Injani ukuhlala nexhala

Ekuhlaleni

Uninzi lwabantu luziva luvalo okanye luxinezelekile ngaxa lithile, kodwa xa uhlala noxinzelelo, olovakalelo lungenakuphumla alusoze luphele ngokupheleleyo. Ingxaki yam yokuxhalaba yeza kancinci kancinci kwaye zonke ngaxeshanye. Okwethutyana, bendizicima ezo mvakalelo njengemithambo-luvo okanye uxinzelelo kwaye ndizame ukuzigcina ziphantsi kolawulo ngokuzilolonga rhoqo. Ke ngequbuliso, utshintsho olukhulu ebomini lwenza ukuba ixhala lam lizive lingenakoyiswa.

Kwaqala ngokungalali ebusuku

Ndiqale ukuqaphela xa ixhala lisenza ukuba kusondele- akunakwenzeka ukuba ndilale. Ingqondo yam yayihlala ijikeleza ngokungathi sisiporho esidala esingumoya-ngaphandle kokucima-oko kwakuthetha ukuba andizange ndiphumle ngokupheleleyo emsebenzini. Ndaqala ukuziva ngathi isifuba sam sasixinekile kwaye sigcwele uloyiko, isisu sam sasingayeki ukubethabethana, kwaye andisoze ndikwazi ukuhlela inkqubo yam yokucinga okanye ubomi bam.

UGqr. ULisa Lovelace , ugqirha wengqondo kwi Unyango eTherapy , kuqinisekisiwe — zonke ezo yayizizimpawu zoxinzelelo zakudala, kunye nentliziyo ebalekayo, iintende ezibilayo, ubunzima bokuphefumla, isisu esibuhlungu, intloko ebuhlungu, ukucaphuka, ukothuka, okanye ubunzima bokujonga.

Ngokwe- I-DSM-V Iimpawu zoxinzelelo zinokubandakanya:

• Ukuxhalaba okugqithisileyo ekunzima ukukulawula
• Ukuphumla okanye ukuziva ukhutshiwe okanye usecaleni
• Ukudinwa ngokulula
• Kunzima ukugxila okanye ingqondo ayisebenzi
• Ukucaphuka
• Ukuxhatshazwa kwezihlunu
• Ukuphazamiseka kokulala (ubunzima bokuwa okanye ukulala, okanye ukulala okungonelisekisiyo)

Ndaye ndadibana nogqirha wam ophambili, owacebisa indlela yokulinda nokulinda, kunye nokuqhubeka nokuzilolonga rhoqo. Umboneleli wakho wokhathalelo ophambili unokukuthumela kugqirha wezifo zengqondo ukukunceda uqonde kwaye ulawule iimpawu.

Ukufumana amayeza oxinzelelo afanelekileyo

Nangona kunjalo, kwiiveki ezimbalwa kamva, xa ixhala lam lingakhange liphuculwe, ugqirha wam wacebisa ukuba kuzanywe i-SSRI ukunceda ukunciphisa iimpawu zam-kunye nokubuyisela imeko yoxolo endandilahlekile kakhulu. Nangona bendisoyika uku qalisa iyeza elitsha , Ndafika kwindawo apho ndaziva ngathi andinakukwazi ukuyilawula ngaphandle kwayo, ndiye ndathatha umtsi wokholo.

Umboneleli wam wezempilo onikwe Zoloft , kwidosi encinci ukuqala ngayo. Nangona iziphumo zazingakhawulezi, ingqondo yam yaqala ukuphendula kunyango. Indlela yam yokulala iphuculwe, kwaye ndaqala ukuziva ndikwazi ukujongana noxinzelelo lwemihla ngemihla. Ukufumana iyeza elifanelekileyo lokuxhalaba ngamanye amaxesha kunokuziva ngathi yinkqubo yovavanyo kunye nephutha, kwaye ngokuqinisekileyo ndandinethamsanqa lokufumana elindifaneleyo kwangoko. Kubalulekile ukuba ukhumbule ukuba kukho iindlela ezikhoyo, kwaye kulungile ukufuna enye indlela ngokubonisana nogqirha ukuba unyango lokuqala alusebenzi.

Olunye unyango kunye notshintsho kwindlela yokuphila

Ugqirha wam okhathalelayo ophambili wandithumela kunyango lokuthetha, kunye nezifundo zonyango lokuziphatha (CBT). Ukuthetha nonyango kwandinceda ukuba ndiqonde ukuba kutheni ndiziva ngale ndlela ndiziva ngayo, kwaye kwandinika ukuzithemba ngakumbi kubuchule bam bokwenza izigqibo. Ukufunda iindlela ezisisiseko ze-CBT kwandinceda ukuba ndiqalise ukulawula uxinzelelo kubomi bemihla ngemihla. UStephanie Woodrow, a Umcebisi ngezonyango oqeqeshiweyo Ucacisa, Ukutshintsha iipatheni zokuziphatha kuqala ngokwazisa ngazo nokuqonda isimilo njengoko zisenzeka. Oku kunzima kakhulu ukwenza ngokuzimeleyo, kulapho ingcali yexhala inokuba luncedo.

Ngonyango, ndiye ndaqonda ukuba kufuneka ndenze utshintsho kwindlela yokuphila enzulu ukunceda ukuphucula amandla am okujamelana nengxaki yam yoxinzelelo. UShirin Peters, MD, we Ikliniki yaseBethany icebisa ukuba abantu abanoxinzelelo batye ukutya okunesondlo okunezinto ezingagqitywanga zokutya; ukunciphisa umda kotywala kunye necaffeine, zombini ezinokukhulisa uxinzelelo kwaye zibangele uloyiko; lala ngokwaneleyo; kunye nokuzilolonga yonke imihla ukunceda ukukhulula ii-endorphins ezinokucinezela iimvakalelo zoxinzelelo.

Ukuqhubela phambili: Ukuphila ngoxinzelelo

Ngoku ndinamayeza afanayo iminyaka emihlanu. Ndisenalo ixhala, kodwa xa ndijamelene neemeko zoxinzelelo, ndiyakwazi ukujongana nazo ngqo. Ndiyitshintshile indlela endiphila ngayo, ndaye ndasusa uxinzelelo oluthile, njengokuyeka ubudlelwane obunzima ngasemva, kunye nokusondela kufutshane nabahlobo kunye nosapho ukuze ndibe nenethiwekhi yenkxaso eyomeleleyo. Ukuphumla okuninzi, ukwenza umthambo kunye nokulala kundinceda ndikwazi ukulawula imeko yam, njengoko zisenza nezixhobo endizifundileyo kunyango. Ukulawula uxinzelelo kuthatha umsebenzi, kodwa kunokwenzeka. Ukuba uhlala noxinzelelo, qhubeka uzama de ufumane indibaniselwano yonyango kunye nezicwangciso ezikusebenzelayo.