Uxinzelelo kulutsha

Umxholo

• Isishwankathelo
• Yintoni uxinzelelo kulutsha?
• Yintoni ebangela ukudakumba kulutsha?
• Loluphi ulutsha olusemngciphekweni wokudakumba?
• Zithini iimpawu zoxinzelelo kulutsha?
• Lufunyaniswa njani uxinzelelo kulutsha?
• Luphathwa njani uxinzelelo kulutsha?

Isishwankathelo

Yintoni uxinzelelo kulutsha?

Ukudakumba kolutsha sisifo esibi kwezonyango. Ingaphezulu kokuziva ulusizi okanye "luhlaza" kwiintsuku ezimbalwa. Uvakalelo olunzulu losizi, ukungabi nathemba, kunye nomsindo okanye unxunguphalo oluhlala ixesha elide. Ezi mvakalelo zenza ukuba kube nzima kuwe ukuba usebenze ngokwesiqhelo kwaye wenze imisebenzi yakho yesiqhelo. Unokuba nengxaki yokujolisa kwaye ungabinakho ukukhuthaza okanye amandla. Ukudakumba kunokukwenza uzive ngathi kunzima ukonwabela ubomi okanye ukugqitha nasemini.

Yintoni ebangela ukudakumba kulutsha?

Izinto ezininzi zinokudlala indima kuxinzelelo, kubandakanya

• Imfuza. Ukudakumba kunokuhamba kwiintsapho.
• Brain biology kunye chemistry.
• IHormone. Utshintsho lweHormone lunokuba negalelo kuxinzelelo.
• Imicimbi yoxinzelelo yobuntwana njengokuhlukumezeka, ukuswelekelwa ngumntu omthandayo, ukuxhatshazwa nokuxhatshazwa.

Loluphi ulutsha olusemngciphekweni wokudakumba?

Uxinzelelo lwengqondo lunokwenzeka nangaliphi na ixesha, kodwa kuhlala kuqala kulutsha okanye ebudaleni. Olunye ulutsha lusemngciphekweni omkhulu wokudakumba, njengabo

• Unazo ezinye iimeko zempilo yengqondo, ezinje ngoxinzelelo, ukutya, kunye nokusetyenziswa kweziyobisi
• Unazo ezinye izifo, ezinjengeswekile, umhlaza kunye nesifo sentliziyo
• Unamalungu osapho agula ngengqondo
• Unongquzulwano losapho / losapho olungasebenziyo
• Unengxaki nabahlobo bakho okanye abanye abantwana esikolweni
• Ngaba uneengxaki zokufunda okanye ukunqongophala kokunxibelelana (ADHD)
• Ukhe wakhathazeka ebuntwaneni
• Yiba nokuzithemba okuphantsi, ithemba lokungazithembi, okanye izakhono zokulwa kakubi
• Ngaba amalungu oluntu lwe-LGBTQ +, ngakumbi xa iintsapho zabo zingabaxhasi

Zithini iimpawu zoxinzelelo kulutsha?

Ukuba unoxinzelelo, unenye okanye nangaphezulu kwezi mpawu ixesha elininzi:

• Usizi
• Ukuziva ulilize
• Ukuphelelwa lithemba
• Ukuba nomsindo, ukucaphuka, okanye ukukhathazeka, nakwizinto ezincinci

Kananjalo unokuba nezinye iimpawu, ezinje

• Ungasakhathali ngezinto oqhele ukuzonwabela
• Utshintsho kubunzima - ukunciphisa umzimba xa ungatyi okanye utyeba ubunzima bokutya kakhulu
• Utshintsho kubuthongo-ukuba nengxaki yokulala okanye ukulala, okanye ukulala kakhulu kunesiqhelo
• Ukuziva ungonwabanga okanye unengxaki yokuhlala uzolile
• Ndiziva ndidiniwe okanye ndingenamandla
• Ndiziva ndingento yanto okanye ndinetyala kakhulu
• Unengxaki yokugxila, ukukhumbula ulwazi, okanye ukwenza izigqibo
• Ukucinga ngokufa okanye ukuzibulala

Lufunyaniswa njani uxinzelelo kulutsha?

Ukuba ucinga ukuba unokudandatheka, xelela umntu omthembileyo, njengeyakho

• Abazali okanye umgcini
• Utitshala okanye umcebisi
• Ugqirha

Inyathelo elilandelayo kukubona ugqirha ukuze akukhangele. Ugqirha wakho angaqala aqiniseke ukuba awunayo enye ingxaki yezempilo ebangela ukudakumba kwakho. Ukwenza oku, unokufumana uvavanyo lomzimba kunye novavanyo lwelebhu.

