Khawuthelekelele ukuba kufuneka uye evenkileni, okanye kufuneka ukhwele ibhasi uye ndaweni ithile. Kodwa xa loo ngcinga ifika engqondweni yakho, ngaba isifuba sakho siva siqinile, uyabila, kwaye ufumana kunzima ukuphefumla? Ngaba ucinga izinto ezinje, 'Ngubani oza kundinceda ukuba ndiwe phaya?', 'Ndiza kwenza ntoni ukuba ndibhajwe kwisihlwele?'? Abantu abaninzi bacinga ukuba oku kukoyika nje. Kodwa kunokuba yinto enzulu ngaphezu koko. Oku kungaba yimeko yempilo yengqondo esiyibiza ngokuba yi-Agoraphobia ngokwezonyango.
Ngamafutshane, yintoni i-Agoraphobia?
I-Agoraphobia sisifo sokuxhalaba esibonakaliswa luloyiko olukhulu lokubanjwa kwindawo okanye kwimeko ethile, ukungakwazi ukufumana uncedo, okanye ukuba neentloni. Ngenxa yolu loyiko, abantu abanale meko badla ngokuziphepha ezo ndawo kunye neemeko.
Cinga ngezinye zeendawo apho olu loyiko lunokuvela khona:
- Uthutho lukawonke-wonke: ukukhwela ibhasi okanye uloliwe.
- Iindawo ezivulekileyo: amasimi amakhulu, iibhulorho, iindawo zokupaka iimoto.
- Iindawo ezivaliweyo: iibhanyabhanya, iivenkile, iilifti.
- Iindawo ezixineneyo: iimarike, zimi emigceni.
- Ukuba ndedwa ngaphandle kwekhaya.
Into ebalulekileyo kukuba umntu onayo le nto ayoyiki indawo ngokwayo, kodwa ingcinga yokuba ukuba kwenzeka into angenakuyilawula, umzekelo, ukuhlaselwa luloyiko, akayi kukwazi ukubaleka okanye ukufumana uncedo.
Ziziphi iimpawu ze-agoraphobia?
Sonke siziva sisoyika kwaye sixhalabile ngamanye amaxesha. Yinto eqhelekileyo leyo. Kodwa kwi-Agoraphobia, olu loyiko kunye nexhala liba likhulu kangangokuba awukwazi ukwenza imisebenzi yemihla ngemihla. Xa usiya kwindawo ekoyikisayo, njengendawo enabantu abaninzi edolophini, iimvakalelo ozivayo zifana nqwa nezo zifunyanwa ngexesha lohlaselo loloyiko.
Ngoku makhe sibone ukuba umzimba uziva njani ngexesha elinje.
| Uphawu | Indlela evakalelwa ngayo |
|---|---|
| Ukunyuka kwesantya sentliziyo | Isifuba sivakala ngokukhawuleza, ngokungathi sikhawulezisiwe. Ngamanye amaxesha sinokuvakala ngathi sibuhlungu esifubeni. |
| Ubunzima bokuphefumla | Ukuziva ufuthanisekile kwaye kunzima ukuphefumla (Hyperventilation). |
| Ukudinwa kunye nokuquleka | Ukuba nesiyezi , amehlo ajika abe luhlaza okwesibhakabhaka, ndivakalelwa ngathi ndiza kufa isiqaqa. |
| Ukungcangcazela nokoyika | Umzimba wam wonke uyangcangcazela, kwaye ndiziva ndinoloyiko olungalawulekiyo. |
| Ukubila | Ngokungaqhelekanga, ngequbuliso uqala ukubila nokuba ubanda (iHyperhidrosis). |
| Ukuziva ubanda okanye ushushu | Ngequbuliso, umzimba wakho uyabanda, okanye ubuso bakho bube bomvu uze uzive ngathi ushushu. |
| Ukungonwabi kwesisu | Isisu sam siyajika, ndiziva ndinesicaphucaphu. |
Kutheni oku kusenzeka? Zithini izinto ezibangela umngcipheko?
Abaphandi abakafumani sizathu sithile sale nto. Nangona kunjalo, le meko idla ngokunxulunyaniswa nesifo esibizwa ngokuba yiPanic Disorder . I-Panic Disorder yimeko apho kukho uloyiko oluqatha ngequbuliso ngaphandle kwesizathu esicacileyo. Malunga nesithathu sabantu abanePanic Disorder nabo bahlakulela i-Agoraphobia ngokuhamba kwexesha. Nangona kunjalo, abanye abantu banokuba ne-Agoraphobia bodwa ngaphandle kwePanic Disorder.
Kukho nezinye izinto ezininzi ezinokubangela le meko.
- Ukuhlaselwa luloyiko: Ukuba ukhe wahlaselwa luloyiko olunje ngaphambili.
- Ukuba nezinye iingxaki zokoyika: Ukuba unoloyiko olukhulu ngezinye izinto, ezinje ngokuphakama okanye izilwanyana.
- Iziganeko zobomi ezibangela uxinezeleko: Izinto ezinje ngokufa komntu omthandayo, ukuxhatshazwa, ingakumbi xa ukwenzeke ebuntwaneni.
- Ukuba novelwano xa uxhalabile: Ukuba unomdla wokuxhalaba lula nangezinto ezincinci.
