Ingaba nawe uyoyika ukungena ekhitshini upheke? Makhe sithethe ngale nto (iMageirocophobia)!

Ngaba ngamanye amaxesha uziva uxinezelekile kwaye unexhala ngokungena ekhitshini uyokupheka into ethile? Okanye uziva uxhalabile kwaye ucaphukile nokuba ubona umntu epheka? Kwabanye abantu, oku akusiyo nje into yokungathandi, kodwa luloyiko olunganyamezelekiyo. Namhlanje siza kuthetha ngenye yeemeko ezinjalo, uloyiko lokupheka (Mageirocophobia) .

Yintoni le yoyiko lwekhitshi (iMageirocophobia)?

Ngamafutshane, iMageirocophobia luloyiko olugqithisileyo, olungaqhelekanga, nolungalawulekiyo lokupheka. Kwizonyango, oku sikubiza ngokuba yiphobia ethile . Oko kukuthi, uloyiko olunamandla okanye ixhala malunga nento ethile - kule meko, ukupheka. Le meko (iMageirocophobia) ngamanye amaxesha inokunxulunyaniswa nezinye iingxaki zempilo yengqondo. Umzekelo:

• Iimeko ezibangela iingcinga eziphindaphindayo kunye nokunyanzelwa, njenge -Obsessive-Compulsive Disorder ( OCD ): Apha, iingcinga ezinje ngokuba inyathelo ngalinye emyezweni lenziwe ngokuchanekileyo okanye ukuba kukho intsholongwane ethile zinokuphinda zibuye kwaye zonyuse uloyiko.
• Ukuthanda ukugqibelela: Abantu abanolu hlobo lokuthanda ukugqibelela bazibeka ityala kwaye bazive bebuhlungu ngokwenza neyona mpazamo incinci . Ngoko ke, ukuba isitya asilunganga kangako ngexesha lokupheka, banokudinwa baze boyike.

Esinye isizathu solu loyiko kukoyika kakhulu ukwenza iimpazamo ngelixa upheka. Ezi mpazamo zingakhokelela koku:

• Imililo: Izixhobo zasekhitshini ezifana nezitovu, ii-oven, kunye nee-microwave zinokubangela imililo , akunjalo? Ingakumbi ukuba umlilo weoyile uqala, ungasasazeka ngokukhawuleza kwaye kube nzima ukuwucima. Akumangalisi ukuba soyike xa sicinga ngezinto ezinje ngalo lonke ixesha.
• Ityhefu yokutya : Uloyiko lokuba ukutya okuthile kunokungcoliswa kwaye kukugulise ukuba akuphekwanga kakuhle. Khawuthelekelele indlela ebekuya kuba buhlungu ngayo ukuba umntu ebenokutya into oyiphekileyo aze agule.
• Ukutya kulahlekelwa yincasa yako: Nokuba wenze impazamo encinci, ukuba upheke kakhulu okanye upheke kakhulu isitya, singalahlekelwa yincasa yaso. Usenokucinga, "Ngaba akukho mntu uza kutya ukutya endikwenzileyo?" "Kuthekani ukuba bathi akumnandi?"
• Ukulimala : Kukho umngcipheko wokwenzakala okuncinci xa usebenzisa izinto ezibukhali ezifana neemela kunye nezikere. Usenokuziva usoyika, njengokuthi "Ngaba ndiza kuzisika isandla sam?" okanye "Ngaba ndiza kutshiswa ngamanzi ashushu?"
• Uxinzelelo :Ukupheka ngumsebenzi othatha ixesha elininzi nogxile kuwo. Ukuba ungumntu oxakekileyo, ukupheka kunokuvakala ngathi kuxinezelekile kakhulu ngaphezu koko.

Yintoni kanye kanye i-phobia?

