Ubuhlungu Obungapheliyo Yini? Izimpawu, Izimbangela, & Ukwelashwa

Ubuhlungu obungapheliyo yiluhlobo lokuhlupheka okungapheli okuphela iminyaka emibili noma ngaphezulu. Ngokungafani nokuhlupheka okukhulu, okuza ngezigaba eziqondile, lesi simo sidala usizi oluphansi, oluqondile oluyoba yingxenye yempilo yakho yansuku zonke.

Ungase ucabange ngakho njengokuphila phansi kwefu elimnyama elingapheli. Nakuba izimpawu zingase zibe zingekho ngamandla njengokucindezeleka okukhulu, ukuba khona kwazo njalo kungathinta kakhulu ikhwalithi yempilo yakho, ubuhlobo bakho, nomuzwa wethemba ngekusasa.

Ubuhlungu Obungapheliyo Yini?

Ubuhlungu obungapheliyo, obubizwa nangokuthi i-dysthymia, yiluhlobo lokuhlupheka okungapheli lapho uzizwa udumele, ungenamandla, noma unethemba elingakanani izinsuku eziningi okungenani iminyaka emibili. Izimpawu zikhona kakhulu kunokuba zingekho, zidala iphethini engapheli eba yingxenye yokuhlangenwe nakho kwakho kwansuku zonke.

Lesi simo sithinta cishe i-1.5% yabantu abadala e-United States unyaka ngamunye. Okwenza kube nzima kakhulu ukuthi abantu abaningi bacabanga ukuthi lo mzwelo ophansi uwubuntu babo noma "ukuthi bangabantu abanjani." Ukuqhubeka njalo kungenza uzizwe sengathi ubelokhu unjalo njalo, noma ngabe empeleni kuyisimo sezempilo esingelashwa.

Ngokungafani nezigaba zokucindezeleka okukhulu ezinokuqala nokuphela okuqondile, ubuhlungu obungapheliyo budala isisekelo esiqondile sokuhlupheka. Ungase ube nezikhathi lapho uzizwa uthuthuka kancane noma ube mubi, kodwa usizi olukhona luhlala luqondile izinyanga neminyaka.

Ziyini Izimpawu Zobuningi Obungapheliyo?

Izimpawu zokucindezeleka okungapheliyo zifana nokuhlupheka okukhulu kodwa zivame ukuba zingekho ngamandla futhi zihlale isikhathi eside. Uzoqaphela ukuthi le miqondo iye yaba yinto yakho evamile, okwenza kube nzima ukukhumbula ukuthi kwakuzizwa kanjani ukujabulela impilo ngempela.

Izimpawu eziyinhloko zomzwelo nangokwengqondo ongazihlangabezana nazo zihlanganisa:

• Usizi oluhlala njalo, ukuntuleka kwentokozo, noma ukuzizwa uphansi usuku lonke
• Ukulahlekelwa isithakazelo noma injabulo emisebenzini owayuyithanda
• Ukuzizwa ungenathemba ngekusasa noma ukuthi izinto azisoze zaphucuka
• Ukuzincipha noma ukuzikhalimela njalo
• Ubunzima bokuhlushwa noma ukwenza izinqumo
• Ukuzizwa ukhuluselwe imisebenzi yansuku zonke eyayilula ngaphambili
• Ukuthukuthela noma intukuthelo ehlala njalo ngezinto ezincane
• Ukuzisula kubangani, emindenini, noma emisebenzini

Lezi zinguquko zomzwelo zivame ukudala umphumela oshukumisayo othonya yonke ingxenye yokuphila kwakho. Ungase uzithole uqhubeka nemisebenzi emsebenzini noma ebuhlotsheni ngaphandle kokuzizwa ukhona ngempela noma uhilelekile.

Izimpawu zokwenyama nazo zingaba yingxenye yesifo sokuhlupheka okuhlala njalo, nakuba zivame ukungaphawulwa:

• Ukushintsha kokudla, noma ukudla okuningi noma okuncane kunokujwayelekile
• Izinkinga zokulala, kufaka phakathi ukungalali noma ukulala kakhulu
• Ukukhathala okuhlala njalo noma amandla aphansi, ngisho nasemuva kokupumula
• Ubuhlungu bomzimba nobuhlungu ngaphandle kwezizathu ezicacile zezokwelapha
• Ukungenamiqondo noma ukuzizwa uhamba kancane ekuhambeni kwakho

Okunzima ngokukhethekile ngalezi zimpawu yikulingana kwazo. Ngokungafani nokucindezeleka okukhulu lapho ungase ube nezinsuku ezinhle ezihlanganiswe nezinsuku ezimbi, ukucindezeleka okuhlala njalo kudala isimo esiqinile lapho ngisho nezinsuku "ezinhle" zizizwa zithulile noma zimnyama.

Imiphi Imikhakha Yesifo Sokucindezeleka Okuhlala Njalo?

Isikhathi sokuhlupheka okuhlala njalo singabonakala ngezindlela ezahlukene, nokuqonda lezi zinguquko kusiza ekuchazeni ukuthi isipiliyoni sakho singase sizizwe sihlukile. Ochwepheshe bezempilo yengqondo bayaqaphela izindlela eziningi lesi simo esingathuthuka futhi siqhubeke ngokuhamba kwesikhathi.

