Isikhathi samaholide singaba isikhathi esijabulisayo nesijabulisayo emindenini, kodwa singaletha nezinselele eziyingqayizivele ezinganeni ezine-Attention Deficit Hyperactivity Disorder (ADHD).
Ukuphazamiseka kwemikhuba, ukwanda kwezinzwa, kanye nemizwa ephakeme kungabhebhethekisa izimpawu ze-ADHD futhi kwenze kube nzima ngezingane ukuzulazula emikhosini. Kulo mhlahlandlela obanzi, sizohlola amasu asebenzayo namathiphu asebenzayo wokukusiza ulawule izimpawu ze-ADHD zengane yakho phakathi nenkathi yamaholide, uqinisekise okuhlangenwe nakho okushelelayo nokujabulisayo kwawo wonke umndeni.
Ukuqonda i-ADHD: Uhlolojikelele olufushane
Ngaphambi kokungena kumasu athile, kubalulekile ukuba nokuqonda okuyisisekelo kwe-ADHD nokuthi izithinta kanjani izingane. I-ADHD yisifo se-neurodevelopmental esibonakala ngobunzima bokunaka, ukulawula umfutho, kanye nokungasebenzi kahle. Izingane ezine-ADHD zingase zibe nzima ukugcina ukugxila, ukulandela imiyalelo, nokulawula imizwelo yazo. Isikhathi samaholide singakhulisa lezi zinselele, kodwa ngokusekelwa okufanele, abazali bangasiza ingane yabo ikwazi ukuzulazula kulesi sikhathi ngempumelelo.
Ukudala Indawo Ezolile Nehlelekile
Namathela Emzileni
Imizila ihlinzeka nomuzwa wokuzinza nokubikezela kwezingane ezine-ADHD. Phakathi nenkathi yamaholide, lapho isimiso sivame ukuphazamiseka, zama ukugcina ukungaguquguquki ezinhlelweni zansuku zonke ngangokunokwenzeka. Ukumisa izikhathi zokudla ezivamile, izikhathi zokulala, nezikhathi ezimisiwe zemisebenzi kungasiza ingane yakho ukuba izizwe igxilile futhi inciphise ukukhathazeka.
Lungiselela Kusengaphambili
Ukulungiselela kuyisihluthulelo sokulawula izimpawu ze-ADHD phakathi namaholide. Khuluma nengane yakho mayelana nemicimbi ezayo, izinguquko esimisweni, nalokho okulindele. Izinsiza-kubona, njengamakhalenda noma izinhlu zokuhlola, zingasiza ekunikezeni ukuqonda okucacile kwalokho okufanele kulindelwe. Ukuxoxa ngezinselele ezingaba khona kanye nokudingida amasu okubhekana nakho ndawonye kunganika ingane yakho amandla futhi kukhuthaze umuzwa wokulawula.
Ukuphatha Ukugcwala Kwezinzwa
Dala Izikhala Ezithulile
Isikhathi samaholide singaba sikhulu ngenxa yokwanda kwezinzwa zezinzwa. Khetha izindawo ezithule lapho ingane yakho ingabalekela khona lapho izizwa ikhuthazwe ngokweqile. Lezi zikhala kufanele zibe zizolile, zingahlangani, futhi zifakwe izinto eziduduzayo njengemicamelo ethambile noma ama-headphone akhansela umsindo. Khuthaza ingane yakho ukuthi isebenzise lezi zikhala noma nini lapho idinga ikhefu.
Hlela Imisebenzi Ekhuthaza Kancane
Linganisa imikhosi yamandla aphezulu nemisebenzi ekhuthaza kancane. Bandakanya ingane yakho emisebenzini epholile njengokufunda, ukudweba, noma izindida. Le misebenzi inikeza ukuphumula okudingeka kakhulu kusukela ekulayishweni kwezinzwa futhi ivumele ingane yakho ukuthi ishaje kabusha.
Ukuphatha Ukugcwala Kwezinzwa
Dala Izikhala Ezithulile
Isikhathi samaholide singaba sikhulu ngenxa yokwanda kwezinzwa zezinzwa. Khetha izindawo ezithule lapho ingane yakho ingabalekela khona lapho izizwa ikhuthazwe ngokweqile. Lezi zikhala kufanele zibe zizolile, zingahlangani, futhi zifakwe izinto eziduduzayo njengemicamelo ethambile noma ama-headphone akhansela umsindo. Khuthaza ingane yakho ukuthi isebenzise lezi zikhala noma nini lapho idinga ikhefu.
Hlela Imisebenzi Ekhuthaza Kancane
Linganisa imikhosi yamandla aphezulu nemisebenzi ekhuthaza kancane. Bandakanya ingane yakho emisebenzini epholile njengokufunda, ukudweba, noma izindida. Le misebenzi inikeza ukuphumula okudingeka kakhulu kusukela ekulayishweni kwezinzwa futhi ivumele ingane yakho ukuthi ishaje kabusha.
Ukuxhumana Okuphumelelayo Nokusekela
Sebenzisa Imiyalelo Ecacile Nefingqiwe
Izingane ezine-ADHD zivame ukubhekana nezinkinga ngokulandela imiyalelo, ikakhulukazi uma zikhungathekile. Sebenzisa ulimi olucacile nolufushane lapho unikeza iziqondiso, uhlukanisa imisebenzi ibe izinyathelo ezincane. Izimpawu ezibonakalayo, njengeziyalezo ezibhaliwe noma ezinezithombe, zingaba usizo ekuqiniseni iziqondiso zomlomo.
Nikeza Ukuqinisa Okuhle
Ukuqinisa okuhle kuyithuluzi elinamandla ekukhuthazeni ukuziphatha okufiswayo. Yazisa futhi utuse imizamo yengane yakho nalokho akufezile, kungakhathaliseki ukuthi kuncane kangakanani. Lokhu kuqiniswa okuhle kusiza ukukhulisa ukuzethemba futhi kushukumise ingane yakho ukuthi iqhubeke iprakthiza amasu asebenzayo.
Ukulawula Imizwelo kanye Nokuthatheka
Fundisa Izindlela Zokuzilawula
Izingane ezine-ADHD zingase zibe nobunzima bokulawula imizwelo yazo kanye nokungabi namawala. Fundisa ingane yakho izindlela zokuzilawula, njengokuzivivinya ukuphefumula okujulile noma ukubala uze ufike eshumini, ukuze uyisize iphinde ikwazi ukulawula ngezikhathi zokukhungatheka noma ukuthatheka. Zijwayezeni lezi zindlela ndawonye njalo, ukuze zijwayele futhi zifinyeleleke enganeni yakho.
Nikeza Imiphumela Ebikezelwe
Imiphumela engaguquki futhi ebikezelwayo isiza izingane ezine-ADHD ukuthi ziqonde umthelela wezenzo zazo. Misa imithetho ecacile nemiphumela, futhi ukhulume ngayo nengane yakho kusenesikhathi. Ungaguquguquki ekuphoqeleleni le miphumela ukuze ukhuthaze umuzwa wokuziphendulela kanye nesakhiwo.
Imibuzo Evame Ukubuzwa Mayelana Nokuphatha Izimpawu Ze-ADHD Phakathi Neholide
Umbuzo: Ngingakusingatha kanjani ukuxhamazela kwengane yami phakathi nemibuthano yomndeni?
IMP: Khuthaza ingane yakho ukuthi ihlanganyele emisebenzini yomzimba ngaphambi kwemibuthano ukuze ikhulule amandla engeziwe. Nikeza imisebenzi ethulile phakathi nomcimbi, njengokufaka imibala noma ukufunda, ukuze ubasize bagxile. Thatha ikhefu elifushane ngaphandle noma endaweni ekhethiwe ethule ukuze ugweme ukugqugquzela ngokweqile.
Umbuzo: Kufanele ngenzenjani uma ingane yami igaya izibozi noma iba nokuwohloka ngesikhathi samaholide?
IMP: Thola indawo ethulile lapho ingane yakho izothula khona. Sebenzisa amasu okwehlisa umoya njengokuphefumula okujulile noma ukuthinta kancane ukuze ubasize balawule imizwa yabo. Nikeza ukusekela nokuqinisekisa ngenkathi uhlonipha isidingo sabo sesikhala.
Q: Ingabe kukhona ukucatshangelwa kokudla okungasiza ukuphatha izimpawu ze-ADHD?
IMP: Nakuba ingekho indlela elingana nosayizi owodwa, olunye ucwaningo luphakamisa ukuthi izinguquko ezithile zokudla, njengokunciphisa ushukela noma ukufaka ama-omega-3 fatty acids, zingase zibe nomthelela omuhle ezimpawini ze-ADHD. Xhumana nochwepheshe bezokunakekelwa kwempilo ukuze uthole iseluleko esiqondene nawe.
Umbuzo: Ingabe kufanele ngilungise imithi yengane yami ngesikhathi samaholidi?
IMP: Kungcono ukubonisana nomhlinzeki wezempilo wengane yakho mayelana nanoma yiziphi izinguquko ohlelweni lwemithi yazo. Bangakunikeza isiqondiso ngokusekelwe ezidingweni ezithile zengane yakho kanye nomthelela ongaba khona wezinto ezihlobene neholide.
Umbuzo: Ngingayibandakanya kanjani ingane yami emalungiselelweni amaholide ngaphandle kokuyicindezela?
A: Hlukanisa imisebenzi ibe yizinyathelo ezincane, ezilawulekayo. Vumela ingane yakho ukuthi ikhethe imisebenzi ezizwa ikhululekile ngayo futhi inikeze ukusekela nesiqondiso njengoba kudingeka. Gxila ohlelweni kanye nenjabulo yokuchitha isikhathi ndawonye kunomphumela wokugcina.
Q: Ingabe zikhona ezinye izindlela zokwelapha noma amasu angahambisana nokuphathwa kwe-ADHD yendabuko ngesikhathi samaholide?
A: Ezinye izindlela zokwelapha, ezifana nokuvivinya ingqondo, i-yoga, noma ukwelapha ngobuciko, zinganikeza ukwesekwa okwengeziwe ekulawuleni izimpawu ze-ADHD. Xhumana nochwepheshe abanolwazi kulezi zindlela ukuze uthole ukufaneleka kwazo enganeni yakho.
Isiphetho
Ukuphatha izimpawu ze-ADHD zengane yakho phakathi nenkathi yeholide kudinga ukuhlela okumatasa, ukuxhumana okuphumelelayo, nokuqonda. Ngokwakha indawo ezolile nehlelekile, ukulawula ukugcwala kwezinzwa, ukuzijwayeza ukuxhumana okuphumelelayo, nokusekela ukulawulwa kwemizwelo, ungasiza ingane yakho ukuthi izule emikhosini kalula nangentokozo enkulu. Khumbula ukuba nesineke, ukuguquguquka, nozwela, kokubili ngengane yakho kanye nawe. Ngamasu alungile nokusekelwa, isikhathi samaholide singaba isikhathi senjabulo nokuxhumana kuwo wonke umndeni.
