Isikhokelo seNgxoxo ngoGqirha: Uthetha njani nge-MDD yakho

Umxholo

• Yeka ukuba neentloni
• Gcina ingxelo
• Yiza nomhlobo okanye isalamane ukuze sikuxhase
• Fumana ugqirha owahlukileyo
• Zifundise
• Yiza uzilungiselele ngemibuzo
• Ukuthatha

Uxinzelelo olukhulu lokudakumba (MDD) lwenza kube nzima ukuba nethemba, ngakumbi xa usizi, isizungu, ukudinwa, kunye neemvakalelo zokuphelelwa lithemba zisenzeka mihla le. Nokuba sisiganeko esibuhlungu, umothuko, okanye ufuzo oludala uxinzelelo lwakho, uncedo luyafumaneka.

Ukuba usebenzisa amayeza oxinzelelo kwaye iimpawu ziyaqhubeka, kunokuziva ngathi uphumile ekukhetheni. Kodwa ngelixa i-anti-depressants kunye namanye amayeza anje ngamayeza okulwa nexhala okanye ii-antipsychotic anokukhulula iimpawu, akukho sicwangciso sonyango sinye sokudakumba. Kungenxa yoko le nto kubalulekile ukuba uvule kwaye uthembeke nge-MDD nogqirha wakho.

Oku kulula ukutsho kunokuba ukwenzile, ngakumbi ukuba awuhambelani nokugula kwakho. Nangona kunjalo, ukubuyela kwimeko yesiqhelo kuxhomekeke ekubeni ungoyisa lo mqobo. Njengoko ulungiselela idinga lakho elilandelayo, nazi izikhombisi ezimbalwa ekufuneka uzigcine engqondweni.

Yeka ukuba neentloni

Musa ukuthandabuza ukuthetha nogqirha wakho malunga neempawu zakho. Nokuba ubeneengxoxo ezineenkcukacha malunga nokudakumba kwixa elidlulileyo, soloko ugcina ugqirha wakho emgceni.

Ukuzisa isihloko akuthethi ukuba uyakhwaza okanye ukhalaza. Ngokuchasene noko, oko kuthetha ukuba uyasebenza ngokufumana isisombululo esisebenzayo. Impilo yakho yengqondo ibalulekile. Ke ukuba amayeza owasebenzisayo awasebenzi, lixesha lokuzama elinye iyeza okanye uhlobo oluthile lonyango.

Unokuba nobuthathaka kakhulu ekwabelaneni ngolwazi ngaphandle koxinzelelo malunga nendlela oza kuphendula ngayo ugqirha wakho. Kodwa ngokunokwenzeka, akukho nto uya kuyithetha kugqirha wakho abangazange bayive ngaphambili. Uninzi loogqirha bayaqonda ukuba ezinye iindlela zonyango azisebenzi kuwo wonke umntu. Ukuzibamba kwaye ungaze uxoxe ngendlela oziva ngayo kunokwandisa ukubuyiswa kwakho.

Gcina ingxelo

Ulwazi oluthe xaxa owabelana ngalo nogqirha wakho, kuya kuba lula ngakumbi kugqirha wakho ukucebisa isicwangciso sonyango esisebenzayo. Ugqirha wakho kufuneka azi yonke into malunga nemeko yakho, ezinje ngeempawu kunye nendlela oziva ngayo yonke imihla. Kuyanceda ukubonelela ngolwazi malunga nemikhwa yakho yokulala, ukutya kwakho, kunye nenqanaba lamandla.

Ukukhumbula olu lwazi ngexesha lokubonana kunokuba nzima. Ukwenza kube lula kuwe, gcina incwadi kwaye ubhale phantsi indlela oziva ngayo yonke imihla. Oku kunika ugqirha wakho umbono ocacileyo wokuba unyango lwakho lwangoku luyasebenza na.

Yiza nomhlobo okanye isalamane ukuze sikuxhase

Xa ulungiselela idinga elizayo, kulungile ukuzisa umhlobo okanye isihlobo ngenkxaso. Ukuba unqikaza ukuthetha nogqirha wakho malunga ne-MDD, unokuziva ukhululekile ukuvula ukuba unenkxaso kwigumbi kunye nawe.

