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
- Lalela kuqala, ugcinele iseluleko ngokuhamba kwesikhathi.
- Nikeza into ecacile, hhayi nje ukuthi "ungazise".
- Uma ukhathazekile, buza ngokuzibulala ngokuqondile.
Umuntu omkhathalelayo akaphilile kahle. Mhlawumbe ukutshelile. Mhlawumbe uvele waqaphela. Uthule du, waphuma engxoxweni yeqembu, wayeka ukuphendula, noma waqala ukuthukuthela ngezinto ezincane. Manje usubambeke kwelesabo esifanayo abantu abaningi ababambeka kulo: ngithini vele?
Nayi ingxenye ekukhululayo. Into esizayo cishe ayilona umusho ophelele. Kuwukuthi uqaphele futhi awuzange ubheke eceleni. Ungaba nokungabi nobuchule kodwa usaba yikho kanye lokho umuntu akudingayo. Abantu bakhumbula lowo owahlala egumbini, hhayi lowo owayeneseluleko esihlakaniphe kunazo zonke.
Ngakho asikwenze lokhu kusebenze. Hhayi umbhalo ozolandelwa, kodwa indlela yokuba khona ngempela efika kahle.
Qala ngomusho owodwa oqotho
Ingxenye enzima kakhulu ukuqala, ngakho yenze kube okuncane futhi okuqotho. Akudingeki uqambe isifo noma uxazulule noma yini. Kudingeka nje ubazise ukuthi uyababona futhi awuyi ndawo.
Iziqalo ezinhle zizwakala kanje:
- "Ubukhona okungathi awuphilile kahle muva nje. Angizami ukugxambukela. Bengifuna nje ukubheka ukuthi unjani."
- "Bengicabanga ngawe. Uqhuba kanjani ngempela?"
- "Akudingeki ukhulume uma ungafuni. Kodwa ngilapha, futhi nginesikhathi."
Khetha isikhathi lapho kungekho ababukeli futhi kungekho washi. Ukuhamba kusebenza kahle, ngoba nihamba eceleni komunye komunye kunokugqolozelana etafuleni, futhi umgwaqo othule ususa ingcindezi yokubukana emehlweni. Uma bekuxosha, kulungile. Usutshale into ethile. Imvamisa abantu babuyela kukho ezinsukwini ezimbalwa kamuva, uma sebekulungele.
Lalela sengathi kungumsebenzi wonke, ngoba ngokuvamile kunjalo
Lapho umuntu ekugcineni evula inhliziyo yakhe, umuzwa uba ngowokulungisa. Sifinyelela iseluleko, into enhle engaphuma esimweni, indaba yomzala wethu owadlula kokufanayo. Kumelane nalokho. Isikhathi esiningi umuntu akadingi isixazululo kuwe. Udinga ukuzwa ukuthi uyamuzwa nguwe.
Isiqondiso se-Mayo Clinic sokweseka umngane osenkingeni sifika endaweni efanayo odokotela abaqhubeka bebuyela kuyo: yiba ozimisele ukulalela, ungasheshi ukunikeza imibono noma ukwahlulela. Ukulalela ngokwakho kungumuthi.
Ukuthi lokho kubukeka kanjani empilweni yangempela:
- Vumela kube nokuthula. Ungagcwalisi wonke umkhathi. Ukuma kancane kubanika ithuba lokuthola into enzima kakhulu, eqotho kakhulu, ababefuna ngempela ukuyisho.
- Phinda lokho okuzwayo. "Kuzwakala sengathi ukhathele futhi awuboni ukuthi kuzoba ngcono." Leso senzo esisodwa sibatshela ukuthi uyalandela, hhayi nje ukuthi ulinde ithuba lakho.
- Hambisana nesivinini sabo. Uma bekhuluma kancane futhi ngobunzima, yehla ngesivinini nabo. Ungasheshi futhi ube nenjabulo phambi komuntu obambelele ngokulukhuni.
- Buza, ungacabangeli. "Iyiphi ingxenye ebibe nzima kunazo zonke?" idlula "Okungenani usenawo umsebenzi wakho."
Qaphela okungekho kulolo hlu: uhlelo, inkulumo egqugquzelayo, ukuqhathanisa nempilo yakho siqu. Lezo zingeza kamuva, uma zize zize. Ingxoxo yokuqala eyokuqondisisa, hhayi eyokwakha.
Yeqa imisho evala abantu
Imishwana embalwa ehloswe ngenhliziyo enhle ilimaza ngempela, ngoba itshela umuntu osenkingeni ukuthi ubuhlungu bakhe buwuhlupho. Edumile: "Vele uhlale unombono omuhle." "Abanye abantu banesimo esibi kakhulu." "Uke wazama ukuya ejimini?" "Vele uphume kukho." Ngisho "konke kwenzeka ngesizathu" kungahlaba lapho umuntu esekujuleni kobunzima.
Ifika njengomnyango ovaliwe. Umuntu uzwa: lokhu kuningi kakhulu kuwe, ngakho kuphethe. Kushintshe ngento evula umnyango. "Lokho kuzwakala kunzima ngempela." "Ngiyajabula ukuthi ungitshelile." "Angikuqondisisi ngokugcwele ukuthi kunjani lokhu, kodwa ngiyafuna." Awuvumelani nokuphelelwa yithemba ngokusho lezo zinto. Umane wenqaba ukuphikisana nomuntu emizweni yakhe, okungasebenzi noma kunjani.
Nikeza into ecacile
"Ngazise uma udinga noma yini" kunomusa, futhi cishe akulokothi kusetshenziswe. Umuntu ophelelwe amandla akakwazi ukubhala uhlu lwezinto azozenza zokuzisindisa. Isinqumo siyinto eyodwa engeziwe angenawo amandla ayo.
Ngakho kwenze kucace futhi kube lula ukuthi avume kukho. "Ngiletha isidlo sakusihlwa ngoLwesine, ngo-6 kulungile?" "Ngikhululekile ngoMgqibelo ekuseni uma ufuna umngane wokuhamba." "Ufuna ngihlale nawe ngenkathi wenza lolo cingo obulesaba?" Okuncane, okuqotho, okucacile. Ususa uhlelo esitsheni sabo futhi ubanika into abangayamukela kalula.
Futhi uma sebeselashwa, indima eluncedo iwukulungiselela okuthulile. Ukubagibelisa uya ku-apoyintimenti. Isikhumbuzo esibonakala njengokunakekela, hhayi ukukhalaza. Ukumane ube khona ngokuqinile ngosuku olubi. Awusiyena udokotela wabo wengqondo. Ungumuntu owenza isinyathelo esilandelayo esifanele sibe lula kancane ukusithatha.
Lapho kukhulu kunesikhathi esinzima nje
Kwesinye isikhathi isikhathi esinzima simane sibe yisikhathi esinzima, futhi ubukhona bakho bwanele ukudlulisa umuntu kuso. Kwesinye isikhathi kungaphezulu, futhi into enomusa iwukubasiza bafinyelele usizo lochwepheshe. Ngobumnene babhekise kudokotela, kudokotela wengqondo, noma kumeluleki, futhi uzinikele ukusiza ngengxenye ebonakala ingenakwenzeka (ukuthola igama, ukwenza ucingo, ukuhambisana nabo ekuvakasheni kokuqala).
Bheka izimpawu zokuthi lokhu kudlula lokho umngane angakuthwala yedwa: ukulwa sekuqhubeke amasonto, sebehlukene cishe nabo bonke abantu, abadli noma abalali, basebenzisa utshwala noma izidakamizwa ukubhekana naso, noma ubunzima bumane bungasuki. Akukho kulokhu okusho ukuthi ubehlulekile. Kusho ukuthi bafanelwe okungaphezu kwalokho umuntu oyedwa angakunikeza, futhi ukubaxhumanisa nalokho kungenye yezinto ezinothando kakhulu ongazenza.
Uma ukhathazekile ngokuphepha kwabo
Uma uzwa ukuthi umuntu angahle acabange ngokuzibulala, isinyathelo esinesibindi kakhulu nesisiza kakhulu ukubuza ngokuqondile. "Ucabanga ngokuqeda impilo yakho?" Kuzwakala kukhulu ukukusho ngokuzwakalayo. Kodwa ubufakazi bucacile futhi buyaduduza: ukubuza akutshali umqondo noma kwenze izinto zibe zimbi kakhulu. Imvamisa kwenza okuphambene. Kutshela umuntu ukuthi ubuhlungu bakhe bungashiwo, nokuthi umuntu angabuzwa ngaphandle kokwethuka.
I-NIMH ibeka uchungechunge lwezinyathelo ezilula zalezi zikhathi. Buza umbuzo oqondile. Yiba khona futhi ulalele ngaphandle kokwahlulela. Siza ukubagcina bephephile ngokubeka ibanga phakathi kwabo nanoma yini eyingozi. Basize baxhumane nosizo oluqhubekayo, kuhlanganise ne-988 Suicide and Crisis Lifeline, ongayishayela ucingo noma uyithumelele umlayezo noma ubani e-U.S., emini noma ebusuku, kubandakanya nawe, uma udinga nje ukukhuluma ngendlela yokusiza. Bese uyalandela. Umlayezo wokubheka ezinsukwini ezimbalwa kamuva akuyona into encane. Ukuhlala uxhumene kuyingxenye yalokho okugcina abantu bephephile.
Uma ukholelwa ukuthi umuntu usengozini esheshayo, ungazami ukukumelana wedwa. Hlala nabo bese uthola usizo oluphuthumayo.
Ungakhohlwa ukuthi nawe ungumuntu
Ukuthwala umuntu edlula esikhathini esimnyama kungumsebenzi ngempela, futhi kungakukhathaza ngokuthula. Kuvumelekile ukuba nemikhawulo. Kuvumelekile ukuzwa wesaba noma udabukile noma ungaphezu kwamandla akho. Ukunakekela ukuma kwakho, ubuthongo bakho, abantu bakho, isikhala sakho sokuphefumula, akubona ubugovu lapha. Yikho okukuvumela uqhubeke uvela ngaphandle kokusha noma ukucwila nabo.
Awuzange uhloselwe ukuba yisisekelo sokweseka somuntu sonke. Ungumuntu oyedwa oqinile kulokho okufanele kube yinethi ebanzi. Yiba yilokho, uzinakekele, futhi ubasize bathole okunye. Lokho akukona okuncane kunazo zonke ongakwenza. Ngosuku olunzima, kumuntu ozizwa eyedwa, kungaba yikho konke.
Imithombo
- National Institute of Mental Health, Izinyathelo Ezi-5 Zesenzo Zokusiza Umuntu Onemicabango Yokuzibulala
- Mayo Clinic, Ukucindezeleka: Ukweseka ilungu lomndeni noma umngane
- 988 Suicide & Crisis Lifeline, Siza Omunye Umuntu