Oko Ufanele Ukwazi Ngokuzibulala

Umxholo

• Iimpawu ezilumkisayo zokuba umntu angazama ukuzibulala
• Ungathetha njani nomntu oziva efuna ukuzibulala
• Kwiimeko zengozi esondeleyo
• Yintoni eyonyusa umngcipheko wokuzibulala?
• Ukuvavanya abantu abasemngciphekweni wokuzibulala
• Unyango kubantu abasemngciphekweni wokuzibulala
• Thetha unyango
• Amayeza
• Utshintsho kwindlela yokuphila
• Ungazithintela njani iingcinga zokufuna ukuzibulala
• Thetha nomntu
• Thatha amayeza njengoko kuyalelwe
• Ungaze weqe idinga
• Nika ingqalelo kwiimpawu zokulumkisa
• Ukuphelisa ukufikelela kwiindlela ezibulalayo zokuzibulala
• Izixhobo zokuthintela ukuzibulala
• Imbonakalo

Kukuthini ukuzibulala nokuziphatha ngokuzibulala?

Ukuzibulala sisenzo sokuthatha ubomi bomntu. Ngokwe-American Foundation for Suicide Prevention, ukuzibulala ngoyena nobangela uphambili wokufa kwabantu e-United States, kuthabatha ubomi babantu abamalunga nama-47,000 baseMelika minyaka le.

Ukuziphatha kokuzibulala kubhekisa ekuthetheni okanye ukuthatha amanyathelo ahambelana nokuphelisa ubomi bakho. Iingcinga zokuzibulala kunye nokuziphatha kufuneka kuthathelwe ingqalelo kwimeko yongxamiseko yengqondo.

Ukuba wena okanye umntu omaziyo ubonakalisa nokuba, kuya kufuneka ufune uncedo kwangoko kumboneleli wezempilo.

Iimpawu ezilumkisayo zokuba umntu angazama ukuzibulala

Awunakuyibona indlela umntu aziva ngayo ngaphakathi, ngoko akusoloko kulula ukubona xa umntu eneengcinga zokuzibulala.Nangona kunjalo, ezinye iimpawu zangaphandle zokulumkisa umntu ukuba ucinga ngokuzibulala zibandakanya:

• ukuthetha ngokuziva ungenathemba, ukubanjiswa, okanye uwedwa
• besithi abanasizathu sokuqhubeka bephila
• ukwenza umyolelo okanye ukupha izinto zakho
• ukukhangela iindlela zokwenza ingozi yobuqu, njengokuthenga umpu
• ukulala kakhulu okanye ukulala kancinci
• ukutya okuncinci okanye ukutya kakhulu, okukhokelela ekuzuzeni ubunzima okanye ukulahleka
• ukuzibandakanya ekuziphatheni ngokungakhathali, kubandakanya utywala kakhulu okanye ukusebenzisa iziyobisi
• ukunqanda ukuhlangana nabanye
• ukuveza umsindo okanye iinjongo zokufuna ukuziphindezela
• bonisa iimpawu zoxinzelelo olukhulu okanye ukuphazamiseka
• Ukutshintsha kwemozulu
• ukuthetha ngokuzibulala njengendlela yokuphuma

Ingaziva yoyika, kodwa ukuthatha inyathelo kunye nokufumana umntu uncedo abaludingayo kunokunceda ukuthintela ukuzama ukuzibulala okanye ukufa.

Ungathetha njani nomntu oziva efuna ukuzibulala

Ukuba ukrokrela ukuba ilungu losapho okanye umhlobo unokucinga ngokuzibulala, thetha nabo ngezinto ezikuxhalabisayo. Ungaqala incoko ngokubuza imibuzo ngendlela engagwebiyo nengangqubani.

Thetha ngokukhululekileyo kwaye ungoyiki ukubuza imibuzo ethe ngqo, efana "Ucinga ngokuzibulala?"

Ngexesha lengxoxo, qiniseka ukuba:

• hlala uzolile kwaye uthethe ngethoni eqinisekisayo
• bavume ukuba iimvakalelo zabo zisemthethweni
• banike inkxaso nenkuthazo
• baxelele ukuba uncedo luyafumaneka kwaye bangaziva bhetele ngonyango

Qinisekisa ukuba ungazinciphisi iingxaki zabo okanye iinzame zokubahlazisa batshintshe ingqondo. Ukumamela kunye nokubonisa inkxaso yakho yeyona ndlela yokubanceda. Unokubakhuthaza ukuba bafune uncedo kwiingcali.

Nikezela ukubanceda bafumane umboneleli wezempilo, benze umnxeba, okanye bahambe nabo ukuya kwindawo yabo yokuqala.