Lo mntu ayenzelwanga ukuba ibe lilizwi lakho okanye athethe egameni lakho. Kodwa ukuba wabelane ngeemvakalelo kunye namava akho nalo mntu, banokukunceda ukhumbule iinkcukacha ezibalulekileyo malunga nemeko yakho njengentetho yakho nogqirha wakho.

Ugqirha wakho unokunika iingcebiso okanye iingcebiso ngexesha lokuqeshwa. Umntu ohamba nawe angathatha amanqaku aze akuncede ukhumbule ezi ngcebiso kamva.

Fumana ugqirha owahlukileyo

Abanye oogqirha baqhelene kakhulu nezifo zengqondo kwaye babonisa izigulana zabo imfesane enkulu. Nangona kunjalo, abanye abanovelwano kangako.

Ukuba uthatha i-anti-depressants kodwa uziva ukuba amayeza akho awasebenzi, sukumvumela ugqirha ukuba asuse izinto ezikuxhalabisayo okanye athabathe kancinci imeko yakho. Kufuneka ube ngummeli wakho. Ke ukuba ugqirha wakho wangoku akakuthathi nzulu okanye umamele iinkxalabo zakho, khangela enye.

Zifundise

Ukuzifundisa nge-MDD kwenza kube lula ukuzisa esi sihloko nogqirha wakho. Ukuba awuqhelanga nokudakumba, usenokoyika ukubekwa ibala lokugula ngengqondo. Imfundo ibalulekile kuba ikunceda uqonde ukuba ezi zigulo ziqhelekile kwaye awuwedwa.

Abanye abantu baneengxaki zokuxinezeleka ngaphakathi. Oku kunokubandakanya izihlobo zakho, usapho, abantu osebenza nabo, kunye nabamelwane. Kuba abantu abaninzi abathethi ngoxinzelelo lwabo, kulula ukulibala ukuba ixhaphake kangakanani le meko. Ngokutsho kwe-Anxiety and Depression Association of America, i-MDD “ichaphazela abantu abadala baseMelika abangaphezu kwezigidi ezili-15, okanye malunga neepesenti ezingama-6.7 zabemi baseU.S. Abaneminyaka eli-18 nangaphezulu ngonyaka.”

Ukufunda ngesigulo sakho kunokukuxhobisa kwaye kukunike ukuzithemba ekufuneni uncedo.

Yiza uzilungiselele ngemibuzo

Njengoko uzifundisa kwi-MDD, yenza uluhlu lwemibuzo kugqirha wakho. Abanye oogqirha banomdla wokubonelela abaguli babo ngolwazi oluncedo. Kodwa akunakwenzeka ukuba ugqirha wakho abelane ngolwazi ngalunye malunga nokugula kwakho.

Ukuba unayo nayiphi na imibuzo, bhala phantsi kwaye wabelane ngayo nogqirha wakho kwisithuba sakho esilandelayo. Mhlawumbi unemibuzo malunga nokujoyina amaqela enkxaso yendawo. Okanye mhlawumbi ufunde malunga neenzuzo zokudibanisa izongezo ezithile kunye neyeza zokuthintela uxinzelelo. Ukuba kunjalo, cela ugqirha wakho ukuba akucebise ngezinto ezikhuselekileyo.

Kuxhomekeka kubukrakra boxinzelelo lwakho, unokubuza malunga nezinye iindlela zonyango zokudakumba, ezinje ngonyango lwe-electroconvulsion unyango lokutshintsha ubuchwephesha bengqondo yakho. Ugqirha wakho unokwazi ulingo lwezonyango onokuthi uthathe inxaxheba kulo.

Ukuthatha

Unokufumana isiqabu kuxinzelelo. Ukuchacha kunye nokuqhubeka nobomi bakho kubandakanya iingxoxo ezivulekileyo nezinyanisekileyo nogqirha wakho. Akukho sizathu sokuziva uneentloni okanye ucinga ukuba ungumthwalo. Ugqirha wakho ukhona ukunceda. Ukuba unyango olunye alusebenzi, omnye unokubonelela ngeziphumo ezingcono.