Uma usenkingeni noma ucabanga ukuzilimaza, awuwedwa. E-USA, shayela ucingo noma uthumele umlayezo ku-988 (Suicide & Crisis Lifeline, imini nobusuku), thumela u-HOME ku-741741 (Crisis Text Line), noma ushayele u-911 engozini esheshayo.
Amathiphu asheshayo
- Qala ngodokotela wakho ojwayelekile.
- Bhala phansi ukuthi kwaqala nini ngaphambi kokuya.
- Ukungahambelani kokuqala akusona isiphetho.
Cishe akekho ovuka ngakusasa eqiniseka ukuthi udinga usizo. Kuhamba kancane kunalokho. Uzitshela ukuthi ukhathele nje. Uzozizwa ungcono emva kwempelasonto, emva kwesikhathi sokugcina, emva kokushintsha kwesizini. Uqhubeka usebenza, ikakhulukazi, kanti lokho kusebenza kuphenduka ubufakazi bokuthi uright. Ngesikhathi esifanayo izinsuku ziya zisinda kancane futhi zincipha kancane, kanti inguqulo yakho eyayihleka kalula izwakala ikude nakakhulu.
Ingxenye enzima kunazo zonke yokuthola usizo iyivelakancane i-apoyintimenti. Kuwumbuzo oza ngaphambi kwayo. Ngabe kubi ngokwanele? Ngabe ngiyeqisa? Ngabe ngithatha nje isikhundla somuntu okudingayo ngempela?
Ake sithathe lowo mbuzo ngokungathi sina, ngoba ufanelwe impendulo yangempela kunenkulumo yokugqugquzela.
Awudingi ukuba sesimeni esiphuthumayo ukuze ufaneleke
Kunenganekwane ethule yokuthi usizo lochwepheshe lolwezimo eziphuthumayo. Ukuthi ushayela umuntu uma usufike phansi, kanti kuze kube yilapho kufanele uzibhekane wena. Leyo nganekwane igcina abantu abaningi bhephe isikhathi eside kunalokho abakudingayo.
Cabanga ngendlela ophatha ngayo umzimba wakho. Awulindi ithambo liphuke ngaphambi kokubona udokotela ngedolo elibe buhlungu inyanga. Uya ngoba kuphazamisa impilo yakho, futhi ngoba ukubamba izinto kusengaphambili kuvame ukwenza kube lula ukuzilungisa. Impilo yengqondo isebenza ngendlela efanayo. I-National Institute of Mental Health icacile ngalokhu: thola usizo lapho izimpawu ziphazamisa impilo yansuku zonke, hhayi kuphela lapho sezibe ezingabekezeleleki. Kusengaphambili kungcono, ngoba isikhathi eside okuthile kuqhubeka kungabhekiwe, iya ijula imifantu yako.
Ngakho umbuzo wangempela akukona ukuthi "kubi kangakanani esikalini esithile esingekho." Kulula futhi kuqotho ngokwengeziwe: ngabe lokhu kuphazamisa impilo yami, futhi ngabe ukuzama ukukubhekana ngedwa sekuyekile ukusebenza? Uma impendulo ithi yebo, lokho kwanele njengesizathu. Awudingi indaba ebuhlungu ngokwengeziwe.
Izimpawu zokuthi yisikhathi, hhayi mhlawumbe-ngelinye-ilanga
Alukho uvivinyo olulodwa, futhi awudingi zonke izimpawu ohlwini. Kodwa amanye amaphethini asho ngokwethenjelwa ukuthi kubalulekile ukukhuluma nomuntu. Umthetho onosizo ovela ku-NIMH nakwi-NHS: uma imizwa enzima isihlale cishe amasonto amabili noma ngaphezulu futhi ithinta impilo yakho yansuku zonke, yilowo umugqa lapho ukuzisiza kodwa ngokuvamile kunganele.
Naka lokhu ikakhulukazi:
- Umuzwa awukhweli. Usizi, uvalo, ukungezwa, noma ukuphelelwa yithemba okuhlale izinsuku eziningi amasonto amabili noma ngaphezulu, noma ngabe uzamani.
- Izisekelo zakho zishintshile. Ulala kakhulu kakhulu noma cishe awulali, udla okuningi kakhulu noma okuncane kakhulu, ugijima ungenalutho ngisho emva kokuphumula.
- Izinto ozenzayo ziyashelela. Umsebenzi, isikole, imisebenzi yasekhaya, noma ubudlelwane buyahlupheka ngoba awukwazi ukugxila, awukwazi ukuqala, noma awukwazi ukugcina.
- Usudonsele emuva ebantwini nasezintweni owawukujabulela, kanti ukudonsela emuva kuqhubeka kusabalala.
- Uncika kanzima otshwaleni, ezidakamizweni, ekudleni, noma kunoma yini enye ukususa nje ukubukhali udlule usuku.
- Ukusabela kwakho kuzwakala kungalingene wena, ukuthukuthela ngezinto ezincane, ukwethuka okuvela ndawana thile, ukukhathazeka okungapheli ongakwazi ukukucisha.
- Abantu abakwaziyo kahle baye basho ngobumnene ukuthi bakhathazekile. Ngezinye izikhathi abanye babona ushintsho ngaphambi kokuba sizivumele.
Enye, futhi yiyona edlula konke okunye. Uma unemicabango yokuzilimaza, noma imicabango yokuthi abantu abakuzungezile bebengaba ngcono ngaphandle kwakho, leso akusona isimo sokulinda-nokubona. Kuyisimo sokufinyelela-manje, kanti kukhona usizo olutholakalayo kulo mzuzu. Awudingi ukuqiniseka nganoma yini. Kufanele nje utshele umuntu oyedwa, noma wenze ucingo olulodwa.
Izinto esizitshela zona ukukugwema
Izizathu abantu abazinikayo zokungafinyeleli ziyafana ngokumangazayo, kanti eziningi zazo ziyawohloka phansi kokukhanya okuncane.
*Abanye abantu banezinto ezimbi kakhulu.* Cishe kuyiqiniso, futhi akuhlangene nhlobo neqiniso. Ubuhlungu akuwona umqhudelwano onomnqobi oyedwa othola usizo. Ithambo eliphukile lomunye umuntu alenzi umkhuhlane wakho ube ngolungako.
*Kufanele ngikwazi ukukubhekana ngedwa.* Ubhekana nezinto eziningi wedwa. Le nto ethile ingenye abantu abahlale beyidinga usizo. Ukufinyelela akukona ukwehluleka kwamandla. Kuyisenzo esifanayo nokuqasha ugesi esikhundleni sokwakha kabusha izintambo zendlu ngevidiyo ye-YouTube.
*Ukukhuluma ngeke kushintshe izinkinga zami zangempela.* Ngezinye izikhathi izinkinga zingezoqobo nezangaphandle, imali, umsebenzi, umzali ogulayo, umshado owohlokayo. Uchwepheshe omuhle ngeke azenze sengathi azikho. Bakusiza ukuzithwala ngaphandle kokucindezelwa, futhi ucabange ngokucacile ngalokho ongakushintsha nongeke ukushintshe.
*Kubiza kakhulu, noma ngeke ngithole muntu.* Lena iyisithiyo sangempela, hhayi indaba nje, futhi ngeke siyixotshe. Kodwa okhetho babanzi kunalokho abantu abaningi abakubonayo, kanti ucingo lokuqala olungezansi luvame ukuba mahhala.
Ubani ongamshayela kuqala ngempela
Indida yabahlinzeki iwuhlobo lwayo lwesithiyo. Abantu bayama hhayi ngoba bengafuni usizo kodwa ngoba bengazi ukuthi kufanele bangqongqoze kumuphi umnyango. Nawu umephu olula.
Qala ngodokotela wokunakekela okuyisisekelo
Uma unodokotela ojwayelekile, leso yisitobhi sokuqala esihle nesingasetshenziswa ngokwanele. I-NIMH iphakamisa ngokuqondile ukuqala lapha. Udokotela wakho angakhipha izimbangela zomzimba (izinkinga ze-thyroid nezinye izimo zingalingisa ukudangala nokukhathazeka), akhulume ngalokho okuzwayo, akudlulisele kuhlobo olufanele lochwepheshe. Ingxenye emangazayo yokuvakashela udokotela okujwayelekile isivele ibandakanya impilo yengqondo, ngakho ngeke ube umuntu oyinqaba egumbini. Uzoba uLwesibili.
Abelaphi nabeluleki
Lokhu kuwukwelashwa ngokukhuluma, umsebenzi ozinzile wokuhlangana njalo nomuntu oqeqeshelwe ukukusiza uqonde okwenzekayo bese wakha izindlela zokudlula. Iziqu ziyahluka, usomqondo, umeluleki onelayisensi, usonhlalakahle womtholampilo, umelaphi womshado nomndeni, kanti izinhlamvu ezingemuva kwegama zibaluleke kancane kunokuhambelana. Ukuhambelana okuhle nomuntu omthembayo kubikezela okuningi kunesiqu esithile.
Odokotela bengqondo
Odokotela bengqondo bangodokotela bezokwelapha abangabhala futhi baphathe imithi. Uma isimo sakho singahle sidinge imithi, lona ngumuntu, evame ukusebenza kanye nomelaphi kunesikhundleni sakhe. Abantu abaningi babona bobabili: oyedwa wokukhuluma, oyedwa wohlangothi lwezokwelapha.
Ucingo lwesimo esiphuthumayo noma losizo, nganoma yinini
Awudingi ukuma emngceleni ukuze ushayele ucingo lwesimo esiphuthumayo. E-United States, i-988 Suicide and Crisis Lifeline ithatha izingcingo, imilayezo, nezingxoxo imizuzu yonke, kunoma yiluphi uhlobo lokucindezeleka kwemizwa, hhayi kuphela ukuzibulala. Kumahhala futhi kuyimfihlo, kanti abantu abaphendulayo baqeqeshelwe khona kanye ingxoxo oyesabayo. Uma umqondo wokubhuka i-apoyintimenti uzwakala uyizinyathelo eziningi kakhulu njengamanje, lokhu kungaba isinyathelo sokuqala.
Okumele ukusho uma ekugcineni ukwenza
Uvalo lwengqondo eyize lungoloqobo. Uthola i-apoyintimenti bese ungakhumbuli ukuthi kwenzenjani. Ngakho phatha amanothi. Ngaphambi kokuhamba, bhala phansi izinto ezimbalwa: lokho obukade ukuzwa, cishe ukuthi kwaqala nini, nokuthi kuvela kanjani empilweni ejwayelekile (ubuthongo, umsebenzi, isifiso sokudla, abantu obathandayo). I-NHS iphakamisa khona kanye lokhu, kanti kuguqula imizuzu eyishumi emile ibe eyodwa enosizo.
Awudingi amagama alungile noma isixilongo esihlelekile. "Angizange ngizizwe ngingumina izinyanga ezimbalwa futhi angazi ukuthi kungani" ngumusho ovulayo ophelele. Kanjalo no "angibhekani nakho futhi ngidinga usizo." Ubuqotho bwenza okuningi kunobuhle bamazwi lapha.
Futhi uma umuntu wokuqala engahambelani, lokho ulwazi, hhayi ukuphela kwendlela. Umelaphi ongahambelani naye, udokotela ozizwe eshesha, umuthi ongazange uvumelane nawe, akukho kulokho okusho ukuthi usizo ngeke lukusebenzele. Kusho ukuthi lokho kuhambelana okuthize kwakungalungile. Abantu bavame ukuzama ngaphezu koyedwa ngaphambi kokuba okuthile kufike. Lokho kuvamile, futhi kufanelwe umzamo wesibili.