Ngoku khangela, sonke sinoloyiko oluncinci lomlilo, izixhobo ezibukhali, kunye nokugula, akunjalo? Oko kuqhelekile, kungokwemvelo. Uloyiko olunjalo alusithinteli ekubeni siqhubeke nobomi bethu bemihla ngemihla. Kodwa uloyiko lolona loyiko luqatha kakhulu, olunamandla. Lubangela ukuba wenze nantoni na ukuze uphephe into okanye imeko oyikayo. Uloyiko lubangela ukuba ube neengcinga ezingaqhelekanga kunye nokuziphatha okunzima ukuzilawula. Ezi mvakalelo zinokuba ngumceli mngeni omkhulu kubomi bakho bemihla ngemihla.

Ukucacisa ngakumbi olu loyiko lwekhitshi (iMageirocophobia)...

Kuqhelekile ukuba abantu abaninzi bazive benoloyiko okanye besoyika izinto ezinje ngokuzama iresiphi entsha okanye ukuphekela iindwendwe. Nangona kunjalo, kumntu oneMageirocophobia, ingcinga yokupheka okanye ukubona omnye umntu epheka inokubangela ixhala elinganyamezelekiyo. Ngamanye amaxesha oku kunokuba nzima kangangokuba kunokukhokelela ekuhlaselweni luloyiko , apho uloyiko luba nzulu kangangokuba kunzima ukuphefumla.

Ukuba uziva ngathi unale meko, akukho sizathu sokuba neentloni okanye sokuyifihla. Asikuko ityala lakho. Into ebalulekileyo kukuba ungafumana uncedo ngayo kwaye kukho unyango olunokunceda ukunciphisa impembelelo enayo ebomini bakho. Ukuthetha nogqirha wakho ngale nto kungaba linyathelo lokuqala lokuchacha.

Kutheni le nto kukho olu loyiko? (Izizathu zeMageirocophobia)

Kukho izizathu ezininzi eziphambili ezibangela uloyiko lokupheka (iMageirocophobia). Makhe sijonge ukuba zeziphi.

• I-genetics: Ukuba umntu kusapho lwakho, njengomama wakho, utata, okanye abantakwenu, ube neengxaki zempilo yengqondo ezinxulumene nokuxhalaba, ezinje ngokudakumba okanye ezinye iingxaki zemood , usenokuba nengxaki encinci yokuphuhlisa olu hlobo loloyiko. Yinto evela kwi-genes yakho.
• Imeko-bume kunye namava adlulileyo: Usenokuba ukhe waba namava abuhlungu okanye awoyikisayo ngokupheka kwixesha elidlulileyo. Umzekelo, xa wawusengumntwana, kwenzeka into ekhitshini waza woyika kakhulu xa wayibona. Okanye, usenokuba wenzakele kakhulu xa umntu egxeka isidlo osiphekileyo kwixesha elidlulileyo, esithi izinto ezinje, "Oku akutyiwa, akukhuselekanga." Amava anjalo anokugcinwa ndaweni ithile engqondweni yakho aze kamva avele njengolu hlobo loloyiko.

Zithini iimpawu zolu loyiko? (Iimpawu zeMageirocophobia)

Kwimeko yeMageirocophobia, unokubonakalisa iimpawu ezithile zokuziphatha nezomzimba. Ezi zinokuhluka kumntu nomntu.

Utshintsho kwindlela yokuziphatha

Olu loyiko lunokukhokelela kwiindlela ezahlukeneyo zokuziphatha ezichaphazela ubomi bakho bemihla ngemihla:

• Ukuphepha ukusondela ekhitshini ngenxa yokoyika ukubonwa upheka. Mhlawumbi ukuphepha nokungena ekhitshini ekhaya.
• Ukuzama ukukhetha imisebenzi apho ungadibani nabantu abaphekayo.
• Abafuni ukuya kwiindawo zokutyela okanye ukutya ngaphandle kuba besoyika ukuba xa kukho ikhitshi elibonakalayo, baza kubona umntu epheka.
• Yeka ukupheka ekhaya ngokupheleleyo, hlala uzisa ukutya evenkileni, okanye ulinde omnye umntu akuphekele.

