Ngaba nawe uyoyika ngokungeyomfuneko izinto ezithile? Makhe sithethe ngale phobia!

Sonke sinoloyiko oluncinci ngento ethile, akunjalo? Mhlawumbi sisigcawu, mhlawumbi bubude, mhlawumbi yinaliti. Kuqhelekile kakhulu. Kodwa, khawucinge, kuthekani ukuba olu loyiko ludlula imida eqhelekileyo luze lube lukhulu kangangokuba luchaphazele ubomi bakho bemihla ngemihla, yonke into oyenzayo? Kulapho ke silubiza ngokuba 'yi-phobia'. Lunokukususa ngokwenene uvuyo lwakho kunye nenkululeko ebomini, kwaye lukwenze uzive ungenakuncedakala.

Yintoni le phobia?

Ngamafutshane, i-phobia luloyiko olukhulu, olungalawulekiyo okanye ixhala ngento ethile – inokuba yinto, isilwanyana, imeko, indawo, nantoni na. Uloyiko lunzima kangangokuba luphazamisa ubomi bakho obuqhelekileyo, ubudlelwane bakho, kunye nolonwabo lwakho ngendlela engenakunyamezeleka. I-phobia ngokwenene sisifo sokuxhalaba . Uninzi lwezi phobia lunesifo esifanayo: I-Specific Phobia . Kodwa kukho uhlobo olunye lwe-phobia olune-diagnosis yalo ethile, kwaye yi- Agoraphobia . Masithethe ngaloo nto. Khawuthelekelele, xa ungajongani naloo nto yoyikisayo, mhlawumbi uyaqonda, "Owu, olu loyiko lukhulu kakhulu, akukho nto yokoyika." Kodwa nokuba uyazi loo nto, imvakalelo oyivayo ngelo xesha, loo mvakalelo, ayitshintshi. Ukuba ngequbuliso kufuneka ujongane nento eyoyikisayo, uya kuziva uloyiko olukhulu, uxhalabile, kwaye ufune ukubaleka. Usenokukwazi ukugcina ingqondo yakho ngelo xesha, kodwa kunzima kakhulu, kwaye kufuna inkalipho eninzi.

Zingaphi iintlobo ze-phobias ezikhoyo?

Iintloni, okanye iimvakalelo zoloyiko kunye nexhala ezibangelwa zizo, zahluka kakhulu kumntu nomntu. Oko umntu akoyikayo kusenokungabi koko omnye umntu akoyikayo. Ngenxa yoko, kunzima ukunika uluhlu "lwenani leentlobo zeengxaki zoloyiko ezikhoyo." Nangona kunjalo, oogqirha kunye neengcali bahlukanise olu loyiko kwiindidi ezintlanu eziphambili.

Iintlobo eziqhelekileyo ze-phobias

Nazi ezinye zezona ntlobo zoloyiko zixhaphakileyo kwezo ndidi kwaye ezinxulumene nazo: 1. Izilwanyana:

• I-Arachnophobia (uloyiko olukhulu lwezigcawu)
• I-Cynophobia (uloyiko olugqithisileyo lwezinja)
• I-Entomophobia (uloyiko olukhulu lwezinambuzane)
• I-Ophidiophobia (uloyiko olukhulu lweenyoka)

2. Ngokuphathelele okusingqongileyo kwendalo:

• I-Acrophobia (uloyiko olugqithisileyo lokuphakama)
• Ukoyika iindawo ezivulekileyo okanye zikawonke-wonke, iindawo ezixineneyo, kwaye ngamanye amaxesha nokoyika ukuphuma ekhaya wedwa (i-Agoraphobia) (oku kukwathathwa njengonyango olwahlukileyo)
• Uloyiko olugqithisileyo ngamanzi (i-Aquaphobia)
• I-Astraphobia (uloyiko olukhulu lweendudumo kunye nombane)

