Ukuqonda umahluko phakathi kokuQaphela kunye nokunyanzelwa
Umxholo
- Yintoni ukuthanda izinto?
- Ukuqwalaselwa okunxulumene nongcoliseko
- Ukuqwalaselwa malunga nokuziphatha kweetaboo
- Ukuqwalaselwa malunga nokuphulukana nolawulo okanye ukwenza ukuthanda kwakho
- Ukuqwalaselwa ngokubangela ingozi ngengozi
- Ukuqwalaselwa malunga nokufuna izinto ukuba zilungelelaniswe okanye zigqibelele
- Imiba yolwimi
- Yintoni ukunyanzelwa?
- Ukujonga ukunyanzelwa
- Ukunyanzelwa kwengqondo
- Ukucoca ukunyanzeliswa
- Ukuphindaphinda okanye ukuhlela ukunyanzelwa
- Zibukeka njani izinto ezingafunekiyo kunye nokunyanzelwa?
- Ngaba ukutyeba kungakho ngaphandle kokunyanzelwa?
- Ufuna nini uncedo
Ukuphazamiseka okungafunekiyo okunyanzelekileyo (i-OCD) kubandakanya ukuphikelela okungafunekiyo, okungafunekiyo kunye nokunyanzelwa.
Nge-OCD, iingcinga ezingafunekiyo zihlala zibangela isenzo esinyanzelekileyo esenzelwe ukunceda ukuphelisa iingcinga kunye nokunciphisa uxinzelelo. Kodwa oku kuhlala kunika kuphela ukukhululeka kwexesha elifutshane kwaye akuyenzi loo nto iphambuke.
Ukuqwalaselwa kunye nokunyanzelwa kunokuba ngumjikelo ekunzima ukuwuyeka. Ixesha olichitha kunyanzelo lingaqala ukuthatha ixesha lakho elininzi kangangokuba ukufumanisa kunzima ukwenza enye into. Oku kunokuchaphazela isikolo sakho, umsebenzi, okanye ubomi bakho, okukhokelela kuxinzelelo ngakumbi.
Funda ukuze ufumane okungakumbi malunga nokutyeba kunye nokunyanzelwa, kubandakanya imizekelo yendlela ezinokuthi zenzeke ngayo kunye nomntu kwaye xa kunokuba luncedo ukuthetha nengcali yezempilo yengqondo.
Yintoni ukuthanda izinto?
Iingcinga eziqwalaselweyo zinokuphazamisa ubomi bakho bemihla ngemihla, zikucaphukise kwaye zenze kube nzima ukwenza izinto ofuna ukuzenza. Nokuba uyazi ukuba azinyani kwaye uyazi ukuba awuzukuzenza, usenokuziva ukhathazekile kwaye ukhathazekile unakho zenze kubo. Ngenxa yoko, unokuzama ukunqanda yonke into ebangela ezi ngcinga.
Zininzi iintlobo zokuthotywa, kwaye kuyinto eqhelekileyo ukuba namava ohlobo olunye. Iimpawu ngokubanzi zixhomekeke kuhlobo.
Nanku ukukhangela kwimixholo eqhelekileyo.
Ukuqwalaselwa okunxulumene nongcoliseko
Ezi zinto zibandakanya iingcinga kunye nokukhathazeka malunga nezinto ezinokukwenza ungcolise okanye ugule, ezinje:
- udaka nobumdaka
- ulwelo lomzimba
- imitha, ungcoliseko, okanye enye ingozi yendalo
- iintsholongwane kunye nokugula
- Izinto zekhaya eziyityhefu (iimveliso zokucoca, ukutshiza izinambuzane, njalo njalo)
Ukuqwalaselwa malunga nokuziphatha kweetaboo
Ezi zinto zingafunekiyo zinokuza njengemifanekiso okanye ukubongoza. Banokucaphuka kakhulu, kuba uyazi ukuba awufuni ukwenza kubo. Banokubandakanya:
- iingcinga ezingcolileyo malunga namalungu osapho, abantwana, okanye nangantoni na eyingozi okanye eyingozi yesondo
- iingcinga ezingafunekiyo malunga nokuziphatha ngokwesondo awunamdla kuko
- Ungazikhathazi ngokwenza izinto ngogonyamelo kwabanye
- uloyiko lokwenza ngendlela yokunyelisa okanye ukukhathazeka oye wakhubekisa uThixo (scrupulosity)
- uloyiko lokuba iindlela zokuziphatha eziqhelekileyo azilunganga okanye aziphathi kakuhle
Kubalulekile ukugcina engqondweni ukuba ukuba nezi ntlobo zeengcinga ezingafunekiyo akuthethi ukuba uza kuzenza. Inxalenye yezinto ezibenza bakhathazeke kakhulu kukuba wena andifuni ukwenza ngazo.