Iphethini evamile kunazo zonke iwukucindezeleka okuhlala njalo okumsulwa, lapho uhlangabezana khona nokucindezeleka okuncane iminyaka emibili noma ngaphezulu ngaphandle kwanoma yiziphi iziqephu ezinkulu zokucindezeleka. Lokhu kudala iphethini eqinile, ehlala njalo yezimpawu ezibe yisimo sakho sengqondo esiqinile.

Abanye abantu bahlangabezana nokucindezeleka okuhlala njalo okuhambisana neziqephu ezinkulu zokucindezeleka, ngezinye izikhathi kubizwa ngokuthi “ukucindezeleka okubili.” Kule phetini, unekucindezeleka okuphansi njengoba kuyisisekelo sakho, kodwa ngezinye izikhathi uhlangabezana neziqephu ezinzima kakhulu ezizwa njengokucindezeleka okukhulu ngaphezu kwezimpawu zakho ezikhona.

Kukhona futhi ukucindezeleka okuhlala njalo okuqala ngokushesha, okuqala ngaphambi kweminyaka engu-21, nokweqala kamuva, okuqala ebuntwini. Iziqephu eziqala ngokushesha zivame ukuba nomthelela omkhulu ekuthuthukiseni ubuntu nasezindleleni zokuphila, kuyilapho iziqephu eziqala kamuva zingase zibangelwe yizenzakalo noma izinguquko ezithile zokuphila.

Yini Ebangela Ukucindezeleka Okuhlala Njalo?

Ukucindezeleka okuhlala njalo kuvela ekuhlanganiseni okuyinkimbinkimbi kwezinto eziphilayo, ezingokwengqondo, nezimo ezingqongile. Akukhona nje isizathu esisodwa, kunalokho kuhlanganiswa kokubuthakathaka nokukhuthaza okudala isikhathi esifanele sokuba ukucindezeleka okuhlala njalo kubambe.

Izinto eziphilayo zidlalela indima ebalulekile engozini yakho. Ikhemikhali yengqondo yakho, ikakhulukazi ukulingana kwe-neurotransmitters njenge-serotonin, i-dopamine, ne-norepinephrine, kungathinta ukulungiswa kwakho kwesimo sengqondo ngokuhamba kwesikhathi. I-genetics nayo ibalulekile - kungenzeka kakhulu ukuthi uthuthukise lesi simo uma unezilwane zomndeni ezine-depression noma ezinye izifo zengqondo.

Ukwahluka kwesakhiwo sengqondo nokuqina kuye kwatholakala kubantu abane-persistent depressive disorder. Izindawo ezithwala ukulungiswa kwesimo sengqondo, impendulo yokucindezeleka, nokuqondisa imizwelo zingase zisebenze ngokuhlukile, kukwenze ube lula ukuba ube nomoya ophansi ohlala njalo.

Izinto ezingokwengqondo ezifaka isandla kulesi simo zihlanganisa:

• Izindlela zokucabanga ezimbi ezihlala zithinta kakhulu ngokuhamba kwesikhathi
• Ukuzincipha noma ukuzikhalimela okuqhubekayo
• Ukuba nomqondo wokuphelela okuholela ekuhluphekeni okuqhubekayo
• Ukukhuluphala ekubhekaneni noxinzelelo noma izinguquko zokuphila
• Ukulimala kwangaphambili noma okuhlangenwe nakho okubi ngesikhathi sobuntwana
• Ukungenakwenza lutho okuvela ekuhlangenwe nakho okuqhubekayo okunzima

Izici zemvelo kanye nezenhlalo zingase futhi zibangele noma zigcine ukucindezeleka okuqhubekayo. Uxinzelelo oluqhubekayo emsebenzini, ubudlelwaneni, noma izinkinga zezezimali lunganciphisa amandla akho emoyeni ngokuhamba kwesikhathi. Ukuzihlukanisa nabanye, ukungabi nabudlelwano obusekela, noma ukungqubuzana okuqhubekayo kungagcina izingqondo zokucindezeleka.

Isimo sezempilo kanye nemithi ngezinye izikhathi ingase ibe nomthelela ekucindezelekeni okuqhubekayo. Izifo eziqhubekayo, ukungalingani kwamahomoni, noma imithi ethile ingase ithonye ukulungiswa kwakho kwengqondo. Kungakho kubalulekile ukuxoxa ngawo wonke amasimo akho ezempilo nodokotela wakho.

Nini Okufanele Ubone Udokotela NgeSifo Sokucindezeleka Okuqhubekayo?

Kufanele ucabange ukuya kudokotela uma uzihluphe kakhulu, ungenamandla, noma unethemba elincane amasonto noma izinyanga eziningi. Abantu abaningi abane lesi simo balinda iminyaka ngaphambi kokufuna usizo ngoba izimpawu zikhula kancane kancane futhi zingase zibe njengokuthi "kunjalo nje ngingumuntu onjani."

