Yintoni iXhala lokuSebenza eliPhezulu?

Umxholo

• Yintoni iXhala lokuSebenza eliPhezulu?
• Ziziphi iimpawu kunye neempawu zokuxhalaba okuPhezulu okuSebenzayo?
• Iimpawu zoMoya zokuXhalaba okuSebenza ngokuPhezulu:
• Iimpawu zoMzimba zokuXhalaba okuPhezulu:
• Ngaba lukhona unyango lonyango olusebenzayo oluPhezulu?
• Yinike igama kwaye uyiqhelanise nayo
• Zama uNyango, ngakumbi i-CBT
• Yenza Okuncinci
• Ziqhelanise ngaphandle kwonyango
• Uphengululo lwe

Ngelixa ukusebenza koxinzelelo oluphezulu ayisiyiyo itekhnoloji yokufumanisa isifo ngokusesikweni, ligama elixhaphakileyo elisetyenziselwa ukuchaza ingqokelela yeempawu ezinxulumene noxinzelelo ezinokuthi zibonakalise imeko (iimeko) ezichongiweyo.

Kutheni le nto ukuthandwa kangaka? Ngokubhekiselele kwiimeko zempilo yengqondo, ngandlel 'ithile "iyathandeka," ngokuka-Elizabeth Cohen, Ph.D, isazi ngengqondo yeklinikhi esekwe kwisiXeko saseNew York. Rhoqo, abantu banokukhetha ukuthathelwa ingqalelo "njengokusebenza okuphezulu" kunokuba "uxhalabise ngokubanzi," ucacisa, owongeza ngesiqhulo, esithi abantu bathanda "ukuba nesifo esibenza bazwakale belungile."

Ngandlela thile, oku ngohlobo oluthile lwehashe leTrojan; kungakhokelela kwabo ngokungaqhelekanga ukungena ngempilo yabo yengqondo ukuba bajonge ngaphakathi. Kuba kusekho ibala eligqume zonke iindlela zoxilongo lwempilo yengqondo, umnqweno wokuzihlukanisa nezi meko unokuthintela ukucinga kwangaphakathi kunye nokufikelela kukhathalelo lwempilo yengqondo oluyimfuneko, uyacacisa uCohen. Kodwa, kwelinye icala, ilebheli "yokusebenza okuphezulu" inokubonelela ngendawo yokufumana ubuhlobo, ngenxa yenxalenye yendlela le meko yenziwe ngayo. (Idibeneyo: Ibala elijikeleze amayeza onyango lwengqondo anyanzela abantu ukuba babandezeleke ngokuthula)

Oko akuthethi, nangona kunjalo, ukuba kukho uxinzelelo "olusebenzayo" okanye ukuba naziphi na ezinye iindlela zoxinzelelo azisebenzi kangako. Ke, yintoni ixhala elisebenza ngokuphezulu kanye? Ngaphambili, iingcali zidiliza yonke into oyifunayo malunga noxinzelelo olusebenzayo, ukusuka kwiimpawu kunye neempawu zonyango.

Yintoni iXhala lokuSebenza eliPhezulu?

Ukuxhalaba okuphezulu okusebenzayo hayi ukuxilongwa kwezonyango ezisemthethweni eziqatshelwe yi-Diagnostic and Statistical Manual of Mental Disorder (DSM), ikhathalogu yeemeko zengqondo ezisetyenziswa ngokubanzi ngabagqirha ukuxilonga izigulane. Nangona kunjalo, iyaziwa ngokubanzi ngabasebenzi abaninzi bezempilo yengqondo njengesiqendu sesifo esiqhelekileyo soxinzelelo, utshilo uCohen. I-GAD sisifo sokuxhalaba esibonakaliswa kukuxhalaba okungapheliyo, ukuxhalaba okugqithisileyo, kunye noxinzelelo olubaxiweyo, nokuba kuncinci okanye akukho nto inokucaphukisa, ngokutsho kweZiko leSizwe leMpilo yengqondo. Kungenxa yokuba uxinzelelo oluphezulu olusebenzayo ngokuyintloko "ngumxube weemeko ezahlukeneyo ezinxulumene noxinzelelo," uyacacisa. "Inabantu abakholisayo abadla ngokuza nokuxhalaba kwezentlalo, iimpendulo zomzimba kunye 'nokulinda esinye isihlangu ukuba siwise' icandelo le-GAD, kunye nokuphazamiseka kwengxaki yokunyanzeliswa kwe-obsessive-compulsive disorder (OCD)."

