Khawuthelekelele ukuba wena nabahlobo bakho niye kwindawo yokutyela eluphahleni kwisakhiwo eside eColombo. Okanye niye emaphethelweni ehlabathi eNuwara Eliya naza najonga ezantsi. Ngequbuliso, xa ujonga ezantsi, ngaba uziva unesiyezi, isifuba sakho siyabetha ngamandla, uqala ukubila, umzimba wakho uyangcangcazela, kwaye uzive ngathi uza kuwa? Ukuba olu luloyiko oludlula uloyiko oluqhelekileyo lokuphakama kwaye lunamandla kakhulu ukuba ungalulawula, ngoko usenokuba unesifo esibizwa ngokuba yi-Acrophobia . Ungakhathazeki ngayo, masithethe ngayo ngokweenkcukacha.
Ngamafutshane, yintoni i-Acrophobia?
I-Acrophobia luloyiko olugqithisileyo, olungaqhelekanga, nolungenangqiqo lokuphakama. Yimeko yempilo yengqondo, ingakumbi isifo sokuxhalaba. Umntu onesi sifo uba noloyiko olukhulu kunye nokuxhalaba xa ecinga ngokuphakama okanye xa ekwiindawo eziphakamileyo.
Ngoku usenokuba ucinga, "Ngoko ke ngubani ongoyikiyo iindawo eziphakamileyo?" Liyinyaniso. Sonke siziva sinoloyiko kwaye sixhalabile xa sijonga ezantsi sisuka kwibhulorho ephakamileyo. Yinto eqhelekileyo leyo, kwaye kungenxa yokhuseleko lwethu. Kodwa umntu one-acrophobia ufumana into eyahlukileyo ngokupheleleyo. Basenokuziva besoyika kakhulu xa benyuka izinyuko, besondela kwibalcony ekhaya, okanye bepaka imoto yabo kumgangatho ophezulu wevenkile. Olu loyiko lukhulu kakhulu kunengozi yokwenyani ngelo xesha.
Ngubani owoyika kakhulu oku?
Njengezinye iiphobias, i-acrophobia inokuchaphazela nabani na, kungakhathaliseki ubudala okanye isini. Nangona kunjalo, kwiimeko ezininzi, ezi phobias zithile ziqala ebuntwaneni kwaye iimpawu ziqala ukubonakala ebusheni. Uphando lufumanise ukuba le meko ixhaphake kakhulu phakathi kwabasetyhini.
Zeziphi iindawo ezoyikwa ngumntu one-acrophobia?
Abantu abanolu loyiko aboyiki ukuphakama okufanayo. Nangona abanye abantu besoyika ukunyuka ileli ephakame kangangeenyawo ezininzi, abanye basenokoyika ukujonga isakhiwo eside. Masichaze oku ngakumbi ngetheyibhile engasezantsi.
| Indawo okanye umcimbi | Umzekelo wendlela yokuziva usoyika |
|---|---|
| Ukunyuka izitebhisi | Ukungakwazi ukujonga ezantsi emva kokunyuka izinyuko ezimbalwa, ukuziva ungcangcazela, kwaye ukoyika ukuwa. |
| Ukusebenzisa ileli | Ukwala ukunyuka ileli nokuba kukwimisebenzi emincinci yasekhaya. |
| Ukuhamba kwibhulorho ephakamileyo | Uziva uxinezelekile xa uhamba phezu kwebhulorho, uziva ufuna ngamandla ukwehla ngokukhawuleza ebhulorhoni. |
| Ukuya kwibalcony | Ukungakwazi ukusondela ecaleni kwebalcony, uzive uloyiko olungenangqiqo lokuba umntu uza kukutyhala. |
| Imbonakalo esuka efestileni yesakhiwo eside | Ndimi embindini wegumbi, ndingasondeli nakufutshane nefestile. |
Into ebalulekileyo kukuba umntu one-acrophobia uhlala enoloyiko lokuphakama, kungekhona imeko enye efana nale.
Umzekelo, ukuba uyoyika ukubhabha kuphela, ayisiyo i-Acrophobia. Leyo yimeko eyahlukileyo ebizwa ngokuba yi-Aerophobia. Nangona kunjalo, ukuba uyoyika ukubhabha, ukunqumla iibhulorho, okanye ukunyuka izakhiwo ezinde ngenxa yobude bakho, kusenokwenzeka ukuba yi-Acrophobia. Ukuba olu loyiko luphazamisa ubomi bakho, kubaluleke kakhulu ukubona ugqirha kwaye ufumane ukuxilongwa ngokufanelekileyo.
Ziziphi iimpawu ze-acrophobia?
