile kuhlupheka phakathi nokucindezeleka. Ungase ube nezinkinga zokuhlala ugxile, uphuthelwe izikhathi zokuphothula, ubize ugula njalo, noma ulahlekelwe isithakazelo ekuthuthukiseni umsebenzi.

Abanye abantu bathuthukisa izinkinga zokusebenzisa izidakamizwa njengoba bezama ukubhekana nezimpawu zokucindezeleka. Ukusebenzisa utshwala noma izidakamizwa kungase kunikeze impumuzo yesikhashana kodwa ekugcineni kwenza ukucindezeleka kube kubi kakhulu futhi kudale ingozi enkulu yempilo.

Ezimweni ezinzima, ukucindezeleka kungabangela ukuzilimaza noma imicabango yokuzibulala nokuziphatha. Kungakho kubaluleke kakhulu ukuthola usizo lochwepheshe - lezi zinkinga zingathintelwa ngokwelashwa okufanele.

Ukucindezeleka kungabuye kubangele ukuba zimbi izimo zempilo ezikhona. Uma une-diabetes, isifo senhliziyo, noma ezinye izifo eziningi, ukucindezeleka kungazenza kube nzima ukuziphatha futhi kungase kucolise ukuphulukiswa kwakho ngezinqubo zezokwelapha.

Into ebaluleke kunazo zonke okumele uyikhumbule ukuthi lezi zinkinga azikho ngokuzenzakalelayo. Ukungenelela kwangaphambi kwesikhathi nokuphathwa okuqhubekayo kungavimbela izinkinga eziningi futhi kukusize ugcine impilo enempilo, enezithelo.

Ukuvimbela Ukucindezeleka Kungenzeka Kanjani?

Nakuba ungakwazi ukugwema ukucindezeleka ngokuphelele, kunezinyathelo eziningi ongazithatha ukuze unciphise ingozi yakho futhi wakhe ukumelana nezimo ezizayo. Cabanga ngalokhu njengotshalomali ku-akhawunti yakho yasebhange yempilo yengqondo.

Ukukwakha ubuhlobo obuqinile bezenhlalo ingenye yezinto ezivikelayo kakhulu ekuvikeleni ekucindezelekeni. Gcina ubuhlobo nabantu bakubo nabangane, joyina amaqembu omphakathi, noma uzinikele ezizathwini ozikhathalelayo.

Ukukhathalela impilo yakho yomzimba kuweseka nempilo yakho yengqondo. Ukuzivocavoca njalo, ngisho nokuhamba imizuzu engama-20, kungase kube nemiphumela efanayo njengalokho kwemithi ekucindezelekeni okuncane. Hlose ukulala ngezikhathi ezifanayo nokudla ukudla okunomsoco.

Ukufunda ukuphatha ukucindezeleka ngokuphumelelayo kungakuvimbela ekukubhubhiseni. Lokhu kungase kuhlanganise ukuqeqeshwa kwezindlela zokuphumula, ukubekela imingcele emsebenzini, noma ukufunda ukuphika izibopho ezikukhipha amandla.

Ukuthuthukisa amasu okubhekana nezinkinga eziphilile ngaphambi kokuba uwadide, kufana nokuthi unethuluzi elikulungele. Lokhu kungafaka ukubhala iphephabhuku, ukucamngca, imisebenzi yobuciko, noma ukukhuluma nabangane obathembayo lapho kuvela izinkinga.

Uma uke waba nodweshuseliso ngaphambili, ukuhlala uxhumene nomhlinzeki wakho wezempilo yengqondo ngisho noma uzizwa kahle kungasiza ekutholeni izimpawu zokuqala zoxwayiso. Abanye abantu bayazuza ekwelapheni kokugcina ukuvimbela ukubuyela kwesifo.

Ukulinganisela utshwala nokugwema izidakamizwa ezingemthetho kuvikela ikhemikhali yengqondo yakho futhi kuvimbela izinto ezingekho emthethweni ekuhlanganiseni nokulungiswa kwakho.

