Ukujongana noxinzelelo emva koqhawulo-mtshato

Umxholo

• Isempilweni xa kuthelekiswa neempawu ezingekho sempilweni zokwahlukana
• Kwenzeka ntoni xa ukudakumba kunganyangwa?
• Unyango loxinzelelo
• Ukufumana inkxaso emva kokwahlukana
• Uyintoni umbono woxinzelelo emva koqhawulo-mtshato?
• Uthintelo lokuzibulala

Iziphumo zokwahlukana

Ukwahlukana akusoloko kulula. Ukuphela kobudlelwane kunokwenza umhlaba wakho ujonge ezantsi kwaye kubangele uluhlu lweemvakalelo. Abanye abantu bakwamkela ngokukhawuleza ukuphela kobudlelwane kwaye baqhubeke, kodwa abanye banokujongana nokudakumba.

Eli inokuba lixesha elibuhlungu, kwaye inokuziva ngathi umhlaba wakho uyawa. Kodwa ngexa usizi kunye nemo yeemvakalelo eziphakamileyo ziindlela eziqhelekileyo zokuphendula emva kokwahlukana, kubalulekile ukuqaphela iimpawu zoxinzelelo.

Isempilweni xa kuthelekiswa neempawu ezingekho sempilweni zokwahlukana

Kuba iimpawu zoxinzelelo zinokuthamba ukusuka kubumnene ukuya kubunzima, kuhlala kunzima ukwazi ukuba ngaba usizi kunye nosizi ziindlela eziqhelekileyo zokuphendula ekwahlukaneni okanye uphawu lwento enzulu ngakumbi njengoxinzelelo.

Kulungile ukuba buhlungu ngokuphulukana nobudlelwane njengoko uqala inkqubo yokuphilisa. Kodwa oku akucebisi ukuba zonke iimvakalelo ozivayo ziyindlela yesiqhelo yokuphendula. Kukho iimpawu ezisempilweni nezingenampilo yokwahlukana. Ukwazi umahluko phakathi kwezi mpawu kunokukunceda ubone ukuba ngaba unengxaki yoxinzelelo.

Iimpawu ezisempilweni zokwahlukana kunokubandakanya:

• umsindo nokukhathazeka
• ukukhala nosizi
• uloyiko
• ukuphuthelwa
• Ukuphelelwa ngumdla kwimisebenzi

Ezi mpawu zinzima. Kodwa ukuba ufumana impendulo eqhelekileyo kukwahlukana, imeko yakho yeemvakalelo iya kuphucuka kancinci kancinci njengoko uhlengahlengisa ebomini ngaphandle kweqabane lakho. Ixesha elithathwayo ukuphilisa liyahluka kumntu ngamnye, ke yiba nomonde.

Ngelixa kuyinto eqhelekileyo ukuziva ulusizi kunye nentlungu emva kokwahlukana, kuya kufuneka uthethe nogqirha ukuba iimpawu zakho aziqali ukuphucula emva kweeveki ezimbalwa, okanye ukuba ziya zisiba mbi. Ukuze ufumane ukuba unokudakumba, kufuneka ubuncinci ubuncinci kwezi mpawu zisithoba zilandelayo kwisithuba seeveki ezimbini ubuncinci:

• Ndiziva ndibuhlungu, ndingenanto, okanye ndingenathemba phantse yonke imihla phantse yonke imihla
• Ukuphelelwa ngumdla kwimisebenzi obukade uyonwabela
• ukwehla kobunzima kunye nelahleko lokutya, okanye ukonyuka kwesidlo kunye nokuzuza ubunzima
• ukulala kancinci okanye kakhulu
• ukwanda kwentshukumo efana nokuhambahamba okanye ukusonga isandla, okanye ukuthetha kancinci kunye nentshukumo
• uziva ngathi awunawo amandla kuninzi losuku
• ndiziva ndingento yanto
• ubunzima bokugxila okanye ukwenza izigqibo
• iingcinga ngokufa, ekwabizwa ngokuba kukuzibulala

