Ngaba nawe uyoyika ukuya kwiindawo ezithile? Ngaba oku kungaba yi-(Agoraphobia)? Makhe sithethe ngale nto ngokweenkcukacha!

Ngaba wakha waba namava anjalo? Khawuthelekelele, xa ukwimarike enabantu abaninzi, uhamba wedwa kwindawo enkulu yokuthenga, okanye ubambeke ebhasini, ngequbuliso uziva uloyiko noloyiko. Uziva ngathi unengxaki yokuphefumla, isifuba sakho siyabetha, uyabila, kwaye uziva ngathi uza kubaleka. Ukuba unamava anjalo rhoqo, kusenokwenzeka ukuba aqhelekanga. Usenokuba unesifo esibizwa ngokuba yi-agoraphobia.

Yintoni le (i-Agoraphobia)?

Ngamafutshane, i-agoraphobia sisifo esixhalabisayo, imeko yoloyiko olukhulu . Ungaziva ungenakunceda kwimeko ethile, ungakwazi ukubaleka, ungakwazi ukucela uncedo, okanye uzive uhlazekile phambi kwabanye ngenxa yokuhlaselwa luloyiko. Ngenxa yolo loyiko lunamandla, ungaqala ukuphepha iindawo ezithile kunye neemeko ezithile.

Khawucinge nje, umhlobo wakho uNadeesha. Uyoyika kakhulu ukuya kwiindawo zokuthenga ezinkulu. Uthi ngenxa yokuba zixinene kakhulu kwaye zikhulu, uziva ngathi uza kulahleka, abe nesiyezi, kwaye akukho mntu uza kumnceda. Ngoku akahambi aye kuthenga nabahlobo bakhe, kwaye akahambi yedwa kufutshane neevenkile ezinkulu. Ezi zizinto ezifunyanwa ngumntu one-Agoraphobia.

Ezi zezona ndawo kunye neemeko abantu abane-agoraphobia abadla ngokuziphepha:

• Iindawo ezinkulu nezivulekileyo (umz., amasimi amakhulu, iibhulorho) okanye iindawo ezincinci ezivaliweyo ngokupheleleyo (umz., iithiyetha zeemuvi, iilifti/iilifti).
• Iindawo ezixineneyo (umz. iimarike, iindawo zokumisa iibhasi, iminyhadala).
• Iindawo ezingaphandle kwekhaya labo, ingakumbi xa bebodwa.
• Iinkonzo zothutho lukawonke-wonke (umz. iibhasi, oololiwe).

Ziziphi iimpawu ze-Agoraphobia?

Kuqhelekile ukuba wonke umntu azive esoyika kwaye exhalabile ngamanye amaxesha. Kodwa kumntu one-agoraphobia, uloyiko lugqithisile kangangokuba luphazamisana nemisebenzi yemihla ngemihla. Ukuba unale meko, unokufumana iimpawu zokuhlaselwa luloyiko (njengokuhlaselwa luloyiko) xa usiya kwindawo eyoyikisayo, okanye xa ucinga ngokuya kuloo ndawo.

Ezi mpawu zinokuqala ngequbuliso zize zifikelele esiphelweni kwimizuzu embalwa. Ngeli xesha, ungaziva:

• Intlungu yesifuba okanye ukuziva ukubetha kwentliziyo ngokukhawuleza (njengokutsha kwesifuba).
• Ukuziva ungcangcazela, ngokungathi umzimba uyangcangcazela, uhamba noloyiko.
• Ukuphelelwa ngamandla, ngokungathi uphefumla ngamandla (`Hyperventilation`).
• Ukuziva unesizungu okanye unesizungu.
• Ukugodola ngequbuliso okanye ukufutha.
• Ukubila okugqithisileyo (i-Hyperhidrosis).
• Isisu esibuhlungu, uzive unesicaphucaphu, ngokungathi isisu sakho siyajika.
• Ukuziva ungenalo ulwazi oluchanekileyo, ukuba kude nawe.
• Ukoyika ukulahlekelwa lulawulo okanye ukufa.