Hlela isikhathi sokuya kudokotela uma isimo sakho sengqondo esibi sihlupha impilo yakho yansuku zonke, ukusebenza kwakho, noma ubudlelwano bakho. Ngisho noma usebenza kahle ngaphandle, ukungajabuli okuqhubekayo kufanele kunakekelwe futhi kuphathwe. Awudingi ukulinda uze ube sekucindezelekeni ukuze uthole usizo.

Funani usizo lwezokwelapha ngokushesha uma uhlangabezana nanoma yiziphi izimpawu zexwayiso ezilandelayo:

• Imicabango yokubulawa, ukuzibulala, noma ukuzilimaza
• Ukuzizwa sengathi impilo ayifanele ukuphila
• Ukuhlela ukuzilimaza noma ukulimaza abanye
• Ukupha impahla noma ukukhuluma nokuyaleza nabantu
• Ukubi kakhulu kwezimpawu ngemuva kwesikhathi sokuzinza
• Ukusebenzisa utshwala noma izidakamizwa ukubhekana nemiqondo yakho

Unganqikazi ukuxhumana ne-hotline yengcindezelo, hamba endlini yokwelashwa ephuthumayo, noma shayela u-911 uma unemicabango yokuzibulala. Lezi zimpawu zingama-symptom esimo sakho, hhayi ukubonakaliswa kwesidingo sakho noma iqiniso lesimo sakho.

Kufanele futhi ubone udokotela uma amalungu omndeni noma abangane bakhombisile ukukhathazeka ngesimo sakho sengqondo noma ukuziphatha. Ngezinye izikhathi abanye bangabona izinguquko kithi esizijwayele ukuphila nazo.

Yini izimbangi ze-Persistent Depressive Disorder?

Izici eziningi zingandisa amathuba akho okukhula kwe-persistent depressive disorder, yize ukuba nezici ezingozi akusho ukuthi uzokuthola ngokuqinisekile lesi simo. Ukuqonda lezi zici kungakusiza ukuthi uqaphele ukuthi ubuthakathaka kangakanani futhi uthathe izinyathelo ezifanele zempilo yakho yengqondo.

Umlando womndeni ingenye yezimbangi eziqine kakhulu. Uma unezitsha, abafowabo, noma abanye abantu abaseduze abane-depression, i-bipolar disorder, noma ezinye izifo zengqondo, ingozi yakho ye-genetic iphakeme. Lokhu akusho ukuthi i-depression ayikapheli, kodwa kusho ukuthi ungase ube nomuzwa kakhulu ekuqaliseni.

Umlando siqu udlala indima. Uma uke waba ne-major depression ngaphambili, unezingozi eziphezulu zokuthola uhlobo oluqhubekayo. Izehlakalo zangaphambili zingashintsha ikhemikhali yengqondo kanye nemisindo yokucabanga ngezindlela ezenza i-persistent depression ibe lula.

Izimo zokuphila kanye nemiphumela eyenyusa ingozi yakho ihlanganisa:

• Ukuhlupheka, ukuxhashazwa, noma ukunakekelwa okungafanele ebuntwaneni
• Ukucindezeleka okuqhubekayo emsebenzini, ekuthengeni, noma ebuhlotsheni
• Ukushintsha okukhulu empilweni noma ukulahlekelwa, ikakhulukazi ekuqaleni kokuphila
• Ukuzihlukanisa nabantu noma ukungabi nabuhlobo obusekela
• Izimo zezempilo ezingapheli noma ukukhubazeka
• Ukusebenzisa kabi izidakamizwa noma ukulutha
• Ukuphila ebumpofu noma ukubhekana nocindezeleko lwezezimali oluqhubekayo

Izimfanelo zobuntu zingathinta nezingozi zakho. Abantu abazigxeka kakhulu, abaphelele, noma abavamile ukucabanga okubi bangase babe sengozini enkulu. Labo abavamile ukuthola ukucindezeleka noma abanabo ubunzima bokuveza imizwa bangase babe nengozi enkulu.

Izingqondo nobudala kubalulekile. Abafazi bahlushwa yi-persistent depressive disorder kabili kunamadoda, mhlawumbe ngenxa yezinto ezihlobene namahomoni, ukucindezeleka komphakathi, noma ukwehluka ekuphishekeleni usizo. Le simo sivame ukuqala ebuntwaneni, ebusheni, noma ekuqaleni kokukhula.

Izimbangela ezingavamile kodwa eziqakathekile zihlanganisa izimo zezempilo ezithile njengokuphazamiseka kwe-thyroid, izimo zobuhlungu obungapheli, noma izifo zezinzwa. Amanye amaphilisi, ikakhulu lawo okucindezela kwegazi eliphakeme noma ezinye izimo ezingapheli, angase futhi ahole ekudidekeni okuqhubekayo kubantu abathintekayo.

Ziyini Izingozi Ezingase Zibe Khona Zokuhlala Udepressed?

Ukuhlala udepressed kungabangela izinkinga ezihlukahlukene ezihlobisa izindawo eziningi zokuphila kwakho. Ngenxa yokuthi le simo singapheli futhi sivame ukungaphathwa kahle, lezi zinkinga zingase zikhule kancane kancane futhi zibe yingxenye yakho ngokuhamba kwesikhathi.

