Ukucindezeleka

Ukucindezeleka kuthinta izigidi emhlabeni wonke, kunomthelela empilweni yansuku zonke kanye nenhlalakahle jikelele. Lesi simo esivamile sempilo yengqondo sidlula ukudabuka nje, sithonya imicabango, imizwelo, nokuziphatha ngezindlela ezijulile. Ukuqonda ukucindezeleka kubalulekile ukuze ukwazi ukubona izimpawu zako nokufuna usizo olufanele. 

Lesi sihloko sihlolisisa izimpawu nezimpawu zokucindezeleka kwabesifazane nabesilisa, sihlola ukuthi zibonakala kanjani ngendlela ehlukile kwabesilisa nabesifazane.

Kuyini ukudana? 

Ukucindezeleka kuwukuphazamiseka kwengqondo okuvamile futhi okubucayi okuthinta indlela abantu abazizwa ngayo, abacabanga ngayo, kanye nokwenza. Kudlulela ngalé kokushintsha kwemizwelo evamile, okuthinta zonke izici zokuphila, okuhlanganisa ubudlelwano nokusebenza komsebenzi. Lesi simo sibandakanya isimo sokucindezeleka esiqhubekayo noma ukulahlekelwa isithakazelo emisebenzini isikhathi eside. 

Izinhlobo Zokudangala 

Ukucindezeleka kubonakala ngezindlela ezihlukahlukene, ngayinye ithinta abantu ngendlela ehlukile. 

• Isifo sokucindezeleka okukhulu, uhlobo oluvame kakhulu, luhlanganisa ukudabuka okungapheli kanye nokulahlekelwa isithakazelo emisebenzini okungenani amasonto amabili. 
• Isifo sokucindezeleka esiqhubekayo, ngaphambili esasisaziwa ngokuthi i-dysthymia, sibangela izimpawu zokucindezeleka ezithambile kodwa ezihlala isikhathi eside iminyaka emibili noma ngaphezulu. 
• I-seasonal affective disorder ngokuvamile ivela ekwindla nasebusika. 
• I-premenstrual dysphoric disorder ithinta abanye besifazane ngaphambi komjikelezo wabo wokuya esikhathini. 
• Ukucindezeleka kwangemva kokubeletha kungakhula ngemva kokubeletha. 
• Ukucindezeleka kwe-Atypical kuhlanganisa ukuphinda kusebenze kwemizwa kanye nokukhula kwesifiso sokudla. 
• Ukucindezeleka kwengqondo kuhlanganisa ukubona izinto ezingekho noma ukukhohlisa. 

Izimpawu Zokudangala 

Ukucindezeleka kuthinta abantu ngezindlela ezihlukahlukene, kubonakala ngezimpawu ezihlukahlukene ezingokomzwelo, ezingokomzimba, nezokuziphatha. Izimpawu zokucindezeleka ezivamile zihlanganisa: 

• Imizwa ephikelelayo yokudabuka noma yobuze 
• Ukulahlekelwa intshisekelo emisebenzini ebijatshulelwa ngaphambilini 
• Ukushintsha kwesifiso sokudla noma isisindo 
• Ukuphazamiseka kokulala (ukuqwasha noma ukulala ngokweqile) 
• Ukukhathala noma ukuphelelwa amandla 
• Ubunzima bokugxilisa ingqondo noma ukwenza izinqumo 
• Ukuzizwa ungento yalutho noma unecala ngokweqile 
• Imicabango yokufa noma ukuzibulala 

Izimbangela Zokucindezeleka 

Ukucindezeleka kubangelwa ukusebenzisana kwezici ezihlukahlukene. 

• Izakhi zebhayoloji zifaka izakhi zofuzo, ukungalingani kwamakhemikhali obuchopho, nezimo zezempilo ezifana nesifo sikashukela noma ukuphazamiseka kwegilo. 
• Izici zomphakathi zihlanganisa izehlakalo zempilo ezicindezelayo, ukufinyelela okulinganiselwe ezinsizeni, nokuntuleka kokusekelwa. 
• Izici zengqondo zibandakanya amaphethini emicabango engemihle kanye nokuziphatha okuyinkinga kokubhekana nakho. 

Ukuxilongwa Kokucindezeleka 

Odokotela baxilonga ukudangala ngokuhlola okuphelele. Le nqubo ngokuvamile ihilela ukuhlolwa ngokomzimba nokuhlolwa kwelebhu ukuze kukhishwe izimo eziyisisekelo ezibangela ukudangala. Ochwepheshe bezempilo yengqondo benza ukuhlola kwengqondo, bebuza ngezimpawu, imicabango, nokuziphatha. 

Ukwelashwa Kokucindezeleka 

Ukwelashwa kokucindezeleka kuhilela izindlela ezihlukahlukene, kuhlanganise nokwelashwa kwengqondo, imithi, kanye nezinyathelo ezijwayelekile ezifana namasu okuphumula. 

