Izizathu zokudandatheka zingabelana ngamaqela amabini:
• unogxininiso, Lezo zichongiwe ngempembelelo yeekhemikhali;
• ukungaxakeki, ukuxinwa, ukuxhala, ukuxinwa, kunye neemeko ezibuhlungu.
Ukudakumba kwamabhinqa, ngokungafani namadoda, kukhula ngokukhawuleza kwaye kuthathwa kunzima kunamanye amaxesha. Kukho izizathu ezininzi zezi. Nazi ezinye izinto eziphambili:
1. Iimpawu zetetabolism
Imvelaphi ye-hormone kwindoda ibhekene notshintsho ngokuphindaphindiweyo nangokukhawuleza ngakumbi kunomntu. Oku, ngokuqinisekileyo, kunxulumene kakhulu nomjikelezo wesini. Iinkqubo ze-metabolic azikwazi ukuphazamisa iinkqubo zokuxilonga kwiingqondo. Imvelaphi ye-hormonal ingabangela ukuba utshintsho lwangxamiseko lube yinto, mhlawumbi ngexesha le-postmenstrual syndrome okanye i-postpartum depression.
2. Iimpawu ezibonakalayo zobume besifazane ngolwazi
Akukho ndawo ekubonakaliseni ukuba ukucinga kwabasetyhini akubi nakweyabantu. Kucacile ukuba kuhlukile. Uwuphi umehluko? Isalathiso ebuchosheni besibhodo sihamba ixesha elide. Kudinga ixesha elide lokucwangcisa, kubangela ukuba izakhiwo ezininzi zobuchopho zisebenze. Kwaye inkulu indlela, indlela enkulu yokuphazamiseka kuyo.
3. Iimpawu zengqondo yeengqondo yabasetyhini
Abafazi abaninzi banengxaki yokubonisa umsindo. Ingxenye yale nto kukugweba kunye nemimiselo yentlalo: umfazi akufanele athukuthele - kufuneka ahlale ehle kwaye enqabileyo. Ngaloo ndlela, abafazi bavame ukubuyisela umsindo ngokukrakra, kodwa, nangona kunjalo, kwiimeko ezininzi kuhambelana nokuxhalaba, ukugxeka kunye nokuzivala.
Abasetyhini baphendula ngokugqithiseleyo iingxaki zentsapho, kunye nabantwana, ngenxa yengxaki. Ingxaki yokudakumba kwamabhinqa kukuba yakha isangqa esichukumisayo. Inkqubo iqala ngenguqu kwimvelaphi ye-hormonal apho ubomi benkqutyana ephazamisayo yakhiwa. Emva koko ulwazi lwenziwa, apho unokujamelana neengxaki. Kwaye oku, kubangela ukuba utshintsho kwimali ye-hormone - kwaye isangqa sivale.
Njani ukuqaphela ukudandatheka?
Xa ungahlali uvuyo, uhlala unesimo esibi kunye nesimo esixinezelekileyo, kunengqiqo ukucinga ukuba oku kuphazamiseka kwabasetyhini. Nangona kunjalo, oku akunjalo kwaye akunjalo ngaso sonke isikhathi. Ukuwa ngokulula kwamandla kunye nemvakalelo ayithethi ukuqala kwesi sifo, nangona kunokukhokelela kuyo. Iimbopheleleko ezinkulu kwindawo yokusebenzela, usuku olungavumelekanga lomsebenzi, umnqweno wokuba ngumsebenzi odibeneyo, ukunyuka kokulala, ukuqala kwentlungu entliziyweni-le yinkqubo efanelekileyo yokuphuhliswa kwengcinezelo. Yonke le mpawu ibonisa ukuba "ukudakumba kwengcinezelo" - uhlobo olusondeleyo lwesifo, enzima kakhulu ukuyiqonda. Ekuqaleni, ulahlekelwa yintliziyo kwaye kukho intlungu - imva, imilenze, iingxaki zesisu rhoqo. Yilolu hlobo lwesimo esicinezelayo esichaphazelekayo ikakhulukazi kwabasetyhini: bahlala bekhathalela impilo yabo. Basenokwenzeka ukuba banike ixesha kwiinkalo ezibangela ukukhathazeka okukhulu. Ngokwezibalo, malunga nama-30% abantu abaneempawu zezifo ze-somatic ezifuna uncedo lwezengcali, ngokukodwa zihlupheke "kwi-mask depression".
