Ngaba uziva isifuba sakho siqinile xa ukwilifti, kwigumbi elincinci elingenazifestile, okanye xa kufuneka uye kwi-MRI scan? Ngaba uvele ubile ngequbuliso uze uzive ngathi unengxaki yokuphefumla? Xa ukwindawo exineneyo ngolu hlobo, ufuna nje ukuphelelwa yiyo? Emva koko usenokuba nesifo esibizwa ngokuba yi-claustrophobia. Ungakhathazeki, awuwedwa. Masithethe ngayo yonke into ngokucacileyo nangokulula.
Yintoni le claustrophobia?
Ngamafutshane, i-claustrophobia luloyiko olugqithisileyo nolungaqhelekanga lweendawo ezivalekileyo, ezincinci, nezivalekileyo.
Ngoku ucinga, "Ngoko ke ngubani othanda ukuvalelwa kwiindawo ezithile?" Yiyo loo nto. Akukho namnye kuthi othanda ukuvalelwa. Kodwa kukho umahluko omkhulu phakathi koloyiko oluqhelekileyo kunye noloyiko. Cinga ngayo, sonke siyoyika kancinci ukujonga phantsi sikwindawo ephakamileyo. Yinto eqhelekileyo leyo, kuba kukho ingozi yokwenyani ebandakanyekayo. Kodwa uloyiko luloyiko olugqithisileyo, olungalawulekiyo, nolungenangqiqo kunoloyiko oluqhelekileyo. Oko kukuthi, uloyiko lwakho ngento okanye imeko oyoyikayo lukhulu kakhulu kunamathuba amaninzi kunomngcipheko wokwenyani.
I-Claustrophobia yimeko enzima echaphazela ubomi bakho bemihla ngemihla. Kwabanye abantu, olu loyiko lunokwenza kube nzima ukusebenza, ukuhamba nabahlobo, kwaye luchaphazele nolwalamano lwabo nosapho. Inokubangela nokungazithembi.
Ziziphi iimeko apho olu loyiko lunokuvela khona?
Kukho iimeko ezininzi ezinokubangela uloyiko olungaphaya kwengqondo okanye "olubangela" i-claustrophobia. Abanye abantu bayazoyika zonke ezi ndawo, ngelixa abanye besoyika enye okanye ezimbini kuphela.
| Umzuzu obangela uloyiko | Inkcazo |
|---|---|
| Iilifti | Uloyiko lokuvaleleka kwindawo encinci, eneminyango engavulwa. |
| Iitonela | Uloyiko lokuba ukuba imoto ima ngaphakathi kwetonela, akuyi kubakho ndlela yokuphuma. |
| Iinqwelomoya kunye nooLoliwe | Uxinzelelo olubangelwa kukuvalwa kweengcango ukuze ungakwazi ukuphuma. |
| Iiskena ze-MRI | Uloyiko olukhulu lokubanjwa kwindawo encinci kakhulu, esisilinda. |
| Amagumbi amancinci angenazo iifestile | Uloyiko lokubhajwa xa ucango luvalwa kwiindawo ezifana nezindlu zangasese kunye neendawo zokugcina izinto. |
| Iimoto ezincinci | Ukuva uxinene kumacala omabini, ingakumbi xa uhleli embindini wesihlalo esingasemva. |
| Iindawo ezixineneyo | Ukuziva uvalelekile kwaye ungqongwe ngabantu kwikonsathi yomculo okanye kumgca. |
| Iingcinga | Nokuba awubanjwanga ngokwenene, ukucinga nje ngokubanjwa kunokubangela uloyiko. |
Kwenzeka ntoni emzimbeni nasengqondweni xa uziva olu loyiko? (Iimpawu)
Xa umntu one-claustrophobia edibana nemeko eyoyikisayo, uvakalelwa ngathi uhlaselwe luxinzelelo okanye ukuhlaselwa luloyiko. Ezi mpawu zinokwahlulwa zibe ziinxalenye ezimbini: zomzimba nezengqondo.
