Oko Kufuneka Ukwazi Ukuba Uhlaselwa Kukuphakuzela Xa Uqhuba

Umxholo

• Wazi njani ukuba kukuhlaselwa kukuphakuzela?
• Yintoni ebangela uloyiko xa uqhuba?
• Lufunyaniswa njani uhlaselo?
• Iingcebiso ngokujamelana nohlaselo loloyiko
• Sebenzisa iziphazamiso ezikhuselekileyo
• Bandakanya izivamvo zakho
• Phola
• Phefumla
• Gxila kwiimpawu zakho, hayi kwiingcinga ezingasemva kwabo
• Qhubeka uqhuba, ukuba ungaqhubeka ngokukhuselekileyo
• Yintoni unyango lokuhlaselwa kukuphakuzela xa uqhuba?
• Unyango lokuziphatha kwengqondo (CBT)
• Unyango lokubonisa
• Unyango olukwi-Intanethi
• Amayeza
• Yintoni imbonakalo ukuba unokuhlaselwa kukuphakuzela?
• Ukuthatha

Uhlaselo, okanye amaxesha amafutshane oloyiko olugqithisileyo, anokoyikisa nokuba kwenzeka ntoni, kodwa kunokuba nzima xa kusenzeka xa uqhuba.

Ngelixa unokufumana uhlaselo loloyiko rhoqo ukuba unengxaki yokuxhalaba okanye uphazamiseko, zinokwenzeka nokuba awunayo.

Kodwa likho ithemba. Uhlaselo lonyango luyanyangeka, kwaye akhona amanyathelo onokuwathatha ukunceda ukukhulula uhlaselo loloyiko oluhlasela ngelixa usemva kwevili.

Wazi njani ukuba kukuhlaselwa kukuphakuzela?

Uhlaselo loloyiko kunye noloyiko kukudidi olubanzi lokuphazamiseka koxinzelelo, kodwa uloyiko kunye noxinzelelo aluxhaphakanga.

Ukuhlaselwa kukothuka kuhlala kubandakanya ikakhulu iimpawu ezibonakalayo ezinokuphazamisa ngokupheleleyo into oyenzayo ixesha elincinci. Banokukwenza uzive ukhutshiwe okanye wahlukile kuwe okanye kwihlabathi elikungqongileyo.

Ngokungafaniyo noxinzelelo, uhlaselo lunkwantyo lubonakala ngathi lwenzeka ngaphandle kwesizathu.

Funda ngakumbi malunga nokuhlaselwa kukothuka kunokuziva ngathi apha.

• imvakalelo ngesiquphe yoloyiko olukhulu
• ukubetha kwentliziyo okanye ukubetha kwentliziyo okukhawulezayo
• ukugcuma nesiyezi
• Ndiva ngathi ungaphela isiqaqa
• ingxaki yokuphefumla okanye ukuziva ngathi uyakrwitsha
• isicaphucaphu
• ukubila nengqele
• intloko, isifuba, okanye iintlungu zesisu
• Ndiva ngathi ungaphulukana nolawulo
• ndiziva ngathi uza kufa

Ukuxhalaba okukhulu kunokubandakanya ezinye zeempawu ezifanayo. Ngapha koko, usenokuziva ngathi uhlaselwa kukuphakuzela. Ukuxhalaba kunokukhula kancinci kwaye kubandakanya neempawu zemvakalelo ngokunjalo, ezinje ngexhala, uvalo, okanye uxinzelelo ngokubanzi.

Isenokuqhubeka ixesha elide kunokuhlaselwa. Ukuxhalaba kuhlala kubangela uxinzelelo, kodwa akusoloko kukoyisa ngokupheleleyo.

Ukuba nohlaselo olunye lokoyika kunokukwenza ube nexhala lokuba nomnye. Akuqhelekanga ukuba ube nexhala lokuba neentlanzi ezininzi ezitshintshisayo ezitshintsha inkqubo yakho yemihla ngemihla ukuzikhusela.

Yintoni ebangela uloyiko xa uqhuba?

Unokuba nohlaselo lokoyika ngelixa uqhuba ngezizathu ezininzi ezahlukeneyo.

