Ukuxhalaba kwezeMpilo (Hypochondria)

Umxholo

• Nguwuphi umahluko phakathi kwenkxalabo ngempilo yakho kunye noxinzelelo lwempilo?
• Yintoni ebangela ukuba abantu bahlakulele ixhala lezempilo?
• Lufunyanwa njani ixhala lezempilo?
• Luphathwa njani uxinzelelo lwezempilo?
• Unyango ngengqondo
• Amayeza
• Iyintoni imbono yoxinzelelo lwempilo?

Yintoni uxinzelelo lwempilo?

Ukuxhalaba kwezempilo kukukhathazeka kakhulu kwaye kungenangqondo malunga nokuba nemeko yonyango. Ikwabizwa ngokuba lixhala lokugula, kwaye ngaphambili kwakubizwa ngokuba yi-hypochondria. Le meko iphawulwa kukucinga komntu kweempawu zomzimba zokugula.

Okanye kwezinye iimeko, kukuchazwa gwenxa komntu ngemvakalelo encinci okanye eqhelekileyo njengeempawu zesifo esibi ngaphandle kokuqinisekiswa ziingcali zonyango ukuba abanasifo.

Nguwuphi umahluko phakathi kwenkxalabo ngempilo yakho kunye noxinzelelo lwempilo?

Ukuba umzimba wakho ukuthumelela imiqondiso yokuba uyagula, kuyinto eqhelekileyo ukuba nexhala. Uxinzelelo lwempilo luphawulwa kukukholelwa rhoqo ukuba unempawu okanye iimpawu zesifo esibi. Unokuphelelwa lixhala kangangokuba uxinzelelo luye lukhubaze.

Ukuba unenkxalabo ngempilo yakho, into efanelekileyo yokwenza kukuba ubone ugqirha wakho. Ngoxinzelelo lwempilo, uya kuziva uxinzelelo olugqithisileyo malunga neempawu zakho zokwenyani okanye ezicingelwayo nasemva kokuba iziphumo zovavanyo lonyango zibuya zimbi kwaye oogqirha bakuqinisekisa ukuba usempilweni.

Le meko igqitha ekubeni nenkxalabo yesiqhelo kwimpilo kabani. Inokubaphazamisa umgangatho wobomi bomntu, kubandakanya amandla abo oku:

• sebenza kwindawo efanelekileyo okanye yezemfundo
• ukusebenza yonke imihla
• ukudala nokugcina ubudlelwane obunentsingiselo

Yintoni ebangela ukuba abantu bahlakulele ixhala lezempilo?

Iingcali aziqinisekanga ngezona zinto zibangela uxinzelelo kwezempilo, kodwa bacinga ukuba ezi zinto zilandelayo zinokubandakanyeka:

• Unokungaluqondi kakuhle uvakalelo lomzimba, izifo, okanye zombini ezi zinto. Unokucinga ukuba isifo esibi sibangela ukuziva komzimba wakho. Oku kukhokelela ekubeni ujonge ubungqina obuqinisekisa ukuba unesifo esibi.
• Unelungu losapho okanye amalungu akhathazeke kakhulu ngempilo okanye impilo yakho.
• Unamava adlulileyo okujongana nokugula okunene okwenyani ebuntwaneni. Ke xa umdala, iimvakalelo ozifumanayo ziyakoyikisa.

Ukuxhalaba kwezempilo kuhlala kwenzeka ebudaleni okanye ebudaleni, kwaye kunokuba mandundu ngokuguga. Kubantu abadala, uxinzelelo lwempilo lunokugxila kuloyiko lokuphuhlisa iingxaki kwimemori. Eminye imingcipheko yokuxhalaba kwezempilo ibandakanya:

• isiganeko okanye imeko yoxinzelelo
• ukubanakho kwesigulo esibi esiza kuthi singabi sibi
• ukuxhatshazwa njengomntwana
• ukuba nesifo esibuhlungu ebuntwaneni okanye umzali onesifo esibi
• ukuba nobuntu obukhathazayo
• ujonge impilo yakho kwi-intanethi

Lufunyanwa njani ixhala lezempilo?

Uxinzelelo lwempilo alusabandakanywa kwiAmerican Psychological Association Diagnostic kunye neNcwadi yeNkcazo yeNgxaki yokuPhazamiseka kwengqondo. Kwakubizwa ngokuba yi-hypochondriasis (eyaziwa ngokuba yi-hypochondria).

Ngoku, abantu abaye bafumanisa ukuba bane-hypochondria kunokuba babekwe njengaba:

• ingxaki yokugula, ukuba umntu akanazimpawu zomzimba okanye uneempawu ezibuthathaka kuphela
• ukuphazamiseka kwempawu, ngakumbi xa umntu eneempawu ezibonwa njengexinzelelo kuye okanye ukuba uneempawu ezininzi

Ukufika kwisifo sokuxhalaba kwezempilo, ugqirha wakho uya kwenza uvavanyo lomzimba ukulawula naziphi na iimeko zempilo onomdla kuzo. Ukuba uphilile, ugqirha wakho unokukuthumela kwingcali yezempilo yengqondo. Baya kuqhubeka ngoku:

