Unobangela woxinzelelo

Umxholo

• Yintoni ebangela ukudakumba?
• Imfuza
• Amachiza
• IHormonal
• Ixesha
• Imeko
• Zithini iimpawu zoxinzelelo?
• Zeziphi izinto ezinobungozi boxinzelelo?
• Lufunyaniswa njani uxinzelelo?
• Lunyangwa njani uxinzelelo?

Yintoni uxinzelelo?

Uxinzelelo sisifo esichaphazela imeko kunye nokujonga ngokubanzi. Ukuphulukana nomdla kwimisebenzi okanye ukuziva ulusizi kwaye ezantsi ziimpawu ezibonisa le meko. Nangona uninzi lwabantu luziva lusizi okanye luphantsi okwexeshana, uxinzelelo lweklinikhi lungaphezulu kokuziva ulusizi.

Uxinzelelo sisimo esibi sonyango kwaye abantu bahlala bengenako ukufikelela nje kwimeko yokudakumba. Ukudakumba okunganyangekiyo kunokubangela imiba ehlala iquka:

• iingxaki zengqesho
• uxinzelelo kubudlelwane
• iziyobisi notywala
• iingcinga zokuzibulala okanye iinzame

Abantu abaninzi abafumana unyango olusebenzayo kuxinzelelo baya kuhlala benempilo kwaye bonwabile. Kwabanye, ukudakumba kunokuba ngumceli mngeni wobomi bonke ofuna unyango ixesha elide.

Thetha nogqirha wakho ukuba ucinga ukuba unengxaki yoxinzelelo okanye unengxaki yokudakumba. Abantu bayo nayiphi na iminyaka kunye nemeko yobomi banokuba noxinzelelo.

Yintoni ebangela ukudakumba?

Uxinzelelo ayisiyo imeko elula enesizathu esaziwayo. Abanye abantu banokuchaphazeleka kukudakumba iziqendu ngelixa abanye kungenjalo. Kubalulekile ukuxoxa ngeempawu nogqirha wakho. Zininzi izinto ezinokubangela uxinzelelo.

Imfuza

Ukudakumba kunokuba yimeko yelifa. Unokuba namathuba aphezulu okufumana ingxaki yokudakumba ngexesha elithile ebomini bakho ukuba unelungu losapho elinokudakumba. Imizila yemfuza echaphazelekayo ayaziwa. Kukholelwa ukuba uninzi lwemfuza lunokudlala into ebangela uxinzelelo.

Amachiza

Abanye abantu baneenguqu ezibonakalayo kubuchwephesha babo ngoxinzelelo. Nangona esi sizathu sinokubakho asiqondwa, iphakamisa ukuba uxinzelelo luqala ngokusebenza kwengqondo. Abanye oogqirha bengqondo bajonga ikhemistri yobuchopho kunye neemeko zoxinzelelo.

I-Neurotransmitters kwingqondo-ngakumbi i-serotonin, i-dopamine, okanye i-norepinephrine-ichaphazela iimvakalelo zolonwabo kunye nolonwabo kwaye isenokungalingani kubantu abanexinzelelo. I-anti-depressants isebenza ukulinganisa ii-neurotransmitters, ngakumbi i-serotonin. Njani kwaye kutheni la ma-neurotransmitters ephuma ebhalansi kwaye yeyiphi indima abayidlalayo kumazwe oxinzelelo angaqondwa ngokupheleleyo.

IHormonal

Utshintsho kwimveliso yehomoni okanye ekusebenzeni kunokukhokelela kuqaliso lwamazwe oxinzelelo. Naluphi na utshintsho kwizimo zehomoni- kubandakanya ukuya exesheni, ukubeleka, iingxaki ze-thyroid, okanye ezinye iingxaki-kunokubangela uxinzelelo.

Ngoxinzelelo lwasemva kokubeleka, oomama baba neempawu zokudakumba emva kokubeleka. Kuqhelekile ukuba neemvakalelo ngenxa yokutshintsha kwehomoni, kodwa uxinzelelo lwasemva kokubeleka luyimeko embi.

Ixesha

Njengokuba ixesha lasemini lifutshane ebusika, abantu abaninzi baba neemvakalelo zokudinwa, ukudinwa, kunye nokuphelelwa ngumdla kwimisebenzi yemihla ngemihla. Le meko ibizwa ngokuba kukuphazamiseka kwexesha lonyaka (SAD). Ngoku iyaziwa njengengxaki enkulu yokudakumba kunye nephethini yamaxesha onyaka. Ugqirha wakho unokukunika amayeza okanye ibhokisi ekhanyayo yokunceda ukunyanga le meko. Le meko ihlala ihamba nje xa iintsuku zide.

