I-Phobia-elula / ekhethekileyo

I-phobia luloyiko oluqhubekayo oluqhubekayo okanye unxunguphalo lwento ethile, isilwanyana, umsebenzi, okanye useto olungelulo kwingozi yokwenene.

I-phobias ekhethekileyo luhlobo lokuphazamiseka koxinzelelo apho umntu anokuziva enexhala kakhulu okanye ahlaselwe kukuphakuzela xa evezwe kwinto yokoyika. I-phobias ekhethekileyo sisifo esiqhelekileyo sengqondo.

I-phobias eziqhelekileyo zibandakanya uloyiko:

• Ukuba kwiindawo apho kunzima ukubaleka, ezinjengezihlwele, iibhlorho, okanye ukuba ngaphandle wedwa
• Igazi, inaliti, kunye nezinye iinkqubo zonyango
• Izilwanyana ezithile (umzekelo, izinja okanye iinyoka)
• Izithuba ezivaliweyo
• Ukubhabha
• Iindawo eziphakamileyo
• Izinambuzane okanye izigcawu
• Umbane

Ukuvezwa kwinto eyoyikwayo okanye nokucinga malunga nokuvezwa kuyo kubangela impendulo yoxinzelelo.

• Olu loyiko okanye uxinzelelo lomelele ngakumbi kunesoyikiso sokwenyani.
• Unokubila ngokugqithileyo, unengxaki yokulawula izihlunu okanye iintshukumo, okanye ukubetha kwentliziyo ngokukhawuleza.

Uyaziphepha iisetingi apho unokudibana nento eyoyikwayo okanye isilwanyana. Umzekelo, unokukuphepha ukuqhuba ngokusebenzisa iitonela, ukuba iitonela zi-phobia yakho. Olu hlobo lokuphepha lunokuphazamisa umsebenzi wakho kunye nobomi bentlalo.

Umboneleli wezempilo uya kubuza malunga nembali yakho yokoyika, kwaye uya kufumana inkcazo yokuziphatha kuwe, kusapho lwakho, okanye kubahlobo.

Injongo yonyango kukukunceda uphile ubomi bakho bemihla ngemihla ngaphandle kokuphazanyiswa luloyiko lwakho. Impumelelo yonyango ihlala ixhomekeke ekubeni i-phobia yakho inzima kangakanani.

Unyango lokuthetha luhlala luzanywa kuqala. Oku kunokubandakanya nayiphi na kwezi zilandelayo:

• Ukunyanga ngokuziphatha kwengqondo (CBT) kukunceda utshintshe iingcinga ezibangela uloyiko.
• Unyango olusekwe kukuvezwa. Oku kubandakanya ukucinga ngamalungu e-phobia asebenza ukusuka koyika kancinci ukuya koyikeka kakhulu. Unokufumana kancinci kancinci uloyiko lobomi bakho bokwenyani ukukunceda woyise.
• Iiklinikhi zePhobia kunye nonyango lweqela, olunceda abantu ukuba bajongane ne-phobias eziqhelekileyo ezinje ngokoyika ukubhabha.

Amayeza athile, ahlala esetyenziselwa ukunyanga uxinzelelo, kunokuba luncedo kakhulu kwesi sifo. Basebenza ngokuthintela iimpawu zakho okanye ukubenza babe nzima kakhulu. Kufuneka uthathe la mayeza yonke imihla. SUKUYEKE ukuthatha ngaphandle kokuthetha nomboneleli wakho.

Amayeza abizwa ngokuba yi-sedatives (okanye i-hypnotics) anokumiselwa.

• La mayeza kufuneka athathwe kuphela phantsi kolawulo lukagqirha.
• Ugqirha wakho uya kukumisela inani elilinganiselweyo lala machiza. Akufanele zisetyenziswe yonke imihla.
• Zingasetyenziswa xa iimpawu ziba nzima kakhulu okanye xa sele uza kuvezwa kwinto ehlala izisa iimpawu zakho.

Ukuba umiselwe ukuba uthomalalise, ungaseli utywala ngelixa ukweli yeza. Amanye amanyathelo anokunciphisa inani lohlaselo lubandakanya:

• Ukwenza umthambo rhoqo
• Ukulala ngokwaneleyo
• Ukunciphisa okanye ukunqanda ukusetyenziswa kwe-caffeine, amanye amayeza abandayo kunye nezinye izinto ezikhuthazayo

I-Phobias ihlala iqhubeka, kodwa iyakwazi ukuphendula kunyango.

Ezinye zeephobias zinokuchaphazela ukusebenza komsebenzi okanye ukusebenza ekuhlaleni. Amanye amayeza alwa noxinzelelo asetyenziselwa ukunyanga i-phobias kunokubangela ukuxhomekeka emzimbeni.

Biza ukuqeshwa kunye nomboneleli wakho ukuba i-phobia iphazamisa imisebenzi yobomi.

Ixhala lokuphazamiseka-iphobia

• Uloyiko kunye ne-phobias

Umbutho weAmerican Psychiatric Association iwebhusayithi. Ukuxhalaba. Ku: Umbutho wezengqondo zaseMelika, u-ed. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika; Ngo-2013: 189-234.

ICalkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, uSimon NM. Ukuxhalaba. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 32.

U-Lyness JM. Ukuphazamiseka kwengqondo kunyango. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Ukuxhalaba. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Ukuhlaziywa ngoJulayi 2018. Ifikeleleke ngoJuni 17, 2020.