Ubuhlungu Bokucinga: Izimpawu, Izimbangela, Nokwelashwa

Ubuhlungu bokucinga kubhekisela ezimweni eziqeda ukucabanga kwakho, imizwelo, isimo sengqondo, noma ukuziphatha ngezindlela ezithinta impilo yakho yansuku zonke. Lezi yizimo zezokwelapha eziqondene ncamashi, njengoshukela noma isifo senhliziyo, futhi zithinta izigidi zabantu emhlabeni jikelele.

Ungase uzibuze ngempilo yengqondo ngoba uqaphele ukushintsha kuwe noma kumuntu omkhulu. Izindaba ezinhle ukuthi ubuhlungu bokucinga buyaphatheka, futhi ukuqonda ukuthi yiluphi isinyathelo sokuqala sokuthola ukwesekwa okufanele.

Iyini Isimo Sengqondo?

Ubuhlungu bokucinga ligama elikhulu lezimimo ezithinta kakhulu indlela ocabanga, ozizwa, noma oziphatha ngayo. Lezi zimo zingenza kube nzima ukusingatha imisebenzi yansuku zonke, ubuhlobo, noma imisebenzi yomsebenzi.

Cabanga ngebuhlungu bokucinga njenganoma iyiphi enye isimo sempilo. Ubuchopho bakho yilungu lomzimba, futhi ngezinye izikhathi luyadinga ukunakekelwa kwezokwelapha njengoba inhliziyo yakho noma amaphaphu angase adinge.

Lezi zimo zivame kakhulu. Eqinisweni, cishe omunye kubantu abayisihlanu abadala uhlangabezana nobuhlungu bokucinga kunoma yiliphi unyaka oluthile. Lokhu kusho ukuthi awuwedwa uma ubhekene nalezi zinselele.

Ziyini Izinhlobo Zokucinga?

Ubuhlungu bokucinga buza ngezindlela eziningi ezahlukene, ngayinye inezimpawu zayo nezinselele. Ukuqonda izigaba eziyinhloko kungakusiza ukuthi uqaphele ukuthi wena noma umuntu omkhulu unokuthola.

Nawa amanye amaqembu ahlanganisa izimo zempilo yengqondo:

• Izifo zokukhathazeka: Zihlanganisa i-generalized anxiety disorder, i-panic disorder, ukukhathazeka komphakathi, ne-phobias ethile
• Izifo zemodi: Njengokucindezeleka, i-bipolar disorder, ne-seasonal affective disorder
• Izifo ze-psychotic: Kuhlanganisa i-schizophrenia neziqephu ze-psychotic ezifushane
• Izifo zokudla: Njenge-anorexia nervosa, i-bulimia nervosa, ne-binge eating disorder
• Izifo zobuntu: Njenge-borderline personality disorder ne-narcissistic personality disorder
• Izifo ezihlobene nokulimala: Kuhlanganisa i-PTSD ne-acute stress disorder
• Izifo zokusebenzisa izidakamizwa: Kuhlanganisa utshwala, izidakamizwa, noma ezinye izinto
• Izifo zokuqaphela: Njenge-ADHD nezinselele zokufunda

Ezinye izimo zivame kakhulu kunabanye, kodwa ngayinye ifuna ukunakekelwa nokunakekelwa. Isipiliyoni sakho singase sifane kahle kwenye isigaba, noma ungase ube nezimpawu ezihlanganisa izinhlobo ezahlukene.

Ziyini Izimpawu Zokucinga?

Izimpawu zokucinga zingase zihluke kakhulu kuye ngesimo esithile nomuntu ohlangabezana naso. Noma kunjalo, kunezixwayiso ezivamile eziningi abantu abazibona lapho impilo yabo yengqondo idinga ukunakekelwa.

Izimpawu zomzwelo nezingqondo zivame ukubandakanya ukudabuka okuqhubekayo, ukukhathazeka okukhulu, ukushintsha kwesimo sengqondo okukhulu, noma ukuzizwa ungaxhunyiwe neqiniso. Ungase futhi uqaphele ukushintsha emathaleni akho okucabanga, njengokuthi kunzima ukugxila, imicabango esheshayo, noma izinkolelo ezingavamile.

