Iingcebiso kubafundi beKholeji abane-ADHD
intshayelelo
I-ADHD sisifo esiqhelekileyo se-neurobehavioral esichaphazela bobabini abantwana kunye nabantu abadala. Ngokutsho kwamaZiko oLawulo noThintelo lweZifo, kuqikelelwa ukuba i-11 ekhulwini labantwana abaneminyaka emi-4-17 ubudala bane-ADHD. Nangona esi sifo sixhaphake ngokufunyaniswa ebuntwaneni, sinokuqhubeka nokuba ngumntu omdala. Zininzi iimpawu ezahlukeneyo ze-ADHD, kodwa ezona zixhaphakileyo zibandakanya iingxaki zokugxila, ukusebenza ngokugqithisileyo, kunye nokungabinamdla.
Abafundi beKholeji abane-ADHD banokuba nobunzima bokugqiba izabelo, ukuhlala ucwangcisiwe, kunye nokuqhubeka nomsebenzi waseklasini. Basenokusokola kulawulo lwexesha kunye nezakhono zentlalo. Kukho unyango oluninzi olukhoyo lwe-ADHD, kubandakanywa amayeza, iingcebiso, kunye unyango lokuziphatha. Abafundi beeKholeji abane-ADHD banokuzuza kwiindawo zokuhlala ezifana nexesha elongezelelweyo lezabelo kunye novavanyo, okanye umthwalo oncitshisiweyo wekhosi. Ngonyango olufanelekileyo kunye nenkxaso, abafundi beekholeji abane-ADHD banokuphumelela kwizifundo zabo.
Nazi iingcebiso ezi-7 ezilungileyo zaBafundi beKholeji abane-ADHD:
1. Musa Ukoyika Ukuzithethelela
Xa kuziwa ekulawuleni i-ADHD yakho, musa ukoyika ukuzithethelela. Kubalulekile ukuba ube ngummeli wakho obalaseleyo kwaye uzifundise kuyo yonke imiba yemeko yakho. Ukufunda amanqaku aqeqeshiweyo, iiforam zeencwadi okanye ukuskrola kwi adhd isincoko ingqokelela inokuba luncedo.
Qiniseka ukuba ugcina umkhondo weempawu zakho kunye nendlela unyango olwahlukileyo olukuchaphazela ngayo. Ngale ndlela, unokunxibelelana ngokufanelekileyo nogqirha wakho kwaye wenze ukhetho olunolwazi malunga nokhathalelo lwakho. Kunokuba nzima ukulawula i-ADHD ngokwakho, kodwa kubalulekile ukukhumbula ukuba awuwedwa. Zininzi izixhobo ezifumanekayo zokukunceda. Qhagamshelana nabanye abayiqondayo into ojongene nayo kwaye banokukunika inkxaso.
2. Lungelelana
I-ADHD lucelomngeni lokwenene xa kufikwa kumbutho. Imiba ephambili kukungxama nokungalungelelani. Oku kunokubangela ukuba umntu one-ADHD abe nobunzima bokugqiba imisebenzi, ukugcina umkhondo wempahla, kunye nokufika ngexesha.
Kukho, nangona kunjalo, ezinye iindlela ezinokunceda umntu one-ADHD alungelelaniswe. Enye kukusebenzisa umcwangcisi ukugcina umkhondo wemisebenzi kunye nemihla emiselweyo. Enye kukwahlulahlula imisebenzi ibe ngamanyathelo amancinci, alawulekayo. Kwakhona kunokuba luncedo ukumisela iinkqubo zesiqhelo kwaye unamathele kuzo kangangoko kunokwenzeka. Oku kunokunceda ukunciphisa imvakalelo ephazamisayo enokuza ne-ADHD. Okokugqibela, kubalulekile ukuba uzixolele kwaye uzinqumle. Le yimeko engeyiyo impazamo yakho kwaye kulungile ukufuna uncedo olongezelelweyo oluncinci xa kuziwa kumbutho.
