Ngaba nawe uvakalelwa kukuba "intloko yam iyajikeleza"? Masifunde ukuba yintoni kanye kanye i-Nervous Breakdown?

Sonke sithi izinto ezinje, "Ndivakalelwa kukuba ndiyaphambana ngoku" okanye "Ndididekile kakhulu." Mhlawumbi ukhe watsho into efanayo, akunjalo? Yintoni kanye kanye 'ukuphazamiseka kwengqondo', okanye njengoko abanye abantu beyibiza, 'ukuphazamiseka kwengqondo' ? Ligama eloyikisayo ukuliva, kodwa kubalulekile ukwazi ukuba liyintoni. Ngoko ke, masithethe ngalo ngokweenkcukacha namhlanje, akunjalo?

Yintoni kanye kanye "ukuphazamiseka kwemithambo-luvo"?

Ngamafutshane, igama elithi "nervous breakdown" alilogama eliqatshelwayo ngokwezonyango lesifo . Oko kukuthi, xa usiya kugqirha, abayi kubhala phantsi, "Une-neuropathy breakdown." Nangona kunjalo, silisebenzisa kakhulu eli gama kubomi bethu bemihla ngemihla, ingakumbi kumaphephandaba nakwiTV. Ekuhambeni kwexesha, eli gama liye lafumana intsingiselo embi neyoyikisayo kancinci.

Ukuba oku akusiso isifo, yintoni? Enyanisweni, sibiza "ukuphazamiseka kwengqondo" ngokuba yingxaki yengqondo apho umntu engakwazi ukwenza imisebenzi yakhe yemihla ngemihla ngenxa yoxinzelelo olukhulu lwengqondo nolwenyama , aze azive engenakuzinceda kwaye engenakuzinceda. Ngokuchanekileyo, yimeko yokuziva ediniwe engqondweni, emzimbeni, nangokweemvakalelo , engakwazi ukumelana neengxaki kunye noxinzelelo lobomi.

Xa kuvela ingxaki yengqondo efana nale, kukho ezinye iimeko zengqondo ezinokubangela loo nto. Ugqirha wakho uza kuzijonga ezi. Umzekelo:

• Ukudakumba: Kuthetha ukuhlala ulusizi kwaye ungenathemba.
• Ixhala: Ukuhlala uziva uloyiko kwaye ungakhululekanga.
• Ingxaki yokulungisa: Olu luhlu lweempawu zengqondo ezenzeka xa kukho ingxaki okanye isiganeko esibuhlungu.

Kwenzeka ntoni xa kuvela ingxaki yengqondo?

Xa unengxaki yengqondo efana nale, okanye into esiyibiza ngokuba yi-"nevayisme breakdown," ungaziva ngathi yonke into ayilawuleki . Usenokuba phantsi koxinzelelo olukhulu ngenxa yesiganeko okanye utshintsho ebomini bakho, olunokukhokelela kwiimpawu ezinje ngoloyiko, ixhala, usizi, ukungazinzi, kunye nokudakumba. Ungaziva ngathi "Ndibambekile koku," "Andinakwenza nto," kwaye ungazifumana ungakwazi ukumelana nemisebenzi yobomi bemihla ngemihla.

Zithini izizathu zolu hlobo lwemeko?

Abanye abantu basengozini enkulu yolu hlobo loxinzelelo kunabanye. Kukho izizathu ezahlukeneyo zokuba:

• Wena okanye umntu okwintsapho yakho unembali yeengxaki zokuxhalaba .
• Ukungakwazi ukwenza imisebenzi yemihla ngemihla ngokufanelekileyo, nokuba kungenxa yesifo onaso okanye ngenxa yokuba isifo siye saba sibi kakhulu.
• Isifo sengqondo esele sikhona ngenxa yeziganeko eziqhubekayoUkuya kusiba mandundu.

Ingaba "ukuphazamiseka kwemithambo-luvo" kunokuba yingozi kangakanani?