3. Ngokuphathelele igazi, iinkqubo zonyango okanye ukwenzakala:

• I-Algophobia (uloyiko olugqithisileyo lwentlungu)
• Uloyiko olugqithisileyo loogqirha bamazinyo okanye unyango lwamazinyo (dentophobia)
• Uloyiko olugqithisileyo lwegazi (i-Hemophobia)
• Uloyiko olugqithisileyo lweenaliti (i-Trypanophobia)

4. Ngokuphathelele iimeko ezithile:

• I-Aerophobia (uloyiko olukhulu lokubhabha)
• I-Amaxophobia (uloyiko olukhulu lokuqhuba)
• I-Claustrophobia: Uloyiko lweendawo ezincinci ezivalekileyo (umz., ii-elevator, amagumbi amancinci)
• I-Nyctophobia (uloyiko olugqithisileyo lobumnyama)

5. Ezinye:

• Uloyiko lweCoulrophobia (Uloyiko lweeClowns)
• I-Emetophobia (uloyiko lokuhlanza okanye ukubona abanye behlanza)
• I-Pyrophobia (uloyiko olukhulu lomlilo)
• I-Trypophobia (uloyiko olukhulu lwemingxunya emincinci kwiiqela okanye kwiipateni)

Ngokukodwa malunga ne-Agoraphobia

I-Agoraphobia ithathwa njengoxilongo olwahlukileyo kuba kukho izinto ezininzi ezahlukeneyo ezinokubangela loo nto. Ukuze kufunyaniswe ukuba une-agoraphobia, umntu kufuneka abe noloyiko/axhalabe ngeentlobo ezahlukeneyo zezinto ezibangela loo nto ezinxulumene neendawo zikawonke-wonke okanye iindawo.

Zixhaphake kangakanani iiphobias?

Ukuba nje sithi izinto ezinje, "Owu, ndiyazoyika kakhulu iinyoka" okanye "Andikwazi ukubona iindawo eziphakamileyo, ndiziva ndinesiyezi," akuthethi ukuba yi-phobia. Enyanisweni, ii-phobia azichaphazeli ipesenti enkulu yabemi behlabathi. I-Phobia ethile: Ukuxhaphaka kwesi simo kunokwahluka ngokuxhomekeke kwiminyaka. Nangona kunjalo, kubantu abaninzi, ezi meko zikhula ngaphambi kokuba zibe neminyaka eli-10.

• Lilonke: E-United States, phakathi kwe-8% ne-12% yabemi kuthiwa bane-'Specific Phobia'. Kwamanye amazwe ehlabathi, eli nani liphakathi kwe-2% ne-6%.
• Abantwana: Ehlabathini lonke, phakathi kwe-3% kunye ne-9% yabantwana bayahlangabezana nemigangatho ye-'Specific Phobia'. E-United States, malunga ne-16% yabantwana abancinci (abaneminyaka eli-13-17) banale meko.
• Abantu abadala (abaneminyaka engama-65 nangaphezulu): Ukuxhaphaka kwe-'Specific Phobia' kuyehla njengoko iminyaka ikhula. Kuqikelelwa ukuba phakathi kwe-3% kunye ne-5% phakathi kwabantu abaneminyaka engama-65 nangaphezulu.

Ngokukodwa, uphando lubonisa ukuba abafazi banamathuba aphindwe kabini okuba ne-'Specific Phobia' kunamadoda .

Zithini iimpawu ze-phobias?

Iimpawu ezinokwenzeka kwi-'Specific Phobia' kunye ne-'Agoraphobia' ziyafana kakhulu. Nangona kunjalo, indlela ezibonakala ngayo, iimeko okanye iindawo ezenzeka kuzo zinokwahluka. Xa ujongene, okanye ucinga nje ngento, isilwanyana, indawo okanye imeko oyoyikayo, unokufumana uphawu olunye okanye ngaphezulu lomzimba, lwengqondo kunye nolwendlela yokuziphatha. Iimpawu zengqondo (izinto ezichaphazela indlela ocinga novakalelwa ngayo):

• Ukuziva uloyiko oluqatha nolunganyamezelekiyo .
• Uloyiko, uzive ngathi kufuneka ubaleke.
• Ukuziva usengozini ekhawulezileyo.
• Iimvakalelo zokungabandakanyeki emzimbeni womntu (ukungabi nabuntu) okanye ukungabikho kwindawo akuyo (ukungabandakanyeki).