Khumbula ukuthi ukuvimbela akusona ukuthi ube ophelele noma ungazizwa udabukile. Kukhona ukwakha isisekelo esiqinile esikusiza ukuba ubhekane nezivunguvungu zobomi ezingaphepheki.

Udweshuseliso Lubonakala Kanjani?

Ukuxilongwa kodweshuseliso kuhilela ukuhlolwa okuphelele ngumhlinzeki wezempilo, ngokuvamile udokotela wakho oyinhloko noma ochwepheshe wezempilo yengqondo. Ayikho izivivinyo zegazi noma ukuskena okukodwa okungaxilonga udweshuseliso - kusekelwe ezimpawu zakho nakwezinto ozibhekana nazo.

Udokotela wakho uzoqala ngokubuza imibuzo eningiliziwe mayelana nendlela ozizwe ngayo, ukuthi izimpawu zaqala nini, nokuthi zithinta kanjani impilo yakho yansuku zonke. Yiba eqotho ngezinto ozibhekana nazo, ngisho noma zizizwa zihlupha noma kunzima ukukhuluma ngazo.

Bazosebenzisa imibuzo noma amathuluzi okuhlola okuqondene ukuhlola ubukhulu bezimpawu zakho. Lezi zingase zibuze ngesimo sakho sengqondo, amazinga amandla, izindlela zokulala, nemibono yakho ngekusasa.

Ukuhlolwa komzimba nezivivinyo zegazi kungenziwa ukuze kuqale izimo zezokwelapha ezingafana nezimpawu zedweshuseliso. Izinkinga zesithayirodi, ukushoda kwevithamini, noma ezinye izinkinga zezempilo ngezinye izikhathi zingabangela imizwa efanayo.

Udokotela wakho uzobuza futhi ngembali yakho yezokwelapha, imithi oyithathayo, nanoma yimuphi umlando womndeni wezimo zempilo yengqondo. Bazofuna ukwazi ngezinguquko zakamuva zokuphila noma izehlakalo ezibuhlungu.

Inkqubo yokuxilonga ingathatha isikhathi esisodwa noma izikhathi eziningi zokubonisana. Ochwepheshe bezempilo yengqondo basebenzisa izindinganiso ezithile ezivela ku-Diagnostic and Statistical Manual of Mental Disorders ukuqinisekisa ukuthi ukuxilonga kulungile.

Ungakhathazeki uma inqubo izwakala iyisigxina - lokhu kuhlolwa okucophelelayo kusiza ukuqinisekisa ukuthi uthola ukwelashwa okulungile. Umhlinzeki wakho wezinsizakalo zezempilo ufuna ukuqonda isimo sakho esiyingqayizivele ukuze anikeze ukunakekelwa okuhle kakhulu.

Iyini Ukwelashwa Kwengcindezi?

Usizi luphatheka kakhulu, futhi abantu abaningi babona intuthuko enkulu ngendlela efanele. Ukwelashwa kuvame ukubandakanya ukusetshenziswa kwezindlela ezihlukahlukene ezilungiselelwe izidingo zakho nezifiso zakho.

I-Psychotherapy, ebizwa nangokuthi i-talk therapy, ivame ukuba yindlela yokuqala yokwelapha ukucindezeleka okulinganiselwe kuya kokuphakathi. I-Cognitive behavioral therapy ikusisiza ukuba sibone futhi sishintshe izindlela zokucabanga ezimbi, kuyilapho i-interpersonal therapy igxile ekuthuthukiseni ubudlelwano nokuxhumana.

Imithi yokulwa nokucindezeleka ingasebenza kakhulu, ikakhulukazi ekucindezelekeni okuphakathi nendawo kuya kokukhulu. Izinhlobo ezivamile zihlanganisa i-SSRIs, i-SNRIs, nezinye izigaba ezisebenza ngokulungisa ikhemikhali yengqondo. Kungathatha amasonto ambalwa ukuze uzizwe imiphumela egcwele.

Udokotela wakho angase akukhuthaze ukuba uhlanganise ukwelashwa nemithi, njengoba lo mhlangano uvamise ukuba nemiphumela emihle kunezelapho ngalinye.

