Ukugula okuxhalabileyo: Ukuxhalaba kwezeMpilo kunye ne-Do-I-Have-This Disorder

Umxholo

• Ukubonisa uGqirha uGoogle
• Uxinzelelo lwezeMpilo 101
• Umjikelo wokunyanzelwa koxinzelelo lwempilo
• Inzululwazi emva komjikelo
• I-Adrenaline kunye nempendulo yokulwa-okanye-yokubaleka
• Awuyicingeli
• Uyasiva esisigaqa?
• Ukuyeka umjikelo wokuqinisekiswa
• Ngaba kuya kuba ngcono?
• Khumbula: Awuwedwa

Ingaba unesifo esinganyangekiyo? Ngokuqinisekileyo akunjalo, kodwa oko akuthethi ukuba ukuxhalaba kwezempilo akusilo isilwanyana esinqabileyo.

Kusehlotyeni lika-2014. Zininzi izinto ezonwabisayo kwikhalenda, eyokuqala yayiphuma edolophini ukuya kubona enye yeemvumi endizithandayo.

Ngelixa nditsala umnatha kuloliwe, ndabona iividiyo ezimbalwa ezahlukeneyo zoMceli mngeni weBucket. Ndifuna ukwazi, ndiye kuGoogle ukuze ndifunde ngayo. Kutheni le nto abantu abaninzi kangaka - abadumileyo okanye ngenye indlela-bewisa amanzi abandayo omkhenkce phezu kweentloko zabo?

Impendulo kaGoogle? Yayingumceli mngeni ojolise ekwenzeni abantu bazi nge-ALS, ekwabizwa ngokuba sisifo sikaLou Gehrig. Umceli mngeni we-Ice Bucket wawukho kuyo yonke indawo ngo-2014. Nokuba iminyaka emi-5 kuqhubeke, i-ALS sisifo esingazi nto kangako ngaso.

Ndithe ndisafunda, umsipha emlenzeni wam wajijeka kwaye awuyeki.

Nokuba kungasiphi na isizathu, nangona kubonakala kungenangqondo, mna Ndiyazi Ndine-ALS.

Kwakungathi kutshintshile engqondweni yam, enye yajika uhambo lwololiwe rhoqo yaba yinto yokubamba umzimba wam ngexhala lesifo endingazange ndeva ngaso - esinye esandazisa ngeWebMD kunye neziphumo ebezingalindelekanga ezimbi zikaGoogling impilo.

Ngaphandle kokuthetha, bendingenayo i-ALS. Nangona kunjalo, iinyanga ezi-5 endakha ndafumana ixhala lezempilo zezona zinzima ebomini bam.

Ukubonisa uGqirha uGoogle

Iiwebhusayithi zam ezazindwendwelwa kakhulu ehlotyeni yayiziindawo zeWebMD kunye neReddit ezijolise kuso nasiphi na isifo endicinga ukuba ndinaso ngelo xesha.

Andikhange ndibengumntu ongaziwayo kwi-tabloids, esixelela ukuba siza kubona amaza e-Ebola e-United Kingdom, okanye ekwabelaneni ngamabali abuhlungu oogqirha abatyeshela iimpawu ezibonakala ngathi ziyingozi eziye zaphelela ekubeni ngumhlaza.

Wonke umntu wayebonakala esifa kwezi zinto, ngokunjalo. Abantu abadumileyo kunye nabantu endingabaziyo bonke bebetha iphepha langaphambili kuyo yonke imithombo yeendaba kwi-stratosphere.

I-WebMD yayiyeyona imbi kakhulu. Kulula ukubuza uGoogle: "Ngawaphi la maqhuma abomvu angaqhelekanga esikhumbeni sam?" Kulula ngakumbi ukuba uchwetheze "ukujija isisu" (njengecala, musa ukwenza oku hleze uphulukane nobuthongo bonke ubusuku ugxile kwi-aortic aneurysm onayo iipesenti ezingama-99.9).

Nje ukuba uqalise ukukhangela, uya kunikwa uluhlu lwezifo olunokuba luphawu olunye. Kwaye ndithembe, ngoxinzelelo lwempilo, uya kudlula kuzo zonke.

Kwithiyori, uGoogle sisixhobo esikhulu, ngakumbi kwabo bakumazwe aneenkqubo zokukhathalela ezempilo ezibiza kakhulu. Ndiyathetha, ukuba awuzithetheleli, uza kwazi njani ukuba kufuneka ubonane nogqirha okanye hayi?

Kodwa kwabo banexhala lezempilo, oku akuncedi konke. Ngapha koko, inokwenza izinto zibe mbi kakhulu.

