Ngaba wakha waziva ngathi kunzima ukuqhelana notshintsho olukhawulezileyo, uxinzelelo, okanye ukothuka ebomini bakho? Ngamanye amaxesha, nezinto ezincinci zizisa iinyembezi emehlweni akho, kwaye uzive ulusizi kwaye udanile. Okanye wenza ngendlela engenamsebenzi. Ukuba oku kuye kwenzeka kuwe, usenokuba unengxaki yempilo yengqondo ebizwa ngokuba yiAdjustment Disorder. Ungakhathazeki, masithethe ngale nto ngokulula.
Ngamafutshane, yintoni i-Adjustment Disorder?
Ingxaki yokulungisa imeko kukutshintsha kwemo yethu kunye nokuziphatha kwethu ngenxa yesiganeko esixinzelelekileyo okanye ukothuka ebomini bethu. Inokukwenza usabele ngokukhawuleza okanye kabuhlungu ngaphezu kokuba ubuya kwenza. Kufana nengqondo yakho ikhwaza ithi, "Andinakukwazi ukumelana nale nto."
Khawuthelekelele ulahlekelwe ngumntu omthandayo, ulahlekelwe ngumsebenzi, okanye ungaphumelelanga kuvavanyo olukhulu. Kuqhelekile ukuba uzive ulusizi kwaye ukhathazekile ngamaxesha anjalo. Kodwa ukuba olo sizi nokukhathazeka kudlula amanqanaba aqhelekileyo kwaye kukuchaphazele kangangokuba awukwazi ukwenza imisebenzi yakho yemihla ngemihla (ukuya esikolweni, ukuya emsebenzini, ukwenza imisebenzi yasekhaya), isenokuba yingxaki yokulungelelanisa izinto.
Abanye oogqirha bakwabiza oku ngokuthi "luxinzelelo lwemeko." Oko kukuthi, yimeko efana noxinzelelo lwexeshana ebangelwa sisiganeko esithile. Into ebalulekileyo kukuba le meko idla ngokuphela kwisithuba seenyanga ezi-6.
Ngaba kukho iintlobo eziphambili zeengxaki zohlengahlengiso?
Ewe, le meko inokwahlulwa ibe ziintlobo ezininzi eziphambili kuxhomekeke kwindlela ekuchaphazela ngayo. Ugqirha wakho uya kugqiba ukuba ingena kuluphi uhlobo ngokusekelwe kwiimpawu zakho.
| Uhlobo lweNgxaki yoLungiso | Iimpawu eziphambili ezibonakalayo |
|---|---|
| Ndidandathekile | Usizi oluhlala luhleli, ukuziva uphelelwe lithemba, ukukhala rhoqo, nokungasafumani uvuyo kwizinto ezazizisa uvuyo ngaphambili. |
| Ngeempawu zokuxhalaba | Ukuhlala usoyika, ungazinzi, kwaye kunzima ukugxila. Ixhala lokwahlukana lixhaphake kakhulu kubantwana abancinci. |
| Ndixhalabile kwaye ndidandathekile | Indibaniselwano yosizi kunye noloyiko. |
| Ngokuphazanyiswa kokuziphatha | Ukuziphatha ngokungakhathali, ukwaphula imithetho, ukulwa, ukutshabalalisa izinto, nokuthatha ngabom umngcipheko. |
| Ngokuphazanyiswa okuxutyiweyo kweemvakalelo nokuziphatha | Iimvakalelo ezinje ngosizi noloyiko zihamba neendlela zokuziphatha ezizitshabalalisayo ezikhankanyiweyo ngaphambili. |
| Ayichazwanga | Imeko engahambelaniyo ngokupheleleyo nakweyiphi na kwezi ndidi zingasentla, kodwa ebonisa iimpawu zomzimba (iintloko ezibuhlungu, iintlungu zomzimba, iintlungu zesisu, ukubetha kwentliziyo) kunye nokuzikhwebula ebantwini. |
Yintoni ebangela oku?
Akukho sizathu sinye sokuphazamiseka kohlengahlengiso. Kuyahluka kumntu nomntu. Kodwa ngokubanzi, nantoni na eyenza umahluko omkhulu ebomini okanye ebeka uxinzelelo engqondweni inokubangela oko. Akunamsebenzi nokuba yinto elungileyo okanye embi.