- Ukuba nembali yentsapho yale meko: Ukuba umntu kusapho lwakho une-agoraphobia ngenxa yempembelelo yemfuza, nawe usemngciphekweni omkhulu wokuba nayo.
Ugqirha uyibona njani le nto?
Ukuba uziva ngathi uneempawu ezichazwe apha ngasentla, kwaye ukuba olu loyiko luphazamisana nobomi bakho bemihla ngemihla, qiniseka ukuba ubonana nogqirha wakho. Musa ukucinga ukuba le yinto nje oyicingayo. Le yimeko yezonyango efuna unyango.
Ukuba uyoyika kakhulu ukuphuma endlwini, ungathetha nogqirha ngefowuni okanye ngevidiyo.
Ugqirha angakubuza imibuzo efana nale:
- "Ngaba uziva uxinezelekile okanye uyoyika xa ucinga ngokuphuma endlwini?"
- "Ngaba kukho iindawo okanye iimeko oziphephayo kuba uzisoyika? Kutheni uzisoyika?"
- "Ngaba uxhomekeke kwabanye abantu ngemisebenzi efana nokuya evenkileni okanye ukuthenga ukutya?"
Ugqirha uza kuxilonga i-agoraphobia ngokusekelwe kwiimpawu zakho, ixesha ezikho ngalo, kunye nokuba zinzima kangakanani. Ngokweekhrayitheriya ezimiselwe yi-American Psychiatric Association, umntu kufuneka abe noloyiko okanye ixhala eligqithisileyo ubuncinane kwiimeko ezimbini kwezi zilandelayo:
Ukusebenzisa izithuthi zikawonke-wonke, ukuba kwiindawo ezivulekileyo, ukuba kwiindawo ezivaliweyo, ukuba semgceni okanye kwisihlwele, ukuba wedwa ngaphandle kwekhaya.
Ziziphi iindlela zonyango lwe-agoraphobia?
Le meko idla ngokuphathwa ngokudibanisa unyango, oluya kulungiselelwa ngugqirha wakho ukuze luhambelane nawe.
Unyango lwengqondo
Sikwabiza oku ngokuthi "unyango lokuthetha." Unyango Lokuziphatha Oluqondayo (i-CBT) yindlela esebenzayo kakhulu. Ingcali yokunyanga ikunceda uchonge iindlela zokucinga ezibangela uloyiko lwakho. Emva koko, ikufundisa indlela yokuphendula ezo ngcinga ngendlela eyakhayo nenemveliso.
Kwakhona, kancinci kancinci uyaqhela ukujongana neemeko ozazoyikayo. Okokuqala, wenziwa ukuba ucinge ngeendawo ezinjalo, uze emva koko ukhuthazwe ukuba uye kwezo ndawo. Oku kubizwa ngokuba kukungaziva nzulu . Ekuhambeni kwexesha, ingqondo yakho iyaqhela ukuphendula kolu loyiko ngendlela eyahlukileyo.
Amayeza
Ugqirha wakho angakunika amayeza. Awona asetyenziswa kakhulu yiSelective Serotonin Reuptake Inhibitors (SSRIs) okanye iSerotonin-Norepinephrine Reuptake Inhibitors (SNRIs).La ngamayeza akwezi ndidi zilandelayo: amayeza okudakumba. La asetyenziselwa ukunyanga ixhala kunye nokudakumba. La mayeza kufuneka athathwe kuphela ngokwengcebiso kagqirha.
Utshintsho kwindlela yokuphila
Kunye nonyango, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunokunceda kakhulu ekulawuleni le meko.
- Ziphephe utywala, i-caffeine (iti, ikofu), kunye nezinye iziyobisi. Ezi zinto zinokunyusa ixhala.
- Yitya ukutya okunempilo nokunokulinganisela.
- Zilolonge rhoqo. Ukuzilolonga yenye yezona ndlela zendalo zokunciphisa ixhala.
- Ziqhelise ukwenza umthambo wokuphefumla. Ukuphefumla nzulu kunokukunceda uzole ingqondo yakho.
I-Agoraphobia inokuba yinto eyoyikisayo, ikugcine uvaleleke ekhaya kwaye wedwa. Kodwa khumbula, yimeko enyangekayo kakhulu. Ungenza izinto ozithandayo kwakhona ngaphandle koloyiko. Eyona nto ibalulekileyo kukungabi naloyiko lokucela uncedo. Thetha ngokukhululekileyo nogqirha wakho ngayo. Elo linyathelo lokuqala kwindlela eya ekuchacheni.
Umyalezo Wokuya Ekhaya
- I-Agoraphobia ayiloloyiko nje kuphela, yimeko yokwenyani yezonyango efuna unyango.
- Oku kudla ngokunxulunyaniswa nokuhlaselwa luloyiko.
- Iimpawu zomzimba ozibonayo (iintlungu zesifuba, isiyezi) ziyinyani kwaye azikhululekanga. Azingomfanekiso nje wengcinga yakho.
- Le meko inokulawulwa ngempumelelo kakhulu ngonyango lwengqondo (ingakumbi i-CBT) kunye namayeza anikwe ngugqirha.
- Ukuba unengxaki yolu hlobo, nceda ungabi wedwa. Bona ugqirha wakho uze uthethe naye. Yiyo leyo into ebaluleke kakhulu.
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