Indlela yokwahlula ukudakumba kokunciphisa kwamandla?
Esinye sezibonakaliso eziqhelekileyo zokudandatheka kukuba kuphulwa ngokuchanekileyo kweenkqubo zenyama - ubunzima bokulala, ukuvuswa ngamaxesha amnandi, iingcamango ezingabonakaliyo eziphazamisa ubuthongo kunye nokuvusa phakathi kobusuku. Kodwa oku akuthethi ukuba iingxaki zokulala zibonakaliso oluqinisekileyo lokuba unobandezeleko. Kukho ukuxhamla okuxininisekile kwinkqubo yenzwa yokuba, ngokugqithiseleyo kwexesha, ibuyiselwe ngaphandle kokuba nexesha lokuchaphazela ubomi bentsapho. Ukuba imeko ezinjalo ziyimvelo yenkqubo, kwaye umgangatho wobomi wehla (umzekelo, uhlala ngaphezu kweenyanga 1), ibhinqa kufuneka ihlawule ingqalelo ngokukhethekileyo kule nto ize ibuyele kwingcali. Umbuzo othi kwiimeko zokudakumba ofuna ukufuna uncedo lwezonyango kubonakala kuncitshiseko. Nangona kunjalo, ungagxininisi ubunzima beemeko zakho. Ukudandatheka kuyisifo, njengawo nawuphi na omnye. Ngokukhawuleza ufuna uncedo, ngcono.
Ukunyangwa koxinzelelo kubasetyhini
Kwabesetyhini abaninzi abasebenzayo, isifo sokudandatheka esiqhelekileyo sinye yezona ndlela ezilula kakhulu zokudakumba ezivela ekugqithiseni rhoqo kwenkqubo yokutya. Ukuba awukhethi isigqibo kwonyango, iipasiti zokudandatheka zingaba zidla ngokuphindaphindiweyo. Unyango kulolu hlobo luquka urhulumente oqinileyo, apho kukho ixesha elaneleyo lokuphumla kunye nobomi obusebenzayo. Kufuneka kwakhona ukuthatha amavithamini.
Kwiimeko ezininzi ezinzima zokuxinezeleka ezihambelana neenguqu kwiinkqubo zezobuchopho kwiingqondo, iindlela zokusebenza zonyango ziyasebenza. Kubantu abaphilileyo, ukuzonwabisa kunye nomoya wovuyo kuyimfuneko. Xa umzimba unciphisa umveliso we-dopamine (i-hormone enoxanduva lokuzonwabisa), umfazi uqala ukufuna ukuzonwabisa ngaphandle. Hamba, ukuthetha, ekukhangela umlinganiselo wokuvuyela. Ngexesha elifanayo, umngcipheko wokuxhomekeka kwizinto ezinika ukunyameko okukhawuleza kunye nokucabangela kwandisa ngokukhawuleza. Oku, utywala kunye neziyobisi. Kwaye kunye naluphi na umlutha, umntu kufuneka ayenyuka kwinani.
Ngokuqhelekileyo, abafazi bathatha inxaxheba ekuthatheni i-antidepressants and sedatives, kodwa oku akunjalo. Emva kwakho konke, umsebenzi wakho awugcini nje ukukhusela iimpawu, kodwa nokufunda indlela yokwenza ngokufanelekileyo kwaye ukuvavanya kakuhle imeko. Oku kuphela kuya kunciphisa amathuba okudandatheka kwixesha elizayo. Ngenxa yokudakumba, kunokuhlala kunesidingo se-psychotherapy. Ngelishwa, abasetyhini banamhlanje basoloko beyichitha isifo. Kodwa amava abonisa ukuba le ngenye yezi zifo ezo, ezingaba zingakhange ziphendululwe, zinciphisa umgangatho wobomi. Nangona iintlobo ezahlukeneyo zokudakumba kwabasetyhini, impembelelo ebomini bentsapho yesi sifo kufuneka ihlale ingqalelo. Le mpembelelo ibonakalisa ngeendlela ezahlukeneyo, kodwa ihlala ikhona. Ngoko ke, kubalulekile ukulwa nokudandatheka.