Ezimweni ezithambile, odokotela bangase batuse ukulinda okuqaphile nokuqapha izimpawu zokucindezeleka eduze. Ukwelashwa okunamandla, okuthatha amasonto ayisithupha kuya kwayisishiyagalombili, kuhloswe ukukhulula izimpawu nokuvimbela umthelela owengeziwe ekuphileni kwansuku zonke. Ukuqhubeka nokwelashwa kuyalandela, okuvamise ukuthatha izinyanga ezine kuya kweziyisishiyagalolunye, ukuze kuqhubeke inqubekelaphambili. 

Ukwelashwa kwesikhathi eside kungase kudingeke kulabo abasengozini enkulu yokuphinda. Ukwelashwa kwengqondo {cognitive behaviour therapy (CBT)} kugxile ekuguquleni amaphethini okucabanga nokuziphatha. Ama-antidepressants ngokuvamile ahlanganiswa nokwelashwa kodwa kungase kuthathe amasonto ukukhombisa imiphumela. Abanye abantu bathola impumuzo ngokusebenzisa amakhambi, amasu okuphumula, ukuvivinya umzimba, noma ukwelashwa okulula kwesifo sonyaka. 

Izinto Eziyingozi Zokucindezeleka 

Umlando womndeni kanye nezakhi zofuzo zidlala indima ebalulekile, izihlobo eziseduze zalabo abanokucindezeleka zibhekene nengozi enkulu. 

• Ukucindezeleka okungamahlalakhona kungaphazamisa ukusabela komzimba okunempilo, okuholela ekucindezelekeni kwabanye abantu. 
• Umlando wokuhlukumezeka, ikakhulukazi ngesikhathi sobuntwana, ukhuphula ukuba sengozini. 
• Abesifazane banamathuba aphindwe kabili kunabesilisa okuba nokucindezeleka okukhulu, okungenzeka ngenxa yoshintsho lwamahomoni. 
• Ukudla okunomsoco, ikakhulukazi ukuntuleka kwamavithamini namaminerali athile, kungaba nomthelela engozini yokucindezeleka. 
• Usizi olungaxazululiwe, izici ezithile zobuntu, kanye nokusetshenziswa kwezidakamizwa nakho kukhulisa ukuthambekela kulesi simo sempilo yengqondo. 

Izinkinga Zokucindezeleka 

• Ukucindezeleka kuthinta izici ezihlukahlukene zokuphila, kwenza izimo zempilo zibe nzima njengesifo senhliziyo nomdlavuza. 
• Kungase kubangele izimpawu zomzimba ezifana nobuhlungu bekhanda obungachazeki nobuhlungu besisu. 
• Izinkinga zocansi zivela ekunciphiseni i-libido kanye nemiphumela emibi yemithi. 
• Ukuphazamiseka kokulala, okuhlanganisa ukuqwasha nokulala ngokweqile, kuvamile. 
• Ukucindezeleka okungalashwa kungaholela ekusebenziseni kabi izidakamizwa, izinkinga zomsebenzi, kanye nengozi yokuzibulala eyandayo. 

Uzoyibona Nini Udokotela 

Uma othile eba nezimpawu zokudangala njalo amasonto amabili noma ngaphezulu, sekuyisikhathi sokufuna usizo lochwepheshe. Lezi zimpawu zihlanganisa ukudabuka okungapheli, ukulahlekelwa isithakazelo emisebenzini kanye nezinguquko zokulala noma ukudla. 

Amakhambi Asekhaya Okucindezeleka 

Izindlela zemvelo zingasiza ekulawuleni izinhlobo ezithambile zokudangala. 

• Ukuzindla kanye ne-yoga kungakhuthaza ukuphumula futhi kunciphise ukucindezeleka. 
• Ukuzivocavoca kuyindlela ephephile nesebenzayo yokuthuthukisa isimo sengqondo kanye nempilo iyonke. 
• Izithombe eziqondisiwe, ezibandakanya ukubona ngeso lengqondo izigcawu ezinokuthula, zingadambisa izimpawu. 
• Ukwelapha ngomculo ngokomlando bekusetshenziselwa ukupholisa ingqondo futhi kubonise imiphumela emihle ezindaweni ezihlukahlukene. 

Prevention 

Ukuvimbela ukudangala kuhilela ukwamukela imikhuba yokuphila enempilo kanye namasu okubhekana nawo. 