Iimpawu zomzimba (izinto ezichaphazela ngqo umzimba wakho):

• Ukubetha kwentliziyo okunyukileyo, uzive ngathi isifuba sakho siyabetha ngamandla.
• Ukubila , ukuziva ushushu okanye ubanda, ukurhawuzelela.
• Ukungcangcazela komzimba.
• Isicaphucaphu , ukuziva ngathi isisu sakho siyajika, iintlungu zesisu .
• Ukuqina kwesifuba okanye intlungu.
• Ubunzima bokuphefumla , ukuziva ufuthanisekile.
• Ukudinwa , ukuziva ngathi ujikeleza entloko, kunye namehlo aluhlaza okwesibhakabhaka.
• Mhlawumbi ukuphelelwa lithemba.
• Ubuso obuphaphathekileyo (ngokungathi igazi lidibene).
• Ukuncitshiswa kombono (njengokujonga ngetyhubhu - `umbono wetyhubhu`).

Iimpawu zokuziphatha (indlela indlela yakho yokuphila, inkqubo, okanye imikhwa itshintsha ngayo):

• Uzama ngokukodwa ukuphepha izinto ezibangela oku. Umzekelo, usenokuba noloyiko lweenaliti (i-Trypanophobia), ngoko ke uyakuphepha ngabom ukuya kuhlolwa rhoqo okanye ukuya kugqirha wamazinyo.
• Wenza utshintsho ebomini bakho ukuze uphephe izinto ezikubangela uloyiko. Umzekelo, ungasuka uye kuhlala kwindawo eselunxwemeni kuba usoyika iinkanyamba.
• Bayaphepha notshintsho oluhle ebomini kuba besoyika ukuba kuya kufuneka bajongane nento abayoyikayo. Umzekelo, i-aquaphobia, ukoyika amanzi, ukudada, okanye ukurhaxwa, ibathintela ekuthengeni indlu okanye ekuthatheni umsebenzi kwindawo ejongene nomlambo, ichibi, okanye ulwandle.

Iimpawu ze-phobias kubantwana abancinci

Abantwana abancinci banokuba ne-'Specific Phobia'. Banokubonisa iimpawu ezahlukileyo kunezabantu abadala. Ezinye zazo ziquka:

• Ukukhala kakhulu.
• Ukucaphuka.
• Ukuqandisa (ukuma ungashukumi ngokungathi kuqandisiwe endaweni).
• Ukunamathela kumntu oziva ukhuselekile kuye, ungaze ufune ukwahlulwa naye.

Zithini izizathu ze-phobias?

I-phobia yimeko apho ingqondo yakho ifumana iimvakalelo zoloyiko kunye nexhala ezingalawulekiyo. Phantsi kweemeko eziqhelekileyo, ezi mvakalelo ziyakhusela kwaye ziluncedo. Ziyindlela yengqondo yakho yokukulumkisa ukuba kukho into engalunganga, ukuba usenokuba usengozini okanye sele usengozini. Kodwa iingcali azikaqondi ngokupheleleyo ukuba kutheni ezi mvakalelo zikhula zibe yi-phobia. Nangona kunjalo, kukho izinto ezininzi kunye neenkqubo ezinokukhokelela ekuphuhlisweni kwe-phobia. Ziquka:

