Ukulungiswa kweengxaki

Umxholo

• Ukuqaphela iimpawu zokuhlengahlengiswa kwesifo
• Iindidi zengxaki yohlengahlengiso
• Ukulungiswa kwengxaki yokudakumba noxinzelelo
• Ukulungelelaniswa kwengxaki noxinzelelo
• Ukulungiswa kwengxaki yoxinzelelo kunye noxinzelelo oluxubileyo kunye nokudakumba koxinzelelo
• Ukulungiswa kwengxaki kunye nokuphazamiseka kokuziphatha
• Ukulungelelaniswa kwengxaki kunye nokuphazamiseka okuxubeneyo kwiimvakalelo kunye nokuziphatha
• Ulungelelwaniso lokuphazamiseka aluchazwanga
• Yintoni ebangela iingxaki zokuhlengahlengiswa?
• Ngubani osemngciphekweni wokuphuhliswa kwengxaki yohlengahlengiso?
• Ufumanisa njani uhlengahlengiso kwisifo?
• Uphathwa njani uhlengahlengiso lokuphazamiseka?
• Unyango
• Amayeza
• Ithini imbono yexesha elide?
• Uthintela njani uhlengahlengiso kuxinzelelo

Ukuqonda iingxaki zokuhlengahlengiswa

Ukuphazamiseka kulungelelwaniso liqela leemeko ezinokuthi zenzeke xa kunzima ukujamelana nesigulo sobomi. Oku kunokubandakanya ukusweleka kothandekayo, imiba yobudlelwane, okanye ukugxothwa emsebenzini. Ngelixa wonke umntu edibana noxinzelelo, abanye abantu banengxaki yokusingatha uxinzelelo oluthile.

Ukungakwazi ukulungelelanisa nesiganeko soxinzelelo kunokubangela enye okanye ngaphezulu kweempawu zengqondo ezinzima kwaye ngamanye amaxesha kunye neempawu zomzimba. Kukho iintlobo ezintandathu zokulungiswa kokuphazamiseka, uhlobo ngalunye olunempawu kunye neempawu ezahlukileyo.

Ukuphazamiseka kulungiso kunokuchaphazela abantu abadala kunye nabantwana.

Ezi ngxaki ziphathwa ngonyango, amayeza, okanye ngokudityaniswa kwazo zombini. Ngoncedo, unokuchacha ngokukhawuleza kwimeko yohlengahlengiso. Esi sifo asihlali ngaphezulu kweenyanga ezintandathu, ngaphandle kokuba uxinzelelo luyaqhubeka.

Ukuqaphela iimpawu zokuhlengahlengiswa kwesifo

Iimpawu zengqondo nezomzimba ezinxulunyaniswa nohlengahlengiso zihlala zenzeka ngexesha okanye kwangoko emva kokufumana isiganeko soxinzelelo. Ngelixa ukungahambi kakuhle kungapheli iinyanga ezintandathu, iimpawu zakho zinokuqhubeka ukuba uxinzelelo alususwanga. Abanye abantu banophawu nje olunye. Abanye banokuba neempawu ezininzi.

Iimpawu zengqondo zokuphazamiseka kunokubandakanya:

• izenzo ezinemvukelo okanye ezingxamisekileyo
• ixhala
• iimvakalelo zosizi, ukungabi nathemba, okanye ukubanjiswa
• ndilila
• Isimo sokurhoxa
• ukungabikho kwengqwalaselo
• Ukuphelelwa kukuzithemba
• Iingcinga zokuzibulala

Kukho uhlobo olunye lokuhlengahlengiswa kwesifo olunxulunyaniswa neempawu zomzimba kunye nezengqondo. Ezi mpawu zibandakanya:

• ukuphuthelwa
• izihlunu okanye ukungcangcazela
• ukudinwa
• iintlungu zomzimba okanye ukukhathazeka
• ukuqunjelwa

Iindidi zengxaki yohlengahlengiso

Ezi zilandelayo zintandathu iintlobo zokuhlengahlengiswa kwempawu kunye neempawu zazo:

Ukulungiswa kwengxaki yokudakumba noxinzelelo

Abantu abafunyaniswe benolu hlobo lohlengahlengiso bathambekele ekubeni neemvakalelo zosizi kunye nokuphelelwa lithemba. Kukwanxulunyaniswa nokulila. Unokufumanisa ukuba awusakonwabeli ukwenza imisebenzi obukade uyenza ngaphambili.

