Xa uzama ukupaka imoto yakho, umntu osecaleni kwakho uyama kuba akukho ndawo yaneleyo. Loo mvakalelo efika engqondweni yakho ngelo xesha, ukuziva isifuba sakho sibetha ngamandla, izandla zakho zingcangcazela... Yiyo loo nto umsindo unjalo. Ngamanye amaxesha ujonga esipilini umntu odlula phambi kwakhe kwitrafikhi uze umkhalimele engqondweni yakho, ukhwaza xa uphulukene nomdlalo wekhilikithi, umntwana omncinci uluma omnye umntu xa engayifumani into ayifunayo, umntwana omncinci uvala ucango aze aye kwigumbi lakhe... Zonke ezi zinto zisekelwe kule mvakalelo yomsindo.
Ngamafutshane, yintoni ukulawula umsindo?
Ukulawula umsindo yindlela esijongana ngayo nomsindo xa siwuva. Kwakhona luhlobo lonyango lokuthetha (olwaziwa ngokuba yi-'Cognitive Behavioral Therapy') olwenziwa nomcebisi wezempilo yengqondo , nokuba ngumntu ngamnye okanye kwiqela. Usenokukwazi ukuya kwiklasi ngalo mba.
Kolu nyango, uza kuncedwa ukuba uchonge xa unomsindo kwaye uphuhlise iindlela namaqhinga owadingayo ukuze ujongane nezo mvakalelo ngendlela ephilileyo . Uza kufunda ngale:
- Yintoni ekwenza ube nomsindo kwaye abantu bayibonakalisa njani loo msindo?
- Malunga nendlela yokusombulula iingxaki nokunxibelelana.
- Malunga neendlela zokuphumla.
Kwezinye iimeko, umcebisi wakho unokucebisa ukuba ubone ugqirha. Oku kungenxa yokuba umsindo ongapheliyo unokubangelwa yenye ingxaki yempilo yengqondo, efana nokudakumba okanye ixhala . Kwiimeko ezinjalo, ugqirha unokukunika amayeza okunceda.
Yintoni kanye kanye le ngqumbo?
Ingqumbo yimvakalelo enamandla ephakama engqondweni yethu xa siphendula imeko ethile, isikhuthaza ukuba senze utshintsho. Xa le mvakalelo isenzeka, inxalenye yenkqubo yethu yemithambo-luvo, i-"Sympathetic Nervous System", iyasebenza kwaye ilungiselela umzimba "impendulo yokulwa okanye yokubaleka" .
Ngeli xesha, kukho utshintsho oluninzi emizimbeni yethu. Isantya sentliziyo yethu kunye nesantya sokuphefumla siyanda. Iihormone zoxinzelelo ziyakhutshwa, kwaye igazi elininzi lihamba liye kwimisipha yethu. Ingqwalasela yakho iba nzulu ngakumbi. Konke oku kukunika amandla owadingayo ukuze usinde kwingozi.
Nangona kunjalo, umsindo awusoloko uvela kwisongelo lomzimba. Singaba nomsindo nakwiimeko zentlalo. Umzekelo:
- Xa kukho ukungqubana kwezimvo nomhlobo okanye ilungu losapho.
- Xa ubona ukungabikho kobulungisa.
- Xa iimfuno zakho zingafezekiswanga.
- Xa umntu ekuhlekisa.
Asinguye wonke umntu ofumana umsindo ngendlela efanayo. Uhluka ngokuxhomekeke kumava akho angaphambili, impilo yakho, kunye nemeko yakho yangoku. Abanye abantu bakhawuleza ukuba nomsindo, kwaye abanye abantu bawuva kakhulu. Usenokuqala ekucaphukeni okuncinci ukuya kumsindo omkhulu.
Kuza kwenzeka ntoni ukuba umsindo awubonakaliswanga ngendlela efanelekileyo?