Kungoyikisa xa umntu omkhathaleleyo ebonisa iimpawu zokuzibulala. Kodwa kubalulekile ukuthatha inyathelo ukuba ukwimeko yokunceda. Ukuqala incoko ukuzama ukunceda ukugcina ubomi ngumngcipheko ofanele ukuthatha.

Ukuba unenkxalabo kwaye ungazi ukuba wenzeni, unokufumana uncedo kwiingxaki okanye kumnxeba wokuthintela ukuzibulala.

Ukuba uhlala eUnited States, zama i-National Suicide Prevention Lifeline ngo-800-273-TALK (800-273-8255). Banabacebisi abaqeqeshiweyo abafumanekayo 24/7. Misa ukuzibulala Namhlanje sesinye isixhobo esincedayo.

Abahlobo kwihlabathi liphela kunye noMbutho waMazwe ngaMazwe woThintelo lokuzibulala yimibutho emibini ebonelela ngolwazi loqhakamshelwano kumaziko eengxaki ngaphandle kwe-United States.

Kwiimeko zengozi esondeleyo

Ngokwe-National Alliance on Mental Illness (NAMI), ukuba uqaphela umntu esenza enye yezi zinto zilandelayo, kufuneka bakhathalele kwangoko:

• bebeka imicimbi yabo ngolungelelwano okanye benikezela ngezinto zabo
• Ndivalelisa kubahlobo nakusapho
• Ukutshintsha kwemeko ekuphelelwe lithemba kuye ekuzoliseni
• ukucwangcisa, ukujonga ukuthenga, ukuba, okanye ukuboleka izixhobo zokugqibezela ukuzibulala, ezinjengompu okanye amayeza

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa kwangoko:

• Tsalela u-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
• Hlala naloo mntu de kufike uncedo.
• Susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
• Mamela, kodwa musa ukugweba, ukuphikisa, ukugrogrisa, okanye ukukhwaza.

Yintoni eyonyusa umngcipheko wokuzibulala?

Ngokwesiqhelo akukho sizathu sinye sokuba umntu athathe isigqibo sokuzibulala. Izinto ezininzi zinokunyusa umngcipheko wokuzibulala, njengokugula ngengqondo.

Kodwa kubo bonke abantu abasweleka ngokuzibulala abanaso isigulo sengqondo esaziwayo ngexesha lokufa kwabo.

Uxinzelelo yeyona nto iphambili emngciphekweni wezempilo yengqondo, kodwa ezinye zibandakanya ukuphazamiseka kwengqondo, isifo sengqondo, ukuphazamiseka koxinzelelo kunye nokuphazamiseka kubuntu.

Ngaphandle kweemeko zempilo yengqondo, ezinye izinto ezonyusa umngcipheko wokuzibulala zibandakanya:

• ukuvalelwa
• ukunqabiseka kwemisebenzi okanye amanqanaba asezantsi okwoneliseka ngumsebenzi
• Imbali yokuxhatshazwa
• ukufumanisa ukuba unesifo esibi, njengomhlaza okanye i-HIV
• ukubekelwa bucala ekuhlaleni okanye ulixhoba lokuxhatshazwa okanye ukukhathazwa
• Ukuphazamiseka kokusetyenziswa kweziyobisi
• ukuxhatshazwa komntwana okanye umothuko
• Imbali yosapho yokuzibulala
• iinzame zokuzibulala zangaphambili
• unesifo esinganyangekiyo
• ilahleko kwezentlalo, njengokulahleka kobudlelwane obubalulekileyo
• ukuphelelwa ngumsebenzi
• ukufikelela kwiindlela ezibulalayo, kubandakanya imipu neziyobisi
• ukuvezwa ngokuzibulala
• ubunzima ekufuneni uncedo okanye inkxaso
• ukungabikho kokufikelela kwimpilo yengqondo okanye unyango lweziyobisi
• ukulandela iinkqubo zenkolelo ezamkela ukuzibulala njengesisombululo seengxaki zakho

Abo babonakaliswe ukuba basemngciphekweni omkhulu wokuzibulala zezi:

• amadoda
• abantu abangaphezu kweminyaka engama-45
• Abantu baseCaucasus, amaIndiya aseMelika, okanye abemi baseAlaska

Ukuvavanya abantu abasemngciphekweni wokuzibulala

Umboneleli wezempilo unokukwazi ukufumanisa ukuba ngaba umntu usemngciphekweni omkhulu wokuzibulala ngenxa yeempawu zabo, imbali yabo kunye nembali yosapho.

Bazofuna ukwazi ukuba ziqale nini iimpawu kwaye umntu uzifumana kangaphi. Baza kuphinda babuze malunga naziphi na iingxaki zangaphambili okanye zangoku zonyango kunye neemeko ezithile ezinokuthi ziqhube kusapho.