Ukulungelelaniswa kwengxaki noxinzelelo

Iimpawu ezinxulunyaniswa nohlengahlengiso lokuphazamiseka kunye noxinzelelo zibandakanya ukuziva uxinekile, unxunguphele kwaye ukhathazekile Abantu abanale ngxaki banokuba neengxaki ngokugxila kunye nememori.

Kubantwana, oku kuxilongwa kuhlala kunxulunyaniswa noxinzelelo lokwahlukana nabazali kunye nabantu obathandayo.

Ukulungiswa kwengxaki yoxinzelelo kunye noxinzelelo oluxubileyo kunye nokudakumba koxinzelelo

Abantu abanolu hlobo lohlengahlengiso lokufumana amava ngokudakumba noxinzelelo.

Ukulungiswa kwengxaki kunye nokuphazamiseka kokuziphatha

Iimpawu zolu hlobo lwesifo sokuhlengahlengisa ikakhulu zibandakanya imiba yokuziphatha njengokuqhuba ngokungakhathali okanye ukuqala umlo.

Ulutsha olunale ngxaki lunokuba okanye lonakalise ipropathi. Banokuqala nokuphulukana nesikolo.

Ukulungelelaniswa kwengxaki kunye nokuphazamiseka okuxubeneyo kwiimvakalelo kunye nokuziphatha

Iimpawu ezinxulunyaniswe nolu hlobo lwesifo sokuhlengahlengiswa kubandakanya uxinzelelo, uxinzelelo kunye neengxaki zokuziphatha.

Ulungelelwaniso lokuphazamiseka aluchazwanga

Abo bafunyaniswe benengxaki yokuhlengahlengiswa engachazwanga baneempawu ezingahambelani nezinye iintlobo zengxaki yokulungisa. Oku kuhlala kubandakanya iimpawu zomzimba okanye iingxaki nabahlobo, usapho, umsebenzi, okanye isikolo.

Yintoni ebangela iingxaki zokuhlengahlengiswa?

Iziganeko ezahlukeneyo zoxinzelelo zinokubangela uhlengahlengiso kwimpazamo. Ezinye zezizathu eziqhelekileyo kubantu abadala zibandakanya:

• ukubhubha kwelungu losapho okanye umhlobo
• imiba yobudlelwane okanye uqhawulo-mtshato
• utshintsho olukhulu kubomi
• ukugula okanye ingxaki yempilo (kuwe okanye umntu osondelelene naye)
• ukufudukela kwindlu entsha okanye indawo
• iintlekele ngequbuliso
• iingxaki zemali okanye uloyiko

Izizathu eziqhelekileyo kubantwana nakwishumi elivisayo zibandakanya:

• imilo yosapho okanye iingxaki
• iingxaki esikolweni
• unxunguphalo ngesini

Ngubani osemngciphekweni wokuphuhliswa kwengxaki yohlengahlengiso?

Nabani na onokuphucula ingxaki yokulungelelanisa. Ayikho enye indlela yokuxelela ukuba ngubani kwiqela labantu abahlangabezana noxinzelelo olufanayo oluya kuphuhlisa. Izakhono zakho zentlalo kunye neendlela zokujongana nabanye abaxinzelelo zinokuchonga ukuba ingaba awuhlakuli na ingxaki yohlengahlengiso.

Ufumanisa njani uhlengahlengiso kwisifo?

Ukuze ufumaneke ukuba unengxaki yokuhlengahlengisa, umntu kufuneka ahlangabezane nezi ndlela zilandelayo:

• ukufumana iimpawu zengqondo okanye zokuziphatha kwisithuba seenyanga ezintathu zoxinzelelo oluchongiweyo okanye uxinzelelo olwenzeka ebomini bakho
• ukuba noxinzelelo olungaphezulu kunokuba beqhelekile ekuphenduleni uxinzelelo oluthile, okanye uxinzelelo olubangela imiba kubudlelwane, esikolweni okanye emsebenzini, okanye ukufumana zombini ezi ndlela
• ukuphuculwa kweempawu kwiinyanga ezintandathu emva koxinzelelo okanye uxinzelelo
• iimpawu ezingesosiphumo solunye uxilongo

Uphathwa njani uhlengahlengiso lokuphazamiseka?