Siyazi ukuba kunokuba ngamava oyikekayo xa ufumana iimpawu ezinje. Kodwa khumbula, awuwedwa, kwaye kukho uncedo olufumanekayo kule meko.

Ziziphi izizathu kunye nezinto ezibangela i-agoraphobia?

Abaphandi abakafumani unobangela ochanekileyo we-agoraphobia. Nangona kunjalo, kukholelwa ukuba le meko idla ngokunxulunyaniswa nesifo soloyiko esele sikhona, esiluloyiko oluqatha nolukhawulezileyo oluvela ngequbuliso ngaphandle kwesizathu. Malunga nesinye kwisithathu sabantu abanesifo soloyiko nabo bahlakulela i-agoraphobia. Nangona kunjalo, ngamanye amaxesha inokwenzeka ngaphandle kwe-agoraphobia okanye yodwa.

Kukho izinto ezininzi ezinokubangela i-agoraphobia:

• Ukuhlaselwa luloyiko rhoqo, ingakumbi ukuba luhamba noloyiko olugqithisileyo kunye nokuxhalaba.
• Ukuba nezinye izinto ezibangela uloyiko ('ii-phobia') (umz. ukoyika iindawo eziphakamileyo, ukoyika izilwanyana).
• Ukujongana neziganeko zobomi ezibangela uxinzelelo, ingakumbi ukulahlekelwa ngumntwana, ukuhlaselwa, okanye ukuxhatshazwa.
• Ukuba novelwano ngakumbi xa uxhalabile okanye ukuba nezinye iingxaki zokuxhalaba kusapho.
• Ilungu losapho elisondeleyo line-agoraphobia (kusenokubakho impembelelo yemfuza).
• Ukuba neentloni kancinci kwaye uneentloni ngokwemvelo.

Uyazi njani ukuba une-agoraphobia?

Ukuba ucinga ukuba une-agoraphobia, kwaye ukuba olu xinzelelo luchaphazela ubomi bakho bemihla ngemihla, ubudlelwane bakho, okanye umsebenzi wakho, ngokuqinisekileyo kuya kufuneka ubone ugqirha wosapho (ugqirha wezonyango oluphambili) okanye ingcali yezempilo yengqondo (umz., ugqirha wengqondo okanye ingcali yezengqondo).

Mhlawumbi uyoyika ukuya kugqirha. Oko kunokuba yinxalenye yesifo. Ukuba kunjalo, ngeteknoloji ekhoyo namhlanje, ungathetha nogqirha wakho ngefowuni okanye nge-video appointment. Buza ngaloo nto.

Ugqirha uza kukubuza imibuzo malunga neempawu zakho, iziganeko zobomi bakho, kunye nembali yezonyango zosapho lwakho. Umzekelo:

• "Ngaba uziva uxinezelekile kwaye uloyiko xa ucinga ngokuphuma endlwini?"
• "Ngaba kukho iindawo okanye iimeko oziphephayo kuba uzisoyika? Kutheni uzisoyika?"
• "Ngaba uxhomekeke kwabanye abantu ukuba benze umsebenzi evenkileni yakho?"

Ugqirha angakuxelela ukuba une-agoraphobia ngokusekelwe kwiimpawu zakho, ukuba zenzeka kangaphi, nokuba zinzima kangakanani. Kubalulekile ukuba uthethe ngokukhululekileyo nogqirha wakho ngayo yonke into. Kukho iindlela ezahlukeneyo ezibekwe phambili yimibutho yezonyango eyaziwayo, njenge-American Psychiatric Association. Ngoko ke, ukuze kufunyaniswe ukuba une-agoraphobia, umntu kufuneka abe noloyiko olukhulu okanye uloyiko ubuncinane kwiimeko ezimbini kwezi zilandelayo:

• Xa usebenzisa izithuthi zikawonke-wonke (ezifana neebhasi, oololiwe).
• Xa ukwindawo evulekileyo nenkulu (umz. ibala elikhulu, indawo yokupaka iimoto).
• Xa ukwindawo evaliweyo nexineneyo (umz. iholo yemiboniso bhanyabhanya, igumbi leentlanganiso, ivenkile encinci).
• Nokuba ukwimigca okanye kwisihlwele.
• Xa uphuma endlwini wedwa.

