Ukuxinezeleka, andisayi kuphinda ndijongane nayo

Ngezantsi siza kuthetha ngenye yeengxaki eziphambili zengqondo kwixesha lethu elinzima kunye nelixhala - malunga nokudakumba. Kwaye ngokuthe ngqo - malunga namathuba anamhlanje wokuphatha le meko kunye nemithetho ebalulekileyo ekufuneka ijongwe isigulane kunye neentsapho zakhe ngexesha lokunyanga. Ukuba wade wabiza ubuncinane kanye ebomini bakho: "Ukudandatheka, akunakukwazi ukuhlangabezana nayo, ngubani oya kukunceda?" - kufuneka ufunde.

Ukudandatheka akuyona nje into embi, ukunganakwa nokungafuni ukusebenza. Le ngxaki yengqondo eyenzeka ngokujikeleza, kwaye ngoko ke ininzi enkulu yeengqungquthela zoxinzelelo zingadlulanga unyanga. Nangona kunjalo, oku akuthethi ukuba ukuba wena okanye wakho othandekayo uyagula, kufuneka ube nomonde ukuhlupheka kwaye ulinde de ukugula kudlule. Ukulinda okumangalisa kukugqithiseleyo, kuba ukuxinezeleka kunokunyangwa namhlanje - umphumo omkhulu wonyango ubonakala kwininzi (80% okanye ngaphezulu) yezigulane.

Uxinzelelo lwezoxinzelelo ngumsebenzi wengcali, kodwa kubalulekile ukuba isigulane sinolwazi ngokufanelekileyo kule ndawo kwaye senza inxalenye yakhe yonyango.

Uphulo lokudakumba luzinjongo ezintathu eziphambili:

- ukunciphisa okanye ukuphelisa ngokupheleleyo ukubonakaliswa kwayo;

- ukubuyiselwa kwekhono lomguli lokwenza ubugcisa, intsapho, intlalo kunye neminye imisebenzi;

- ukunciphisa umngcipheko wokuphindaphinda kokudakumba kwixesha elizayo.

ANTI-DEPRESSANTS

Xa unyango lwalolu daba, indlela ephambili kwaye isetyenziswa ngokuqhelekileyo kukusetyenziswa kweemithi ezichasayo. Ukusebenza okuphezulu kwale michiza kuye kwavavanywa kwaye kuboniswa ngamava amaninzi okuwasebenzisa kwiindawo ezininzi, ukuba kungengamakhulu wezigidi zezigulane kwihlabathi jikelele. Iinkqubo zempembelelo zokwelapha ezixinzelelekileyo zifundwa kakuhle - ziyakwazi ukuphazamisa ukungalingani kwe-biochemical ezivela kwingqondo kwesi sifo, ngokukodwa ekuphazamiseni ukuhanjiswa kweentsholongwane nge-serotonin kunye ne-norepinephrine neurons (neurons).

Inani leengcinezelo zonyango likhula minyaka yonke. Ukhetho lwabo namhlanje lukhulu kangangokuba luvumela ukukhetha unyango olukhuselekileyo nolononophelo lweziganeko ezahlukeneyo zabantu abaxinezeleka. Umsebenzi wesigulane ukuchaza ngokucacileyo kwaye ngokungathi ngenyameko kunokuba ugqirha malunga nesimo sakhe, amava akhe, iingcamango, ukungathandabuzeki, njl njl. Ukuba ngaba ngaphambili uthathe i-antidepressants, qiniseka ukuba uxelele ugqirha malunga nalo (zeziphi izilingo, umphumo, ngokukhawuleza kwafika, zeziphi iziphumo ezibi, njl). Ukuba ucinga ukuba le nkunkuma okanye ayiyifanelekanga okanye iyingozi, xelela udokotela ngqo malunga nayo kwaye uchaze ukuba kutheni ucinga njalo. Emva kokuba isicwangciso sokuthatha isiza lichongiwe, kukulungele ukuyilungisa ephepheni, kungakhathaliseki ukuba kubonakala kulula kangakanani.

Ukuze isilwanyana sisebenze, sidinga ukugxininiswa okwaneleyo kunye nangaphantsi kwegazi. Nangona kubonakala ubungqina obucacileyo bolu mfuneko, ngokwesiqhelo, isizathu esivame ukuqhutyelwa kwempatho yokudakumba kukuba isigulane, ngokwengqiqo yakhe, sitshintsha ishedyuli sokwamkelwa okanye siyeke, kodwa asiyi kuthetha ngokuthe ngqo.