• Amava abuhlungu: La ngamava owakha wawafumana wena, okanye into oyibonileyo isenzeka komnye umntu. Umzekelo, ukoyika izinja kunokuvela ngenxa yokulunywa yinja esengumntwana.
• I-genetics: Iindidi ezithile ze-phobias zinokwenzeka kakhulu kwiintsapho ukuba umntu kusapho unelo hlobo lwe-phobia. I-phobias ebandakanya izilwanyana, igazi/iinkqubo zonyango/ukwenzakala, kunye neemeko zixhaphake kakhulu kumalungu osapho.
• Ukusasazwa kolwazi: Ezinye iintloni zinokukhula kuba ufunda ngento ethile, okanye kuba uqhubeka ubona okanye usiva izinto ezenzekayo. Umzekelo, ukuba usiva ngeengozi zeenqwelo-moya ezindabeni, abanye abantu banokuba noloyiko lokubhabha.
• Uloyiko olufundiweyo: Ukufunda ngeengxaki zoloyiko okanye uloyiko lwabanye abantu kunokubangela ukuba abanye babe nexhala elifanayo. Esi sisizathu sokuba abanye abantwana babe namathuba amaninzi okufumana iingxaki zoloyiko xa abazali babo bebakhusela ngokugqithisileyo.

Ziziphi iingxaki ezinokwenzeka ngenxa ye-phobias?

I-phobias inokuba nemiphumo ehlala ixesha elide kwimpilo yakho yengqondo neyomzimba, ingakumbi ukuba uhlala ujongene nezinto ozoyikayo okanye ukuba iimpawu zakho zinzima. Abantu abane-'Specific Phobia' kunye ne-'Agoraphobia' basengozini enkulu yokuba neemeko ezithile zempilo yengqondo. Nangona ii-phobias zingabangeli ezi meko, zihlala ziqala kwaye zinegalelo kwezinye iimeko. Iimeko eziqhelekileyo zempilo yengqondo abantu abane-phobias abanokuzifumana ziquka:

• Ezinye iingxaki zokuxhalaba
• Ukuxhuzula
• Iingxaki zokudakumba
• Iingxaki zobuntu (ingakumbi iingxaki zobuntu ezixhomekeke kumntu oxhomekeke kuye)
• Iingxaki zokusetyenziswa kweziyobisi
• Izifo zesifo somzimba

Iimeko zempilo zomzimba ezidla ngokwenzeka xa une-phobias okanye ezinokuba mandundu ngenxa yeempawu ze-phobia ziquka:

• Isifo sentliziyo
• Isifo semiphunga esingapheliyo (i-COPD)
• Isifo sikaParkinson
• Iimpawu ezinxulumene nokulinganisela kunye nesiyezi (ezinokubangela ukuwa kunye nokwenzakala okunxulumene nokuwa)
• Izifo zengqondo eziwohlokayo kunye neempawu ze-dementia

Indlela yokubona i-phobia?

Ingcali yezempilo yengqondo, efana nogqirha wengqondo okanye ingcali yezengqondo, ingathetha nawe ikubuze imibuzo ukuze iqinisekise ukuba unayo na i-phobia ethile okanye i-agoraphobia. Ezi meko azidingi vavanyo lwelabhoratri, uvavanyo lwemifanekiso (umz., iiskeni), okanye ezinye iimvavanyo zokuxilonga ezikhethekileyo. Imibuzo abayibuzayo isenokusekelwe kwimibuzo ethile eyenzelwe ukunceda ukufumanisa i-phobia. Eminye yemibuzo abanokuyibuza ibandakanya:

• Zeziphi izinto ezikubangela ukuba uzive ungoyiki?
• Ziziphi iimpawu onazo, kwaye zinzima kangakanani?
• Injani indlela ophila ngayo ngoku kunye nendlela oqhele ukuphila ngayo, kwaye ngaba iimpawu zakho ze-phobia ziyayichaphazela?
• Ziqale nini ezi mpawu?
• Ngaba ukhe wadibana nesiganeko esibuhlungu, okanye kukho ezinye izinto ebomini bakho ezinokubangela i-phobia?