Ngamanye amaxesha, uhlaselo loloyiko lwenzeka ngaphandle kwesizathu esicacileyo. Nangona kunjalo, izinto ezithile zinokwenza ukuba uhlaselo lunkwantye ngakumbi, njengale:

• Imbali yosapho yokuphazamiseka kwengqondo
• uxinzelelo olubalulekileyo okanye utshintsho kubomi
• ingozi yakutshanje okanye umothuko, nokuba lowo awuhambelani nokuqhuba

Ukuba uhlaselwa kukuphakuzela amaxesha ngamaxesha, unganexhala lokuba uza kuphinda ubenakho, ngakumbi kwimeko okanye kwindawo apho unokubeka wena okanye abanye emngciphekweni.

Ukuhlaselwa kukothuka kuhlala kubangelwa luloyiko lokuphulukana nolawulo, kodwa ukuba nolu xinzelelo kunokwenza ukuba ubenamava.

Ukuziva uxhalabile, ukuphakuzela, okanye uxinezelekile ngaso nasiphi na isizathu xa uqhuba akuthethi ukuba uyothuka, kodwa ezi zinto zinokwenza uhlaselo lube nokwenzeka.

Uhlaselo loloyiko lunokwenzeka kwakhona ekuphenduleni uloyiko okanye xa uchanabeke kwisibetho, esifana nesiganeko, umbono, ivumba, isandi, okanye imvakalelo ekukhumbuza ngoloyiko lwakho okanye ngexesha lokuhlaselwa kukothuka.

Ukuba unayo i-phobia unokukwazi ukuhlaselwa. Umzekelo, ukudibana noko woyikayo kunokubangela uloyiko.

Oku kunokwenzeka ngokuqhuba koxinzelelo okanye uloyiko lokuqhuba, okanye izinto onokuthi uhlangane nazo ngelixa uqhuba, njengeebhulorho, iitonela, imizimba emikhulu yamanzi, okanye iinyosi kunye nezinye izinambuzane okrokrela ukuba zingangena emotweni yakho.

Lufunyaniswa njani uhlaselo?

Ukuchonga uloyiko, ugqirha wezempilo yengqondo-onje ngengcali yezonyango, ugqirha wengqondo, okanye ugqirha wengqondo-uyakukucela ukuba uchaze ukuba kwenzeka ntoni, kwenzeka nini, wenzani, kwaye uphi.

Iingcali zempilo yengqondo zithelekisa iimpawu ozichazayo nezo zidweliswe kwiNcwadana yokuHlola kunye neNkcazo yeNgxaki yeNgqondo, uHlelo lwesihlanu (DSM-5) ukunceda ekuchongeni uloyiko.

Ukuhlaselwa kukothuka uqobo ayisiyiyo imeko yempilo yengqondo, kodwa inokwenzeka njengenxalenye yenye imeko, enje ngexhala, uxinzelelo lwentlalo, uxinzelelo lwasemva koxinzelelo (PTSD), uxinzelelo, kunye nokuphazamiseka kwengqondo, ukubala nje ezimbalwa.

Ikwajongwa njengokucacisa iimeko ezithile zempilo yengqondo, kubandakanya ukudakumba, i-PTSD, kunye nokusetyenziswa gwenxa kweziyobisi.

Ukuba uhlala uhlaselwa kukuphakuzela, ukhathazeke ngokuba nokuninzi, kwaye utshintshe ubomi bakho bemihla ngemihla okanye indlela oziphethe ngayo ukuze uphephe ukuba nazo, unokuba nesifo sokuphakuzela. Le meko ihlelwe njengengxaki yokuxhalaba kwiDSM-5.

Ingxaki yokuphakuzela iyanyangeka kakhulu, kodwa kuyakufuneka ubonane nengcali yezempilo yengqondo ukuze ufumane uxilongo oluchanekileyo kwaye ufumane unyango olungcono kuwe.

Iingcebiso ngokujamelana nohlaselo loloyiko

Ukuhlaselwa kukothuka kunokubangela uloyiko kunye neempawu zomzimba. Akuqhelekanga ukuziva ngathi ungafa, kunye nezinye iimvakalelo ezingathandekiyo.

Unokuba nobunzima bokuhlala uzolile xa uziva unesiyezi, unentloko elula, okanye awukwazi ukuphefumla. Kuya kufuneka uyeke ukuphuma emotweni yakho kwangoko.

Ukuba ukwindawo ekhuselekileyo, ukuphuma emotweni kunokukunceda ungoyiki kakhulu ngalo mzuzu, kodwa ayizukukunceda ukulungisa into ebangela ukuba woyike.