Kukho izizathu ezimbalwa eziphambili zokuba kutheni kubaluleke kakhulu kubafundi beekholeji abane-ADHD ukuba balungelelanise. Okokuqala, umbutho unokunceda ukunciphisa iziphazamiso kwaye uncede ukugxila kumsebenzi okhoyo. Okwesibini, ukucwangciswa kunokunceda ukunciphisa uxinzelelo kunye namanqanaba okuxhalaba, zombini ezi zinokubangela iimpawu ze-ADHD. Okokugqibela, ukucwangciswa kunokunceda abafundi beekholeji abane-ADHD balawule ixesha labo ngokufanelekileyo, nto leyo enokukhokelela kumabanga angcono kunye nokuphucula ukusebenza kwentlalo.
Oku kunokubonakala ngathi yinto ecacileyo, kodwa kubalulekile kubafundi beekholeji abane-ADHD ukuba babe nenkqubo endaweni yokugcina umkhondo wemihla ebekiweyo, iiklasi kunye nezabelo. Oku kunokuquka ukusebenzisa isicwangcisi semihla ngemihla, ukuseta izikhumbuzo kwifowuni yakho, okanye ukugcina uludwe lwemisebenzi kwincwadi yamanqaku.
3. Musa ukulibazisa
Kukho izizathu ezimbalwa zokuba ukuhlehlisa kuyingozi ngakumbi kubafundi beekholeji abane-ADHD. Okokuqala, xa uzibekela amangomso izinto, kunokwenzeka ukuba ulibale ngezabelo kunye nemihla ebekiweyo. Oku kunokukhokelela kumabanga aphantsi kwaye kusenokude kukugxothe esikolweni. Okwesibini, ukuzibekela amangomso izinto kunokukhokelela ekubeni ube nexhala noxinezeleko, nto leyo enokwenza kube nzima ukunikela ingqalelo nokunikela ingqalelo. Okokugqibela, ukuzibekela amangomso izinto kunokukwenza kube nzima ukwenza izinto ngexesha elifanelekileyo kuzo zonke iinkalo zobomi. Kusenokuhenda ukubekela bucala izabelo okanye ukufundela iimviwo xa uziva uxinezelekile, kodwa oku kuya kwenza izinto zibe mbi ngakumbi. Zama ukwahlula umsebenzi wakho ube yimisebenzi elawulekayo kwaye usete iinjongo ezincinci zokukunceda uhlale endleleni.
4. Thatha ikhefu
Kubalulekile ukunika ingqondo yakho ikhefu ngamaxesha athile, ngakumbi xa uziva uxinezelekile okanye uxinezelekile. Ukuthatha imizuzu embalwa ukuhamba ngaphandle, ukuzolula, okanye ukumamela umculo kunokukunceda ugxile kwaye vuselela amandla. Ukuthatha ikhefu kunceda ukuphucula ukugxila kunye nokugxila kunye nokunciphisa uxinzelelo kunye nokuxhalaba. Ekugqibeleni, ikhefu linokunceda ekuphuculeni amanqanaba amandla kunye nenkuthazo.
5. Lala ngokwaneleyo
Abafundi abaninzi abalali ngokwaneleyo. Uphononongo lwakutsha nje lufumanise ukuba phantse umfundi omnye kwabane bekholeji unika ingxelo yokuba ulala ngaphantsi kweeyure ezintandathu ngokomndilili wobusuku. Oko akwanelanga. I-National Sleep Foundation incoma ukuba abantu abadala abaselula (i-18-25 iminyaka ubudala) bafumane iiyure ze-7-9 zokulala ubusuku bonke. Zininzi izizathu zokuba kutheni abafundi bengalali ngokwaneleyo. Komnye, abafundi abaninzi banomsebenzi wasekhaya omninzi kwaye abakwazi kulala de ugqitywe. Kwakhona, abafundi abaninzi banemisebenzi kwaye kufuneka basebenze kade. Abanye abafundi bepati kwaye abalali de kube sebusuku.
