Ngaba unxunguphalo lwemfuza?

Umxholo

• Yintoni ebangela ixhala?
• Luthini uphando?
• Zithini iimpawu zokukhathazeka?
• Lufunyaniswa njani ixhala?
• Luthini unyango lwexhala?
• Unyango
• Amayeza
• Indlela yokuphila
• Yintoni imbonakalo yabantu abanexhala?
• Ukuthatha

Abantu abaninzi bayabuza: Ngaba unxunguphalo lusenzeka kwimfuza? Ngelixa kubonakala ngathi uninzi lwezinto zinokukubeka emngciphekweni wokukhula kokuphazamiseka koxinzelelo, uphando lubonisa ukuba uxinzelelo lilifa, ubuncinci kwinxalenye.

Yintoni ebangela ixhala?

Abaphandi abaqinisekanga ngeepesenti ezili-100 ezibangela ukuphazamiseka koxinzelelo. Ingxaki nganye yokuxhalaba inezinto ezinobungozi, kodwa ngokweZiko leSizwe leMpilo yeNgqondo, kunokwenzeka ukuba ube nesifo sokuxhalaba ukuba:

• unamava obomi abuhlungu
• Unemeko yomzimba edibene noxinzelelo, ezinje ngengxaki ye-thyroid
• Izalamane zakho ezizelweyo zinamaxhala okanye ezinye izifo zengqondo

Ngamanye amagama, iingxaki zoxinzelelo zinokuba zombini kwaye zibangelwe yimeko yokusingqongileyo.

Luthini uphando?

Iminyaka elishumi yophando ivavanye unxibelelwano lwelifa kuxinzelelo. Umzekelo, uqaphele ukuba ezinye iimpawu ze-chromosomal zidityaniswa ne-phobias kunye ne-panic disorder.

Ukujongwa kwizigulo zengqondo kunye namawele kwaye kwafumanisa ukuba uhlobo lwe-RBFOX1 lunokwenza umntu abe nethuba lokuphuhlisa uxinzelelo ngokubanzi. A yabonisa ukuba uxinzelelo lwentlalo, ukuphazamiseka kwovalo, kunye noxinzelelo ngokubanzi lokuxhalaba konke kunxibelelene nohlobo oluthile.

Kutshanje, kugqitywe ukuba uxinzelelo ngokubanzi loxinzelelo (GAD) lunokuzuzwa njengelifa, kunye ne-GAD kunye neemeko ezinxulumene noko zidityaniswa nenani lezinto ezahlukeneyo zofuzo.

Uninzi lwabaphandi bagqiba kwelokuba uxinzelelo yimfuza kodwa linokuchaphazeleka nakwimeko yokusingqongileyo. Ngamanye amagama, kunokwenzeka ukuba ube noxinzelelo ngaphandle kokuba lusebenze kusapho lwakho. Kuninzi malunga nokunxibelelana phakathi kofuzo kunye nokuphazamiseka koxinzelelo esingakuqondiyo, kwaye kufuneka uphando ngakumbi.

Zithini iimpawu zokukhathazeka?

Ukuxhalaba kukodwa kukuziva kwaye ayisosifo sengqondo, kodwa zininzi iimeko ezichazwe njengokuphazamiseka koxinzelelo. Oku kubandakanya:

• Ingxaki yoxinzelelo ngokubanzi (GAD): uxinzelelo olungapheliyo malunga namava aqhelekileyo, emihla ngemihla kunye neemeko
• Ukuphazamiseka kovalo: rhoqo, uhlaselo lokoyika oluqhubekayo

• Lufunyaniswa njani ixhala?

  Ukufumanisa ukuba unengxaki yokuxhalaba, kuya kufuneka uthethe nengcali yezempilo yengqondo enje ngengcali yezigulo zengqondo, ugqirha wezengqondo, umcebisi onelayisensi (LPC), okanye unontlalontle.

  Uya kuxoxa ngeengcinga zakho, iimvakalelo kunye nokuziphatha. Baya kuphinda bathethe nawe malunga neempawu zakho kwaye bathelekise iimpawu zakho kunye nezo zichazwe kwi-Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

  Luthini unyango lwexhala?