Ukudakumba kunokwenzeka nakubani na emva kokwahlukana, kodwa abanye abantu basemngciphekweni omkhulu. Unobangela woxinzelelo uyahluka, kodwa unokufumana ezi mvakalelo ukuba unembali yobuqu yoxinzelelo okanye esinye isifo sengqondo. Ezinye izinto ezinokuthi zibe negalelo kuxinzelelo emva koqhekeko zibandakanya utshintsho lwehomoni okanye kwangaxeshanye unyamezele olunye utshintsho kubomi bakho, njengokulahleka komsebenzi okanye ukuswelekelwa ngumntu omthandayo.

Kwenzeka ntoni xa ukudakumba kunganyangwa?

Ukuqonda iimpawu zoxinzelelo emva kokuqhekeka kunye nokufumana uncedo kule meko kunokunciphisa umngcipheko weengxaki. Ukuba ayishiywanga inganyangwa, unokuxhomekeka etywaleni okanye kwiziyobisi ukuze ukhathazeke ngokweemvakalelo. Uxinzelelo luthatha impilo yakho emzimbeni. Unokufumana iintlungu ezidibeneyo, iintloko, kunye nentlungu engachazwanga yesisu. Ukongeza, uxinzelelo olungapheliyo lunokuwenza buthathaka amajoni akho omzimba kwaye kukwenze ube sesichengeni sokosuleleka kunye nezifo. Ukutya ngokweemvakalelo kunokubangela ukutyeba ngokugqithisileyo kunye nokwandisa umngcipheko wesifo sentliziyo kunye neswekile.

Ezinye iingxaki zokudakumba zingabandakanya:

• uloyiko
• iingxaki ekhaya, emsebenzini, okanye esikolweni
• Iingcinga zokuzibulala

Unyango loxinzelelo

Jonga ugqirha ukuba iimpawu zakho aziqali ukuphucula kwiiveki ezimbini ukuya kwezintathu.

Ngokusekwe kwiimpawu zakho, ugqirha wakho unokumisela umntu ukuba ahlangabezane neemvakalelo zakho. Oku kubandakanya:

• i-serotonin reuptake inhibitors ekhethiweyo, enjenge-fluoxetine (Prozac) kunye ne-paroxetine (Paxil)
• i-serotonin-norepinephrine reuptake inhibitors, enjenge-duloxetine (iCymbalta) kunye ne-venlafaxine (i-Effexor XR)
• i-tricyclic antidepressants, efana ne-imipramine (Tofranil) kunye ne-nortriptyline (Pamelor)
• i-monoamine oxidase inhibitors, efana ne-tranylcypromine (iParnate) kunye ne-phenelzine (Nardil)

Qinisekisa ukuba uyayiqonda imingcipheko yokuthatha i-anti-depressants. Amanye amayeza anokubangela iziphumo ebezesondo, ukonyuka kokutya, ukulala, kunye nokuzuza ubunzima.

Thetha nogqirha wakho ukuba iimpawu zakho aziphucuki okanye zisiba mbi, okanye ukuba uneziphumo ebezingalindelekanga ezibi. Ugqirha wakho unokuhlengahlengisa idosi yakho okanye acebise amayeza ahlukileyo. Kuxhomekeke kubukrakra boxinzelelo emva kokwahlukana, ugqirha wakho unokucebisa ngengcebiso okanye unyango lwengqondo ukukunceda ujongane neemvakalelo zakho, ngakumbi ukuba ukhe wanazo iingcinga zokuzibulala.

Iindlela zokumelana nokudakumba ezingabandakanyi uncedo lobuchule zibandakanya:

Umthambo: Ukuzivocavoca umzimba kunokuqinisa amajoni akho omzimba kunye nokunyusa amandla akho. Ukuzilolonga kukonyusa imveliso yomzimba wakho yee-endorphins, ezinokuphucula imeko yakho. Cwangcisa imizuzu engama-30 yomsebenzi womzimba ubuncinci kathathu ngeveki.