Oku kunokubanceda bafumane inkcazo enokubakho yeempawu kwaye zeziphi iimvavanyo okanye ezinye iingcali ezinokufuneka ukuze kufunyaniswe isifo. Banokuthi benze uvavanyo lomntu:

• Impilo Yengqondo. Kwiimeko ezininzi, iingcinga zokuzibulala zibangelwa kukuphazamiseka kwengqondo okukhoyo, njengokudakumba, isifo sengqondo okanye ukuphazamiseka kwengqondo okuguquguqukayo. Ukuba kukrokrelwa umba wempilo yengqondo, lo mntu uya kuthunyelwa kugqirha wezempilo yengqondo.
• Ukusetyenziswa kweziyobisi. Ukusetyenziswa gwenxa kotywala okanye iziyobisi kuhlala kunegalelo kwiingcinga zokuzibulala nakwindlela yokuziphatha. Ukuba ukusetyenziswa kweziyobisi yingxaki esisiseko, inkqubo yokuvuselela iziyobisi notywala okanye iziyobisi inokuba linyathelo lokuqala.
• Amayeza. Ukusetyenziswa kwamayeza athile amiselweyo-kubandakanya i-anti-depressants-kunokwandisa umngcipheko wokuzibulala. Umboneleli wezempilo unokuphonononga nawaphi na amayeza umntu awathathayo ngoku ukubona ukuba ingaba banegalelo na.

Unyango kubantu abasemngciphekweni wokuzibulala

Unyango luya kuxhomekeka kwisizathu sokuzibulala komntu kunye nokuziphatha. Kwiimeko ezininzi, nangona kunjalo, unyango lubandakanya unyango lwentetho kunye nonyango.

Thetha unyango

Ukuthetha ngonyango, okwaziwa nangokuthi yi-psychotherapy, yenye yeendlela zonyango ezinokunciphisa umngcipheko wokuzama ukuzibulala. Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango lwentetho oluhlala lusetyenziselwa abantu abaneengcinga zokuzibulala.

Injongo yayo kukukufundisa indlela yokusebenza ngeziganeko zobomi ezixinzelelekileyo kunye neemvakalelo ezinokuthi zibe negalelo kwiingcinga zakho zokuzibulala kunye nokuziphatha. I-CBT inokukunceda uthathe indawo yeenkolelo ezingakhiyo kunye nezinto ezintle kwaye uphinde ufumane ulwaneliseko kunye nolawulo ebomini bakho.

Inkqubo efanayo, ebizwa ngokuba yonyango yokuziphatha yokuziphatha (DBT), ingasetyenziswa kwakhona.

Amayeza

Ukuba unyango lwentetho alwanelanga ukunciphisa umngcipheko ngempumelelo, amayeza anokumiselwa ukunciphisa iimpawu, ezinje ngoxinzelelo kunye noxinzelelo. Ukunyanga ezi mpawu kunokunceda ukunciphisa okanye ukuphelisa iingcinga zokuzibulala.

Olunye okanye nangaphezulu kwezi ndlela zonyango zinokumiselwa:

• iziyobisi
• amayeza antipsychotic
• amayeza anti-ixhala

Utshintsho kwindlela yokuphila

Ukongeza ekuthetheni unyango kunye namayeza, umngcipheko wokuzibulala ngamanye amaxesha unokuncitshiswa ngokwamkela imikhwa ethile esempilweni. Oku kubandakanya:

• Ukuphepha utywala neziyobisi. Ukuhlala kude notywala neziyobisi kubalulekile, kuba ezi zinto zinokunciphisa ukuthintela kwaye zinokonyusa umngcipheko wokuzibulala.
• Ukuzilolonga rhoqo. Ukuzivocavoca ubuncinci kathathu ngeveki, ngakumbi ngaphandle nangaphandle kwelanga, kunokunceda. Umsebenzi womzimba ukhuthaza ukuveliswa kweekhemikhali ezithile zobuchopho ezikwenza ukuba uzive wonwabile kwaye ukhululekile.
• Ukulala kakuhle. Kwakhona kubalulekile ukulala ngokwaneleyo. Ukulala kakubi kunokwenza ukuba uninzi lwempilo yengqondo lube mandundu ngakumbi. Thetha nomboneleli wakho wezempilo ukuba unengxaki yokulala.

Ungazithintela njani iingcinga zokufuna ukuzibulala

Ukuba uneengcinga zokuzibulala okanye iimvakalelo, ungabi nazintloni kwaye ungazigcini kuwe. Ngelixa abanye abantu baneengcinga zokuzibulala ngaphandle kwenjongo yokuze baziphathe, kusabalulekile ukuthatha amanyathelo.

Ukunceda ukuthintela ezi ngcinga ziphinde zenzeke, zininzi izinto onokuzenza.