Kwakhona, ukuba uyaziphepha ezo ndawo ngenxa yolu loyiko, okanye ukuba uya kwezo ndawo nomntu kuphela, oko kusenokuba luphawu lwe-agoraphobia.

Ziziphi iindlela zonyango lwe-agoraphobia?

Iindaba ezimnandi zezokuba i-agoraphobia yimeko enokulawulwa kakuhle ngonyango. Rhoqo, kusetyenziswa indibaniselwano yonyango:

• Unyango lwengqondo - oko kukuthi, unyango ngokuthetha.
• Amayeza.
• Utshintsho kwindlela yokuphila.

I-psychotherapy inceda njani?

Olu lolona nyango luphambili nolusebenzayo lwe-agoraphobia. Kule meko, ingcali yezonyango eqeqeshiweyo ikunceda woyise uloyiko lwakho kwaye ulwe nalo.

Kukho uhlobo lonyango olubizwa ngokuba yiCognitive Behavioral Therapy (CBT), ngokukodwa. Lukunceda uchonge iingcinga ezimbi nezingenangqondo ezikubangela ixhala. Emva koko, ufunda ukutshintsha ezo ngcinga ngezo ziyinyani, ezakhayo kwaye utshintshe indlela ojongana ngayo nezo loyiko.

Iindlela zokuphumla ( ezifana nokuzilolonga ngokuphefumla nzulu) kunye nonyango lokuziva ukhululekile (okanye iindlela zokunciphisa iimvakalelo) nazo ziyasetyenziswa. Kule meko, ingcali yokunyanga iqala ikucele ukuba ucinge ngemeko ekwenza woyike kwaye ikuncede ukulawula iimvakalelo zakho. Emva koko, kancinci kancinci nangononophelo, ukhuthazwa ukuba uye kwiindawo oyoyikayo ngokwenene (okokuqala kunye nengcali yokunyanga, uze ube wedwa). Njengoko uziveza kancinci kancinci kuloyiko lwakho, ingqondo yakho ifunda ukuba ezo ndawo azinabungozi. Ekuhambeni kwexesha, olu nyango lufundisa ingqondo yakho ukuba icinge kwaye isabele ngendlela eyahlukileyo.

Uncedo oluvela kumayeza

Kwezinye iimeko, ugqirha wakho unokucebisa amayeza kunye nonyango lwengqondo. La mayeza anokunceda ekunciphiseni iimpawu zokuxhalaba.

• Amayeza okudakumba adla ngokumiselwa njengeSelective Serotonin Reuptake Inhibitors (SSRIs) okanye iSerotonin-Norepinephrine Reuptake Inhibitors (SNRIs). La ngamayeza anceda ukulinganisela amanqanaba eekhemikhali ezithile zendalo engqondweni (ezikwabizwa ngokuba zii-neurotransmitters, ezichaphazela isimo sengqondo kunye neemvakalelo zethu). La mayeza anokunyanga uxinzelelo kunye neengxaki zokuxhalaba. Usenokungaziboni iziphumo kwangoko xa uqala ukuzisebenzisa, kwaye kungathatha iiveki ezimbalwa ukuba uve iziphumo.
• Ngamanye amaxesha, amayeza anjenge-"Benzodiazepines" anokunikwa ixesha elifutshane ukunciphisa ixhala ngokukhawuleza. Nangona kunjalo, la mayeza awacetyiswa ukuba asetyenziswe ixesha elide ngenxa yomngcipheko wokuba likhoboka lawo.