Enyanisweni, oku kunokuba yinto enzulu kakhulu . Ingakumbi ukuba awukwazi ukumelana nolu xinzelelo, awukwazi ukumelana nalo, kwaye awukwazi nokwenza izinto ezilula ezifana nemisebenzi yemihla ngemihla, ukuvuka kusasa, ukuxukuxa amazinyo akho, ukuya emsebenzini, yimeko enzima leyo.

Khumbula, wonke umntu ujongana noxinzelelo ngendlela eyahlukileyo. Abanye bayakwazi ukuluphatha kakuhle, abanye abakwazi. Luyahluka kumntu nomntu.

Nangona kunjalo, ukuba inzima kangangokuba awukwazi ukwenza imisebenzi yemihla ngemihla, ngokuqinisekileyo kuya kufuneka ufune iingcebiso zonyango .

Abanye abantu banokuba neengcinga zokuzenzakalisa ngamaxesha anje. Le yimeko engxamisekileyo. Ukuba uziva ngolu hlobo, nceda ubone ugqirha okufutshane nawe ngoko nangoko, uye esibhedlele, okanye uqhagamshelane nombutho ofana neFriends of Sri Lanka (0112692909, 0112696666, 0112682535) , okanye utsalele umnxeba inombolo yoncedo lwezempilo yengqondo kazwelonke engu-1926 .

Zithini iimpawu zengxaki yengqondo?

Iimpawu zolu hlobo lwengxaki yengqondo zinokwahluka kumntu nomntu. Kuxhomekeke kwisizathu esiyintloko. Nazi ezinye zeempawu eziqhelekileyo:

Iimpawu zokurhoxa eluntwini

• Ukungayi emsebenzini usuku okanye ezimbini, ukwenza ngathi unesifo.
• Ukuphepha izinto ezifana nokuya koogqirha kunye namatheko abahlobo.
• Ukungena kwimikhwa emibi, efana nokutya ukutya okungafanelekanga (ukutya ukutya okungenampilo), ukungalali ngokwaneleyo, ukungakhathali ngococeko, nokungazilolongi.
• Ukulahlekelwa ngumdla kwizinto ebezithandwa ngaphambili kunye nezinto ozithandayo.
• Andifuni ukuphuma endlwini okanye ukuchitha ixesha nabanye abantu.

Iimpawu zoxinzelelo

• Ukuziva ulusizi kakhulu, ungenathemba, ungenakunceda, okanye ukhathazekile rhoqo.
• Ukucaphuka ngokukhawuleza, ukucaphuka, ukuqhuma ngequbuliso.
• Ubunzima bokugxila kwinto ethile.
• Iimvakalelo zokuzilimaza okanye ukuba neengcinga zokuzibulala . (Oku kuyingozi kakhulu, fumana uncedo ngokukhawuleza!)

Iimpawu zokuxhalaba

• Ukuziva intlungu, uloyiko, kunye noxinzelelo.
• Ukuba namaphupha amabi.
• Ukungakwazi ukuhlala uzolile kwindawo enye, ukungazinzi rhoqo.
• Ukuziva unesicaphucaphu.
• Ukubetha kwentliziyo .
• Izandla neenyawo ezibandayo, ukubila.
• Ndiziva ndinesizungu.
• Isisu esibuhlungu, ukuziva ngathi isisu sakho siyajika.
• Ukungcangcazela komzimba.
• Ubunzima bokuphefumla.

Ezinye iimpawu zempilo yengqondo

• Uhlaselo loloyiko: Uloyiko olukhawulezileyo nolunamandla kunye neempawu zomzimba ezinxulumene nalo.
• I-paranoia: Uloyiko olungenangqiqo lokuba abanye baza kukwenzakalisa okanye bacebe ngawe.
• Izinto ezingabonakaliyo: Ukubona, ukuva, okanye ukuva izinto ezingekhoyo ngokwenene.
• Iinkumbulo eziphindaphindayo zesiganeko esibuhlungu (oku kusenokuba kungenxa yemeko engafunyaniswanga ebizwa ngokuba yiPost-traumatic stress disorder (PTSD ).

Yintoni ebangela le meko?