Kodwa wenza ntoni ukuba akukhuselekanga okanye akunakwenzeka ukuba utsale uze uphume emotweni yakho? Nazi iingcebiso ezininzi zokukunceda ujongane nohlaselo xa uqhuba:

Sebenzisa iziphazamiso ezikhuselekileyo

Ukuba uqhele ukuqhuba, ukumamela umculo, iipodcast, okanye unomathotholo ngelixa uqhuba kunokukunceda ugxile kwenye into ngaphandle kweengcinga zakho zoxinzelelo.

Ukuba uhlala unxunguphalo okanye enye imeko yempilo yengqondo, umculo unokukunceda ukumelana neengcinga kunye neemvakalelo eziphazamisayo, kwaye uthintele uhlaselo.

Zama ukwenza uluhlu lwadlalwayo lweengoma zakho ozithandayo, zokuphumla okanye umculo obandayo. I-podcast elula okanye ehlekisayo okanye umboniso kanomathotholo unokukunceda ugcine ingqondo yakho kwiingcinga ezinokubangela uxinzelelo okanye uxinzelelo.

Bandakanya izivamvo zakho

Thatha iilekese ezimuncu okanye eziqholiweyo, intlaka, okanye into ebandayo ukuze usele nayo xa uqhuba kwenye indawo. Ukuba uqala ukothuka, wanya ilekese okanye usele isiselo sakho.

Ulwelo olubandayo okanye incasa ebukhali yeelekese inokukunceda ubuyise iingqondo zakho kwaye ujonge kwinto ngaphandle kovalo lwakho. Ukuhlafuna itshungama nako kunganceda.

Phola

Ukuba uqala ukuziva udizzy, unentloko elula, okanye ubile, vula imeko yomoya okanye uqengqe iifestile zakho. Umoya obandayo ebusweni bakho nasezandleni unokunceda ukunciphisa iimpawu zakho, kwaye unokuziva uzolile.

Phefumla

Ukuhlaselwa kukothuka kunokubangela ukuphefumla okufutshane kwaye kukwenze uzive ngathi uyaminxa. Oku kunokuba yinto eyoyikisayo, kodwa zama ukuthatha kancinci, ukuphefumla okunzulu. Gxila ekuphefumlweni ngaphakathi nangaphandle, hayi kwinto yokukrwitshwa.

Ukucinga ngokungakwazi ukuphefumla kungenza kube nzima ukubamba umphefumlo wakho. Le mithambo yokuphefumla inokunceda.

Gxila kwiimpawu zakho, hayi kwiingcinga ezingasemva kwabo

Thatha ukuphefumla okunzulu kancinci, vuthulula izandla zakho ukuba ziyangcangcazela, kwaye uvule i-AC ukuba uziva ushushu okanye ubile - okanye isifudumezi-moya ukuba upholile.

Zikhumbuze ukuba iimpawu zomzimba azikho nzulu kwaye ziya kuhamba kwimizuzu embalwa. Zama ukungacingi ngoloyiko lwakho. Inokukunceda ukuzinika into oza kugxila kuyo, njengesakhiwo esikude okanye umqondiso oza kujonga kuwo.

Qhubeka uqhuba, ukuba ungaqhubeka ngokukhuselekileyo

Ukutyhala uloyiko oluhamba noloyiko kunokukunceda woyise. Ukunyanga ukwesaba kuhlala kubandakanya ukuqonda ukuba nangona kubonakala ngathi boyike kangakanani, uloyiko alukuonzakalisi.

Ukuqhuba ngohlaselo lwakho loloyiko kunokukunceda uqaphele ukuba ayikulawuli kwaye ikuqinisekise ukuba ungayilawula ngaphandle kwento embi eyenzekayo. Oku kunokukunceda uzive ukwazi ngakumbi ukujongana noloyiko ukuba unayo enye.

Yintoni unyango lokuhlaselwa kukuphakuzela xa uqhuba?

Abantu abaninzi abahlaselwa kukuphakuzela abanakuze babe nesibini. Ukuba unesifo esingaphaya kwesinye, unokufuna ukuqaphela ukufikelela kugqirha wezempilo yengqondo. Unyango lunokukunceda ufunde indlela yokujongana nokuhlaselwa kukuphakuzela kunye nokulungisa naziphi na izizathu ezingunobangela.

Ukuba uphindaphindiwe, chitha ixesha elininzi ukhathazeka ngokuba nolunye uhlaselo, kwaye uqale ukunqanda umsebenzi, isikolo, okanye ezinye iindawo oqhele ukuya kuzo, unokuba nesifo sokuphakuzela.