Thetha nomntu

Ungaze uzame ukulawula iimvakalelo zokuzibulala ngokwakho. Ukufumana uncedo lobungcali kunye nenkxaso kubantu obathandayo kungenza kube lula ukoyisa nayiphi na imiceli mngeni ebangela ezi mvakalelo.

Imibutho emininzi kunye namaqela enkxaso anokukunceda ujongane neengcinga zokuzibulala kwaye uqonde ukuba ukuzibulala akuyona indlela eyiyo yokujongana neziganeko zobomi ezixinzelelekileyo. I-National Suicide Prevention Lifeline sisibonelelo esikhulu.

Thatha amayeza njengoko kuyalelwe

Akufanele uguqule umyinge wakho okanye uyeke ukuthatha amayeza akho ngaphandle kokuba umboneleli wakho wezempilo ukuxelela ukuba wenze njalo. Iimvakalelo zokuzibulala zinokuphinda zenzeke kwaye unokufumana iimpawu zokurhoxa ukuba uyeka ngesiquphe ukuthatha amayeza akho.

Ukuba uneziphumo ebezingalindelekanga kumayeza owathathayo ngoku, thetha nomboneleli wakho malunga nokutshintshela kwenye.

Ungaze weqe idinga

Kubalulekile ukugcina zonke iiseshoni zonyango kunye nokunye ukuqeshwa. Ukuncamathela kwisicwangciso sakho sonyango yeyona ndlela yokujongana neengcinga zokuzibulala kunye nokuziphatha.

Nika ingqalelo kwiimpawu zokulumkisa

Sebenza nomboneleli wakho wezempilo okanye ugqirha ukuze ufunde malunga nezinto ezinokubangela iimvakalelo zakho zokuzibulala. Oku kuya kukunceda uqaphele iimpawu zengozi kwangoko kwaye uthathe isigqibo ngamanyathelo oza kuwathatha ngaphambi kwexesha.

Inokukunceda ukuxelela amalungu osapho kunye nabahlobo malunga neempawu zokulumkisa ukuze bazi ukuba ungaludinga nini uncedo.

Ukuphelisa ukufikelela kwiindlela ezibulalayo zokuzibulala

Lahla nayiphi na imipu, iimela, okanye amayeza abukhali xa ukhathazeka ngokuba ungazibulala.

Izixhobo zokuthintela ukuzibulala

Ezi zixhobo zilandelayo zibonelela ngabacebisi abaqeqeshiweyo kunye nolwazi malunga nokuthintela ukuzibulala:

• Umzila weLizwe woThintelo lokuzibulala: Tsalela umnxeba 800-273-8255. I-Lifeline ibonelela nge-24/7, simahla kunye nenkxaso eyimfihlo kubantu abasenkathazweni, kuthintelo nakwizixhobo zeengxaki kuwe okanye kubathandekayo bakho, kunye neendlela ezilungileyo zabaqeqeshiweyo.
• Ingxoxo kaZwelonke yokuThintela ukuzibulala kwiNgxoxo yeLifeline: Ingxoxo yeLifeline idibanisa abantu nabacebisi ngenkxaso yeemvakalelo kunye nezinye iinkonzo ngencoko yewebhu, 24/7 eUnited States.
• Umgca weCrisis Text: Thumela i-HOME ukuya kwi-741741. Umgca weCrisis wombhalo sisibonelelo sokuthumela imiyalezo simahla sisebenzisa i-24/7 inkxaso kuye nakubani na osengxakini.
• Ukusetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo (SAMHSA) Inombolo yoNcedo yeSizwe: Tsalela umnxeba 1-800-662-HELP (4357). Umnxeba woncedo we-SAMHSA yasimahla, iyimfihlo, i-24/7, i-365 yemihla ngemihla yokuhanjiswa kwonyango kunye nenkonzo yolwazi (ngesiNgesi nangeSpanish) yabantu kunye neentsapho ezijamelene nempilo yengqondo okanye ukuphazamiseka kokusetyenziswa kweziyobisi.
• Abahlobo kwihlabathi liphela kunye noMbutho waMazwe ngaMazwe woThintelo lokuzibulala: Le mibutho mibini ibonelela ngolwazi loqhakamshelwano kumaziko eengxaki ngaphandle kwe-United States.

Imbonakalo

Namhlanje, imibutho emininzi kunye nabantu basebenza nzima kuthintelo lokuzibulala, kwaye zininzi izixhobo ezikhoyo kunangaphambili. Akukho mntu ufanele ukujongana neengcinga zokuzibulala yedwa.

Nokuba ungumntu omthandayo oxhalabele umntu othile okanye uyazisokolisa, uncedo luyafumaneka. Sukuthula - unganceda ukugcina ubomi.