UJongana njani neNgxaki yeMpilo Ngexesha le-COVID-19, naNgaphesheya

Umxholo

• Yintoni uxinzelelo lwempilo?
• Kuqheleke kangakanani ukuxhalaba kwezempilo?
• Wazi njani ukuba unexhala lempilo?
• Ichaphazela ubomi bakho.
• Unengxaki enkulu yokungaqiniseki.
• Iimpawu zakho ziyakhula xa uxinezelekile.
• Yintoni omawuyenze ukuba ucinga ukuba unokuba nexhala lempilo
• Cinga ngonyango.
• Ukuba awunayo, fumana ugqirha oyintloko oyithembayo.
• Faka iindlela zokukhumbula.
• Yenza umthambo.
• Kwaye nazi ezinye iingcebiso ezithe ngqo ekulawuleni unxunguphalo lwezempilo olunxulumene ne-COVID:
• Nciphisa imidiya yoluntu kunye nexesha leendaba.
• Gcina isiseko esiluqilima semikhwa esempilweni.
• Zama ukugcina izinto ngendlela efanelekileyo.
• Uphengululo lwe

Ngaba yonke into yokuthimla, umqala, umvandedwa, okanye iintlungu entlokweni zikwenza woyike, okanye zikuthumele ngqo ku "Gqirha Google" ukujonga iimpawu zakho? Ngokukodwa kwi-coronavirus (i-COVID-19) yexesha, iyaqondakala- mhlawumbi ikrelekrele- ukukhathazeka ngempilo yakho kunye naziphi na iimpawu ezintsha ohlangabezana nazo.

Kodwa kubantu abajongana nexhala lempilo, ukuxhalaba kakhulu ngokugula kunokuba yinto exakeke kakhulu kangangokuba iqale ukuphazamisa ubomi bemihla ngemihla. Kodwa ungawuchaza njani umahluko phakathi kokulinda impilo kunye noxinzelelo malunga nempilo yakho? Iimpendulo, phambili.

Yintoni uxinzelelo lwempilo?

Njengoko kuvela, "uxinzelelo kwezempilo" ayisiyiyo isifo esisemthethweni. Kungaphezulu kwekota eliqhelekileyo elisetyenziswe ngabagqirha kunye noluntu ngokubanzi ukubhekisa kuxinzelelo malunga nempilo yakho. Uxinzelelo lwempilo lusetyenziswa kakhulu namhlanje ukuchaza umntu oneengcinga ezingathandekiyo ngempilo yomzimba wakhe, utshilo u-Alison Seponara, M.S., L.P.C., ugqirha wezengqondo onelayisensi nojolise kwezonxunguphalo.

Ukuxilongwa ngokusemthethweni okuhambelana kakhulu nokuxhalaba kwezempilo kubizwa ngokuba yingxaki yokugula, ebonakaliswa luloyiko kunye nexhala malunga nokuziva ungakhululekanga ngokomzimba, kunye nokuxakeka ukuba okanye ukufumana isifo esibi, kuchaza uSeponara. "Umntu unokuba nexhala lokuba iimpawu ezincinci okanye iimvakalelo zomzimba zithetha ukuba unesifo esibi," utshilo.

Umzekelo, unokuba nexhala lokuba yonke intloko yentloko lithumba lobuchopho. Okanye mhlawumbi kufanelekile ngakumbi kumaxesha anamhlanje, unganexhala lokuba wonke umqala obuhlungu okanye isisu sisisibonakaliso se-COVID-19. Kwiimeko ezimandundu zokuxhalaba kwezempilo, ukuba nexhala elibaxiweyo malunga neempawu zomzimba zokwenyani kwaziwa ngokuba yi-somatic symptom disorder. (Inxulumene: Indlela endixhalabise ngayo ngobomi bam bonke indincedisile ukujongana neCoronavirus Panic)