| Uhlobo oluneempawu | Iimpawu eziqhelekileyo |
|---|---|
| Iimpawu Zomzimba | |
| Ukubila nokungcangcazela | Ngaphandle kwesizathu, ngequbuliso uziva ubanda, ubila, kwaye izandla neenyawo zakho ziyangcangcazela. |
| Ukunyuka kwesantya sentliziyo | Isifuba siyabetha ngamandla, kukho imvakalelo yokuxinana okanye ukuxinana esifubeni. |
| Ubunzima bokuphefumla | Ndivakalelwa kukuba ndiyafuthaniseka, ndiphefumla ngokukhawuleza, kwaye kukho into ebambeke emqaleni wam. |
| Intambo yomqolo (intambo yomqolo) | Ukuba nesiyezi , amehlo ajika abe luhlaza okwesibhakabhaka, uzive ngathi uza kuhlanza. |
| Ezinye iimpawu | Uziva ngathi isisu sakho siyajika, umlomo womile, ukhala ezindlebeni zakho, uziva ngathi awunangqondo. |
| Iimpawu Zeemvakalelo | |
| Uloyiko lokulahlekelwa lulawulo | Ukoyika ukuba abayi kukwazi ukuzibamba baze baphambane. |
| Isidingo esinamandla sokubaleka | Ukuziva ngathi kufuneka uphume kuloo ndawo, ungakwazi ukucinga ngenye into. |
| Ukoyika ukufa | Uloyiko olugqithisileyo lokufuthaniseka, ukuhlaselwa yintliziyo, nokufa. |
| Ukuziva ungenangqiqo | Olu loyiko alubalulekanga kwaye alunangqiqo, kodwa awunakululawula. |
Xa abantwana abancinci bekwimeko enjalo, banokukhala, bakhale, bazame, okanye banamathele kubazali babo.
Kutheni abanye abantu behlakulela olu hlobo loloyiko?
Nangona isizathu esichanekileyo soku singekafunyanwa, kukho izizathu ezininzi eziphambili abaphandi abazikholelwayo.
- Isiganeko esibuhlungu sobuntwana: Khawuthelekelele uvaleleke kwigumbi lokulala ngelixa udlala, okanye uzivalele egumbini ngempazamo. Loo mava othusayo anokungena engqondweni yakho aze avele njengemeko ebizwa ngokuba yi-claustrophobia njengoko ukhula.
- Amava obudala: Mhlawumbi ukhe wabhajwa kwilifti, wadibana nokungazinzi kwinqwelo-moya, njl. Olu loyiko lunokuvela emva kwesiganeko esinjalo.
- Ukufunda kubazali bakho: Ukuba wabona umama okanye utata wakho esoyika iindawo ezivalekileyo usengumntwana, nawe unokuba nolo loyiko. Abantwana bafunda lukhulu ngokuxelisa abazali babo.
Ngokwesayensi, kukho inxalenye yengqondo yethu ebizwa ngokuba yi-amygdala elawula iimvakalelo ezifana noloyiko nomsindo. Kukholelwa ukuba xa umntu one-claustrophobia ejongene nemeko eyoyikisayo, le nxalenye ye-amygdala ikhuthazwa kakhulu. Kukwakho nethiyori yokuba utshintsho oluthile lwemfuza lunokunyusa umngcipheko wokufumana le meko.
Ugqirha uqinisekisa njani ukuba esi sisifo?
Xa usiya kugqirha, uza kukubuza imibuzo malunga neempawu zakho kunye nendlela ezibuchaphazele ngayo ubomi bakho. Eyona nto ibalulekileyo kukufumanisa ukuba luloyiko oluqhelekileyo okanye luloyiko.
Ngokuqhelekileyo, ukuba oku kulandelayo kusebenza kuwe, ugqirha wakho unokukufumanisa ukuba une-claustrophobia:
- Ubusoloko unoloyiko olukhulu lweendawo ezivalekileyo kangangeenyanga ezingaphezu kwe-6 .