Phantse isinye kwisithathu sabantu abanengxaki yokothuka nabo baphuhlisa i-agoraphobia. Le meko ibandakanya uloyiko olukhulu lokuba nolunye uhlaselo loloyiko kwaye ungabinakho ukubaleka ngokukhuselekileyo. Ezi meko zinokuchaphazela umgangatho wobomi bakho ekugqibeleni kwaye zenze kube nzima kuwe nokushiya indlu yakho.

Unyango lunokunceda ekunyangeni zombini ukuphazamiseka kwengqondo kunye ne-agoraphobia. Nazi iintlobo eziqhelekileyo zonyango:

Unyango lokuziphatha kwengqondo (CBT)

I-CBT lolona nyango luphambili lokuphazamiseka, kodwa ukongeza uqeqesho kwizakhono kunokuba nesibonelelo ngakumbi.

Ukujonga abantu abali-100 bafumene ubungqina bokuba abantu abafumene ukomelela kunye noqeqesho lokujongana nezakhono ukongeza kwi-CBT esemgangathweni bafumana ukomelela okukhulu kwaye baphucula umgangatho wobomi.

Unyango lokubonisa

Unyango olubonakalayo lunokukunceda ujongane nohlaselo loloyiko olwenzeka ngenxa yephobia okanye enye imeko eyoyikwayo. Le ndlela ibandakanya ukuziveza kancinci kancinci kwinto oyikayo ngoncedo lwegqirha.

Ukuba woyika ukuqhuba, okanye izinto onokuthi uhlangane nazo xa uqhuba, ezinje ngeebhulorho okanye iitonela, unyango lokuvezwa kunokukunceda ufunde ukoyisa uloyiko lwakho. Oku kunokunciphisa okanye kuphelise uloyiko.

Unyango olukwi-Intanethi

Unyango olukwi-Intanethi lunokunceda ekuphazamisweni kukothuka kunye nohlaselo lokoyika. Uhlobo olufunyenweyo lwe-CBT esekwe kwi-intanethi, ebizwa ngokuba yiPanic Online, yayinezibonelelo ezifanayo zabathathi-nxaxheba njengonyango lobuso ngobuso.

Amayeza

Amanye amayeza anokunceda neempawu zokuhlaselwa kukuphakuzela, nangona zingadibani nezizathu ezibangela uloyiko. Amayeza ugqirha wezifo zengqondo anokumisela abandakanya:

• i-serotonin reuptake inhibitors ekhethiweyo (SSRIs)
• i-serotonin-norepinephrine reuptake inhibitors (SNRIs)
• benzodiazepines

I-Benzodiazepines inokuba ngumlutha, ke uya kuyisebenzisa ixesha elifutshane. Umzekelo, banokukunceda ulawule iimpawu zohlaselo olomeleleyo ukuze uzive ukwazi ukusebenza kwisizathu sabo kunyango.

Yintoni imbonakalo ukuba unokuhlaselwa kukuphakuzela?

Ukuhlaselwa kukothuka kunye nokuphazamiseka ngenxa yoloyiko ngokubanzi kuphucula kunyango, kwaye ingcali yezempilo yengqondo inokukunceda ufumane unyango olusebenzela kakuhle.

Ngelixa ukwonyango, licebo elihle ukuzama ukuqhubeka nokwenza izinto oqhele ukuzenza, kubandakanya ukuqhuba. Ukuba uyakuphepha ukuqhuba ngenxa yokoyika ukuhlaselwa lunkwantyo, unokukufumanisa kunzima ngakumbi ekugqibeleni ukuqhuba kwakhona.

Zama ukuqhuba umgama omfutshane okanye kwiindlela ezizolileyo apho unokuziqhelanisa ngokukhuselekileyo nokuphefumla okunzulu okanye ezinye iindlela zokuphumla ukuba uqala ukuziva unempawu zokoyika. Inokukunceda nokuhamba nomhlobo wakho othembekileyo okanye ilungu losapho xa uqhuba.

Ukuthatha

Abantu abaninzi bayoyika okanye babe nexhala xa beqhuba. Ukuba uziva uziva usoyika kakhulu kwaye uneempawu zomzimba, unokuba nohlaselo.

Ukuba uye wahlaselwa kukuphakuzela emva kwevili okanye ukhathazekile ngokuba unayo, cinga ukuthetha nonyango. Unyango lunokunceda ukuthintela uloyiko xa uqhuba kwaye luncede uphuhlise iindlela zokuhlangabezana noloyiko lwakho malunga nokuqhuba.