Uyoyika ukupheka ekhitshini? Masithethe ngeMageirocophobia - Nirogi Lanka

Ngaba wakha waziva uxinezelekile okanye uxhalabile xa ucinga ngokungena ekhitshini ukuze ulungiselele ukutya? Ngaba ukubukela omnye umntu epheka kukwenza uzive ungonwabanga, ukhathazekile, okanye ungakhululekanga? Kwabaninzi, oku akusiyo nje into yokungayithandi imisebenzi yasekhaya; kunokuba luloyiko olukhulu noluphazamisayo. Namhlanje, eNirogi Lanka , sihlola le meko ithile: uloyiko lokupheka (iMageirocophobia) .

Yintoni kanye kanye iMageirocophobia?

Ngamafutshane, iMageirocophobia luloyiko olunzulu, olungenangqiqo, noluhlala lungalawulekiyo lokupheka. Kwicandelo lezonyango, silubeka olu hlobo njengoloyiko oluthile . Oku kuthetha ukuba ufumana uloyiko olunzulu okanye ixhala elibangelwa sisikhuthazo esithile —kule meko, isenzo sokupheka.

I-Mageirocophobia ngamanye amaxesha inokunxulunyaniswa nezinye iingxaki zempilo yengqondo, ezinje:

• Ingxaki Yokuxhalaba Ngokugqithisileyo (OCD): Usenokuziva ukhathazwa ziingcinga eziphindaphindayo, ezifana nokukhathazeka ngokuba awulandelanga yonke inyathelo ngokugqibeleleyo okanye ukuba ungangcolisa ukutya ngeentsholongwane, nto leyo eyonyusa ixhala lakho.
• Ukuthanda ukugqibelela: Ukuba uzigcina kwimigangatho ephezulu kakhulu, nempazamo encinci ekhitshini inokubangela ukuzigxeka kakhulu kunye noxinzelelo lweemvakalelo, nto leyo ekhokelela ekoyikeni inkqubo ngokwayo.

Olu loyiko lunokubangelwa kukuxhalaba okujikeleze iingozi ezinokubakho ezinxulumene nokupheka, ezinje:

• Iingozi zoMlilo: Izixhobo zasekhitshini ezifana nezitovu, ii-oven, kunye nee-microwave zinomngcipheko wokwenene weengozi zomlilo . Ukukhathazeka rhoqo malunga neentlekele ezinokubakho, ingakumbi eziquka imililo yamafutha, kunokubangela uloyiko olukhulu.
• Ityhefu yokutya : Kukho uloyiko oluqhelekileyo lokungcoliswa okanye ukubangela izifo ngokulungiselela ukutya okungakhuselekanga . Ingcinga yokuba umntu omkhathaleleyo ugule ngenxa yokupheka kwakho inokuba ngumthwalo onzima.
• Ukungaphumeleli ekuphekeni: Uloyiko lokuba ukutya kwakho akuyi kuba mnandi, kuphekwe kakhulu, okanye kutshiswe—kunye noloyiko lokugwetywa—lunokuba yinto eyoyikisayo.
• Ukulimala komzimba : Umngcipheko wokusikwa ziimela ezibukhali okanye ukutsha kwiindawo ezishushu kunokukhokelela kwimpendulo yoloyiko.
• Uxinzelelo : Ukuba sele uphila ubomi obuxinezelekileyo, imfuno eyongezelelweyo yokupheka ingavakala ngathi ngumthwalo onzima.

Yintoni i-phobia?

Kungokwemvelo ukuba silumke xa singqongwe ngumlilo okanye zizinto ezibukhali; loo nto yindlela ephilileyo esigcina sikhuselekile. Nangona kunjalo, uloyiko yinto enzima kakhulu nephazamisayo. Lukhokelela ekuziphatheni okungapheliyo kunye neengcinga eziphazamisayo eziphazamisa ubomi bakho bemihla ngemihla.

Ukuqonda ngakumbi iMageirocophobia…

Nangona abantu abaninzi beziva besoyika kancinci bezama iresiphi entsha, umntu oneMageirocophobia uba nexhala elikhulu xa ecinga ngokupheka. Kwiimeko ezinzima, oku kunokubonakala njengokuhlaselwa luloyiko , apho unokufumana uloyiko olukhawulezileyo, ukubetha kwentliziyo, kunye nobunzima bokuphefumla.

Ukuba uyazibona ezi mpawu kuwe, nceda wazi ukuba akukho sizathu sokuba neentloni okanye ukubandezeleka uthule. Oku akukokusilela komntu. Eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba uncedo luyafumaneka, kwaye kukho unyango olusebenzayo olunokukunceda uphinde ulawule kwaye unciphise le mpembelelo ebomini bakho. Ukuthetha nogqirha wakho linyathelo lokuqala lokufumana isiqabu.