Eyona nto imbi kukuba lonke olu xinzelelo lunakho unobangela iimpawu zomzimba. Iimpawu eziqhelekileyo zoxinzelelo zibandakanya intliziyo ebalekayo, ukuqina kwesifuba, isisu esibuhlungu, iintloko, kunye nejitters, ukubiza nje ezimbalwa, utshilo uKen Goodman, uLCSW, umyili we-Anxiety Solution Series kunye nelungu lebhodi lexhala kunye noxinzelelo. Umbutho waseMelika (ADAA). "Ezi mpawu zichazwa ngokulula njengeempawu zezifo ezinobungozi njengesifo sentliziyo, umhlaza wesisu, umhlaza wobuchopho kunye ne-ALS." (Jonga: Indlela iimvakalelo zakho ezithunyelwa ngayo ngeGut yakho)

BTW, unokucinga ukuba konke oku kuvakala kufana ne-hypochondriasis-okanye i-hypochondria. Iingcali zithi esi sisifo esingaphelelwa lixesha, kungekuphela ngenxa yokuba i-hypochondria inxulunyaniswa kakhulu nebala elibi, kodwa nangenxa yokuba ingakhange iqinisekise iimpawu zokwenyani zabantu abanamaxhala ezempilo, kwaye khange ibonelele ngesikhokelo sendlela yokujongana nezo mpawu. Endaweni yoko, i-hypochondria ihlala ixhomekeke ekubeni abantu abanexhala lezempilo baneempawu "ezingachazwanga", okuthetha ukuba iimpawu azinyani okanye azinakunyangwa. Ngenxa yoko, i-hypochondria ayisekho kwi-Diagnostic and Statistical Manual ye-Mental Disorders, okanye i-DSM-5, eyona nto i-psychologists kunye neengcali zonyango zisebenzisa ukuxilongwa.

Kuqheleke kangakanani ukuxhalaba kwezempilo?

Kuqikelelwa ukuba ukuphazamiseka kwengxaki yokugula kuchaphazela phakathi kweepesenti ze-1.3 ukuya kwi-10 ekhulwini labantu ngokubanzi, kunye namadoda nabasetyhini abachaphazelekayo ngokulinganayo, utsho uSeponara.

Kodwa ixhala ngempilo yakho lisenokuba luphawu lokuphazamiseka koxinzelelo ngokubanzi, utshilo uLynn F. Bufka, Ph.D., umphathi omkhulu wenguqu yokusebenza kunye nomgangatho kwiAmerican Psychological Association. Kwaye idatha ibonisa ukuba, phakathi kwesibetho se-COVID-19, ixhala ngokubanzi liyakhula-nje, ngokwenene ekunyukeni.

Idatha eqokelelwe ngamaZiko oLawulo lweNtsholongwane kunye noThintelo (CDC) kwi2019 ibonise ukuba malunga neepesenti ze-8 zabemi base-US baxela iimpawu zokuphazamiseka koxinzelelo. Malunga ne-2020? Idatha eqokelelwe ukusuka ku-Epreli ukuya kuJulayi ka-2020 ibonisa ukuba la manani axhumele ngaphezulu kwe-30 (!) yeepesenti. (Inxulumene: Indlela iCoronavirus Pandemic enokuthi inyuse ngayo iiMpawu ze-Obsessive-Compulsive Disorder)

Kukho abantu endibabonayo ababonakala bengakwazi ukukhupha ukucinga okuthe rhoqo kokufumana le ntsholongwane, abakholelwa ukuba ukuba bayayifumana, baya kufa. Kulapho uloyiko lwangaphakathi lwenene luvela khona kwezi ntsuku.

UAlison Seponara, M.S., LPC

UBufka uthi iyavakala into yokuba abantu banexhala ngakumbi ngoku, ngakumbi ngempilo yabo. Okwangoku nge-coronavirus, sinolwazi oluninzi olungahambelaniyo, utshilo. "Ngoko uzama ukufumanisa, yintoni ulwazi endiyikholelwayo? Ngaba ndingathembela oko amagosa karhulumente athethayo okanye akunjalo? Oku kuninzi kumntu omnye, kwaye kubeka inqanaba loxinzelelo kunye nokuxhalaba. " Yongeza kweso sigulo esihamba kakhulu kunye neempawu ezingacacanga ezinokubangelwa yingqele, ukunyanga, okanye uxinzelelo, kwaye kulula ukubona ukuba kutheni abantu beza kugxila koko kujamelana nemizimba yabo, ucacisa uBufka.

