Ukucindezeleka akuyona nje isimo sengqondo esibi, ukunganaki nokungazimisele ukusebenza. Lokhu kuyinkinga yengqondo eyenzeka ngebhayisikili, ngakho-ke iningi lezinkinga zokucindezeleka zingakapheli izinyanga ezingu-3-5 ngaphandle kokwelashwa. Nokho, lokhu akusho ukuthi uma wena noma othandekayo wakho egula, kufanele ube nesineke ukuhlupheka futhi ulinde kuze kudlule ukugula. Ukulinda okuncane kungcono kakhulu, ngoba ukucindezeleka kuphulukiswa namuhla - umphumela omkhulu wokwelapha ubonakala kuningi labantu (80% noma ngaphezulu) weziguli.
Ukwelashwa kokucindezeleka kungumsebenzi kadokotela, kodwa kubalulekile ukuthi isiguli sinolwazi ngalolu daba futhi senze ingxenye yakhe yomsebenzi wezokwelapha.
Ukwelashwa kokucindezeleka kunezinhloso ezintathu eziyinhloko:
- ukunciphisa noma ukuqedwa okuphelele kokubonakaliswa kwayo;
- ukubuyiselwa ikhono lesiguli sokwenza umsebenzi wezobuchwepheshe, womndeni, wezenhlalakahle kanye nezinye;
- ukunciphisa ingozi yokuphindaphinda kokucindezeleka esikhathini esizayo.
ANTI-DEPRESSANTS
Lapho ukwelashwa kwalesi sifo, indlela esemqoka futhi esetshenziswa kakhulu kakhulu ukusetshenziswa kwemithi yokucindezeleka. Ukusebenza okuphezulu kwalezi zidakamizwa kuye kwavivinywa futhi kwafakazelwa yilokho okuhlangenwe nakho okukhulu kokusebenzisa kuzo inqwaba, uma kungenjalo amakhulu ezinkulungwane zeziguli emhlabeni jikelele. Izindlela zomthelela wokwelapha izidakamizwa zihlolisiswa kahle - ziyakwazi ukuphazamisa ukungalingani kwezinto eziphilayo ezivela ebuchosheni kule sifo, ngokuyinhloko ekuphazamiseni kokudluliselwa kwemizwa yesifo se-serotonin ne-norepinephrine neurons (neurons).
Inombolo yezidakamizwa zokucindezeleka ziyanda njalo ngonyaka. Ukuzikhethela kwabo namuhla kukhulu kakhulu kangangokuthi kuvumela ukukhetha ukwelashwa okuphumelelayo nokwanele kwezigaba ezihlukahlukene kakhulu zabantu ababhekene nokucindezeleka. Umsebenzi wesiguli ukuchaza ngokuningiliziwe futhi ngokukhululekile ngangokunokwenzeka kudokotela mayelana nesimo sakhe, okuhlangenwe nakho kwakhe, imicabango yakhe, ukungabaza, njll, ngisho nalabo abonakala bengenangqondo noma abangafaneleki ukunakwa. Uma ngaphambilini uthathe i-antidepressants, qiniseka ukuthi utshele udokotela ngakho (ukuthi yiziphi izilinganiso, umphumela, ukuthi kwenzeka kanjani masinyane, yiziphi imiphumela emibi, njll). Uma ucabanga ukuthi lokhu noma lowo muthi akufanelekile noma kuyingozi, tshela udokotela ngokuqondile ngakho uchaze ukuthi kungani ucabanga kanjalo. Ngemuva kokuthi uhlelo lokuthatha izidakamizwa luzimisele, kungcono ukululungisa ephepheni, kungakhathaliseki ukuthi lilula kanjani.
Ukuze isidakamizwa senze, sidinga ukuhlushwa okwanele futhi okungapheli njalo egazini. Naphezu kobufakazi obusobala bale mfuneko, ngokwenza njalo, isizathu esivame kakhulu sokusebenza okuphansi kokwelashwa kokucindezeleka ukuthi isiguli, ngokwengqondo yakhe, sishintsha isimiso sokungeniswa noma siyeke, kepha asikhulumi ngokuqondile ngakho.
