Ukuqhubeka nokudakumba

Uxinzelelo oluqhubekayo lokudakumba (PDD) luhlobo olungapheliyo (oluqhubekayo) loxinzelelo apho imeko yomntu iphantsi rhoqo.

Ingxaki yoxinzelelo eqhubekayo ebizwa ngokuba yi-dysthymia.

Oyena nobangela wePDD awaziwa. Ingabaleka kwiintsapho. I-PDD yenzeka rhoqo kwabafazi.

Uninzi lwabantu abanePDD baya kuba nesiqendu soxinzelelo olukhulu ngamanye amaxesha ebomini babo.

Abantu abadala abane-PDD banokuba nobunzima bokuzikhathalela, balwa nokuzimela, okanye babe nezifo zonyango.

Olona phawu luphambili lwePDD yimeko ephantsi, emnyama, okanye ebuhlungu kwiintsuku ezininzi ubuncinci iminyaka emi-2. Kubantwana nakwishumi elivisayo, imeko inokucaphuka endaweni yoxinzelelo kwaye ihlala unyaka omnye ubuncinci.

Ukongeza, ezimbini okanye nangaphezulu kwezi mpawu zilandelayo zikhona phantse lonke ixesha:

• Ukuziva ungenathemba
• Ukulala kancinci okanye ukulala kakhulu
• Amandla aphantsi okanye ukudinwa
• Ukuzijongela phantsi
• Ukutya okungafanelekanga okanye ukutya kakhulu
• Uxinzelelo olubi

Abantu abanePDD bahlala bethatha umbono ongalunganga okanye odimazayo ngokwabo, ngekamva labo, abanye abantu, kunye neziganeko zobomi. Iingxaki zihlala zibonakala kunzima ukuzisombulula.

Umboneleli wakho wokhathalelo lwempilo uya kuthatha imbali yeemvakalelo zakho kunye nezinye iimpawu zempilo yengqondo. Umboneleli unokujonga kwakhona igazi lakho kunye nomchamo ukukhupha ngaphandle kwezizathu zonyango.

Zininzi izinto onokuzama ukuphucula iPDD:

• Lala ngokwaneleyo.
• Landela ukutya okusempilweni, okunesondlo.
• Thatha amayeza ngokuchanekileyo. Xoxa ngazo naziphi na iziphumo ebezingalindelekanga kunye nomboneleli wakho.
• Funda ukubukela imiqondiso kwangoko yokuba iPDD yakho iya isiba mandundu. Yiba nesicwangciso sendlela oza kuphendula ngayo ukuba iyenzeka.
• Zama ukwenza umthambo rhoqo.
• Khangela izinto ezikwenza wonwabe.
• Thetha nomntu omthembileyo malunga nendlela oziva ngayo.
• Zijikeleze nabantu abakhathalayo nabakhayo.
• Thintela utywala neziyobisi ezingekho mthethweni. Oku kunokwenza imood yakho ibe mandundu ngokuhamba kwexesha kwaye iphazamise ukugweba kwakho.

Amayeza ahlala esebenza kwi-PDD, nangona ngamanye amaxesha engasebenzi njengokuba esenza kuxinzelelo olukhulu kwaye kunokuthatha ixesha elide ukusebenza.

Sukuyeka ukuthatha iyeza lakho wedwa, nokuba uziva ubhetele okanye uneziphumo ebezingalindelekanga. Soloko ubiza umnikezeli wakho kuqala.

Xa ilixesha lokumisa amayeza akho, umboneleli wakho uya kukuyalela ngendlela yokunciphisa kancinci idosi endaweni yokumisa ngesiquphe.

Abantu abanePDD banokuncedwa luhlobo oluthile lonyango lokuthetha. Ukuthetha ngonyango yindawo elungileyo yokuthetha ngeemvakalelo nangeengcinga, kunye nokufunda iindlela zokujongana nazo. Inokukunceda ukuqonda ukuba iPDD yakho ibuchaphazele njani ubomi bakho kwaye ujongane ngokufanelekileyo. Iindidi zonyango lwentetho zibandakanya:

• Ukunyanga ngokuziphatha kwengqondo (CBT), ekunceda ukuba ufunde ngakumbi ngeempawu zakho kunye nezinto ezibenza babe mandundu. Uya kufundiswa izakhono zokusombulula iingxaki.
• I-Insight-oriented okanye i-psychotherapy, enokunceda abantu abane-PDD baqonde izinto ezinokubangela iingcinga neemvakalelo zabo.

Ukujoyina iqela lenkxaso labantu abaneengxaki ezinjengezakho kunokunceda. Buza ugqirha wakho okanye umboneleli wezempilo ukuba acebise iqela.

I-PDD yimeko engapheliyo enokuhlala iminyaka. Abantu abaninzi bachacha ngokupheleleyo ngelixa abanye beqhubeka nokuba neempawu ezithile, kwanonyango.

I-PDD ikwandisa umngcipheko wokuzibulala.

Biza ixesha lokubonana nomboneleli wakho ukuba:

• Uhlala uziva udandathekile okanye uphantsi
• Iimpawu zakho ziya zisiba mandundu

Biza uncedo ngokukhawuleza ukuba wena okanye umntu omaziyo uvelisa umngcipheko wokuzibulala:

• Ukunika izinto, okanye ukuthetha ngokuhamba kunye nesidingo sokufumana "imicimbi ngokulandelelana"
• Ukwenza isimilo sokuzibhubhisa, njengokuzenzakalisa
• Ukutshintsha ngesiquphe kokuziphatha, ngakumbi ukuzola emva kwexesha loxinzelelo
• Ukuthetha ngokufa okanye ukuzibulala
• Ukurhoxa kubahlobo okanye ukungafuni ukuphuma naphi na

PDD; Ukudakumba okungapheliyo; Uxinzelelo - olungapheliyo; Dysthymia

Umbutho wezengqondo zaseMelika. Ukuqhubeka nokudakumba (dysthymia). Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika, 2013; 168-171.

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.

Schramm E, Klein DN, Elsaesser M, Furukawa TA, Domschke K.Ukuphononongwa kwe-dysthymia kunye nokuphazamiseka okungapheliyo koxinzelelo: imbali, ii-correlates, kunye nefuthe leklinikhi. ILancet Psychiatry. Ngo-2020; 7 (9): 801-812. IINKCUKACHA: 32828168 pubmed.ncbi.nlm.nih.gov/32828168/.