• Ukuvivinya umzimba njalo kuthuthukisa imizwa futhi kunciphisa ukucindezeleka. 
• Ukudla okunenani elifanele lezithelo, imifino kanye nezinhlamvu kusekela inhlalakahle engokwengqondo. 
• Ukusungula isimiso sokulala esingaguquki kusiza ukugcina ukulinganisela ngokomzwelo. 
• Ukulawula ingcindezi ngokusebenzisa ingqondo nezindlela zokuphumula kunganciphisa nengozi yokucindezeleka. 
• Ukwakha ukuxhumana okuqinile nomphakathi kanye nokunciphisa ukusetshenziswa kotshwala nezidakamizwa kuyizinyathelo ezibalulekile zokuvimbela. 

Isiphetho 

Ukucindezeleka kuthinta izigidi zabantu emhlabeni wonke. Kusukela ekuguleni okukhulu kokucindezeleka (MAD) kuya ku-seasonal affective disorder (SAD), ukuqaphela izimpawu zokucindezeleka kwabesilisa nabesifazane kusenesikhathi kungaholela ekungeneleleni okufika ngesikhathi kanye nemiphumela engcono. Ukusebenzisana kwezinto eziphilayo, ezenhlalo, nezengqondo kugcizelela indima yendlela ephelele yokulawula ukudangala ngempumelelo. 

Nakuba usizo lukadokotela lubalulekile ezimeni ezinzima, izinguquko zendlela yokuphila kanye namakhambi emvelo angadlala indima esekelayo ekulawuleni izinhlobo zokudangala ezithambile. Ukuzivocavoca okuvamile, ukudla okulinganiselayo kanye nezindlela zokulawula ukucindezeleka ziyisihluthulelo sokuvimbela ukucindezeleka nokugcina inhlalakahle jikelele. 

FAQ sika 

1. Ukucindezeleka kuthinta bani? 

Ukucindezeleka kuthinta abantu babo bonke ubudala nezizinda. Abesifazane banamathuba amaningi okuba nengcindezi kunabesilisa. Abantu abadala abasha, ikakhulukazi labo abaneminyaka engu-18-25, banokuvama okuphezulu kweziqephu ezinkulu zokucindezeleka. 

2. Kuvame kangakanani ukucindezeleka? 

Ukucindezeleka yisimo esivamile sempilo yengqondo. Emhlabeni jikelele, kulinganiselwa ukuthi u-3.8% wabantu uhlangabezana nengcindezi, okuhlanganisa no-5% wabantu abadala. 

3. Ungakugwema kanjani ukucindezeleka? 

Nakuba ukucindezeleka kungenakuvinjelwa ngaso sonke isikhathi, amasu amaningana angasiza ekunciphiseni ingozi: 

• Gcina isimiso sokulala esinempilo 

• Lawula ukucindezeleka ngokusebenzisa izindlela ezinempilo zokubhekana nazo 

• Zijwayeze imisebenzi yokuzinakekela ejwayelekile njengokuzivocavoca nokuzindla 

• Bhekana nezimo eziyisisekelo zempilo noma yengqondo 

• Gwema ukusetshenziswa kabi kotshwala nezidakamizwa 

4. Uyini umsuka wokucindezeleka? 

• Ukucindezeleka kuvela ekusebenzisaneni okuyinkimbinkimbi kwezici: 

• Ikhemikhali yobuchopho: Ukungalingani ezingeni lama-neurotransmitters afana ne-serotonin ne-dopamine 

• I-Genetics: Umlando womndeni ungakhuphula ukuthinteka 

• Okuhlangenwe nakho kwasebuntwaneni: Izenzakalo ezimbi zingase zibe nomthelela ekucindezelekeni kamuva 

• Izehlakalo zempilo ezicindezelayo: Ukuhlukumezeka, ukulahlekelwa, noma izinguquko ezinkulu zingadala ukudangala 

5. Ubani osengozini yokucindezeleka? 

Izici eziyingozi zokucindezeleka zihlanganisa: 

• Umlando womndeni wokudangala 
• Ukucindezeleka okungapheli noma ukuhlukumezeka 
• Ubulili (abesifazane basengozini enkulu)
• Ukudla okungenamsoco 
• Usizi olungaxazululiwe 
• Izimfanelo ezithile zobuntu 
• Ukusetshenziswa kwezidakamizwa 
• Izimo zezempilo ezingapheli 

5. Ingabe ukucindezeleka kuyaphela? 

Ukucindezeleka kungelashwa ngokuphumelelayo, kodwa izifundo ziyahlukahluka kumuntu ngamunye. Ngokwelashwa okufanele, abantu abaningi bathola ukuthuthuka okuphawulekayo noma ukukhululwa kwezimpawu. Nokho, ukucindezeleka kungase kuphinde, ikakhulukazi uma kungelashwa. Ukuqhubeka nemithi enqunyiwe, ukugcina ukuvakasha kokwelashwa, nokusebenzisa amasu okubhekana nawo afundiwe kungasiza ekuvimbeleni ukuphinda futhi kulawule izimpawu isikhathi eside.

UDkt. Sudhir Mahajan

CARE Medical Team

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