Ngaba kukho unxibelelwano phakathi kweswekile kunye noxinzelelo? Zazi iinyani

Umxholo

• Uthini uphando
• Ngaba iimpawu zoxinzelelo zahlukile kubantu abanesifo seswekile?
• Yintoni ebangela ukudakumba kubantu abanesifo seswekile?
• Ukuchonga uxinzelelo kubantu abanesifo seswekile
• Ungalunyanga njani uxinzelelo
• Amayeza
• Unyango ngengqondo
• Utshintsho kwindlela yokuphila
• Ukujamelana nesifo seswekile kunye noxinzelelo
• Q:
• A:
• Imbonakalo

Ngaba kukho unxibelelwano phakathi koxinzelelo kunye neswekile?

Olunye uphando lubonisa ukuba ukuba nesifo seswekile umngcipheko wokuba nokudakumba. Ukuba iingxaki zempilo ezinxulumene neswekile ziyavela, umngcipheko wokudakumba unokunyuka nangakumbi. Kuhlala kungacaci ukuba kutheni le nto kunjalo. Abanye abaphandi bacebisa ukuba oku kungabangelwa sisifo seswekile 'ukusebenza komzimba ekusebenzeni kwengqondo kunye nolawulo lwemihla ngemihla olunokuthatha.

Kwakhona kunokwenzeka ukuba abantu abanexinzelelo badla ngokuba nesifo seswekile. Ngenxa yoku, kuyacetyiswa ukuba abantu abanembali yoxinzelelo bahlolwe isifo seswekile.

Qhubeka ufunda ngakumbi kunxibelelwano phakathi kweswekile kunye noxinzelelo, kunye nolwazi malunga noxilongo, unyango kunye nokunye.

Uthini uphando

Nangona uphando oluninzi lufunekayo ukuqonda ngokupheleleyo ikhonkco phakathi kweswekile kunye noxinzelelo, kuyacaca ukuba kukho unxibelelwano.

Kucingelwa ukuba utshintsho kwi-chemistry yengqondo eboshwe kwisifo seswekile inokunxulumana nokukhula koxinzelelo.Umzekelo, ukonzakala okubangelwa sisifo seswekile okanye ukungasebenzi kwemithambo yegazi kwingqondo kunokuba negalelo kuphuhliso loxinzelelo kubantu abanesifo seswekile.

Kwelinye icala, utshintsho kwingqondo ngenxa yoxinzelelo kunokubangela ukwanda komngcipheko weengxaki. Izifundo zibonise ukuba abantu abanexinzelelo basemngciphekweni omkhulu wesifo seswekile, kodwa kube nzima ukufumanisa ukuba zeziphi izizathu. Akuchongwanga ukuba uxinzelelo lwonyusa umngcipheko weengxaki, okanye ngokuchaseneyo.

Iimpawu zoxinzelelo zinokwenza ukuba kube nzima ukulawula ngempumelelo isifo seswekile kunye nokuthintela iingxaki ezinxulumene neswekile.

Kufunyenwe ukuba abantu abanesifo seswekile sesi-2 kunye namava okudakumba bahlala benamanqanaba aphezulu eswekile yegazi. Ukongeza, iziphumo zokwahlula zibonisa ukuba abantu abaneemeko zombini banamathuba okuba bahlaselwe sisifo sentliziyo.

Ngaba iimpawu zoxinzelelo zahlukile kubantu abanesifo seswekile?

Ukuzama nje ukumelana nokulawula ngokufanelekileyo isifo esinganyangekiyo njengeswekile kunokuziva kunzima kwabanye. Ukuba uziva uxinezelekile kwaye usizi lwakho aludambisi kwiiveki ezimbalwa, usenokuba noxinzelelo.