Yintoni ebangela olu loyiko? (Izizathu zeMageirocophobia)

Ziliqela izinto ezinokubangela uphuhliso lweMageirocophobia:

• I-genetics: Ukuba usapho lwakho lunembali yeemeko zempilo yengqondo ezifana nokudakumba okanye ezinye iingxaki zemood , usenokuba nesifo se-genetic esibangela ukuba ube neemeko ezinxulumene nexhala.
• Izinto ezisingqongileyo kunye namava angaphambili: Isiganeko esibuhlungu esidlulileyo esinxulumene nekhitshi sinokubangela olu loyiko. Umzekelo, ukubona umlilo ekhitshini usengumntwana okanye ukufumana ukugxekwa okuqatha nokuthob’ isidima malunga nezakhono zakho zokupheka kwixesha elidlulileyo kunokubonakalisa ixhala elinzulu kamva ebomini.

Zithini iimpawu zeMageirocophobia?

Iimpawu zingahluka kumntu nomntu, zibonakala kwindlela oziphatha ngayo nakwimpilo yakho yomzimba.

Utshintsho kwindlela yokuziphatha

• Ukuphepha: Ukwenza konke okusemandleni akho ukuphepha ikhitshi okanye ukungena endlwini apho umntu epheka khona.
• Ukukhetha imisebenzi: Ukukhetha imisebenzi eqinisekisa ukuba awusokuze ube kufutshane nekhitshi okanye indawo yokulungiselela ukutya.
• Ukuphepha ukuhlala nabantu: Ukuphepha iindawo zokutyela apho ikhitshi libonakala khona, okanye ukwala ukutya ukutya okulungiselelwe ngabanye ngenxa yokoyika indawo yokupheka.
• Ukurhoxa ngokupheleleyo: Ukuthembela ngokupheleleyo ekutyeni okuthengwe evenkileni okanye ukulinda omnye umntu ukuba akuphekele kuba awunakukwazi ukujongana nomsebenzi ngokwakho.

Iimpawu Zomzimba

• Uxinzelelo olugqithisileyo.
• Umlomo nomphimbo owomileyo .
• Ukubila okugqithisileyo.
• Intloko ebuhlungu engapheliyo.
• Uxinzelelo lwezihlunu .
• Ukubetha kwentliziyo okanye intliziyo ebetha ngamandla.
• Uxinzelelo lwesisu , olufana nokucaphuka okanye iingxaki zokugaya ukutya.
• Iimvakalelo ezingapheliyo zoxinzelelo .

Ifunyaniswa njani le nto?

Akukho vavanyo lwegazi okanye iiskeni ezithile ezifunekayo ukuze kufunyanwe iMageirocophobia. Ugqirha wakho okanye ingcali yezempilo yengqondo iya kuvavanya imeko ngokuxoxa nawe ngeempawu zakho, iindlela zokuziphatha, kunye nembali yakho.

Ugqirha wakho unokukubuza imibuzo eliqela ukuze aqonde ngcono amava akho, njengale:

• "Ngaba wena okanye nabani na kusapho lwakho wakha waba noloyiko oluthile okanye imeko efana nesifo sokuxhalaba ngokwentlalo ?"
• "Zingaphi iingcinga malunga nokupheka ezifika engqondweni yakho, kwaye kwenzeka ntoni xa ezo ngcinga zifika?"
• "Uziva njani xa ucinga ngokupheka okanye xa kufuneka ujongane nemeko enxulumene nako? Ziziphi iimvakalelo ezithile eziphakamayo?"
• "Yintoni ekwenza woyike kakhulu ngokupheka? Ingaba kukoyika umlilo, ukoyika ukuba ukutya akuyi kuba mnandi, okanye kukho enye into?"
• "Ngaba olu loyiko lokupheka lubangele naluphi na utshintsho okanye ukuphazamiseka kubomi bakho bemihla ngemihla okanye kwimisebenzi yakho yemihla ngemihla?"
• “Ngenxa yolu loyiko, ngaba ngoku uyayiphepha imisebenzi okanye iindawo owawukade uzinandipha, ezifana neendibano zoluntu okanye amatheko emakhayeni abahlobo?”

Iimpendulo zakho ezinyanisekileyo kule mibuzo ziya kunceda ugqirha wakho ukuba aqonde ngokuchanekileyo ukuba unesifo seMageirocophobia okanye esinye isifo esingaphantsi.

