Uxinzelelo - ukuyeka amayeza akho

Amachiza okulwa uxinzelelo ngamayeza kagqirha onokuwathatha ukunceda uxinzelelo, uxinzelelo, okanye iintlungu. Njengalo naliphi na iyeza, kukho izizathu zokuba uthathe i-anti-depressants okwethutyana kwaye emva koko ucinge ukuba awusayi kuzithatha.

Ukuyeka iyeza lakho kunokuba lukhetho olufanelekileyo kuwe. Kodwa kuqala, kuya kufuneka uthethe nomboneleli wakho wezempilo. Indlela ekhuselekileyo yokuyeka ukuthatha eli yeza kukuthoba idosi ekuhambeni kwexesha. Ukuba uyeka ukuthatha amayeza ngequbuliso, usengozini yoku:

• Iimpawu ezibuyayo, ezinje ngoxinzelelo olukhulu
• Umngcipheko wokuzibulala (kwabanye abantu)
• Iimpawu zokurhoxa, ezinokuthi zivakale njengomkhuhlane okanye zivelise iingxaki zokulala, isiyezi, intloko ebuhlungu, ixhala okanye ukucaphuka

Bhala zonke izizathu zokuba uyeke ukuthatha amayeza.

Ngaba usaziva udandathekile? Ngaba iyeza alisebenzi? Ukuba kunjalo, cinga ngoku:

• Ubulindele ntoni ukuba buza kutshintsha ngeli yeza?
• Ngaba uthathe eli yeza ixesha elide ngokwaneleyo ukuba lisebenze?

Ukuba uneziphumo ebezingalindelekanga, bhala ukuba ziyintoni na kwaye zenzeka nini. Umboneleli wakho anganakho ukulungelelanisa amayeza akho ukuphucula ezi ngxaki.

Ngaba unenye inkxalabo malunga nokuthatha eli yeza?

• Ngaba unengxaki ekuhlawuleni?
• Ngaba iyakukhathaza into yokuba kufuneka uyithathe yonke imihla?
• Ngaba kuyakukhathaza ukucinga ukuba unoxinzelelo kwaye kufuneka uthathe amayeza?
• Ngaba ucinga ukuba unganakho ukujongana neemvakalelo zakho ngaphandle kweyeza?
• Ngaba abanye bathi awudingi amayeza okanye awufanele ukuwathatha?

Ngaba ucinga ukuba ingxaki inokuba ihambile, kwaye uyazibuza ukuba ungayeka iyeza ngoku?

Thatha uluhlu lwakho lwezizathu zokuyeka ukuthatha amayeza kumboneleli lowo ukumiselweyo. Thetha ngengongoma nganye.

Emva koko, buza umboneleli wakho:

• Ngaba siyavumelana ngeenjongo zethu zonyango?
• Zithini izibonelelo zokuhlala kweli yeza ngoku?
• Buphi ubungozi bokuyeka eli yeza ngoku?

Fumanisa ukuba ngaba zikhona ezinye izinto onokuzenza ukulungisa izizathu zakho zokuyeka iyeza, njenge:

• Ukutshintsha ithamo amayeza
• Ukutshintsha ixesha losuku uthatha iyeza
• Ukutshintsha ukuba ulithatha njani iyeza ngokunxulumene nokutya
• Ukuthatha iyeza elahlukileyo endaweni yoko
• Ukunyanga naziphi na iziphumo ebezingalindelekanga
• Ukongeza olunye unyango, njengonyango lokuthetha

Fumana ulwazi oludingayo ukuze wenze isigqibo esifanelekileyo. Cinga ngempilo yakho kwaye yintoni ebalulekileyo kuwe. Le ncoko kunye nomboneleli wakho iya kukunceda uthathe isigqibo sokuba:

• Qhubeka uthatha iyeza
• Zama ukutshintsha into okanye ukongeza into
• Yeka ukuthatha iyeza ngoku

Qiniseka ukuba uyayiqonda into ekufuneka uyenzile ukunqanda amayeza ngokukhuselekileyo. Buza umboneleli wakho ngendlela yokwehlisa ithamo leli yeza ngokuhamba kwexesha. Ungayeki ukuthatha eli yeza ngesiquphe.

Njengokuba unciphisa inani lamayeza owasebenzisayo, bhala phantsi naziphi na iimpawu ozivayo kunye nexesha oziva ngalo. Emva koko xoxa ezi nomboneleli wakho.

Uxinzelelo okanye uxinzelelo akunakubuya kwangoko xa uyeka ukuthatha iyeza, kodwa lisenokuphinda libuye kwixesha elizayo. Ukuba uqala ukudandatheka okanye uxhalabe kwakhona, tsalela umnikezeli wakho. Kuya kufuneka ubize umnikezeli wakho ukuba uneempawu zokurhoxa ezidweliswe apha ngasentla. Kubaluleke kakhulu ukufumana uncedo ukuba uneengcinga zokuzenzakalisa okanye zenzakalise abanye.

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.

• Ukudakumba
• Uxinzelelo