Omnye umsebenzi wesigulane kukuba urekhode rhoqo utshintsho kwiimeko zakhe. Kungcono ukugcina idayari, irekhoda imihla ngemihla, ngexesha elifanayo - ungazisoli ngemizuzu eyi-10-15 kusihlwa ngaphambi kokuya kulala ukuze uchaze indlela ohamba ngayo imini, indlela ozive ngayo, indlela uvakalelwa ngayo, ukuba yintoni eyashintsha ngokuqala kweyeza njl njl Zisoloko zizisa ezi rekhodi nawe xa u tyelela ugqirha.

Impawu zokuqala zokuphuculwa kwonyango kunye nezidandlululo zivame ukubonakala kungekupheleni kweyesibini - ukuqala kweveki yesithathu yokuthatha iziyobisi. Ukuphuculwa okuphawulekayo kubakho ngeveki 4-6 (ukuba oko akukwenzeka, oku akuthethi ukuba unyango aluncedo nakwonke, kodwa lufuna kuphela utshintsho lwezilwanyana). Isiphumo esipheleleyo senziwa ngeveki ye-10 yokungeniswa - ixesha lokunyanga kwesigaba esichukumisayo sokudakumba kuphelile. Kwezinye iimeko, ixesha lokuncedisa unyango liyadingeka, injongo yalo kukuthintela ukutsha kwakhona. Ngethuba lokunyanga ngama-antidepressants, akuvunyelwe ukuthatha nawaphi na amanye amayeza ngaphandle kolwazi logqirha, nangona nantoni na, ngoluvo lwakho.

PSYCHOTHERAPY

Ngokuqinisekileyo, luncedo ekhatyweni kwexinzelelo, kodwa kungekho kuzo zonke iimeko kunokusetyenziswa njengesisombululo kuphela. Kukulungele xa kuzaliswa unyango kunye nabaxinzelelekileyo.

Azikho zonke iindlela zengqondo ye-psychotherapy ezingasetyenziselwa ukudandatheka. Ukungasebenzi kwaye kwenzakalise ukusetyenziswa kwe-hypnosis, ininzi yeendlela zokwelapha iqela, kunye neendlela ezahlukahlukeneyo zokuthi "ubuchopho begazi kunye ne-biocurrents enempilo," "unyango lwe-TPP" kunye nokunye okunjalo.

Uncedo ekudakaleni akunakho nawuphi na ugqirha, kodwa kuphela umntu onamava okwelashwa kweli qela elithile lokuphulwa. Kukho nawuphi na umntu, akufanele afune uncedo kwizengqondo zeengqondo (ukudakumba akukho kumsebenzi wabo wobungcali), kunye nokuphilisa abantu, izazi zeenkwenkwezi, i-bioenergetics, iingqondo, abaphili, njl njl.

Ngokuqinisekileyo akubonakali ukuphumelela ekwenzeni ukuxinezeleka kukuzila ukutya, amaminerali, izilwanyana zaselwandle, iimveliso zeenyosi, imimmy, i-shark cartilage, njl. Xa umntu engakwazi ukutya ngokuqhelekileyo aze aphile, akukho mbuzo wokuphatha ukudandatheka. Ukuphumla kwexesha elide nokuguquka kwimeko (umzekelo, uhambo oluya elwandle, indawo yokuhlala, uhambo, njl.), Edlalwa ngabantu abadandathekileyo, ababa nefuthe lokunyanga kwaye bahlala bekhokelela ekulahlekelweni kwexesha kwaye kamva unyango.

IZINTO EZINYE ZINCEDA UKUNCEDA UKUNCEDA

Mhlawumbi, sele usenombuzo: ukuba kukho ithuba lokunyamekela ngokunyanisekileyo ukudandatheka, kutheni kubomi bokwenene abantu abahluphekayo bavame ukukhawuleza ukusebenzisa oku? Ewe, eneneni, kukho imithintelo nemingcipheko kule ndlela.

Ukwaziswa okwaneleyo - ukudandatheka kuthathwa ngokuba "uxinzelelo", "ukukhathala", "i-neurosis", "ukuphelelwa amandla" okanye ukuphendulwa kwimiba yobomi bemihla ngemihla.

2. Ngamanye amaxesha umntu obandezelekayo ulahlekelwa ixesha lokutyelela oogqirha beemfuno ezihlukeneyo, iimviwo, ukuthatha imithi engeyomfuneko - intliziyo, isisu, intloko, i-laxatives, njl.

3. Ukwesaba ukuvakaliswa kokugula okanye nokuba yintoni nencwadana yesalathiso ngoncedo.

4. Uloyiko lwezentlupheko zentlalo kunye nemisebenzi ngenxa yokufuna unyango lweengqondo kunye neengxelo ezivela kwi-psychiatrist.

6. Ingcamango engacingiyo yinto ebonakalayo yokucinga kakubi ekudandathekeni: "Ukudandatheka kwam kungenakuphulukiswa. Akukho mntu uya kundinceda ndikulwe." Kodwa inyaniso ibonisa okuchaseneyo!

7. Uloyiko lokuba ukusetyenziswa kwexesha elide lokuxhatshazwa kwemithi kunokubangela umlutha nokulutha.

8. Okunye ukungaqondi kakuhle: izidandlululo zenza umonakalo kwizitho zangaphakathi. Le nto ayilunganga kakuhle, kuba iziphumo ezisisigxina ekuthatheni i-antidepressants zihlala zinyamalale emva kweeyure ezimbalwa okanye iiyure ezingama-24 emva kokumkela kwabo.

Ngoko, xa imeko yoxinzelelo wena okanye othandekayo wakho unqabile ukufuna uncedo ngokukhawuleza, zama ukufumana isizathu esiyiyo kwaye uxoxe ngendlela efanelekileyo ngayo.

INDLELA YOKUHLAWULA NGAKHO

Imeko yomntu ojongene nokudandatheka kwabanye kudla ngokungaqondakaliyo, kaninzi kukho ukuziva ukuba uyazama ukunyamezela umonde wabo, "akazi into ayifunayo." Ingqungquthela enesibindi idalwe: ngenxa yobunzima bokunxibelelana, abanye bazama ukuphepha isigulane, ukunyaniseka kwandisa iimpawu zakhe zokudakumba, okwenza ukuba kunxibelelwano naye kunzima nakakhulu.

Ukuziphatha ngokufanelekileyo nesigulane, kubalulekile ukuqonda ukuba uyabuhlungu ngokwenene ukuba imeko yakhe ayiyiyo into okanye ifuna uncedo kunye nenkxaso. Uyakwazi ukuzisa iingenelo ezibalulekileyo kumntu obathandayo xa ulandela le mithetho:

1. Gcina nesigulane udinga ngokuzinzileyo, ngokucokisekileyo kwaye ungenangqondo. Gwetyisa i-jocular gaiety, icebiso "ukuze ujabule," "ukuphosa intloko yam entloko," njl njl. Qaphela ukuba ubonakalisa ingqumbo, ngenxa yokuba ukuxinezeleka, ukuhleka kweentlanzi kudla buthathaka okanye kuphelile ngokupheleleyo, kwaye kunye neentlanzi ezingenangqondo zingalimaza isigulane.

2. Awukwazi ukucebisa isigulane ukuba "uzenzele kunye" -mzamo eqhelekileyo, akakwazi ukutshintsha ukuphuculwa kwengxaki - indlela yokujongana nayo ingacetyiswa kuphela yiengcali. Njengomphumo we "inkxaso" yakho, umuzwa wecala kunye nokungabi nantoni kukhulu ngakumbi. Xa efuna, mvumele akhulume ngokukhululekile. Ukuba ufuna ukukhala, makamemeza - ihlala ikhupha.

3. Musa ukuzicima kwisifo kunye naye, gcina umgama phakathi kwakhe kunye nesimo sakho sengqondo - uncedo kumguli xa bephephile ngokwengqondo, bezithembele kwaye baphumelele.

4. Zama ukuchitha ixesha elininzi kunye nesigulane, kumbandakanya kuye, apho kunokwenzeka, kuyo nayiphi na into ebalulekileyo, kwaye ungasusi kwiimeko.