Eyona nto ibalulekileyo, uxinzelelo olusebenzayo luhlobo loxinzelelo oluqhuba umntu ukuba abe nemveliso okanye asebenze ngokugqibeleleyo, ngaloo ndlela enika iziphumo ezibonakala ngathi "zilungile" (kwilizwe nakwizentlalo). Kodwa oku kuza ngendleko zengqondo ngandlel 'ithile: njengoko besebenza nzima nangakumbi ukufezekisa isikweko u-A +, ngaxeshanye bagqithisa ngaphezulu koloyiko (okt ukusilela, ukulahlwa, ukwaliwa) okubangela umlilo, ucacisa uCohen.

Okwangoku, kunokuba nzima ukukhomba xa umntu enengxaki yokuxhalaba okuphezulu- kakhulu, enyanisweni, oko kuhlala kubizwa ngokuba "kukukhathazeka okufihliweyo," ngokutsho kweengcali apha. Oku kubangelwa ubukhulu becala kwinxalenye "yentsebenzo ephezulu" inxalenye yoxinzelelo oluphezulu, abantu abaqhelekanga ukudibanisa nesifo sengqondo okanye imingeni yempilo yengqondo. (Nangona, isikhumbuzo sobuhlobo, impilo yengqondo iyahluka, kwaye ezi meko azibonakali ngokufanayo kumntu wonke.)

"Ngokuqhelekileyo, abantu abanexhala eliphezulu basebenza njengeenkwenkwezi zerwala kwaye babonisa izinto ezibonakalayo zempumelelo," kusho isazi sengqondo sezonyango uAlfiee Breland-Noble, Ph.D., umlawuli weProjekthi ye-AAKOMA, engenzi nzuzo ezinikezelwe ekunakekeleni impilo yengqondo kunye nophando. Ngamanye amagama, ubomi babo esidlangalaleni, ubomi bangaphandle buhlala buphawulwa ngomsebenzi omninzi, impumelelo, kunye / okanye usapho olukhazimlisiweyo kunye nobomi basekhaya - zonke ezo zinto ziqhutywa luloyiko endaweni yokuthanda: "uloyiko lokungathelekisi abanye , uloyiko lokushiyeka ngasemva, okanye uloyiko lokuguga, utshilo uCohen. Aba ngabantu abadla ngokuba "banako konke" ngaphezulu, kodwa luhlobo olufana ne, i-Instagram ekwimo yomntu - ubona izinto eziphambili kuphela.

Kwaye ngelixa i-media media feeds iqala ukuzalisa kwizithuba ezininzi ze-#nofilter (kunye ne-TG ngenxa yoko ngenxa yokuba i-screw 👏 the 👏 stigma 👏), uluntu luthande ukuvuza abo banomsebenzi ophezulu wokuxhalaba, ngaloo ndlela uqhubekisela phambili le mpumelelo-akukho-matter-the -uxinzelelo lwengqondo.

Thatha, umzekelo, umntu othe, ngenxa yexhala okanye uloyiko lokuba akenzi ngokwaneleyo ukukholisa umphathi wakhe, uchithe impelaveki yonke esebenza kwiprojekthi ethile. Emva koko babuyela emsebenzini ngoMvulo bephele nya kwaye bekhutshiwe. Okwangoku, banokudunyiswa ngumphathi wabo kunye noogxa babo, ababizwa ngokuba "ngumdlali weqela," kwaye badunyiswa njengomntu ongenamsebenzi mkhulu kakhulu okanye mncinci kakhulu kuye. Kukho imfumba yokuqiniswa okuqinisekileyo kokuziphatha okuxhalabisayo okunganyanzelekanga ukuba kube sempilweni okanye kuvakale. Kwaye, ngenxa yayo, umntu onexhala lokusebenza okuphezulu uya kuthi acinge ukuba ukusebenza kwabo kakhulu, ukuthanda izinto ngokugqibeleleyo bakwenza ngempumelelo yabo, utshilo uCohen. "Kodwa, enyanisweni, le ndlela yokuziphatha ishiya abo kunye nenkqubo yabo yemithambo baziva betyhafile, besengozini, kwaye bekwimeko yokuxhalaba." (Uhlobo olufana nokudinwa.)

"Xa ufumanisa ukuba zeziphi iindlela zokuziphatha ezisebenzayo, uyaziphinda; ufuna ukusinda, ekugqibeleni, kwaye ukuba uyakholelwa ukuba kuyanceda ukusinda kwakho, ukwenza ngaphezulu," ucacisa uCohen. "Ukuziphatha okunxulunyaniswa nexhala eliphezulu lokusebenza kuyenzeka, kuqiniswe ngenene lihlabathi elikungqongileyo."

Ke, ukuthanda ukugqibelela, ukukholisa abantu, ukuphumelela, kunye nokusebenza ngokugqithisileyo - nokuba ifuthe elibi kwimpilo yengqondo - kuyaqondakala ukuba yonke imiqondiso yoxinzelelo olusebenzayo. Ngokuqinisekileyo, olo luluhlu olufutshane lweempawu ezinokuthi zenzeke zokukhathazeka okuphezulu.Umzekelo, unokuba netyala lokuhlala ucela uxolo, utsho uCohen. "Ukuthi 'Ndiyaxolisa kakhulu,' okanye 'Ndiyaxolisa ngokufika emva kwexesha,' kubonwa njengesazela - kodwa eneneni, ubeka uxinzelelo olongezelelweyo kuwe.

Ngokumalunga nezinye iimpawu zoxinzelelo olusebenzayo ...

Ziziphi iimpawu kunye neempawu zokuxhalaba okuPhezulu okuSebenzayo?

Lo ngumbuzo onzima ukuwuphendula. Ngoba? Ngenxa yokuba, njengoko kuchaziwe ngaphambili, ukuxhalaba okuphezulu akusona kulula ukubona okanye ukuchonga. "Umntu ophakathi akakwazi ukubona ukuba uxinzelelo oluphezulu luyamphazamisa njani umntu ophila nalo," utshilo uBreland-Noble, nokongeza ukuba njengengcali, kungathatha iiseshoni ezimbalwa phambi kokuba kuchongwe "ubukhulu besigulana. ixhala "ukuba" kukusebenza okuphezulu. "

Ngaphezu koko, ukuxhalaba okuphezulu (kunye ne-GAD malunga naloo nto) kwaye kaninzi kukhangeleka ngokungafaniyo ngokuxhomekeke kwisigulana kunye nezinto eziguqukayo, ezinje ngenkcubeko yabo. Oku kubangelwe ngokuyinxenye kwinto yokuba uxinzelelo oluphezulu olusebenzayo ayilulo uxilongo olusemthethweni lwezonyango kwaye nangenxa yokunqongophala kwe-BIPOC kwizifundo zempilo yengqondo, ucacisa uBreland-Noble, owaqala iprojekthi ye-AAKOMA ngenxa yeso sizathu. “Ke, xa iyonke, andiqinisekanga ukuba thina njengabasebenzi bezempilo yengqondo sinokuqonda okunzulu koluhlu olupheleleyo lweendlela zokubonisa njengoko zihambelana nexhala, ngokubanzi, kunye noxinzelelo olusebenzayo ngokukodwa,” utshilo. (Inxulumene: Ukufikeleleka kunye neNkxaso yeMithombo yezeMpilo yeNgqondo yaBamnyama Womxn)

Oko kwathethileyo, zombini ezi ngcali zithi zikhona iimpawu eziqhelekileyo zoxinzelelo oluphezulu.

Iimpawu zoMoya zokuXhalaba okuSebenza ngokuPhezulu:

• Ukucaphuka
• Ukungazinzi
• Ubungqongqo
• Uxinzelelo, ixhala, ixhala
• Uloyiko
• Ingxaki yokujonga

Umzimba wakho ngokwasemzimbeni nangokwengqondo uyafana, kwaye iimpawu zakho zengqondo ziya kuzala iimpawu zomzimba (kunye ngokuphambeneyo). “Imizimba yethu ayahlukananga njengemigangatho yesibhedlele,” utshilo uCohen. Ke…

Iimpawu zoMzimba zokuXhalaba okuPhezulu:

• Imiba yokulala; ubunzima bokuvuka okanye ukuvuka ngokuphakuzela
• Ukudinwa okungapheliyo, ukuziva uphelile
• Intlungu yezihlunu (o.k.t. ukuqina, umqolo onamaqhina; umhlathi obuhlungu ngenxa yokubamba)
• Imigraines engapheliyo kunye neentloko
• Isicaphucaphu ngokulindela iziganeko

Ngaba lukhona unyango lonyango olusebenzayo oluPhezulu?

Olu hlobo lomceli mngeni kwimpilo yengqondo lunokulawulwa ngokupheleleyo, kwaye ukuphinda usebenze ngokuziphatha okanye imikhwa kunokwenzeka. "Ukusebenza ekunciphiseni ukuxhalaba okuphezulu kunye nokuziphucula, nangona kunjalo, yinkqubo yemihla ngemihla kwaye inzima; kufana nexesha ngalinye unethuba lokuwela ekuziphatheni, kufuneka wenze into echaseneyo," kusho uCohen.

Njengoko uCohen ebeka, uxinzelelo olusebenzayo luphezulu "yindlela yokuba sehlabathini; indlela yokunxibelelana nehlabathi-kwaye nehlabathi alihambi." Oku kuthetha ukuba ukuba ujongana noxinzelelo olusebenzayo, une "minyaka kunye neminyaka yokutshintsha imeko," utshilo. Nantsi indlela:

Yinike igama kwaye uyiqhelanise nayo

Kwinkqubo kaBreland-Noble, usebenza "ukunciphisa ibala ngokubiza amagama kunye nokuqhelekileyo" ukuxhalaba, kubandakanywa nokuxhalaba okuphezulu. "Ndifuna izigulane zam ziqonde ukuba aziyedwa, abantu abaninzi bahlala nale nto, kwaye kukho impilo ephilileyo Indlela yokuphila-kodwa kuphela ukuba uchaza kwaye uyavuma into ojongene nayo."

Zama uNyango, ngakumbi i-CBT

Zombini iingcali zengqondo zincomela unyango lokuziphatha kwengqondo, uhlobo lonyango lwengqondo olunceda abantu bachonge kwaye batshintshe indlela yokucinga eyonakalisayo, kwaye ke, ingcali eqeqeshiweyo enokukukhokela kwezi ndlela kunye nolunye unyango. "I-CBT igxininise kwiingcamango ezifumana indlela kwaye zityhalele oku kugqibeleleyo," kuchaza uCohen. "Ukuba ucela umngeni kwiingcamango zakho, nangona kunjalo, unokubona utshintsho kwindlela ocinga ngayo kunye nendlela owenza ngayo." (Funda malunga ne-CBT, jonga usetyenziso lwempilo yengqondo, okanye ujonge kwi-telemedicine ukuba ufuna ukuqonda ngakumbi.)

Yenza Okuncinci

"Ukuziqhayisa kancinci, ukuphendula kancinci kwii-imeyile kunye nokubhaliweyo ngalo lonke ixesha, uxolo oluncinci. Yenza okuncinci ngokuthatha ikhefu elingcwele kwaye uyeke ukulungelelanisa-ngaphandle kokuba ulungiselela uvuyo okanye ukukhululeka," ucebisa watsho uCohen. Ngokuqinisekileyo, oko kulula ukuthetha kunokukwenza, ngakumbi xa ufumene umkhwa wokufumaneka rhoqo. Ke, thatha ingcebiso kaCohens kwaye uqalise ukulinda iiyure ezingama-24 ngaphambi kokubuyisa i-imeyile okanye isicatshulwa (ukuba unakho, kunjalo). "Kungenjalo abantu balindele iimpendulo ezikhawulezileyo ezivela kuwe," eqhuba lo mjikelo ungenampilo woxinzelelo olusebenzayo. Yenze icace into yokuba ufuna iziphumo ezilungileyo, hayi iziphumo ezikhawulezayo; uyazi ukuba kukho isibonelelo sokubonakalisa nokuthatha ixesha, utshilo.

Ziqhelanise ngaphandle kwonyango

Unyango alwenzi- kwaye akufuneki- luvalelwe kwisithuba seveki. Endaweni yoko, qhubeka nokwakhela kule nto uxoxa ngayo kwaye usebenze kuyo kwiseshoni nganye ngokuthi, ngokucinezela ikhefu emini kwaye ujonge kwingqondo nasemzimbeni wakho. Xa esebenza ekuphuculeni utyekelo lwakhe oluphezulu lokuxhalaba, uCohen wafumanisa ukuba ukwenza oku kucamngca ekupheleni kosuku nakusasa kuye kwamnceda ukuba aqonde xa eneneni esebenza ngcono xa ethelekiswa nokusebenza nje ngenxa yaloo mpumelelo ilinganayo. "Ekugqibeleni, ndingatsho ukuba ndinokufunda i-imeyile ngo-5 emva kwemini, bendizakuphendula ngendlela eyahlukileyo kunale bendiyiphendula ekuseni. Ekuseni, bendiziva ndingcono, ndizithembile ngakumbi ngelixa kusemva kwemini, ndiziva ndizithoba kwaye ndixolise,” uyachaza. (Zombini ezo zinto, isikhumbuzi, ziyimpawu okanye iimpawu zoxinzelelo oluphezulu.)

Enye indlela yokuziqhelanisa nezinto ezibizwa ziingcali zombini ukuba "kukuqhubekeka nokusebenza ngokukuko"? Ukufumana nje imizila esempilweni oyithandayo kwaye "ekunika amandla," yacebisa uBreland-Noble. "Abanye, oku kukucamngca, kwabanye ukuthandaza, kwabanye, bubugcisa."

Uphengululo lwe