Ukuqwalaselwa malunga nokuphulukana nolawulo okanye ukwenza ukuthanda kwakho
Akuqhelekanga ukuxhalaba uya kwenza ngokunyanzeliswa okanye kwiingcamango ezingenayo. Umzekelo unokukhathazeka malunga:
- wenzakalisa wena okanye omnye umntu
- ukuba okuthile okanye ukophula eminye imithetho
- ukugqabhuka kwentetho enoburharha, ekrwada, okanye engamanyala
- ukwenza imifanekiso engafunekiyo okanye iingcinga ezingenayo
Kwakhona, ukubanazo ezi zinto akuthethi ukuba uya kuzenza.
Ukuqwalaselwa ngokubangela ingozi ngengozi
Ngolu hlobo lokuphazamiseka, unokukhathazeka ukuba uya kubangela ingozi okanye intlekele. Eminye imizekelo ibandakanya:
- utyhefa umntu ngokusebenzisa into engalunganga okanye ngempazamo kubandakanya into eyityhefu xa upheka
- ngengozi ukubetha umntu okanye isilwanyana xa uqhuba
- singaqondanga sishiya isitovu sivuliwe okanye isixhobo sixhunyiwe kwaye senza umlilo
- ukulibala ukutshixa ikhaya lakho okanye iofisi, enokuthi iqhekezwe ngenxa yoko
Ukuqwalaselwa malunga nokufuna izinto ukuba zilungelelaniswe okanye zigqibelele
Olu hlobo lokuthabatheka ludlula ngaphaya kweempawu zokugqibelela. Endaweni yokufumana ulwaneliseko kwizinto ezicocekileyo okanye ezilinganayo, unokuziva ukhathazeke kakhulu xa into ethile i-askew iswanyiwe kwaye kufuneka yenze uhlengahlengiso ide ibe 'ilungile.'
Ezinye iimpawu zibandakanya:
- Ukoyika ukuba uyakulibala, okanye ulibale, into ebalulekileyo
- Ukufuna izinto okanye ifanitshala ukujongana nendlela ethile okanye ube ngolandelelwano oluthile
- Izinto ezifunekayo (ukutya, izinto ezijikeleze indlu yakho, njl. njl.) Ukuba zilingane okanye zilingane
- ukuzikhathaza ngokulahla izinto xa zibalulekile okanye uza kuzifuna kamva
Imiba yolwimi
Kwincoko nje, abantu bahlala besebenzisa igama elithi "ukuthanda" ukubhekisa kwinto abayithandayo, ngokwenene njenge. Kodwa kwimeko ye-OCD kunye neemeko ezinxulumene noko, ukutyeba akunto imnandi.
Ukuthetha izinto ezinje, "Ndithanda kakhulu amaxwebhu olwaphulo-mthetho," okanye ukuthetha ngebhola ekhatywayo "ukuthanda" kunokunciphisa amava abantu abaphila ne-OCD kunye neemeko ezinxulumene noko kwaye kube negalelo ekudidekeni malunga nokuba zibandakanya ntoni na ezi meko.
Yintoni ukunyanzelwa?
Ukunyanzelwa kubhekisa kwiimpendulo zengqondo okanye zomzimba okanye isimilo sokuziphatha. Ungaziva unesidingo sokuziphindaphinda ezi ndlela zokuziphatha nangona ungafuni ukuzenza. Oku kungathatha iiyure zomhla wakho.
Ukwenza oku kunyanzelwa kuzisa imvakalelo yokukhululeka kuthando, kodwa le mvakalelo ihlala ixeshana.
Ngamanye amaxesha ukunyanzeliswa kunxulumene kwaye kufanelekile ekuthatheni. Umzekelo, unokujonga, uvule, kwaye uphinde uvule umnyango wangaphambili amaxesha asixhenxe ngaphambi kokuba ushiye ukuthintela ukungena.