5. Zama ukuqiniseka ukuba usuku lwesigulane lube neshedyuli yaso kwaye lucebisiwe kwangaphambili - ukuphakamisa, ukutya, ukusebenza, ukuhamba, ukuphumla, ukuhlalisana, ukulala, njl. Ungamvumeli ukuba alele embhedeni ixesha elide, ngaphambi kokuba alele embhedeni, okanye achithe lolo suku. Ukunyanzelisa ngokuqinisekileyo nokuba yincinci yeyona mpu melelo.

6. Musa ukuvumela nayiphi na isohlwayo, ukugxekwa kunye nokuthetha ngesigulane - umntu ogxininisekile akanakunceda kwaye usengozini. Nangona kungathathi hlangothi, ngombono wakho, iingxelo, unokuva ukuqinisekiswa ukuba abanye bamjonga njengento embi kwaye engenanto.

7. Njalo ukhumbuze isiguli ukuba ukuxinezeleka kuyimeko yesikhashana kwaye kufuneka kudlule ngaphandle kokushiya naziphi na iziphoso kwi-psyche.

8. Ngexesha lokudandatheka, khulula isigulane kwisidingo sokwenza izigqibo ezibalulekileyo (utshintshe imisebenzi, ulahle imali eninzi, qalisa ukulungiswa kwindlu, njl.). Ukuthotyelwa kweyiphi na izigqibo kuye kuyabangela ubuhlungu. Kwaye ukuba bayamkelwa, bahlala bephosakele kwaye imiphumo yabo kufuneka isuswe emva kwexesha elide.

9. Ukuba ungumlingani wezesondo zesigulane, khumbula ukuba ngokudakumba le miba iyalala. Musa ukukhupha isiguli ukuba sithandane. oku kunokwandisa umva wakhe wecala kunye nokungabikho.

10. Kwinkqubo yokonyango, unxibelelwano obalulekileyo phakathi kogqirha kunye nesigulane. Yazi isicwangciso sokuthatha amayeza, unobtrusively ukubeka esweni ukufumana kwabo. Ukuba ukuxinezeleka kunzulu, banike amayeza kumguli kwaye ubone ukuba uthathe.

UKUFUNA UKUFUNA UKUFUNA KWENKQUBO

Ubunokwenzeka ukuba umntu oye wabandezeleka isiqhelo sokuqala, le meko izayo iya kuphinda iphindwe kabini, iphezulu kakhulu - kuphela kwi-30% yamatyala yonke inokuphelelwa yicala elidangalisayo kuphela. Ukuphindaphindiweyo kokuhlaselwa kabuhlungu kunokuhlawulela ukususela ngonyaka ukuya kwi-2-3 kulo lonke ubomi, ubude bemizuzu phakathi kokuthinteka ku-3-5 iminyaka. Ukunokwenzeka kokuphindaphinda kokudakumba kukunyuka entwasahlobo nasekwindla. Kubasetyhini, liphezulu kunamadoda, asebekhulile aphakamileyo kunabantwana.

Ngokuqwalasela imilinganiselo yamanyathelo, kunokwenzeka ukuba kunciphise kakhulu amathuba okuhlaselwa ngokutsha kokudandatheka. Imigaqo kunye neengcebiso zilula kwaye zifezekile, ezilandelayo ziza kufuna ixesha elingaphantsi kunye nemigudu kunokuphatha unyango olandelayo.

1. Qhubeka uthatha i-antidepressant, ukulibala malunga negama elithi "andisayi kuphinda". Emva kokuphuma kwisigaba esichukumisayo sokudakumba, nangona ukuba ukubonakaliswa kwayo kwangaphandle kuye kwanyamalala okanye kwaphela kwanyamalala, ukuphazamiseka kwezinto eziphilayo ezikhokelela kuyo kuye kwagcinwa ixesha elithile. Ngoko ke, ixesha lokunyanga liyadingeka - ukuqhubeka kwe-antidepressant efanayo kwixesha elide okanye elincinci elingaphantsi kweenyanga ezi-4-6. Oku kuphela kunciphisa ukuphindaphinda kokudakumba kwixesha elizayo leminyaka emi-5 ngamaxesha ama-3-4.

2. Yenza umsebenzi ohlalutyo kunye nokuqinisekiswa kweenkolelo zakho ezisisiseko - oku kuya kuncedwa ngu-psychotherapist, isazi sengqondo sezonyango.

