Ngaba unyango lwakho loxinzelelo luyasebenza?

Umxholo

• Ngaba ubona ugqirha ofanelekileyo?
• Ngaba usebenzisa uhlobo olunye kuphela lonyango?
• Ngaba unazo iimpawu ezingasonjululwanga?
• Ngaba indlela yakho yokulala itshintshile?
• Ngaba ucinga ngokuzibulala?
• Ngaba uneengxaki ezinxulumene nokudakumba okunganyangekiyo?
• Ngaba usebenzisa amayeza afanelekileyo?

Uxinzelelo olukhulu lokudakumba (MDD), ekwabizwa ngokuba ludandatheko lweklinikhi, uxinzelelo olukhulu, okanye uxinzelelo lwe-unipolar, sesinye sezona ngxaki zixhaphakileyo kwezempilo yengqondo e-United States.

Ngaphezulu kwe-17.3 yezigidi zabantu abadala base-US babenesiqendu esinye sokudakumba ngo-2017-malunga neepesenti ezingama-7.1 zabemi baseMelika abangaphezulu kweminyaka eli-18.

Umba ophambili ekuvavanyeni impumelelo kunyango lwakho kukulinganisa ukuba zilawulwa njani iimpawu zakho kunye neziphumo ebezingalindelekanga.

Ngamanye amaxesha, nokuba uthe wanamathela kwisicwangciso sakho sonyango, usenokufumana naliphi na inani leempawu ezishiyekileyo, kubandakanya umngcipheko wokuzibulala kunye nokuphazamiseka ekusebenzeni.

Nayi eminye imibuzo onokuzibuza yona, kwaye abanye babuze ugqirha wakho ukuba une-MDD.

Ngaba ubona ugqirha ofanelekileyo?

Amagqirha onyango lokuqala (ii-PCPs) anokuchonga uxinzelelo kwaye amisele amayeza, kodwa kukho umahluko omkhulu kubuchwephesha nakwinqanaba lokuthuthuzela phakathi kwePCP nganye.

Ukubona umboneleli wezempilo ogxile ekunyangeni iimeko zempilo yengqondo kunokuba lolona khetho olufanelekileyo kuwe. Aba banikezeli babandakanya:

• oogqirha bengqondo
• iingcali zengqondo
• oogqirha bengqondo okanye oogqirha bengqondo
• abanye abacebisi bezempilo yengqondo

Ngelixa zonke ii-PCPs zinelayisensi yokuyalela i-anti-depressants, uninzi lweengqondo kunye nabacebisi abekho.

Ngaba usebenzisa uhlobo olunye kuphela lonyango?

Uninzi lwabantu luya kubona ezona ziphumo ziluncedo xa unyango lwabo loxinzelelo lunamayeza kunye nonyango lwengqondo.

Ukuba ugqirha wakho usebenzisa uhlobo olunye kuphela lonyango kwaye uziva ukuba imeko yakho ayinyangwa kakuhle, buza malunga nokongeza icandelo lesibini, elinokunyusa amathuba okuphumelela kunye nokuchacha.

Ngaba unazo iimpawu ezingasonjululwanga?

Injongo yonyango loxinzelelo ayisiyiyo ukukhulula ezinye iimpawu, kodwa ukunciphisa uninzi, ukuba ayizizo zonke, iimpawu.

Ukuba unayo nayiphi na impawu yexinzelelo, xela ugqirha malunga nabo. Banokukunceda ukuba uhlengahlengise isicwangciso sakho sonyango ukuze ubanciphise.

Ngaba indlela yakho yokulala itshintshile?

Indlela yokulala engaqhelekanga inokucebisa ukuba uxinzelelo lwakho alunyangwa ngokwaneleyo okanye alunyangwa ngokupheleleyo. Uninzi lwabantu abanedepression, eyona ngxaki inkulu kukungalali.

Nangona kunjalo, abanye abantu baziva ngokungathi abakwazi ukulala ngokwaneleyo, ngaphandle kweeyure ezininzi zokulala suku ngalunye. Oku kubizwa ngokuba yihypersomnia.

Ukuba indlela yakho yokulala iyatshintsha, okanye uqala ukuba neengxaki zokulala, thetha nogqirha wakho malunga neempawu zakho kunye nesicwangciso sonyango.

Ngaba ucinga ngokuzibulala?

Uphando lubonisa ukuba iipesenti ezingama-46 zabantu abafa ngokuzibulala babenengxaki yempilo yengqondo.

Ukuba ukhe wacinga ngokuzibulala, okanye umntu omthandayo uvakalise iingcinga zokuthatha ubomi babo, fumana uncedo kwangoko. Nxibelelana nengcali yezempilo okanye ufune uncedo kumboneleli wezempilo yengqondo.

Ngaba uneengxaki ezinxulumene nokudakumba okunganyangekiyo?

Ukuba ushiywe unganyangwa, uxinzelelo lunokuba nefuthe elibi emntwini nakwintsapho yakhe. Ingakhokelela kwezinye iingxaki, kokubini ngokwasemzimbeni nangokweemvakalelo, kubandakanya:

• ukusetyenziswa gwenxa kotywala
• Ukuphazamiseka kokusetyenziswa kweziyobisi
• Unxunguphalo
• ungquzulwano losapho okanye iingxaki zobudlelwane
• iingxaki zomsebenzi okanye ezinxulumene nesikolo
• ukwahlulwa ngokwasentlalweni okanye ukwakha nzima kunye nokugcina ubudlelwane
• ukuzibulala
• ukuphazamiseka komzimba

Ngaba usebenzisa amayeza afanelekileyo?

Iindidi ezininzi ezahlukeneyo zoxinzelelo zinokusetyenziselwa ukuphatha uxinzelelo. I-anti-depressants zihlala zicalulwa ziikhemikhali (ii-neurotransmitters) kwingqondo eziyichaphazelayo.

Ukufumana amayeza afanelekileyo kungathatha ixesha njengoko wena nogqirha wakho nisebenza kwiindidi ezahlukeneyo ze-anti-depressants, ukubeka esweni ukubona ukuba, ukuba ikhona na, iziphumo ebezingalindelekanga ohlangabezana nazo.

Thetha nogqirha wakho malunga nerejimeni yonyango lwakho. Unyango loxinzelelo ludla ngokufuna amayeza kunye nonyango lwengqondo ukuze uphumelele.