Zininzi izizathu zokuba uxinzelelo lungabi namandla, kwaye kukho imizekelo embalwa:

• Umvandedwa omkhulu wakutshanje, njengokusweleka komntu omthandayo, uqhawulo-mtshato, ukulahlekelwa likhaya, okanye ilahleko enkulu yemali.
• Iingxaki zosapho, iingxaki kubudlelwane bothando.
• Uxinzelelo oluqhubekayo emsebenzini (ukudinwa kakhulu) okanye iingxaki esikolweni okanye eyunivesithi.
• Ingxaki yempilo engapheliyo okanye ukuba mandundu kwesifo esikhoyo.
• Ukungalali kunye/okanye ukungakwazi ukuphumla.

"Umda" apho le meko isenzeka khona uyahluka kumntu nomntu. Ke ngoko, isizathu esinye okanye ezingaphezulu ezinokubakho zinokudibana zibangele le meko.

Ugqirha uyixilonga njani le nto?

Xa usiya kugqirha, uya kwenza ezi zinto zilandelayo:

• Buza ngembali yakho neyentsapho yakho yezonyango.
• Siza kujonga ukuba zeziphi amayeza ozisebenzisayo ngoku.
• Bayabuza ukuba uthatha naziphi na ezinye iziqholo, iivithamini, okanye izongezo.
• Ubuza malunga nokusetyenziswa kweziyobisi notywala.
• Baza kwenza uvavanyo lomzimba, baze, ukuba kuyimfuneko, bacele uvavanyo ukuze babone ukuba kukho enye imeko yempilo ebangela okanye eyenza ezi mpawu zibe zimbi na.
• Baza kuthetha nawe ngeempawu zakho kunye nento eyenzekayo ebomini bakho kule mihla.

Emva koko, ugqirha wakho unokukuthumela kwingcali yezempilo yengqondo, efana nengcali yezifo zengqondo okanye ingcali yezengqondo, abantu abafumene uqeqesho olukhethekileyo ekunyangeni iingxaki zeemvakalelo, zokuziphatha, kunye nempilo yengqondo.

Iphathwa njani "ingxaki yengqondo" (ukuphazamiseka kwengqondo)?

Unyango oluphambili kolu hlobo loxinzelelo lwengqondo okanye lokuziphatha yi -psychotherapy , oluluhlobo lonyango lokuthetha. Enye yeendlela ezisetyenziswa kakhulu yi -Cognitive Behavior Therapy (CBT) . Injongo ephambili ye-CBT kukukunceda ulawule uxinzelelo lwakho olukhulu kunye noxinzelelo ngokutshintsha indlela ocinga ngayo, oziva ngayo, kwaye oziphatha ngayo.

Ngexesha lonyango lwe-CBT, uya kukwazi uku:

• Thetha ngeempawu zakho nendlela oziva ngayo.
• Thetha nzulu ngoxinzelelo lwakho kwaye uqonde indlela osabela ngayo kulo.
• Funda ukuchonga iingcinga zakho kunye nokuziphatha, uzihlolisise kwakhona, kwaye uzitshintshe.
• Funda indlela yokujongana nezi meko usebenzisa izakhono zokusombulula iingxaki.
• Funda iindlela zokuzola ingqondo nomzimba wakho.

Ukongeza, ugqirha wakho unokukunika amayeza okulawula ixhala lakho, ukudakumba, okanye akuncede ulale ngcono.Amayeza anokumiselwa.

Ndingenza ntoni xa ndivakalelwa kukuba oku kuyenzeka kum?

Usenokuba uvakalelwa kukuba, "Andisenakukwazi ukumelana nale nto." Ukuba ukwimeko exinezelekileyo, eyona nto ingcono onokuyenza kukuzikhupha kuyo okwethutyana . Oku kufana nokuzinika "ixesha lokuphumla." Nika ingqondo nomzimba wakho ixesha lokuzola.

Yenza umthambo wokuphefumla nzulu . Vala umlomo wakho uze uphefumle nzulu ngempumlo yakho, uyibambe malunga nemizuzwana emithathu, uze ukhuphe umoya kancinci ngomlomo wakho (ngokungathi ubetha umlozi ngomlebe wakho ongasentla). Yenza oku izihlandlo ezininzi.

Fowunela ugqirha wakho ngoko nangoko. Ukuba ucinga ukuba usengxakini, fowunela ugqirha ngoko nangoko.