Xa kuvela olu loyiko, kuvela iimpawu ezininzi, zengqondo nezomzimba. Masizijonge ngokwahlukeneyo.
| Iimpawu ze-acrophobia | |
|---|---|
| Iimpawu Zengqondo | |
| 1. Uloyiko olugqithisileyo kunye nokuxhalaba | Uloyiko olungenakulawuleka oluvela xa ucinga, ubona, okanye uya kwindawo ephakamileyo. |
| 2. Yoyika ukuba kuza kwenzeka into embi | Uloyiko oluhlala luhleli lokuwa usuka kwindawo ephakamileyo okanye ukubhajwa. |
| 3. Ukucinga ngokubaleka | Xa usekwindawo ephakamileyo, kufuneka uphume apho ngokukhawuleza. |
| Iimpawu Zomzimba | |
| 1. Ukubetha kwentliziyo ngokukhawuleza | Ukuziva ngathi isifuba sakho sibetha ngokukhawuleza. |
| 2. Ukuba nesiyezi kunye nokuquleka | Ukuziva unesizungu kwaye unamehlo aluhlaza okwesibhakabhaka xa ujonge kwindawo ephakamileyo. |
| 3. Isicaphucaphu kunye nokungonwabi esiswini | Uziva ngathi isisu sakho siyashukuma kwaye sele uza kuhlanza. |
| 4. Ukungcangcazela nokubila | Amalungu am ayaqhaqhazela, ndibila ndingakwazi ukuzibamba. |
| 5. Ubunzima bokuphefumla | Ukuziva ufuthanisekile, kunzima ukuphefumla. |
Kutheni kukho uloyiko olunjalo?
Abaphandi abakakwazi ukufumana isizathu esinye esibangela oku, kodwa kukho izinto ezininzi abacinga ukuba zinokuba negalelo koku:
- Uphuhliso Lwendalo: Ezinye izazinzulu zikholelwa ukuba uloyiko lokuwa ukusuka kwindawo ephakamileyo uze wenzeke kakubi yinto eza ngokwemvelo ebantwini. Olu loyiko lwendalo lunokuba lugqithisile kwiingqondo zabanye abantu luze lukhule lube luloyiko.
- Amava amabi angaphambili: Oku kunokubangelwa yinto efana nokuwa usuka kwindawo ephakamileyo, ukubona umntu ewa, okanye ukuva isiganeko esoyikisayo xa usesikhundleni esiphezulu esengumntwana.
- Imbali yosapho: Ukuba umntu kusapho unezifo ezinxulumene nokuxhalaba, abanye banokuba semngciphekweni omncinci wokuba neemeko ezifanayo.
Ugqirha ufumanisa njani ngokuchanekileyo oku njenge-Acrophobia?
Xa usiya kugqirha, baya kukubuza imibuzo emininzi malunga neempawu zakho, ukuba zikho ixesha elingakanani, kunye namava akho angaphambili. Ngokwesiqhelo, ukuze kufunyaniswe ukuba une-phobia, uloyiko kufuneka luqhubeke ubuncinane iinyanga ezi-6 .
Kukho izinto ezi-4 eziphambili ekufuneka uziqwalasele xa uxilonga i-phobia:
- Uloyiko olugqithisileyo nolungenangqiqo: Ukuba noloyiko olugqithisileyo olungaphaya kwaphela kwimeko ebangela uloyiko.
- Ixhala Lokulindela: Ixhala lenzeka xa ucinga ngokuya kwindawo ephakamileyo.
- Ukuphepha: Ukuzama ukuphepha iimeko ezichaphazela ubude. Abanye abantu bade batshintshe imisebenzi ngenxa yoku.
- Ukuphazamiseka kubomi bemihla ngemihla: Ukuba olu loyiko luphazamisana nemisebenzi yakho yesiqhelo kunye nobudlelwane bakho nabantu, luthathwa njengoloyiko.
Ugqirha wakho uza kuxilonga i-acrophobia kuphela emva kokuqwalasela ezi zinto aze aqinisekise ukuba akukho esinye isifo somzimba okanye sengqondo esibangela iimpawu zakho.
Ziziphi iindlela zonyango eziphumelelayo zoku?
Iindaba ezimnandi zezokuba i-acrophobia yimeko enokunyangeka kakhulu . Kwiimeko ezininzi, unyango lwengqondo luyintloko yonyango. Kwezinye iimeko, amayeza anokucetyiswa okwethutyana njengesincedisi sonyango.
Unyango lwengqondo
1. Unyango Lokuchasana Neengxaki
Olu lolona nyango lusebenzayo kwi-phobias. Ngamafutshane, lubandakanya ukuzibeka kancinci kancinci kwinto oyiyoyikayo, oko kukuthi ukuphakama, ngendlela ethe ngcembe, ekhuselekileyo, nelawulwayo .
- Okokuqala, ingcali yezonyango iza kukucela ukuba ujonge imifanekiso yeendawo eziphakamileyo.