Ngokuqondene nokucindezeleka okukhulu okungaphenduli ezinye izindlela zokwelapha, kunezindlela ezengeziwe. I-Electroconvulsive therapy (ECT) ingase izwakale iyesabekayo, kodwa iphephile futhi isebenza kakhulu ezimweni ezithile. Izindlela ezintsha njenge-transcranial magnetic stimulation (TMS) nazo zibonisa imiphumela ethembisayo.

Ukushintsha indlela yokuphila kudlala indima ebalulekile yokusekela ekwelapheni. Ukuzivocavoca njalo, ukudla okunempilo, imikhuba emihle yokulala, nokuphatha ukucindezeleka kungathuthukisa kakhulu ukusebenza kwezinye izindlela zokwelapha.

Abanye abantu bayazuza ngezindlela ezikhuthazayo ezinjengokuzindla ngokunokuthula, i-yoga, noma i-acupuncture kanye nokwelashwa okuvamile. Hlala uxoxa ngalezi zinto nodokotela wakho.

Ukwelashwa akunamugqa oluqondile - kungase kudingeke ukulungiswa phakathi nendawo. Bekezela nenqubo bese uxhumana ngokukhululekile neqembu lakho lokunakekelwa kwezempilo ngalokho okusebenza nalokho okungasebenzi.

Ukuthatha Kanjani Ukwelashwa Ekhaya Ngesikhathi Sokucindezeleka?

Nakuba ukwelashwa kochwepheshe kubalulekile, kunezinto eziningi ongenza ekhaya ukuze usekele ukuphulukiswa kwakho futhi ulawule izimpawu zokucindezeleka usuku nosuku. Lezi zindlela zisebenza kangcono kanye, hhayi esikhundleni, sokukhathalelwa kochwepheshe.

Ukwenza uhlelo lwansuku zonke kungakwazi ukunikeza isimo lapho konke kuzwakala kuyinhlupheko. Qala kancane - mhlawumbe nje ukubeka isikhathi sokuvuka njalo noma uhlele umsebenzi onenjongo eyodwa nsuku zonke.

Ukuzivocavoca komzimba ingenye yamathuluzi anamandla kakhulu anawo. Awudingi ukuzivocavoca okukhulu - ngisho nokuhamba imizuzu eyi-10 eduze kwendawo okuyo kungakwazi ukuphakamisa isimo sakho sengqondo namanqanaba amandla.

Gxila ekunakekelweni kwakho siqu okuyisisekelo lapho konke okunye kuzwakala kukhulu kakhulu. Lokhu kusho ukudla ukudla njalo, ukugeza, nokuzigqoka, ngisho noma ungazizwa njalo.

Hlala uxhumene nabantu abasekelayo, ngisho noma ukuhlukana kuzwakala kulula. Thumela umyalezo kwingane, shayela umuntu wasekhaya, noma uhlale esitolo sekhofi eduze kwabanye uma ukuxhumana ubuso nobuso kuzwakala kunzima kakhulu.

Limita utshwala futhi ugweme izidakamizwa, njengoba lokhu kungenza izimpawu zokucindezeleka zibe zimbi futhi kuphazamise ukwelashwa. Uma uhlupheka nokusetshenziswa kwezidakamizwa, tshela udokotela wakho.

Zama ukulala kahle ngokuya ekulolweni nokuphakama ngezikhathi ezihambelanayo. Gwema izikrini ngaphambi kokulala futhi wenze uhlelo olukhululekile lokuya ekulolweni.

Hlanganisa imicabango emibi uma uyibona. Zibuze ukuthi kukhona ubufakazi balemicabango noma ngabe kungenzeka kube khona indlela engcono yokubheka isimo.

Khumbula ukuthi ukwelapheka akuyona into eqondile - uzobe unezinsuku ezinhle nezinzima. Bekezela futhi ube nomusa kuwe ngesikhathi senqubo.

Kufanele Uzilungiselele Kanjani Ukuya Kudoctor?

Ukulungiselela i-aphoyintimenti yakho kungakusiza ukuthi uthole okuningi ngesikhathi sakho nomhlinzeki wakho wezinsizakalo zezempilo. Ukuzilungiselela kancane kungenza ingxoxo ibe yingqayizivele futhi kuqinisekise ukuthi awulibali imininingwane ebalulekile.

