Depression - yeyona iwonga? Oonobangela kunye neempawu, isikali uxinezeleko. Ndinako ukumelana noxinezeleko ngokwabo?

Ukufa ubudala lwethu - kukudakumba. Ingaba igama sifo evela zosasazo, kunye uthelekiso kunye nezifo ezininzi abangcangcazelisi kumaXesha Aphakathi kwakukho ngenene akukho ithuba: Ukuba uyakholwa na uqikelelo ka-2020, phakathi kwezinye izifo ukudakumba ogqiba ubuntshatsheli, ngaphambi iinkokeli namhlanje - zizifo sentliziyo esosulelayo; ezizezi sifo uba №1 umbhuqi. Kakade, ngaphezu kwesiqingatha zonke ukuzibulala zisenziwa ngabantu ehlabathini, ngokuxhomekeke kuxinezeleko.

Ukudakumba - ukwehla elifutshane kwi mazwi alula ezinxulumene ezithile iziganeko ebomini krakra. Noko ke, inkoliso Kwiimeko ezinjalo ndidandathekile senhliziyo indlela eziqhelekileyo kuxinezeleko, apho wonke umntu esempilweni lihlangabezana rhoqo. Nokuba sezantsi kakhulu kwiiveki ezimbalwa ukuya ngonyaka mood eqhelekileyo xa ufunyansiwe ukuba nothuke eyomeleleyo (ukuncitshiswa emsebenzini, ukufa okanye ukugula kwabo kwisizalwane esisondeleyo, uqhawulo-mtshato).

Ukudakumba okanye ntshikilelo?

Ntshikilelo, kufuneka nazo phantse yonke imihla, ekusombululeni zonke iintlobo iingxaki. amabakala Poor kwi iimviwo okanye ukusilela ukunikezela izinciphiso achukumisa iimvakalelo ezingalunganga strong ezingafani. Umntu okungakanani uxinezeleko, ukuba emgceni elide, ngenxa yeengxaki emsebenzini okanye ubunzima entsatsheni, kunye nothando ezingabuyekezekiyo, xa ufuna ukwenza lukhulu, kodwa hayi oko, xa kukho inani lamathuba ezilahlekileyo ngenxa yemihla ngemihla nokubukela amabali zolwaphulo-mthetho ngenxa TV kunye nezinye izizathu ezininzi, uluhlu kunokuba obungunaphakade. Stress kunye nokudakumba ukuba kuhlangene. Emva uxinezeleko emzimbeni kufuneka eze ukhuseleko (response) reaction - kukudakumba. Kuba nganye, nkqu kakhulu singabalulekanga, hayi ntshikilelo aphilileyo umzimba isebenzisa ukudakumba eyaneleyo. Kodwa lusizi kancinci ngamanye amaxesha nokuba luncedo nabantu.

Izinto ezibangela uxinezeleko

Kuhlu izinto ezibangela uxinezeleko - umsebenzi ibubudenge, ngokuba wonke umntu wahlukile kwaye ngamnye bazakhela yokuziphatha yabo kunye neepatheni okucinga. Wonke kulo mhlaba, amava abo ebomini kunye nemiboniso ngamnye lokuba iimeko sengqondo olusisiseko oluzenzekelayo. Kwaye ke kukho ezininzi kwiimeko uxinezeleko. Ngelo xesha, nganye yezi meko enye into efana: iziganeko ziyaziwa-ntle yethu kunye nobomi busengozini. Ngoko kukho pheleleyo etsomo.

Imeko emzimbeni ingqondo buhlungu eliphezulu ezingemnandi okanye lusizi ekuthiwa factor edakumbisayo. Sichaza ubomi babantu kunye unobangela uxinezeleko.

Eyona eziphambili ezibangela uxinezeleko karhulumente

Finance. ubudlelwane Financial, ngokutsho kubaphandi abaninzi, ebangela enkulu ndidandatheka. Ukuthengwa indlu okanye imoto, umzekelo, ilahleko imali ngenxa ubusela, amatyala kwiqela lesithathu, ilahleko, kunye nabanye.

