Ukuphazamiseka koxinzelelo kwezentlalo

Ukuphazamiseka koxinzelelo kwezentlalo luloyiko oluqhubekayo nolungekho ngqiqweni lweemeko ezinokuthi zibandakanye ukujongwa okanye ukugwetywa ngabanye, njengakumatheko nakwezinye iziganeko zentlalo.

Abantu abanengxaki yokuxhalaba ekuhlaleni bayesaba kwaye baphephe iimeko apho banokugwetywa khona ngabanye. Inokuqala kulutsha kwaye inokuba inento yokwenza nabazali abakhusele kakhulu okanye amathuba anciphise ekuhlaleni. Amadoda nabasetyhini bachaphazeleka ngokulinganayo nesi sifo.

Abantu abane-phobia yentlalo basemngciphekweni omkhulu wotywala okanye ezinye iziyobisi. Kungenxa yokuba banokuza bathembele kwezi zinto ukuze baphumle kwiimeko zentlalo.

Abantu abanoxinzelelo lwentlalo baba nexhala kakhulu kwaye bayazithemba kwiimeko zentlalo zemihla ngemihla. Banoloyiko olukhulu, oluqhubekayo, nolungapheliyo lokujongwa nokugwetywa ngabanye, kunye nokwenza izinto ezinokubaphoxa. Banokuxhalaba kangangeentsuku okanye iiveki ngaphambi kwemeko eyoyikisayo. Olu loyiko lunokuba nzima kangangokuba luphazamise umsebenzi, isikolo, kunye nezinye izinto eziqhelekileyo, kwaye kunokwenza kube nzima ukwenza nokugcina abahlobo.

Olunye uloyiko oluqhelekileyo lwabantu abanale ngxaki kubandakanya:

• Ukuzimasa amatheko nezinye izihlandlo zoluntu
• Ukutya, ukusela, nokubhala esidlangalaleni
• Ukudibana nabantu abatsha
• Ukuthetha esidlangalaleni
• Sebenzisa izindlu zangasese zikawonke-wonke

Iimpawu ezibonakalayo ezihlala zikhona zibandakanya:

• Ukuhlazeka
• Kunzima ukuthetha
• Isicaphucaphu
• Ukubila okungathethekiyo
• Ukungcangcazela

Ukuphazamiseka koxinzelelo kwezentlalo kwahlukile kwiintloni. Abantu abaneentloni bayakwazi ukuthatha inxaxheba kwimisebenzi yasekuhlaleni. Ukuphazamiseka koxinzelelo kwezentlalo kuchaphazela ukubanakho ukusebenza emsebenzini nakubudlelwane.

Umboneleli wezempilo uya kujonga imbali yakho yoxinzelelo lwentlalo kwaye uya kufumana inkcazo yokuziphatha kuwe, kusapho lwakho, nakubahlobo.

Injongo yonyango kukukunceda usebenze ngokufanelekileyo. Impumelelo yonyango ihlala ixhomekeke kubukrakra boyika kwakho.

Unyango ngokuziphatha luhlala luzanywa kuqala kwaye lunokuba nezibonelelo ezihlala ixesha elide:

• Ukunyanga ngokuziphatha kwengqondo kukunceda uqonde kwaye utshintshe iingcinga ezibangela imeko yakho, kunye nokufunda ukwazisa nokutshintsha iingcinga ezibangela uloyiko.
• Ukusetyenziswa ngokungafunekiyo kwenkqubo okanye unyango olusebenzayo lunokusetyenziswa. Uyacelwa ukuba uphumle, uze ucinge ngeemeko ezibangela uxinzelelo, usebenza ukusuka koyike kancinci ukuya koyikeka kakhulu. Ukubonakaliswa ngokuthe ngcembe kwimeko yokwenyani ikwasetyenzisiwe ngempumelelo ukunceda abantu boyise uloyiko lwabo.
• Uqeqesho lwezakhono zentlalo lunokubandakanya unxibelelwano lwasentlalweni kwimeko yonyango lweqela ukwenza izakhono zentlalo. Ukudlala indima kunye nokwenza imodeli bubuchule obusetyenzisiweyo ukukunceda ukuba ukhululeke ngokunxulumene nabanye kwimeko yentlalo.

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.

Utshintsho kwindlela yokuphila lunokunceda ukunciphisa ukuba uhlaselo lwenzeka kangaphi.

• Yenza umthambo rhoqo, ulale ngokwaneleyo, kunye nokutya okucwangcisiweyo rhoqo.
• Ukunciphisa okanye ukunqanda ukusetyenziswa kwe-caffeine, amanye amayeza abandayo kunye nezinye izinto ezikhuthazayo.

Unako ukunciphisa uxinzelelo lokuba noxinzelelo ekuhlaleni ngokujoyina iqela lenkxaso. Ukwabelana nabanye abanamava afanayo kunye neengxaki kunokukunceda ungaziva ulilolo.

Amaqela enkxaso ahlala engekho endaweni elungileyo yonyango lwentetho okanye ukuthatha amayeza, kodwa kunokuba longezo oluluncedo.

Izixhobo zolwazi oluthe kratya zibandakanya:

• Ixhala kunye noMbutho woXinzelelo eMelika-adaa.org
• IZiko leSizwe lezeMpilo yeNgqondo- www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness/index.shtml

Isiphumo sihlala silungile kunyango. Amayeza okulwa noxinzelelo nawo anokusebenza.

Utywala okanye olunye uhlobo lweziyobisi lunokwenzeka ngengxaki yokuxhalaba ekuhlaleni. Isizungu kunye nokuzahlula ngokwasentlalweni kunokwenzeka.

Fowunela umboneleli wakho ukuba uloyiko luchaphazela umsebenzi wakho kunye nobudlelwane nabanye.

Phobia - kwezentlalo; Ixhala lokuphazamiseka-kwezentlalo; Ukoyika intlalo; I-SAD-ingxaki yoxinzelelo lwentlalo

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.

UWalter HJ, uBukstein OG, u-Abright AR, et al. Isikhokelo sokusebenza kwezonyango kuvavanyo kunye nonyango lwabantwana nakwishumi elivisayo abanengxaki yokuphazamiseka. J Am Acad Umntwana ofikisayo kwi-Psychiatry. Ngo-2020; 59 (10): 1107-1124. IINKCUKACHA: 32439401 pubmed.ncbi.nlm.nih.gov/32439401/.