Uxinzelelo emva kokuphulukana nomsebenzi: Izibalo kunye nendlela yokujongana nayo

Umxholo

• Iinkcukacha-manani
• Ukujamelana nokuphulukana nomsebenzi
• Inqaku elikhethekileyo malunga nabazali abahlala ekhaya
• Iimpawu zoxinzelelo emva kokuphulukana nomsebenzi
• Ukuchongwa kwe-MDD
• Unyango lwe-MDD
• Uthintelo lokuzibulala

Kubantu abaninzi, ukuphulukana nomsebenzi akuthethi kuphela ilahleko yengeniso kunye nezibonelelo, kodwa kunye nelahleko yesazisi somntu.

Ngaphezulu kwezigidi ezingama-20 zemisebenzi elahlekileyo eMelika kule Epreli iphelileyo, ubukhulu becala ngenxa yobhubhane we-COVID-19. Abantu abaninzi baseMelika bafumana ilahleko engalindelekanga okokuqala.

Ukuphulukana nomsebenzi kubantu baseMelika-ilizwe apho umsebenzi wabantu abaninzi kunye nokuzithemba kwabo kuyatshintshana- kuhlala kubangela iimvakalelo zosizi kunye nelahleko okanye ukuqaqanjelwa kweempawu zokudakumba.

Ukuba ulahlekelwe ngumsebenzi kwaye uziva uxhalabile kwaye unoxinzelelo, yazi ukuba awuwedwa kwaye uncedo luyafumaneka.

Iinkcukacha-manani

Ngokuya ufumana ukungabikho kwemisebenzi e-United States, amathuba okuba uxele iimpawu zokungazinzi ngokwengqondo, ngokwe-poll ka-2014 yeGallup.

I-poll yafumanisa ukuba i-1 kuma-5 aseMelika ngaphandle komsebenzi unyaka okanye ngaphezulu ingxelo yokuba baye okanye ngoku bafumana unyango lwexinzelelo.

Eli liphindwe kabini inqanaba loxinzelelo phakathi kwabo bebekhe bangabinamsebenzi iiveki ezingaphantsi kwezi-5.

Ngophando lwango-2019 olupapashwe kwiJenali yezeMpilo yezeMpilo eMsebenzini, abantu abangaphangeliyo baphulukana nokufikelela kwizibonelelo ezinxulumene nomsebenzi ezinje ngolwakhiwo lwexesha, unxibelelwano lwasentlalweni kunye nenqanaba, eligalelo kukonyuka koxinzelelo.

Ukunyuka kokutshintsha kwe-gig kunye nezoqoqosho ezijolise kwinkonzo kubeke amakhaya amaninzi anengeniso ephantsi emsebenzini.

Phantse isiqingatha sale mizi ifumene umsebenzi okanye ilahleko kwimivuzo kwiinyanga zokuqala zobhubhane we-COVID-19 kuphela.

Ukujamelana nokuphulukana nomsebenzi

Kuqhelekile ukuba buhlungu ngenxa yokuphulukana nomsebenzi. Kubalulekile ukuba ukhumbule, nangona kunjalo, ukuba umsebenzi wakho ayisiyo eyakho.

Ukwahlula ukuzixabisa kwakho emsebenzini kubaluleke kakhulu e-United States, apho ukungazinzi kwengqesho kuye kwanda ngaphezulu kweminyaka engamashumi amathathu.

Amanqanaba osizi emva kokuphulukana nomsebenzi ayafana ncam nomzekelo weendlela eziphambili zokuphendula ngokweemvakalelo kumava okusweleka awathi uGqirha Elizabeth Kubler-Ross wawakhulisa kwincwadi yakhe ethi "On Death and Dying."

Amanqanaba aphambili eemvakalelo abandakanya:

• ukothuka nokwala
• umsindo
• Ingxoxo
• ukudakumba
• ukwamkela nokudlulela phambili

Kubaluleke kakhulu kuye nakubani na osandula ukungaqeshwa ukuba aqonde ukuba bakude bodwa.

Kukwabalulekile ukubakhuthaza ukuba bafikelele kwinkxaso evela:

• abahlobo kunye nosapho
• umcebisi okanye ingcali
• iqela lenkxaso

Inqaku elikhethekileyo malunga nabazali abahlala ekhaya

Ekulahlekelweni ngumsebenzi, unokuzifumana usesikhundleni sokuba ngumzali wokuhlala ekhaya ngelixa iqabane lakho lingowona mthombo uphambili wengeniso. Oku kunokukhokelela kwiimvakalelo zokuzahlula ngokwasentlalweni okanye ukulahleka kokuzixabisa.

Esona sisombululo sisiso kunokuba kukunxibelelana nabanye abakwimeko efanayo.

UJoshua Coleman, usihlalo obambiseneyo weBhunga kwiiNtsapho zale mihla e-Oakland, California, ucebisa ngokujoyina iqela lenkxaso yabazali ekhaya.

Ukuba ungutata omtsha ukuba ngumongi ekhaya, iNethiwekhi yoTata yaKhaya yoSapho inokukunceda ufumane amaqela enkxaso kufutshane nawe.

Iimpawu zoxinzelelo emva kokuphulukana nomsebenzi

Ukuba uphulukene nomsebenzi kutshanje, unokuba semngciphekweni okhethekileyo wokuphuhlisa isifo soxinzelelo (MDD), imeko enzima efuna unyango.