Iinzame zokuvula kwakhona zinzima izinto. “Baninzi ngakumbi abathengi abafika kum ukuze bafumane unyango oko saqala ukuvula iivenkile kunye neeresityu kwakhona,” utshilo uSeponara. "Kukho abantu endibabonayo ababonakala ngathi banokuphelisa ukucinga okuqhubekayo malunga nokufumana le ntsholongwane, abakholelwa ukuba ukuba bayayifumana, bayakufa. Kulapho uloyiko lwangaphakathi lwenene luvela khona kwezi ntsuku."

Wazi njani ukuba unexhala lempilo?

Kunokuba yinkohliso ukufumana umahluko phakathi kokukhuthaza impilo yakho kunye noxinzelelo lwempilo.

NgokukaSeponara, ezinye iimpawu zokuxhalaba kwezempilo ekufuneka ziqwalaselwe ziquka:

• Sebenzisa "uGqirha uGoogle" (kwaye nguGqirha uGoogle kuphela) njengesalathiso xa ungaziva kakuhle (FYI: Uphando olutsha lubonisa ukuba "uGqirha uGoogle" uhlala engalunganga!)
• Ukuzixakekisa kakhulu ngokuba okanye ukufumana isifo esibi
• Ukuhlola umzimba wakho ngokuphindaphindiweyo ngeempawu zokugula okanye izifo (umzekelo, ukujonga amaqhuma okanye utshintsho lomzimba kungekhona nje rhoqo, kodwa ngokunyanzeliswa, mhlawumbi amaxesha amaninzi ngosuku)
• Ukuphepha abantu, iindawo, okanye imisebenzi ngenxa yokoyika imingcipheko yempilo (leyo, BTW,yenza yenza ingqiqo kwindyikityha-ngakumbi kule ingezantsi)
• Ukukhathazeka ngokugqithiseleyo ukuba iimpawu ezincinci okanye iimvakalelo zomzimba zithetha ukuba unesifo esibi kakhulu
• Ukukhathazeka ngokugqithiseleyo ukuba unesifo esithile sonyango ngenxa yokuba sihamba kwintsapho yakho (oko kukuthi, uvavanyo lwemfuzo lusenokuba sisilumkiso esifanelekileyo sokuthatha)
• Ukwenza rhoqo amadinga ogqirha ukuze uqinisekiswe okanye ukuphepha unyango ngenxa yokoyika ukufunyaniswa ukuba unesifo esibi

Kakade ke, ezinye zezi ndlela zokuziphatha—ezinjengokuphepha abantu, iindawo, nemisebenzi enokuba yingozi empilweni—zisengqiqweni ngokupheleleyo ebudeni bobhubhani. Kodwa kukho iiyantlukwano eziphambili phakathi kwesiqhelo, isilumkiso esinempilo malunga nempilo yakho kunye nokuba nengxaki yokuxhalaba. Nantsi into ekufuneka uyilumkele.

Ichaphazela ubomi bakho.

"Uphawu oluxelayo nakuphi na ukuphazamiseka kokuxhalaba, okanye nayiphi na ingxaki yempilo yengqondo, kukuba le nto yenzekayo ichaphazela ezinye iindawo zobomi bakho," kuchaza uSeponara. Umzekelo: Ngaba ulele? Ukutya? Ngaba unokuwenza umsebenzi? Ngaba ubudlelwane bakho buyachaphazeleka? Ngaba uhlaselwa rhoqo kukuphakuzela? Ukuba ezinye iindawo zobomi bakho ziyachatshazelwa, amaxhala akho angadlulela ngaphaya kokuphaphile okuqhelekileyo kwezempilo.

Unengxaki enkulu yokungaqiniseki.

Okwangoku nge-coronavirus, sinolwazi oluninzi olungahambelaniyo, kwaye lubeka inqanaba loxinzelelo kunye noxinzelelo.

Lynn F. Bufka, Ph.D.