Omunye umsebenzi wesiguli ukurekhoda njalo izinguquko esimweni sakhe. Kungcono ukugcina idayari, ukurekhoda nsuku zonke, ngesikhathi esifanayo - ungadabuki imizuzu engu-10-15 kusihlwa ngaphambi kokulala ukuchaza ukuthi usuku luhambe kanjani, ukuthi uzizwa kanjani, ukuthi isimo sakho sashintsha kanjani, yini eyashintsha lapho kuqala isidakamizwa njll. Njalo ulethe la marekhodi nawe lapho uvakashela udokotela.
Izibonakaliso zokuqala zokuphucula ukwelashwa ngezidakamizwa zokuzivikela ngokuvamile zivele zingakapheli kokuphela kwesibili - ukuqala kwesonto lesithathu lokuthatha lesi sidakamizwa. Ukuthuthukiswa okuphawulekayo ngokuvamile kubonakala ngeviki 4-6 (uma lokhu kungenzeki, lokhu akusho ukuthi ukwelashwa akusizi ngalutho, kodwa kudinga kuphela ukuguqulwa kwesidakamizwa). Umphumela ogcwele kwenzeka ngeviki le-10 lokungeniswa - isikhathi sokwelashwa kwesigaba esiyinkimbinkimbi sokucindezeleka sekuphela. Kwezinye izimo, kunesidingo sokwelashwa okusekelayo, inhloso yalo ukuvimbela ukuphindaphinda okusha. Ngesikhathi ukwelashwa abane-anti-depressants, kunqatshelwe ukuthatha noma yimiphi imithi nhlobo ngaphandle kolwazi udokotela, ngisho nabangenalutho, ngokombono wakho.
I-PSYCHOTHERAPY
Ngokungangabazeki, kuyasiza ekwelapheni ukucindezeleka, kodwa hhayi kuzo zonke izimo kungasetshenziswa njengendlela yokwelapha kuphela. Kuhle kakhulu uma kugcwalisa ukwelashwa nge-antidepressants.
Akuzona zonke izindlela ze-psychotherapy ezingasetshenziswa ukucindezeleka. Kungasebenzi futhi kuyingozi ngisho nokusetshenziswa kwe-hypnosis, izinhlobo eziningi zokwelashwa kweqembu, kanye nezindlela ezihlukahlukene zokubizwa ngokuthi "ukuhlaziywa kobuchopho nge-biocurrents enempilo," "ukwelashwa kwe-TPP," nokunye okunjalo.
Usizo ngokucindezeleka akunakunoma isiphi isazi, kodwa kuphela umuntu onolwazi lwezokwelapha kuleli qembu elithile lokuphulwa. Kungakhathaliseki ukuthi yikuphi, umuntu akufanele afune usizo kubangokwengqondo (ukucindezeleka akuyona eyomkhakha wabo wokufaneleka), kanye nabaphilisa abantu, ababhula ngezinkanyezi, abaphilayo, izifo zengqondo, abaphulukisi, njll.
Ukusebenza kahle kokuphulukiswa kokucindezeleka ukuzila ukudla okunomsoco, amaminerali, izilwane zasolwandle, imikhiqizo yezinyosi, iminyama, i-shark cartilage, njll. Uma umuntu engasakwazi ukudla ngokujwayelekile futhi aphile, akekho umbuzo wokuphatha ukucindezeleka. Ukuphumula isikhathi eside nokushintsha isimo (isibonelo, uhambo olwandle, indawo yokuvakasha, uhambo, njll), okuvame ukusetshenziselwa abantu abacindezelekile, abanalo ngokwabo abanomphumela wokwelapha futhi ngokuvamile baholela ekulahlekelweni kwesikhathi futhi kamuva ukwelashwa.
IZINTU EZINYE ZOKUQALA Usizo
Mhlawumbe, usuvele unemibuzo: uma kukhona ithuba lokuphatha kahle ukucindezeleka, kungani empilweni yangempela abantu abahluphekayo ngokuvamile abagijimi ukuzisebenzisa ngalokhu? Yebo, empeleni, kunezithiyo nezinkinga eziningana kule ndlela.
Ukuqwashisa ngokwanele - ukucindezeleka kuthathwa njengokuthi "ukucindezeleka", "ukukhathala", "neurosis", "ukukhathala" noma ukubhekana nezinkinga zokuphila kwansuku zonke.