Kodwa kwezinye iimeko, banokungadibani kwaphela. Umzekelo, unokucofa indawo ethile eludongeni ngaphambi kokuba uphume endlwini kuba uziva ngathi kuyanceda ukukhusela kwingozi yemoto xa usiya emsebenzini.
Njengokuthothisa, ukunyanzelwa kuhlala kufikelela kwiindidi ezimbalwa eziphambili.
Ukujonga ukunyanzelwa
Ukunyanzelwa okunxulumene nokujonga kunokubandakanya:
- uqiniseke ukuba awenzakalisanga okanye ngekhe wenzakalise mntu - umzekelo, ngokufihla iimela okanye ukubuyisa iindlela zokuqhuba
- uqiniseke ukuba awuzilimazanga
- ukuphinda usebenze kwakhona kwaye uqiniseke ukuba awenzanga mpazamo
- Ukuqinisekisa ukuba izixhobo zombane zicinyiwe
- Ukuqinisekisa ukuba iingcango neefestile zitshixiwe
- ukujonga umzimba wakho ukuqinisekisa ukuba awunazo iimpawu zomzimba
Ukunyanzelwa kwengqondo
Izithethe zengqondo okanye zokucinga zihlala zibandakanya:
- ukuthandaza
- ukubala kwinani elithile
- Ukuphindaphinda amagama okanye amanani kwipatheni ethile okanye kwinani elisetiweyo lamaxesha
- amanani okanye ukwenza uluhlu malunga nemisebenzi okanye iintshukumo
- ukuphonononga okanye ukuhamba ngeziganeko okanye iincoko ezenzekileyo
- ukubuyisa ngengqondo okanye ukucima igama elibi okanye umfanekiso ngokufaka elinye endaweni yawo
Ukucoca ukunyanzeliswa
Oku kunyanzelwa kunokubandakanya ukucoca iindawo ezingqongileyo okanye umzimba wakho, ezinje:
- ukuhlamba izandla amatyeli amaninzi
- ukunqanda ukubamba izinto ezithile okanye abantu ukunqanda ungcoliseko
- ufuna ukulandela isithethe esithile sokuhlamba
- ukulandela amasiko athile ococeko abantu abaninzi abanokuthi bawathathe ngokugqithileyo
- ukucoca indlu yakho, indawo osebenza kuyo, okanye ezinye iindawo eziphindaphindayo okanye inani elithile lamaxesha
Ukuphindaphinda okanye ukuhlela ukunyanzelwa
Oku kunyanzelwa kunokubandakanya ukwenza izinto inani elithile lamaxesha okanye kude kubekho into ejongeka okanye iziva ilungile. Umzekelo:
- ukwenza into inani elithile lamaxesha
- ukuchukumisa amalungu omzimba wakho amaxesha amaninzi okanye ngolandelelwano oluthile
- ukucofa okanye ukuchukumisa izinto xa ungena kwaye uphuma kwigumbi
- Ukujikisa yonke into kwicala elinye
- ukuhlela izinto kwipateni ethile
- ukwenza iintshukumo zomzimba, njengokuqhwanyaza, inani elithile lamaxesha
Eminye iminyanzelo inokubandakanya:
- Ukufuna ukuqinisekiswa ngabahlobo, amalungu osapho, okanye abantu benkolo
- imvakalelo yokuqhutywa kukuvuma isenzo esithile amaxesha ngamaxesha
- ukuthintela izinto ezinokubangela okanye nayiphi na imeko enokuthi ikhokelele ekunyanzelweni
Zibukeka njani izinto ezingafunekiyo kunye nokunyanzelwa?
Ngokubanzi, uninzi lwabantu olunamava e-OCD kukucinga okungaphaya kwengqondo, kwaye emva koko baziva benyanzelekile ukuba benze isenzo (ukunyanzelwa) ukunceda ekunciphiseni uxinzelelo okanye uxinzelelo olunxulunyaniswa nokutyeba.
Ukugqithisa kunye nokunyanzeliswa kunokuba nobudlelwane omnye nomnye, kodwa oku akusoloko kunjalo.