Zibuze: Ndenza njani kakuhle ngokungaqiniseki ngokubanzi? Ingakumbi ngokuxhalaba malunga nokufumana okanye ukuba ne-COVID-19, izinto zinokuba lukhuni kancinci kuba novavanyo lwe-COVID-19 lukunika kuphela ulwazi malunga nokuba unayo intsholongwane ngexesha elithile. Ke ekugqibeleni, ukuvavanywa kusenokunganiniki siqinisekiso kangako. Ukuba ukungaqiniseki uziva ngathi kuninzi kakhulu ukuba ungakuphatha, kunokuba ngumqondiso wokuba uxinzelelo ngumba, utshilo uBufka. (Eyeleleneyo: Uhlangabezana njani noxinzelelo lwe-COVID-19 xa ungahlali ekhaya)

Iimpawu zakho ziyakhula xa uxinezelekile.

Kuba unxunguphalo lunokubangela iimpawu zomzimba, kunokuba nzima ukuxelela ukuba uyagula okanye uxinzelelo. IBufka icebisa ukukhangela iipateni. "Ngaba iimpawu zakho zivame ukuhamba xa uphuma kwikhompyutheni, uyeka ukunikela ingqalelo kwiindaba, okanye uhambe wenze into emnandi? Emva koko ezo zinokuba ngumqondiso wokuxinezeleka kunokugula."

Yintoni omawuyenze ukuba ucinga ukuba unokuba nexhala lempilo

Ukuba uyaziqonda kwezi mpawu zingasentla zoxinzelelo lwempilo, iindaba ezimnandi zezokuba kukho itoni yeendlela ezahlukeneyo zokufumana uncedo kunye nokuziva ungcono.

Cinga ngonyango.

Njengayo yonke eminye imiba yezempilo yengqondo, ngelishwa kukho ukubekwa amabala okufuna uncedo lwexhala lezempilo. Kuyafana nendlela abantu abanokuthi ngokungakhathali bathi, "Ndiyinto ecocekileyo, ndiyi-OCD!" abantu banokuthetha izinto ezinje, "Uh, ndiyi-hypochondriac ngokupheleleyo." (Bona: Kutheni kufuneka Uyeke Ukuthi Unexhala Ukuba Ngenene Awunayo)

Ezi ntlobo zeengxelo zinokwenza kube nzima kubantu abanexhala lezempilo ukuba bafune unyango, utsho uSeponara. "Sifikile ukuza kuthi ga ngoku kule minyaka ingama-20 idlulileyo, kodwa andinakukuxelela ukuba bangaphi abathengi endibabonayo kulwenziwo lwam olusaziva lulihlazo kakhulu" ngokufuna unyango, "ucacisa. "Inyaniso kukuba, unyango yenye yezona zenzo zesibindi onokuzenzela zona."

Unyango lwalo naluphi na uhlobo lunokunceda, kodwa uphando lubonisa ukuba unyango lokuziphatha kwengqondo (CBT) lusebenza ngokukodwa kwixhala, yongeza iSeponara. Kwaye nokuba ujongene neminye imicimbi yezempilo efuna ukujongiswa, ukhathalelo lwempilo yengqondo luhlala luluvo olulungileyo nokuba kunjalo, uyaphawula iBufka. "Xa impilo yethu yengqondo ilungile, impilo yethu yomzimba ingcono." (Nantsi indlela yokufumana eyona nyangi ilungileyo.)

Ukuba awunayo, fumana ugqirha oyintloko oyithembayo.

Sihlala sisiva amabali ngabantu abaye batyhala ngoogqirha ababagxothayo, ababethethelela impilo yabo xa besazi ukuba kukho undonakele. Xa kuziwa kwinkxalabo yezempilo, kunokuba nzima ukuqonda ukuba ungazithethelela nini, kwaye nini xa uziva uqinisekisiwe ngugqirha esithi yonke into ilungile.

"Sikwindawo engcono yokuzithethelela xa sinobudlelwane obuqhubekayo kunye nomnikezeli wokhathalelo olusisiseko osaziyo kwaye okwaziyo ukuthetha into eqhelekileyo kuthi, kwaye yintoni engekhoyo," utshilo uBufka. "Kunzima xa ubona umntu okokuqala." (Nazi iingcebiso ezimbalwa malunga nendlela yokufumana okuninzi kutyelelo lukagqirha wakho.)