Hlala uxakekile: Jonga izinto ozithandayo kwaye ugcine ingqondo yakho ixakekile. Ukuba uziva udandathekile, funda incwadi, uhambe uhambe, okanye uqale iprojekthi ejikeleze indlu.

Fumana ubuthongo obuninzi: Ukufumana ukuphumla okuninzi kunokukwenza uphucule impilo yakho yengqondo kwaye kukuncede ukwazi ukumelana emva koqhawulo-mtshato.

Unyango ngamayeza ezendalo: Ukuba awufuni ukuthatha amayeza kagqirha, buza ugqirha wakho malunga nezongezelelo ezisetyenziselwa ukudakumba, njengeSt.John's wort, S-adenosylmethionine okanye i-SAMe, kunye ne-omega-3 fatty acids ngohlobo lweoyile yentlanzi. Ezinye izongezo azinakudityaniswa nonyango lwamayeza, ngoko ke qhagamshelana nogqirha wakho kwangaphambili. Unokuphinda ujonge ezinye iindlela zonyango ezinokudakumba, njengokucoca umzimba, unyango lokuthambisa kunye nokucamngca.

Ukufumana inkxaso emva kokwahlukana

Ukufumana ukwahlukana kulula xa ufumana inkxaso evela kusapho kunye nabahlobo. Akunyanzelekanga ukuba uqhubeke noku wedwa, ke jikeleza nabantu abakhuthazayo. Ukuba uziva ulilolo okanye usoyika, tsalela umntu omthandayo kwaye wenze izicwangciso zentlalo.

Gwema abantu abangenanto abanokukugweba okanye bakugxeke. Oku kunokwenza uxinzelelo lube mandundu kwaye kwenze kube nzima kuwe ukuba uphilise emva kokwahlukana.

Unako ukulwa nesizungu kunye noxinzelelo emva koqhekeko ngokuhlakulela ubuhlobo obutsha kunye nokunxibelelana kwakhona nabahlobo bakudala. Dibana nabambalwa osebenza nabo kwisidlo sasemini okanye isidlo sangokuhlwa, okanye bathathe inxaxheba ekuhlaleni ukuze udibane nabantu abatsha. Joyina iklabhu, uthathe iklasi, okanye ivolontiya ngexesha lakho lokuzimela.

Nokuba uxinzelelo lwakho alukho nzima ngokwaneleyo kunyango lwengqondo, kunokuba luncedo ukujoyina iqela lenkxaso. Khangela amaqela enkxaso yokuqhawula umtshato kunye noqhawulo-mtshato kufutshane nekhaya lakho, okanye ukhethe iqela elixhasayo lokugula ngengqondo noxinzelelo. Uya kudibana nabantu abadlule kumava afanayo, kunye neendlela zokufunda ukumelana neemvakalelo zakho.

Uyintoni umbono woxinzelelo emva koqhawulo-mtshato?

Ngaphandle kokuqengqeleka kwe-rollercoaster yokwahlukana, kunokwenzeka ukuba uphilise kwaye woyise uxinzelelo lwengqondo. Umbono ulungile kunyango, kodwa kubalulekile ukuba ungazihoyi iimvakalelo ezimbi kunye nosizi. Inkqubo yokuphilisa iyahluka kumntu ngamnye. Kodwa ngoncedo lwabahlobo, usapho, kwaye mhlawumbi nogqirha, ungalunqoba uxinzelelo kwaye uqhubeke emva kokuba ubudlelwane buphelile.

Uthintelo lokuzibulala

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:

• Tsalela u-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
• Hlala naloo mntu de kufike uncedo.
• Susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
• Mamela, kodwa musa ukugweba, ukuphikisa, ukugrogrisa, okanye ukukhwaza.

Ukuba ucinga ukuba umntu othile ucinga ngokuzibulala, fumana uncedo kwingxaki okanye kumnxeba onqabileyo wokuthintela ukuzibulala. Zama iNqanaba lokuSebenza lokuThintela ukuzibulala ku-800-273-8255.

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