Ukuba ufumana uhlengahlengiso kwisifo esixilongweyo, uya kuthi uzuze kunyango. Unokufuna kuphela unyango lwexeshana elifutshane okanye unokufuna ukunyangwa ixesha elide. Ingxaki yokulungelelanisa inyangwa ngonyango, amayeza, okanye ngokudityaniswa kokubini.

Unyango

Unyango lolona nyango luphambili kulungiso lohlengahlengiso. Ugqirha wakho okanye umboneleli wezempilo unokucebisa ukuba ubone ugqirha wezempilo yengqondo. Ungathunyelwa kugqirha wezengqondo okanye kumcebisi ngempilo yengqondo. Nangona kunjalo, ukuba ugqirha wakho ucinga ukuba imeko yakho ifuna amayeza, banokukuthumela kugqirha wezifo zengqondo okanye kugqirha ongumongikazi.

Ukuya kunyango kunokukunceda ukuba ubuyele kwinqanaba eliqhelekileyo lokusebenza. Abanyangi bakunika inkxaso yabo yeemvakalelo kwaye banokukunceda uqonde unobangela wokungalungelelani kwengxaki yakho. Oku kunokukunceda ukuba ukhulise izakhono zokujongana neemeko zoxinzelelo ezizayo.

Kukho iintlobo ezininzi zonyango ezisetyenziselwa ukunyanga iingxaki zokuhlengahlengisa. Ezi zonyango zibandakanya:

• Unyango ngengqondo (ekwabizwa ngokuba kukucebisa okanye ukuthetha ngonyango)
• ungenelelo ngoncedo (ukhathalelo lwengqondo olungxamisekileyo)
• Unyango losapho kunye neqela
• amaqela enkxaso ngokuthe ngqo kwisizathu sokungalungi kokuphazamiseka
• unyango lokuziphatha, okanye i-CBT (egxile ekusombululeni iingxaki ngokutshintsha ukucinga nokuzala)
• unyango lwengqondo lomntu, okanye i-IPT (unyango lwexeshana lonyango lwengqondo)

Amayeza

Abanye abantu abaneengxaki zokuhlengahlengisa bayazuza nangokuthatha amayeza. Amayeza asetyenziselwa ukunciphisa ezinye zeempawu zohlengahlengiso, ezinje ngokungalali, uxinzelelo kunye noxinzelelo. La mayeza aquka:

• i-benzodiazepines, efana ne-lorazepam (Ativan) kunye ne-alprazolam (Xanax)
• i-nonbenzodiazepine anxiolytics, efana ne-gabapentin (Neurontin)
• Ii-SSRIs okanye ii-SNRI, ezinje nge-sertraline (Zoloft) okanye i-venlafaxine (i-Effexor XR)

Ithini imbono yexesha elide?

Imbonakalo yokubuyela kwimeko yesiqhelo kulunge ukuba inyangwa ngokukhawuleza nangokuchanekileyo. Kuya kufuneka uchache ngokukhawuleza. Esi sifo asihlali ngaphezulu kweenyanga ezintandathu kuninzi lwabantu.

Uthintela njani uhlengahlengiso kuxinzelelo

Akukho ndlela iqinisekileyo yokuthintela ukungalungiseki. Nangona kunjalo, ukufunda ukumelana nokuzomelela kunokukunceda ujongane noxinzelelo. Ukomelela kuthetha ukuba nakho ukoyisa uxinzelelo. Unokonyusa ukomelela kwakho ngoku:

• ukuphuhlisa uthungelwano olomeleleyo lwabantu lokukuxhasa
• ujonge okuhle okanye uburharha kwiimeko ezinzima
• ukuphila ngokusempilweni
• ukuseka ukuzithemba okuhle

Kunokuba luncedo ukulungiselela imeko yoxinzelelo ukuba uyazi ukuba kuya kufuneka ujongane nayo kwangoko. Ukucinga ngokuqinisekileyo kunokunceda. Ungatsalela umnxeba ugqirha okanye ugqirha wakho ukuba axoxe ngendlela onokwazi ngayo ukulawula iimeko ezinoxinzelelo.