Ukuba uneengcinga zokuzenzakalisa , nceda uye kwisibhedlele esikufutshane ngokukhawuleza, okanye utsalele umnxeba ku- 1926 (National Mental Health Helpline) , okanye umbutho ofana noSumithrayo (0112692909, 0112696666, 0112682535) . Ezi nkonzo zisimahla kwaye ziyimfihlo. Ezi nkonzo zifumaneka iiyure ezingama-24 ngosuku, iintsuku ezisi-7 ngeveki.

Yintoni enokwenziwa ukuthintela okanye ukunciphisa olu hlobo lwengxaki yengqondo?

Nangona singenakuzithintela ngokupheleleyo ezi meko zoxinzelelo, ixhala, okanye ukudakumba ezingalawulekiyo, zininzi izinto esinokuzenza ukunciphisa ubukhali bazo kunye nokuphindaphindwa kwazo. Uninzi lwazo lunxulumene notshintsho kwindlela esiphila ngayo.

• Funda iindlela zokuphumla ingqondo yakho: Zama ukuzilolonga ngokuphefumla, ukucamngca , i-yoga , ukuqaphela , ukuphumla kwemisipha okuqhubekayo (oko kukuthi, ukuqinisa uze uphumze kancinci amaqela emisipha emzimbeni wakho). Cinga ngento ekuzisela uxolo, uze ugxile kuyo.
• Zikhathalele: Yitya ukutya okunesondlo, ulale ngokwaneleyo (landela imikhwa emihle yokulala), kwaye uzilolonge imizuzu engama-30 ubuncinci iintsuku ezintlanu ngeveki (ukuhamba ngumthambo omhle). Ziphephe iziyobisi, utywala, kunye ne-caffeine egqithisileyo (ikofu, iti, i-cola, itshokolethi). Ezi zinto zinokubangela uxinzelelo emzimbeni wakho.
• Lungisa umsebenzi wakho, thatha ikhefu: Buyisela ulawulo lobomi bakho. Yenza uluhlu lwezinto oza kuzenza. Lungisa izinto ngokulandelelana kokubaluleka kwazo. Thatha ikhefu rhoqo (umzekelo, ikhefu lemizuzu emihlanu rhoqo ngeyure). Ekupheleni kosuku, jonga emva koko ukwenzileyo. Ungazibethisi ngokungakwazi ukwenza yonke into kuluhlu. Hlaziya olo luhlu. Khumbula, yonke imihla sisiqalo esitsha, ithuba elitsha.
• Fumana iNgcebiso: Umcebisi wezempilo yengqondo ukuze afunde iindlela ezingakumbi zokulawula uxinzelelo, ixhala, kunye nokudakumbaDibana. Buza umcebisi wakho malunga namaqela enkxaso.

Ingaba le meko inokuhlala ixesha elingakanani?

Le mpendulo yoxinzelelo, esiyibiza ngokuba "yingxaki yokuphazamiseka kwemizwa," idla ngokuba yimeko yexeshana ebangelwa sisiganeko sangaphandle. Impendulo yakho inokubonakaliswa kukudibana kwexhala nokudakumba, kwaye inokuhamba nokungakwazi ukuziqhelanisa nemeko kunye nokujongana nayo.

Akukho mntu unokutsho ngokuqinisekileyo ukuba kuza kuthatha ixesha elingakanani ukuchacha kwingxaki yengqondo neyeemvakalelo efana nale. Umntu ngamnye wahlukile, izinto ezimchaphazelayo zahlukile, kwaye amandla akhe okufunda ukumelana nazo ahlukile. Nangona kunjalo, ukuba uxilongiwe ngokufanelekileyo, izinto ezikubangelayo zichongiwe, kwaye ufumana unyango olufanelekileyo, iimpawu zakho ziya kupheliswa kwiinyanga ezintandathu. Nangona kunjalo, ukuba uxinzelelo lwakho lubangelwa yenye into, njengokulahlekelwa ngumntu omthandayo, ukuchacha kungathatha ixesha elide.

Leliphi ixesha elifanelekileyo lokubona ugqirha?

