Ukuqeda kanjani ukucindezeleka?

I-Major Depressive Disorder iyingxube yemizwa yokudabuka, isizungu, nemizwa yokulahlwa abanye.
Njengoba kuchazwe yi-American Institute of Mental Health, ukucindezeleka yilokhu:
“Ukukhubazeka kuwo wonke umzimba okuhlanganisa umzimba, imicabango nomoya futhi kuthinta indlela umuntu azibheka ngayo yena nabantu abamzungezile kanye nezenzakalo ezenzekayo ukuze isiguli silahlekelwe ukulinganisela ngokomzimba, ngokwengqondo nangokomzwelo.”

Ngikunikeza amathiphu angcono kakhulu okuthuthukisa isimo sakho futhi uzikhiphe esimweni sokucindezeleka:

1- Ukuphuma endlini: Uma uzizwa udangele, esinye sezixazululo ukuphuma uye ezindaweni ezahlukene nezintsha.

2- Smile: Ukubeka ukumamatheka okujabulisayo ebusweni bakho kukusiza ukuthi ubulale ukudangala ngaphakathi futhi kuyindlela enhle.

3- Ukubamba iqhaza: zigcine kude nemicabango engemihle, ngokubamba iqhaza kweminye imisebenzi noma imiqhudelwano.

4- Zigcine kude nokungajabuli: kufanele ucabange kahle futhi wenze ezinye zezinto ozithandayo.

5- Kufanele uhlale kude nabangane ababi abakhiqiza ukudangala kuwe, unamathele kubangane bakho obathandayo nezihlobo ezinomoya ojabulisayo, nethemba.

6- Kumele ukhuthale futhi ushintshe lapho ohlezi khona, futhi ukulala ekuseni ungalali ngokwanele ebusuku kungase kukudalele umuzwa othile wokucindezeleka.

7- Khuluma kakhulu: Ukuphuma nje ekuthuleni uqale ukukhuluma kuzokwenza ukhululeke, ungakhulumi ngezinto ezimbi, futhi ukhulume ngezinto ezijabulisayo nezihlekisayo.

8- Ukucindezeleka kukwenza uzizwe ubuthakathaka
Ngakho-ke, kufanele uzame ukukhipha lo muzwa ngaphakathi kuwe ukuze ujabulele umoya omuhle ogqamile.

9- Ukuzivocavoca njalo kukhulula ukucindezeleka nokukhathazeka. Lapho ucwaningo olwenziwa ithimba labacwaningi e-Duke University Medical Centre lubonise ukuthi ukuzivocavoca okulula kathathu ngesonto kunikeza umphumela ofanayo nezidakamizwa zokucindezeleka. Ukuzivocavoca kuthinta amakhemikhali ebuchosheni futhi kuthuthukisa ukugeleza kwegazi ukuya ebuchosheni.

10. I-Yoga: Uma uvumela umzimba wakho ukuba ukhululeke, uyawusiza ukuthi ubone umhlaba ngombono obonisa ithemba. Enye indlela yokufinyelela ukuphumula ukuzilolongela i-yoga.

11- Ukushoda kwezinye izakhamzimba kuxhumene nokucindezeleka komuntu. Umbhali wencwadi ethi "The Brain Diet" uthi ukudla ukudla okuthile kungathuthukisa isimo sengqondo somuntu ngaphansi kwezimo ezivamile, futhi imfihlo iwukudla ukudla okulinganiselayo.

12. Bhala phansi indlela ozizwa ngayo: Ukuveza imizwa kunikeza ukuqonda ngemizwa futhi kunikeza umbono wokuthi ungayisusa kanjani imizwa elimazayo. USolwazi ophinde abe nguSihlalo woMnyango wezeNgqondo eNyuvesi yaseTexas uDkt James W. Pennebaker uthi nakuba ucwaningo ngokubaluleka kokubhala ngendlela ecacile lusaqala, kuyacaca ukuthi luyayithuthukisa ingqondo yomuntu. Utusa ukubhala okungenani imizuzu eyi-15 ngosuku, ephepheni noma kukhompyutha izinsuku ezintathu noma ezine zilandelana.