Ukungonwabi ngokwasemzimbeni

Le meko (iMageirocophobia) inokubangela ukuba uzive ungakhululekanga emzimbeni. Ingavakala ngathi sisifo, esifana nale:

• Ukuziva uxhalabile kakhulu.
• Ukuziva ukoma emlonyeni nasemqaleni .
• Ukubila ngaphezu kwesiqhelo.
• Intloko ebuhlungu rhoqo.
• Ukuziva ngathi izihlunu zakho ziyaqina kwaye ziyaxhuzula (ukuxinana kwezihlunu) .
• Ukunyuka ngequbuliso kwesantya sentliziyo , njengokubetheka esifubeni (iintlungu).
• Ukungakhululeki esiswini , ngamanye amaxesha kuhamba nesicaphucaphu, ukuhlanza, okanye urhudo.
• Ndihlala ndiziva ndixinezelekile engqondweni kwaye ndixinezelekile .

Ifunyaniswa njani le meko? (Ukuxilongwa kweMageirocophobia)

Akukho vavanyo lwegazi okanye iiskeni ezikhethekileyo zokuxilonga le meko (iMageirocophobia). Ugqirha wakho okanye umcebisi wezempilo yengqondo uza kuthetha nawe malunga neempawu zakho, iindlela zakho zokuziphatha, kunye namava akho angaphambili ukukunceda uqonde le meko. Ugqirha wakho unokukubuza imibuzo efana nale:

• "Ngaba wena okanye nabani na kusapho lwakho wakha waba noloyiko oluthile okanye imeko efana nesifo sokuxhalaba ngokwentlalo ?"
• "Uhlala ucinga kangaphi ngokupheka? Kwenzeka ntoni xa ezo ngcinga zifika kuwe?"
• "Xa ucinga ngokupheka, uziva njani xa ujongene nelo thuba? Ziziphi iimvakalelo ezifikayo?"
• "Yintoni oyiyoyika kakhulu ekhitshini? Ukuba iza kutsha? Ukuba ukutya kuza kulahlekelwa yincasa yako? Okanye kukho enye into?"
• "Ngaba uloyiko lwakho lokupheka lutshintshe imisebenzi yakho yemihla ngemihla okanye imikhwa?"
• "Ngaba ngoku uyaziphepha izinto obukade uzonwabela ukuzenza kunye neendawo obuqhele ukuya kuzo (umz., iipati ezindlwini zabahlobo, kwimibhiyozo) ngenxa yolu loyiko?"

Iimpendulo zakho ezinyanisekileyo kule mibuzo ziya kunceda ugqirha wakho ukuba aqonde ngokuchanekileyo ukuba uneMageirocophobia okanye enye imeko.

Zithini iindlela zokunyanga oku? (Unyango lweMageirocophobia)

Olona nyango lusebenzayo nolusetyenziswa kakhulu kwesi simo (iMageirocophobia) yiExposure Therapy . Usenokuba ukhe weva ngale nto. Isenokubonakala ilula kakhulu, kodwa yindlela esebenzayo kakhulu. Kule nto, ingcali yezonyango eqeqeshiweyo ngononophelo, kancinci kancinci, nangendlela elawulwayo ikubeka kwindawo oyoyikayo, oko kukuthi, igadi kunye nezinto ezinxulumene nayo. Kwangaxeshanye, ufundiswa iindlela ezinempilo zokujongana noloyiko lokujongana nalo. Okokuqala, qala ngezinto ongazoyikiyo kakhulu, kwaye ezinobungozi obuphantsi. Umzekelo:

• Ukujonga imifanekiso yabantu abalima igadi.
• Ukubukela iividiyo zendlela yokupheka.
• Ukuchukumisa nokujonga izixhobo zasekhitshini (ngaphandle kokupheka).

Njengoko uloyiko lwakho luncipha kancinci kancinci, ugqirha wezonyango uza kukusa kwinqanaba elilandelayo. Mhlawumbi,

• Ukubukela omnye umntu epheka.
• Ukunceda ekwenzeni into elula (njengesandwich).
• Ekugqibeleni, ufikelela kwinqanaba apho uzama ukupheka into encinci wedwa.