• ukwenza uvavanyo lwengqondo, olubandakanya imibuzo malunga neempawu zakho, iimeko zoxinzelelo, imbali yosapho, amaxhala kunye nemicimbi echaphazela ubomi bakho
• kukucela ukuba ugqibezele ukuzivavanya kwengqondo okanye iphepha lemibuzo
• buza malunga nokusebenzisa kwakho iziyobisi, utywala, okanye ezinye izinto

Ngokwe-American Psychiatric Association, isifo sokukhathazeka sisifo siphawulwa ngu:

• ukuzixakekisa ngokuba kunye okanye nokuhla nesifo esibi
• ukungabinazo iimpawu zomzimba, okanye iimpawu ezibuthathaka kakhulu
• Ukuzixakekisa kakhulu ngemeko yonyango esele ikho okanye imbali yosapho malunga nemeko yonyango
• ukwenza isimilo esingenangqiqo sokuziphatha, esinokubandakanya:
  • ukuvavanya umzimba wakho kwizifo ngokuphindaphindiweyo
  • ukujonga ukuba ucinga ukuba zizifo kwi-intanethi
  • ukunqanda ukuqeshwa kukagqirha ukuthintela ukuxilongwa kwesifo esibi
  • ukuzixakekisa ngokugula ubuncinci iinyanga ezintandathu (Esi sifo ukhathazekileyo ngaso sinokutshintsha ngela xesha.)

Luphathwa njani uxinzelelo lwezempilo?

Unyango lwexhala lezempilo lujolise ekuphuculeni iimpawu zakho kunye nokukwazi ukusebenza kubomi bemihla ngemihla. Ngokwesiqhelo, unyango lubandakanya unyango lwengqondo, ngamanye amaxesha amayeza ayongezwa.

Unyango ngengqondo

Olona nyango luxhaphakileyo kuxinzelelo lwempilo lonyango lwengqondo, ngakumbi unyango lokuziphatha kwengqondo (CBT).I-CBT inokusebenza ngokunyanga uxinzelelo kwezempilo kuba ikufundisa izakhono ezinokukunceda ekulawuleni ingxaki yakho. Ungathatha inxaxheba kwi-CBT ngokukodwa okanye kwiqela. Ezinye zezibonelelo ze-CBT zibandakanya:

• Ukuchonga iinkxalabo zakho zempilo kunye neenkolelo
• ukufunda ezinye iindlela zokujonga uvakalelo lomzimba wakho ngokutshintsha iingcinga ezingancediyo
• ukuphakamisa ukuqonda kwakho ukuba iingxaki zakho zikuchaphazela njani kunye nokuziphatha kwakho
• Ukuphendula kwiimvakalelo zomzimba wakho kunye neempawu ngokwahlukileyo
• ukufunda ukumelana ngcono noxinzelelo kunye noxinzelelo
• ukufunda ukuyeka ukuthintela iimeko kunye nemisebenzi ngenxa yeemvakalelo zomzimba
• ukunqanda ukuvavanya umzimba wakho kwiimpawu zokugula kwaye ujonge ukuphinda uqiniseke ukuba usempilweni
• ukukhulisa ukusebenza kwakho ekhaya, emsebenzini, okanye esikolweni, kuseto lwasentlalweni, nakubudlelwane nabanye
• ukujonga ukuba ingaba awuphethwe yenye ingxaki yempilo yengqondo, njengoxinzelelo okanye isifo sengqondo

Ezinye iindlela zonyango lwengqondo ngamanye amaxesha zisetyenziselwa ukunyanga uxinzelelo lwempilo. Oku kunokubandakanya ukuphathwa koxinzelelo kunye nokuziphatha okungafunekiyo. Ukuba iimpawu zakho zinzima, ugqirha unokucebisa amayeza ukongeza kwezinye iindlela zonyango.

Amayeza

Ukuba uxinzelelo lwakho lwempilo luyaphucuka ngonyango lwengqondo kuphela, oko kukuthi, konke oku kuya kusetyenziswa ukunyanga imeko yakho. Abanye abantu abaphenduli kunyango lwengqondo, nangona kunjalo. Ukuba oku kuyasebenza kuwe, ugqirha wakho unokucebisa amayeza.

I-anti-depressants, ezinje nge-serotonin reuptake inhibitors (SSRIs), zihlala zisetyenziselwa le meko. Ukuba unesimo sengqondo okanye uxinzelelo lwexhala ukongeza kuxinzelelo lwakho, amayeza asetyenziselwa ukunyanga ezo meko anokunceda.

Amanye amayeza oxinzelelo lwempilo eza nomngcipheko omkhulu kunye neziphumo ebezingalindelekanga. Kubalulekile ukuphonononga ukhetho lwakho lonyango kunye noogqirha bakho kakuhle.

Iyintoni imbono yoxinzelelo lwempilo?

Uxinzelelo lwempilo yimeko yexesha elide yezonyango enokwahluka ngokobunzima ekuhambeni kwexesha. Kubantu abaninzi, kubonakala ngathi kuya kusiba mandundu ngokuhamba kweminyaka okanye ngamaxesha oxinzelelo. Nangona kunjalo, ukuba ufuna uncedo kwaye unamathele kwisicwangciso sakho sonyango, kunokwenzeka ukunciphisa iimpawu zakho zoxinzelelo lwempilo ukuze uphucule ukusebenza kwakho kwemihla ngemihla kunye nokunciphisa amaxhala akho.