Usizi (Isiphazamiso Esikhulu Sokudideka Kwengqondo)

• Ukuzizwa ubuhlungu, ukukhala, ukuntengantenga noma ukuswela ithemba

• Ukuqhuma kothukuthelo, ukucasuka noma ukukhungatheka, ngisho nasezintweni ezincane

• Ukulahlekelwa umdla noma injabulo ezintweni eziningi noma zonke ezijwayelekile, njengokoqwayo, imisebenzi yokuziphumula noma imidlalo

• Ukuphazamiseka kokulala, kufaka phakathi ukungalali noma ukulala kakhulu

• Ukukhathala nokuntuleka kwamandla, ngakho ngisho nemisebenzi emincane idinga umzamo owengeziwe

• Ukunciphisa ukudla nokunciphisa isisindo noma ukwanda kokulangazelela ukudla nokukhuluphala

• Ukukhathazeka, ukukhathazeka noma ukungakhululeki

• Ukucabanga okuhamba kancane, ukukhuluma noma ukunyakaza komzimba

• Ukuzizwa ungenamsebenzi noma unecala, ukugxila ekuhlulekeni kwesikhathi esidlule noma ukuzisola

• Ukuphazamiseka ekucabangeni, ukugxila, ukwenza izinqumo nokukhumbula izinto

• Imicabango yokufa ephindaphindayo noma ephindaphindayo, imicabango yokuzibulala, ukuzama ukuzibulala noma ukuzibulala

• Izinkinga zempilo ezingachazwanga, njengoba buhlungu emhlane noma izikhathi zikhanda

• Ebantwini abasebasha, izimpawu zingafaka phakathi ubuhlungu, ukucasuka, ukuzizwa ubuhlungu kanye nokungabi namsebenzi, uthukuthelo, ukusebenza okubi noma ukungabi khona esikoleni, ukuzizwa ungaqondwa futhi unomzwelo kakhulu, ukusebenzisa izidakamizwa noma utshwala, ukudla noma ukulala kakhulu, ukuzilimaza, ukulahlekelwa umdla ezintweni ezijwayelekile, nokuqeda ukuxhumana nabantu.

• Ubunzima bokuqonda noma ukuguquka komuntu

• Ubuhlungu bomzimba noma ubuhlungu

• Ukukhathala, ukulahlekelwa ukudla, izinkinga zokulala noma ukulahlekelwa umdla ekuqwayweni - okungabangelwa yisimo sezokwelapha noma imithi

• Ukuhlale ufuna ukuhlala ekhaya, kunokuba uhambe uyohlangana nabantu noma wenze izinto ezintsha

• Ukucabanga noma ukuzizwa ngokuzibula, ikakhulukazi kubantu abadala

Uma ucabanga ukuthi ungase uzilimaze noma uzame ukuzibulala, shayela u-911 e-U.S. noma inombolo yakho yephuthumayo yendawo ngokushesha. Buye ucabange ngalezi zinketho uma unemicabango yokuzibulala:

• Shayela udokotela wakho noma ochwepheshe wezempilo yengqondo.
• Xhumana ne-hotline yokuzibulala.
• E-U.S., shayela noma thumela umyalezo ku-988 ukuze ufike ku-988 Suicide & Crisis Lifeline, available amahora angama-24 ngosuku, izinsuku eziyisikhombisa ngesonto. Noma sebenzisa i-Lifeline Chat. Izinsizakalo zikhululekile futhi ziyimfihlo.
• I-Suicide & Crisis Lifeline e-U.S. inenombolo yocingo lolwimi lwesiSpanishi ku-1-888-628-9454 (khululekile).
• Xhumana nomngani oseduze noma othandekayo.
• Xhumana nomfundisi, umholi ongokomoya noma omunye umuntu ebandleni lakho lokholo.
• E-U.S., shayela noma thumela umyalezo ku-988 ukuze ufike ku-988 Suicide & Crisis Lifeline, available amahora angama-24 ngosuku, izinsuku eziyisikhombisa ngesonto. Noma sebenzisa i-Lifeline Chat. Izinsizakalo zikhululekile futhi ziyimfihlo.
• I-Suicide & Crisis Lifeline e-U.S. inenombolo yocingo lolwimi lwesiSpanishi ku-1-888-628-9454 (khululekile). Uma unomuntu omthandayo osengozini yokuzibulala noma owenzile ukuzama ukuzibulala, qiniseka ukuthi othile uhlala nomuntu lowo. Shayela u-911 noma inombolo yakho yephuthumayo yendawo ngokushesha. Noma, uma ucabanga ukuthi ungakwenza ngokuphepha, yisa lowo muntu ekamelweni elijwayelekile lesibhedlela esiseduze.