Ukuba uyayicinezela ingqumbo yakho, inokuchaphazela indlela ocinga ngayo noziphatha ngayo. Inokubangela okanye ibenze mandundu izifo ezininzi zomzimba. Ukuba uhlala unomsindo, oogqirha bayibiza le meko ngokuthi "ingqumbo engapheliyo" . Nazi ezinye zeengxaki zempilo ezinokubangelwa yile meko.
| Ingxaki yempilo | Inkcazo |
|---|---|
| Igazi elonyukayo | Ukusoloko unomsindo kunokubangela uxinzelelo lwegazi oluphezulu. |
| Isifo sentliziyo | Ukucaphuka okungapheliyo kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nezinye izifo zentliziyo. |
| Intloko ebuhlungu | Intloko ebuhlungu kunye ne-migraines ezibangelwa luxinzelelo zinokwenzeka rhoqo. |
| Izifo zesikhumba | Izifo zesikhumba ezifana ne-eczema kunye ne-psoriasis zinokuba mandundu. |
| Iingxaki zokugaya ukutya | Iingxaki ezinje ngeentlungu zesisu, ukuqhina kwesisu, kunye norhudo zinokubakho. |
Ngoko ke, ngaba umsindo yinto embi?
Hayi. UmsindoImvakalelo eqhelekileyo neyokwemvelo. Inokuba ntle okanye imbi. Kuxhomekeke kwindlela osabela ngayo kuloo mvakalelo.
Cinga ngesiganeko sokupaka esikhankanyiweyo ngaphambili. Ungalinda umzuzu, uvumele umsindo wakho uthomalale, uze uye kwenye indawo. Okanye ungaphuma emotweni ubhale inqaku kwifestile yemoto enye uze uhambe.
Kuzo zombini iimeko, waziva unomsindo. Kodwa kwimeko yokuqala, wawuqonda umsindo waza wawuyeka. Kwimeko yesibini, wawukhuphela loo msindo komnye umntu, kwaye kusenokwenzeka ukuba wawuhlala engqondweni yakho imini yonke.
Umsindo yimvakalelo eluncedo, kodwa ukuba uziva unomsindo rhoqo, kwaye uchaphazela umsebenzi wakho okanye ubudlelwane bakho, lixesha lokufuna uncedo lokulawula umsindo wakho.
Ngubani ofuna olu nyango lokulawula umsindo?
Enyanisweni, ukufunda iindlela zokulawula umsindo kunokuba luncedo kuye wonke umntu. Ingakumbi ukuba unesifo sengqondo, olu hlobo lonyango lunokwenza umahluko omkhulu kumgangatho wobomi bakho kunye nobudlelwane bakho. Oku kunokuba kubaluleke kakhulu kubantu abanezi meko zilandelayo:
| Imeko yempilo yengqondo |
|---|
| Ingxaki yokunqongophala kwengqwalasela/yokungasebenzi kakuhle (ADHD) |
| Ukuxhuzula |
| Ingxaki yobuntu obusemdeni |
| Uxinzelelo |
| Ingxaki yokuphazamiseka kwemood |
| Ingxaki yokuxhalaba ngokubanzi |
| Isifo esiqhumayo esiqhubekayo |
| Ingxaki yokuchasana nokuchasana |
Kwenzeka ntoni kunyango?
Kolu nyango, ufunda iindlela zokukunceda uqonde ukuba yintoni ekwenza ube nomsindo kunye nendlela loo msindo okwenza uzive ngayo. Umcebisi wakho angakubuza imibuzo efana nale:
- Zeziphi izinto ezikwenza ucaphuke?
- Yintoni kanye kanye oyicaphukisileyo? Ngaba inqanaba lomsindo wakho lifanelekile kwisiganeko?
- Ngaba ikho enye imvakalelo efihliweyo emva komsindo wakho? (umz. uloyiko, ixhala, intlungu, intloni)
- Ingaba le yimpendulo oyifundileyo kwasebuntwaneni?
- Umzimba wakho uziva njani xa unomsindo?
Emva koko, wena kunye nomcebisi wakho niza kuphuhlisa izakhono zokujongana nezi meko kunye namaqhinga okujongana nazo. Ezi zizinto ezisebenzayo onokuzisebenzisa xa unomsindo.
- Ukutshintsha indlela ocinga ngayo (Cognitive Restructuring): Endaweni yokuhlala ucinga ngezinto ezimbi, ufunda ukujonga iziganeko ngendlela eyahlukileyo. Endaweni yokucinga izinto ezinje, "Le yeyona nto imbi kakhulu eyakha yenzeka kum," ufunda ukucinga ngendlela eyinyani ngakumbi, njengokuthi, "Oku kubi, kwaye kulungile ukuziva ulusizi ngako, kodwa akusosiphelo sehlabathi."
