Imibuzo eli-10 ugqirha wakho ufuna ukuba ubuze malunga nonyango lwe-MDD

Umxholo

• 1. Kutheni ndiziva ndidandathekile?
• 2. Ndenza ntoni kwimeko kaxakeka?
• 3. Yintoni unyango ngokuchanekileyo?
• 4. Ngaba kufuneka ndiye kunyango lwengqondo okanye iingcebiso?
• 5. Loluphi uhlobo lonyango owenzayo?
• 6. Ngaba ungaqhagamshelana nogqirha wam?
• 7. Ngaba ukudakumba kubangelwa lilifa?
• 8. Ndimele ndithini kusapho lwam nakumqeshi wam?
• 9. Yintoni enye endinokuyenza ukuxhasa unyango lwam?
• 10. Kutheni ndingaziva ndingcono?
• Ukuthatha

Xa kuziwa ekunyangeni isifo sakho sokudakumba (MDD), mhlawumbi sele unemibuzo emininzi. Kodwa kuwo wonke umbuzo owubuzayo, kusenokwenzeka ukuba ube khona omnye umbuzo okanye emibini ongaqwalaselanga.

Kubalulekile ukuba ukhumbule ukuba umxhasi kunye nonyango bayakha kwaye baqondise inkqubo yonyango lwengqondo kunye. Ewe kunjalo, abanyangi bakhetha ukusebenzisa igama elithi "umxhasi" kunelithi "isigulana" ukugxininisa indima esebenzayo yabafuna unyango ngalo lonke ixesha lokhathalelo.

Nantsi into i-Therapist inqwenela abathengi abane-MDD ebuzwayo ngexesha leseshoni zabo.

1. Kutheni ndiziva ndidandathekile?

Inyathelo lokuqala lokufumana unyango kuxinzelelo lwakho kufuneka lube luvavanyo olubanzi. Nangona kunjalo, oku akusoloko kwenzeka.

Ukuba uthatha amayeza oxinzelelo, umboneleli wakho sele enqume ukuba uyahlangabezana neendlela zokuqonda isifo (oko kukuthi, Njaniuziva). Oko bekutshiwo, ababoneleli beenkonzo zokuqala bahlala bengenalo ixesha lokwenza uvavanyo olubanzi ngoba uziva ngendlela oziva ngayo.

Uxinzelelo lubandakanya ukuphazamiseka kwiinkqubo ze-neurotransmitter kwingqondo yakho, ngakumbi inkqubo ye-serotonin (kungoko ukusetyenziswa okuqhelekileyo kwe-serotonin reuptake inhibitors, okanye ii-SSRIs, kunyango). Ukongeza, ezinye izinto kufuneka zixoxwe kwaye kufuneka zibe yinxalenye yonyango. Oku kubandakanya:

• Iindlela zokucinga
• amaxabiso neenkolelo
• ubudlelwane phakathi kwabantu
• indlela yokuziphatha
• enye
  Uxinzelelo olunokuthi lunxulunyaniswe noxinzelelo lwakho (umzekelo, iziyobisi
  ukusetyenziswa okanye iingxaki zonyango)

2. Ndenza ntoni kwimeko kaxakeka?

Zisuka nje, kubalulekile ukuba ube nokuqonda ukuba inkqubo yonyango izakubonakala njani. Kwabaninzi, oku kuya kuthetha ukuba iiseshoni ezizodwa kunye nonyango zenziwe kube kanye ngeveki, zihlala ukusuka kwimizuzu engama-45 ukuya kweyure. Inani leeseshoni linokumiswa okanye liphele.

Kuxhomekeka kwiimfuno zakho, ezinye iisetingi zonyango zibandakanya:

• unyango lweqela
• Unyango olunzulu lwezonyango, oluya kuthi
  ndwendwela useto lonyango amaxesha amaninzi veki nganye
• unyango lokuhlala, apho uhlala khona
  Uncedo kangangexesha elithile

Nokuba yeyiphi na imeko, kubalulekile ukwazi ukuba wenzeni ngexesha likaxakeka- ngakumbi, Ngubani ekufuneka unxibelelane naye ukuba uneengcinga zokuzenzakalisa okanye ukuzibulala ngaphandle kweseti yonyango. Ngenxa yezizathu zokhuseleko, kuya kufuneka usebenze kunye nengcali yakho ukubeka isicwangciso sexesha likaxakeka kwasekuqaleni konyango.

3. Yintoni unyango ngokuchanekileyo?

Ukuba ucinga ngokunyanga ngengqondo, okuhlala kubhekiswa kuyo njengonyango, kunokwenzeka ukuba uya kusebenza nesayikholojisti enelayisensi (PhD, PsyD), unontlalontle (MSW), okanye umtshato kunye nonyango losapho (MFT).

Abanye oogqirha benza unyango lwengqondo, ngesiqhelo isifo sengqondo (MD).

Umbutho waseAmerican Psychological Association uchaza unyango lwengqondo njengonyango lwentsebenziswano olugxila kubudlelwane phakathi komthengi kunye nomboneleli. I-Psychotherapy yindlela esekwe kubungqina "esekwe kwingxoxo" kwaye "ibonelela ngendawo yokuxhasa ekuvumela ukuba uthethe ngokukhululekileyo nomntu onenjongo, ongathathi cala, nongagwebiyo." Ayifani nengcebiso okanye uqeqesho lobomi. Oko kukuthi, unyango lwengqondo lufumene inkxaso enkulu yesayensi.

4. Ngaba kufuneka ndiye kunyango lwengqondo okanye iingcebiso?

Namhlanje, amagama athi "ukucebisa" kunye "nonyango lwengqondo" zihlala zisetyenziswa ngokungafaniyo. Uyakuva abanye abantu besithi ingcebiso yinkqubo emfutshane kunye nesisombululo esigxile kwisisombululo, ngelixa unyango lwengqondo luhlala ixesha elide kwaye lubanzi. Umahluko uvela kwimvelaphi yokufumana iingcebiso kuseto lomsebenzi kunye nonyango lwengqondo kwizicwangciso zokhathalelo lwempilo.

Ngalo naliphi na ixesha, njengomthengi, kuya kufuneka usoloko ubuza umboneleli wakho ngenkathalo ngoqeqesho lwabo kunye nemvelaphi yabo, indlela yethiyori, kunye nelayisensi. Kubalulekile ukuba i-Therapist oyibonayo yingcali yezempilo enelayisensi. Oku kuthetha ukuba balawulwa ngurhulumente kwaye baphendula ngokusemthethweni, njengaye nawuphi na ugqirha.

5. Loluphi uhlobo lonyango owenzayo?

Iingcali zonyango ziyawuthanda lo mbuzo. Kukho ubungqina benzululwazi ngeendlela ezininzi ezahlukeneyo zonyango. Uninzi lwabanyangi banendlela enye okanye ezimbini abazisebenzisa kakhulu kwaye banamava kwiimodeli ezininzi.

Iindlela eziqhelekileyo zibandakanya:

• indlela yokuziphatha yokuziphatha egxile
  Iindlela zokucinga kunye neenkolelo
• unyango lomntu, olugxile
  iipateni zobudlelwane ezingancediyo
• yengqondo yengqondo, ejolise kuyo
  iinkqubo ezingekho zingqondweni kunye nongasonjululwanga ukungqubana ngaphakathi

Abanye abantu banokuba jibe ngakumbi ngendlela ethile, kwaye kuluncedo ukuxoxa ngento oyifunayo kunyango ekuqaleni kunye nonyango lwakho. Nokuba yeyiphi na indlela, kubalulekile ukuba abathengi bazive bebotshiwe okanye umanyano kunye nonyango lwabo ukuze bafumane lukhulu kunyango.

6. Ngaba ungaqhagamshelana nogqirha wam?

Umgqirha wakho kufuneka aqhagamshelane nogqirha wakho ukuba uthathe okanye uthatha amayeza okudakumba. Amayeza kunye neendlela zengqondo azihambelani ngokwahlukeneyo. Ngapha koko, kukho ukucebisa ukuba indibaniselwano yamayeza kunye nonyango lwengqondo ziyahambelana nokuphucuka okukhulu kwemood kunamayeza kuphela.

Nokuba ukhetha amayeza, unyango lwengqondo, okanye zombini, kubalulekile kubanikezeli bonyango bakho, bakudala nabangoku, ukuba babe kunxibelelwano ukuze zonke iinkonzo ozifumanayo zisebenze ngokudibeneyo. Oogqirha kufuneka babandakanywe kunyango ukuba kukho ezinye iinkonzo zonyango ozifunayo (umzekelo, ukhulelwe okanye uceba ukukhulelwa, okanye unenye imeko yonyango).

7. Ngaba ukudakumba kubangelwa lilifa?

Kukho ubungqina obomeleleyo bokuba ukudakumba kunento yokwenza nemfuza. Eli candelo lemfuza lomelele kubafazi kunamadoda. Inani elinokuthwala umngcipheko wokudakumba, ngokunjalo. Oko kuthethwa, akukho mfuza okanye iseti yemfuza "ekwenza uxinezeleke."

Oogqirha nabanyangi baya kuhlala becela imbali yosapho ukuba bafumane umngcipheko wobomi, kodwa leyo yinxalenye yomfanekiso. Akumangalisi ukuba, iziganeko zobomi ezixinzelelekileyo kunye namava amabi nawo adlala indima ebalulekileyo kwi-MDD.

8. Ndimele ndithini kusapho lwam nakumqeshi wam?

Ukudakumba kunokuchaphazela abo basingqongileyo ngeendlela ezininzi. Ukuba kubekho utshintsho olukhulu kwiimvakalelo zakho, unokuziva ucaphuka kwabanye. Unokutshintsha indlela oqhuba ngayo ubomi bakho bemihla ngemihla. Mhlawumbi ukufumanisa kunzima ukonwabela ixesha nosapho lwakho kwaye kuye kwakho ukuphazamiseka emsebenzini. Ukuba kunjalo, kubalulekile ukuba usapho lwakho lwazi ukuba uziva njani kwaye ufuna uncedo.

Abathandekayo bethu banokuba yimithombo engummangaliso yenkxaso. Ukuba izinto ziye zonakala ekhaya okanye kubudlelwane bakho bothando, unyango losapho okanye lwezibini lunokuba luncedo.

Ukuba ubuphoswa ngumsebenzi okanye intsebenzo yakho ityibilikile, kunokuba ngumbono olungileyo ukwazisa umqeshi wakho ukuba kuqhubeka ntoni kwaye ukuba ufuna ukuthatha ikhefu lokugula.

9. Yintoni enye endinokuyenza ukuxhasa unyango lwam?

Unyango ngengqondo sisiseko apho utshintsho lwenzeka khona. Nangona kunjalo, ukubuyela kwimeko yolonwabo, impilo kunye nokuba sempilweni kuyenzeka ngaphandle igumbi lonyango.

Ngapha koko, uphando lubonisa ukuba okwenzekayo "kwihlabathi lokwenyani" kubalulekile kwimpumelelo yonyango. Ukulawula imikhwa yokutya esempilweni, iipateni zokulala, kunye nezinye iindlela zokuziphatha (umzekelo, ukwenza imithambo okanye ukuthintela utywala) kufuneka ibe ngundoqo kwisicwangciso sakho sonyango.

Kwangokunjalo, iingxoxo zamava abuhlungu, uxinzelelo okanye izehlo zobomi ezingalindelekanga, kunye nenkxaso kwezentlalo kufuneka zivele kunyango.

10. Kutheni ndingaziva ndingcono?

Ukuba unyango lwengqondo alubonakali lusebenza, kubalulekile ukuba wabelane ngolwazi olu kunye nonyango lwakho. Ukupheliswa kwangoko kunyango lwengqondo kunxulunyaniswe nesiphumo sonyango oluhlwempuzekileyo. Ngokwelinye iqela lezifundo, malunga nomntu omnye kwaba-5 ushiya unyango ngaphambi kokugqitywa.

Kubalulekile ukuba uchaze ukuba loluphi uhlobo lonyango lwakho oluza kubakho kwasekuqaleni kunyango. Ngalo naliphi na inqanaba kunyango, ugqirha wengqondo olungileyo angafuna ukwazi ukuba ngaba izinto azibonakali zisebenza. Ngapha koko, ukulandelela rhoqo inkqubela phambili kufanele kube yeyona nto iphambili kunyango.

Ukuthatha

Ukubuza le mibuzo kwasekuqaleni kunyango kuya kuba luncedo ekufumaneni ukuba unyango luhambe kwicala elifanelekileyo. Kodwa khumbula, okubaluleke ngaphezu kwawo nawuphi na umbuzo owubuzileyo kunyango lwakho kukuseka ubudlelwane obuvulekileyo, obutofotofo kunye nobambiswano nonyango lwakho.