Xa ulwenza kakuhle olu nyango, uloyiko lwakho lwe-IKA luya kuncipha kancinci kancinci, kwaye ukupheka nokuba kufutshane nayo kuya kuba lula kancinci kancinci kwaye kube yinto eqhelekileyo kuwe.

Ngaba kukho ezinye iindlela zonyango ezinokunceda?

Ewe, ukongeza kunyango lokuchasana nomzimba, kukho ezinye iindlela zonyango kunye neendlela ezinokunceda:

• Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Olu lolunye unyango olubaluleke kakhulu. I-CBT ikunceda ukuba uhlolisise ukuba kutheni uziva usoyika kwaye uxhalabile ngokupheka. Ikunceda ukuba ubone iingcinga ezingalunganga nezingenangqondo onazo engqondweni yakho (umz., "Yonke into endiyiphekayo imbi," "Ukuba ndiyapheka, ndiza kwenzakala") kwaye uzithathele indawo ngeengcinga eziyinyani nezilungileyo. Ikwakunceda ufunde ukujongana neengcinga ezimbi ngaphandle kokunikezela kuzo.
• Amayeza: Kubalulekile ukukhumbula ukuba amayeza awanakunyanga ngokupheleleyo iMageirocophobia. Nangona kunjalo, amanye amayeza anokunceda ukulawula iimpawu. Umzekelo, amayeza anjenge- antidepressants anokunceda ukunciphisa ukuphazamiseka kweemvakalelo zakho kunye nokuxhalaba. Kwakhona, amayeza okulwa nokuxhalaba anokunikwa ixesha elifutshane ukulawula ukuxhalaba okukhawulezileyo nokuqatha. Nangona kunjalo, onke la mayeza kufuneka athathwe kuphela phantsi kwengcebiso kagqirha, ukuba amiselwe ngugqirha, kwidosi emiselweyo, kwaye kwixesha elimiselweyo.
• Iindlela zokunciphisa uxinzelelo: iYoga , ukucamngca, umthambo wokuphefumla nzulu unokukunceda uphumle ingqondo nomzimba wakho. Xa uziqhelisa oku yonke imihla, ixhala lakho liya kuncipha kwaye uya kufumana amandla engqondo kunye nokuzithemba ukuze woyise le meko (iMageirocophobia).

Ngaba ikho into esinokuyenza ukuze siphephe olu loyiko?

Abanye abantu banokuba semngciphekweni omkhulu wokufumana iingxaki ezinxulumene nokuxhalaba. Ukuba ungomnye waba bantu, ukuthatha amanyathelo okulawula ukuxhalaba kwakho kwangethuba kunokunceda ekuthinteleni ukuba kukhule kube yi-phobia. Nazi ezinye izinto onokuzenza ukunciphisa umngcipheko wakho wokufumana i-Mageirocophobia kunye nezinye ii-phobia:

• Nciphisa okanye uyeke ngokupheleleyo ukusebenzisa utywala nezinye iziyobisi .
• Ukusebenzisa iindlela zokunciphisa uxinzelelo kubomi bemihla ngemihla nasemsebenzini (umz. ukusebenza ngendlela ekhululekileyo, ukuzibandakanya kwizinto ozithandayo)
• Kuphephe ukutshaya nokusebenzisa ezinye icuba.
• Chitha ixesha nabantu abakuthandayo nabakuqondayo , uthethe nabo ngezinto ezikukhathazayo.
• Qala into entsha oza kuyenza eyonwabisayo. Oku kunokukunceda ukhuphe ingqondo yakho kwizinto ezikoyikisayo.

Ngaba singaphuma kule meko? Liza kuthini ikamva?

