Ukuxhalaba ekuhlaleni

Umxholo

• Iimpawu zoKhathazeka kweNtlalo
• Yintoni ebangela ukuphazamiseka kweNtlalo?
• Ukuchonga ukuphazamiseka koxinzelelo lweNtlalontle
• Unyango lweXhala loKhathazeka kweNtlalo
• Unyango lokuziphatha okuqinisekileyo
• Unyango lokubonisa
• Unyango lweqela
• Ukuphepha icaffeine
• Ukufumana ubuthongo obuninzi
• Imbonakalo yoKhathazeka kweNtlalo

Yintoni uxhalaba ekuhlaleni?

Ukuphazamiseka koxinzelelo kwezentlalo, ngamanye amaxesha ekubhekiswa kuko njenge-phobia yentlalontle, luhlobo lwesifo sokukhathazeka esibangela uloyiko olukhulu kwizicwangciso zentlalo. Abantu abanale ngxaki abanengxaki yokuthetha nabantu, ukudibana nabantu abatsha, kunye nokuzimasa iindibano zoluntu. Boyika ukugwetywa okanye bahlolwe ngabanye. Banokuqonda ukuba uloyiko lwabo alunangqondo okanye alunangqiqo, kodwa bazive bengenamandla okuboyisa.

Ukuxhalaba kwezentlalo kwahlukile kwiintloni. Iintloni zihlala zihlala ixesha elifutshane kwaye aziphazamisi ubomi bukabani. Uxinzelelo kwezentlalo luyaqhubeka kwaye luyadodobalisa. Inokuchaphazela amandla omntu oku:

• sebenza
• hamba isikolo
• phuhlisa ubudlelwane obusondeleyo nabantu abangaphandle kosapho

Ngokwe-Anxiety and Depression Association of America (ADAA) malunga nezigidi ezili-15 zabantu abadala baseMelika abanengxaki yokuxhalaba ekuhlaleni. Iimpawu zolu phazamiseko zinokuqala kwiminyaka eyi-13.

Iimpawu zoKhathazeka kweNtlalo

Ukudibana kwezentlalo kunokubangela ezi mpawu zilandelayo:

• ihlazo
• isicaphucaphu
• ukubila okugqithisileyo
• ukungcangcazela okanye ukungcangcazela
• kunzima ukuthetha
• utywala okanye intloko
• ukukhawuleza kwentliziyo

Iimpawu zengqondo zinokubandakanya:

• Ukuxhalaba kakhulu malunga neemeko zentlalo
• ukukhathazeka iintsuku okanye iiveki ngaphambi komsitho
• ukunqanda iimeko zentlalo okanye ukuzama ukudibanisa imvelaphi ukuba kufuneka ubekho
• ukhathazeka ngokuzihlaza kwimeko yentlalo
• ukhathazeka ngokuba abanye abantu bayakuqaphela ukuba uxinezelekile okanye unovalo
• ukufuna utywala ukuze ujongane nemeko yentlalo
• ukungabikho esikolweni okanye emsebenzini ngenxa yexhala

Kuqhelekile ukuba ngamanye amaxesha uzive uxhalabile. Nangona kunjalo, xa une-phobia yentlalontle, uhlala usoyika ukugwetywa ngabanye okanye ukuhlaziswa phambi kwabo. Unokuziphepha zonke iimeko zentlalo, kubandakanya:

• ukubuza umbuzo
• Udliwanondlebe lomsebenzi
• ivenkile
• usebenzisa izindlu zangasese zikawonke-wonke
• bethetha emnxebeni
• ukutya esidlangalaleni

Iimpawu zoxinzelelo lwasentlalweni zingenakwenzeka kuzo zonke iimeko. Unokuba noxinzelelo olulinganiselweyo okanye olukhethiweyo. Umzekelo, iimpawu zinokwenzeka kuphela xa usitya phambi kwabantu okanye uthetha nabantu ongabaziyo. Iimpawu zinokwenzeka kuzo zonke iisetingi zentlalo ukuba unetyala elinobuzaza.

Yintoni ebangela ukuphazamiseka kweNtlalo?

Oyena nobangela we-phobia yentlalo awaziwa. Nangona kunjalo, uphando lwangoku luxhasa uluvo lokuba lubangelwa kukudityaniswa kwemeko yokusingqongileyo kunye nemfuza. Amava amabi nawo anokuba negalelo kwesi sifo, kubandakanya:

• ukuxhatshazwa
• ungquzulwano losapho
• ukuxhatshazwa ngokwesondo

Ukuchaphazeleka komzimba njengokungalingani kwe-serotonin kunokuba negalelo kule meko. I-Serotonin yikhemikhali kwingqondo enceda ukulawula imood. I-amygdala egqithisileyo (isakhiwo kwingqondo elawula impendulo yoloyiko kunye neemvakalelo okanye iingcinga zoxinzelelo) kunokubangela ezi ngxaki.

Ukuphazamiseka koxinzelelo kunokuhamba kwiintsapho. Nangona kunjalo, abaphandi abaqinisekanga ukuba ngaba ngokwenene badibene neemeko zofuzo. Umzekelo, umntwana unokukhula abe noxinzelelo ngokufunda indlela yokuziphatha komnye wabazali bakhe onesifo sokukhathazeka. Abantwana banokukhulisa ukuphazamiseka koxinzelelo ngenxa yokukhuliswa kulawulo okanye kwindawo engakhuselekanga.

Ukuchonga ukuphazamiseka koxinzelelo lweNtlalontle

Akukho luvavanyo lonyango lokujonga imeko yoxinzelelo lwentlalo. Umboneleli wakho wezononophelo lwempilo uya kuxilonga i-phobia yentlalo kwinkcazo yeempawu zakho. Banokuchonga i-phobia yentlalo emva kokuvavanya iindlela ezithile zokuziphatha.