Zithini iindlela zokunyanga oku? (Unyango lweMageirocophobia)

Unyango oluphumeleleyo nolusetyenziswa kakhulu kwiMageirocophobia yiExposure Therapy . Nangona lunokuvakala lulula, luyindlela esebenzayo kakhulu, esekelwe kubungqina.

Kolu nyango, ingcali yezonyango eqeqeshiweyo iya kukutyhila kancinci nangokuthe ngcembe kwizinto ozoyikayo—kule meko, ukupheka kunye nemisebenzi enxulumene noko—kwindawo elawulwayo nekhuselekileyo. Endleleni, baya kukufundisa iindlela ezinempilo zokujongana noxinzelelo lwakho.

Unyango ludla ngokuqala ngemisebenzi engenabungozi bungako engabangela uloyiko olukhulu. Umzekelo:

• Ndijonge imifanekiso yabantu bepheka.
• Ukubukela iividiyo malunga nendlela yokupheka.
• Ukuchukumisa izixhobo zasekhitshini ngaphandle kokupheka.

Njengoko uloyiko lwakho luqala ukuncipha, ugqirha wakho uza kukukhokela kumanyathelo alandelayo, anokubandakanya:

• Ukubukela omnye umntu epheka.
• Ukunceda ekulungiseleleni into elula, njengesandwich.
• Ekugqibeleni, uzama ukupheka isitya esincinci wedwa.

Xa luqhutywa rhoqo, olu nyango lunceda ekunciphiseni amanqanaba akho okuxhalaba, nto leyo eyenza ukupheka nokuba sekhitshini kubonakale ngathi yinto eqhelekileyo nelawulekayo yosuku lwakho.

Ngaba zikho ezinye iindlela zonyango eziluncedo?

Ewe, ukongeza kunyango lokuchasana nomzimba, kukho ezinye iindlela ezisebenzayo:

• Unyango Lokuziphatha Oluqondayo (CBT): Olu lonyango olubalulekileyo. I-CBT ikunceda uhlolisise ukuba kutheni uziva uloyiko okanye ixhala elikhulu malunga nokupheka. Ikuvumela ukuba ubone kwaye uphikise iingcinga ezingenangqondo (umz., “Yonke into endiyiphekayo yintlekele,” okanye “Ukuba ndizama ukupheka, kuza kwenzeka into embi”) kwaye uzithathele indawo ngeembono eziyinyani nezilungileyo. Uza kufunda ukujongana nezi ngcinga zingalunganga ngaphandle kokuzivumela ukuba zikucinezele.
• Amayeza: Kubalulekile ukukhumbula ukuba amayeza ewodwa awanakunyanga iMageirocophobia. Nangona kunjalo, amanye amayeza anokunceda ukulawula iimpawu. Umzekelo, amayeza okudakumba anokunceda ukuphucula imo yakho kunye nokunciphisa ixhala elingaphantsi. Kwimeko yokuxhalaba okukhulu, okukhawulezileyo, amayeza okulwa nokuxhalaba anokumiselwa ukuze ufumane isiqabu sexesha elifutshane. Soloko usela la mayeza ngokungqongqo phantsi kwesikhokelo sikagqirha wakho, ulandela idosi emiselweyo kunye nobude bexesha.
• Iindlela zokunciphisa uxinzelelo: Ukuziqhelanisa okufana neYoga , ukucamngca , kunye nokuzilolonga ngokuphefumla okunzulu kunokunceda uphumze umzimba nengqondo yakho. Ukuziqhelanisa oku yonke imihla kunokunciphisa ixhala kwaye kukunike amandla okuqina kwengqondo kunye nokuzithemba ukuze woyise olu loyiko.

Ngaba singaluthintela olu loyiko ukuba lukhule?

Abanye abantu bathambekele ngakumbi kwimiba enxulumene nokuxhalaba. Ukuba uyazi ukuba uthambekele ekubeni nexhala, ukuthatha amanyathelo okuzilungiselela kunokukuthintela ukuba likhule libe yi-phobia epheleleyo.

Ukunciphisa umngcipheko wokufumana ii-phobias ezifana ne-Mageirocophobia, cinga ngezi zinto zilandelayo:

• Nciphisa okanye uphephe ngokupheleleyo utywala nezinye izinto.
• Lawula uxinzelelo ebomini bakho bemihla ngemihla nasemsebenzini ngokufaka ikhefu kunye nokuzibandakanya kwizinto ozithandayo.
• Kuphephe ukutshaya nezinye iimveliso zecuba.
• Chitha ixesha nabantu obathandayo abakuxhasayo nabakuqondayo, uze uthethe nabo ngendlela ovakalelwa ngayo.
• Yenza into entsha oza kuyenza ekwenza wonwabe. Oku kunokukunceda uphazamise ingqondo yakho kwiingcinga ezoyikisayo.

