Mukati
Kukwanisa kuisa pfungwa, kuisa zvinyoro, kwete hunhu hwakasimba hwevanhu vane ADHD. Uye ivo havasi ivo vane mhosva yeizvi: chinhu chose chiri mubiochemistry yeuropi. Asi izvi zvinoreva here kuti havagoni kuzvibatsira kuti vanyatsoteerera uye kuisa pfungwa dzavo pamabasa ebasa? Kwete! Nyanzvi yezvepfungwa Natalia Van Rieksourt anotaura nezve maitiro ekudzidza kushanda zviri nani uye zvakanyanya.
Uropi hwemunhu ane ADHD hunogara husina kukurudzirwa nekuda kwekuderedzwa kwemazinga eurotransmitters (kunyanya dopamine uye norepinephrine) iyo inokonzera kutanga basa uye kuisa pfungwa. “Mukushayikwa kwekukurudzira kwokunze kana kuti kufarira, zviratidzo zveADHD zvinogona kuwedzera zvikuru. Ndosaka zviri nyore kuti munhu akadaro atarise mabasa anonakidza, "anotsanangura kudaro ADHD nyanzvi, nyanzvi yezvepfungwa Natalia Van Ryksurt.
Nehurombo, kazhinji isu tinofanirwa kuita izvo zvisiri zveshuwa kwatiri. Heano nzira gumi dzekuvandudza mashandiro mumamiriro ezvinhu aya.
1. Iva nechikafu
Kushaikwa kwezvokudya zvinovaka muviri kana kuti kudya kusina kunaka kunokanganisa kukwanisa kwedu kuisa pfungwa dzedu pachinhu chimwe. Vazhinji vane ADHD vanorwara vakajairira kuvimba necaffeine, shuga, uye makabhohaidhiretsi kuitira kukurumidza kuwedzera simba. Zvinosuruvarisa, haigari kwenguva refu uye inowanzoteverwa nekuputsika.
Kufanana neimwe nhengo ipi neipi, uropi hunoda kudya kwakakwana kuti hushande zvakanaka. Usarega kudya uye kudya zvokudya zvakapfuma muprotein uye uropi-hutano hweshuga kakawanda (zvakadai semichero uye zvigadzirwa zvemukaka). "Vazhinji vevatengi vangu veADHD vanosarudza peanut butter uye michero yakaomeswa nemisanganiswa yenzungu," anodaro Van Rieksourt.
2. Zorora
Uropi hwomunhu ane ADHD hunoshandisa simba pamwero wakawedzerwa, zvikurukuru pakuita mabasa enguva dzose kana kuti anotunha. Naizvozvo, zvakakosha kuti utore nguva dzekuzorora kuti "recharge". Wona yako yaunofarira nhevedzano, verenga bhuku, kana kuita chimwe chinhu chinokunakidza asi chisingade kunyanyisa kushanda nesimba: gadzirisa mapuzzle ari nyore, tayi, zvichingodaro.
3. Shandura zvese kuita mutambo
Vanhu vazhinji vane ADHD vanofarira kugadzirisa matambudziko akaomarara, saka kana ukaona zvichikuomera kuisa pfungwa pachinhu chinotyisa, edza kuita kuti chinyanye kuoma uye chinonakidza. "Vazhinji vevatengi vangu, vachiita mabasa enguva dzose sekuchenesa, kuseta nguva uye kuronga rudzi rwemakwikwi ivo pachavo: yakawanda sei yavanogona kuita munguva shoma," anodaro Natalia Van Ryksurt.
4. Wedzera zvakasiyana-siyana
Vavengi vakaipisisa vemunhu ane ADHD kufinhwa uye kunyangarika. "Dzimwe nguva zvinongoda shanduko shoma shoma kuti uwanezve kufarira," Van Rieksourt anonongedza. Kana zvichibvira, rongazve nzvimbo yako yekushandira, edza kuita zvinhu nenzira yakasiyana kana mune imwe nzvimbo.
5. Seta timer
Kana iwe uchinzwa uine simba uye usingakwanisi kuzvimanikidza kutora basa kana mabasa anokosha, ronga nguva shoma (10-15 maminitsi), isa timer, uye edza kushanda pasina kukanganisa panguva iyoyo. Kazhinji zvakakwana kungobatanidzwa mukufambiswa kwebasa, uye zvichava nyore kuenderera mberi.
6. Ita zvaunoda
Kunetseka kwezuva nezuva kunogona kunyanya kunetesa kune vane ADHD. Nokudaro, zvakakosha kuwana nguva yezviitwa zvinokuunzira mufaro: zvekuzvivaraidza, mitambo, zvisikwa.
7. Zvibvumira kusaita chinhu.
Basa, vana, mabasa epamba… Tose tinombopera simba dzimwe nguva. Dzimwe nguva zvakanaka kuzvibvumira kusaita chinhu panguva idzi. Ingorota nezvechimwe chinhu wakanyarara kana kuona zviri kuitika kunze kwehwindo. Runyararo nerunyararo zvakakura pakudzorera simba.
8. Fambisa!
Chero kuita kwemuviri kunonyanya kubatsira kune vanhu vane ADHD: kufamba, mitambo (mukuvharirwa, iwe unogona kuita maekisesaizi kumba, sezvo paine zvakakwana zvidzidzo zvevhidhiyo izvozvi) kana kukanda zvinhu zvakasiyana kubva ruoko kuenda ruoko. Zvose izvi zvinowedzera kukwanisa kuisa pfungwa.
9. Kurukura neshamwari
Kune vazhinji vane ADHD vanorwara, kutaurirana kubasa kana kungovapo kwevamwe vanhu kunogona kubatsira kuwedzera chibereko. Saka kana uchinzwa wakaora mwoyo uye usingakurudziri, koka shamwari kana kuti taura nayo parunhare. “Vamwe vevatengi vangu vane ADHD vanoshuma kuti kuri nyore kwavari kushanda, somuenzaniso, mukofi kana kuti mune imwe nzvimbo ine vanhu vakawanda,” anodaro Natalia Van Ryksurt.
10. Usazvirega uchifinhwa
“Mumwe wevandinoshanda navo ane ADHD pachake. Sekutaura kwake, anovenga kufinhwa uye anoita nepaanogona napo kuti asabhowekane. Kana iwe uchifanira kuita chimwe chinhu chisingafadzi uye chisingafadzi, tsvaga nzira yekuita kuti inakidze. Batidza mimwe mimhanzi, kutamba, pfeka mune chimwe chinhu chakasununguka, teerera kuaudiobook kana podcast,” anodaro Van Rieksourt.
Chimwe chezvinhu zvinoodza mwoyo zvikuru zveADHD kusakwanisa kutarisa pane chero chinhu kuburikidza nesimba rakawanda rekuda. Kuti ukunde zvipimo izvi, zvakakosha kuti unzwisise izvo zvinogona kumutsa kufarira kwako nekukupa simba, uye shandisa nzira dzakaratidzwa dzinokushandira iwe.
Nezve Nyanzvi: Natalia Van Rieksourt inyanzvi yepfungwa, murairidzi, uye nyanzvi yeADHD.