Enoba siyintoni na isizathu, ukungalali ngokwaneleyo kunokuba nemiphumo. Xa ungalali ngokwaneleyo, awukwazi ukunikela ingqalelo kwaye akuqhubi kakuhle esikolweni. Usenokugula rhoqo.
Yintoni ke onokuyenza ukuze uqiniseke ukuba ulala ngokwaneleyo? Okokuqala, zama ukulala ngexesha elifanayo busuku ngabunye. Ngaloo ndlela, umzimba wakho uqhelana neshedyuli eqhelekileyo yokulala. Okwesibini, cima zonke izixhobo zombane ubuncinane kwimizuzu engama-30 phambi kokulala. Oko kubandakanya iTV yakho, ikhompyuter yakho kunye nefowuni yakho. Ukukhanya okuvela kwizikrini kunokukugcina uphaphile. Okwesithathu, yenza i-a ukuphumla ixesha lokulala. Umzekelo, unokufunda incwadi okanye uhlambe ngaphambi kokulala.
Okwesine, yenza umthambo emini. Ukuzilolonga kunokukunceda ulale ngcono ebusuku. Ekugqibeleni, ukuba akukwazi ukulala, vuka wenze enye into okwethutyana. Sukulala ebhedini uvukile. Ukuba ulandela la macebiso, kufuneka ukwazi ukulala ngokwaneleyo. Kwaye xa ulala ngokwaneleyo, uya kwenza ngcono esikolweni kwaye uya kuziva ungcono, nawe.
6. Yitya Ngokusempilweni
Ukutya ukutya okunempilo inceda umzimba wakho kunye nengqondo zisebenze ngokusemandleni abo. Qinisekisa ukuba uquka iziqhamo ezininzi, imifuno, kunye nokutya okuziinkozo kukutya kwakho. Ukutya okunempilo kunokunceda ukuphucula ukugxila kunye nokugxila. Kwakhona ukutya okunempilo kunokunceda ukunciphisa iimpawu ze-ADHD, ezifana nokuxakeka kunye nokunyanzeliswa. Okokugqibela, ukutya okusempilweni inokunceda ukonyusa amanqanaba amandla, anokuba luncedo kubafundi abanengxaki yokuhlala bephaphile eklasini okanye ukufundela iimviwo.
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7. Ukuzivocavoca
Ukuzivocavoca kubalulekile kubafundi beekholeji abane-ADHD ngenxa yezizathu ezininzi. Okokuqala, umthambo unako nceda ukuphucula ukugxila kunye nokugxila. Okwesibini, umthambo unokunceda ekuphuculeni amanqanaba amandla. Okwesithathu, umthambo unokunceda ukuphucula isimo sengqondo nokunciphisa uxinzelelo. Ekugqibeleni, umthambo unokunceda ukuphucula umgangatho wokulala.
Ukuzilolonga kukhulula ii-endorphins, ezineziphumo zokonyusa umoya kunye nokunciphisa uxinzelelo. Ukuthatha uhambo olukhawulezayo, ukubaleka, okanye ukwenza nje iijacks zokutsiba kunokukunceda uzive ungcono kwaye uphucule ukugxila kwakho. Ukuzivocavoca yindlela enkulu yokulwa iimpawu ye-ADHD. Inokunceda ukuphucula ukugxila, ukugxila, kunye namanqanaba amandla. Kwakhona kunokunciphisa uxinzelelo kunye nokuphucula isimo sengqondo.
isiphelo
Ngelixa kungekho sisombululo silingana nesinye sabafundi beekholeji abane-ADHD, iingcebiso ezingentla zinokukunceda ukuba uhambe endleleni eya empumelelweni. Ukuba ufumanisa ukuba unzima, musa ukoyika ukucela uncedo koonjingalwazi bakho, oontanga bakho, okanye kwingcali yezempilo yengqondo. Ngenkxaso efanelekileyo, unokuphumelela ekholejini nangaphaya.