Ngaba oku kunokoyiswa? Ikamva linjani?

Ewe, ngokuqinisekileyo. Ngonyango olufana ne -Exposure Therapy , i-CBT , kunye namayeza anokuba ngamayeza, unokuloyisa kancinci kancinci uloyiko lwakho lokupheka. Oku akuyonto eyenzeka ngobusuku obunye, kodwa ngokuhamba kwexesha nangokuzingisa, unokufumana iziphumo eziphumelelayo.

Emva konyango, ukuhamba ubomi bakho bemihla ngemihla kuya kuba lula kakhulu. Ngamanye amaxesha unokuziva unexhala elincinci ngelixa upheka, kwaye oko kuqhelekile. Ngenxa yokuba ufunde indlela yokuzola ingqondo yakho nokulawula ezo mvakalelo, uya kuba nezixhobo zokuthintela ezo mvakalelo ukuba zingakhuli okanye zichaphazele umgangatho wobomi bakho.

Amanyathelo angakumbi okukunceda woyise olu loyiko

Ukufunda okungakumbi malunga nokupheka kunye nokhuseleko lokutya kunokunyusa kakhulu ukuzithemba kwakho:

• Phanda ngezikhokelo zokhuseleko lokutya. Umzekelo, funda indlela yokusebenzisaIthemometha yokutya yedijithali ukuqinisekisa ukuba ukutya kuphekwe kumaqondo obushushu akhuselekileyo. Ukwazi ezi nyaniso kunokunceda ukuphelisa uloyiko "lokutyhefeka kokutya."
• Funda ukupheka isidlo osithandayo kumhlobo okanye ilungu losapho olithembileyo. Ukupheka nomntu onesigulana kukuvumela ukuba ubuze imibuzo kwaye ufunde kwindawo exhasayo nengenaxinzelelo.
• Joyina iklasi yokupheka , ukuba kunokwenzeka. Khetha iklasi enomoya wobuhlobo nowamkelekileyo. Rhoqo, umsebenzi wokulungiselela uyenziwa, okukuvumela ukuba ugxile ekuphekeni ngokwako. Ukuba phakathi kwabanye kunokwenza kube ngamava amnandi nanoluntu.
• Sebenzisa iinkonzo zokuhambisa ukutya kwasekuqaleni. Oku kunokukunceda uphephe uxinzelelo lokuthenga ukuba kusebenza njengesibangeli. Iinkonzo ezininzi ngoku zibonelela ngeekiti zokutya okanye ukutya okusele kulungisiwe , nto leyo eyenza inkqubo ibe lula kakhulu.

Inqaku lokugqibela elivela eNirogi Lanka

Ukuqukumbela, nceda ukhumbule ukuba iMageirocophobia yimeko yokwenyani echaphazela abantu abaninzi. Rhoqo, uloyiko lugxile kwisiphumo sokupheka: “Baza kucinga ntoni abanye ukuba ndenza impazamo?” okanye “Ngaba umntu uza kugula?” Ezi nkxalabo zinokukhokelela ekuphepheni ukupheka ngokupheleleyo. Nangona kunjalo, ukuphepha kunika kuphela i-phobia ulawulo olungakumbi ebomini bakho. Apha eNirogi Lanka , sikukhuthaza ukuba uthathe inyathelo lokuqala lokubuyisela ukuzithemba kwakho.

Nangona kunjalo, akufuneki uphile ngolu hlobo ngonaphakade. Ungoyisa oku. Ngoncedo lwengcali yezempilo yengqondo efanelekileyo, ngakumbi ngeendlela ezisekelwe kubungqina ezifana ne-Exposure Therapy kunye ne-Cognitive Behavioral Therapy (CBT), ungalawula kwaye woyise olu loyiko ngempumelelo. Ukongeza, ukufunda ngakumbi malunga nokupheka kunye nokhuseleko lokutya kancinci kancinci kunokunciphisa kakhulu ixhala lakho kwaye kwakha ukuzithemba kwakho. Hlala ukhumbula, ukufuna uncedo akulophawu lobuthathaka—luphawu lwamandla okwenyani eNirogi Lanka.

Amagama angundoqo: iMageirocophobia, uloyiko lokupheka, iphobia, impilo yengqondo, ixhala, unyango lokuvezwa, ukuphazamiseka kovalo