Izingozi ezivame kakhulu ziwona ubuhlobo bakho nokusebenza komphakathi. Ukudideka okuqhubekayo kungenza kube nzima ukugcina ubungane, ubuhlobo bomthandazo, noma ukuxhumana nomndeni. Ungase ukhuluphuke emisebenzini yomphakathi, ube nobunzima bokuveza izidingo zakho, noma uzizwe njengomthwalo kwabanye.

Izingozi emsebenzini nasemfundweni nazo zivame kakhulu. Ungase uhlangabezane nalokhu:

• Ukunciphisa kokukhiqiza noma ukusebenza emsebenzini noma esikoleni
• Ubunzima bokuhlala ugxile noma ukwenza izinqumo
• Ukukhula kokungabikho emsebenzini noma ukufika sekwephuzile
• Ukunciphisa kokuthuthuka komsebenzi noma impumelelo yemfundo
• Ukulahlekelwa umsebenzi noma ukwehluleka kwezemfundo ezimweni ezinkulu

Izinkinga zempilo yomzimba zingavela ekuhluphekeni okungapheliyo nasekushintsheni kwendlela yokuphila okuhlotshaniswa nokucindezeleka okuqhubekayo. Ukulala okubi, ukushintsha kwesifiso sokudla, nokunciphisa umsebenzi womzimba kungabangela ezinye izinkinga zempilo ngokuhamba kwesikhathi.

Izinkinga zempilo yengqondo zikhathaza kakhulu. Ukucindezeleka okuqhubekayo kukwandisa ingozi yakho yokuthuthukisa iziqephu ezinkulu zokucindezeleka, izifo zokukhathazeka, noma izinkinga zokusebenzisa izidakamizwa. Ukuhlanganiswa kokucindezeleka okungapheliyo nezinye izimo zempilo yengqondo kungaba nzima kakhulu ukuphatha.

Ezimweni ezingavamile kodwa ezinzima, ukucindezeleka okuqhubekayo kungabangela imicabango noma izenzo zokuzibulawa. Nakuba ingozi ingase ibephansi kunokucindezeleka okukhulu, ubukhulu besimo singaqeda ithemba namandla okumelana ngokuhamba kwesikhathi.

Izinkinga zezezimali zingavela ezinzimeni zomsebenzi, ezidingweni ezandayo zezempilo, noma ekwenzeni izinqumo ezimbi phakathi nezinkathi zokucindezeleka. Le miqondo yezezimali ingaqhubeka ibopha umjikelezo wokucindezeleka, idala izinselele ezengeziwe zokutakula.

Kungenzeka kanjani ukuvimbela i-Persistent Depressive Disorder?

Nakuba ungakwazi ukuvimbela ngokuphelele i-Persistent Depressive Disorder, ikakhulu uma unezici eziyingozi zezofu, kunezinyathelo ongazithatha ukuze unciphise ingozi yakho futhi wakhe ukumelana nokucindezeleka okungapheliyo. Cabanga ngokuvikela njengokwakha isisekelo esiqinile sempilo yakho yengqondo.

Ukukwakha nokugcina ubuhlobo obuqinile bezenhlalo ingenye yezici ezivikelayo kakhulu. Ukuthintana njalo nabangane abasekelayo, amalungu omndeni, noma amaqembu omphakathi kungakunikeza ukwesekwa ngokomzwelo futhi kukusize ukubona izimpawu zokuqala zokucindezeleka.

Ukuthuthukisa amasu okubhekana nezinkinga eliphezulu ekuphileni kungakusiza ukuba ulawule ukucindezeleka nemizwelo emibi ngokuphumelelayo. La masu afaka phakathi:

• Ukuzivocavoca njalo, okukhulisa ngokwemvelo amakhemikhali alungisa isimo sengqondo ebuchosheni bakho
• Imikhuba yokuzindla noma ukucamngca ukulawula izindlela zokucabanga ezimbi
• Ukulala okuhle ukuze kusekelwe ukulawulwa kwemizwelo
• Amasu okulawula ukucindezeleka njengokuphefumula okujulile noma ukuphumula kwemisipha okuqhubekayo
• Izinto zobuciko noma izinto ezikujabulisayo ezinikeza incazelo nokujabula
• Uhlelo olujwayelekile nohlelo ukuze kunikezwe ukuzinza

Ukubhekana nezinkinga zempilo yengqondo ekuqaleni kubalulekile. Uma uqaphela isimo sengqondo esidabukisayo, ukukhathazeka, noma ukucindezeleka okuqhubekayo, ukufuna usizo ngokushesha kungavimbela lezi zinkinga ezingabi yizinkinga ezihlala njalo. Ukungenelela ekuqaleni kuvame ukuba nomphumela omuhle kunokulinda kuze kube yilapho izimpawu ziba zimbi.

Ukukhathalela impilo yakho yomzimba kusekela impilo yakho yengqondo futhi. Lokhu kufaka ukudla ukudla okulinganisekile, ukulinganisela utshwala nokugwema izidakamizwa, ukulawula izimo zezokwelapha ezihlala njalo, nokuthola ukuhlolwa kwempilo okujwayelekile.

