Dealing with Depression
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Mayelana nalolu hlelo lokusebenza
Ukudana komoya yinto ephansi ngokweqile ehlala isikhathi eside futhi kwenza umuntu adabuke,
ayicasukanga noma ayinalutho. Abantu abaningi, kubandakanya nentsha eningi, baye bahlupheka ngale ndlela. A
umuntu ocindezelekile:
^ inamandla amancane kakhulu okwenza imisebenzi
^ kuzwakala sengathi akukho lutho olubalulekile.
^ ibona impilo ngendlela engafanele.
^ kuzwakala sengathi ngeke kuze kulunge
Kepha abantu abacindezelekile baya ngcono futhi ukudangala kuyaphela. Kukhona ezisebenzayo
izindlela zokwelapha namakhono okuzisiza ekubhekaneni nokudangala. Ochwepheshe bezokunakekelwa kwempilo bayapha
ukwelashwa okucindezelayo, kepha ungafunda amakhono okusiza futhi uwasebenzise empilweni yakho. Lo mhlahlandlela ufundisa isethi yamakhono wokulwa nokucabanga ongawasebenzisa ukunqoba ukudana. Kwesinye isikhathi amakhono angasetshenziswa ngokwawo, lapho kudangala khona
ayinzima kakhulu. Kwesinye isikhathi kufanele zisetshenziswe kanye nokwelashwa okwenziwa ngabachwepheshe.
Ukusebenzelana nokudangala kuhloselwe labo abebhekene nemizwa yokudangala. Ezinye zezinto ezikulesi umhlahlandlela zizokwenza ingqondo intsha ibe yintsha futhi ezinye zizobe zinengqondo kwabadala. Kepha zibheke wena. Nquma ukuthi iziphi izingxenye zalo mhlahlandlela ezinengqondo empilweni yakho.
Lolu Vivinyo Lokudangala Kwenzelwe ukukusiza ukuthi uhlole ubukhulu bezinkinga zakho ngemibuzo elula eyisishiyagalolunye. Lolu hlelo lokusebenza lusebenzisa iphepha lemibuzo lemibuzo le-Patient Health (i-PHQ-9), imibuzo esekwe emhlolweni, yokuzihlola. Ukudangala komoya ukugula kwemizwa lapho imizwa yokudabuka, ukulahlekelwa, intukuthelo, noma ukukhungatheka iphazamisa impilo yansuku zonke amasonto noma ngaphezulu. Ukuxineka kwemitholampilo kuvame ukuphendula kahle ekwelashweni, ngakho-ke kubalulekile ukufuna ukwelashwa uma ukhathalela impilo yakho yengqondo.
Nesitatimende: Lokhu kuzihlola ngokwakho akusho ukuthi kube yisifo sokuxilonga kwengcindezi yakho. Khumbula ukuthi lolu hlelo lokusebenza akufanele lusetshenziselwe ukwelashwa noma ukuholwa ngobuchwepheshe.
Ngabe unenkinga yokudangala? Ukudana komoya kungahle kudalwe usizi lomuntu siqu noma kusuka ezenzakalweni ezidabukisayo noma ezimweni ezithile ezingalindelekile. Akubandlululi izisulu zayo. Ukudana komoya kungathinta noma ngubani noma ngabe unjani, ubuhlanga, ubudala, imali, njll.
Ukuphathwa okungokwemvelo kokudangala kufaka ukuqonda ukuqonda ukudana kanye nezici ezifaka umthelela kwizimpawu. Ukwafunda ukuphatha ukucabanga empilweni yakho nokuziphatha ngokuzinakekela kungathuthukisa izimpawu zakho nemizwa yakho.
Ukudana komoya kungenye yokuphazamiseka kwengqondo okukhona futhi kungelapheka. Ukuxilongwa kwengcindezi kususelwa ebukhoneni bezimpawu ezithile eziphazamisa umsebenzi wesikhathi esithile. Lezi zimpawu zichazwe kwi-DSM-IV, incwadi yokuxilonga yokuphazamiseka kwengqondo.
Lolu hlelo lokusebenza lwenzelwe ukusiza nge-Depression yokwelashwa nokulawula ukucindezelwa ngokweluleka ngokuthuthukisa imizwa yokudla, ukufundisa ukubaluleka kokubhala amaphephabhuku we-Wellness nokuthi ungalala kanjani ngokwanele ngesikhathi seziqephu ezicindezelayo.
Ukubhekana nohlelo lokudangala uhlelo lokusebenza olukusiza ekuboneni izinga lokudangala onalo, futhi ngokusekelwe kulokho elikunikeza isisombululo esifanele sezinga lakho lokudangala, kwezinye izimo ukudana kubangelwa ukukhathazeka nezinkinga ezithile ezidlulayo, kepha uma umuntu akaphumanga kuleso simo-ke isimo sakhe singase siqhubeke, sizokunikeza izindlela zokugwema ukuqhubekela phambili kwesimo sakho, uma ukudangala kukhulu sizokuqondisa ukuthi yikuphi okufanele ukwenze masisha
Ukudana komoya kuvamile kepha abantu abaningi abavumi kukho. Abanye abantu banomuzwa wokuthi kukhona inhlamba enamathiselwe, noma ukuthi abantu bazocabanga ukuthi babuthaka. Abaholi abakhulu njengoWinston Churchill bake baba nengcindezi. Ukudana komoya kungenye yezifo ezivame ukubhekana nazo ama-GPs. Abantu abacindezelekile bangatshelwa abanye ukuthi "badonsele amasokisi abo" noma "bakhiphe kuwo". Iqiniso liwukuthi, ngeke bakwazi futhi imibono enjalo yabanye ayinamdlandla.
Ukudana komoya (isifo esikhulu sokudangala) yisifo esijwayelekile futhi esibucayi sezempilo esithinta kabi indlela ozizwa ngayo, indlela ocabanga ngayo nendlela owenza ngayo. Ngenhlanhla, iyelapheka. Ukudana komoya kubangela imizwa yokudabuka kanye / noma ukulahleka kwenzalo.
ayicasukanga noma ayinalutho. Abantu abaningi, kubandakanya nentsha eningi, baye bahlupheka ngale ndlela. A
umuntu ocindezelekile:
^ inamandla amancane kakhulu okwenza imisebenzi
^ kuzwakala sengathi akukho lutho olubalulekile.
^ ibona impilo ngendlela engafanele.
^ kuzwakala sengathi ngeke kuze kulunge
Kepha abantu abacindezelekile baya ngcono futhi ukudangala kuyaphela. Kukhona ezisebenzayo
izindlela zokwelapha namakhono okuzisiza ekubhekaneni nokudangala. Ochwepheshe bezokunakekelwa kwempilo bayapha
ukwelashwa okucindezelayo, kepha ungafunda amakhono okusiza futhi uwasebenzise empilweni yakho. Lo mhlahlandlela ufundisa isethi yamakhono wokulwa nokucabanga ongawasebenzisa ukunqoba ukudana. Kwesinye isikhathi amakhono angasetshenziswa ngokwawo, lapho kudangala khona
ayinzima kakhulu. Kwesinye isikhathi kufanele zisetshenziswe kanye nokwelashwa okwenziwa ngabachwepheshe.
Ukusebenzelana nokudangala kuhloselwe labo abebhekene nemizwa yokudangala. Ezinye zezinto ezikulesi umhlahlandlela zizokwenza ingqondo intsha ibe yintsha futhi ezinye zizobe zinengqondo kwabadala. Kepha zibheke wena. Nquma ukuthi iziphi izingxenye zalo mhlahlandlela ezinengqondo empilweni yakho.
Lolu Vivinyo Lokudangala Kwenzelwe ukukusiza ukuthi uhlole ubukhulu bezinkinga zakho ngemibuzo elula eyisishiyagalolunye. Lolu hlelo lokusebenza lusebenzisa iphepha lemibuzo lemibuzo le-Patient Health (i-PHQ-9), imibuzo esekwe emhlolweni, yokuzihlola. Ukudangala komoya ukugula kwemizwa lapho imizwa yokudabuka, ukulahlekelwa, intukuthelo, noma ukukhungatheka iphazamisa impilo yansuku zonke amasonto noma ngaphezulu. Ukuxineka kwemitholampilo kuvame ukuphendula kahle ekwelashweni, ngakho-ke kubalulekile ukufuna ukwelashwa uma ukhathalela impilo yakho yengqondo.
Nesitatimende: Lokhu kuzihlola ngokwakho akusho ukuthi kube yisifo sokuxilonga kwengcindezi yakho. Khumbula ukuthi lolu hlelo lokusebenza akufanele lusetshenziselwe ukwelashwa noma ukuholwa ngobuchwepheshe.
Ngabe unenkinga yokudangala? Ukudana komoya kungahle kudalwe usizi lomuntu siqu noma kusuka ezenzakalweni ezidabukisayo noma ezimweni ezithile ezingalindelekile. Akubandlululi izisulu zayo. Ukudana komoya kungathinta noma ngubani noma ngabe unjani, ubuhlanga, ubudala, imali, njll.
Ukuphathwa okungokwemvelo kokudangala kufaka ukuqonda ukuqonda ukudana kanye nezici ezifaka umthelela kwizimpawu. Ukwafunda ukuphatha ukucabanga empilweni yakho nokuziphatha ngokuzinakekela kungathuthukisa izimpawu zakho nemizwa yakho.
Ukudana komoya kungenye yokuphazamiseka kwengqondo okukhona futhi kungelapheka. Ukuxilongwa kwengcindezi kususelwa ebukhoneni bezimpawu ezithile eziphazamisa umsebenzi wesikhathi esithile. Lezi zimpawu zichazwe kwi-DSM-IV, incwadi yokuxilonga yokuphazamiseka kwengqondo.
Lolu hlelo lokusebenza lwenzelwe ukusiza nge-Depression yokwelashwa nokulawula ukucindezelwa ngokweluleka ngokuthuthukisa imizwa yokudla, ukufundisa ukubaluleka kokubhala amaphephabhuku we-Wellness nokuthi ungalala kanjani ngokwanele ngesikhathi seziqephu ezicindezelayo.
Ukubhekana nohlelo lokudangala uhlelo lokusebenza olukusiza ekuboneni izinga lokudangala onalo, futhi ngokusekelwe kulokho elikunikeza isisombululo esifanele sezinga lakho lokudangala, kwezinye izimo ukudana kubangelwa ukukhathazeka nezinkinga ezithile ezidlulayo, kepha uma umuntu akaphumanga kuleso simo-ke isimo sakhe singase siqhubeke, sizokunikeza izindlela zokugwema ukuqhubekela phambili kwesimo sakho, uma ukudangala kukhulu sizokuqondisa ukuthi yikuphi okufanele ukwenze masisha
Ukudana komoya kuvamile kepha abantu abaningi abavumi kukho. Abanye abantu banomuzwa wokuthi kukhona inhlamba enamathiselwe, noma ukuthi abantu bazocabanga ukuthi babuthaka. Abaholi abakhulu njengoWinston Churchill bake baba nengcindezi. Ukudana komoya kungenye yezifo ezivame ukubhekana nazo ama-GPs. Abantu abacindezelekile bangatshelwa abanye ukuthi "badonsele amasokisi abo" noma "bakhiphe kuwo". Iqiniso liwukuthi, ngeke bakwazi futhi imibono enjalo yabanye ayinamdlandla.
Ukudana komoya (isifo esikhulu sokudangala) yisifo esijwayelekile futhi esibucayi sezempilo esithinta kabi indlela ozizwa ngayo, indlela ocabanga ngayo nendlela owenza ngayo. Ngenhlanhla, iyelapheka. Ukudana komoya kubangela imizwa yokudabuka kanye / noma ukulahleka kwenzalo.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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