Ugqirha wakho ubuza le mibuzo kuba iimpawu zakho kufuneka zihambelane neemfuno ezithile ukuze kuqinisekiswe ukuba unayo na i-'Specific Phobia' okanye i-'Agoraphobia'.

Iindlela zokuchonga i-`Specific Phobia`

• Ufumana uloyiko olukhulu okanye ixhala malunga nento okanye imeko ethile.
• Xa ujongene ne-phobia , uloyiko, ixhala, okanye zombini ziyavela ngoko nangoko .
• Uyaziphepha ngenkuthalo izinto ezikubangela ukuba ube nexhala, okanye ukuba awukwazi ukuziphepha, ufumana uloyiko olukhulu, ixhala, okanye zombini ezo zinto xa udibana nazo.
• Uloyiko okanye ixhala olivayo likhulu kakhulu kunelo lifanele ukuba libangelwe yilo .
• Umele ukuba ubunalo olu loyiko/ixhala ubuncinane iinyanga ezintandathu .
• Ukuphepha izinto ezibangela olu loyiko, ixhala, okanye i-phobia kubangela ukuphazamiseka okanye ukuphazamiseka kwinxalenye ethile yobomi bakho (njengomsebenzi, ubudlelwane nabantu, imfundo).
• Iimpawu ozibonayo azinakuchazwa ngcono yenye imeko yengqondo (umz., iPost-Traumatic Stress Disorder (PTSD) okanye iPanic Disorder).

Zinyangwa njani ii-phobias? Ngaba zinokunyangwa?

I-phobias inganyangwa nge-psychotherapy (igama elisetyenziswa ngoogqirha yi- "Psychotherapy" ), amanye amayeza, okanye indibaniselwano yazo zombini. Uhlobo lonyango olufumanayo luxhomekeke kwizinto ezininzi, kubandakanya uhlobo lwe-phobia onayo, ubukhali beempawu zakho, indlela ophila ngayo, imikhwa yakho, kunye nezinto ozithandayo. Ugqirha angakuxelela okungakumbi malunga nonyango olunokukunceda, olukulungeleyo, kunye noko bakucebisayo. I-PsychotherapyEyona ndlela iphambili yokunyanga i-phobia kukukunceda utshintshe iingcinga kunye nokuziphatha okujikeleze uloyiko lwakho. I-Psychotherapy yindlela eluncedo kakhulu yokwenza oku. I-Cognitive Behavioral Therapy (CBT) lunyango olusetyenziswa rhoqo. Ekuhambeni kwexesha, olu nyango lukunceda ukuba ujongane ngcono noloyiko kunye noxinzelelo olufumanayo. I-Exposure Therapy Enye indlela yonyango yi-exposure therapy. Ingenziwa ngeendlela ezimbini eziphambili:

• Ukungazinzisi ngokweNkqubo/Ukuvezwa ngokweMigangatho: Oku kuquka ukuziveza kancinci kancinci kwizinto ozoyikayo. Ekuhambeni kwexesha, ugqirha wakho uza kukunceda woyise kancinci kancinci iindawo zoloyiko lwakho, ukusuka kwezona zingakukhathazi kangako ukuya kwezona zibangela uxinezeleko. Kukwakunceda ufunde ukutshintsha iingcinga zakho kunye nokuziphatha ukuze ulawule iimvakalelo zakho zoloyiko kunye noxinzelelo.
• Ukukhukhuleka: Le ndlela ifana ne-Systematic Desensitization, kodwa ibandakanya ukuzibeka kwizinto ezibangela i-phobia yakho ngaxeshanye, endaweni yokuba uzibeke kancinci kancinci. Oku kukunceda ukuba uziqhelanise nezo zinto zibangela ixhala lakho kwaye ulawule ixhala lakho. Nangona ingasetyenziswa kakhulu, inokunceda abanye abantu abane-phobias (nangona oogqirha abaninzi becebisa ukuba bayisebenzise ngononophelo).