Ukufunda ukuqaphela izinto ezikuphazamisayo kanye nezibonakaliso zokuqala kungakusiza ukuba uthathe isinyathelo ngaphambi kokuba ukucindezeleka kuhlale njalo. Gcina ulandelela izimo zakho zengqondo, amazinga okucindezeleka, nezehlakalo zokuphila ezibukeka zithinta inhlalakahle yakho yozwela.

Ikhishwa kanjani i-Persistent Depressive Disorder?

Ukuxilongwa kwe-persistent depressive disorder kuhilela ukubheka ngokuphelele okuenziwa yisazi sezokwelapha yengqondo noma udokotela wakho oyinhloko. Ayikho ivivi elilodwa lalesi simo, ngakho ukuxilongwa kusekelwe ekubhekeni ngokucophelela izimpawu zakho, umlando wezokwelapha, nezimo zokuphila.

Udokotela wakho uzokuqala ngokukubuza imibuzo emininingi mayelana nezimpawu zakho, kufaka phakathi ukuthi zaqala nini, isikhathi eside kangakanani zikude, nokuthi zikuthinta kanjani impilo yakho yansuku zonke. Uzothanda ukwazi ngezindlela zomoya wakho eminyakeni emibili edlule, efuna ubuntu oluhlala njalo oluqondisa lesi simo.

Izindinganiso zokuxilonga zidinga ukuthi uhlushwe yimizwelo ecindezelekile izinsuku eziningi kunokungabi njalo okungenani iminyaka emibili, kanye nezinye izimpawu ezimbili noma ngaphezulu zalezi:

• Ukudla okuncane noma ukudla okuningi kakhulu
• Ukungalali kahle noma ukulala kakhulu
• Amandla aphansi noma ukukhathala
• Ukuzithoba okuphansi
• Ukugxila okubi noma ubunzima ekwenzeni izinqumo
• Ukuzizwa udumele

Udokotela wakho uzobuye ahlole ukuthi uke waba naziphi iziqephu ezinkulu zokucindezeleka ngalesi sikhathi. Uma unayo, ungase uxilongwe ngesifo sokuhlala ucindezelekile ngeziqephu ezinkulu zokucindezeleka, okuthinta ukuhlelwa kokwelashwa.

Ukuhlolwa kwezokwelapha kubalulekile ukuqeda ezinye izimo ezingabangela izimpawu ezifanayo. Udokotela wakho angase ayalele ukuhlolwa kwegazi ukuhlola izinkinga zesithayirodi, ukushoda kwevithamini, noma ezinye izinkinga zezokwelapha ezingathinta umoya. Bazophinde bahlole noma yimiphi imithi oyithathayo.

Amathuluzi okukala impilo yengqondo noma imibuzo ingase isetshenziswe ukusiza ekulinganiseni ubukhulu bezimpawu zakho nokulandelela izinguquko ngokuhamba kwesikhathi. Lawa mathuluzi anikeza izindlela ezifanele zokulinganisa izimpawu zokucindezeleka nokubheka intuthuko yakho ngokwelashwa.

Kweminye imicimbi, udokotela wakho angase akuqondise odokotela bezempilo yengqondo ukuze uthole ukuhlolwa okuningiliziwe kwengqondo. Lokhu kungasiza ekutholeni noma yiluphi ubuhlungu obukhona, izindlela zokucabanga, noma ezinye izinto ezibangela ukucindezeleka kwakho okuhlala njalo.

Iyini Ukwelashwa Kwesisu Sokucindezeleka Okuhlala Njalo?

Ukwelashwa kwesifo sokuhlupheka okungapheliyo kuvame ukubandakanya ukusetshenziswa kokuhlanganiswa kokwelashwa ngengxoxo kanye nezinye izidakamizwa, kanye nezinguquko zendlela yokuphila nezindlela zokunakekela uqobo. Ngenxa yokuthi lokhu kuyisimo esingapheliyo, ukwelashwa kuvame ukudinga ukuba kube isikhathi eside futhi kungadingeka kulungiswe ngokuhamba kwesikhathi.

Ukwelashwa ngengxoxo, okuthiwa futhi ukukhuluma, kuvame ukuba yindlela yokuqala yokwelashwa. Izinhlobo eziningi zokwelashwa zibonise ukuphumelela ekwelapheni isifo sokuhlupheka okungapheliyo. Ukwelashwa okuqondene nokuziphatha (CBT) kukusiza ukuthi ubone futhi uguqule izindlela zokucinga ezimbi eziholela ekucindezelekeni. Kufundisa amakhono asebenzayo okuphatha izimpawu nokuvimbela ukubuyela emuva.

Ezinye izindlela zokwelashwa eziphumelelayo zihlanganisa:

• Ukwelashwa kwezimo ezihlangene nabanye, okuqondene nokuthuthukisa ubuhlobo nokusebenza komphakathi
• Ukwelashwa okuqondene nezimfundiso zengqondo, okuhlola ukuthi okuhlangenwe nakho kwesikhathi esidlule kuchaphazela kanjani imizwelo yamanje
• Ukwelashwa okuqondene nokuqaphela okufundisa ukuqaphela okwamanje
• Ukwelashwa kokuxazulula izinkinga okusiza ukuthi uqonde izinselele zokuphila ezithile

Imithi ingaba usizo kakhulu, ikakhulukazi uma ihlanganiswe nokwelashwa. Izidakamizwa zokulwa nokucindezeleka zisebenza ngokulungisa ikhemikhali yengqondo ukuthuthukisa ukulawula imizwelo. Udokotela wakho angase afake i-selective serotonin reuptake inhibitors (SSRIs), ezivame ukuba yikhetho lokuqala ngenxa yokuphumelela kwazo nemiphumela emibi ephansi.

Ezinye izinketho zemithi zihlanganisa i-serotonin-norepinephrine reuptake inhibitors (SNRIs), i-tricyclic antidepressants, noma imithi emisha njengebupropion. Ukufumana imithi efanele kuvame ukuthatha isikhathi futhi kungadingeka ukuzama izinketho ezahlukene noma ukuhlanganiswa kwazo.

Ukuguqulwa kwesitayela sempilo kuyizinto ezibalulekile zokwelashwa. Ukuzivocavoca njalo kungaba nemiphumela efanayo neyezinye izidakamizwa kubantu abanye abane-depression. Ukuqalisa amashejuli okuphumula okulungile, ukudla ukudla okunempilo, nokunciphisa ukusetshenziswa kotshwala konke kuwukusekela ukululama.

Emacaleni angaphenduki ekuwelapheni, ezinye izinketho zingacatshangelwa, njengokunyakaziswa kwe-magnetic kwe-transcranial (TMS) noma ukwelashwa kwe-electroconvulsive (ECT). Lezi zindlela zokwelapha zivame ukugcinelwa amacala abunzima angaphendulanga ekuwelapheni okuvamile.

Ukuthatha Kanjani Ukwelashwa Ekhaya Ngesikhathi Sokucindezeleka Okuqhubekayo?

Amasu okwelashwa ekhaya angawengeza kakhulu ukwelashwa kochwepheshe ngokuqondene nokuhlupheka okuqhubekayo. Lezi zindlela zokunakekela uqobo zikusiza ukuthi uphathe izimpawu nsuku zonke futhi wakhe ukumelana nokuphulukiswa isikhathi eside.

Ukuqamba umkhuba wansuku zonke kunikeza ubuhle nokuzinza okungasiza ekuqedeni ukuphazamiseka okuvamile okuletwa ukucindezeleka. Zama ukuvuka ubuthongo ngezikhathi ezifanayo, uhlele ukudla okuvamile, futhi ufake imisebenzi enikeza umqondo wenjongo noma impumelelo.

Ukuzivocavoca komzimba kungenye yezindlela zokwelapha ekhaya ezinamandla kakhulu zokucindezeleka. Awudingi ukuzivocavoca okunzima - ngisho nemizuzu engama-20-30 yokuhamba, ukudansa, noma ukwelula okuthambile kungakhuthaza amakhemikhali aqondisa isimo sengqondo ebuchosheni bakho. Thola imisebenzi oyithandayo, njengoba kungenzeka ukuthi uzoqhubeka nayo.

Ukudla kudlala indima ekulawuleni isimo sengqondo. Gxila ekudleni ukudla okuvamile, okuqondile okunezithelo eziningi, imifino, ukudla okugcwele, namaprotheni aphansi. Khawula ukudla okucutshunguliwe, ushukela omningi, notshwala, okuthuthukisa izimpawu zokucindezeleka.

Ubudlelwano bomphakathi kubalulekile, ngisho noma ungazizwa ufuna ukuhlanganyela nabantu. Yenza imizamo emincane yokugcina ubuhlobo:

• Thumela umyalezo kumphathi wakho noma ekhulwini lomndeni wakho
• Joyina amaqembu asekelayo aku-inthanethi abantu abacindezelekile
• Hlanganyela emisebenzini yomphakathi noma emsebenzini wokuzinikela
• Cabanga ngokuthatha isilwane sokuhlangana
• Hlela izikhathi zokudla ekhofini noma izingcingo zocingo nabantu abasekelayo

Amathemba okuqaphela nokuphumula angakusiza ukuthi ulawule imicabango emibi kanye nokucindezeleka. Zama izinhlelo zokusebenza zokuzindla, ukuzivocavoca kokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, noma i-yoga ebushelelezi. Lezi zindlela zikusiza ukuthi uhlale ukhona kunokuba ubanjwe emjikelezweni wemicabango emibi.

Imisebenzi yokudala inganikeza indlela yokukhulula imizwa kanye nomuzwa wokugcwaliseka. Kungaba ukubhala, ubuciko, umculo, ukulima, noma ubuciko, ukuhileleka emisebenzini yokudala kungaphakamisa isimo sakho sengqondo futhi kunikeze incazelo ngezikhathi ezinzima.

Ukuhlanzeka kokulala kubalulekile ekulawuleni ukucindezeleka. Dala umkhuba wokulala ophumuzayo, gcina igumbi lakho lokulala lipholile futhi limnyama, nciphisa isikhathi sesikrini ngaphambi kokulala, futhi gwema i-caffeine ekupheleni kosuku. Uma izinkinga zokulala ziqhubeka, xoxa nazo umhlinzeki wakho wezempilo.

Kufanele Uzilungiselele Kanjani Ukuya Kudoctor?

Ukulungiselela i-aphoyintimenti yakho yedokotela kungakusiza ukuthi uthole okuningi kakhulu ekuhambeleni kwakho futhi kuqinisekise ukuthi uthola ukunakekelwa okufanele kokuphazamiseka kokucindezeleka okuqhubekayo. Ukulungiselela okuhle kusiza umhlinzeki wakho wezempilo ukuthi aqonde isimo sakho futhi akhe uhlelo lokwelapha oluphumelelayo.

Qala ngokulandelela izimpawu zakho okungenani isonto ngaphambi kwe-aphoyintimenti yakho. Gcina idayari yesimo sengqondo ubhale isimo sakho sengqondo sansuku zonke, amazinga kwamandla, izindlela zokulala, nanoma yiziphi izinto ezikhuthazayo noma izenzakalo ezihlupha isimo sakho sengqondo. Lolu lwazi lusiza udokotela wakho ukuthi aqonde izindlela zokucindezeleka kwakho.

Yenza uhlu lwazo zonke izimpawu zakho, kufaka phakathi izimpawu zomzwelo nezemizimba. Ungashiyi lutho, ngisho noma kubonakala kungena luhlobo. Faka imininingwane mayelana nokuthi izimpawu zaqala nini, isikhathi eside zingakanani, nokuthi zithinta kanjani imisebenzi yakho yansuku zonke.

Lungiselela ulwazi mayelana nomlando wakho wezempilo yomzimba neyengqondo:

• Izimo zangaphambili zokucindezeleka noma ezinye izimo zempilo yengqondo
• Imithi oyizamele yokucindezeleka kanye nemiphumela yayo
• Umlando womndeni wokucindezeleka noma ezinye izimo zempilo yengqondo
• Imicimbi ebalulekile yokuphila noma izinto ezikhathazayo ezingase zibangele
• Ukusetshenziswa noma ukuncisheka kokudakwa

Letha uhlu oluphelele lwazo zonke izidakamizwa, izithasiselo, namavithamini owathathayo. Faka imithamo nokuthi uke wazithatha isikhathi esingakanani. Ezinye izidakamizwa zingathinta isimo sengqondo, ngakho-ke lolu lwazi lubalulekile ngodokotela wakho.

Bhala imibuzo ofuna ukuyibuza udokotela wakho. Imibuzo evamile ingafaka izinketho zokwelashwa, isikhathi esilindelekile sokuthuthuka, imiphumela emibi yemithi, noma ukushintsha kwendlela yokuphila okungasiza. Ukuba nemibuzo ebhalwe phansi kuqinisekisa ukuthi awukhohlwa izindaba ezibalulekile ngesikhathi sokuqokwa.

Cabanga ukuthi ulethe umngane othembekile noma ilungu lomndeni ekubeni. Bangakunika ukwesekwa, bakusize ukukhumbula ulwazi oluxoxiwe, futhi banikeze umbono wabo ngezimpawu zakho nendlela osebenza ngayo.

Qinisani futhi nicacise ngendlela ukucindezeleka okuthinta ngayo impilo yakho. Unganciphisi izimpawu zakho noma uzama ukubonakala uqine kunalokho ozizwayo. Udokotela wakho udinga ulwazi olunembile ukuze akusize ngokuphumelelayo.

Iyini i-Key Takeaway Mayelana ne-Persistent Depressive Disorder?

Into ebaluleke kakhulu okumele uyiqonde nge-persistent depressive disorder ukuthi iyisimo sezempilo sangempela, esingelashwa, hhayi iphutha lomlingiswa noma into okumele nje 'uyinqobe'. Lolu hlobo oluqhubekayo lokucindezeleka lungathinta kakhulu ikhwalithi yempilo yakho, kepha ngokwelashwa okuqondile nokusekelwa, ungazizwa kangcono futhi ubuyisele umuzwa wakho wethemba nenjabulo.

Ukubuyela esimweni esiqondile ngemuva kokuphelelwa amandla okucindezeleka okuqhubekayo kuthatha isikhathi nokubekezela. Ngokungafani nezifo ezibuhlungu eziphela ngokushesha, le meko idinga ukuphathwa nokunakekelwa okuqhubekayo. Noma kunjalo, abantu abaningi bayabona ukuthuthuka okukhulu ngokwelashwa okufanele, ngisho noma bebelwa iminyaka eminingi.

Ukuhlanganiswa kokwelashwa kwabasebenzi bezempilo nezindlela zokunakekela uqobo kunikeza imiphumela emihle kakhulu. Ukwelashwa, imithi, ukushintsha indlela yokuphila, kanye nokusekelwa komphakathi konke kusebenza ndawonye ukukusiza uphathe izimpawu futhi wakhe ukuqina. Awudingi ukukhetha indlela eyodwa kuphela - izinhlelo zokwelapha ezisebenza kahle kakhulu zivame ukufaka izindlela eziningi.

Khumbula ukuthi ukufuna usizo kuyisibonakaliso sobukhulu, hhayi ubuthakathaka. Abantu abaningi abane-persistent depressive disorder banciphisa ukwelashwa ngoba sebeyijwayele ukuba ngale ndlela noma bakholelwa ukuthi kufanele bakwazi ukuyilawula bodwa. Ngokushesha nje lapho uthola usizo, ngokushesha nje lapho ungaqala ukuzizwa kangcono.

Uhambo lwakho nge-persistent depressive disorder lukhethekile, futhi ukubuyela esimweni esiqondile kubukeka ngokuhlukile kubantu bonke. Abanye abantu bafinyelela ekuphumuleni okuphelele kwezimpawu, kuyilapho abanye bafunda ukuphatha isimo sabo ngokuphumelelayo ngenkathi bephila impilo egcwele, enenjongo. Womabili imiphumela abonisa impumelelo ekwelapheni le meko enzima kodwa elawuleka.

Imibuzo Evame Ukubuzwa Mayelana Ne-Persistent Depressive Disorder

Ingabe i-persistent depressive disorder ingaphela yodwa?

I-persistent depressive disorder ayipheli ngaphandle kokwelashwa. Nakuba izimpawu zingase ziguquguquke ngokuhamba kwesikhathi, ubukhulu bale meko kusho ukuthi idinga ukungenelela kwabasebenzi bezempilo ukuze iphele. Ngaphandle kokwelashwa, izimpawu zivame ukuqhubeka iminyaka eminingi futhi zingaba zimbi ngokuhamba kwesikhathi.

Ukungenelela kwasekuqaleni ngokwelashwa nokunakekelwa okufanele kwezokwelapha kuthuthukisa kakhulu imiphumela. Abantu abaningi bathola ukuthi ngokwelashwa okufanele, bangafinyelela ekuthuthukeni okukhulu noma ngisho ekuphumuleni okuphelele kwezimpawu.

Ukuthi ukwelashwa kwesifo sokuhlupheka okungapheli isikhathi esingakanani?

Isikhathi sokwelashwa sihlukahluka kakhulu kumuntu ngamunye, kodwa ngoba lokhu kuyisimo esingapheli, ukwelashwa kuvame ukuba isikhathi eside. Abantu abaningi babona ukuthuthuka okuqala phakathi kwamasonto angu-6-12 beqala ukwelashwa, kodwa ukuphulukisa ngokuphelele kungathatha izinyanga eziningi noma iminyaka.

Odokotela abaningi bezempilo yengqondo bancoma ukuqhubeka nokwelashwa okungenani izinyanga eziyi-6-12 ngemuva kokuthi izimpawu zibe ngcono ukuvimbela ukubuyela emuva. Abanye abantu bazuza ekwelashweni okuqhubekayo noma emithi ukuze bahlale bephilile isikhathi eside.

Ingabe isifo sokuhlupheka okungapheli sifana nokuthi umuntu ungumuntu ongajabuli?

Cha, isifo sokuhlupheka okungapheli yisimo sezempilo esidlula ngaphezu kwezimfanelo zomuntu siqu noma ukungajabuli. Nakuba ukucabanga okungajabulisi kungaba yisibonakaliso, lesi sifo sihilela ukuphazamiseka okukhulu emisebenzini yansuku zonke, ubuhlobo, nekhwalithi yokuphila.

Abantu abanesimo esinjalo bahlangana nokudumazeka okuqhubekayo, ukuswela ithemba, nezinye izimpawu eziphazamisa ikhono labo lokusebenza, ukugcina ubuhlobo, nokujabulela ukuphila. Lokhu kuhlukile kumuntu nje oqonda ukubona ingilazi njengengaphansi.

Ingabe ungaba nesifo sokuhlupheka okungapheli nokucindezeleka okukhulu ngesikhathi esifanayo?

Yebo, lokhu kubizwa ngokuthi “ukuhlupheka okubili” futhi kwenzeka lapho umuntu onesifo sokuhlupheka okungapheli ehlangana nezingxenye zokucindezeleka okukhulu. Ukuhlupheka okuncane okuqhubekayo kuwumqondo oyisisekelo, ngezigaba ezinzima kakhulu ezenzeka phezu kwalo.

Lo mhlanganiso ungaba nzima ngokukhethekile kodwa uyaphatheka ngokunakekelwa okufanele kwezokwelapha. Ukwelashwa kuvame ukubhekana nezimpawu eziqhubekayo nezigaba ezibuhlungu ngokwelashwa nemithi.

Ingabe ngizodingeka ngithathe imithi impilo yami yonke?

Akumele kube njalo, nakuba abanye abantu bayazuza ekuphathweni kwemithi isikhathi eside. Isinqumo sokuthi imithi ithathelwe isikhathi esingakanani sixhomeke ezintweni eziningi, kufaka phakathi indlela ophendula ngayo ekwelapheni, umlando wokubuyela emuva, kanye nezifiso zakho siqu.

Umhlinzeki wakho wezinsizakalo zezempilo uzosebenza nawe ukuze anqume indlela engcono kakhulu yesimo sakho. Abanye abantu bayaphumelela ekuyekezeni imithi ngemva kwesikhathi sokuzinza, kanti abanye bathola ukuthi imithi eqhubekayo iyabasiza ukuba bagcine impilo yabo kanye nokunambitheka kokuphila.