Yonke into ekufuneka uyazi ngokuxhomekeka kwengqondo

Umxholo

• Ziintoni iimpawu?
• Uthelekisa njani ukuxhomekeka komzimba?
• Ukuxhomekeka ngokwasemzimbeni kuphela
• Ukuxhomekeka ngokwasemzimbeni nangokwasengqondweni
• Ukuxhomekeka kwengqondo kuphela
• Ngaba ingakhokelela ekurhoxisweni?
• Inyangwa njani?
• Umgca wezantsi

Ukuxhomekeka kwengqondo ligama elichaza imeko yeemvakalelo okanye yengqondo yokuphazamiseka ekusebenziseni iziyobisi, ezinje ngeminqweno eyomeleleyo yento okanye isimilo kunye nobunzima bokucinga ngayo nayiphi na into eyenye.

Usenokukuva kusithiwa "kukukhotyokiswa yingqondo." Amagama athi "ukuxhomekeka" kunye "nokulutha" zihlala zisetyenziswa ngokungafaniyo, kodwa azifani ncam:

• Ukuxhomekeka ibhekisa kwinkqubo apho ingqondo nomzimba wakho zixhomekeke kwinto ukuze uhlale uziva ngendlela ethile. Oku kukhokelela kwiziphumo zokurhoxa xa uyeka ukusebenzisa into.
• Iziyobisi kukuphazamiseka kwengqondo kubandakanya ukusetyenziswa okunyanzelekileyo kweziyobisi ngaphandle kweziphumo ezibi. Yimeko entsonkothileyo enezinto zombini zengqondo nezomzimba ezinzima (ukuba akunakwenzeka) ukwahlulahlula.

Xa abantu besebenzisa igama elithi iziyobisi ngokwengqondo, bahlala bethetha ngokuxhomekeka kwengqondo, hayi ukuba likhoboka.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba kusekho ukwahluka okubanzi kwindlela oogqirha abawasebenzisa ngayo la magama.

Ngapha koko, olona hlobo lutshanje lweDiagnostic and Statistical Manual of Mental Disorders (DSM-5) luchonga “ukuxhomekeka kwento” kunye “nokusetyenziswa gwenxa kweziyobisi” (aka likhoboka) ukusukela oko kwabakho ukudideka okukhulu. (Ngoku zombini zidityanisiwe kwisifo esinye sokusetyenziswa gwenxa kweziyobisi- kwaye zilinganiswe ukusuka kubumnene ukuya kubunzima.)

Ziintoni iimpawu?

Iimpawu zokuxhomekeka kwengqondo zingahluka ukusuka komnye umntu ukuya komnye, kodwa zihlala zibandakanya ukudibanisa oku kulandelayo:

• inkolelo yokuba udinga into yokwenza izinto ezithile, nokuba kukulala, ukuzonwabisa, okanye ukusebenza nje ngokubanzi
• Iminqweno yeemvakalelo eyomeleleyo yeziyobisi
• Ukuphelelwa ngumdla kwimisebenzi yakho yesiqhelo
• ukuchitha ixesha elininzi usebenzisa okanye ucinga ngento leyo

Uthelekisa njani ukuxhomekeka komzimba?

Ukuxhomekeka emzimbeni kwenzeka xa umzimba wakho uqala ukuxhomekeka kwinto ethile ukuze usebenze. Xa uyeka ukusebenzisa le nto, ufumana iimpawu ezibonakalayo zokurhoxa. Oku kunokwenzeka kunye okanye ngaphandle kokuxhomekeka kwengqondo.

Oku akusoloko kuyinto "engalunganga", nangona kunjalo. Umzekelo, abanye abantu baxhomekeke kunyango lwegazi.

Ukucacisa ngcono, nantsi indlela ekunokubonakala ngayo aba babini bebodwa kwaye bedibene kwimeko ye-caffeine.

Ukuxhomekeka ngokwasemzimbeni kuphela

Ukuba usela ikofu rhoqo kusasa ukuze uzivuse, umzimba wakho unokuthembela kuyo ukuba uqaphele kwaye ume nkqo.

Ukuba uthatha isigqibo sokutsiba ikofu ngenye intsasa, uya kuba neentloko eziqaqambayo kwaye uzive uqunjelwe ngokubanzi emva kwemini. Oko kukuxhomekeka komzimba ekudlaleni.

Ukuxhomekeka ngokwasemzimbeni nangokwasengqondweni

Kodwa mhlawumbi uchitha yonke loo ntsasa ucinga ngendlela ikofu enambitha ngayo nevumba layo, okanye ulangazelela isithethe sakho esiqhelekileyo sokuphuma kweembotyi nokuzisila ngelixa ulinde amanzi ukuba afudumale.

