Ukulawula impilo yakho yengqondo ngexesha lendyikityha yokufa

Umxholo

• Ngaba ubhubhane unegalelo njani kuxinzelelo noxinzelelo
• Ukujongana nezithintelo kufikelelo kukhathalelo lwempilo yengqondo
• Iingcebiso zokulawula impilo yakho yengqondo
• Ukulawula amayeza
• Misela inkqubo
• Yitya usempilweni
• Zilolonge
• Yenza uluhlu lokudlala olukhuthazayo
• Yenza unxibelelwano
• Yondla umoya wakho
• Okukwintsusa

Ukusuka kwimpilo yabantu abamnyama yezeMpilo

La ngamaxesha oxinzelelo kwiminyaka ye-COVID-19. Sonke sijongene noloyiko kunye noxinzelelo lwento elandelayo.

Siphulukana nabahlobo kunye namalungu osapho, kwaye siva banzi malunga nendima ukungafani kwezempilo okudlala kumanqanaba aphezulu osulelo lwe-COVID-19 kuluntu lombala.

Kodwa ngaba abantu basetyhini abaMnyama kunye neentsapho zihlala njani zisempilweni ngokwengqondo kwaye ziphelele?

Ngaba ubhubhane unegalelo njani kuxinzelelo noxinzelelo

Ukongeza kuloyiko lokosuleleka yile ntsholongwane, sijongana nokungazinzi kwezoqoqosho okubangeleyo. Abafazi abamnyama bathanda ukuba phakathi kwezona zisengozini kwezoqoqosho.

Lo bhubhani uye waphakamisa iziteki.

Uloyiko lokungabikho kwemisebenzi, ukuqhekeka kwemisebenzi, kunye nelahleko yengeniso yamashishini amancinci aqhubela phambili uxinzelelo kwaye axhokonxa imicimbi yezempilo yengqondo eyinyani mihla le.

Ukuxhalaba malunga nokuhlawula irente, ukufundisa abantwana kunye nokuthenga ukutya kunzima kakhulu.

Impilo yabaseTyhini abaMnyama iyazi ukuba uninzi lwabasetyhini nabafazi abamnyama bayasokola ukugcina unyawo lwabo lweemvakalelo, ngakumbi ngoku.

Ngokwe-National Alliance kwi-Mental Illness (NAMI), malunga ne-30% yabantu abadala base-Afrika abanesifo sengqondo bafumana unyango unyaka nonyaka, xa kuthelekiswa nomndilili wase-US wama-43%.

Singakwazi kwaye kufuneka senze ngcono ekunikezeleni ukufikelela kukhathalelo nakwizibonelelo, ngakumbi ngoku.

Ukujongana nezithintelo kufikelelo kukhathalelo lwempilo yengqondo

Ngaphandle kobhubhane wehlabathi, uluntu olunemibala emzabalazweni ngokuchasene nokubekwa amabala ukulungiselela ukujongana neemfuno zabo zempilo yengqondo. Kungumceli mngeni ukukwazi ukunika iingcebiso nenkxaso efanelekileyo kwinkcubeko.

Umlingisi uTaraji P. Henson wenza eyakhe indima ngoBoris Lawrence Henson Foundation (BLHF).

Kutshanje uHenson usungule iphulo lonyango lwe-COVID-19 lokwenyani lokunceda uluntu ngombala njengoko behamba ngotshintsho olukhulu kubomi olubangelwa yingxaki yecoronavirus.

"(I-BLHF) iyaqonda ukuba ngeli xesha linzima, ukufaka indleko zeenkonzo zempilo yengqondo kunokuba ngumqobo kuluntu lwase-Afrika laseMelika.

"Ukukhetha phakathi kokutya kunye nempilo yengqondo ayisiyonto umntu anokucinga ngayo," utshilo uHenson kwingxelo kwiwebhusayithi ye-BLHF.

"Sihamba siphukile, senzakele kwaye senzakele, kwaye asicingi ukuba kulungile ukuthetha ngayo," utshilo.

“Asithethi ngayo apha ekhaya. Iyanqandwa. Yinto ekwenza ubonakale ubuthathaka. Sixelelwe ukuba masithandaze kude, "uyongeza.

“Abantu bayazibulala. Abantu baphelelwe ngamayeza. Ayizizo zonke izinto ezilungiswa ngepilisi. ”

Eli hlabathi litsha le-COVID-19 lemisebenzi elahlekileyo kunye nokuzikhetha liyenze yabanzima ngakumbi. Kodwa imibutho enikezela ngenkxaso yezempilo yengqondo, njenge-BLHF, inokubaluleka kakhulu kubantu abasokolayo kule ngxaki nangaphaya kwayo.

Iingcebiso zokulawula impilo yakho yengqondo

Okokugqibela, impilo yezengqondo kunye neengcali zonyango ziyayamkela impembelelo yoxinzelelo, isifo sasemva koxinzelelo (PTSD), uxinzelelo, umothuko, kunye neminye imizabalazo yempilo yengqondo kwiindawo eziMnyama.