Ngexesha lokuqeshwa kwakho, umboneleli wakho wezempilo uya kukucela ukuba uchaze iimpawu zakho. Bayakukucela ukuba uthethe ngeemeko ezibangela iimpawu zakho. Iikhrayitheriya zokuphazamiseka koxinzelelo lwentlalo zibandakanya:

• uloyiko oluhlala luhleli lweemeko zentlalo ngenxa yokoyika ukuthotywa okanye ukuphoxeka
• Ukuziva uxhalabile okanye uphaku phambi konxibelelwano lwentlalo
• ukuqonda ukuba uloyiko lwakho alunangqiqo
• ixhala eliphazamisa ubomi bemihla ngemihla

Unyango lweXhala loKhathazeka kweNtlalo

Iindidi ezininzi zonyango ziyafumaneka kukuphazamiseka koxinzelelo lwasentlalweni. Iziphumo zonyango zahlukile kumntu kumntu. Abanye abantu bafuna uhlobo olunye lonyango. Nangona kunjalo, ezinye zinokufuna ngaphezulu kwesinye. Umboneleli wakho wezempilo unokukuthumela kumboneleli wezempilo yengqondo ukuba afumane unyango. Ngamanye amaxesha, ababoneleli beenkonzo zokuqala banokucebisa amayeza ukunyanga iimpawu.

Ukhetho kunyango lokuphazamiseka koxinzelelo lwentlalo lubandakanya:

Unyango lokuziphatha okuqinisekileyo

Olu nyango lukunceda ukuba ufunde indlela yokulawula uxinzelelo ngokuphumla kunye nokuphefumla, kunye nendlela yokutshintsha iingcinga ezingalunganga.

Unyango lokubonisa

Olu hlobo lonyango lukunceda ngokuthe ngcembe ukujongana neemeko zentlalo, kunokuba uziphephe.

Unyango lweqela

Olu nyango lunceda ukuba ufunde izakhono zentlalo kunye neendlela zokunxibelelana nabantu kuseto lwasentlalweni. Ukuthatha inxaxheba kunyango lweqela nabanye abanoloyiko olufanayo kunokukwenza uzive ungeyedwa. Iya kukunika ithuba lokuziqhelanisa nezakhono zakho ezintsha ngokudlala indima.

Unyango lwasekhaya lubandakanya:

Ukuphepha icaffeine

Ukutya okunje ngekofu, itshokholethi kunye nesoda zizinto ezikhuthazayo kwaye zinokunyusa uxinzelelo.

Ukufumana ubuthongo obuninzi

Kunconywa ukufumana iiyure ezisibhozo zokulala ubusuku ngabunye. Ukungabikho kokulala kunokunyusa uxinzelelo kunye neempawu eziba mandundu ze-phobia yentlalo.

Umboneleli wakho wezempilo unokuyalela amayeza anyanga uxinzelelo kunye noxinzelelo ukuba imeko yakho ayiphuculanga kunyango kunye notshintsho kwindlela ophila ngayo. La mayeza akanyangi ukuphazamiseka koxinzelelo kwezentlalo. Nangona kunjalo, banokuphucula iimpawu zakho kwaye bakuncede usebenze kubomi bakho bemihla ngemihla. Ingathatha ukuya kwiinyanga ezintathu zonyango ukuze uphucule iimpawu zakho.

Amachiza avunywe nguLawulo loKutya kunye noLawulo lweziyobisi (i-FDA) ukunyanga uxinzelelo lwentlalo kubandakanya iPaxil, iZoloft, kunye ne-Effexor XR. Umboneleli wakho wezempilo angakuqala ngethamo eliphantsi lonyango kwaye ngokuthe ngcembe wandise amayeza akho ukuthintela iziphumo ebezingalindelekanga.

Iziphumo eziqhelekileyo zala mayeza zibandakanya:

• ukulala (ukungalali)
• ukutyeba kwakho
• isisu esimoshakele
• ukungabikho komnqweno wesondo

Thetha nomboneleli wakho wezempilo malunga neenzuzo kunye nobungozi bokuthatha isigqibo sokuba loluphi unyango olulungele wena.

Imbonakalo yoKhathazeka kweNtlalo

Ngokutsho kwe-ADAA, malunga neepesenti ezingama-36 zabantu abanexhala loluntu abathethi kumboneleli wezempilo de babe neempawu ubuncinci iminyaka eli-10.

Abantu abane-phobia yentlalontle banokuxhomekeka kwiziyobisi nakutywala ukuze bakwazi ukujamelana noxinzelelo olubangelwa kukunxibelelana kwezentlalo. Ukushiya kunganyangwa, i-phobia yentlalo inokukhokelela kwezinye iindlela zokuziphatha ezinobungozi obukhulu, kubandakanya:

• utywala neziyobisi
• ubulolo
• iingcinga zokuzibulala

Umbono woxinzelelo lwentlalo ulungile ngonyango. Unyango, utshintsho kwindlela yokuphila, kunye nonyango lunokunceda abantu abaninzi ukuba bajongane noxinzelelo kunye nokusebenza kwiimeko zentlalo.

I-phobia yentlalo ayifanelanga ilawule ubomi bakho. Nangona kunokuthatha iiveki okanye iinyanga, unyango lwengqondo kunye / okanye amayeza anokunceda ukuba uzive uzolile kwaye uzithembile nakwimeko zentlalo.

Gcina uloyiko lwakho phantsi kolawulo ngu:

• ukuqonda izinto ezibangela ukuba uqale ukoyika okanye ungalawuleki
• uziqhelanisa nokuphumla kunye neendlela zokuphefumla
• ukuthatha amayeza akho njengoko kuyalelwe