Uxinzelelo olukhulu (Uxinzelelo lweklinikhi)

Umxholo

• Yintoni eyona ngxaki yokudandatheka?
• Zithini iimpawu zesifo sokudakumba?
• Yintoni ebangela ukudakumba okukhulu?
• Sinyangwa njani isifo sokudakumba?
• Amayeza
• Ukukhetha i-serotonin reuptake inhibitors (i-SSRIs)
• Amanye amayeza
• Unyango ngengqondo
• Utshintsho kwindlela yokuphila
• Yitya ngokufanelekileyo
• Gwema utywala kunye nokutya okucutshungulwayo
• Fumana umthambo omninzi
• Lala kamnandi
• Luthini uluvo lomntu onengxaki yokudakumba?
• Iingcinga zokuzibulala

Ukuhamba / imifanekiso kaFetty

Yintoni eyona ngxaki yokudandatheka?

Usizi yinxalenye yendalo yamava omntu. Abantu banokuziva bedakumbile okanye bedandathekile xa kusweleke umntu omthandayo okanye xa befumana ubunzima ebomini, njengokuqhawula umtshato okanye ukugula kakhulu.

Ezi mvakalelo zihlala ixesha elifutshane. Xa umntu efumana iimvakalelo eziqhubekayo kunye ezinzulu zosizi ixesha elide, banokuba nengxaki yokuphazamiseka kwemeko yokudakumba (MDD).

I-MDD, ekwabizwa ngokuba luxinzelelo lweklinikhi, yimeko ebalulekileyo yezonyango enokuthi ichaphazele indawo ezininzi zobomi bakho. Ichaphazela imood kunye nokuziphatha kunye nemisebenzi eyahlukeneyo yomzimba, enjengokutya kunye nokulala.

I-MDD yenye yeemeko zempilo yengqondo e-United States. Idatha iphakamisa ukuba ngaphezulu kweepesenti ze-7 zabantu abadala base-US banamava oxinzelelo olukhulu ngo-2017.

Abanye abantu abane-MDD abaze bafune unyango. Nangona kunjalo, uninzi lwabantu abanesifo banokufunda ukumelana nokusebenza nonyango. Amayeza, unyango lwengqondo, kunye nezinye iindlela zinokubanyanga ngokufanelekileyo abantu abane-MDD kwaye zibancede baphathe iimpawu zabo.

Zithini iimpawu zesifo sokudakumba?

Ugqirha wakho okanye ugqirha wezempilo yengqondo unokwenza isifo sokudakumba esisiseko esisekwe kwiimpawu zakho, iimvakalelo kunye nokuziphatha.

Ngokwesiqhelo, uya kubuzwa imibuzo ethile okanye unikwe iphepha lemibuzo ukuze bakwazi ukubona ngcono ukuba une-MDD okanye olunye uxilongo.

Ukuze ufumane i-MDD, kufuneka uhlangabezane neempawu ezichazwe kwi-Diagnostic and Statistical Manual of Mental Disorders (DSM). Le ncwadana inceda iingcali zonyango zichonge iimeko zempilo yengqondo.

Ngokwemigaqo yayo:

• Kuya kufuneka uve utshintsho ekusebenzeni kwakho kwangaphambili
• Iimpawu kufuneka zivele kangangexesha leeveki ezi-2 okanye nangaphezulu
• ubuncinci uphawu luphawu lokudakumba okanye ukuphulukana nomdla okanye ukonwaba

Kuya kufuneka uphinde ufumane ezi-5 okanye nangaphezulu kwezi mpawu zilandelayo kwisithuba seeveki ezi-2:

• Uziva ulusizi okanye ucaphuka phantse yonke imihla, phantse yonke imihla.
• Awunamdla kangako kuninzi lwemisebenzi okhe wayonwabela.
• Ngequbuliso uyehla okanye utyebe okanye utshintshe ukutya.
• Unengxaki yokulala okanye ufuna ukulala ngaphezu kwesiqhelo.
• Uziva uziva ungonwabanga.
• Uziva udinwe ngokungaqhelekanga kwaye uswele amandla.
• Uziva ungento yanto okanye unetyala, ngokufuthi malunga nezinto ebezingenakukwenza uzive ngaloo ndlela.
• Unobunzima bokugxila, ukucinga, okanye ukwenza izigqibo.
• Ucinga ngokuzenzakalisa okanye ukuzibulala.