Ukuba uziva ngathi awukwazi ukumelana noxinzelelo kunye nemingeni yobomi ngendlela ephilileyo, okanye ukuba unengxaki yokwenza imisebenzi yakho yemihla ngemihla, lixesha lokufuna uncedo. Usenokuba kwimeko apho ungakwazi ukuyilawula wedwa. Umboneleli wakho wezempilo oyintloko, ingcali yezengqondo, okanye ingcali yezengqondo unokukunceda uqonde iimpawu zakho aze akunike uncedo olufunayo.

Ukuba ucinga ukuba umhlobo okanye ilungu losapho linengxaki efana nale, unganceda njani?

Ukuba uvakalelwa kukuba umntu omthandayo uxinezelekile kakhulu, kukho iindlela ezininzi onokunceda ngazo:

• Mamela ngononophelo oko kuthethwa ngumntu omthandayo. Le yenye yezona zinto zibalulekileyo onokuzenza.
• Zama ukuqonda indlela abaziva ngayo. Yithi into efana nale, "Unomsebenzi omninzi ngokwenene, akunjalo?"
• Musa ukuhambahamba unika iingcebiso zakho. Endaweni yoko, buza, "Ndingenza ntoni ukuze ndikuncede?"
• Nceda ubakhuthaze ukuba bafune uncedo lweengcali. Mhlawumbi uthi into efana nale, "Ndivakalelwa kakubi ngawe, ucinga ntoni ngokuthetha nogqirha?" Musa ukuphikisana okanye uzame ukubanyanzela.
• Ukuba umntu omthandayo uthetha ngokuzenzakalisa, cinga ngokufumana uncedo lobuchwephesha . Ukuba uthetha ngokuzenzakalisa okanye ukuzibulala, thetha nogqirha wakhe, okanye utsalele umnxeba ku-1926 okanye ku-Sumitrayo. Ukuba ucinga ukuba umngcipheko wokuzenzakalisa unzima kwaye ukhawuleze, fowunela ku-1990 (inkonzo ye-ambulensi engxamisekileyo) ngoko nangoko uze umse esibhedlele.

Yintoni umahluko phakathi "kwe-psychotic break" kunye "ne-nervous breakdown"?

"Ukuphazamiseka kwengqondo" kuxa umntu elahlekelwa kukunxibelelana nenyaniso aze afumane izinto eziphosakeleyo.(oko kukuthi, ukukholelwa kakhulu kwizinto ezingeyonyani), ukubona izinto ezingekhoyo (ukubona okanye ukuva izinto ezingekhoyo), kunye ne-paranoia.

Kusenokwenzeka ukuba, umntu odiniweyo ziingcinezelo nemingeni yobomi (ukuba nento esiyibiza ngokuba yi-"nevayis broken") akalahlekelwa yinyani . Ulahlekelwa nje kukukwazi kwakhe ukumelana nezi ngcinezelo, nto leyo eyenza kube nzima ukwenza imisebenzi yemihla ngemihla.

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule

Abantu basebenzisa amagama anje ngokuthi "ukuphazamiseka kwengqondo" okanye "ukuphazamiseka kwengqondo" ukuchaza xa umntu enengxaki yokujongana nobomi bemihla ngemihla. Nangona la magama engengomayeza okuxilongwa, iimvakalelo ozivayo, iimpendulo zakho, kunye neempawu zakho ziyinyani. Ukuba uxinzelelo olukhulu lwengqondo nolweemvakalelo olubangelwa luxinzelelo olugqithisileyo lukuthintela ekusebenzeni, ekudlaleni, okanye ekonwabeleni ubomi, yimeko yezonyango. Ezi azizompawu zobuthathaka bomntu okanye ukusilela. Ukuba uhlangabezana nezi mvakalelo kunye neempawu, awuwedwa. Bona ugqirha wakho ukuze ufumane uncedo.

Khumbula, ukucela uncedo luphawu lwamandla, kungekhona ubuthathaka.

Impilo yengqondo , uxinzelelo, ixhala, ukudakumba, ukuphazamiseka kwemithambo-luvo, ingxaki yengqondo, iingcebiso