Izimpawu zomzimba zingaba yizeqiniso futhi zikhathazeke:

• Ukushintsha emathaleni okuphumula (ukulala kakhulu noma kancane kakhulu)
• Ukushintsha okukhulu ekudleni noma isisindo
• Ukukhathala noma ukulahlekelwa amandla
• Ubuhlungu obungachazeki
• Izinhlungu zikhanda noma izinkinga zokugaya ukudla

Ukushintsha kokuziphatha kungase kubandakanye ukuhoxa kubangani nemisebenzi, ukunakekela ubuhle bomuntu siqu, ukusebenzisa utshwala noma izidakamizwa ngaphezu kokujwayelekile, noma ukuhileleka ekuziphatheni okuyingozi. Ungase futhi uqaphele ukushintsha emsebenzini wakho noma ekuphumeleleni kwesikole.

Izimpawu ezingavamile kodwa ezinzima zingase zihlanganise ukuzwa izwi, ukubona izinto abanye abaziboni, ukuba nemibono yokulimaza wena noma abanye, noma ukuzizwa udidekile kakhulu ngesikhathi, indawo, noma ubuzwe. Lezi zimpawu zidinga ukunakekelwa okusheshayo kwabasebenzi bezokwelapha.

Ziyini Izimbangela Zokucinga?

Ubuhlungu bokucinga buvela ekuxubeni okuyinkimbinkimbi kwezinto, futhi akunakubangelwa into eyodwa kuphela. Ukuqonda lezi zimbangela kungasiza ukunciphisa isihlamba futhi kukukhumbuze ukuthi ubuhlungu bokucinga akuyona iphutha lakho noma uphawu lobuthakathaka.

Izinto zobunjiniyela zidlalela indima ebalulekile ezimweni eziningi zempilo yengqondo. I-chemistry yengqondo yakho, i-genetics, ne-hormones zonke zithinta impilo yakho yengqondo. Uma ubuhlungu bokucinga bukhona emndenini wakho, ungase ube nobungozi obukhulu bokuthuthukisa izimo ezithile.

Isipiliyoni sempilo nezinto ezizungezile zingase ziqalise noma zenzima izimo zempilo yengqondo:

• Imicimbi ebuhlungu njengobungozi, ukuxhashazwa, noma ukulahlekelwa othandekayo
• Ukucindezeleka okuqhubekayo emsebenzini, ubuhlobo, noma izinkinga zezezimali
• Ukushintsha okukhulu empilweni njengokuhlukana, ukulahlekelwa umsebenzi, noma ukuthuthela
• Isipiliyoni sobuntwana kuhlanganise ukunakekelwa okungekho noma ukungazinzi
• Ukuzihlukanisa komphakathi noma ukungabi khona kwezinhlelo zokusekela

Izimo zezokwelapha ngezinye izikhathi zingase zinikeze izinkinga zempilo yengqondo. Izifo ezingapheli, ukushintsha kwe-hormonal, noma imithi ethile ingase ithinte isimo sakho sengqondo noma ukucabanga. Ukusebenzisa izidakamizwa kungase futhi kunzima izimo ezikhona zempilo yengqondo noma kuqalise ezintsha.

Kwezinye izimo, ubuhlungu bokucinga buvela ngaphandle kwanoma yisiphi isizathu esicacile. Lokhu akusho ukuthi wenze into engafanele. Ngezinye izikhathi ama-brains ethu nje adinga usizo ukusebenza kahle, njenganoma yiliphi elinye ilungu lomzimba wethu.

Nini Okufanele Ubone Udokotela Ngobuhlungu Bokucinga?

Kufanele ucabange ukuthola umhlinzeki wezokunakekelwa kwezempilo lapho izimpawu zempilo yengqondo ziqala ukuphazamisa impilo yakho yansuku zonke, ubuhlobo, noma ikhono lokusebenza. Akukho sidingo sokulinda kuze kube yilapho izinto ziqala ukuba zimbi.

Funa usizo uma uqaphela ukushintsha okuqhubekayo esimweni sakho sengqondo, ukuziphatha, noma ukucabanga okuphela amasonto amabili. Ukungenelela kwasekuqaleni kuvame ukubangela imiphumela emihle futhi kungavimbela izimpawu ezingabi zimbi.

Funa ukunakekelwa kwezokwelapha okusheshayo uma unemicabango yokulimaza wena noma abanye, uhlangabezana ne-hallucinations noma i-delusions, noma uzizwa ungakwazi ukuzinakekela. Lezi zimo zidinga ukwesekwa okusheshayo kwabasebenzi bezokwelapha.

Kufanele futhi ucabange ngokusiza kwabasebenzi bezokwelapha uma abangani noma amalungu omndeni bakhombisa ukukhathazeka ngezinguquko abazibonile kuwe. Ngezinye izikhathi abanye bangabona izibonelo esizilahlekelwa yizo.

