Ungaphila njani nge-Enochlophobia, okanye uloyiko lwezihlwele

Umxholo

• Ibuchaphazela njani ubomi bemihla ngemihla
• Iimpawu
• Oonobangela
• Ungayilawula njani
• Unyango
• Uza kuthetha nini nogqirha
• Umgca wezantsi

I-Enochlophobia ibhekisa kuloyiko lwezihlwele. Inxulumene ngokusondeleyo ne-agoraphobia (uloyiko lweendawo okanye iimeko) kunye ne-ochlophobia (uloyiko lwezihlwele ezifana nezihlwele).

Kodwa i-enochlophobia inento yokwenza neengozi ezibonakalayo ezibangelwa ziindibano ezinkulu zabantu onokudibana nabo kubomi bakho bemihla ngemihla. Ikwabandakanya uloyiko lokuxinga, ukulahleka, okanye ukwenzakaliswa sisihlwele.

Olu loyiko luwela phantsi kwesambrela se-phobias, ezichazwa njengoloyiko olungenangqondo olunokubangela uxinzelelo olukhulu. Ngapha koko, iZiko leSizwe lezeMpilo yeNgqondo liqikelela ukuba malunga neepesenti ezili-12.5 zamaMelika aya kuba nama-phobias ngexesha elithile ebomini babo.

Ukuba uyoyika izihlwele, unokufumana iimeko ezithile zinzima, ngakumbi ukuba uhlala okanye usebenza kwindawo enabantu abaninzi. Nangona kungekho sigulo sonyango sisemthethweni se-enochlophobia, ezinye iindlela zonyango zinokukunceda woyise uloyiko lwakho. Olunye unyango lunokunceda kwiimpawu ezinxulumene noko.

Ibuchaphazela njani ubomi bemihla ngemihla

I-Phobias efana ne-enochlophobia ingakhokelela kuloyiko olukhulu malunga neziganeko ekungenakwenzeka ukuba zenzeke. Nangona unokuqonda ukuba uloyiko olunje ngezihlwele alunangqiqo, alunciphisi ixhala lokwenyani elinokubakho ngenxa yokoyika kwakho.

Ukuba une-enochlophobia, unokufumana uxinzelelo olukhulu xa uhlangana nesihlwele sabantu. Uloyiko lwakho alunakukhawulelwa kwiminyhadala exineneyo, njengeminyhadala, imidlalo yezemidlalo, okanye iipaki zemixholo.

Unokufumana uloyiko lwezihlwele onokuthi uhlangane nazo mihla le, kubandakanya:

• ebhasini, kwindlela ehamba ngaphantsi komhlaba, okanye nayiphi na indlela yokuhamba kawonkewonke
• kumabala emidlalo bhanyabhanya
• kwiivenkile ezithengisa ukutya okanye ezivenkileni
• kwiipaki zangaphandle
• kumanxweme okanye kumachibi okudada oluntu

Ayisiyo kuphela ukudibana ngqo nezihlwele ezinokubangela i-enochlophobia. Ngamanye amaxesha, ukucinga nje ngokuba phakathi kwesihlwele kunokubangela uxinzelelo kunye noxinzelelo.

I-Phobias efana ne-enochlophobia inokuchaphazela nezinye iindawo zobomi bakho, ezinje ngomsebenzi nesikolo.

Iimpawu

Iimpawu ze-enochlophobia ziyafana nezo zoxinzelelo. Ziquka:

• ukwanda kwentliziyo
• ukubila
• isiyezi
• ukuqhawukelwa ngumphefumlo
• isisu esibuhlungu
• urhudo
• ndilila

Ixesha elingaphezulu, uloyiko lwakho lwezihlwele lunokushiya uzive ngathi awukwazi ukuthatha inxaxheba kwimisebenzi ethile. Oku kunokubangela ezinye iimpawu zengqondo, kubandakanya ukudakumba, ukuzithemba okuphantsi, kunye nokunciphisa ukuzithemba.

Oonobangela

Ngelixa oyena nobangela we-enochlophobia engaziwa, kucingelwa ukuba i-phobias inokunxulunyaniswa nokuphazamiseka koxinzelelo.

Banokufunda okanye babe nelifa.Ukuba omnye wabazali bakho unembali yokoyika izihlwele, emva koko ubunokufumana kwi-phobias zabo njengomntwana kwaye ekugqibeleni uphuhlise uloyiko olufanayo ngokwakho.

Nangona i-phobia ethile inokusebenza kusapho lwakho, unokuhlakulela uhlobo olwahlukileyo lwe-phobia kubazali bakho nakwizihlobo. Umzekelo, umntu omnye unokuba ne-agoraphobia okanye i-phobia yentlalo, ngelixa usenokuba ne-enochlophobia.

Amava amabi adlulileyo angakhokelela kukoyika izihlwele.

Umzekelo, ukuba ukhe wenzakala esihlweleni okanye ulahlekile kwiqela elikhulu labantu, unokuqonda ukuba isiganeko esinye siya kwenzeka kwakhona. Ingqondo yakho iya kuthi ikuxelele ukuba kufuneka uphephe izihlwele ukuze ungafumani nayiphi na ingozi.

Yintoni eyahlula i-enochlophobia kukungathandi isihlwele ngokubanzi kukuba uloyiko lunokuthatha ubomi bakho bemihla ngemihla. Njengomphumo woloyiko lwakho, unokuziqhelanisa nokuphepha, oko kuthetha ukuba utshintsha ishedyuli yakho kunye nemikhwa yokuqinisekisa ukuba awudibani nazo naziphi na izihlwele.

Ukuthintela kunokukunceda uzive ukhululekile kuba igcina iimpawu zakho ze-phobia zikhona. Kodwa inokukubeka engxakini kwixesha elide. Ingakhokelela ekubeni weqe amava abalulekileyo okanye imisebenzi eyonwabisayo, kwaye inokubangela iingxaki nosapho okanye abahlobo.

Ungayilawula njani

Kuba i-enochlophobia inokubangela uloyiko olukhulu, kunokuba ngumceli mngeni wokuhlala nayo. Usenokuba nobunzima ngokukodwa ukuba usoloko uchanabeke izihlwele.

Ukuthintela kunokunceda, kodwa ukuthembela kulo mkhuba ngalo lonke ixesha kunokwenza ukuba i-phobia yakho ibe mandundu. Endaweni yoko, unokujika kwezinye iindlela ezinokukunceda ukuba uphile ngcono okanye unciphise uloyiko lwezihlwele.

Ingqondo yenye yeendlela onokuzama ngayo ukunciphisa i-enochlophobia yakho. Gxila ekubeni kulo mzuzu, ukuze ingqondo yakho ingabhaduli iye kuthiwani-ukuba kuthekani. Ukwenza oku kunokukunceda uhlale usemhlabeni kwaye uthintele uloyiko olungenangqondo ekukhuleni.

Ukuba udibana nesihlwele esikhulu okanye ucwangcisa ukuba ube mnye, zama ukuzibona ukhuselekile kwaye uzithembile kwindawo ekungqongileyo. Xa kunokwenzeka, unokucela umhlobo okanye umntu omthandayo ukuba akukhaphe xa usiya kumsitho oxineneyo.

Ukunciphisa uxinzelelo kunokukunceda ulawule iimpawu ze-enochlophobia. Izicwangciso zemihla ngemihla zibandakanya:

• ukwenza umthambo rhoqo
• ukutya okusempilweni
• ukulala ngokwaneleyo
• i-hydration eyaneleyo
• icaffeine encinci
• iindlela zokuphumla, ezinje ngemithambo yokuphefumla
• ixesha elichithwe kwimisebenzi oyithandayo
• imisebenzi yentlalontle ebandakanya amaqela amancinci

Unyango

Unyango lolona hlobo lonyango lokuqala lwe-enochlophobia. Ingabandakanya indibaniselwano yonyango lokuthetha kunye neendlela zokungafuneki, ezinje ngezi zilandelayo:

• Unyango lokuziphatha okuqinisekileyo (CBT). I-CBT luhlobo lonyango oluthethayo olukunceda ukuba usebenze kuloyiko lwakho kwaye ufunde indlela yokutshintsha imikhwa yokucinga engenangqondo kunye nengqiqo.
• Unyango lokubonisa. Kule fom yokungafuneki, ngokuthe ngcembe utyhileka kwisihlwele. Umgqirha wakho unokuhamba kunye nawe.
• Itekhnoloji yenyani eyiyo. Olu hlobo luvelayo lonyango olunokubhengeza lunokukunceda ungazenzi iziqwenga ngaphandle kokubakho ngokwasemzimbeni.
• Unyango olubonakalayo. Ngonyango olubonakalayo, uboniswa iifoto kunye nemifanekiso yezihlwele ukukunceda ukubumba kwakhona ukucinga kwakho ngaphambi kokuvezwa kobomi bokwenyani.
• Unyango lweqela. Lo mkhuba unokukuqhagamshela nabanye abajongana ne-phobias.

Ngamanye amaxesha, umboneleli wezempilo unokuyalela amayeza ukunceda ukunciphisa iimpawu zoxinzelelo onokuhlangabezana nazo ne-enochlophobia. Iingcali zonyango azinakukuyalela oku. Unyango olunokubakho lubandakanya i-antidepressants, beta-blockers, kunye ne-sedatives.

Uza kuthetha nini nogqirha

Ukuba wena okanye umntu omthandayo unoloyiko lwezihlwele, kunokwenzeka ukuba sele uyazi ngokupheleleyo ukuba loluphi uhlobo lwephobia. Ayizizo zonke i-phobias ezifuna unyango, kodwa ukuba i-enochlophobia yakho inzima ngokwaneleyo ukuba ingaphazamisa ubomi bakho bemihla ngemihla, kunokuba luncedo ukuthetha nogqirha.

Ugqirha wakho wokunyamekela yindawo efanelekileyo yokuqala. Kuxhomekeka kubunzulu beempawu zakho, ugqirha wakho unokukuthumela kugqirha wezifo zengqondo okanye ugqirha wezengqondo ukuze uphinde uvavanywe.

Akukho vavanyo lonyango lunokuchonga i-enochlophobia. Endaweni yoko, ugqirha wezempilo yengqondo unokugcwalisa iphepha lemibuzo ekuvumela ukuba ulinganise ubude kunye nobunzima beempawu zakho. Loo mntu unokukunceda uchonge ukuba yintoni ebangela uloyiko lwakho ukuze ukwazi ukusebenza ngazo.

Ukubona ugqirha wezempilo yengqondo kufuna isibindi- kwaye kwangoko ufuna uncedo, ngcono isiphumo soloyiko lwakho lwezihlwele. Ngokuqinisekileyo ngekhe uloyise uloyiko lwakho ngokukhawuleza. Kodwa ngokuqhubeka nokunyanga ngaphezulu kweeveki okanye iinyanga, unokufunda ukutshintsha indlela ocinga ngayo ngoku.

Umgca wezantsi

Ukungathandi ngokubanzi izihlwele akusoloko kungunobangela wokukhathazeka. Kodwa ukuba uyoyika kakhulu, unokuba no-enochlophobia.

Ukuba olu loyiko luphazamisa indlela yakho yemihla ngemihla kunye nomgangatho wobomi, lixesha lokuba uthethe nogqirha wakho ucele iingcebiso.

Unyango-kwaye ngamanye amaxesha amayeza- anokukunceda usebenze kuloyiko lwakho ukuze ngenye imini ukwazi ukudibana nesihlwele ngokulula.