- Okulandelayo, uza kucelwa ukuba ubukele iividiyo ezineendawo eziphakamileyo.
- Mhlawumbi baya kuhamba nawe baze banyuke izinyuko ezincinci, okanye bakuncede ujonge ezantsi usuka kwibalcony kumgangatho wokuqala.
Njengoko usiya uqhelana nokuphakama ngolu hlobo, ingqondo yakho ifunda ukuba, "Oku akoyikisi njengoko bendicinga."
2. Unyango lokuBoniswa kweNtoni engokoqobo (i-VRET)
Le yindlela yanamhlanje neyonwabisayo yoNyango lokuXhumana. Kule ndlela, wenzelwe ukuba unxibe i-VR headset. Xa uyinxiba, ufumana amava okuba phezu kwesakhiwo eside, okanye ukuhamba phezu kwebhulorho ephakamileyo. Kodwa eneneni ukhuselekile kwigumbi lengcali yokunyanga. Ngenxa yokuba oku kukhuselekile ngokupheleleyo kwaye kufana namava okwenyani, kuye kwabonakala ukuba yindlela esebenzayo kakhulu yokunyanga i-Acrophobia.
3. Unyango Lokuziphatha Oluqondayo (i-CBT)
Oku kugxila ekutshintsheni iindlela zakho zokucinga . Ingcali yezonyango iza kuthetha nawe kwaye ikuncede uchonge iingcinga ezingenangqondo nezingeyonyani onazo malunga nokuphakama ("Ndiqinisekile ukuba ndiza kuwa," "Andisoze ndoyise olu loyiko"). Emva koko, baya kuziphikisa ezo ngcinga baze bakukhokele ukuba uzitshintshele iingcinga eziyinyani nezilungileyo.
Amayeza
Amayeza awanakunyanga ngokupheleleyo i-phobia. Nangona kunjalo, ugqirha wakho unokukunika amayeza okwethutyana ukunceda ukulawula ukuxhalaba okugqithisileyo ngexesha le-psychotherapy, okanye ukulawula iimpawu xa ungakwazi ukuphepha ukuya kwiindawo eziphakamileyo.
- Ii-Beta-blockers: Ezi zilawula iimpawu zomzimba ezifana nokubetheka kwentliziyo kunye nokungcangcazela.
- IiBenzodiazepines: Ezi zinciphisa ngokukhawuleza ixhala. Nangona kunjalo, ngenxa yomngcipheko wokuba likhoboka, zisetyenziswa ixesha elifutshane kakhulu phantsi kweliso elibukhali likagqirha .
Ndingabulawula njani ubomi bam ngolu loyiko?
Ngelixa ufumana unyango, kukho izinto onokuzenzela zona. Ukuba ngequbuliso kufuneka uye kwindawo ephakamileyo, zama ezi zinto ukunciphisa ixhala lakho:
- Musa ukujonga ezantsi. Jonga kude kangangoko unako, ujonge phezulu.
- Gxila kwinto engashukumiyo ekufutshane nawe (umthi, isakhiwo).
- Ukuba kunokwenzeka, hlala phantsi okanye ulale phantsi.
- Sebenzisa izinto eziphazamisayo . Umzekelo, xela izinto ezi-5 ezibomvu onokuzibona. Okanye ubale uhle ukusuka kwi-100.
Le mikhwa iya kukunceda nakubomi bemihla ngemihla:
- Lala ngokwaneleyo kwaye uzilolonge.
- Ziqhelise izinto ezifana nokucamngca kunye nokuzilolonga ngokuphefumla nzulu.
- Soloko ubona ugqirha wakho wengqondo ngemihla ecwangcisiweyo.
- Thetha nosapho lwakho kunye nabahlobo ngale nto. Inkxaso yabo iya kuba ngumthombo omkhulu wamandla kuwe.
Umyalezo Wokuya Ekhaya
- I-Acrophobia ayikokoyika nje ubude obuqhelekileyo, yimeko yengqondo enokuchaphazela ubomi bakho bemihla ngemihla.
- Iimpawu zengqondo nezomzimba ezibangelwa yile nto ziyinyani kwaye azikhululekanga. Akukho mfuneko yokuba neentloni okanye uzifihle.
- Iindaba ezimnandi zezokuba kukho unyango olusebenzayo kakhulu koku, olufana ne-Exposure Therapy kunye ne-CBT.
- Ukuzifihla kwiindawo eziphakamileyo kunika isiqabu sexeshana kuphela. Oku kunokunyusa uloyiko ekuhambeni kwexesha.
- Ukuba unezi mpawu, eyona nto ibalulekileyo neyokuqala omawuyenze kukubona ugqirha wakho uze uthethe naye. Uza kukunika isikhokelo esifanelekileyo.
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