Ziyini Izinto Ezingozi Zokucinga?

Izinto eziningi zingase zikhulise amathuba akho okuthuthukisa ubuhlungu bokucinga, yize ukuba nezinto ezingozi akusho ukuthi uzokuthuthukisa isimo. Ukuqonda lezi zinto kungakusiza ukuthi uthathe izinyathelo zokuvikela impilo yakho yengqondo.

Izinto ezingozi ze-genetic neze-biological zihlanganisa ukuba namalungu omndeni anebuhlungu bokucinga, ukuhlangabezana nokushintsha kwe-hormonal, noma ukuba nezimo ezithile zezokwelapha. Iminyaka yakho nobulili bangase futhi bathinte ubungozi bakho bezimo ezithile zempilo yengqondo.

Izinto ezizungezile neze-lifestyle ezingase zikhulise ubungozi zihlanganisa:

• Ukuhlangabezana nokulimala noma ukuxhashazwa
• Ukuphila ebumpofu noma endlini engathembekile
• Ukuba nokusekelwa komphakathi okulinganiselwe
• Ukusebenzisa utshwala noma izidakamizwa
• Ukuhlangabezana nokucwaswa noma ukuzihlukanisa komphakathi
• Ukuba nesimo sezokwelapha esingapheli

Khumbula ukuthi ukuba nezinto ezingozi akukutholi ikusasa lakho. Abantu abaningi abanezinto ezingozi eziningi abazithuthukisi ubuhlungu bokucinga, kanti abanye abanezingozi ezimbalwa ezibonakalayo bayenza. Okubalulekile ukuba uqaphele futhi unakekele impilo yakho yengqondo ngokuzikhandla.

Ziyini Izinselele Ezingase Zivele Ngobuhlungu Bokucinga?

Ngaphandle kokwelashwa okufanele, ubuhlungu bokucinga bungase buhole ezinseleleni ezihlukahlukene ezithinta izindawo ezahlukene zempilo yakho. Noma kunjalo, lezi zinselele zivame ukuphepheka noma ziphatheke ngokunakekelwa okufanele nokusekelwa.

Izinselele zomuntu siqu nomphakathi zingase zihlanganise ubuhlobo obuqine kakhulu nomndeni nabangani, ubunzima bokuhlala umsebenzi, noma ukuzihlukanisa komphakathi. Ungase futhi ulwe nemisebenzi yokunakekela wena njengokudla njalo noma ukugcina ubuhle bomuntu siqu.

Izinselele ezihlobene nempilo zingaba nzima kodwa zivame ukwelashwa:

• Ubungozi obukhulu bokuzibulala noma ukuzilimaza
• Izinkinga zokusebenzisa izidakamizwa
• Izinkinga zempilo yomzimba ngenxa yokunakekelwa okungekho
• I-immune system ebuthakathaka ngenxa yokucindezeleka okuqhubekayo
• Izifo zokulala noma izinkinga zokudla

Izinselele zomthetho nezezimali zingase zihlanganise izinkinga emsebenzini noma esikoleni, izinkinga zomthetho ezihlobene nokuziphatha ngesikhathi seziqephu ezinkulu, noma ubunzima bezezimali ngenxa yokungakwazi ukusebenza njalo.

Izindaba ezinhle ukuthi ngokwelashwa okufanele nokusekelwa, izinto eziningi zalezi zinselele zingavikeleka noma zinciphisiwe kakhulu. Ukungenelela kwasekuqaleni nokunakekelwa okuqhubekayo kwenza umehluko omkhulu kwimiphumela.

Ubuhlungu Bokucinga Bungavikeleka Kanjani?

Nakuba ungavikeli wonke ubuhlungu bokucinga, ikakhulukazi olunezinto eziqine ze-genetic, kunezinyathelo eziningi ongazithatha ukuvikela nokuqinisa impilo yakho yengqondo. Cabanga ngalezi njengezimali empilweni yakho yonke.

Ukwakha amakhono okumelana namandla angakusiza ukusingatha izinselele zempilo ngokuphumelelayo. Lokhu kuhlanganisa ukwakha izindlela ezempilo zokulawula ukucindezeleka, ukwakha amakhono okuxazulula izinkinga, nokufunda ukuqaphela amathaleni akho omzwelo.

Izinto ze-lifestyle ezisekela impilo yengqondo zihlanganisa:

• Ukuthola umsebenzi ovamile nokulala okwanele
• Ukudla ukudla okulinganiselayo, okunomsoco
• Ukulinganisela utshwala nokugwema izidakamizwa ezingamthetho
• Ukugcina uxhumano oluqinile lomphakathi
• Ukuqeqesha amakhono okulawula ukucindezeleka
• Ukuhileleka emisebenzini oyithandayo

Ukufuna usizo kwasekuqaleni lapho uqaphela ukushintsha empilweni yakho yengqondo kungavimbela izimo ezingabi zimbi. Ukubheka njalo kwabasebenzi bezokwelapha, njengoba ungenza ngempilo yomzimba, kungasiza ekutholeni izinkinga kwasekuqaleni.

Ukwakha indawo yokusekela wena nabanye kunciphisa izinto ezingozi zokucinga. Lokhu kungase kusho ukulungisa ukucindezeleka emsebenzini, ukwakha ubuhlobo obuhle, noma ukuthola usizo ngezinkinga zangaphambili.

Ubuhlungu Bokucinga Buhlolwa Kanjani?

Ukuhlolwa kobuhlungu bokucinga kubandakanya ukulinganiswa okubanzi ngumhlinzeki wezokunakekelwa kwezempilo ofanelekile, ngokuvamile udokotela we-psychiatrist, i-psychologist, noma udokotela ophambili onokuqeqeshwa kwezempilo yengqondo. Ayikho i-test eyodwa engakwazi ukuhlola ubuhlungu bokucinga, ngakho inqubo idinga ukulinganiswa ngokucophelela.

Umhlinzeki wakho wezokunakekelwa kwezempilo uzoqala ngokubuza imibuzo eningiliziwe ngezimpawu zakho, lapho zaqala khona, indlela ezithinta ngayo impilo yakho yansuku zonke, kanye nomlando wakho wezokwelapha womuntu siqu nomndeni. Bayofuna ukuqonda isithombe esiphelele salokho okuhlangabezana nakho.

Inqubo yokuhlola ngokuvamile ihlanganisa:

1. I-interview yasekhaya ehlanganisa izimpawu zakho nezinkathazo
2. I-questionnaires yempilo yengqondo noma ukulinganiswa okuqondene
3. Ukuhlolwa komzimba ukuvimbela izimbangela zezokwelapha
4. Ngezinye izikhathi ukuhlolwa kwegazi noma ezinye izivivinyo zezokwelapha
5. Ukubuyekezwa kwemithi yakho nokusebenzisa izidakamizwa

Udokotela wakho angase asebenzise ama-manuals wokuhlola njenge-DSM-5 ukusiza ekutholeni izimo ezithile kuye ngezimpawu zakho. Le nqubo ingase ithathe isikhathi, futhi ngezinye izikhathi kudingeka ukuhlangana okuningi ukuze uthole ukuhlolwa okuqondile.

Khumbula ukuthi ukuthola ukuhlolwa kuvame ukuba yisinyathelo sokuqala sokuzizwa kangcono. Kusiza iqembu lakho lokunakekelwa kwezempilo ukwakha uhlelo lokwelapha oluphumelelayo ngesimo sakho esithile.

Iyini Ukwelashwa Kwebuhlungu Bokucinga?

Ukuphathwa kobuhlungu bokucinga kuyahlukahluka kakhulu futhi ngokuvamile kubandakanya ukuxubana kwezindlela eziqondene nesimo sakho esithile nezidingo. Izindaba ezinhle ukuthi izimo eziningi zempilo yengqondo ziphendula kahle ekwelapheni ngokuxubana okufanele kwezindlela zokwelapha.

I-psychotherapy, ebizwa nangokuthi i-talk therapy, ngokuvamile iyilona lokugcina lokwelapha. Izinhlobo ezahlukene zihlanganisa i-cognitive-behavioral therapy, i-dialectical behavior therapy, ne-psychodynamic therapy. Umphengululi wakho uzosebenza nawe ukwakha amasu okumelana nokuxazulula izinkinga eziyisisekelo.

Imithi ingase ibe yiphumelela kakhulu ezimweni eziningi zempilo yengqondo:

• I-antidepressants yokucindezeleka nezifo zokukhathazeka
• I-mood stabilizers ye-bipolar disorder
• Imithi ye-antipsychotic yezifo ze-psychotic
• Imithi ye-anti-anxiety yokukhathazeka okukhulu
• I-stimulants ye-ADHD

Ezinye izinketho zokwelapha zingase zihlanganise i-group therapy, i-family therapy, noma izinhlelo ezikhethekile zezimo ezithile. Abanye abantu bayazuza ezindleleni ezihlukile njenge-art therapy, i-music therapy, noma izindlela zokwelapha eziqondene nokuqaphela.

Kwezinye izimo ezinkulu, ukungena esibhedlela kungase kudingeke ukuqinisekisa ukuphepha nokwenza ukwelashwa okukhulu. Lokhu ngokuvamile kuyisikhathi esifushane futhi kugxile ekuzinziseni nasekuphepheni.

Indlela Yokunakekela Wena Ngesikhathi Sobuhlungu Bokucinga?

Ukukhathalela wena uqobo kudlala indima ebalulekile ekulawuleni ubuhlungu bokucinga nokusekela uhlelo lwakho lokwelapha lonke. Cabanga ngalezi zindlela njengezithuluzi ezisebenza kanye nokwelashwa kwabasebenzi, hhayi izikhombisi zaso.

Ukwakha imikhuba yansuku zonke kungase kunikeze isimo nesimo lapho impilo yakho yengqondo izizwa ingazinzile. Lokhu kungase kubandakanye izikhathi zokulala nokuvuka, ukudla okuhleliwe, nemisebenzi yokuzinakekela eqondile.

Amasu okunakekela wena uqobo ahlanganisa:

• Ukuthatha imithi njengoba kuyalelwe udokotela wakho
• Ukuya emihlanganweni yokwelapha njalo
• Ukuthola ukulala okwanele nokugcina ubuhle bokugcina ukulala
• Ukudla ukudla okuvamile, okunomsoco
• Ukuxhumana nabangani nomndeni abasekelayo
• Ukuhileleka emisebenzini yomzimba ephansi

Ukufunda ukuqaphela izimpawu zakho zokuqala kungakusiza ukuba uthathe isinyathelo ngaphambi kokuba izimpawu zibe zimbi. Gcina ulandelela isimo sakho sengqondo, amathaleni okuphumula, kanye namazinga okucindezeleka ukuze ukwazi ukuqaphela izibonelo nezinto eziqalisa.

Yiba nesineke futhi ube nomusa kuwe ngesikhathi senqubo yokutakula. Ukubuyela empilweni yengqondo ngokuvamile kwenzeka kancane kancane, ngokukhuphuka nokwehla endleleni. Gubha izinqoba ezincane futhi khumbula ukuthi ukufuna usizo kubonisa amandla, hhayi ubuthakathaka.

Kufanele Uzilungiselele Kanjani Ukuya Kulo Dokotela?

Ukulungiselela umhlangano wakho wempilo yengqondo kungakusiza ukuba wenze okuningi ngesikhathi sakho nomhlinzeki wakho wezokunakekelwa kwezempilo futhi uqinisekise ukuthi uthola ukunakekelwa okudingayo. Ukulungiselela kancane kuhamba ibanga elide ekusizeni udokotela wakho ukuqonda isimo sakho.

Ngaphambi komhlangano wakho, bhala izimpawu zakho, kuhlanganise lapho zaqala khona, ukuthi zivele kangaki, nokuthi yini ezenza zibe ngcono noma zimbi. Yiba ngokucacile mayelana nendlela lezi zimpawu ezithinta ngayo impilo yakho yansuku zonke, umsebenzi, nobuhlobo.

Letha ulwazi olubalulekile nawe:

• Uhlu lwemithi yamanje nezinye izinto
• Umlando womndeni wezimo zempilo yengqondo
• Noma yikuphi ukwelashwa kwangaphambili kwempilo yengqondo noma ukungena esibhedlela
• Ulwazi lwe-insurance nokubonakala
• Imibuzo ofuna ukuyibuza udokotela wakho

Cabanga ngokuletha umngani othembekile noma ilungu lomndeni uma ukhululekile ukwenza kanjalo. Bangase banikeze ukwesekwa futhi bakusize ukukhumbula ulwazi olubalulekile oluxoxwe ngesikhathi somhlangano.

Yiba eqotho futhi uvuleke nomhlinzeki wakho wezokunakekelwa kwezempilo. Bayadinga ulwazi olunembile ukukusiza ngokuphumelelayo, futhi konke okuhlanganyelwe kuyimfihlo. Ungakhathazeki ngokwahlulelwa – udokotela wakho ulapho ukukusiza, hhayi ukukugxeka.

Iyini I-Key Takeaway Ngobuhlungu Bokucinga?