Unyango lokuvezwa lungenziwa ngezinye iindlela ezimbini:

• Kwi-vivo: Igama elivela kwisiLatini, kweli candelo lithetha "ebomini bokwenyani." Ukujongana noloyiko lwakho ebomini bokwenyani yenye yeendlela zokukunceda uloyise.
• Ingcamango: Kule nto, ugqirha wakho uza kukunceda ukuba ubone uloyiko lwakho kwaye akuncede ukuba uluqwalasele. Le isenokuba yindlela ekuphela kwayo yokusebenzisa unyango lokubonakalisa uloyiko kwezinye iiphobias (ingakumbi iiphobias apho ukubonakalisa uloyiko ebomini bokwenyani kunokuba yingozi).

Amayeza Kwezinye iimeko, amayeza athile anokukunceda kwiimpawu zakho ze-phobia. La mayeza adla ngokuba ngamayeza okudakumba okanye awokuxhalaba. Ekubeni kukho amayeza amaninzi anokunceda kwiimpawu zakho ze-phobia, ugqirha wakho ngumntu ongcono ukukuchazela ukhetho lwakho kunye noko bakucebisayo. Banokukuxelela nangemiphumo emibi enokubakho, iingxaki, kunye nolunye ulwazi ekufuneka ulazi.

Ngaba ii-phobias zinokuthintelwa?

Iiphobias zinokwenzeka ngokungalindelekanga kwaye zinokuhluka kakhulu kumntu nomntu. Esinye isizathu soku kukuba umntu ngamnye uba noloyiko olwahlukileyo. Ngenxa yoko, akukho ndlela ithile yokuthintela iiphobias ukuba zingaphuhli. Kwaye okwangoku akukho ndlela eyaziwayo yokunciphisa umngcipheko wokuzifumana.

Kuza kwenzeka ntoni ukuba ndine-phobia?

I-phobias inokuba nefuthe elikhulu kwimpilo yakho yengqondo nakwimpilo-ntle yakho, ingakumbi ukuba ibandakanya into odibana nayo rhoqo. Kuthiwa malunga ne-75% yabantu abane-'Specific Phobia' baneentlobo ezingaphezu kwesinye ze-phobia , ngoko ke le meko inokuphazamisa kakhulu ubomi.

Ukuba abanyangwa, ngokuhamba kwexesha, abanye abantu banokubunciphisa kakhulu ubomi babo. Baqala ukuphepha ukwenza izinto abazithandayo, ukuncokola nabantu, nokuba namava amatsha.

Inokuhlala ixesha elingakanani i-phobia? Ekuhambeni kwexesha, i-phobia ethile inokuphela. Nangona kunjalo, akunakwenzeka ukuba ingenzeki ngaphandle konyango. I-phobias eqala ebuntwaneni inokuphela ngokukhawuleza. Nangona kunjalo, i-phobias eqala ebuntwaneni ize iqhubeke ibe ngumntu omdala inokuhlala iminyaka, kwanamashumi eminyaka. Iyintoni imbono ye-phobias? Imbono engcono ye-phobias ethile kunyango, ingakumbi ukuba unyango luqalwe kwangethuba. Ngaphandle konyango, ezi meko zinokuba nefuthe elikhulu kwimpilo yakho yengqondo kunye nendlela ophila ngayo. Ukufumana unyango kwangethuba lweempawu ze-phobia kunokwenza umahluko omkhulu , nokuba awuzange ube nazimpawu kangangeenyanga ezintandathu kwaye awuzange ufunyanwe ngokusesikweni ukuba une-phobia. Oku kuyinyani nokuba uneminyaka emingaphi okanye uhlobo lwe-phobia onalo.

Ndingazinyamekela njani ukuba ndine-phobia?