Bhala phansi izimpawu zakho ngaphambi kwe-aphoyintimenti, kufaka phakathi ukuthi zaqala nini nokuthi zikuthinta kanjani impilo yakho yansuku zonke. Faka izimpawu zobuhlungu nezingokomzwelo, njengoba zonke ziyabalulekile.

Yenza uhlu lwawo wonke amayeza kanye nezinhlanganisela ozithathayo, kufaka phakathi imithamo. Amanye amayeza angathinta isimo sengqondo, ngakho-ke lolu lwazi lubalulekile ngodokotela wakho.

Cabanga ngomlando wezempilo yengqondo yomndeni wakho. Uma abantu bomndeni bebenesifo sokuqina, ukukhathazeka, noma ezinye izimo zempilo yengqondo, tshela udokotela wakho.

Lungela ukuxoxa ngezinguquko zakamuva ekuphileni noma izehlakalo ezibuhlungu. Ngisho nezinqubo ezinhle njengomsebenzi omusha noma ukuthuthela kwelinye indawo ngezinye izikhathi zingase zibangele ukucindezeleka.

Bhala phansi imibuzo ofuna ukuyibuza. Lokhu kungafaka imibuzo mayelana nezinketho zokwelapha, imiphumela emibi, noma isikhathi esingakanani sokuphulukisa.

Cabanga ukuthi ulethe umngani noma ilungu lomndeni omethembayo ukuze likusekele, ikakhulukazi uma uzizwa ukhulu noma unezinkinga zokuhlala ugxile.

Lungela ukuba othembekile ngezindaba ezinzima njengokusebenzisa izidakamizwa, imicabango yokuzibulala, noma izinkinga zobuhlobo. Udokotela wakho udinga ulwazi oluphelele ukuze akusize ngokuphumelelayo.

Ungakhathazeki ngokuba nezimpendulo zonke noma ngokuchaza konke ngokuphelele. Umhlinzeki wakho wezinsizakalo zezempilo uqeqeshwe ukuthi akusize ukuqondisa ingxoxo nokubuza imibuzo efanele.

Iyini Iphuzu Eliyinhloko Mayelana Nokucindezeleka?

Okubaluleke kakhulu ukuqonda ngokucindezeleka ukuthi kuyisimo sezempilo sangempela esingaphathwa—hhayi iphutha lobuntu noma into okufanele ukwazi ukuyibhekana nayo wedwa. Izigidi zabantu zibhekana nokucindezeleka, futhi kukhona ukwelashwa okuphumelelayo okutholakala.

Ukucindezeleka kungathinta noma ubani, kungakhathaliseki ukuthi uneminyaka emingaki, isizinda sakho, noma izimo zokuphila. Akukhona ngokuqina noma ukungazami ngokwanele ukuzizwa kangcono. Lesi simo sihilela ukushintsha kwangempela ekukhiqizweni kwamakhemikhali ebuchosheni okudinga ukwelashwa okufanele.

Ukuphulukiswa kungenzeka, yize kudinga isikhathi nokubekezela. Abantu abaningi abanokucindezeleka bayathuthuka kakhulu ngokwelashwa okufanele, kungaba yilokho ukwelashwa, imithi, ukushintsha kwendlela yokuphila, noma ukuxuba kwezindlela.

Awudingi ukuhlupheka uthule. Ukufuna usizo kuyisibonakaliso sobukhulu futhi yisinyathelo sokuqala sokuzizwa kangcono. Abahlinzeki bezempilo, ochwepheshe bokwelapha, namaqembu asekelayo bonke bayatholakala ukukusiza ngalesi sikhathi esinzima.

Uma usekela umuntu onokucindezeleka, khumbula ukuthi ukuzekazelela kwakho nokuqonda kungenza umehluko wangempela. Bakhuthaze ukuba bafune usizo lochwepheshe futhi baqhubeke beyingxenye yokusekela.