- Uloyiko lwakho lunxulumene nemeko okanye into ethile, njengelifti okanye igumbi elincinci.
- Kwangoko nje xa ujongene nemeko enjalo, okanye ucinga ngayo nje, uziva usoyika okanye uxhalabile.
- Uzama konke okusemandleni akho ukuphepha iimeko ezinjalo, okanye ujongana nazo ngoloyiko noxinzelelo olugqithisileyo.
- Uyaqonda ukuba uloyiko lwakho lukhulu kakhulu kunengozi yokwenyani ngelo xesha .
- Olu loyiko lubangele ukuphazamiseka okukhulu emsebenzini wakho, kwizifundo zakho, kubomi bosapho, okanye kubudlelwane bakho nabantu.
Zithini iindlela zokunyanga oku? Ngaba kunokunyangwa?
Ewe, ngokuqinisekileyo! I-Claustrophobia yimeko yengqondo enokunyangeka kakhulu . Kukho iindlela ezimbini eziphambili zonyango ezisetyenziswayo.
Unyango lokuvezwa
Oku ngamanye amaxesha kubizwa ngokuba yi-desensitization therapy. Kubandakanya ukuzibeka kancinci kancinci kwinto oyoyikayo, phantsi kweliso lengcali yezengqondo okanye ugqirha oqeqeshiweyo. Kufana nokufundisa umntu owoyika amanzi ukuba aqale afake iinyawo zakhe emanzini, aze afikelele esinqeni, aze emva koko aqubhe.
- Okokuqala, ndiza kukubonisa umfanekiso welifti.
- Okulandelayo, ikuxelela ukuba ubukele ividiyo malunga nelifti.
- Emva koko, undixelela ukuba ndiye kubona ilifti.
- Ekugqibeleni, kancinci kancinci uziva uloyiko, njengokungena kwilifti ucango luvuliwe uze uvalwe ucango imizuzwana embalwa. Ngeli xesha, ufundiswa izinto ezifana nokuzilolonga okuzolileyo kunye nokuphefumla nzulu.
Unyango lokuziphatha kwengqondo (i-CBT)
Olu luhlobo lonyango lokuthetha olugxile ekutshintsheni indlela ocinga ngayo nendlela oziphatha ngayo .
- Okokuqala, chonga iingcinga ezikoyikisayo. Umzekelo, ingcinga ethi, "Ndiza kubhajwa kwilifti, andizukukwazi ukuphefumla."
- Okulandelayo, uza kuncedwa ukuba uqonde ukuba loo ngcamango iyinyani kangakanani na nokuba iyavakala na. Uza kubuzwa imibuzo efana nale, "Akunakwenzeka kangakanani ukuba ilifti ibambeke? Nokuba ibambeke, kukho umoya ongenisayo, akunjalo?"
- Emva koko, ziqhelise ukutshintsha loo ngcinga imbi ngengcinga eyinyani neyakhayo. Njengokuthi, "Ilifti ikhuselekile. Amawaka abantu bayikhwela yonke imihla. Nam ndingayikhwela."
Amayeza
Kwezinye iimeko, ingakumbi ukuba ixhala linzima kakhulu, amayeza anokumiselwa ixesha elifutshane. Umzekelo, ukuba unesiganeko esingenakuphepheka, njengohambo ngenqwelo moya, ugqirha wakho unokukunika amayeza ekufuneka athathwe ngelo xesha kuphela. Amayeza asetyenziswa kakhulu ngala:
- I-Benzodiazepines: Amayeza okulwa nokuxhalaba afana ne-Alprazolam (Xanax®) kunye ne-Clonazepam (Klonopin®).
- Amayeza e-SSRI (i-Selective Serotonin Reuptake Inhibitors): Amayeza afana neParoxetine (Paxil®).