Nayi eminye imizekelo yendlela ukutyeba kunye nokunyanzelwa okunokubonakala ngayo kubomi bokwenyani. Gcina nje ukhumbula ukuba abantu bafumana i-OCD kunye nezinye iimeko zempilo yengqondo ngeendlela ezahlukeneyo. Nangona ingenabubanzi, le tafile yenzelwe ukukunceda uqonde ngcono umahluko phakathi kokuthothisa nokunyanzelwa, kunye nendlela ezinxibelelana ngayo.
| Uqwalaselo | Ukunyanzelwa |
| “Ndiyazi ukuba ndithe ngqo. Ndinomdla kubafazi. Ndinentombi endithandana nayo. Kodwa kuthekani ukuba mna Ndingu notsaleleke nakumadoda? ” | Ukukhangela i-intanethi kwiifoto "zamadoda anomdla" kwaye ujonge kumaphepha ezithombe ukubona ukuba ngaba zibangela ukuvuka. |
| "Kuthekani ukuba umntwana uyeka ukuphefumla ebusuku?" | Ukuseta i-alamu ukuba icime yonke imizuzu engama-30 ubusuku bonke ukujonga umntwana. |
| Ukuba nengcinga yokungena ngaphakathi ekuthabatheni iimpahla embindini wentlanganiso yomsebenzi. | Upelo "cwaka" ngasemva ngengqondo ngalo lonke ixesha ingcinga ifika ide ihambe. |
| “Le ofisi ingcolisekile. Ukuba ndichukumisa nantoni na, ndiza kugula. ” | Ukuhlamba izandla kathathu, umzuzu ngalo lonke ixesha, nanini na uchukumisa okanye ucinga ukuba uchukumise into. |
| "Ukuba ndithe ndalibala into ebalulekileyo?" | Kufuneka ugcine isiqwengana seposi, isaziso, okanye uxwebhu, naxa bephelelwe lixesha kwaye bengasenakho ukusebenzisa. |
| "Utata uza kuba nengozi emsebenzini xa ndingabethi unyawo ngalunye ngasemva komlenze ngamnye amaxesha ali-12." | Ukucofa unyawo lwakho emlenzeni wakho ngenani elisetiweyo lamaxesha, kwaye ukuqala kwasekuqaleni ukuba wenze impazamo. |
| "Kuthekani ukuba nditshayisa ivili ngelixa ndiqhuba nditshayisa enye imoto ngabom?" | Ukubetha intloko yakho kasixhenxe kwicala ngalinye ukukhupha ingcinga ngalo lonke ixesha kuvela, kwaye uphinda isithethe ukuze uqiniseke ukuba ingcinga ayibuyi. |
| "Kuthekani ukuba ngempazamo ndiphatha umntu ngokungafanelekanga?" | Ukuqinisekisa ukuhamba okanye ukuhlala kude nengalo yomnye umntu, usuke kwangoko xa usondela kakhulu, kwaye ubuza rhoqo, "Ngaba oko bekusondele kakhulu? Ngaba loo nto ibingafanelekanga? ” |
| “Ukuba ndiyalibala ukuvuma esinye sezono zam, uThixo uyakundicaphukisa.” | Ukuyila uluhlu olude lwazo zonke izinto ezinokuthi "ziphosakele" okanye isimilo esifanelekileyo kwaye wenze uvumo olutsha okanye uthandaze ngalo lonke ixesha ukhumbula entsha. |
| "Ukuba ndijonga ixesha xa litshintsha ukusuka ku-11: 59 kuye ku-12: 00, umhlaba uzophela." | Ukujika zonke iiwotshi ujikeleze, ukunqanda ukujonga nayiphi iwotshi okanye umnxeba kufutshane nexesha, kwaye ujonge amaxesha amaninzi ukuqinisekisa ukuba iiwotshi zijikile okanye zafihlwa, kwimeko enokwenzeka. |
| "Ukuba andinyatheleki kwisithathu, umfana wam uza kuphulukana nomsebenzi." | Ukunyathela konke ukuphuka kwesithathu, kwaye ubuye umva kwaye uphinde ukwenze ukuze uqiniseke. |
| Ukuba nengcinga yokungena ngaphakathi ngokufuna ukuthetha igama elithile. | Ukuthetha ilizwi kuye wonke umntu ombonayo, kwanasemva kokuzama ukulwa nomnqweno wokwenza njalo. |
| Ukuba nengcinga yokungena ngaphakathi ngomnwe kwisokethi sombane. | Ukumboza zonke iindawo ezithengiswayo ngeeplastiki kunye nokujonga nganye kathathu rhoqo xa kuvela ingcamango. |
| “Kuthekani ukuba ndinethumba?” | Ukujonga ngokubonakalayo nangokwasemzimbeni umzimba wakho uphela ukuba ufumane amaqhuma amaxesha amaninzi ngemini ukuze uqiniseke ukuba akukho namnye uvelileyo. |
Ngaba ukutyeba kungakho ngaphandle kokunyanzelwa?