Yintoni ebangela ukudakumba okukhulu?

Isizathu esona ngqo se-MDD asaziwa. Nangona kunjalo, kukho izinto ezininzi ezinokunyusa umngcipheko wokuphuhlisa imeko.

Ukudityaniswa kwemfuza kunye noxinzelelo kunokuchaphazela i-chemistry yengqondo kunye nokunciphisa amandla okugcina uzinzo lwemood.

Utshintsho kubhalansi lwehormoni lunokuba negalelo kuphuhliso lwe-MDD.

I-MDD inokubangelwa yile:

• ukusetyenziswa kotywala okanye iziyobisi
• iimeko ezithile zonyango, njengomhlaza okanye i-hypothyroidism
• iintlobo ezithile zamayeza, kubandakanya i-steroids
• ukuxhatshazwa ngexesha lobuntwana

Sinyangwa njani isifo sokudakumba?

I-MDD ihlala iphathwa ngamayeza kunye nonyango lwengqondo. Olunye uhlengahlengiso kwindlela yokuphila lunokunceda ukunciphisa iimpawu ezithile.

Abantu abane-MDD enzima okanye abaneengcinga zokuzenzakalisa banokufuna ukuhlala esibhedlele ngexesha lonyango. Abanye banokufuna ukuthatha inxaxheba kwinkqubo yonyango lwezigulana ezingalaliswayo de iimpawu ziphucuke.

Amayeza

Ababoneleli ngononophelo lokuqala bahlala beqala unyango lwe-MDD ngokumisela amayeza okulwa uxinzelelo.

Ukukhetha i-serotonin reuptake inhibitors (i-SSRIs)

Ii-SSRI ziindidi ezichazwe rhoqo zoxinzelelo. Umsebenzi we-SSRI ngokunceda ukuthintela ukonakala kwe-serotonin kwingqondo, kukhokelela kumanani aphezulu ale neurotransmitter.

I-Serotonin yimichiza yobuchopho ekukholelwa ukuba inoxanduva lwemood. Inokukunceda ukuphucula imo kunye nokuvelisa iipateni zokulala ezisempilweni.

Abantu abane-MDD bahlala becinga ukuba banamanqanaba asezantsi e-serotonin. I-SSRI inokukhupha iimpawu ze-MDD ngokwandisa inani le-serotonin ekhoyo kwingqondo.

Ii-SSRI zibandakanya iziyobisi ezaziwayo njenge-fluoxetine (Prozac) kunye ne-citalopram (i-Celexa). Banesiphumo esisezantsi kakhulu seziphumo ebezingalindelekanga abantu abaninzi abazinyamezelayo.

Ngokufana ne-SSRIs, i-serotonin-norepinephrine reuptake inhibitors (i-SNRIs) lolunye uhlobo lwe-anti-depressant edlalwa rhoqo. Oku kuchaphazela i-serotonin kunye ne-norepinephrine.

Amanye amayeza

I-Tricyclic antidepressants kunye neyeza ezaziwa njenge-atypical antidepressants, ezinje nge-bupropion (Wellbutrin), inokusetyenziswa xa amanye amayeza engancedi.

La machiza anokubangela iziphumo ebezingalindelekanga ezininzi, kubandakanya ukuzuza ubunzima kunye nokulala. Njengalo naluphi na unyango, izibonelelo kunye neziphumo ebezingalindelekanga kufuneka zilinganiswe ngononophelo nogqirha wakho.

Amanye amayeza asetyenziselwa ukunyanga i-MDD akakhuselekanga ngelixa ukhulelwe okanye uncancisa. Qinisekisa ukuba uthetha nomboneleli wezempilo ukuba ukhulelwe, uceba ukukhulelwa, okanye uncelisa.

Unyango ngengqondo

I-Psychotherapy, ekwabizwa ngokuba lonyango lwengqondo okanye unyango lwentetho, inokuba lunyango olusebenzayo kubantu abane-MDD. Kubandakanya ukudibana nonyango rhoqo ukuthetha ngemeko yakho kunye nemicimbi enxulumene nayo.