3. Hlaziya iinjongo zakho zobomi. Esinye sezizathu zengqondo zokunganeliseki kunye nokunyamekela kwinto yokuba ebomini bomntu kukho ukungafani phakathi kokufuna ukufezekisa nokuba yintoni echitha ixesha lakhe namandla. Bhala kwiphepha uluhlu lweenjongo ezi-10 eziphambili onokuthanda ukuzenza kwixesha elizayo, kwaye uzibeke ngokubaluleka. Thatha ixesha lakho, cinga, wenze iinketho ezininzi kwiloluhlu. Emva koko cinga ngexesha elingakanani kunye nemigudu oye wachitha ngayo kumaxesha asandul 'ukufezekisa nganye yezi njongo. Cinga ngento ekumele iguqulwe ebomini, ukwenzela ukuba imisebenzi yakho ihambelane neenjongo - ukusuka kulo msebenzi kunye nomsebenzi uya kuzisa ukwanelisa.

4. Faka ubomi bakho ngakumbi. Abantu abadandathekileyo bahlala behlala benesitya kwaye abavumelani nokuzithoba ngokulula. Ukuba le nkcazo isebenza kuwe, isikhundla kufuneka sitshintshwe. Soloko ufumana ixesha kunye nemali ukuzithokozisa ngentetho nomntu omnandi, ukutya okulungileyo, iglasi yewayini, ifilimu ethandekayo, ukuthengwa kwezinto ezintsha, uqhagamshelwano olutsha ...

5. Zithande kwaye uzame ukugcina izinga eliphezulu lokuzihlonela.

6. Musa ukuba yedwa! Khetha phakathi kwendawo enomntu wabantu endifuna ukugcina ubudlelwane obufudumele nobuhlobo, kwaye ungalondolozi ixesha kunye namandla.

7. Gcina isimo esifanelekileyo somzimba. Beka iphupha. Ukutya ngokufanelekileyo nangokutya rhoqo. Gcina isisindo esisisigxina. Ubungcono ukuma kwakho ngokomzimba, ukungathinteki kangako ukuxinezeleka. Qaphela utywala.

8. Jonga isimo sakho sengqondo. Ukuxinezeleka akuqala ngosuku olulodwa, kwaye xa uziva iimpawu zayo zakuqala, kungcono ukutyelela ugqirha kwakhona kwaye mhlawumbi uqale ukuxhatshazwa kwexesha elide.

Ungaqali kwii-ROOTS ezifanayo!

Ngokuqhelekileyo abantu abafuna ukuphuma kwiimeko ezibuhlungu benza iimpazamo ezifanayo:

1. Ukwandiswa kotywala. Utywala lunikeza umzekeliso omfutshane wokhuseleko. Ukuba ukutywala kotywala kuya kuba lula okanye kungaphantsi kwexesha, ukuxinezeleka kubonakala kunzulu. Kubonakala ngathi: "Andizange ndiphephe ukuxinezeleka, andisayi kuphinda ndiyifeze, ukuba ndijongene njani, ukuba ubomi bunzima kakhulu ..."

2. Ukutya ngokubanzi, kwaye ngokukodwa ukutya iikeseese. Okuqhelekileyo kubasetyhini. Inikeza uncedo olulula ngakumbi kunotywala, kodwa lukhokelela ekuzaleni, ukulahlekelwa ngumtsalane, izinga eliphantsi lokuzithemba kunye nokwanda kweemvakalelo zecala.

3. Ixesha elide elele embhedeni, ekhangele idilesi, okanye iinzame zokulala ngexesha lomhla. Ukulala ngokuqhelekileyo akuyi kuza, iya ku buthathaka, iingxaki azixazululwa, umva wecala kunye nokungathembeki kukhula.

4. Ukuqhaqhaqhayisa amaqhinga kunye nokuzama ukuphazamisa isimo sakho esibi malunga nabanye. Isiphumo siyabonakala: ukukhululeka kunzima, ubudlelwane buye buthathaka, ukunyaniseka kunye nokwanda kwecala.

5. "Isijeziso" sakhe emva kwezenzo eziphosakeleyo zokuzenzela - ukunyanzelwa ngokuzithandela ukuzonwabisa, ukuzama ukusebenza kanzima "ukulungiswa", njl njl. Le ndlela ayiziboneleli ukukhupha, kubonakaliswa kwesi sifo, kwaye isekelwe ekudakaleni kweengcinga kunye neenkolelo ezingenangqondo, ezixoxwe ngaphambili.