2. Ngezinye izikhathi umuntu ocindezeleka ukulahlekelwa yisikhathi ukuvakashela odokotela bezobuchwepheshe ezihlukahlukene, ukuhlolwa, ukuthatha imithi engadingekile - inhliziyo, isisu, ikhanda, ama-laxatives, njll.
3. Ukwesaba ukukhangiswa kokugula noma ngisho neqiniso lokubhekisela kosizo.
4. Ukwesaba ukulinganiselwa kwezenhlalakahle nezomsebenzi ngenxa yokufuna ukunakekelwa kwengqondo kanye nokubalwa kwezimali kusuka kumuntu wezifo zengqondo.
Umcabango ongenangqondo ungomunye wemibono yokucabanga okungalungile ekucindezelekeni: "Ukucindezeleka kwami akuphuluki. Akekho ongangisiza ukulwa nalo." Kodwa amaqiniso abonisa okuphambene nalokho!
7. Ukwesaba ukuthi ukusetshenziswa isikhathi eside kwama-anti-depressants kungabangela ukulutha nokulutha.
8. Okunye okungajwayelekile: izidakamizwa zokucindezeleka zidala umonakalo ezingxenyeni zangaphakathi. Lokhu futhi akulungile, ngoba imiphumela emibi yokuthatha ama-antidepressants ngokuvamile ayanyamalala ngokuphelele ngemva kwamahora ambalwa noma amahora angu-24 ngemva kokumiswa kwabo.
Ngakho-ke, uma esimweni sokucindezeleka wena noma othandekayo wakho uphikisana nokufuna usizo ngokushesha, zama ukuthola isizathu sangempela salokhu futhi uxoxe ukuthi kulungile kangakanani.
INDLELA YOKUPHILA NGAKHO
Isimo somuntu obhekene nokucindezeleka kwabanye sivame ukungacacisiseki, ngokuvamile kunomuzwa wokuthi uyazama ukuzama ukubekezela, "akazi ukuthi ufuna ukuthini." Umbuthano ononya uyadalwa: ngenxa yobunzima bokuxhumana, abanye bazama ukugwema isiguli, isizungu sandisa izimpawu zokucindezeleka, okwenza ukuxhumana naye kube nzima nakakhulu.
Ukuze uziphatha ngendlela efanele nesiguli, kubalulekile ukuqonda ukuthi uyabuhlungu kakhulu ukuthi isimo sakhe asiyona inkinga noma i-whim futhi idinga usizo nokusekelwa ngempela. Uzokwazi ukuletha izinzuzo ezibalulekile kumthandekayo wakho uma ulandela le mithetho:
1. Gcina nesiguli udinga ukuthula, ngokushelela futhi ngaphandle kokucindezeleka ngokweqile. Gwema ukuzwakalisa i-jocular gaiety, iseluleko sokuthi "ujabule," "uphonsa ikhanda ekhanda lami," njll. Qaphela ekuvezeni ukucasuka, ngoba ngokucindezeleka, ukuhleka kwemizwa ngokuvamile kuyancipha noma kuyanyamalala ngokuphelele, futhi ngisho namahlaya angenangqondo angalimaza isiguli.
2. Awukwazi ukululeka isiguli ukuba "azidonsa ndawonye" - umzamo wokuzivocavoca ngokuqondile, akakwazi ukushintsha ukuthuthukiswa kokucindezeleka - indlela yokubhekana nayo kunganconywa kuphela ochwepheshe. Njengomphumela "wokusekela" kwakho, umuzwa wecala nokungabi nalutho kukhulu nakakhulu. Uma efuna, mvumele akhulume ngokukhululekile. Uma efuna ukukhala, makabe ekhala - njalo kuletha ukuphumula.
3. Ungazitholi nesifo kuye, gcina ibanga phakathi kwakhe nesimo sakho sengqondo - uyasiza isiguli uma bephilile ngokwengqondo, bezethemba futhi baphumelela.
4. Zama ukuchitha isikhathi esiningi nesiguli, umbandakanye, noma kunokwenzeka, kunoma yimuphi umsebenzi owusizo, futhi ungasusi kumacala.
5. Zama ukuqiniseka ukuthi usuku lwesiguli lunezinhlelo zalo futhi luhlelwe kusengaphambili - ukuphakamisa, ukudla, ukusebenza, ukuhamba, ukuphumula, ukuxhumana nabantu, ukulala, njll. Ungamvumeli ukuba alale embhedeni isikhathi eside, ngaphambi kokuba alele embhedeni, noma asebenzise usuku olulodwa. Ukuqinisa ngokuqinisekile ngisho nokuncane kakhulu kwempumelelo yakhe.