• Izimfanelo ezithile zobuntu, njengokuzidelela okuphansi nokuba nexeshana, ukuzikhalimela noma ukuba nomoya ophelile
• Ukuba ngumfana, intombazane, umfana noma intombazane eguqukayo, noma ukuba nokungafani ekuthuthukiseni amalungu esini angabonakali ngokucacile njengabesilisa noma abesifazane (intersex) esimweni esingekho nalusizo
• Umlando wezinye izifo zengqondo, njengokuhlupheka ukukhathazeka, ukuphazamiseka kokudla noma i-post-traumatic stress disorder
• Ukusebenzisa kabi utshwala noma izidakamizwa ezikhungathekisayo
• Ukugula okukhulu noma okungapheli, kufaka phakathi umdlavuza, isifo sobuchopho, ubuhlungu obungapheli noma isifo senhliziyo

• Ukukhuluphalisa noma ukukhuluphala, okungabangela izifo zenhliziyo noshukela
• Ubuhlungu noma ukugula komzimba
• Ukusebenzisa kabi utshwala noma izidakamizwa
• Ukukhathazeka, isifo sokuhlazeka noma i-phobia yomphakathi
• Ukungqubuzana komndeni, ubunzima bobuhlobo, nezinkinga zomsebenzi noma zesikole
• Ukuzihlukanisa komphakathi
• Imizwa yokuzibulala, ukuzama ukuzibulala noma ukuzibulala
• Ukuziphatha okubi komzimba, njengokuziqeda
• Ukufa kwangaphambi kwesikhathi okuvela ezimweni zezokwelapha

• Thatha izinyathelo zokulawula ukucindezeleka, ukwandisa ukuqina kwakho nokukhulisa ukuzethemba kwakho.
• Xhumana nomndeni nabangane, ikakhulukazi ezikhathini zezinkinga, ukukusiza ukuba ubhekane nezimo ezinzima.
• Cabanga ukuthola ukwelashwa kokugcinwa isikhathi eside ukusiza ukuvimbela ukubuyela kwemiphumela.

• Izivivinyo zelebhu. Ngokwesibonelo, udokotela wakho angenza uvivinyo lwegazi oluthiwa yi-complete blood count noma avivinye i-thyroid yakho ukuqinisekisa ukuthi isebenza kahle.
• Ukubhekisiswa kwengqondo. Ochwepheshe bakho bezempilo yengqondo bayabuza ngezimpawu zakho, imicabango, imizwa kanye nezindlela zakho zokuziphatha. Ungase ucelwe ukuba ugcwalise ifomu lokuphendula lemibuzo.
• Ukuphazamiseka kwe-Cyclothymic. Ukuphazamiseka kwe-Cyclothymic (sy-kloe-THIE-mik) kuhilela ukuphakama nokwehla okuthambile kunalokho kokuphazamiseka kwe-bipolar.