Umsebenzi. Ngenxa yokuba umsebenzi inxulumene ngqo ngawona zemali, echazwa ngayo le yesibini kuluhlu kule mithombo iphambili uxinezeleko. Ngamanye amaxesha kubonakala ukuba lo msebenzi kunye career - isizathu rhoqo ndidandatheka. Abantu abaninzi iphambili ebomini bam wobulawa ukugcina umsebenzi wabo.

Ukhuseleko kunye nempilo. Iingxaki kunye nempilo nokhuseleko lisoloko waqonda kabuhlungu yabantu, kuba ezi ngxaki isoyikiso kubomi bakhe.

Family. Ubudlelwane namalungu osapho, ingakumbi onzima, inokuba ngunobangela esinzulu nokudakumba. Esi simo wambi yalibaziseka iminyaka kwaye ajike ukugula kakhulu.

ubudlelwane Personal. Ubudlelwane kunye abazana, abahlobo kunye ngabahambi zisoloko umbala ngokweemvakalelo, kwaye zisoloko zibangela ukuba kubuzwe lo unobangela uxinezeleko.

iingxaki zobuqu. Abantu basoloko badla ukulawula ubomi babo okanye ubomi babanye. Kodwa xa buthathaka ulawulo, uxinezeleko luqala, njengoko abantu badla ukulawula ngokwabo nabanye.

Ukufa. Ukufa isilwanyana kumniniyo na uxinzelelo, singasathethi ukufa kabuhlungu kwabantu ababathandayo. Ukufa nazo ngokuba ngumthombo omkhulu yokugula, ezifana nokungonwabi. Ugqirha kulo mzekelo kusebenza, besuka kwindawo engqondweni ngayo.

Ukungakwazi ukuba baveze izimvo zabo. Umntu ufuna ukuba izimvo zabo nokuba ukuqalisa into ekhoyo, kodwa hayi bonke baphumelele.

uxinezeleko nexhala

Le uxilongo osetyenziswe, echazwe ngokwemigaqo yokusebenza jikelele kunye nokhathalelo zaseprayimari izigulana ezimbi somatic. Izigulane iveze iintlobo iimpawu zokudakumba kunye nexhala. Zingajongwa ekuqaleni nje ezimbalwa, okanye elinye uphawu somatic (ukudinwa, izifo zokulala, iintlungu, umzekelo). Eminye imibuzo ukuvumela ukuba achaze imo odandathekileyo ngenqindi okanye ixhala. Main:

1. Depression kunye nexhala zibonakale ezahlukeneyo iimpawu ngokwasemzimbeni nangokwasengqondweni.

2. Ezi ngxaki banganxulumaniyo ngokubonakala ubuvila okanye ubuthathaka, ngenxa yokuba isigulane izama libeyise.

3. Ukwenza unyango olusebenzayo ifuna uthethwano rhoqo yesithuba sokukhetha amakhambi.

Eyona engundoqo iimpawu zokudakumba

Care ukusebenza kunye nentloko, qho ukudlala imidlalo okanye enze imisitho imidlalo lu dityanisiwe iimeko kakhulu, ubungozi, kwakunye kukuqiniswa ukungcakaza - kuyo yonke ukusa kumkhamo othile ukuze abonise uxinezeleko. Ukudakumba ibonakaliswa nzima. Oku kungenxa kuyo icala elinye engachananga ufuna ukuxelela abanye abantu ngamava abo, kunye nokungakwazi ukuba umelane nazo ngokwakho - uphawu lobuthathaka kwabantu. Kwelinye icala - into yokuba kwiimeko ezininzi izigulane zabo depression uzifihle kakubi kotywala kunye / okanye ukuziphatha ndlongondlongo.