- Izakhono zonxibelelwano ezilungileyo: Uza kufunda ukuveza umsindo wakho ngendlela ephilileyo. Uza kufunda iindlela ezahlukeneyo zokuthetha ngeemvakalelo zakho nokucinga ngaphambi kokuba usabele.
- Iindlela zokuphumla: Ezi ndlela zinokukunceda ukuba uthobe isantya ngaphambi kokuba usabele xa unomsindo. Zinokukunceda nokuba uyeke ukucinga ngengxaki kwaye ungacingi ngayo (ukucinga). Ezi ziquka izinto ezifana nokucamngca, umthambo wokuphefumla nzulu, okanye i-yoga .
Uza kuziqhelisa ezi ndlela zintsha kunye nomcebisi wakho ngexesha leeseshoni zonyango. Uza kukhuthazwa ukuba uziqhelise ekhaya. Kubalulekile ukuziqhelisa de kube lixesha apho ucaphuka okanye ubushushu bomsindo wakho bunciphe kwaye ezi ndlela zibe zezendalo kuwe.
Zithini iingenelo zale mithi?
Ngonyango lokulawula umsindo, uya kuqaphela ukuba ubudlelwane bakho ekhaya nasemsebenzini buya kuphucuka. Uya kuziva ulawula iimvakalelo zakho ngakumbi. Inokukunceda ulale ngcono kwaye ikukhusele kwizifo ezithile.
Ngaba kukho naziphi na iingozi?
Ungaziva ungakhululekanga ukuthetha ngeemvakalelo zakho xa ucebisa. Nje ukuba wena nomcebisi nibe nolwalamano oluhle, ningabuza imibuzo malunga neentlungu zangaphambili. Nangona kunjalo, ukujongana nezi ngcinga zinzima kunye neenkumbulo ngamanye amaxesha linyathelo eliyimfuneko ukuze uphucule ubomi bakho bemihla ngemihla.
Ufanele uye nini kugqirha?
Ukuba iimpawu zakho ziya zisiba mandundu, okanye ukuba uziva ngathi ungazilimaza okanye uzenzakalise kwabanye, bona ugqirha ngokukhawuleza .
Kwimeko engxamisekileyo enjalo, ungaya kwisibhedlele esikufutshane neCandelo loNyango oluNgxamisekileyo (ETU) okanye utsalele umnxeba iNational Institute of Mental Health (NIMH) yaseSri Lanka ngo- 1926 ukuze ufumane uncedo olukhawulezileyo.
Umsindo yinto eqhelekileyo yokuba ngumntu. Kodwa ngamanye amaxesha ungadlula ngokukhawuleza. Ukuba uzifumana unomsindo ngalo lonke ixesha, okanye ukuba ukhe wenzakalisa umntu omthandayo ngamazwi okanye izenzo zakho ezirhabaxa, ukufunda iindlela zokulawula umsindo wakho kunokuba luncedo kakhulu.
Umyalezo Wokuya Ekhaya
- Umsindo yimvakalelo eqhelekileyo, yendalo. Akuyonto imbi. Okubalulekileyo yindlela osabela ngayo kuwo.
- Ukubamba umsindo kunokubangela iingxaki ezininzi zempilo, ezifana noxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye neengxaki zempilo yengqondo.
- Ukulawula umsindo kukufunda ukulawula umsindo wakho ngokusebenzisa iingcebiso kunye neendlela ezisebenzayo.
- Ukuba uvakalelwa kukuba umsindo wakho awulawuleki okanye uchaphazela ubudlelwane bakho, ungoyiki ukufuna ingcebiso kugqirha okanye kwingcali yezempilo yengqondo.
- Kwimeko kaxakeka, oko kukuthi, ukuba ucinga ukuba wena okanye abanye abantu basengozini yokwenzakala, yiya kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) yesibhedlele ngoko nangoko okanye utsalele umnxeba inombolo yoncedo lwempilo yengqondo engu-1926.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment