Indlela Yokoyisa Ukuxhalaba Kokuhamba Kwakho

Umxholo

• Iimpawu zokuxhalaba
• Yintoni ebangela ixhala ngohambo?
• Iingcebiso zokunceda ukoyisa ixhala malunga nokuhamba
• Chonga izinto ezibangela ukuba ubange
• Cwangcisa iimeko ezithile
• Cwangcisa uxanduva ekhaya ngelixa ungekhoyo
• Zisa uninzi lweziphazamiso
• Ziqhelise ukuphumla
• Ukuhamba nabahlobo
• Cinga ngamayeza
• Fumana izinto ezintle xa useluhambeni
• Lufunyaniswa njani ixhala?
• Ukuthatha

Uloyiko lokundwendwela indawo entsha, engaqhelekanga kunye noxinzelelo lwezicwangciso zokuhamba kungakhokelela kwinto ngamanye amaxesha ebizwa ngokuba luxinzelelo lokuhamba.

Ngelixa ingeyiyo imeko yempilo yengqondo echongiweyo ngokusemthethweni, kubantu abathile, ukuxhalaba malunga nokuhamba kunokuba nzima, kubathintele baye ekhefini okanye bonwabele nayiphi na imeko yokuhamba.

Funda ezinye zeempawu eziqhelekileyo kunye noonobangela boxinzelelo malunga nokuhamba, kunye neengcebiso kunye nonyango lokukunceda woyise.

Iimpawu zokuxhalaba

Ngelixa iimpawu zoxinzelelo zahlukile kuye wonke umntu, ukuba ixhala lakho linxulumene nokuhamba, xa uhamba okanye ucinga ngokuhamba unokufumana:

• ukukhawuleza kwentliziyo, iintlungu zesifuba, okanye ubunzima bokuphefumla
• isicaphucaphu okanye urhudo
• ukuphumla kunye nokuphazamiseka
• kunciphise uxinzelelo okanye ingxaki yokujonga
• ingxaki yokulala okanye ukulala

Ukuba ezi mpawu ziba nzima ngokwaneleyo, zinokubangela uloyiko.

Ngexesha lokuhlaselwa kukothuka, kuyinto eqhelekileyo ukuba namava eentliziyo ezibalekayo, ukubila nokugungqa. Unokuziva udidekile, unesiyezi, kwaye ubuthathaka. Abanye abantu baziva bekhutshiwe emzimbeni wabo okanye kwindawo ebangqongileyo, okanye kwimvakalelo yentshabalalo ezayo.

Yintoni ebangela ixhala ngohambo?

Unxibelelwano olubi kunye nokuhamba kunokukhula kumava ahlukeneyo. Kwisifundo esinye, sabantu ababekwingozi enkulu yemoto bahlakulela ixhala lokuhamba.

Ukuba nesoyikiso ngelixa usendaweni engaqhelekanga kunokukhokelela kuxinzelelo lokuhamba.Ukuva nje malunga namava okuhamba kakubi, njengokuphazamiseka kwenqwelomoya okanye izifo zangaphandle, kunokubangela uxinzelelo kwabanye abantu.

Ukuphazamiseka koxinzelelo kunokubangelwa zizinto ezinobungozi bendalo. Ndifumene amakhonkco emfuzo anamandla okukhulisa uxinzelelo ebudaleni nasekubeni mdala. Baye bafumanisa ukuba i-neuroimaging inokufumana utshintsho kwiindawo ezithile zobuchopho kubantu abaneengxaki zokuxhalaba.

Iingcebiso zokunceda ukoyisa ixhala malunga nokuhamba

Ukuba unxunguphalo lokuhamba luchaphazela kakubi ubomi bakho, ezi ngcebiso zinokukunceda uhlangabezane nazo.

Ukusebenza nonyango okanye umcebisi kunokukunceda ukuba ufunde amayeza okunceda ukujongana noxinzelelo kwaye ufumane eyona isebenzayo kuwe.

Chonga izinto ezibangela ukuba ubange

Izinto ezixhalabisayo zizinto ezikhokelela ekwandeni kweempawu zakho zoxinzelelo.