Imibuzo Evame Ukubuzwa Ngokucindezeleka

Ingabe ukucindezeleka kungaphela ngokwalo ngaphandle kokwelashwa?

Ngenkathi ezinye izigameko ezilula zokucindezeleka zingase zithuthuke ngaphandle kokwelashwa okusemthethweni, izimo eziningi ziyazuza kakhulu ekunakekelweni kochwepheshe. Ukucindezeleka okungaphathwanga kuvame ukuqhubeka isikhathi eside futhi kungabi kubi ngokuhamba kwesikhathi. Ngisho noma izimpawu zithuthuke okwesikhashana, ukucindezeleka kuvame ukubuyela ngaphandle kokwelashwa okufanele. Ukuthola usizo ngokushesha kungavimbela izinkinga futhi kunciphisa ingozi yezigameko zesikhathi esizayo.

Kuthatha isikhathi esingakanani ukwelashwa kokucindezeleka ukusebenza?

Isikhathi sihluka kuye ngendlela yokwelashwa kanye nezici zomuntu ngamunye. Ngokwelashwa, ungase ubone ukuthuthuka okuncane ezinyangeni ezimbalwa, nakuba izinguquko ezinkulu zivame ukuthatha izinyanga ezingu-2-3. Imithi yokulwa nokucindezeleka ngokuvamile ithatha amasonto angu-4-6 ukuze ibonise imiphumela ephelele, nakuba abanye abantu beqaphela izinguquko ngokushesha. Wonke umuntu uyaphendula ngokuhlukile, ngakho kubalulekile ukuba nesineke futhi usebenze eduze nodokotela wakho.

Ingabe ukucindezeleka kuhlukile ekuzizweni nje udabukile noma uhamba phakathi nesikhathi esinzima?

Yebo, ukucindezeleka kuhlukile kakhulu ekudumelekeni okuvamile noma ezikhathini ezinzima zesikhashana. Ukucindezeleka kuhilela izimpawu eziqhubekayo ezithatha amasonto noma izinyanga futhi kuphazamisa kakhulu ikhono lakho lokusebenza. Ngesikhathi ukudabuka kuvame ukuboshwe ezigcineni ezithile futhi kuthuthuke ngokuhamba kwesikhathi, ukucindezeleka kungaqala ngaphandle kokubangela okucacile futhi akulungi ngokwalo. Ukucindezeleka futhi kuhilela izimpawu zomzimba ezifana nokuhluka kwezindlela zokulala, ukudla, namandla angavamile ekudabukeni okuvamile.

Ingabe ukushintsha indlela yokuphila kuphela kungawelapha ukucindezeleka?

Ukushintsha indlela yokuphila njengokujima njalo, ukudla okunempilo, imikhuba emihle yokulala, nokuphatha ukucindezeleka kungaba usizo kakhulu ekucindezelekweni, ikakhulukazi ezimweni ezilula. Noma kunjalo, ukucindezeleka okuphakathi nendawo kuya kokukhulu ngokuvamile kudinga ukwelashwa kochwepheshe njengokwelashwa noma imithi. Ukushintsha indlela yokuphila kusebenza kangcono njengengxenye yeqophelo elikhulu lokwelapha kunokuba kube ukwelashwa okungazimele. Cabanga ngawo njengabadlali abasekelayo ababalulekile kunokuba kube yisixazululo esiphelele.

Ingabe ngizodinga ukuthatha imithi yokulwa nokucindezeleka phakade?

Akumele kube njalo. Isikhathi sokwelashwa ngemithi yokulwa nokucindezeleka sihluka kakhulu kubantu. Abanye bayayithatha izinyanga ezimbalwa ngesikhathi sesigameko esibuhlungu, kanti abanye bangadinga ukwelashwa isikhathi eside ukuvimbela ukubuyela kwesigameko. Udokotela wakho uzosebenza nawe ukuze unqume isikhathi esifanele ngokusekelwe ezimpahleni zakho, umlando wakho wezokwelapha, nezici eziyingozi. Abantu abaningi bayayekisa imithi ngempumelelo ngaphansi kokunakekelwa kwezokwelapha uma sebefinyelele ekuphileni okuzinzile.