Unyango ngengqondo lunokukunceda:

• zilungelelanise nentlekele okanye esinye isiganeko soxinzelelo
• endaweni yeenkolelo kunye nokuziphatha okungathandekiyo ngezinto ezintle nezisempilweni
• phucula izakhono zakho zonxibelelwano
• fumana iindlela ezingcono zokujongana nemiceli mngeni kunye nokusombulula iingxaki
• yandisa ukuzithemba kwakho
• phinda ufumane ulwaneliseko kunye nolawulo ebomini bakho

Umboneleli wakho wezempilo unokucebisa nezinye iintlobo zonyango, ezinje ngokunyanga ngokuziphatha okanye unyango lwangaphakathi. Ukuba awunayo umboneleli wezempilo, isixhobo seHealthline FindCare sinokukunceda ufumane ugqirha kwindawo yakho.

Olunye unyango olunokubakho lonyango lweqela, ekuvumela ukuba wabelane ngeemvakalelo zakho nabantu abanokuhambelana nezinto ohamba kuzo.

Utshintsho kwindlela yokuphila

Ukongeza ekuthatheni amayeza kunye nokuthatha inxaxheba kunyango, unokunceda ukuphucula iimpawu ze-MDD ngokwenza utshintsho oluthile kwimikhwa yakho yemihla ngemihla.

Yitya ngokufanelekileyo

Ukutya okunesondlo kuyanceda ingqondo nomzimba wakho, kwaye ngelixa kungekho kutya kunokunyanga uxinzelelo, ukhetho oluthile lokutya okunempilo lunokunceda impilo yakho yengqondo.

Cinga ngokutya ukutya:

• iqulethe i-omega-3 fatty acids, efana nesalmon
• zityebile iivithamini B, ezinjengeembotyi kunye neenkozo ezipheleleyo
• ngemagniziyam, efumaneka kumandongomane, kwimbewu, nakwiyogathi

Gwema utywala kunye nokutya okucutshungulwayo

Kuyanceda ukunqanda utywala, njengoko yinkqubo yeemvakalelo edandathekisayo enokwenza ukuba iimpawu zakho zibe mbi.

Kwakhona, ukutya okucocekileyo, okusetyenzisiweyo, kunye nokutya okunzulu okune-omega-6 fatty acids, ezinokuthi zibe negalelo kwi-MDD.

Fumana umthambo omninzi

Nangona i-MDD inokukwenza uzive udiniwe kakhulu, kubalulekile ukuba usebenze ngokwasemzimbeni. Ukuzivocavoca, ngakumbi ngaphandle kunye nokukhanya kwelanga okumodareyitha, kunokunyusa imeko yakho kwaye kukwenze uzive ungcono.

Lala kamnandi

Kubalulekile ukulala ngokwaneleyo ubusuku ngabunye, onokwahluka ukusuka komnye umntu uye komnye kodwa ubukhulu becala buphakathi kweeyure eziyi-7 ukuya kwezi-9.

Abantu abanexinzelelo bahlala benengxaki ngokulala. Thetha nogqirha ukuba unengxaki yokulala okanye ukulala kakhulu.

Luthini uluvo lomntu onengxaki yokudakumba?

Ngelixa umntu one-MDD enokuziva engenathemba ngamanye amaxesha, kubalulekile ukuba ukhumbule ukuba esi sifo sinokunyangwa ngempumelelo. Pha ngu ithemba.

Ukuphucula umbono wakho, kubalulekile ukuba unamathele kwisicwangciso sakho sonyango. Ungaphuthelwa iiseshoni zonyango okanye ukudibana nokulandela umboneleli wakho wezempilo.

Kuya kufuneka ungaze uyeke ukuthatha amayeza akho ngaphandle kokuba uyalelwe njalo ngugqirha wakho okanye ngumboneleli wezempilo.

Ngeentsuku apho uziva udandatheke ngakumbi ngaphandle konyango, kunokuba luncedo ukubiza ingxaki yengingqi okanye inkonzo yempilo yengqondo, okanye iNational Suicide Prevention Lifeline. Izibonelelo ziyafumaneka.

Ilizwi elinobuhlobo, elixhasayo linokuba yile nto uyifunayo ukukufumana ngexesha elinzima.

Iingcinga zokuzibulala

Ukuba uqala ukuthatha i-anti-depressants kwaye uneengcinga zokuzibulala, tsalela ugqirha okanye u-911 kwangoko. Nangona kuyinto enqabileyo eyenzekayo, amanye amayeza e-MDD anokubangela iingcinga zokuzibulala kubantu abasandula ukuqala unyango. Thetha nogqirha wakho malunga neenkxalabo onokuba nazo malunga nokuthatha amayeza abeka lo mngcipheko.