Ezi zinto zinokubangela ukuba zichaphazeleke ngokuthe ngqo, njengokucwangcisela uhambo okanye ukukhwela inqwelomoya. Banokubandakanya iimpembelelo zangaphandle ezinje ngeswekile esezantsi yegazi, icaffeine, okanye uxinzelelo.

I-Psychotherapy, ukhetho kunyango lwexhala, inokukunceda uchonge okubangela ukuba usebenze kubo ngaphambi kokuhamba.

Cwangcisa iimeko ezithile

Ixhala laphambi kokuhamba lihlala lisuka kwinto ethi "uthini ukuba" yokuhamba. Ngelixa kungekho mntu unokucwangcisa yonke imeko enokwenzeka, kunokwenzeka ukuba ube nesicwangciso sedabi kwezinye eziqhelekileyo, ezinje:

• Ndingathini xa ndiphelelwa yimali? Ndingahlala ndinxibelelana nesihlobo okanye umhlobo. Ndingazisa ikhadi letyala likaxakeka.
• Ndingathini xa ndilahleka? Ndingagcina imephu yamaphepha okanye incwadi yesikhokelo kunye nefowuni yam kum.
• Kuthekani ukuba ndiyagula xa ndiseluhambeni? Ndingathenga i-inshurensi yezempilo ngaphambi kokuba ndihambe okanye ndiqiniseke ukuba i-inshurensi yam iya kundigubungela. Uninzi lwemigaqo-nkqubo yeinshurensi ibandakanya ukufikelela kuluhlu lwababoneleli ngezempilo kwiindawo ezahlukeneyo zelizwe okanye zehlabathi.

Ngokulungiselela iimeko ezinje ngezi ngaphambi kwexesha, uya kubona ukuba uninzi lweengxaki zinesisombululo, naxa useluhambeni.

Cwangcisa uxanduva ekhaya ngelixa ungekhoyo

Abanye abantu, ingcinga yokushiya ikhaya ibangela ixhala. Ukushiya indlu, abantwana, okanye izilwanyana zodwa kunokubangela uxinzelelo olukhulu. Nangona kunjalo, njengokucwangcisa kwangaphambili kohambo lwakho, ukucwangcisela ukuba kude nekhaya kunokunceda ukunciphisa uxinzelelo.

Qasha umntu oza kuhlala endlwini okanye ucele umhlobo omthembileyo ukuba ahlale kwindawo yakho akuncede ekujonganeni nemicimbi yakho ngelixa ungekhoyo. Umhleli olungileyo uya kukubonelela ngohlaziyo oluqhelekileyo kunye nonxibelelwano ngelixa ukude nendlu yakho, abantwana, okanye izilwanyana zasekhaya.

Zisa uninzi lweziphazamiso

Yeyiphi imisebenzi oyithandayo enceda ukunciphisa uxinzelelo lwakho? Abanye abantu, imidlalo yevidiyo kunye neemovie zibonelela ngesiphazamiso esibonakalayo sokuhambisa ixesha. Abanye bathuthuzelwa zizinto ezizolileyo, ezinje ngeencwadi kunye neepuzzle.

Nokuba yeyiphi na into ekuphazamisayo, cinga ngokuzisa ukukhwela. Iziphazamiso ezonwabisayo zinokukunceda ugcine iingcinga ezimbi kwaye zikunike into elungileyo onokuthi ugxile kuyo endaweni yoko.

Ziqhelise ukuphumla

Funda iindlela zokuphumla ngaphambi kokuba uhambe kwaye uzisebenzise xa useluhambeni. ibonisa ukuba ukucamngca kwengqondo kunokunceda ukunciphisa kakhulu iimpawu zoxinzelelo.

Ukuphefumla nzulu, ukukhulula izihlunu zakho, kunye nokuzimisela kungakunceda uphumle kwaye ujongane noxinzelelo.

Ukuhamba nabahlobo

Ukuba unexhala lokuhamba wedwa, zisa umhlobo ohambahambayo. Ukuba ukhetha ukuhamba nomnye umntu, zininzi izinto zomlingane okanye zeqela onokuzonwabela.

Unokufumana ukuba uvule ngakumbi kwaye unomdla wokuhlala umntu ukhululekile. Ukuphela kohambo, usenokuba wenze abahlobo abambalwa abatsha oza kuhamba nabo.

Cinga ngamayeza

Ukuba unyango, ukucwangciswa kwangaphambili, kunye nokuphazamiseka akwanele ukunceda, amayeza anokukhetha. Zimbini iintlobo zamayeza eziqhele ukumiselwa ukuxhalaba: i-benzodiazepines kunye ne-anti-depressants.

Uphando oluqulunqwe kufunyenwe ukuba i-serotonin reuptake inhibitors (SSRIs) ekhethiweyo isebenza kakhulu kunyango lwexesha elide.

Kwimeko yokuhlaselwa kukothuka ngelixa useluhambeni, i-benzodiazepine efana ne-lorazepam inokubonelela ngokukhawuleza, ngokukhawuleza.

Fumana izinto ezintle xa useluhambeni

Ukuhamba ngumsebenzi othandwayo-ithandwa kakhulu kangangokuba abahlali base-U.S bahamba uhambo lokuzonwabisa olungaphaya kwe-1.8 yezigidigidi ngo-2018.

Ngaphambi kohambo lwakho, kunokuba luncedo ukubhala phantsi onke amava amahle onethemba lokuwafumana xa useluhambeni. Gcina olu luhlu kunye nawe xa uhamba kwaye ubhekisele kulo ngexesha loxinzelelo.

Lufunyaniswa njani ixhala?

Ixhala liba ngumcimbi onobuzaza xa lichaphazela kakubi umgangatho wobomi bemihla ngemihla.

Esona sixhobo sixhaphakileyo sokuchonga ukuphazamiseka koxinzelelo yi-Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Ngaphantsi kweenqobo ze-DSM-5, unokuba noxinzelelo loxinzelelo ukuba:

• ufumana uxinzelelo olugqithisileyo kwiintsuku ezininzi, ixesha elingaphezulu kweenyanga ezi-6
• ubuncinci uneempawu ezi-3 okanye nangakumbi zokuxhalaba kwiintsuku ezininzi, ngaphezulu kweenyanga ezi-6
• unengxaki yokulawula unxunguphalo
• Ukuxhalaba kwakho kubangela uxinzelelo olubalulekileyo kwaye kuthintela ubomi bakho bemihla ngemihla
• awunazo naziphi na ezinye izifo zengqondo ezinokubangela iimpawu zoxinzelelo

Ukuba udibana nenani elithile lale migaqo, ugqirha wakho unokukufumanisa ukuba unengxaki yokuxhalaba okanye i-phobia, kuxhomekeke kubukrakra.

Ukuba uxinzelelo lokuhamba luchaphazela kakubi ubomi bakho bemihla ngemihla, lixesha lokuba ubone ugqirha. Ngonyango, amayeza, okanye ngokudityaniswa kokubini, unokufunda ukufikelela kuxinzelelo lwakho lokuhamba. Indawo ekufunyanwa kuyo iiNkonzo zokuNyangwa kwezeMpilo eSAMHSA inokukunceda ufumane ingcali ekufutshane nawe.

Ukuthatha

Ukuba unexhala lokuhamba, unokuzifumana ungakwazi ukuthatha inxaxheba okanye ukonwabele ukuhamba. Ngaphambi kohambo, ukulungiswa kwengqondo kunokunceda ukunciphisa iimvakalelo zakho ezimbi malunga nokuhamba.

Ngexesha lohambo, ukukhumbula, ukuphazamisa, kunye neyeza zonke iindlela zokunciphisa uxinzelelo lokuhamba.

Zombini unyango lwengqondo kunye namayeza ayasebenza ekulawuleni uninzi lweengxaki zoxinzelelo kunye noxinzelelo malunga nokuhamba. Fikelela kwingcali yezempilo yengqondo ukuze ufunde indlela yokoyisa uxinzelelo lokuhamba.