• Abaphambukeli be-serotonin-norepinephrine (SNRIs). Izibonelo ze-SNRIs zihlanganisa i-duloxetine (Cymbalta), i-venlafaxine (Effexor XR), i-desvenlafaxine (Pristiq, Khedezla) ne-levomilnacipran (Fetzima).
• Abaphambukeli be-monoamine oxidase (MAOIs). I-MAOIs — njenge-tranylcypromine (Parnate), i-phenelzine (Nardil) ne-isocarboxazid (Marplan) — ingase ilotshwe, ngokuvamile uma amanye amayeza angasebenzi, ngoba ingaba nemiphumela emibi emibi. Ukusebenzisa i-MAOIs kudinga ukudla okunqunyiwe ngenxa yokusebenzisana okungozi (noma okubulalayo) nokudla — njenge-cheese ethile, ama-pickles newayini — namanye amayeza kanye nezithasiselo zemifino. I-Selegiline (Emsam), i-MAOI entsha enamathela ezikinini njengephetshi, ingase ibe nemiphumela emibi emincane kunamanye ama-MAOIs. Lawa maphilisi awanakuxutshwa ne-SSRIs.
• Lungisa ekuhluphekeni noma kunzima okwamanje
• Thola izinkolelo nezenzo ezimbi bese uzifaka esikhundleni sazo ngezempilo, ezinhle
• Hlola ubuhlobo namava, futhi uthuthukise ukusebenzisana okuhle nabanye
• Thola izindlela ezinhle zokubhekana nokuxazulula izinkinga
• Funda ukumiswa imigomo eqondile ebomini bakho
• Thuthukisa ikhono lokukhuthazelela nokwamukela ukucindezeleka usebenzisa izenzo ezempilo Ngaphambi kokukhetha enye yalezi zindlela, xoxa ngalezi zindlela nodokotela wakho ukuze ubone ukuthi zingaba usizo kuwe. Buza futhi udokotela wakho uma angakuncoma umthombo noma uhlelo oluthenjwayo. Abanye abangase bangagqunywe yinshurensi yakho futhi abathuthukisi bonke nabachwepheshe be-inthanethi abanazo izitifiketi ezifanele noma ukuqeqeshwa. Uhlelo lokuhlala esibhedlela noma uhlelo lokwelashwa kwansuku zonke lungasiza abanye abantu. Lezi zinhlelo zinikeza ukwesekwa kwabagula ngaphandle kanye nezeluleko ezidingekayo ukuze ulawule izimpawu. Kwabanye abantu, amanye amafomu, ngezinye izikhathi abizwa ngokuthi ukwelashwa kokukhuthaza ubuchopho, angase aphakanyiswe:

• Zikhandle kahle. Dla ukudla okunempilo, ube nomsebenzi womzimba futhi uthole ubuthongo obuningi. Cabanga ngokuhamba, ukujaha, ukubhukuda, ukulima noma enye imisebenzi oyithandayo. Ukulala kahle kubalulekile kokubili impilo yakho yomzimba nangokwengqondo. Uma unesikhathi sokulala, xoxa nodokotela wakho ngalokho ongakwenza.

Imithi yokwelapha ehlukile ukusetshenziswa kwendlela engajwayelekile esikhundleni semithi ejwayelekile. Imithi ehambisana nemithi ukusetshenziswa kwendlela engajwayelekile edluliselwa ndawonye nemithi ejwayelekile - ngezinye izikhathi kubizwa ngokuthi imithi ehlanganisiwe.

imikhiqizo yokudla nokudla ayilawulwa yi-FDA ngendlela efanayo nemithi. Awukwazi njalo ukuqiniseka ngalokho okukutholayo nokuthi kuphephile yini. Futhi, ngoba ezinye izithasiselo zezitshalo nezokudla zingaphazamisa imithi yokwelapha noma zibangele ukusebenzisana okungozi, xoxa nodokotela wakho noma umthengisi wemithi ngaphambi kokuthatha noma yiziphi izithasiselo.

• Acupuncture
• Amathuba okuphumula anjengayoge noma i-tai chi
• Ukucamngca
• Izithombe eziqondiswayo
• Ukwelashwa ngokumunca
• Ukwelashwa ngomculo noma ubuciko
• Ukuphila okungokomoya
• Ukuzivocavoca komoya

xoxa nodokotela wakho noma uchwepheshe wokwelapha mayelana nokuthuthukisa amakhono akho okumelana, bese uzama lezi zeluleko:

• Yenza impilo yakho ibe lula. Susa izibopho uma kungenzeka, bese uzibekela imigomo efanele. Zinike imvume yokwenza okuncane uma uzizwa ukhungathekile.
• Funda izindlela zokuphumula nokuphatha ukucindezeleka kwakho. Isibonelo sibandakanya ukucamngca, ukuphumula kwemisipha okuqhubekayo, i-yoga ne-tai chi.
• Hlela isikhathi sakho. Hlela usuku lwakho. Ungathola ukuthi kusiza ukwenza uhlu lwemisebenzi yansuku zonke, sebenzisa amanothi ancamathelayo njengezikhumbuzi noma sebenzisa umhleli ukuze uhlale uhlelile.