Imeko

Umothuko, utshintsho olukhulu, okanye umzabalazo ebomini kunokubangela imeko yoxinzelelo. Ukuphulukana nomntu omthandayo, ukugxothwa emsebenzini, ukubaneengxaki zemali, okanye ukwenza utshintsho olukhulu kunokuba nefuthe elikhulu ebantwini.

Zithini iimpawu zoxinzelelo?

Ngelixa iimpawu zoxinzelelo zinokwahluka ngokuxhomekeka kubukhali, kukho iimpawu ezithile ezisemgangathweni ekufuneka uzilindile. Uxinzelelo aluchaphazeli nje ukucinga kunye neemvakalelo zakho, lunokuchaphazela nendlela owenza ngayo, into oyithethayo kunye nolwalamano lwakho nabanye. Iimpawu eziqhelekileyo zibandakanya:

• lusizi
• ukudinwa
• ingxaki yokujonga okanye ukugxila
• ukungonwabi
• umsindo
• ukucaphuka
• unxunguphalo
• Ukuphelelwa ngumdla kwimisebenzi eyonwabisayo okanye eyonwabisayo
• Imiba yokulala (kakhulu okanye incinci)
• akukho mandla
• Ukunqwenela ukutya okungenampilo
• ixhala
• ukubekwa wedwa
• ukungazinzi
• ukukhathazeka
• unengxaki yokucinga ngokucacileyo okanye uthathe izigqibo
• Ukusebenza kakubi emsebenzini okanye esikolweni
• ukuyeka imisebenzi
• ubutyala
• Iingcinga okanye ukuzibulala
• iintlungu, njengeentloko okanye iintlungu zemisipha
• iziyobisi okanye utywala

Abanye abantu bakwabonisa iimpawu zemania, iziqendu zengqondo, okanye utshintsho kubuchule bemoto. Oku kunokubonisa ezinye iimeko ezinokubangela uxinzelelo, njengokuphazamiseka kwengqondo.

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:

• · Tsalela umnxeba ku-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, uphikise, usoyikise, okanye ungxolise.

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

Zeziphi izinto ezinobungozi boxinzelelo?

Zininzi izinto ezinokunyusa umngcipheko wokuba nokudakumba ngexesha elithile ebomini bakho. Izinto zomngcipheko zibandakanya:

• ukuba ngumfazi (uninzi lwabasetyhini lufunyaniswa lunokudakumba kunamadoda)
• ukuzithemba okuphantsi
• ukuba nezihlobo zegazi ezinedepression
• ukuba gay, lesbian, bisexual, okanye transgender
• ukuba nezinye iingxaki zempilo yengqondo, njengoxinzelelo okanye ukuphazamiseka kwengqondo
• ukusebenzisa iziyobisi gwenxa okanye utywala
• ukuba nesifo esibi okanye esinganyangekiyo
• ukuthatha amayeza athile, njengeepilisi zokulala
• Ukuhlala kwingingqi yehlabathi enobusuku obude basebusika kunye nokukhanya kwelanga

Lufunyaniswa njani uxinzelelo?

Ukufumanisa uxinzelelo ugqirha wakho uya kwenza uviwo olupheleleyo kwaye afumane imbali yakho yonyango. Banokukuthumela kugqirha wezifo zengqondo kuvavanyo olunzulu ngakumbi. Kuba ukudakumba akunakuvavanywa ukusebenzisa uvavanyo lwegazi, ugqirha wakho uya kukubuza imibuzo malunga neengcinga zakho kunye neemvakalelo zakho. Ugqirha wakho uya kuba nakho ukukuchonga ngokusekelwe kwiimpawu kunye neempendulo zakho.

Lunyangwa njani uxinzelelo?

Ukuze unyange uxinzelelo lwakho ugqirha unokuyalela amayeza, unyango lwengqondo, okanye zombini. Kungathatha ixesha ukufumana indibaniselwano ekusebenzela. Izisombululo zonyango ziya kulungelelaniswa netyala lakho elithile kuba izizathu kunye neempawu zoxinzelelo zinokwahluka.

Ukuzivocavoca, ukuphepha iziyobisi kunye notywala, kunye nokunamathela kwinkqubo kunokunceda ukugcina uxinzelelo phantsi kolawulo. Xoxa ngeempawu zakho nogqirha wakho ukufumana isicwangciso sonyango esisebenzayo.