Faka iindlela zokukhumbula.

Nokuba yi-yoga, ukucamngca, i-Tai Chi, ukuphefumla umoya, okanye ukuhamba kwindalo, ukwenza nantoni na ekuncedayo ungene kwimeko ezolileyo, enengqondo inokunceda ngoxinzelelo ngokubanzi, utshilo uSeponara. Uphando oluninzi luye lwabonisa ukuba ukuphila ubomi obunengqondo ngakumbi kunceda ukudala imeko engasebenzi kakuhle engqondweni nasemzimbeni wakho, utshilo.

Yenza umthambo.

Nazi ke iinzuzo ezininzi zempilo yengqondo ukuzilolonga. Kodwa ngakumbi kwabo banexhala lempilo, umthambo unokunceda abantu baqonde indlela imizimba yabo etshintsha ngayo imini yonke, utshilo uBufka. Loo nto inokwenza ezinye zeempawu zomzimba zonxunguphalo zingazinzi.

“Ungathi ngequbuliso uve intliziyo yakho ibetha ngamandla ucinge ukuba kukho into engahambi kakuhle kuwe, ulibele ubaleka nje unyuke izinyuko uyokuphendula umnxeba okanye kuba umntwana ebekhala,” ucacise watsho uBufka. "Ukuzivocavoca kunceda ukwenza abantu bahambelane ngakumbi noko kwenziwa ngumzimba wabo." (Idibeneyo: Nantsi indlela ukuSebenza kunokuKwenza ukuba uQinisekise ngakumbi kuXinzelelo)

Kwaye nazi ezinye iingcebiso ezithe ngqo ekulawuleni unxunguphalo lwezempilo olunxulumene ne-COVID:

Nciphisa imidiya yoluntu kunye nexesha leendaba.

"Inyathelo elinye lokuthatha kukucwangcisa ixesha yonke imihla okuvumela ukuba ubukele okanye ufunde iindaba ngemizuzu engama-30 max," ucebisa uSeponara. Ukwacebisa ukuseta imida efanayo kunye nemithombo yeendaba zentlalo, kuba zininzi iindaba kunye nolwazi olunxulumene ne-COVID apho. "Cima i-elektroniki, izaziso kunye neTV. Ndikholelwe, uyakufumana lonke ulwazi oludingayo kule mizuzu engama-30." (Eyeleleneyo: Indlela iMedia yeNtlalo edumileyo eyichaphazela ngayo impilo yakho yengqondo kunye nomfanekiso womzimba)

Gcina isiseko esiluqilima semikhwa esempilweni.

Ukuchitha ixesha elininzi ekhaya ngenxa yokutshixwa kwezinto kuye kwaphazamisa kakhulu iishedyuli zomntu wonke. Kodwa uBufka uthi kukho iqela eliphambili lezenzo ezifunwa ngabantu abaninzi ukuze babe nempilo entle yengqondo: ukulala kakuhle, ukwenza umthambo rhoqo, ukufakwa kwamanzi okwaneleyo, ukutya okunesondlo, kunye nonxibelelwano lwentlalo (nokuba luyinyani). Ngena nawe kwaye ubone ukuba ulawula njani nezi zidingo zempilo zisisiseko. Ukuba kuyimfuneko, beka phambili nayiphi na into ongekhoyo ngoku. (Kwaye ungalibali ukuba ukuvalelwa yedwa kunokuchaphazela impilo yakho yengqondo ngcono.)

Zama ukugcina izinto ngendlela efanelekileyo.

Yinto eqhelekileyo ukoyika ukufumana i-COVID-19. Kodwa ngaphaya kokuthatha amanyathelo afanelekileyo okuphepha ukuyifumana, ukuzixhalabisa ngento enokwenzeka ukuba unakho yenza ukuyifumana akuyi kunceda. Inyaniso kukuba, ukufunyaniswa une-COVID-19 kuyenzeka hayi ngokuzenzekelayo kuthetha isigwebo sentambo, amanqaku uSeponara. "Oko akuthethi ukuba akufuneki sithathe amanyathelo okhuseleko afanelekileyo, kodwa ngekhe sibuphile ubomi bethu sisoyika."

Uphengululo lwe