Kunjani ngempela i-apoyintimenti yokuqala
Ukwesaba okuningi ukwesaba okungaziwa, ngakho kusiza ukwazi cishe okwenzekayo. Iseshini yokuqala ingxoxo kakhulu. Umhlinzeki ubuza imibuzo ngendlela obekade uzizwa ngayo, okushintshile, kwaqala nini, nokwenzekayo empilweni yakho njengamanje. Abakho lapho ukukwahlulela noma ukulungisa yonke into ngehora. Bazazisa isimo sakho ukuze bakusize.
Uhlala usolawula sonke isikhathi. Ungasho "angikakulungeli ukukhuluma ngalokho," kanti uchwepheshe omuhle uzokuhlonipha. Ungabuza imibuzo emuva: Lokhu kusebenza kanjani? Kungathatha isikhathi esingakanani? Yiziphi izindlela zami? Akekho ozokubopha kunoma yini. Isikhathi esiningi uhamba nesinyathelo esilandelayo esincane nokucaca okuncane kunalokho ongene nakho. Lokho ukunqoba. Hhayi isixazululo ngosuku lokuqala, kuphela ukuqondisa.
Lapho imali noma ukufinyelela kuwudonga
Kubantu abaningi isithiyo akukona ukuzimisela. Yizindleko, uhlu olude lokulinda, ukungabikho komshwalense, noma ukuhlala endaweni enabahlinzeki abambalwa eduze. Lokho kungoqobo, futhi akulungiswa ngokuzama kanzima. Iminyango embalwa eqotho okufanele wazi ngayo:
- Udokotela wokunakekela okuyisisekelo angaqala ukwelashwa okuyisisekelo akudlulisele, kanti lokho kuvakasha kuvame ukumbozwa lapho okunye ukunakekelwa kungambozwa.
- Uma unomshwalense, inombolo esemuva kwekhadi ingakunika uhlu lwabelaphi abambozwayo, kanti ezinye izinhlelo manje zimboza amaseshini we-inthanethi, abanzisa insimu kakhulu uma indawo yakho imbalwa.
- Izikhungo zempilo yengqondo yomphakathi neminingi imitholampilo zinikeza izindleko ezishibhile ngokuya ngalokho ongakukhokha. Imitholampilo yokuqeqesha yasenyuvesi ivame ukukhokhisa okuncane futhi yengamelwe abelaphi abanolwazi.
- Ucingo lwesimo esiphuthumayo nolofudumele (njengo-988) lumahhala, futhi lungakukhomba nasemithonjeni yasendaweni eshibhile, hhayi kuphela ukuphatha imizuzu emibi kunazo zonke.
Akukho kulokhu okwenza uhlelo oluphukile lungabi buhlungu. Kodwa igebe phakathi ko "angikwazi ukukhokhela usizo" no "kukhona umnyango engingakawuzami" libanzi kunalokho okuzwakala ngayo ngaphakathi kwesonto elinzima.
Indlela ethambile yokubamba konke lokhu
Ukuzisiza kunendawo yangempela. Ukuhamba, ukuphefumula, ubuthongo, abantu abakuthandayo, konke lokhu kusiza ngempela, futhi kubalulekile. Kodwa kwenzelwe ukusekela ukunakekelwa, hhayi ukukuthathela indawo lapho okuthile sekukhule kunalokho okungakubamba. Alikho ihlazo ekufinyeleleni emkhawulweni walokho ongakwenza wedwa. Lowo mkhawulo yilapho abanye abantu okufanele bangene khona.
Uma ufunde kuze kube manje uzibuza ngokuthula ukuthi kumayelana nawe yini, vumela lokho kuzibuza kube kwanele. Awudingi ukuqiniseka. Awudingi ukuba negama lako. Ukufuna izinto zizwakale zihlukile kwanele njengesizathu sokucela. Ucingo olunzima kunazo zonke cishe njalo ngolokuqala, kanti luya luba lula kusuka lapho.
Imithombo
- National Institute of Mental Health, My Mental Health: Do I Need Help?
- National Institute of Mental Health, Caring for Your Mental Health
- SAMHSA, Mental Health, Drug and Alcohol: Signs You Need To Seek Help
- NHS, Mental health