UBarbara J. Brown, PhD, Washington, DC-based psychologist waseCapitol Hill Consortium for Counselling and Consultation, LLC, uthi, “Nokuba yi-COVID-19 okanye enye into, iyakuhlala iyinyani yokuba ukulahleka kolawulo siziva sisuka kwinto engeyiyo yethu, okona kuya kubakho isidingo sokufumana iziko lolawulo ngaphakathi kwethu. ”

Le ntsholongwane yindawo engaziwayo kuthi sonke, kwaye awudingi ukuxilongwa ukuze uvume kwaye uqinisekise iimvakalelo zakho zoxinzelelo kunye nokungaqiniseki.

"Ukuphucula izakhono zethu zangaphakathi zokulwa nokukhusela kwethu kukulawula impilo yethu yengqondo ngexesha lesifo se-COVID-19 sangoku, utshilo uBrown.

"Ukuba sizokwakha ukukhuseleka ngokweemvakalelo kuxinzelelo, kufuneka singene kwezona ndawo zokulala, ukuzilolonga kunye nesondlo ukwenza isiseko sempilo yeemvakalelo.

Nazi izinto onokuzenza ngoku ukuxhasa impilo yakho yeemvakalelo kunye nengqondo.

Ukulawula amayeza

Ukuba unesifo kwaye unikwe amayeza okulawula impilo yakho yengqondo, qhubeka uyithatha.

Kwaye ukuba awukwazi ukuhlawula amayeza akho, ngenxa yokuphulukana nomsebenzi, ukulahleka kweinshurensi, okanye eminye imiba, kukho izixhobo ezikhoyo.

Misela inkqubo

Fumana ishedyuli kwaye uzame ukunamathela kuyo yonke imihla. Umgaqo ubaluleke kakhulu ekulawuleni impilo yakho ngokwasemzimbeni nangokwasemzimbeni.

Yitya usempilweni

Ukutya okusempilweni okutsha, okufana neziqhamo kunye nemifuno, kubalulekile ukulawula impilo yakho yomzimba kunye nengqondo. Gwema ukutya okunamafutha aphezulu kunye nokutya okuneswekile okunikezela ngeekhalori ezingenanto.

Zilolonge

Fumana umoya omtsha kunye nokuzilolonga. Ungangabinakho ukuya kwindawo yokuzivocavoca okwangoku, kodwa zininzi iiklasi ezikwi-Intanethi ezinokukunceda ufumane imizuzu engama-30 kunye nokuzilolonga komzimba.

Izenzo zeYoga zinokunceda ukukhulisa impilo yengqondo kunye neyasemzimbeni. Okanye phuma uhambe.

Qiniseka ukuba uziqhelanisa nokuhamba ngokwasemzimbeni, okwabizwa njengokudeda ekuhlaleni, kwaye unxibe imaski, ukuba uza kuba phakathi kwabanye abantu.

Yenza uluhlu lokudlala olukhuthazayo

Fumana uluhlu lokudlala lomculo owuthandayo. Inokukunceda ukuphakamisa imo yakho kunye nokuzola uxinzelelo kunye noloyiko. Isenokuba yivangeli, ijezi, ihip hop, isikolo esidala, ipop, okanye naluphi na uhlobo lomculo.

Yenza unxibelelwano

Fumana iindlela ezintsha zokunxibelelana nosapho, abahlobo kunye nabantu osebenza nabo.

Enye yezona zinto zixhalabisayo kukwahlukaniswa sonke esivakalelwa kukuba asinakuhlala endlwini. Fikelela kubahlobo ngokusebenzisa imidiya yoluntu, iifowuni kunye neenkonzo zokuhambisa ividiyo. Ezi zixhobo zinokusinceda sizive sinxibelelana.

Yondla umoya wakho

Musa ukuyityeshela impilo yakho yokomoya.

Ukucamngca, ukholo, kunye nomthandazo konke kubalulekile ngamaxesha anje. Kungenxa yokuba asinakuya kwinkonzo ngoku akuthethi ukuba asinakho ukukhonza kude kunye.

Qhagamshela phantse.

Okukwintsusa

Zama ukungagxili kwizinto ongenakukwazi ukuzitshintsha ngoku. Endaweni yoko, jolisa kwizinto onokuzilawula.

Ungaze woyike ukufikelela kuncedo; Nokuba usebenzisa unyango olubonakalayo okanye ukhetha ukubiza umnxeba oshushu, hlala uqhagamshelene.

Kwaye khumbula ukuba kuya kuba ngcono ukuba sihlala siqhagamshelene.

I-Black Women's Health Imperative (BWHI) ngumbutho wokuqala ongajonganga nzuzo owasekwa ngabasetyhini abaMnyama ukukhusela kunye nokuqhubela phambili impilo kunye nokuphila kwabafazi abamnyama kunye namantombazana. Funda nzulu ngeBWHI ngokuya ku www.bwhi.org.