Ngokwe-Anxiety and Depression Association of America, unyaka nonyaka malunga neepesenti ezingama-6.7 zabantu abadala base-US bafumana i-MDD, beneminyaka yobudala eyi-32.

Ukuba ufumana i-MDD, kunokuba nzima ukucinga ngendlela efanelekileyo yokoyisa iingxaki zomsebenzi. Iimpawu ze-MDD zibandakanya:

• ukuziva ungaxabisekanga, ukuzonda okanye ukuziva unetyala
• iimvakalelo zokungancedi okanye zokuphelelwa lithemba
• ukudinwa okanye ukungabikho kwamandla okungapheliyo
• ukucaphuka
• ubunzima bokugxila
• Ukuphulukana nomdla kwizinto ezithandekayo kanye, ezinje ngokuzonwabisa okanye isondo
• ukulala okanye ukulala (ukulala ngokweqile)
• ukubekwa wedwa koluntu
• utshintsho kumdla wokutya kunye nokufumana ubunzima okanye ukulahleka
• Iingcinga zokuzibulala okanye indlela yokuziphatha

Kwiimeko ezinzima kakhulu, abantu banokufumana iimpawu zengqondo ezinjengokukhohlisa kunye nemibono.

Ukuchongwa kwe-MDD

Akukho vavanyo lunye lokufumanisa uxinzelelo. Nangona kunjalo, kukho iimvavanyo ezinokuthi zingasebenzi.

Umboneleli wezempilo unokwenza uxilongo ngokusekwe kwiimpawu kunye novavanyo.

Banokubuza malunga neempawu zakho kwaye bacele imbali yakho yonyango. Amaphepha emibuzo ahlala esetyenziselwa ukunceda ukumisela ubuzaza boxinzelelo.

Iikhrayitheriya zokuchongwa kwe-MDD zibandakanya ukufumana iimpawu ezininzi ngexesha elongeziweyo elinganikwanga yenye imeko. Iimpawu zinokuphazamisa ubomi bemihla ngemihla kwaye zibangele uxinzelelo olukhulu.

Unyango lwe-MDD

Unyango lwe-MDD lubandakanya:

• amayeza antidepressant
• thetha ngonyango
• indibaniselwano yamayeza okulwa uxinzelelo kunye nonyango lokuthetha

Amayeza okulwa noxinzelelo anokubandakanya i-serotonin reuptake inhibitors (i-SSRIs) ekhethiweyo, ethi izame ukwandisa amanqanaba e-serotonin kwingqondo.

Ukuba kukho iimpawu zengqondo yengqondo, amayeza alwa nengqondo anokumiselwa.

Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango oluthethayo oludibanisa unyango lwengqondo kunye nonyango lokuziphatha.

Unyango lubandakanya ukujongana neemvakalelo zakho, iingcinga, kunye nokuziphatha ukufumana iindlela eziphumelelayo zokuphendula kuxinzelelo.

Kukwakho neendlela ezininzi ezingenendleko okanye zexabiso eliphantsi zokukunceda ulawule iimpawu zoxinzelelo. Eminye imizekelo ibandakanya:

• ukuseka indlela yemihla ngemihla yokukunceda uzive ulawula ubomi bakho
• ukumisela iinjongo ezifanelekileyo zokukunceda
• ukubhala kwijenali ukubonisa iimvakalelo zakho ngokwakhayo
• ukujoyina amaqela enkxaso ukuze wabelane ngeemvakalelo zakho kunye nokufumana ukuqonda kwabanye abasokola nokudakumba
• ukuhlala uxakekile ukunciphisa uxinzelelo

Ngamanye amaxesha, ukuzilolonga rhoqo kubonisiwe kuyasebenza njengonyango. Ingonyusa amanqanaba e-serotonin kunye ne-dopamine kwingqondo kwaye ngokubanzi yonyuse iimvakalelo zokuphila kakuhle.

Uthintelo lokuzibulala

Uxinzelelo lwengqondo ngenxa yokungaphangeli ngamanye amaxesha kungakhokelela kwiingcinga zokuzibulala.

Ngokwengxelo ka-2015 epapashwe kwi-Lancet, umngcipheko wokuzibulala ngenxa yokulahleka komsebenzi unyuke ngeepesenti ezingama-20 ukuya kuma-30 ngexa lofundo, kwaye ukuphulukana nomsebenzi ngexesha lokwehla kwamandla emali kwandise iziphumo ezibi zale meko.

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:

• Tsalela u-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
• hlala nomntu de kufike uncedo.
• susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
• mamela, kodwa musa ukugweba, ukuphikisana, ukugrogrisa, okanye ukukhwaza.

Ukuba ucinga ukuba kukho umntu ocinga ngokuzibulala okanye ukuba ufuna ukuzibulala, ngoko nangoko qhagamshelana no-911, uye kwigumbi likaxakeka esibhedlele, okanye utsalele umnxeba i-Suicide Prevention Lifeline e-1-800-273-TALK (8255), iiyure ezingama-24 ngosuku , Iintsuku ezisixhenxe ngeveki.

Imithombo: Ukuthintela ukuzibulala kukaZwelonke kunye nokuSetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo