Okuqukethwe
Ngaphambi kokufika enhliziyweni yendaba futhi uchaze ngokuningiliziwe indlela yezinyathelo ezi-5 ze ukulwa nokucindezeleka,
Ngithanda ukukukhumbuza: uma uhlushwa ukucindezeleka okukhulu, ukuthi unemicabango emnyama nemicabango yokuzibulala. Bonana nodokotela wakho ngokushesha.
Ngizokwethula lapha indlela eyenziwe yokulwa nokudangala ngokwemvelo. Umqondo walolu hlelo ukukholelwa endleleni ephelele. Lokho kusho ukuthi siyaqiniseka ngokubaluleka kwendlela yokwenza imikhakha eyahlukene, lapho sihlanganisa khona ucwaningo lwakamuva nezixazululo zemvelo zokwelapha le nkinga.
Ngithole imininingwane eminingi ku ukuphazamiseka kwemizwa. Ngeke ngingene emininingwaneni lapha lapho ngithatha ama-anti-depressants okwenziwa, bheka lokhu nodokotela wakho. Ngakolunye uhlangothi, uma ufuna isisombululo sokulwa nokudangala ngendlela yesinyathelo ngesinyathelo, ngendlela yemvelo, lapho-ke uze endaweni efanele.
(Lesi sihloko side kancane .. ngakho thatha isikhathi sakho)
Uma uhlushwa ukucindezeleka kwesizini funda lesi sihloko.
Izimpawu zokudangala
Ukudana komoya yisifo esidlange ikakhulukazi esihlasela abantu abaningi kakhulu. Ngokwezibalo mayelana nomuntu oyedwa kwabahlanu uzoba nengcindezi empilweni yakhe yonke. Alukho ubandlululo uma kwenzeka kuba nengcindezi.
Uyakwazi ukuthinta izingane, abasha, abadala, amadoda noma abesifazane. Kodwa-ke, kuye kwabonwa ukuthi kuthinta abesifazane kaningi kaningi kunabesilisa.
Kungaba nzima ukuhlukanisa phakathi kokucindezeleka kwesikhashana nokucindezeleka.
Ukukusiza ukuthi ubone ngokucacile, ukucindezeleka kuchazwa ngeziningi zalezi zimpawu okungenani amasonto ama-2.
- Ukudabuka, umbono omnyama, umbono wokubona impilo yakhe kumnyama nokumhlophe
- Ukulahlekelwa intshisekelo emisebenzini oyijabulelayo
- Inkinga yokulala: lokhu kungaba yi-hypersomnia noma ukuqwasha
- Ukushintsha ekuziphatheni kokudla: ukuncipha noma ukuzuza
- Ukukhathala okungapheli, amandla aphansi
- Ukwehlisa ukuzethemba okuvame ukuba nomuzwa oqinile wecala
- Ubunzima obukhulu ekugxiliseni ingqondo. Ukufunda incwadi noma ukubukela imuvi kungaba nzima
- Imicabango yokuzibulala ingase ivele
- Ukuthukuthela
Ukucindezeleka nakho kungaba ngezindlela eziningi.
- La Ukucindezeleka "kwakudala". okungase kuphenduke ukucindezeleka okungamahlalakhona uma kuyekwa kunganakiwe.
- La ukucindezeleka kwe-bipolar. Kubizwa nangokuthi ukucindezeleka kwe-manic. Kulokhu izigaba zokucindezeleka okujulile zishintshana nezigaba zokuhlanya, ezibonakala ngokungahlaliseki okukhulu nenjabulo, amandla amaningi namaphrojekthi. Lezi zinguquko zingaba njalo noma zihlukaniseke kakhulu.
- La ukucindezeleka kwesizini. Sithola ezinye zezimpawu zokudangala zakudala ekuqaleni kobusika. Lokhu kwehla kwezimilo kungaba ngenxa yokuncipha kokukhanya. Kunezixazululo ezilula zokubekwa endaweni yokulwa nalolu hlobo lokucindezeleka. Ukwelashwa okulula kanye ne-St. John's Wort kungakusiza kakhulu.
- La ukucindezelwa kwangemva kokubeletha. Kubuye kubizwe ngokucindezeleka kwangemva kokubeletha noma kwangemva kokubeletha. Siphinde sithole igama elithi baby blues. Ukucindezeleka okuhlala isikhathi eside, ngokuvamile okunamandla, okulandela ukuzalwa komntwana.
Lokhu kukunika ukubuka konke ngezimpawu zakudala ze- ukuphazamiseka kwemizwa, nezinye izinhlobo zokucindezeleka. Ngeke ngingene kule ndatshana ngezimbangela ezibangela lokhu kucindezeleka, kepha sizokubonaow ukwelapha ukucindezeleka nokutubeka ngendlela elula, esebenzayo nengokwemvelo.
Ngemva kokudlula ezikhathini ezimbalwa zokucindezeleka nganquma ukwakha uhlobo oluthile lohlelo lokuhlasela ngokusekelwe kukho konke ukufunda nocwaningo engangilwenzile. Inhloso yami bekuwukwenza uhlelo oluhambisanayo, olunamasu asebenzayo futhi afakazelwe, futhi ngaphezu kwakho konke ngohlelo lwesinyathelo ngesinyathelo. .
(Angikunikezi iresiphi yezimangaliso noma isisombululo somlingo, ukuqonda nje, umzamo omncane, usizo oluncane oluvela ezitshalweni ezilwa nokucindezeleka)
Ngakho-ke kuzoba ngumbuzo wokusebenza kulezi zindawo ezi-5 ngasikhathi sinye, kubalulekile futhi ukurekhoda inqubekelaphambili yakho kanye nezinyathelo ezithathiwe. Thenga incwadi encane yokubhala bese ubhala phansi izenzo zakho ezihlukile.
Isinyathelo sokuqala: LUMINOTHERAPY
Uyazi ukuthi ukukhanya kudlala indima ebaluleke kakhulu esimeni sethu sengqondo? Eminyakeni yamuva nje, kwenziwe ucwaningo oluningi lokutadisha indima yokukhanya kwelanga ezimbangela zokudangala kasebusika, ikakhulukazi emazweni aseNordic. Njengoba ungacabanga, ubungozi bokucindezeleka ngezikhathi ezithile bukhulu lapho.
Ukusebenza akusabonakali. Kepha-ke, ngabe le therapy elula ingasetshenziswa ekucindezelekeni okudala. Impendulo esheshayo ithi yebo!
Ukwelapha okukhanyayo okusebenzayo ukwelapha lokho okubizwa ngokuthi ukudangala kwakudala
Ucwaningo lwamuva lubonisa ukuthi imiphumela ezuzisayo yokwelashwa okulula ingadlulela ekucindezelekeni. Abaphenyi bafunde iqembu elincane labantu abadala abayi-122 abanokudangala, okuvame kakhulu kunokudangala okwenzeka ngezikhathi ezithile zonyaka.
Bathole ukuthi ezigulini ezingu-32 ezenza ukwelapha okulula kuphela kanye nezingu-29 ezinenhlanganisela yokwelapha okulula kanye ne-Prozac, u-44% no-59% babona izimpawu zokuxola ngemva kwamasonto ayisishiyagalombili, okusho ukuthi izimpawu zabo zokucindezeleka seziphelile.
Uma kuqhathaniswa, u-19% kuphela weziguli ezingama-31 ezazine-Prozac kanye nama-30% eziguli ezingama-30 ezingazange zithole noma yikuphi ukwelashwa ezithole ukuxolelwa.
i-luminotherapy
"Ngicabanga ukuthi lokhu kuvula enye indlela yokwelashwa kubantu abanenkinga yokudana ngokweqile futhi sidinga ezinye izindlela zokwelashwa ngoba akuwona wonke umuntu ongcono ngezindlela zokwelashwa ezijwayelekile"kusho uDkt. Raymond W. Lam, uprofesa wezifo zengqondo e-University of British Columbia.
Ababambiqhaza bocwaningo basebenzise ukwelashwa okulula ngenkathi behlezi phambi kokukhanya imizuzu engu-30 nsuku zonke ngokushesha ngemva kokuvuka, okungcono kakhulu phakathi kuka-7 no-8 am eminye imisebenzi. Amalambu akhipha i-10.000 lux, okuyizinga lokukhanya okufanele uvezwe kulo.
Ucwaningo lungolokuqala ukuhlola imiphumela yokwelashwa okulula kubantu abanokudangala. Kodwa-ke, imiphumela ifana ngokwanele nezifundo zangaphambilini, okungenani ukwelashwa okulula njengokwelashwa okuhambisanayo, ukuthi "odokotela kufanele bazethembe futhi bakubheke lokhu njengokukhetha",
** Chofoza lapha ukuthola izibani zokwelapha ezilula kakhulu **
Isiphetho
Ngicabanga ukuthi leyo ndlela elula yokwelashwa inendawo yayo ephelele yokwelashwa. Uyazi, ngivuna indlela ephelele ngakho-ke ngisebenzisa zonke izindlela esinazo.
Isinyathelo sesibili: IZISEKELO ZOKUPHIKISELANA NOKUDAMBULA
Ukuthatha isengezo semvelo ukuze unqobe ukudangala kuyiphilisi elibalulekile. Ngikhumbula ngifuna ukugwema ukusebenzisa izidakamizwa ezinemiphumela emibi enamandla.
Kepha usizo (ngokungeziwe olusebenza kahle kakhulu) lwesitshalo lwalubonakala lungifanele ngokuphelele. Kuluhlobo lwentonga yemvelo.
Izinketho ezi-2 ziyatholakala kuwe: i-St. John's Wort noma i-Griffonia
(ungakuthathi kokubili ngesikhathi esisodwa kodwa ungashintshanisa)
Wort St. John's Wort
Umhlahlandlela ophelele we-St. John's Wort ulapha
Effects
I-St. John's Wort inconywa ikakhulukazi ukudangala okuphakathi kuya kokulingene. Izifundo ezahlukahlukene zesayensi zikufakazele ukusebenza kwazo ngokomtholampilo. I-St. John's Wort iyinhle kakhulu ekucindezelekeni kwesizini
Isikali
Konke kuya ngesimo namandla wamathebulethi. Imvamisa amaphilisi azoba ngama-300 mg.
Umthamo onconyiwe ngu 900 mg ngosuku kumuntu omdala.
Imiphumela ayiveli ngokushesha, imvamisa ukulinda amasonto ambalwa ngaphambi kokuyizwa ngokugcwele imiphumela yeSt.
wort iSt John sika
Izimo
Ikhambi lemvelo alisho ngaphandle kokuphikisana. Ukuthatha iSt John's Wort ngokuvamile kuphephile kepha kubalulekile ukubheka ngokucophelela uhlu lweziphikiso. Ukuze uthole imiphumela emibi ngokuningiliziwe ungabheka umhlahlandlela ophelele we-St. John's Wort.
Nayi eminye imiphumela emibi engaba khona:
- ufuzo lwamathumbu
- ukukhathala
- umlomo owomile
- izinhlungu zekhanda
Thola i-St. John's Wort
** Chofoza lapha ukuthola iSt John's Wort **
I-Griffonia simplicifolia
IGriffonia noma i-5HTP nayo iyisitshalo esisetshenziswa ekulweni nokudangala. Izifundo ezahlukahlukene zikhombisile ukusebenza kwazo. Ngakho-ke ingumbimbi ekulweni nokudangala.
Effects
I-Griffonia iqukethe i-5-hydroxy-tryptophan noma 5htp enomthelela wokwanda kwe-serotonin futhi ngaleyo ndlela ilawule imizwa nokulala futhi inciphise ukwethuka. i 5htp futhi idlala indima ekulawuleni isifiso sokudla.
Isikali
Kuvame ukunconywa ukuthatha 100 kuya ku-300 mg weGriffonia uma kwenzeka udangele.
Izimo nemiphumela engemihle
NjengoSt. John's Wort kuyadingeka ukunaka ukuphikisana nokuphikisana imiphumela emibi ye-Griffonia simplicifolia
Nansi eminye imiphumela engemihle:
- ukuphazamiseka kwamathumbu. Ukuphazamiseka okuvamise ukubonakala njengokucanuzela kwenhliziyo.
- ukozela
- akunconyelwe abesifazane abakhulelwe nezingane.
- Futhi qaphela ukuthatha i-St. John's Wort ne-Griffonia
Ukuthena kungakhombisa nokuthi kuyisengezo esihle kakhulu.
Isinyathelo sesibili: Ukuzindla
Cishe uyazi ukuthi kuNjabulo nakwezeMpilo sizibophezele kakhulu ekukhuthazeni umkhuba wokuzindla. Sishicilele umhlahlandlela ophelele wokukusiza ukuthi uqale.
Funda: Umhlahlandlela Ophelele Wokufunda Ukuzindla
Ekunakekeleni ukucindezeleka, ukuzindla kungadlala indima ebaluleke kakhulu, futhi kunezinzuzo eziningi. Kumahhala, ngaphandle komcamelo wokuzindla owusizo kakhulu ekuqaleni, ukubekeka kalula. Ingxenye enzima iwukuprakthiza njalo nangobuqotho.
Ukuzindla ngempumelelo ekulweni nokucindezeleka: izifundo zesayensi
Ongoti bezengqondo baseNyuvesi yase-Exeter basanda kushicilela ucwaningo mayelana “ukwelashwa kokuqwashisa ngomqondo”(TCPC) okuphinde kubizwe ngokuthi ukucabangela noma ukunaka, ikholelwa ukuthi lokhu kungase kusebenze kakhulu kunezidakamizwa noma ukwelashwa kwengqondo. Ezinyangeni ezine ngemuva kokuqala, izingxenye ezintathu kwezine zeziguli zazizwa zanele ngokwanele ukuthi ziyeke ukuthatha imishanguzo yokulwa nezingcindezi.
Le ndlela yokusebenza ihlanganisa ukuzindla kwaseMpumalanga nokwelashwa kwengqondo okuvela eNtshonalanga. Iziguli zifunde inqubo elula ngaphezulu kwezikhathi eziyisishiyagalombili bese ziyisebenzisa ekhaya imizuzu engama-30 ngosuku.
USolwazi Willem Kuyken, onethimba lakhe elisebenza ngezifo zemizwa e-University of Exeter Centre e-UK wenze ucwaningo, wathi: “Ama-anti-depressants asetshenziswa kakhulu ngabantu abahlushwa ingcindezi futhi lokho kungenxa yokuthi bathanda ukusebenza. Empeleni zisebenza kakhulu ekusizeni ukunciphisa izimpawu zokucindezeleka, kepha lapho abantu beza ukuyeka ukwelashwa, basengozini enkulu yokubuyela emuva. kubantu abaningi, ukuzindla kubonakala kuvimbela ukubuyela emuva. Kungaba enye indlela yesikhathi eside kuma-antidepressants. "
Ukucabangisisa kwaqala ukwenziwa maphakathi neminyaka yama-90s yizazi zokusebenza kwengqondo emanyuvesi ase-Oxford, eCambridge naseToronto ukusiza ukuzinzisa imizwa yeziguli ngesikhathi nangemuva kokusebenzisa imishanguzo. Cishe isigamu seziguli sibuyele ekucindezelekeni - noma ngabe siqhubeka nokuphuza umuthi.
Kuyini ukucabangela noma ukwazi okugcwele?
Indlela ye-MBCT ilula, futhi igxile “ekuzindleni ngokucabangela”. Kulokhu uhlala uvale amehlo futhi ugxile ekuphefumuleni kwakho.
Ukugxila esigqini sokuphefumula kusiza ukukhiqiza umuzwa weqembu. Umqondo ngukuthi uze ubone ukuthi imicabango ifika ihambe ngokwayo, nokuthi ukuzazi kwakho kuhlukile emicabangweni yakho. Lokhu kwazi kukhuthazwa yisikhathi esimnandi semibuzo nezimpendulo esenziwe kulabo abelashwa ngokwengqondo.
"Esinye sezici ezibalulekile zokucindezeleka ukuthi kuphazamisa ukunaka kwakho ”, kusho uProfesa Williams. "Sonke sivame ukuletha imicabango nemizwa ekhombisa isimo sethu sengqondo samanje phambili emicabangweni yethu. Uma udabukile, udangele, noma ukhathazekile, uvame ukukhumbula izinto ezimbi ezenzeke kuwe, hhayi ezinhle. Lokhu kukuyisa ekujikeni okwehlayo okuholela ekudabukeni kuye ekucindezelekeni okujulile. I-MBCT ivimba futhi yephule lo mzuliswano ”.
Ungazijwayeza kanjani?
Ukuzivocavoca kokuzindla kabili ngosuku
Ungaqala ukuphrakthiza lo msebenzi imizuzu eyi-10 noma imizuzu emi-5 ukuze uqale, uma unzima ngempela kuwe.
1-Hlala endaweni yokuzindla, imilenze iwele, ibuyele emuva i-arched encane, umgogodla uqonde.