Ewe, ngokuqinisekileyo. Unyango olufana nonyango lokuvezwa , unyango lokuziphatha kwengqondo (CBT) , kwaye, ukuba kuyimfuneko, amayeza anokukunceda ukuba woyise kancinci uloyiko lwakho lokupheka. Oku akuyonto eyenzeka ngobusuku obunye, kuthatha ixesha elithile, kodwa ngokuqinisekileyo unokufumana iziphumo eziphumelelayo. Emva konyango, kuya kuba lula kuwe ukwenza imisebenzi yakho yemihla ngemihla ngaphandle koloyiko. Ngamanye amaxesha, unokuziva usoyika kwaye unexhala kwakhona xa upheka. Oko kuqhelekile. Nangona kunjalo, kuba ufunde indlela yokuzola nokulawula ezo mvakalelo ngelo xesha, uya kukwazi ukuthintela ezo mvakalelo ekubeni zinzima kwaye zichaphazele ubomi bakho.

Ezinye izinto ekufuneka uzazi ukuze woyise olu loyiko

Ukuze woyise olu loyiko (iMageirocophobia), ukufunda okungakumbi malunga nokulima nokwandisa ulwazi lwakho ngako kuya kuba luncedo olukhulu ekwandiseni ukuzithemba kwakho.

• Funda okungakumbi ngemithetho yokhuseleko lokutya. Umzekelo, ungafunda indlela yokusebenzisa i-thermometer yokutya yedijithali ukujonga ukuba ukutya kuphekwe kakuhle na kwaye kubushushu obukhuselekileyo. Ukwazi ezi zinto kunokunceda ukunciphisa uloyiko lokutyhefeka kokutya.
• Funda indlela yokupheka into oyithandayo ngokucela umhlobo onomonde okanye ilungu losapho olithembayo ukuba likuncede uyipheke. Emva koko ungabuza imibuzo kwaye ufunde ngaphandle koloyiko.
• Ukuba kunokwenzeka, yiya kwiklasi yokupheka.Khetha iklasi enemeko entle neyobuhlobo. Xa usiya kwiklasi, badla ngokukulungiselela, ukuze ukwazi ukugxila ekuphekeni. Ngaphezu koko, kuba kukho abanye abantu, kunokuba ngamava amnandi.
• Kwimihla yokuqala, sebenzisa inkonzo yokuhambisa ukutya . Oku kuya kukunceda ekubeni uye evenkileni uze ubone izinto ezoyikisayo. Ezinye iinkonzo zikwabonelela ngeekiti zokutya okanye nokutya okulungisiweyo .

Khumbula oku.

Ngoko ke, ekugqibeleni, kufuneka ndikuxelele, olu loyiko lokupheka, oko kukuthi (iMageirocophobia), yimeko yokwenyani enokuba nefuthe elikhulu kubomi babanye abantu. Uninzi lwexesha, abantu bayoyika imiphumo yoko bakuphekayo. "Baza kucinga ntoni abanye ukuba ndenza impazamo?", "Ngaba kuya kumlimaza umntu?" zezona zinto zixhaphakileyo ezingqondweni zabo. Ngenxa yoku, ungazama ukuphepha ukupheka ngokupheleleyo, nokuba ungacingi ngako. Kodwa xa wenza loo nto, olu loyiko luya kuthatha ubomi bakho nangakumbi, lukulawule.

Kodwa akufuneki uphile ngolu hlobo ngonaphakade. Ungoyisa oku. Ngoncedo lwengcali yezempilo yengqondo efanelekileyo, ngakumbi ngonyango lokuvezwa kunye nonyango lokuziphatha kwengqondo (CBT), ungoyisa olu loyiko ngokupheleleyo. Kwakhona, ukufunda okuncinci malunga nokupheka kunye nokhuseleko lokutya kunokunceda ukunciphisa uloyiko lwakho kwaye kwandise ukuzithemba kwakho. Khumbula, ukucela uncedo akubobuthathaka, ngamandla!

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I- Mageirocophobia, uloyiko lokupheka, i-phobia, impilo yengqondo, ixhala, unyango lokuvezwa, i-phobia