iimpawu ngokweemvakalelo

• Ukubandezeleka, ukuba lusizi, ukudakumba, imo udandathekile, lithemba.
• Mood ixhala, kwempixano engaphakathi, Ithemba wentlekele.
• Ucaphuka.
• Rhoqo self-ityala, ityala.
• Ukunganeliseki kunye ukubonakala kwazo, sinciphise ukuzithemba, phantsi nokuzixabisa.
• Okwehlileyo okanye walahlekelwa ukukwazi ukuba uyolo kwimisebenzi ngaphambili mnandi.
• Ukuncipha umdla kwihlabathi elibangqongileyo.
• Lost ukukwazi ukuba iimvakalelo ezahlukeneyo (kwimeko zokudakumba ezinkulu).
• Ukudakumba - indibanisela imeko odandathekileyo bisa bayahlelwa nezalamane kunye nezempilo, kunye nokoyika zibonakala obangwe kuluntu.

kubonakaliswa bokuphila

• ubuthongo, ukuphazamiseka.
• onombilini edlulayo (ubuyisa ngokugqithisileyo okanye ngokuphendululekileyo).
• Ukophulwa ukusebenza emathunjini.
• Okwehlileyo iimfuno zesini.
• Ukwehla amandla, ubuthathaka, ukudinwa phantsi izinto eziqhelekileyo nokusebenza kunye. Konke oku kunokuba unobangela sifo ebizwa ngokuba "depression". Akukho imikhosi kwizinto ezisisiseko zobomi bemihla ngemihla.
• Emzimbeni iintlungu ziviwa ezingemnandanga (umzekelo, kummandla isisu, kwi izihlunu zentliziyo).

kubonakaliswa zokuziphatha

• Ubunzima ekuqhubeni umsebenzi obunenjongo passivity.
• Ukulumkela ukuchukumisa indawo (utyekelo wedwa, ukulahleka umdla kwabanye abantu).
• Ukwala zokuzonwabisa.
• Kakubi psychotropic kunye neziyobisi ezidakumbisayo kunye nokusela utywala, nto leyo enika isiqabu okwethutyana.

kubonakaliswa ngengqondo

• Ubunzima ukugxila sigxile.
• Ubunzima ekwenzeni izigqibo.
• Le kwayo yokucinga yobomi bam, ezijolise ezimbi.
• Okubi, ucwangciso ongemhle ngekamva ngokunqongophala ngamathuba, ingcinga ubukho bakhe ngamampunge.
• yokuzibulala (amatyala kakhulu ndidandatheka). Le nto ukudakumba kuhlala iphathwa kwiziyobisi ezahlukeneyo.
• Iingcinga malunga lakhe singenamandla, akalutho, engelutho.
• ukucinga Slow.

Ukumisela uxilongo "depression" kungenziwa Bagciniwe iiveki eziliqela kwimeko apho kukho inani elithile ezi mpawu.

isikali ukudangala

Le scale yaphuhliswa ngokusekelwe nimana zonyango, into leyo eyaye iimpawu nakolu edandathekile kunye nenxalenye ezisisigxina izikhalazo zabantu. Le abasakhasayo ilungiswe izihlandlo eziliqela, omnye iinguqulelo yayo yokugqibela yavela ngo-1996 Upapasho lokuqala emibuzo kwenzeka ngo-1961 Ezi mvavanyo azisetyenziswa kuphela ukuba ulinganisele imo abadala, kodwa ngenxa uxilongo ngokudandatheka elivisayo. Kubo, wadala uhlobo naphaya uvavanyo. Depression Isikali kunceda ukuba umlinganiselo Dynamics ukuphazamiseka edakumbisayo, enkosi isicelo uvavanyo nokuvavanya umgangatho unyango.