Uxinzelelo lwezeMpilo 101

Wazi njani ukuba unempilo exhalabileyo? Nangona yahlukile kuye wonke umntu, ezinye zeempawu eziqhelekileyo zibandakanya:

• ukukhathazeka ngempilo yakho kakhulu kuchaphazela ubomi bakho bemihla ngemihla
• ukujonga umzimba wakho ukuba unamaqhuma kunye namaqhuma
• ukuthathela ingqalelo iimvakalelo ezingaqhelekanga ezinje ngokutswina kunye nokuba ndindisholo
• uhlala ufuna isiqinisekiso kwabo bakungqongileyo
• ukwala ukukholelwa kwiingcali zonyango
• Ukufuna ngokungaphaya iimvavanyo ezinje ngovavanyo lwegazi kunye nokuskena

Ngaba yihypochondria? Ewe, uhlobo.

Ngokwenqaku lika-2009, i-hypochondriasis kunye noxinzelelo lwempilo ziyafana ngobuchwephesha. Yaziwa nje ngokuba sisifo sokukhathazekakunjalo, kunokuba umntu amelane nonyango lwengqondo.

Ngamanye amagama, thina hypochondriacs beziqhele ukubonwa njengezingenangqondo nangaphaya koncedo, olungenzi lukhulu ekuziphatheni.

Akumangalisi, kwi "On Narcissism," uFreud wenza ikhonkco phakathi kwehypochondria kunye narcissism. Oko kuthetha konke, ngokwenene - i-hypochondria ihlala ithathwa njengeyona ingeyiyo. Ke ngoko, ayimangalisi into yokuba abo kuthi banokuba befumana ezi mpawu ze-somatic banokuzibona ngokulula sisokoliswa luhlobo olunqabileyo lomhlaza, kunokuba konke kusengqondweni.

Xa unexhala lezempilo, unyanzelekile ukuba uhambe ngesandla kunye noloyiko lwakho olunzulu - emva kwayo yonke loo nto, bonke bahlala ngaphakathi komzimba ongakwaziyo ukusuka kuwo. Ubeka esweni ngokungaphaya, ujonge imiqondiso: Iimpawu ezibonakala xa uvuka, uhlamba, ulala, usitya, kwaye uhamba.

Xa zonke izihlunu zidibanisa i-ALS okanye into ogqirha ogqirha bakho abaphosileyo, uqala ukuziva ungalawuleki kwaphela.

Kum, ndilahlekelwe ngumzimba kakhulu ngoku ndiyisebenzisa njenge-punchline: Ixhala lolona hlobo lokutya ndikhe ndakwenza. Ayisihlekisi, kodwa ke akukho kwimeko yokuba nesifo sengqondo.

Ewe ewe, i-hypochondria kunye noxinzelelo lwempilo ziyafana. Kodwa i-hypochondria ayisiyonto imbi- kwaye yiyo loo nto kubalulekile ukuba uyiqonde kwimeko yokuphazamiseka koxinzelelo.

Umjikelo wokunyanzelwa koxinzelelo lwempilo

Phakathi koxinzelelo lwempilo yam, ndandifunda "Ayisiyo Ntloko Yakho Yonke."

Bendisele ndilichithile ihlobo ndizama ukuhlala ubomi bam ngelixa ndiphula ihostele, kwizithuthi zikawonke-wonke, nakugqirha lotyando. Ngelixa ndandisathandabuza ukukholelwa ukuba oku kunokuba, ewe, konke entlokweni yam, ndenza iflip kwincwadi ndafumanisa isahluko kumjikelo ombi:

• UBUHLE: Naziphi na iimpawu zomzimba ojamelana nazo ezinje ngezihlunu zemithambo, ukuphefumla okufutshane, amaqhuma obungawaqaphelanga ngaphambili, kunye nentloko. Inokuba ziziphi?
• UKUQONDA: Imvakalelo ohlangabezana nayo yahlukile ngandlela thile kwabanye. Umzekelo, intloko ebuhlungu okanye ukudumba kwemisipha kuhlala ixesha elide kakhulu ukuba “kungaqheleki.”
• UKUQINISEKISA: Ukuzibuza ukuba kutheni kungekho sisombululo. Kutheni unentloko xa uvukile nje? Kutheni ilihlo lakho lijijekile nje iintsuku?
• ISIQINISEKISO: Ukuza kwisigqibo sokuba uphawu kufuneka, ke, lube sisiphumo sokugula kakhulu. Umzekelo: Ukuba intloko yam iqhubekile iiyure ezimbalwa kwaye ndiyiphepha ifowuni yam kwaye isekhona, kufuneka ndibene-aneurysm.
• UKUJONGA: Okwangoku, uyazi kakuhle uphawu oludingayo lokujonga ukuba likhona na. Ujolise kakhulu. Kwintloko ebuhlungu, oku kunokuthetha ukubeka uxinzelelo kwiitempile zakho okanye ukurabha amehlo akho kakhulu. Oku ke kuyazandisela iimpawu obukhathazekile ngazo kwasekuqaleni kwaye ubuyele kwisikwere esinye.

