Zamkatimu
Kukhoza kuyang'anitsitsa ndiko, kunena mofatsa, osati khalidwe lamphamvu kwambiri la anthu omwe ali ndi ADHD. Ndipo iwo sali olakwa konse pa izi: chinthu chonsecho chiri mu biochemistry ya ubongo. Koma kodi izi zikutanthauza kuti sangathe kudzithandiza kukhala atcheru kwambiri ndi kuika maganizo awo pa ntchito? Ayi ndithu! Katswiri wa zamaganizo Natalia Van Rieksourt akukamba za momwe angaphunzire kugwira ntchito bwino komanso mogwira mtima.
Ubongo wa munthu yemwe ali ndi ADHD nthawi zonse umasowa kukondoweza chifukwa cha kuchepa kwa ma neurotransmitters (makamaka dopamine ndi norepinephrine) omwe ali ndi udindo woyambitsa ntchito ndi kuika chidwi. “Popanda chisonkhezero chakunja kapena chidwi, zizindikiro za ADHD zingakule kwambiri. Ichi ndichifukwa chake zimakhala zosavuta kuti munthu woteroyo aziyang'ana kwambiri ntchito zosangalatsa, "akutero katswiri wa ADHD, katswiri wa zamaganizo Natalia Van Ryksurt.
Tsoka ilo, nthawi zambiri timachita zomwe zilibe chidwi kwa ife. Nazi njira 10 zopititsira patsogolo ntchito muzochitika izi.
1. Khalani ndi chotupitsa
Kuperewera kwa zakudya m'thupi kapena kudya mosayenera kumasokoneza luso lathu lokhazikika. Odwala ambiri a ADHD azolowera kudalira caffeine, shuga, ndi chakudya kuti awonjezere mphamvu mwachangu. Tsoka ilo, sizitenga nthawi yayitali ndipo nthawi zambiri zimatsatiridwa ndi kuwonongeka.
Mofanana ndi chiwalo china chilichonse, ubongo umafunika chakudya choyenera kuti ugwire ntchito bwino. Osadumpha kudya komanso kudya zakudya zomanga thupi komanso shuga wopatsa thanzi muubongo pafupipafupi (monga zipatso ndi mkaka). “Ambiri mwamakasitomala anga a ADHD amakonda batala wa mtedza ndi zipatso zouma ndi mtedza,” akutero Van Rieksourt.
2. Pumulani pang'ono
Ubongo wa munthu amene ali ndi ADHD umagwiritsa ntchito mphamvu pamlingo wowonjezereka, makamaka pochita ntchito zachizoloŵezi kapena zotopetsa. Chifukwa chake, ndikofunikira kuti mupume pafupipafupi kuti "muwonjezere". Onerani mndandanda womwe mumakonda, werengani buku, kapena chitani china chake chomwe chimakusangalatsani koma chosafuna kulimbikira kwambiri m'maganizo: thetsani zovuta zosavuta, tayi, ndi zina zotero.
3. Sinthani zonse kukhala masewera
Anthu ambiri omwe ali ndi ADHD amakonda kuthetsa mavuto ovuta, kotero ngati zikukuvutani kuyang'ana kwambiri ntchito yotopetsa, yesani kuti ikhale yovuta komanso yosangalatsa. “Makasitomala anga ambiri, akuchita ntchito zachizoloŵezi monga kuyeretsa, kuika choŵerengera nthaŵi ndi kukonzekera mpikisano wina ndi mnzake: kuchuluka kwa zimene angachite pakanthaŵi kochepa,” anatero Natalia Van Ryksurt.
4. Onjezani zosiyanasiyana
Adani oipitsitsa a munthu yemwe ali ndi ADHD ndi kunyong'onyeka komanso kunyozedwa. "Nthawi zina zimangotengera kusintha pang'ono kuti mupezenso chidwi," akutero Van Rieksourt. Ngati n'kotheka, sinthaninso malo anu ogwirira ntchito, yesani kuchita zinthu mwanjira ina kapena m'malo ena.
5. Khazikitsani chowerengera
Ngati mukumva kuti mulibe mphamvu ndipo simungathe kudzikakamiza kugwira ntchito kapena ntchito zofunika, konzekerani nthawi yochepa (10-15 mphindi), ikani chowerengera, ndipo yesetsani kugwira ntchito popanda kusokoneza panthawiyo. Nthawi zambiri zimakhala zokwanira kungotenga nawo mbali pamayendedwe a ntchito, ndipo zimakhala zosavuta kupitiliza.
6. Chitani zomwe mumakonda
Nkhawa za tsiku ndi tsiku zingakhale zotopetsa makamaka kwa odwala ADHD. Chifukwa chake, ndikofunikira kwambiri kupeza nthawi yochitira zinthu zomwe zimakusangalatsani: zokonda, masewera, zilandiridwenso.
7. Lolani kuti musachite kalikonse.
Ntchito, ana, ntchito zapakhomo… Tonse timatopa nthawi zina. Nthawi zina ndi bwino kudzilola kuti usachite kalikonse panthawiyi. Ingolota za chinachake mwakachetechete kapena penyani zomwe zikuchitika kunja kwa zenera. Mtendere ndi bata ndizoyenera kubwezeretsa mphamvu.
8. Sunthani!
Zochita zolimbitsa thupi zilizonse ndizothandiza makamaka kwa anthu omwe ali ndi ADHD: kuyenda, masewera (pokhala kwaokha, mutha kuchita masewera olimbitsa thupi kunyumba, popeza pali maphunziro apakanema okwanira tsopano) kapena kuponyera zinthu zosiyanasiyana kuchokera pamanja. Zonsezi zimawonjezera luso lokhazikika.
9. Chezani ndi mnzanu
Kwa odwala ambiri a ADHD, kulankhulana kuntchito kapena kupezeka kwa anthu ena kungathandize kukulitsa zokolola. Choncho ngati mukuona kuti mukuvutika maganizo, funsani mnzanu kapena kulankhula naye pafoni. “Makasitomala anga ena amene ali ndi ADHD amanena kuti n’kosavuta kwa iwo kugwira ntchito, mwachitsanzo, m’kafe kapena kumalo ena kumene kuli anthu ambiri,” anatero Natalia Van Ryksurt.
10. Musalole kuti mutope
"Mmodzi mwa makochi anzanga ali ndi ADHD mwiniwake. Malinga ndi iye, amadana ndi kunyong’onyeka ndipo amayesetsa kuti asatope. Ngati mukuyenera kuchita zinazake zosasangalatsa komanso zosasangalatsa, pezani njira yoti musangalatse. Yatsani nyimbo, kuvina, kuvala momasuka, mverani buku lomvetsera kapena podikasiti,” akutero Van Rieksourt.
Chimodzi mwazinthu zokhumudwitsa kwambiri za ADHD ndikulephera kuyang'ana pa chilichonse kudzera mumphamvu yachifuniro. Kuti muthane ndi izi, ndikofunikira kumvetsetsa zomwe zingakupangitseni chidwi ndikukupatsani mphamvu, ndikugwiritsa ntchito njira zotsimikizika zomwe zimakuthandizani.
Za Katswiri: Natalia Van Rieksourt ndi katswiri wama psychologist, mphunzitsi, komanso katswiri wa ADHD.