Mhlawumbi ujongene nokuxhomekeka emzimbeni nasengqondweni kule meko.

Ukuxhomekeka kwengqondo kuphela

Okanye, mhlawumbi ukhetha iziphuzo zamandla, kodwa kuphela xa unosuku olukhulu oluzayo. Ngentsasa yolunye lwezo ntsuku zinkulu, uphulukana nomkhondo wexesha kwaye uphoswe lithuba lokuthatha itoti xa usiya eofisini.

Uziva ungenaxhala ngesiquphe kuba sele uza kwenza intetho enkulu. Ubanjwe luloyiko lokuba uya kuwagwinta amazwi akho okanye ujije izilayidi ngenxa yokuba ungakhange ufumane ukwanda kwekhafeyini.

Ngaba ingakhokelela ekurhoxisweni?

Xa kuziwa ekurhoxisweni, abantu abaninzi bacinga ngeempawu zakudala ezinxulunyaniswa nokurhoxa kwizinto ezinje ngotywala okanye iiopioids.

Ukushiya kungalawulwa, ukurhoxa kwizinto ezithile kunokuba nzima kwaye kusongele nobomi kwezinye iimeko. Ezinye iimpawu zokurhoxa, njengaleyo ikhankanyiweyo kumzekelo wekofu, azonwabanga.

Kodwa nawe unokufumana ukurhoxa kwengqondo. Cinga malunga noloyiko kunye noloyiko kumzekelo wesithathu apha ngasentla.

Unokuba namava okubonisa ngokwasemzimbeni nangokwasengqondweni.

Isifo sokurhoxa emva kokugula (PAWS) ngomnye umzekelo wokurhoxa kwengqondo. Yimeko ethi ngamanye amaxesha ivele emva kokuba iimpawu zokurhoxa emzimbeni ziyekile.

Olunye uqikelelo lubonisa malunga neepesenti ezingama-90 zabantu ababuya kwi-opioid Addiction kunye neepesenti ezingama-75 zabantu ababuya kwi-alcohol or ezinye iziyobisi ziya kuba neempawu ze-PAWS.

Iimpawu zihlala zibandakanya:

• ukuphuthelwa nezinye iingxaki zokulala
• ukuhamba kweemvakalelo
• ingxaki yokulawula iimvakalelo
• Imiba yokuqonda, kubandakanya iingxaki kwimemori, ukwenza izigqibo, okanye ukugxila
• ixhala
• ukudakumba
• amandla aphantsi okanye ukungakhathali
• ubunzima bokulawula uxinzelelo
• ingxaki kunye nolwalamano lomntu

Le meko inokuhlala iiveki, kwaneenyanga, kwaye iimpawu zinokubakho ukusuka kubumnene ukuya kubunzima.

Iimpawu zisenokutshintsha-tshintsha, ziphucule ixesha elithile kwaye ziqinise xa uphantsi koxinzelelo oluninzi.

Inyangwa njani?

Ukunyanga ukuxhomekeka emzimbeni kuphela ngokuthe ngqo. Eyona ndlela ibalaseleyo ibandakanya ukusebenzisana nengcali ukuze icuthe ukusetyenziswa kancinci kancinci okanye iyeke ukusetyenziswa ngokupheleleyo ngelixa iphantsi kweliso lokulawula iimpawu zokurhoxa.

Ukunyanga ukuxhomekeka kwengqondo kunzima ngakumbi. Abanye abantu abajongana nokuxhomekeka ngokwasemzimbeni nangokwengqondo, icala lezengqondo ngamanye amaxesha lisombulula ngokwalo nje ukuba ukunyangwa komzimba kunyangwa.

Kwiimeko ezininzi, nangona kunjalo, ukusebenza nonyango yeyona khosi ilungileyo yokujongana nokuxhomekeka kwengqondo, nokuba iyenzeka yodwa okanye ecaleni kokuxhomekeka komzimba.

Kunyango, uya kuthi ujonge iipateni ezibangela ukuba uzisebenzise kwaye wenze iipateni ezintsha zokucinga kunye nokuziphatha.

Umgca wezantsi

Ukuthetha malunga nokuphazamiseka kokusetyenziswa kweziyobisi kunokuba nzima, kwaye ayisiyiyo nje ngokuba sisihloko esinovakalelo. Maninzi amagama abandakanyekayo athi, ngelixa enxulumene, athetha izinto ezahlukeneyo.

Ukuxhomekeka kwengqondo kubhekisa kwindlela abanye abantu abeza ngayo ngokwasemphefumlweni okanye ngokwasengqondweni ngento ethile.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.