Inkqubo ye

Uvavanyo lwenziwa ekuqaleni phambi ziingcali FUNDA iingxelo ukwakhiwa. Izigulane zinikwa iikopi zeekhweshine, kodwa aphendule ngomlomo. Le ochwepheshe ithathele izikhombisi ezongezelelweyo akhawunti (inqanaba lophuhliso sezifundo ngokwemiqathango ingqondo, imbali, njalo njalo). Ngoku, ke, inkqubo okudluliselwa mvavanyo zibe lula ngakumbi. Ifom test yahlulwe ngamaqela 20 iingxelo, nganye iqulathe ibinzana ebhalwe ababalwayo-0 ukuya ku-3, okanye obungu- (kulo mzekelo, ulungelelwaniso lwenziwa emva amanqaku test sicatshulwa). Ivela kwiqela ngalinye khetha eyodwa ebonisa kakhulu nangokuchanekileyo imeko yoluntu ngeveki ngexesha lovavanyo. Amabinzana kwiqela ngalinye acwangciswe ngolandelelwano ukwanda degree of ukubonakaliswa iimpawu. Ezinye ziquka iindawo ezizezinye, zixatyiswa ngokulinganayo. Ngaphambi kokukhetha inkcazo yomlinganiselo othile kufuneka ufunde ngobuwena nganye eboniswe qela. Version 1996 liye iqela ngalinye iingxelo ngamagama. Uqikelelo ubuthongo, inkanuko, ixhala, ukudinwa, ukuzeyisa ityala, elibonakala ubukho ideation ukuzibulala, njalo-njalo. Kukho Ukucacisa: Ukuba iqela elinye ezinye zibonakala yinyaniso, kufuneka ukhethe umba wokugqibela. Kwiinguqulelo zangaphambili Unako ukukhetha imvume nganye efanelekileyo. Ukusekwa zemihlathi nalo ngokwemigaqo yokusebenza.

Iindlela self ngaphandle ukudandatheka

Indlela yokuphuma kudakumbo ngokuba wena? izifundo ezininzi iye yaqinisekisa ukubaluleka self-uncedo kule nkqubo ndahlukane iingxaki zokuziphatha, yovakalelo neyomzimba. Phendula le mibuzo ilandelayo, uze ke wena unako lula ukufumanisa ukuba kukho ngokwaneleyo ukuba self-uncedo:

1. Ingaba ahlangana acinge ngokuzibulala? Ukuba impendulo ngu-ewe, ufuna uncedo ziingcali.

2. Ingaba kukho amanakani efuthe ngurhulumente odandathekileyo kwiinkalo ezininzi zobomi: kulwalamano, emsebenzini, impilo, ukukwazi ukuba wonwabe? Ukuba impendulo ngu-ewe, kunokwenzeka ukuba ndilithethile ukuxinezeleka nolahlo ngokubanzi, kuba ukuhlangulwa yayo ifuna ungenelelo gangqa self-uncedo.

Ukuba uphendule mibuzo yomibini HIV, ungakwazi ukuqala self-uncedo. Ukuba emva kweenyanga eziliqela iinzame self-uphuculo, wena awuboni, khangela uncedo olukhulu. Ukungaqiniseki, yokuzibulala, ukwanda ukudimazeka okanye nayiphi na enye ukonakala zempilo zibonisa imfuneko unyango olukhawulezileyo iingcali.

Iincwadi, iiCD, iikhasethi yokuzonwabisa

Ngoko ke, indlela yokuphuma kudakumbo ngokuba wena. Iincwadi kukunika ubutyebi ulwazi ayikwazi ingafumaneka kwi yeeseshoni nonyango lwengqondo. Unako ukufunda ngesantya ekhululekile kuwe ndizeka incwadi okwethutyana okanye ufunde kwakhona. Xa udibanisa umsebenzi kunye neencwadi kunye nonyango lwengqondo, ngoko ngokukhawuleza ukufikelela nemiphumo emihle. Kubalulekile ukuphawula ukuba isihloko ukuphazamiseka kwengqondo kukho iincwadi ezininzi, ezifana "Ukudakumba ihlatyiwe," umbhali uRichard ^O Connor.

Abantu ngcono ukuqonda ulwazi ezibonwayo, drives ukubukela ofanelekileyo okanye video abazinikele ekuphuculeni imeko yabo ekulweni uxinezeleko.

self-uncedo Group Internet

Psychological Group ibonelele abathathi-nxaxheba nangengqiqo nenkxaso efunekayo. Xa abantu abaneengxaki ezifanayo kwenzeka, bakwazi ukwabelana ngamava nolwazi, ukuba athethe ngaphandle koloyiko yomgwebo.