Kubaluleke kakhulu: Ungaze uwathathe la mayeza ngaphandle kwemvume kagqirha . Adla ngokusetyenziswa kuphela njengonyango oluncedisayo lwexesha elifutshane.
Ndingenza ntoni ukuze ndiphile kakuhle nale meko?
Ukongeza kunyango, zininzi izinto onokuzenza wena ukuze ulawule uloyiko lwakho.
- Thetha nomntu omthembayo: Xelela umyeni/umfazi wakho, umhlobo osenyongweni, okanye ilungu losapho malunga noloyiko lwakho. Kungakunceda kakhulu ukuba nomntu okumameleyo.
- Ziqhelise iindlela zokuzola: Yenza umthambo wokuphefumla nzulu. (Thatha umoya kancinci, nzulu ngempumlo yakho, uyibambe malunga nemizuzwana emi-3, uze uwukhuphe kancinci ngomlomo wakho.) Ziqhelise ukucamngca kunye nokukhumbula.
- Joyina iQela leNkxaso: Ukujoyina iqela nabanye abantu abajongene nengxaki efanayo nawe kunokuba luncedo olukhulu ekuziveni ngathi awuwedwa.
- Zikhathalele: Yitya ukutya okunesondlo, ulale ngokwaneleyo, kwaye uzilolonge imizuzu engama-30 ubuncinci iintsuku ezi-5 ngeveki. Indlela yokuphila enempilo inokunceda ekunciphiseni ixhala.
Kufuneka ndenze i-MRI scan, ndingenza njani ukuze ndikwazi ukumelana nayo?
Le yingxaki enkulu kubantu abaninzi abane-claustrophobia. Kodwa ungakhathazeki, kukho iindlela zokulungiselela oku.
1. Xelela ugqirha wakho kuqala: Xelela ugqirha wakho nge-claustrophobia yakho xa ucwangciselwe ukwenza i-MRI. Usenokukunika amayeza okukuthomalalisa ngaphambi kovavanyo.
2. Buza nge-MRI evulekileyo: Ezinye izibhedlele zinemishini ye-MRI evulekileyo. Ezi zibanzi kakhulu kunemishini ye-MRI eqhelekileyo. Buza ukuba bangayisebenzisa na kuvavanyo lwakho.
3. Ngexesha lovavanyo:
- Tsala umoya onzulu ngaphambi kokuba ungene ematshinini.
- Vala amehlo akho ukususela nje ukungena kwakho kumatshini. Zibone ukwindawo ekuzisela uxolo nentuthuzelo (elunxwemeni oluhle, phantsi kwesibhakabhaka esineenkwenkwezi).
- Khumbula ukuba uneqhosha lokuxhalaba esandleni sakho onokulicinezela ukuze uyeke uvavanyo nangaliphi na ixesha.
- Ingcali iza kuthetha nawe kulo lonke uvavanyo. Mxelele ukuba uziva ungakhululekanga.
Umyalezo Wokuya Ekhaya
- I-Claustrophobia ayiloloyiko oluqhelekileyo lweendawo ezixineneyo, kodwa luloyiko olugqithisileyo nolungenangqiqo olunzima ukululawula noluchaphazela ubomi.
- Asikuko ukuba unetyala okanye ubuthathaka obunjalo. Esi sisifo esinokunyangeka phantse ngokupheleleyo ngonyango.
- Unyango lokuvezwa kwimeko ethile kunye nonyango lokuziphatha kwengqondo (CBT) zezona ndlela zisebenzayo zokunyanga oku, apho abantu abangaphezu kwama-90% bafumana isiqabu kwezi ndlela zonyango.
- Ukuba uloyiko lwakho lukwenza kube nzima ukwenza imisebenzi yemihla ngemihla okanye ukuba uyayeka ukunxibelelana nabantu, musa ukuba neentloni okanye ukoyika, kodwa qiniseka ukuba ubonana nogqirha wakho ukuze akunike icebiso.
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