Ngoku ndingaphandle komjikelo, ndiyabona ngokucacileyo. Ngexesha lobunzima, nangona kunjalo, yayahluke kakhulu.

Ukuba nengqondo esele ikhathazekile ikhukhuliswe ziingcinga zokungena ngaphakathi, ukufumana lo mjikelo wokuzibamba kwakuxhalabisa ngokweemvakalelo kwaye kuchaphazele ubudlelwane obuninzi ebomini bam. Ininzi kuphela into yokuba abantu abakuthandayo banokujongana nayo ukuba abanakukunceda ncam.

Kwakukho nomba owongeziweyo wokuziva unetyala ngenxa yendlela ethatha ngayo abanye, enokuthi ikhokelele ekuphelelweni lithemba kunye nokuzenza mandundu ukuzithemba. Ukuxhalaba kwezempilo kuyahlekisa ngoluhlobo: Nobabini niyazibandakanya kakhulu kwaye niyazicekisa.

Ndandihlala ndisithi: Andifuni kufa, kodwa ndinqwenela njalo.

Inzululwazi emva komjikelo

Phantse lonke uhlobo loxinzelelo ngumjikelo okhohlakeleyo. Nje ukuba ifumane amagwegwe ayo kuwe, kunzima ukuphuma ngaphandle kokufaka umsebenzi onzulu.

Xa ugqirha wam wandixelela ngeempawu zengqondo, ndaye ndaphela ndizama ukubuyisela ubuchopho bam kwakhona. Emva kokuthintela uGqirha uGoogle kwincwadi yam yasekuseni, ndakhangela iinkcazo malunga nokuba uxinzelelo lunokubangela njani ukuba zibonakalise, iimpawu ezibonakalayo.

Kuya kuvela, kunolwazi oluninzi ngaphandle apho ungakhokelanga ngqo kuGqirha Google.

I-Adrenaline kunye nempendulo yokulwa-okanye-yokubaleka

Ngelixa ndikhangela i-intanethi ngendlela ethile yokuchaza ukuba "ndingazibonakalisa njani" iimpawu zam, ndifumene umdlalo okwi-intanethi. Lo mdlalo, ojolise kubafundi bezonyango, yayingumkhangeli we-pixel yesikhulumi esichaza indima ye-adrenaline emzimbeni - ukuba uyikhahlela njani impendulo yethu yokulwa okanye yokubaleka, kwaye xa sele ibaleka, kunzima ukuyeka.

Oku kwakumangalisa kum. Ukubona indlela i-adrenaline esebenza ngayo ngokwembono yezonyango ichazwe ngokungathi ndingumdlali oneminyaka emihlanu ubudala yayiyinto endingazange ndiyazi ukuba ndiyayifuna. Inguqulelo efinyeziweyo yokubaleka kwe-adrenaline imi ngolu hlobo lulandelayo:

Ngokwenzululwazi, indlela yokumisa koku kukufumana ukukhutshwa kwala adrenaline. Kum, yayiyimidlalo yevidiyo. Abanye, yenza umthambo. Nokuba yeyiphi na indlela, xa ufumana indlela yokukhulula iihormoni ezigqithileyo, ixhala lakho liyancipha ngokwendalo.

Awuyicingeli

Elinye lawona manyathelo makhulu kum lalithetha ukwamkela iimpawu ebendinazo ngokwam.

Ezi mpawu zaziwa kwihlabathi lezonyango njengeempawu zengqondo "zengqondo" okanye "somatic". Kuyinto engeyiyo igama lethu akukho namnye kuthi oye wachaza kuthi. I-Psychosomatic isenokuthi "entlokweni yakho," kodwa "entlokweni yakho" ayifani nokuthi "ayiyonyani."

Kuyo ngoochwephesha bezengqondo, kucingelwa ukuba imiyalezo evela kumadlala eadrenal kunye namanye amalungu kwingqondo inako yenza iimpawu zomzimba.

Inzululwazi ekhokelayo uPeter Strick wathetha ngeempawu zengqondo, esithi "Igama elithi 'psychosomatic' lilayishiwe kwaye lithetha ukuba kukho into esentloko yakho. Ndicinga ukuba ngoku sinokuthi, 'Kusentloko yakho, ngokoqobo!' Sibonakalisile ukuba kukho isekethe yokwenyani edibanisa iindawo zecortical ezichaphazelekayo ekuhambeni, ukuqonda, kunye nokuziva nolawulo lomsebenzi welungu. Ke oko kuye kwabizwa ngokuba 'kukuphazamiseka kwengqondo' ayingombono. ”

Mfana, ngekhe ndisebenzise eso siqinisekiso kwiminyaka emi-5 eyadlulayo.

Uyasiva esisigaqa?

Ndinetyala lokundwendwela iwebhusayithi kwabo baye bafumanisa ukuba banezifo. Umhlaza kunye neeforum ze-MS zibona abantu abaninzi bejika ukuza kubuza ukuba ngaba iimpawu zabo zinokuba sisifo se-X.

Mna ngokwam khange ndifike kwinqanaba apho ndibuze khona, kodwa bekukho imicu eyaneleyo yokufunda kunye nemibuzo echanekileyo endifuna ukuyibuza: Ingaba wazi kanjani…?

Oku kufuna ukuqinisekiswa ukuba awuguli okanye awufi kukuziphatha okunyanzelekileyo, ngokungafaniyo nento oyibonayo kwezinye iindlela zokuphazamiseka okungafunekiyo (OCD)-oko kuthetha ukuthi endaweni yokunciphisa uxinzelelo oziva ngalo, eneneni kubangela ukuthatheka.

Emva kwayo yonke loo nto, ubuchopho bethu buxhotyiswe ngokoqobo ukwenza nokuziqhelanisa nemikhwa emitsha. Kwabanye abantu, kulungile. Kubantu abanjengathi, kuyingozi, ukwenza ukunyanzelwa kwethu okunamathela ngakumbi kuyaqhubeka njengoko ixesha lihamba.

Nje ukuba umkhwa wakho wokundwendwela iwebhusayithi okanye ubuze abahlobo ukuba banokuziva ukuba iqhuma entanyeni yakho liyashukuma, kunzima ukuyimisa- kodwa njengawo nawuphi na omnye unyanzeliso, kubalulekile ukuba uxhathise. Ikwayinto zombini abo banexhala kwezempilo kunye ne-OCD, beqinisa ukomelela kwabo.

Oko kuthetha ukuba uyisebenzisa ngokugqithileyo injini yokukhangela? Oko kukunyanzelwa, nako.

Enye yeendlela ezilungileyo zokuyeka ukubonisana noGqirha u-Google kukuthintela iwebhusayithi. Ukuba usebenzisa i-Chrome, kukho nolwandiso lokwenza oku.

Vimba i-WebMD, vimba iiforamu zezempilo ekusenokwenzeka ukuba akufuneki ubekhona, kwaye uya kuzibulela.

Ukuyeka umjikelo wokuqinisekiswa

Ukuba umntu omthandayo ufuna ukuqinisekiswa ngemicimbi yezempilo, eyona ndlela unokukhetha kuyo kukuba “kufuneka ukhohlakele ukuze ube nobubele.”

Ukuthetha ngamava, ukuxelelwa ukuba ulungile kukwenza uzive ulungile… de kube kungenjalo. Kwelinye icala, into enokukunceda kukumamela kwaye uvela kwindawo yothando, nokuba iyacaphukisa.

Nazi iimbono ezimbalwa zento onokuyithetha okanye uyenze nomntu omthandayo ofumana ixhala lezempilo:

• Endaweni yokondla okanye ukomeleza imikhwa yabo yokunyanzelwa, zama ukunciphisa indlela oyenza ngayo le nto. Kuxhomekeke emntwini, ukuyeka ukujonga imibuzo yezempilo kubo kunokubangela ukuba bakhule, ke ukusika umva kunokuba lolona khetho lufanelekileyo. Kulungile ukugcina engqondweni ukuba ukufuna ukujonga amaqhuma kunye namaqhuma ngalo lonke ixesha kuhlala kuza nentwana yokukhululeka, ke uyanceda.
• Endaweni yokuthi, "Awunawo umhlaza," ungatsho nje ukuba awufanelanga ukutsho ukuba yintoni umhlaza okanye awukho. Mamela iinkxalabo zabo, kodwa sukubaqinisekisa okanye ubenqabe - bonisa nje ukuba awuyazi impendulo kwaye uyasiqonda isizathu sokuba kungoyikisa ukungazi. Ngale ndlela, awubabizi ngokungenangqondo. Ngokuchasene noko, uqinisekisa amaxhala abo ngaphandle kokondla.
• Endaweni yokuthi, "Yeka ukwenza loo nto!" ungabakhuthaza ukuba bathathe "ixesha lokuphuma." Qinisekisa ukuba uxinzelelo kunye noxinzelelo luyinyani, kwaye ezo mvakalelo zinokuzenza mandundu iimpawu-ke ukumisa kancinci kunye nokujonga emva kamva ukuba iimpawu ziyaqhubeka zinokunceda ukulibaziseka kokuziphatha okunyanzelekileyo.
• Endaweni yokubanika ukuqhuba ukuya kwindawo yabo yokuqeshwa, ungabuza njani ukuba bangathanda ukuya kwenye iti okanye isidlo sasemini? Okanye kwi-movie? Xa ndandikwimeko emaxongo, ngandlela thile ndakwazi ukubona abagcini beGlass kwi-cinema. Ngapha koko, zonke iimpawu zam zibonakala zimile iiyure ezingama-2 kumdlalo bhanyabhanya. Ukuphazamisa umntu ngexhala kunokuba nzima, kodwa kunokwenzeka, kwaye kokukhona besenza ezi zinto, kokukhona baya kuzondla ngokuziphatha kwabo.

Ngaba kuya kuba ngcono?

Ngamafutshane, ewe, inokuba ngcono.

Ukunyanga ngokuziphatha kwengqondo (CBT) yeyona ndlela iphambili yokulwa nexhala lezempilo. Njengombandela-wenyani, uthathwa njengomgangatho wegolide kunyango lwengqondo.

Ndiyathanda ukuthi inyathelo lokuqala kuyo nayiphi na into kukuqonda ukuba unexhala lezempilo. Ukuba ukhangele ikota kube kanye, uthathe elona nyathelo likhulu likhoyo. Nditsho kwakhona xa uphinda ubona ugqirha wakho ukuze uqiniseke, bacele ukuba bakuthumele kwi-CBT.

Enye yeencwadana eziluncedo ze-CBT endandizisebenzisa ukulwa uxinzelelo lwam lwempilo yayiziiphepha zokusebenzela zasimahla ezabelwana ngazo kwiPanic Panic ngugqirha wezengqondo uRobin Hall, oqhuba i-CBT4Panic. Konke okufuneka ukwenze kukuzikhuphela kwaye uziprinte kwaye uya kuba usendleleni eya ekoyiseni into endingayi kuyinqwenela kutshaba lwam olukhulu.

Ewe kunjalo, ngenxa yokuba sonke sinentambo ngokwahlukileyo, i-CBT akufuneki ibe sisiphelo-sayo yonke into yokoyisa uxinzelelo lwempilo.

Ukuba ukhe wayizama kwaye ayisebenzi kuwe, oko akuthethi ukuba ungaphaya koncedo. Olunye unyango olufana nokuvezwa kunye nokuthintela ukuphendula (i-ERP) kunokuba yinto ephambili eyayingeyiyo i-CBT.

I-ERP yindlela esetyenziswa ngokuqhelekileyo yonyango ukulwa neengcamango ezingapheliyo. Ngelixa yona kunye ne-CBT yabelana ngemiba ethile, unyango kunyango malunga nokujongana noloyiko lwakho. Ngokusisiseko, apho i-CBT ifika emazantsi wokuba kutheni uziva ngale ndlela uziva ngayo kwaye uyilungisa njani, i-ERP ibuza evulekileyo, "kwaye, ke, ukuba u-x wenzekile?"

Nokuba ungathatha yiphi na indlela, kubalulekile ukuba wazi ukuba unokhetho kwaye awudingi kusokola uthe cwaka.

Khumbula: Awuwedwa

Ukuvuma ukuba uxhalabile ngempilo kunzima, kodwa kukho ubungqina besayensi bokuba zonke iimpawu oziva- kunye nazo zonke iindlela zokuziphatha- ziyinyani.

Ukuxhalaba kuyinyani. Sisifo! Inokuwenza umzimba wakho ugule njengo Ingqondo yakho, kwaye lixesha lokuba siqale ukuyithatha ngokungathí sina njengezigulo ezenza ukuba sibalekele kuGoogle kwasekuqaleni.

U-Em Burfitt yintatheli yomculo umsebenzi wakhe ubonakalisiwe kwi-Line of Best Fit, kwi-DIVA Magazine, nakwi-She Shreds. Kanye nokuba ngumqokeleli we queerpack.co, naye unomdla omangalisayo wokwenza iingxoxo zempilo yengqondo ziqheleke.