Ukufunda ngoxinzelelo

Uxinzelelo kukuziva ulusizi, luhlaza okwesibhakabhaka, awonwabanga, okanye usezantsi kwindawo zokulahla. Uninzi lwabantu luziva ngale ndlela kanye ethubeni.

Uxinzelelo lweklinikhi kukuphazamiseka kwemood. Kwenzeka xa iimvakalelo zosizi, ukulahleka, umsindo, okanye unxunguphalo zingena endleleni yobomi bakho ixesha elide. Ikwatshintsha nendlela osebenza ngayo umzimba wakho.

Uxinzelelo lubangelwa lutshintsho lweekhemikhali kwingqondo yakho. Imeko ingaqala ngexesha okanye emva kwesiganeko esibuhlungu ebomini bakho. Kungenzeka xa usela amayeza athile. Inokuqala kwakhona ngexesha okanye emva kokukhulelwa.

Ngamanye amaxesha akukho nto icacileyo okanye isizathu.

Ungaqaphela ezinye okanye zonke ezi ngxaki zilandelayo. Thetha nogqirha wakho ukuba unempawu ezihlala iiveki ezi-2 okanye ngaphezulu.

Uya kuhlala uneenguqu kwiimvakalelo zakho zemihla ngemihla okanye kwiimvakalelo zakho xa uxinezelekile. Unga:

• Ndiziva ndibuhlungu okanye ndiluhlaza okwesibhakabhaka kakhulu okanye ngalo lonke ixesha
• Zive unomsindo okanye ucaphuka ixesha elininzi, ngomsindo ophuma ngesiquphe
• Ungayonwabeli imisebenzi yesiqhelo ekwenza wonwabe, kubandakanya isondo
• Ndiziva ndingenathemba okanye ndingenakuzinceda
• Ungaziva ulungile ngesiqu sakho, okanye uzive ungenaxabiso, uzithiyile kwaye unetyala

Imisebenzi yesiqhelo yemihla ngemihla iyatshintsha naxa uxinezelekile. Unga:

• Unengxaki yokulala okanye ukulala ngaphezu kwesiqhelo
• Unobunzima bokugxila
• Zulazula kancinci kancinci okanye ubonakale ngathi "uyatsiba" okanye uyaphazamiseka
• Ndiziva ndilambile kancinci kunangaphambili, okanye nditsho nokuba unciphise umzimba
• Ndiziva ndidiniwe kwaye ndingenamandla
• Ungasebenzi kangako okanye uyeke ukwenza imisebenzi yesiqhelo

Ukudakumba kungakhokelela kwiingcinga zokufa okanye zokuzibulala, ezinokuba yingozi. Soloko uthetha nomhlobo okanye ilungu losapho kwaye ubize ugqirha wakho xa unezi mvakalelo.

Zininzi izinto onokuzenza ekhaya ukunceda ukulawula uxinzelelo, ezinje:

• Lala ngokwaneleyo.
• Landela ukutya okusempilweni.
• Thatha amayeza ngokuchanekileyo. Funda indlela yokulawula iziphumo ebezingalindelekanga.
• Jonga imiqondiso yokuqala yokuba ukudakumba kuya kusiba mandundu. Yiba nesicwangciso ukuba kuyenzeka.
• Zama ukwenza umthambo ngakumbi.
• Khangela izinto ezikwenza wonwabe.

Thintela utywala neziyobisi ezingekho mthethweni. Oku kunokubangela ukudakumba kubi ngokuhamba kwexesha. Basenokungena endleleni yesigwebo sakho malunga nokuzibulala.

Thetha nomntu omthembileyo malunga neemvakalelo zakho zokudakumba. Zama ukuba phakathi kwabantu abanenkathalo nabanethemba. Ukuzithandela okanye ukuthatha inxaxheba kwimisebenzi yeqela kunokunceda.

Ukuba uxinezelekile ekwindla okanye ebusika, buza ugqirha wakho malunga nonyango olukhanyayo. Olu nyango lusebenzisa isibane esikhethekileyo esisebenza njengelanga.

Abanye abantu banokuziva bebhetele emva kweeveki ezimbalwa zokuthatha amayeza okulwa uxinzelelo. Abantu abaninzi kufuneka bathathe la mayeza iinyanga ezi-4 ukuya kwezi-9. Bayayifuna le nto ukuze bafumane impendulo epheleleyo kwaye bathintele uxinzelelo ekubuyeni.

Ukuba ufuna amayeza okulwa noxinzelelo, kufuneka uwathathe yonke imihla. Ugqirha wakho unokufuna ukutshintsha uhlobo lwamayeza owathathayo okanye idosi.

SUKUYEKE ukuthatha iyeza lakho wedwa, nokuba uziva ubhetele okanye uneziphumo ebezingalindelekanga. Soloko ubiza ugqirha wakho kuqala. Xa ilixesha lokumisa amayeza akho, ugqirha wakho uya kulinciphisa kancinci inani olithabathayo ngokuhamba kwexesha.

Ukuthetha ngonyango kunye neengcebiso kunokunceda abantu abaninzi abanokudakumba. Inokukunceda ukuba ufunde iindlela zokujongana neemvakalelo zakho kunye neengcinga zakho.

Zininzi iintlobo ezahlukeneyo zonyango lwentetho. Unyango olusebenzayo luhlala ludibanisa:

• Thetha unyango
• Utshintsho kwindlela yokuphila
• Iyeza

• Iifom zokudakumba

Umbutho wezengqondo zaseMelika. Uxinzelelo olukhulu lokudakumba. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo: DSM-5. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika. Ngo-2013: 160-168.

Fava M, Østergaard SD, Cassano P.Ukuphazamiseka kwemood: ukuphazamiseka koxinzelelo (ukuphazamiseka kwengqondo). Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2016: isahluko 29.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Uxinzelelo. www.nimh.nih.gov/health/topics/depression/index.shtml. Ukuhlaziywa ngoFebruwari 2018. Ifikeleleke ngo-Okthobha u-15, 2018.

• Uxinzelelo