Eyona nto ibalulekileyo yindlela esi siganeko esikuchaphazela ngayo. Oko kunokubonakala ngathi sisiganeko esiqhelekileyo kumhlobo wakho kunokuba kukuxinzelela kakhulu.
Nantsi eminye imizekelo:
- Utshintsho kubudlelwane: ukuqhawuka kobudlelwane bothando, umtshato, uqhawulo-mtshato, iingxabano zosapho.
- Iingxaki emsebenzini okanye esikolweni: ukulahlekelwa ngumsebenzi, ukufudukela kumsebenzi omtsha, ukungaphumeleli kwiimviwo, ukuxhaphazwa esikolweni.
- Iingxaki zempilo: Ukufumanisa ukuba unesifo esinzulu, ingozi enokwenzeka kuwe okanye kumntu osapho lwakho.
- Utshintsho olukhulu ebomini: umhlala-phantsi, ukuba nomntwana, ukufudukela kwikhaya elitsha.
- Iziganeko ezibuhlungu: Ukusweleka komntu omthandayo.
- Iingxaki zemali: Umthwalo omkhulu wamatyala, ubunzima bezoqoqosho.
- Ezinye izinto: Ukujongana nentlekele yendalo.
Ngamanye amaxesha oku kunokubangelwa sisiganeko esinye esifana nesi. Ngamanye amaxesha, kunokuvela xa uxinzelelo oluninzi oluncinci luqokelelana kwaye inqanaba lakho lokunyamezela lidlulile.
Zithini ezi zinto zibangela iingxaki?
Izinto ezibangela uxinezeleko zizinto ezikukhumbuza ngesiganeko esikubangela uxinezeleko. Ukubona okanye ukuva into enjalo kunokwenza ingqondo yakho ibuyele kwimeko endala. Oku kungaba yinto nayiphi na.
- Ndibona ifoto endala.
- Ukuva ingoma.
- Ukuva ivumba okanye incasa ethile yokutya.
- Ukubuyela apho kwenzeka khona eso siganeko.
Ngaba le meko ingaya isiba mandundu?
Ewe. Ukuba i-Adjustment Disorder ayinyangwanga kakuhle, inokukhokelela kwiingxaki ezinkulu.
- Iingcinga zokuzilimaza okanye ukuzibulala: Le yeyona nto iyingozi kakhulu.
- Ingxaki yokusebenzisa iziyobisi: Abanye abantu babhenela kwiziyobisi okanye etywaleni ukuze bajamelane noxinzelelo abaluvayo.
- Ezinye izifo zengqondo: Ukuba ziqhubeka ixesha elide, oku kunokukhokelela kwezinye iimeko ezifana noxinzelelo olukhulu okanye i-Anxiety Disorder.
Kubaluleke kakhulu: Ukuba ukhe uzive ufuna ukuzenzakalisa okanye ucinge ngokuzibulala, nceda ufumane uncedo ngokukhawuleza. Xelela umntu osondeleyo kuwe, okanye uye kwigumbi likaxakeka lesibhedlele elikufutshane (ETU) ngokukhawuleza. Thetha nogqirha wakho. Awuwedwa, baninzi abantu abanokukunceda.
Ugqirha uyixilonga njani le nto?
Xa usiya kugqirha, uza kukubuza ngeempawu zakho, naluphi na utshintsho olusandula ukwenzeka ebomini bakho, aze akunike uvavanyo lomzimba. Emva koko, ukuba kuyimfuneko, ungathunyelwa kwingcali yezifo zengqondo okanye kwingcali yezengqondo ukuze ufumane uvavanyo olongezelelweyo kunye nonyango.
Iingcali zengqondo zisebenzisa iindlela ezahlukeneyo zokuchonga esi sifo. Ezona ziphambili zezi:
- Ngaba iimpawu zakho zabonakala kwisithuba seenyanga ezi-3 emva kwesiganeko esixinezelekileyo?
- Ingaba indlela osabela ngayo (usizi, umsindo, uloyiko) ingaphezulu kakhulu kunokuba bekulindelwe kwisiganeko esinjalo?
- Ngaba ezi mpawu zibe nefuthe elikhulu kumsebenzi wakho wemihla ngemihla nakubudlelwane bakho ?
- Ngaba ezi mpawu azihambelani neempawu zesinye isifo sengqondo?
- Ngaba oku kwahlukile kwindlela eqhelekileyo yokulila eyenzeka xa umntu omthandayo esifa?