Ukuba awunayo enye ingxaki yempilo, uya kufumana uvavanyo lwengqondo. Ugqirha wakho unokuyenza, okanye usenokuthunyelwa kwingcali yezempilo yengqondo ukuze uyifumane. Unokubuzwa malunga nezinto ezinje

• Iingcinga neemvakalelo zakho
• Uqhuba njani esikolweni
• Naluphi na utshintsho kwindlela otya ngayo, ekulaleni, okanye kwinqanaba lamandla
• Nokuba uyazibulala
• Nokuba usebenzisa utywala okanye iziyobisi

Luphathwa njani uxinzelelo kulutsha?

Unyango olusebenzayo lokudakumba kulutsha lubandakanya unyango lwentetho, okanye indibaniselwano yonyango lokuthetha kunye namayeza:

Thetha unyango

Ukuthetha ngonyango, ekwabizwa ngokuba yonyango lwengqondo okanye ukucebisa, kunokukunceda uqonde kwaye ulawule iimvakalelo zakho kunye neemvakalelo. Kubandakanya ukuya kugqirha, onje ngengqondo, ugqirha wengqondo, unontlalontle, okanye umcebisi. Ungathetha ngeemvakalelo zakho kumntu okuqondayo kwaye akuxhase. Unokufunda nendlela yokuyeka ukucinga ngokungalunganga kwaye uqalise ukujonga izinto ezintle ebomini. Oku kuyakukunceda uzithembe kwaye uzive ungcono ngesiqu sakho.

Zininzi iintlobo ezahlukeneyo zonyango lwentetho. Iindidi ezithile zibonisiwe ukunceda ulutsha lujongane noxinzelelo, kubandakanya

• Unyango lokuziphatha kwengqondo (CBT), ekunceda ukuba uchonge kwaye utshintshe iingcinga ezimbi nezingancediyo. Ikwanceda ukuba wakhe izakhono zokujamelana nokutshintsha iipateni zokuziphatha.
• Unyango lwangaphakathi (IPT), egxile ekuphuculeni ubudlelwane bakho. Kuyanceda ukuba uqonde kwaye usebenze ngobudlelwane obunengxaki obunokuba negalelo kuxinzelelo lwakho. I-IPT inokukunceda utshintshe isimilo esibangela iingxaki. Uphonononga imiba ephambili enokongeza kuxinzelelo lwakho, enje ngosizi okanye utshintsho ebomini.

Amayeza

Ngamanye amaxesha, ugqirha wakho uya kukucebisa amayeza kunye nonyango lokuthetha. Kukho i-anti-depressants ezimbalwa eziye zafundwa ngokubanzi kwaye zaqinisekiswa ukunceda ulutsha. Ukuba uthatha iyeza loxinzelelo, kubalulekile ukuba ubonane nogqirha rhoqo.

Kubalulekile ukuba wazi ukuba kuya kuthatha ixesha ukufumana isiqabu kwizidambisi-zifo:

• Ingathatha iiveki ezi-3 ukuya kwezi-4 kude kusebenze i-antidepressant
• Kuya kufuneka uzame ngaphezulu koxinzelelo olunye ukufumana into ekusebenzela
• Ingathabatha ixesha ukufumana idosi elungileyo ye-anti-depressant

Ngamanye amaxesha, ulutsha lunokonyuka kwiingcinga zokuzibulala okanye indlela yokuziphatha xa lusebenzisa i-anti-depressant. Lo mngcipheko uphezulu kwiiveki zokuqala ezimbalwa emva kokuqalisa iyeza naxa kutshintshwa idosi. Qiniseka ukuba uxelela abazali bakho okanye umgcini wakho ukuba uqala ukuziva ubi kakhulu okanye uneengcinga zokuzenzakalisa.

Akufanele uyeke ukuthatha i-anti-depressants ngokwakho. Kuya kufuneka usebenze nogqirha wakho ukunciphisa kancinci nangokukhuselekileyo umthamo ngaphambi kokuba uyeke.

Iinkqubo zoxinzelelo olukhulu

Olunye ulutsha olunodandatheko olunzulu okanye lusemngciphekweni wokuzenzakalisa lunokufuna unyango olunzulu ngakumbi. Banokungena kwisibhedlele sabagula ngengqondo okanye benze inkqubo yosuku. Bobabini banikela ngengcebiso, iingxoxo zamaqela, kunye nemisebenzi kunye neengcali zempilo yengqondo kunye nezinye izigulana. Iinkqubo zosuku zinokuba yimini epheleleyo okanye isiqingatha sosuku, kwaye zihlala zihlala iiveki ezininzi.