  Unyango

  Unyango lunokuba luncedo kwabo baneengxaki zoxinzelelo. Unyango lunokukufundisa izixhobo eziluncedo kunye nokuqonda, kukuncede uphonononge iimvakalelo zakho, kwaye kukuncede uqonde ifuthe lamava onokuba nawo.

  Olunye unyango oluxhaphakileyo kuxinzelelo kukunyanga ngokuziphatha (i-CBT), okubandakanya ukuthetha nengcali yezengqondo okanye ugqirha wezifo zengqondo malunga namava akho. Nge-CBT, ufunda ukuqaphela kunye nokutshintsha ukucinga kunye neendlela zokuziphatha.

  
  

  Ngokwe-American Psychological Assocation, malunga neepesenti ezingama-75 zabantu abazama ukuthetha ngonyango bakufumanisa kuluncedo ngandlela thile.

  FUMANA ICEBISO KWINGINGQI YAKHO
  • Inombolo yoncedo yase-United Way, enokukunceda ufumane i-Therapist, ukhathalelo lwempilo, okanye izinto ezisisiseko: Tsalela umnxeba kule nombolo 211 okanye 800-233-4357
  • Umbutho weSizwe kuManyano lweNgqondo (i-NAMI): Tsalela umnxeba ku-800-950-NAMI okanye uthumele umyalezo othi “NAMI” ku-741741.
  • I-Mental Health America (MHA): Tsalela umnxeba ku-800-237-TALK okanye uthumele umyalezo kwi-MHA ukuya kwi-741741.

  Amayeza

  Ixhala linokunyangwa ngamayeza, anokukunikwa ngugqirha. Zininzi iintlobo zamayeza oxinzelelo, nganye inezibonelelo zayo kunye nokusilela. Amayeza ayisoloko eyimfuneko kuxinzelelo, kodwa kunokuba luncedo ukunciphisa ezinye zeempawu.

  Indlela yokuphila

  Utshintsho oluthile lwendlela yokuphila lunokukunceda ulawule uxinzelelo. Olu tshintsho lubandakanya:

  • ukwenza umthambo ngakumbi
  • ukunciphisa ukutya kwakho icaffeine
  • ukunqanda iziyobisi kunye nokuzonwabisa
  • ukutya ukutya okunezondlo
  • ukulala ngokwaneleyo
  • ukusebenzisa iindlela zokuphumla, ezifana neyoga kunye nokucamngca
  • ukulawula ixesha lakho ukunciphisa uxinzelelo
  • ukunxulumana kunye nokuthetha nabantu abaxhasayo malunga noxinzelelo lwakho
  • ukugcina ijenali ukuze ubonakalise kwaye uqonde iimvakalelo zakho

  Yiya kugqirha okanye umphathiswa ukuba uziva ngathi uxinzelelo lwakho alunakulungiswa okanye ukuba luyakuthintela ekusebenzeni kubomi bakho bemihla ngemihla.

  Yintoni imbonakalo yabantu abanexhala?

  Uninzi lweengxaki zoxinzelelo zihlala zingapheliyo, oko kuthetha ukuba azisoze zanyamalala. Nangona kunjalo, zininzi iindlela zonyango ezifanelekileyo ezikhoyo apho ezinengxaki yokuxhalaba. Ngonyango, utshintsho kwindlela ophila ngayo, kwaye mhlawumbi nonyango, unokufunda indlela yokujongana ngcono nokubanakho ukulawula isifo sakho.

  Ukuthatha

  Zininzi izinto ezinokubangela ixhala. Iimeko zengqondo ezibandakanya uxinzelelo zinokuba yimfuza, kodwa zikwachukunyiswa zezinye izinto.

  Ukuba uziva uxhalabile kwaye kuphazamisa ubomi bakho bemihla ngemihla, thetha nogqirha wakho okanye ugqirha. Nokuba uyintoni unobangela woxinzelelo lwakho, inokunyangwa kwaye ilawulwe.