Ugqirha uya kugqiba ukuba ngaba unengxaki yokulungelelanisa imeko yakho emva kokuqwalasela zonke ezi zinto.
Zithini iindlela zonyango zoku?
Iindaba ezimnandi zezokuba le yimeko enokunyangeka. Iindlela zonyango zinokwahlulwa zibe ziindidi ezimbini eziphambili.
1. Unyango lwengqondo:
Ngamafutshane, le "yindlela yokuthetha." Ingcebiso ikwabizwa ngokuba yile. Apha, ingcali eqeqeshiweyo (ingcali yokunyanga) ithetha nawe, ikunceda ukuba ujongane nolu xinzelelo, ulawule, kwaye uchonge iingcinga neemvakalelo zakho.
- Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Le yindlela ephumelelayo kakhulu. Ikufundisa indlela yokuchonga iipatheni zakho zengcinga ezimbi kunye nokuzitshintsha.
- Unyango losapho: Inkxaso yosapho ibaluleke kakhulu, ingakumbi ukuba umntwana okanye umntu osemtsha unale meko. Olu hlobo lonyango lunokunceda kuloo nto.
- Unyango lwamaqela: Ungafumana isiqabu esikhulu ngokuthetha nabanye abantu abaneengxaki ezifanayo nezakho.
2. Amayeza:
Ayinguye wonke umntu odinga amayeza. Kodwa ukuba iimpawu zakho zinzima kakhulu, umzekelo, awulali kakuhle, unexhala elikhulu okanye uxinezelekile, ugqirha wakho unokukunika amayeza okwethutyana elifutshane.
- Amayeza okudakumba: Kwiimpawu ezinje ngosizi kunye nokudakumba.
- Amayeza okulwa nokuxhalaba: Kwiimpawu ezinje ngoloyiko kunye nokuxhalaba.
Kwakhona, isikhumbuzo: Amayeza afanele asetyenziswe kuphela phantsi kweliso likagqirha. Kwakhona, amayeza odwa akasosisombululo. Iziphumo ezisebenzayo zifumaneka xa zidityaniswe ne-psychotherapy.
Ndingenza ntoni ukuze ndiphume kule meko?
Ngelixa unyangwa, zininzi izinto ezinokukunceda kolu hambo.
- Thetha nomhlobo okanye ilungu losapho olithembayo: Yabelana ngeemvakalelo zakho nomhlobo okanye ilungu losapho olithembayo. Ukwabelana ngeemvakalelo zakho kunokuba luncedo kakhulu.
- Ukuzinyamekela: Zinike ixesha yonke imihla lokwenza into oyithandayo. Funda incwadi, mamela ingoma, bukela imuvi, hambahamba umgama omfutshane egadini.
- Indlela yokuphila enempilo: Yitya ukutya okunesondlo okuninzi kangangoko unako, sela ubuncinane iiglasi ezisi-8 zamanzi ngosuku, kwaye wenze umthambo. Ukuhamba-hamba kulungile.
- Lala kakuhle: Ziqhelise ukulala ngexesha elifanayo yonke imihla uze uvuke ngexesha elifanayo.
- Joyina iqela lenkxaso: Awuyi kuziva unesizungu xa ungqongwe ngabantu abaqonda iingxaki zakho.
Nangona kungenakwenzeka ukuthintela le meko nge-100%, izinto ezinje ngokugcina ubudlelwane obuqinileyo bentlalo kunye nokufunda iindlela zokulawula uxinzelelo kunokunciphisa umngcipheko wokuba le meko yenzeke kwixesha elizayo.
Umyalezo Wokuya Ekhaya
- Ingxaki yoLungiso ayisosifo, kodwa yindlela yokusabela okwethutyana kuxinzelelo ebomini bakho.
- Oku kunokwenzeka nakubani na, nokuba uneminyaka emingaphi. Asikuko ubuthathaka bakho.
- Ukuba iimpawu zidlula amanqanaba aqhelekileyo kwaye zichaphazela ubomi bakho bemihla ngemihla, musa ukulibazisa ukufuna ingcebiso kagqirha.
- Le meko inokunyangeka ngokupheleleyo ngonyango lwengqondo, kwaye ukuba kuyimfuneko, amayeza.
- Ukuba ukhe waziva ufuna ukuzenzakalisa, fumana uncedo ngokukhawuleza. Xelela umntu okufutshane okanye uye esibhedlele.
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