I "World Wide Web" kukho iziza ezahlukeneyo enikelwe ekulweni uxinezeleko. Unako ukufunda izinto okanye ukuxoxa okanye iqonga malunga nesihloko "depression". Izimvo - kwakhona inkxaso elungileyo.

Love wena, yiba nenceba, xiphephana

Ukugula odla amandla akho, kwaye musa ukuba lukhulu eseleyo kwi imisebenzi yemihla ngemihla. Zama ukuba sizibekele imingeni kwaye athathe uxanduva ngaphezulu. Yahlulwe ngezigaba ezininzi izinto ezinkulu enze kancinane, kangangoko ninyamezela. Ukuba kunokwenzeka, kuphephe ukutshintsha ubomi ebalulekileyo.

Akukho lula ukufunda ngendlela yokuphepha iimeko uxinezeleko. Bonisa uluhlu izenzo kunye neziganeko singanefuthe elinzima, uze ucinge ngendlela ukufumana ngeenxa zonke kubo. Musa ukusebenzisa izinto psychoactive kunye notywala, leyo, ezifana neziyobisi, uyakwazi ukuphelisa uxinezeleko ngokufutshane kuphela. Kamsinya nje ukunxila uya kubanjwa, emva ekusetyenzisweni kwezi zinto ziya kuba ngakumbi kunabo.

Funda ukuba uziphathe ngendlela

Indlela enkulu ukuphuma ukudandatheka ngokwabo - ngendawo yokwenza umthambo isiqingatha seyure-izihlandlo eziliqela ngeveki. Unako ukuphucula isimo sakho kwiiveki ezimbalwa. Ukutshaja ungakwazi ukudubula imisipha kwaye luvo, ukwandisa amandla, kwandiswe umoya. Ukongeza, umthambo ivuselela imveliso umzimba ngayo enkephalins kunye iiendorphin - izinto ezifanayo ukuya yokunciphisa zendalo.

Yakha yosuku ezifanelekileyo ngemihla uze uzame ukuba bayithwale ngaphandle kangangoko unakho. Vuka yonke imihla ngexesha elifanayo, ngamaxesha athile kudla okanye ukulala kwangethuba ukuze ube ukuphumla elungileyo. Senziwe imihla inegalelo kwindlela eqhelekileyo yokusebenza lomzimba ukufaka iwotshi zabo lomzimba ukuba kuphazamisekile disorder.

Funda! Okukhona uyazi malunga ukudakumba, kungenza kube lula kakhulu ukuba ukujongana nengxaki ukufumana indlela yokuphuma kudakumbo ngokuba wena. Ukuqonda ukuba uxinezeleko kwenza kube njengabaya kangako yaye kungakholeleki.

Uthando kwakunye neendawo eziyingqongileyo wena

Phawula nto uyicingileyo. Zama ukuphulaphula kubo nokudakumba, kodwa musa ukubeka kunye usukelo isigqibo ekunene okanye hayi. indlela andizincini iingcinga zabo ziya kuba sisiseko nembono kwinjongo hlabathi yakho, zonakaliswa uxinezeleko.

Indoda ukudandatheka ngokufuthi ungafudumezi unxibelelwano. Kodwa wedwa, yedwa iingxaki zobuqu, uya kuziva embi kakhulu. Kwaye ibandla abanye abantu, uya kusuka iimvakalelo zabo depressive lindikhohlile. Yenza into oyithandayo kunye nomnye umntu. Amaxesha amaninzi ukunceda amaqela enkxaso. Kukho uhamba nabantu zikwimeko efanayo.