6. Ungavumeli noma yikuphi ukusola, ukugxeka kanye nokukhuluma ngesiguli - umuntu ocindezelekile awunasici futhi uyingozi. Ngisho nasengathathi hlangothi kakhulu, ngokombono wakho, izitatimende, angazwa isiqiniseko sokuthi abanye bambheka njengento embi futhi engenamsebenzi.
7. Njalo ukhumbuze isiguli ukuthi ukucindezeleka kuyisimo sesikhashana futhi ngempela kudlula ngaphandle kokushiya noma yikuphi ukukhubazeka kule psyche.
8. Ngesikhathi sokucindezeleka, khulula isiguli ngesidingo sokwenza izinqumo ezibalulekile (ushintshe imisebenzi, ulahle imali eningi, uqale ukulungisa endlini, njll). Ukwamukelwa kwanoma yiziphi izinqumo kuye kuyisimbuhlungu. Futhi uma zamukelwa, zivame ukungalungi futhi imiphumela yazo kufanele isuswe ngemuva kwesikhathi eside.
9. Uma ungumlingani wezocansi zesiguli, khumbula ukuthi ngokucindezeleka lezi zifiso zanyamalala. Ungamcasuli isiguli ukuba sisondelane. lokhu kungakhulisa umuzwa wecala nokungafihli.
10. Ngenkathi yokwelapha, uyisixhumanisi esibalulekile phakathi kukadokotela nesiguli. Yazi uhlelo lokuthatha imithi, unobtrusively ukuqapha ukwamukela kwabo. Uma ukucindezeleka kujulile, unike imithi isiguli bese ubona ukuthi uthathe yini.
UKUFUNA UKUHLELA NGAPHAMBILI
Amathuba ukuthi umuntu oye wahlupheka isiqephu sokucindezeleka sokuqala, lesi simo esikhathini esizayo sizophindaphinda ngisho kanye, siphakeme kakhulu - kuphela ngamacala angu-30% konke okhathele yisiqephu esisodwa sokucindezeleka. Ukuvameka kokuhlaselwa kokucindezeleka kungabuka kusukela ngonyaka ukuya ku-2-3 kulo lonke ukuphila, isilinganiso sobude phakathi kokubanjwa yiminyaka engu-3-5. Amathuba okuphindaphinda kokucindezeleka akhula entwasahlobo nasekwindla. Kwabesifazane, kuphakeme kunamadoda, asebekhulile aphakeme kunezingane.
Ngokubheka izinyathelo eziningana, kungenzeka ukunciphisa kakhulu amathuba okuhlaselwa okusha kokucindezeleka. Imithetho kanye nezeluleko zilula futhi ziyenzeka, ukulandela kuzozodinga isikhathi esincane nokuzikhandla kunokwelapha isimo esilandelayo sokucindezeleka.
1. Qhubeka uthatha i-anti-depressant, ukhohlwe ngombhalo othi "Angisakwazi ukuphinde ngiphinde ngisakwazi". Ngemva kokuphuma esigabeni esiyinkimbinkimbi sokucindezeleka, naphezu kokuthi ukubonakaliswa kwayo kwangaphandle kuye kwaphela noma cishe sekunyamalala, ukuphazanyiswa kwezinto eziphilayo okuholela kuyo kuye kwagcinwa isikhathi esithile. Ngakho-ke, isikhathi sokwelashwa siyadingeka - ukuqhubeka kwe-antidepressant efanayo kumthamo wangaphambili noma ophansi kancane okungenani izinyanga ezingu-4-6. Lokhu kuphela kwanciphisa izinga lokuphindaphinda kokucindezeleka esikhathini esizayo seminyaka emi-5 ngezikhathi ezingu-3-4.
2. Yenza umsebenzi ekuhloliseni nasekuqinisekiseni izinkolelo zakho eziyisisekelo - kulokhu uyosizwa isazi se-psychotherapist, isazi sengqondo sezokwelapha.