Ukuba ucinga ukuba une-phobia, ezona zinto zibalulekileyo onokuzenza zezi:

• Funa uncedo. Funa uncedo ngokukhawuleza nje ukuba uqaphela ukuba iimpawu zakho zoloyiko ziyaphazamisana nobomi bakho. Ukufumana uncedo kwangethuba kunokwenza umahluko omkhulu ekuchacheni kwakho.
• Landela imiyalelo yakho yonyango. Nokuba ugqirha wakho ukunike amayeza okanye ukuxelela ukuba uye kumcebisi wezempilo yengqondo rhoqo, ukuyilandela kuya kwenza unyango lwakho lusebenze ngakumbi kwaye kukuncede uphile ngokukhawuleza.
• Musa ukuyithatha lula into yokutshintsha indlela ophila ngayo. Ukuhlala usebenza, ukutya ukutya okunempilo, ukulala ngokwaneleyo, ukuphepha utywala kunye namayeza angagunyaziswanga ngugqirha, kunye nokulawula uxinzelelo lwakho kunye nempilo yengqondo konke oku kunokukunceda xa uzama ukulawula okanye ukoyisa uloyiko.

Ndingaya nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?

I-phobias inokukubeka emngciphekweni omkhulu wokuba nezinye iimeko zempilo yengqondo, ezinje ngexhala kunye nokudakumba. Ezi meko zinokukubeka emngciphekweni omkhulu wokuba neengcinga zokuzilimaza okanye ukuzibulala. Ukuba uneengcinga zokuzilimaza, okanye ukuba ukrokrela ukuba umntu omaziyo usengozini, fumana uncedo ngoko nangoko.ESri Lanka, ungatsalela umnxeba kwiNational Mental Health Helpline ngo-1926. Okanye, yiya kwicandelo lezonyango ezingxamisekileyo lesibhedlele elikufutshane. Ukuba ucinga ukuba wena (okanye umntu omaziyo) usengozini yokuzilimaza okanye ukuzibulala, tsalela umnxeba kwinombolo yoncedo lwamapolisa engu-119.

Usenokucinga ukuba ukuba ne-phobia sisiphako esikhulu okanye ubuthathaka, kodwa akunjalo. I-phobias ixhaphake kakhulu, kwaye inokuchaphazela nabani na, nokuba mdala okanye imvelaphi yakhe. Kanye njengokuba kungekho nto imbi ngokufuna unyango lomlenze owaphukileyo okanye usulelo lwendlebe, akukho nto imbi ngokufuna uncedo loloyiko nokubona umcebisi wezempilo yengqondo .

Ukuba unexhala, okanye ucinga ukuba unokuba nalo, thetha nomcebisi wezempilo yengqondo . Ngonyango, ungafumana iindlela zokulawula - mhlawumbi ukoyisa - uloyiko lwakho. Emva koko, akuyi kufuneka ukhathazeke malunga nokuba "ndiza kujongana nantoni namhlanje?" ngalo lonke ixesha uphuma emnyango.

Okokugqibela, khumbula

Kwizinto esizithethileyo, ungabona ukuba iiphobias azilula kwaye zinokuba nefuthe elikhulu kubomi bomntu. Kodwa, okona kubaluleke kakhulu, iiphobias ziyanyangeka.

• Awuwedwa. Awuwedwa ojamelene nolu hlobo loloyiko.
• Musa ukoyika okanye ube neentloni ukucela uncedo. Luphawu lwamandla.
• Ukuba ufumana uncedo kunye nonyango olufanelekileyo ngokukhawuleza, ungaloyisa olu loyiko lugqithisileyo, uphinde ulawule ubomi bakho, kwaye uphile ubomi obonwabisayo nobukhululekileyo.
• Khumbula, impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Luxanduva lwakho ukuyinyamekela.

Ngoko ke, ukuba unamathandabuzo amancinci ngento efana nale, nceda ubone ugqirha ofanelekileyo okanye umcebisi wezempilo yengqondo . Emva koko akuyi kufuneka uhambe wedwa kolu hambo.