2- Vele ugxile ekuphefumuleni kwakho. On the ugqozi ke ukuphela. Ungazisiza ngokuphinda ngokwengqondo ukuhogela umoya bese uwukhipha ngokukhipha ngakunye.
Ngokushesha uzoqaphela ukuthi ingqondo yakho nemicabango yakho kunzima kakhulu ukuyihambisa.
Futhi emva kwemizuzwana engu-10 noma engu-20, uzophinde ulahleke ezinkathazweni zakho, izibikezelo zakho. Ungabi novalo : kuyinto evamile futhi imvelo ngokuphelele. Umgomo wokuzivocavoca uwukubona kahle lesi sikhathi, futhi ubambe umoya wakho buthule. Ngaso sonke isikhathi lapho wenza lo mnyakazo, usenhliziyweni yomkhuba wokucabanga.
Isinyathelo sesibili: UMSEBENZI WOMZIMBA
Ngemuva kwesengezo semvelo sokulwa nokucindezeleka, kubalulekile ukwenza umsebenzi womzimba. Kuzodingeka uthole ukuthi yini engcono kakhulu kuwe, khetha umsebenzi (asikho isidingo sokufuna ukugijima i-marathon uma ungeyena umsubathi) bese ubeka usuku oluvamile ekhalendeni lakho.
Kungani ukuvivinya umzimba ukwelapha ukudangala?
Izinzuzo ziningi ngempela. Sizogxila lapha ezinzuzweni ezi-2 ezibaluleke kakhulu.
Thuthukisa ukuzethemba
Uyazi uma udangele ukuzethemba kwakho kuthanda ukwehla. Sizizwa sibi, asilungeli lutho. Akuzona izimo zengqondo ezijabulisayo ukuthi ungaqala ukuhlehla ngokuzivivinya umzimba njalo.
Ngokusebenza ngokomzimba okuvamile, umzimba wakho uzokwenza khulula ama-endorphin. Lawa ma-endorphin azosebenzisana nama-receptors ebuchosheni futhi anciphise umbono wobuhlungu.
I-Endorphins
Ama-endorphin nawo abizwa i-morphine yemvelo. Ngemva kokugijima isikhathi eside noma iseshini yezemidlalo lapho uzidlulele khona ngokuvamile kuvame ukuhambisana nomuzwa wenhlalakahle kanye nenjabulo.
I-Endorphin isidambisi sobuhlungu bemvelo, okusho ukuthi kunciphisa ukuzwa ubuhlungu.
Kufakazelwe ukuthi umkhuba ojwayelekile wezemidlalo noma ngokujwayelekile wokuzivocavoca umzimba wenza ukuthi kwenzeke lokhu:
- Thuthukisa ukuzethemba
- Nciphisa ukukhathazeka nezimpawu zokucindezeleka
- Thuthukisa ukulala
Imuphi umdlalo ozowukhetha?
Uhambo?
Uyagijima?
Kukhona nemiphumela emihle kakhulu yezempilo
- Umfutho wegazi ophansi
- Ukwandisa amandla
- Iqinisa imisipha
- Ilawula isisindo
Imuphi umsebenzi ongawujwayeza?
Kukuwe ukuthola ukuthi yini ekufanele ngokuya ngokuncamelayo nezinga lakho. Nalu uhlu lokukunikeza imibono
- Ukugijima
- Tennis
- Ukubhukuda
- Hamba
- Ukulima
- Amabhayisikili
- Dance
- Ukufaneleka
- Yoga
Ukukhetha umsebenzi ohlanganisa ukuba seqenjini nokuhlangana nabantu kungaba umqondo omuhle. Ukusekelwa kwabanye kubalulekile ekulweni nokucindezeleka.
Ngokombono womuntu siqu ngithola ukuthi ukuhamba nomuntu othandekayo emvelweni kunenzuzo enkulu. Ngiyaqiniseka ngethonya elihle lokuxhumana nemvelo. Kungakhathaliseki ukuthi ihlathi, ulwandle, emaphandleni. Kungukuthi, ngicabanga ukuthi kubalulekile ukwazi ukuxhumana kabusha nemizwa yakho.
Ukufunda: ungayilolonga kanjani i-yoga ebusuku
I-Yoga?
Isinyathelo sesibili: VUSELELA UBUDLELWANE BAYO BOKUPHAKATHI
Ukwelapha nokunqoba ukucindezeleka ukusekelwa umndeni nabangane kubaluleke kakhulu. Kodwa phakathi nenkathi yokucindezeleka, ngokuvamile siyothambekela ekwenzeni okuphambene: sizivale, sigweme ukuphuma. Ukusabela ngokuvamile kugcizelelwa ukukhathala okukhulu umuntu akuzwayo futhi okuzothethelela ukuhlala ekhaya.
Sizojwayele ukuthola izaba ezinhle ngaso sonke isikhathi, kepha ekugcineni ngeke wenze lokho kugcizelela ukucindezeleka kwakho.
Ngakho-ke ukugwema ukuzihlukanisa nabantu obathandayo nokuqhubeka nokuhlangana nabantu kubalulekile.
Hamba igxathu negxathu
Ukwenza umzamo wokuphuma futhi uzikhuthaze kungaba nzima, yingakho ngikweluleka hamba ngokuthula, isinyathelo ngesinyathelo.
Qala ngokuyophuza ikhofi, noma ukuphuma emaminithini ambalwa nomuntu omaziyo. Ungakwazi futhi ukwabelana ngokudla.
Inhloso lapha ukuphuma njalo, ukuze ugcwalise amandla akho. Ukuzikhipha ngokweqile ngeke kulethe lutho oluhle.
Hlangana nabantu
njalo phakathi umgomo wokulwa nokucindezeleka ngendlela engokwemvelo, ukunweba isiyingi sakho senhlalo, noma ukuhlangana nabantu abambalwa kuyisenzo esihle kakhulu. Kepha ungacela bani umzamo. Ukubanjwa ekugayeni nsuku zonke, kungabonakala kunzima ukuthola isikhathi ngisho namathuba okuhlangana nabantu.
Ukuzinikela kuyindlela enhle yokuhlangana nabantu abasha, kube wusizo futhi kwandise ukuzethemba kwakho.
Uzothola kule sayithi http://www.francebenevolat.org/ konke ukuze uthole ithuba lokukwazi ukuvolontiya.
Inketho yesibili ukwenza umsebenzi. Noma yini inqobo nje uma unentshisekelo iyasebenza. Kungaba umsebenzi womzimba, njengoba kuboniswe ngenhla noma yini enye:
Nazi ezinye izibonelo zokubona zinikeza umbono
- Ukuze ufunde ulimi olusha,
- Thatha izifundo enyuvesi edumile
- Zijwayeze ukuthunga
- Funda ukwenza ingadi
- Joyina iklabhu yokuhamba ngezinyawo
- Joyina iklabhu lokuzindla
Uhlu lude futhi konke kuncike kokuthandayo. Ungaqala ukubuza nehholo lakho ledolobha kanye nasendaweni ye-MJC yesifunda sakho. Lesi yisiqalo esihle sokucwaninga. (Thayipha i-MJC negama ledolobha lakho ku-google)
Ngazo zonke lezi zenzo kunjalo kubaluleke kakhulu ukuzinika isikhathi sakho.
Uma ulandela uhlelo kuzofanela unqume ukuthatha i-anti-depressant yemvelo, uzivocavoca umzimba noma uqhubeke nokuzivocavoca umzimba, ugweme ukuzivalela ngaphakathi nokuthuthukisa ubudlelwano bakho nomphakathi.
Manje udinga ukuthatha isikhathi sakho futhi uphinde uvuselele imicabango yakho ukuze ikwenze kube ngokoqobo futhi kube kuhle.
Isiphetho
Ngingathanda ukuqeda le ndatshana ukuzama ukukubeka ngendlela efanele. Ukuba khona lapho ngiyazi ukuthi kunzima kanjani.
Uma ujwayelene nobuBuddha kufanele wazi ukuthi umbono d'impermanence.
Lo mbono oyisisekelo eBuddhism uchaza ukuthi akukho lutho oluhlala njalo, naphakade. Konke okuzayo, bese kuhamba. Kuyafana nezinkathazo zethu, izimo zethu zengqondo ezihlukene kanye nokucindezeleka.
Angaba lapha namuhla, kodwa kusasa okuncane, futhi ezinyangeni ezimbalwa uzobe engekho. Gcina lokhu engqondweni.
Ngiyethemba ukuthi le ndatshana izokunikeza imibono yokwenyuka intaba. Uma uneseluleko noma imibono, sicela ungangabazi ukuxhumana nami.