Ke okona kubalulekileyo, kufuneka ligcinwe nomonde. Ukudakumba - isifo kakhulu ngokwaneleyo, nto nje ayisebenzi. Kufuneka wazi ukuba lo recovery sifo na ngaphandle kodwa mthetho. Qokelela umonde kunye rhoqo ukhumbule ukuba uza kuphila.

amayeza

Iziyobisi kwi unyango States ayesebenzisa ngokubanzi kwaye manic, kunye depressive. Le nyaniso kuyinyaniso ngakumbi isimo esibi disorder enkulu edakumbisayo nokudandatheka disorder gama. Unyango kweefom ngaphantsi kakhulu ukuphazamiseka edakumbisayo zinokudluliselwa ngaphandle amayeza.

Nokuba abantu ngonyaka yagula okanye ngeveki - amachiza ezimiselweyo izigulane kwaye inzima, yaye ngcathu, kunye neempawu ukudakumba wobulali. Imeko esingundoqo unyango olusebenzayo kukudibana rhoqo kunye nogqirha: Utyelelo kugqirha, ukubambelela ngokungqongqo kwiirejimeni emiselweyo, ingxelo ngokuphandle kunye eneenkcukacha ngemeko yakhe jikelele, kwaye malunga neengxaki zobomi. Xa inkqubo yokuqeshwa amayeza kufuneka ukubuza imibuzo kugqirha, baya kwenza eqondakalayo ngakumbi kuwe.

Ubomi Emva Ukudakumba (ngokoluvo abantu)

Njengoko kuboniswe ncomo ezininzi, ngexesha lokusombulula iingxabano nokuphelisa imiba uxinzelelo iziganeko ezikhokelela ekwandeni ucaphuka: ngokulula utshintshe isimo, ukulala aphazamiseka. Uphawu lo hypersensitivity - ukunyamezelana kwizinto ngaphandle. Abaninzi bathi badla ngokuqala yintloko.

Ucaphuka kunye Mzoli, ukudinwa, ukusukela rhoqo izinto ezahlukeneyo, nokuba kwindawo kudala iimeko ukuze ukuzonwabisa (abanye abantu baye bachazwa ngokuthi "ukudinwa ukuba andifuni uxolo") nzima kakhulu ubomi. Emva kokuba ukudandatheka abanye abantu, ngokwendlela kwayo, phezu koko, evelayo eziphakamileyo isimo kunye fussiness ngokukhawuleza, ukuphazamiseka.

Ukudakumba imisiwe!

Nomonde utsiba isusa zonke iingcamango, ngoko nangoko Ephethe iimeko ezimbalwa, ngokungasingisi ne up yabo ekupheleni. Zaphazanyiswa ukukwazi ukusebenza, ukulala lifinyele. Emva kokuba ukudakumba, zonke ezi States ekuphuhliseni ngenxa copyright kwi ingqondo serotonin kunye nezinye neurotransmitters monaminov.

imifuniselo ezininzi nezifundo zingqineke unxulumano ngqo phakathi kwenkqubo serotonin esebenzayo kunye shifts ezahlukeneyo neemvakalelo. Ezinye izinto kuchazwe utshintsho ezahlukeneyo yonyango ukuba zenzeka njengempendulo xi izinto.

Ngexesha kokudakumba kunye emva kokuba nokuphazamiseka ebona kwamadlala ngesondo, lengqula dysregulation kwi "iasi hypothalamic-yebhinqa-adrenal." Ukongeza, ukudandatheka kukhokelela kwekhono kwinkqubo elekhtrons le neuron kunye nesakhiwo diencephalic kunye desynchronization zesingqisho yebhayoloji kunye ezisebenza nokulawulwa uvuka ngamaxesha ebuthongweni.

Emva ukuxinezeleka nayo ifuna ukulungiswa. amayeza ngamayeza ukunceda balahle imiphumo esi sigulo noxinzelelo noxinzelelo. Ngaphandle nghena lomzimba kunye eliphakathi kwi intsebenziswano negative, iinkcukacha zaye nganye ezinga malungu abantu izinto eziphilayo esebenzayo kwinqanaba eziphilayo kumgaqo zobuchopho seenkqubo kwemichiza, ngaleyo ndlela asuse ukungalingani hormone iphucula kakhulu umgangatho wobomi babantu novavanyo uxinezeleko.