Kubalulekile: Onke la mayeza afanele asetyenziswe phantsi kweliso likagqirha kuphela. Akuyonto ilungileyo ukuqala, ukuyeka, okanye ukutshintsha umthamo walo naliphi na iyeza ngokwakho.

Utshintsho kwindlela yokuphila

Kunye nonyango, ukwenza utshintsho oluthile kwindlela yakho yokuphila kunokukunceda ukulawula i-agoraphobia:

• Ziphephe utywala, ikhafeyini (efumaneka kwiti, kwikofu, nakwezinye iziselo ezibandayo), kunye nezinye izinto ezinobungozi. Ezi zinto zinokunyusa ixhala.
• Yitya ukutya okunempilo nokunokulinganisela . Yitya iziqhamo, imifuno, kunye neenkozo ezipheleleyo ezingaphezulu.
• Zilolonge rhoqo. Kulungile ukuba ungenza into efana nokuhamba, ukubaleka, okanye ukudada ubuncinane imizuzu engama-30 ngosuku. Ukuzilolonga kuyaphumza ingqondo.
• Ziqhelise ukuphefumla kunye nokucamngca ngengqondo . Oku kunokunceda ukuzola ingqondo nokulawula ixhala.
• Lala ngokwaneleyo . Zama ukulala ubuncinane iiyure ezisi-7-8 ngosuku.

Indlela yokuphila ngempumelelo ne-Agoraphobia?

Ukuphila ne-agoraphobia kunokuba ngumceli mngeni, kodwa ngonyango olufanelekileyo kunye nenkxaso, unokukwazi ukumelana nale meko kwaye uphile ubomi obonwabisayo nobanelisayo.

• Uzinyamekela kakuhle.
• Sela amayeza kanye njengoko ugqirha ekuyalele.
• Yenza oko ukufundileyo kugqirha wengqondo.
• Eyona nto ibalulekileyo kukuzama ukujongana neendawo neemeko ezikoyikisayo kancinci kancinci. Musa ukufuna izinto ezinkulu ngaxeshanye. Thatha amanyathelo amancinci. Ukuziphepha kuya kukhulisa uloyiko lwakho.
• Thetha nosapho lwakho kunye nabahlobo ngale nto. Inkxaso yabo iya kuba ngumthombo omkhulu wamandla kuwe.
• Ukuba ungajoyina iqela lenkxaso elinabantu abanamava afanayo, oko kuya kuba luncedo kakhulu.

I-Agoraphobia ingakwenza uzive usoyika, unesizungu, kwaye ungenakunceda. Kodwa khumbula, ngonyango, ungazilawula ezi mpawu kwaye wenze izinto ozithandayo ngaphandle koloyiko oluncinci. Ukuba i-agoraphobia okanye nayiphi na enye ingxaki yokuxhalaba ichaphazela ubomi bakho, qiniseka ukuba uthetha nogqirha. Incoko evulekileyo nenyanisekileyo inokukunceda ufumane uncedo olufunayo.

Okokugqibela, khumbula oku.

Ngoko ke, ukuba ukrokrela ukuba wena okanye umntu omaziyo unesi sifo sithethe ngaso (i-Agoraphobia), musa ukoyika. Le yinto enokulawulwa kakuhle ngonyango. Eyona nto ibalulekileyo kukufumana ingcebiso yezonyango efanelekileyo kwaye ulandele loo ngcebiso ngokuchanekileyo. Musa ukubandezeleka wedwa.

Awuwedwa, kwaye ungoyiki ukucela uncedo. Khumbula, impilo yengqondo ibaluleke njengempilo yomzimba! Ngokuqinisekileyo ungaphuma kule meko uphile ngokukhululeka.

I- Agoraphobia, ixhala, uloyiko, uhlaselo loloyiko, impilo yengqondo, unyango, unyango lwengqondo