Ngelixa sihlala sicinga ngokungakhathali kunye nokunyanzeliswa kwimeko ye-OCD, kukho umahluko ongaziwayo kangako we-OCD abanye babhekisa kuwo njenge "pure O." Igama livela kwimbono yokuba ibandakanya ukutyeba kuphela.
Iingcali zikholelwa ukuba olu hlobo ngokubanzi lusabandakanya amasiko anyanzelekileyo, nje ukuba ezi zithethe zijongeka zahlukile kwindlela yokuziphatha okunyanzelekileyo.
Ukucoceka O kuhlala kubandakanya iingcinga ezingathandekiyo kunye nemifanekiso ye:
- wenzakalisa wena okanye abanye abantu
- izenzo zesondo, ngakumbi abo ucinga ukuba ziphosakele, aziphethe kakuhle, okanye ziyingozi kwabanye
- ukunyelisa okanye iingcinga zonqulo
- iingcinga ezingafunekiyo okanye ezingathandekiyo malunga namaqabane athandanayo nabanye abantu
Unganexhala lokwenza ezi ngcinga okanye uchithe ixesha elininzi ucinga ukuba zikwenza umntu ombi. Ezi ngcinga zinokuba yinxalenye yokunyanzelwa. Zingabonakali nje kwaye zikhonkrithi njengoko abantu benyanzela ukuba bacinge.
Kuqhelekile ukuba uchithe ixesha elininzi lokulandela iingcinga ukuze uziqonde kwaye uziqinisekise ukuba awuzukuzenza. Usenokuthandaza okanye uphinde amabinzana athile ukucima umfanekiso okanye ingcinga.
Ngelixa iNcwadi yokuHlola kunye neNgcaciso yeNgcaciso yeNgqondo yavuma ukuba abantu banokuba ne-obsessions ngaphandle kokunyanzelwa kwaye ngokuchaseneyo, u-O omsulwa akabonwa njengesi sifo esisemthethweni.
Ufuna nini uncedo
Nabani na onokufumana ulungelelwaniso olufutshane lwengqondo, iingcinga ezingafunekiyo kunye nokuphazamiseka, okanye iminqweno engachazekiyo yokwenza umsebenzi okanye isenzo esithile. Ngokubanzi, ukutyeba nokunyanzelwa kubonisa kuphela i-OCD xa:
- thatha indawo ebalulekileyo yosuku lwakho
- azifuneki
- ichaphazela kakubi ubomi bakho kunye nobudlelwane
Ukuziva unesidingo sokucoca okuninzi kuba uyakonwabela ukucoca kwaye nokubukeka kwendlu ecocekileyo ngekhe kungabi luphawu lwe-OCD, kuba uyawuthanda umsebenzi kunye neqhayiya kwisiphumo.
Intoni unakho bonisa i-OCD, umzekelo, woyika ukuba umntwana wakho angahlaselwa sisifo esibi ukuba awunayo indlu ecocekileyo kwaye engenazintsholongwane. Njengomphumo wale nkxalabo ingapheliyo, ucoca iiyure ezininzi suku ngalunye kodwa ukhathazekile uphulukene nento kwaye uzive ukhathazekile de uqale ukucoca kwakhona.
Ukuba unayo nayiphi na impawu ze-OCD, ukuthetha nengcali yezempilo yengqondo kunokunceda. Ingcali inokukunceda uchonge ukutyeba kunye nokunyanzelwa kwaye uqalise ukujongana nabo ukunciphisa ifuthe abanalo ebomini bakho.
Iimpapasho Ezinomdla
Impandla yomntu oyindoda