Iimpawu eziqhelekileyo zibandakanya:

• awusafumani lonwabo kwimisebenzi obukade uyonwabela
• ukufumana ukulala okanye ukulala kakhulu
• ukuphelelwa ngumdla wokutya okanye ukuzinkcinkca ngotywala
• ukungakwazi ukugxila
• ndiziva ndidiniwe
• Ukuziva uxhalabile okanye uvalo ngalo lonke ixesha
• ndiziva ndililolo
• uziva usizi kusasa
• uziva ngathi "awuzange wenze nantoni na elungileyo"
• uneengcinga zokuzibulala
• uzenzakalisa

Ukulawulwa gwenxa kweswekile nako kunokubangela iimpawu ezifanayo nezo zoxinzelelo. Umzekelo, ukuba iswekile esegazini lakho iphezulu kakhulu okanye iphantsi kakhulu, unokufumana iimvakalelo ezonyukayo zoxinzelelo, ukungazinzi, okanye amandla asezantsi. Amanqanaba eswekile egazi asezantsi anokubangela ukuba uzive ungcangcazela kwaye ubile, zizimpawu ezifanayo nexhala.

Ukuba ufumana iimpawu zoxinzelelo, kuya kufuneka ubonane nogqirha wakho. Banokukunceda ubone ukuba ukudakumba kubangela iimpawu zakho kwaye kwenziwe isifo, ukuba kukho imfuneko yoko. Banokusebenza kunye nawe ukwenza isicwangciso sonyango esifanelana neemfuno zakho.

Yintoni ebangela ukudakumba kubantu abanesifo seswekile?

Kungenzeka ukuba iimfuno zokulawula isifo esinganyangekiyo njengohlobo lwe-2 yeswekile zikhokelela kuxinzelelo. Oku kunokubangela ukuba kube nzima ukulawula isifo.

Kubonakala ngathi zombini izifo zibangelwa kwaye zichaphazeleka kwimeko efanayo yomngcipheko. Ziquka:

• Imbali yosapho yayo nayiphi na imeko
• ukutyeba kakhulu
• uxinzelelo lwegazi
• ukungasebenzi
• isifo semithambo

Nangona kunjalo, kusenokwenzeka ukuba ukudakumba kwakho kwenza kube nzima kuwe ukulawula isifo seswekile emzimbeni nasengqondweni nangokweemvakalelo. Ukudakumba kunokuchaphazela onke amanqanaba okuzikhathalela. Ukutya, ukuzivocavoca, kunye nezinye iindlela zokuphila zinokuchaphazeleka xa unengxaki yoxinzelelo. Kananjalo, oku kungakhokelela kulawulo gwenxa lweswekile egazini.

Ukuchonga uxinzelelo kubantu abanesifo seswekile

Ukuba ufumana iimpawu zoxinzelelo, kuya kufuneka ucwangcise idinga nogqirha wakho. Banokumisela ukuba ngaba iimpawu zakho ziziphumo zolawulo lwesifo seswekile, uxinzelelo, okanye uboshwe kwenye inkxalabo yezempilo.

Ukwenza uxilongo, ugqirha wakho uya kuqala avavanye iprofayile yakho yezonyango. Ukuba unembali yosapho yoxinzelelo, qiniseka ukuba wazise ugqirha wakho ngeli xesha.

Ugqirha wakho uya kuthi emva koko enze uvavanyo lwengqondo ukuze ufunde okungakumbi malunga neempawu zakho, iingcinga, isimilo, kunye nezinye izinto ezinxulumene noko.

Banokwenza uvavanyo lomzimba. Ngamanye amaxesha, ugqirha wakho unokuvavanya igazi ukuze akhuphe ezinye iingxaki zonyango, ezinje ngeengxaki ze-thyroid.

Ungalunyanga njani uxinzelelo

Uxinzelelo luhlala lunyangwa ngokudityaniswa kwamayeza kunye nonyango. Utshintsho oluthile lwendlela yokuphila lunokunceda ekunciphiseni iimpawu zakho kunye nokukhuthaza impilo yonke.

Amayeza

Zininzi iintlobo zamayeza antidepressant. Ukukhetha i-serotonin reuptake inhibitor (SSRI) kunye ne-serotonin norepinephrine reuptake inhibitor (SNRI) yeyeza ihlala ichazwa. La mayeza anokunceda ekunciphiseni naziphi na iimpawu zoxinzelelo okanye uxinzelelo olunokubakho.

Ukuba iimpawu zakho aziphucuki okanye ziba zimbi, ugqirha wakho unokucebisa amayeza ahlukeneyo okulwa noxinzelelo okanye isicwangciso sokudibanisa. Qiniseka ukuba uxoxa ngeziphumo ebezingalindelekanga ezinokubakho zalo naliphi na iyeza elinconyelwa ngugqirha wakho. Amanye amayeza anokuba neziphumo ebezingalindelekanga ezibi kakhulu.

Unyango ngengqondo

Eyaziwa nangokuthi unyango lwentetho, unyango lwengqondo lunokusebenza ekulawuleni okanye ekunciphiseni iimpawu zakho zokudakumba. Kukho iindlela ezininzi zonyango lwengqondo ezifumanekayo, kubandakanya unyango lokuziphatha kwengqondo kunye nonyango lomntu. Ugqirha wakho angasebenza nawe ukumisela ukuba loluphi ukhetho olulungele iimfuno zakho.

Ngokubanzi, injongo yonyango lwengqondo kukuba:

• qaphela izinto ezinokubangela
• chonga kwaye ubeke endaweni yokuziphatha okungenampilo
• phuhlisa ubudlelwane obuhle kunye nawe kunye nabanye
• ukukhuthaza izakhono zokusombulula iingxaki

Ukuba uxinzelelo lwakho lukhulu, ugqirha wakho unokucebisa ukuba uthathe inxaxheba kwinkqubo yonyango lwangaphandle kude kube ngcono kwiimpawu zakho.

Utshintsho kwindlela yokuphila

Ukuzivocavoca rhoqo kunokunceda ukukhulula iimpawu zakho ngokwandisa imichiza "yokuziva ulungile" kwingqondo yakho. Oku kubandakanya i-serotonin kunye nee-endorphins. Ukongeza, lo msebenzi ubangela ukukhula kweeseli zengqondo ezintsha ngendlela efanayo namayeza oxinzelelo.

Umsebenzi womzimba unokunceda kulawulo lweswekile ngokunciphisa ubunzima bakho kunye namanqanaba eswekile yegazi kunye nokunyusa amandla kunye namandla.

Olunye utshintsho kwindlela yokuphila lubandakanya:

• ukutya ukutya okunezondlo
• ukugcina ishedyuli yokulala rhoqo
• ukusebenza ukunciphisa okanye ukulawula ngcono uxinzelelo
• Ukufuna inkxaso kusapho kunye nabahlobo

Ukujamelana nesifo seswekile kunye noxinzelelo

Q:

Ndingamelana njani nokuba ndinesifo seswekile nokudakumba? Ndingenza ntoni?

Isigulana esingaziwayo

A:

Okokuqala, yazi ukuba kuyinto eqhelekileyo ukuba abantu abanesifo seswekile bafumane uxinzelelo. Ukuthetha nogqirha wakho malunga noku kwaye uqiniseke ngokulandela naluphi na unyango abalucebisayo kubalulekile. Abantu abaninzi baziva kufanelekile ukuba "bazitsale ngokwabo nge-bootstraps" kwaye bakholelwe ukuba banokuthi "baphele" ngokuba lusizi. Oku akunjalo. Uxinzelelo sisifo esibi, kwaye kufuneka siphathwe ngoluhlobo. Ukuba awuziva ukhululekile ukuthetha nogqirha wakho, thetha nomntu omthandayo ukuze ufumane inkxaso. Kukho amaqela afumanekayo kwi-intanethi kwaye emntwini anokukunceda ukuba uphonononge olona nyango lonyango lufanelekileyo, onokuxoxa ngalo nogqirha wakho.

I-Peggy Pletcher, i-MS, i-RD, i-LD, i-CDEA iimpendulo zimele izimvo zeengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.

Imbonakalo

Ukuqonda umngcipheko woxinzelelo linyathelo lokuqala lokufumana unyango. Okokuqala, xoxa ngemeko kunye neempawu zakho nogqirha wakho. Banokusebenzisana nawe ukwenza uxilongo, ukuba kukho imfuneko, kwaye baphuhlise isicwangciso sonyango esifanelekileyo. Unyango luhlala lubandakanya unyango lwengqondo kunye nolunye uhlobo lwamayeza oxinzelelo.