Ubuhlungu bokucinga yisimo esivamile, esiphatheka esithinta izigidi zabantu emhlabeni jikelele. Njenganoma iyiphi enye isimo sempilo, idinga ukunakekelwa okufanele, ukuqonda, nokusekelwa ukuze ilawulwe kahle.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ubuhlungu bokucinga akuyona iphutha lakho, futhi akuyona uphawu lobuthakathaka noma ukwehluleka komuntu siqu. Lezi zimo zivela ezintweni eziyinkimbinkimbi kuhlanganise i-biology, i-genetics, nezinye izipiliyoni zempilo ezingaphandle kokulawula kwakho.

Ukubuyela empilweni kunokwenzeka ngokwelashwa okufanele nesistimu yokusekela. Abantu abaningi abanebuhlungu bokucinga bahola impilo egcwele, ezuzisayo ngokunakekelwa okufanele. Okubalulekile ukufuna usizo lapho ulikudingayo futhi uhlale uzimisele kuhlelo lwakho lokwelapha.

Uma ulwa nezimpawu zempilo yengqondo, ungalindi ukufuna usizo. Ukungenelela kwasekuqaleni kuvame ukubangela imiphumela emihle futhi kungavimbela izimpawu ezingabi zimbi. Ufanele ukusekelwa, ukuqonda, nokwelashwa okuphumelelayo.

Imibuzo Evamile Ngobuhlungu Bokucinga

Ingabe ubuhlungu bokucinga buyaphela?

Nakuba ezinye izifo zengqondo zingase zingapheli "ngokuphela" ngendlela evamile, eziningi ziyaphatheka futhi zilawuleka. Abantu abaningi bayaphila ngokuphelele, kanti abanye bafunda ukulawula izimpawu zabo ngokuphumelelayo futhi baphile impilo egcwele, enenjongo. Okubalulekile ukuthola indlela yokwelapha efanele yesimo sakho esithile.

Ingabe ubuhlungu bokucinga bungase buhambe ngokwalo?

Ezinye izimpawu ezilula zempilo yengqondo zingase zibe ngcono ngokwazo, ikakhulukazi uma zihambisana nokucindezeleka okwesikhashana noma ukushintsha kwempilo. Noma kunjalo, izifo eziningi zengqondo ziyazuza kakhulu ekwelapheni kwabasebenzi bezokwelapha. Ukulinda izimpawu ukuthi zihambe ngokwazo ngokuvamile kuholela ekuhluphekeni okungadingekile futhi ngezinye izikhathi kwenza izimo zibe zimbi ngokuhamba kwesikhathi.

Ingabe ngizodinga ukuthatha imithi phakade?

Akuyona njalo. Abanye abantu bathatha imithi yesikhashana ngesikhathi seziqephu ezinkulu, kanti abanye bayazuza ngemithi yesikhathi eside ukuze bahlale beqinile. Udokotela wakho uzosebenza nawe ukuthola indlela efanele, futhi izinhlelo zemithi zingashintshwa ngokuhamba kwesikhathi njengoba izidingo zakho zishintsha. Umgomo uhlale ukusebenzisa imithi encane edingekayo ukukusiza uzizwe kangcono.

Ngingazi kanjani uma ngidinga usizo lwabasebenzi bezokwelapha?

Cabanga ngokufuna usizo lwabasebenzi bezokwelapha uma izimpawu zakho ziqhubeka amasonto amabili, zithinta ikhono lakho lokusebenza noma ukugcina ubuhlobo, noma zibangele ukukhathazeka okukhulu. Awudingi ukulinda kuze kube yilapho usesikhathini sokuhlupheka. Uma uzibuza ukuthi udinga usizo, lokho ngokuvamile kuyisibonakaliso esihle sokuthi ungazuza ngokukhuluma nochwepheshe wezempilo yengqondo.

Kuthiwani uma ngingakwazi ukukhokhela ukwelashwa kwempilo yengqondo?

Kunezindlela eziningi ezikhona zokunakekelwa kwezempilo yengqondo ezingabizi kakhulu. Ama-community health centers avame ukunikeza imali ehlukahlukene kuye ngengeniso. Abanye abasebenzi banikeza izinhlelo zokusiza izisebenzi ngemihlangano yamahhala yokwelapha. Izinkundla zokwelapha eziku-inthanethi, amaqembu okusekela, ne-crisis hotlines zingase futhi zinikeze ukusekelwa okuyigugu. Ungavumeli izindleko zikuvimbele ekufuneni usizo – izinto zikhona.