3. Buyekeza imigomo yakho yokuphila eyinhloko. Esinye sezizathu ezingokwengqondo sokunganeliseki nokuzizwa kahle komuntu wukuthi empilweni yomuntu ngokuvamile kuvame ukungafani phakathi kwalokho afuna ukukufeza nokuthi yini ngempela echitha isikhathi namandla akhe. Bhala ephepheni uhlu lwezinhloso eziyishumi ongathanda ukuzenza esikhathini esizayo, futhi uzibeke ngokubaluleka. Thatha isikhathi sakho, cabanga, wenze izinketho eziningana ohlwini olunjalo. Bese ucabanga ukuthi ungakanani isikhathi nomzamo owawusebenzise esikhathini sakamuva ukuze ufeze ngamunye wale migomo. Cabanga ngalokho okumele kuguqulwe empilweni, ukuze imisebenzi yakho ihambisane nemigomo - kusuka kulo mpilo nomsebenzi uyoletha ukwaneliseka okwengeziwe.
4. Faka impilo yakho emnandi kakhulu. Abantu abacindezelekile bavame ukuzigcina benesibindi futhi abazijwayele ukuzithokozisa ngisho nezinjabulo ezifinyeleleka kalula. Uma lesi sitatimende sisebenza kuwe, isikhundla sidinga ukuguqulwa. Ngaso sonke isikhathi thola isikhathi nemali ukuzijabulisa ngokwakho nomuntu omnandi, ukudla okuhle, ingilazi yewayini, ifilimu ethandekayo, ukuthenga into entsha, ukujwayela okusha ...
5. Zithande futhi uzame ukugcina izinga eliphezulu lokuzihlonipha.
6. Ungabi nesizungu! Khetha phakathi kwendawo yakho inamba yabantu engingathanda ukugcina ubuhlobo obufudumele nobungane, futhi ungalondolozi isikhathi namandla.
7. Gcina ukuma okuhle ngokomzimba. Hlela iphupho. Ukudla ngokufanele futhi njalo. Gcina isisindo njalo. Kungcono ukuma kwakho ngokomzimba, ukwehlisa kancane ukucindezeleka. Qaphela ukuphuza utshwala.
8. Buka isimo sakho sengqondo. Ukucindezeleka akuqali ngosuku olulodwa, futhi uma uzizwa izibonakaliso zakhe zakuqala, kungcono ukuvakashela udokotela futhi futhi mhlawumbe uqale kabusha i-antidepressant isikhashana.
UNGANGAQALA EZIPHUMENI EZINYE!
Ngokuvamile abantu abafuna ukuphuma esimweni esibuhlungu benza amaphutha afanayo:
1. Ukwandisa utshwala. Utshwala unikeza inkolelo emfushane nje yokukhululeka. Uma ukuphuza utshwala kuba njalo njalo, ukucindezeleka kubonakala ngokujulile. Kubonakala sengathi kukhona ukukhathazeka: "Angikaze ngisuse ukucindezeleka, angisakwazi ukubhekana nalokhu, uma ngabe ukuphila kungabalulekile kakhulu"
2. Ukudla ngokweqile, futhi ikakhulukazi ukudla amaswidi. Okuvamile kubantu besifazane. Inikeza ukukhululeka okulula kunokuba utshwala, kodwa kuholele ekugcwaleni, ukulahleka kokuheha, izinga eliphansi lokuzihlonipha nokwanda kwemizwa yecala.
3. Ukulala isikhathi eside embhedeni, ukubheka ugwadule, noma imizamo evame ukulala phakathi nosuku. Ukulala kaningi akufiki, uqobo luzobuthakathaka, izinkinga azixazululwa, umuzwa wecala nokuphelelwa ithemba uyanda.
4. Ukuxosha ama-hysterics nokuzama ukuphulukisa imizwa yakho embi kwabanye. Umphumela uba sobala: ukukhululeka kuyingozi, ubudlelwane buya phansi, ukondwa nokwanda kwecala.
5. "Ukujeziswa" ngokwayo ngemuva kokuthatha izinyathelo ezibalwe ohlwini - ukwehliswa ngokuzithandela kwenjabulo, ukuzama ukusebenza kanzima ukuze "enze izilungiso", njll. Lokhu kuziphatha futhi akuhlinzeki ngokukhululeka, kubonakaliswa kwesifo, futhi kusekelwe ekucindezelekeni kwezinto ezingenangqondo nezinkolelo, okuxoxwa ekuqaleni.