Ngaba nawe uyoyika ukunxulumana nabantu nokuthetha phambi kwabantu? Ingaba yiyo loo nto (Ingxaki Yokukhathazeka Ngokwentlalo / Uloyiko Lwentlalo)? Masithethe ngale nto!

Ngaba ngamanye amaxesha uziva uxhalabile, uxhalabile, okanye ungakhululekanga xa udibana nabantu abatsha, uthetha phambi kwesihlwele, okanye xa umntu ekujongile? Ngaba ucinga ukuba, “Ngaba ndiza kwenza into engalunganga? Baza kucinga ntoni abanye ngam? Ngaba ndiza kushiywa ngaphandle?” Kuqhelekile ukuva olu hlobo loloyiko ngamanye amaxesha. Kodwa ukuba olu loyiko luchaphazela ubomi bakho bemihla ngemihla , ukuba uyaphoswa yimisebenzi ebalulekileyo, kusenokuba yinto engaphezulu nje kokuphoxeka. Sithetha ngemeko enjalo namhlanje.

Yintoni iNgxaki yokuXhalaba kwiNtlalo?

Ngamafutshane, i-'Social Anxiety Disorder' (eyayisakwaziwa ngokuba yi-'Social Phobia') yimeko yempilo yengqondo apho unoloyiko oluqinileyo nolungapheliyo lokuba abanye baza kukugweba, bakwenze uzive kakubi ngawe, okanye bakujonge . Oku akukokuxhalaba nje okuncinci, yinto ekubangela uxinezeleko olukhulu.

Ungaziva olu loyiko kwiimeko ezahlukeneyo zentlalo. Umzekelo:

• Xa udibana nabantu abatsha.
• Xa kufuneka unikezele intetho, nokuba use-ofisini okanye eklasini.
• Kulungile ukufowuna, kulungile ukuphendula umnxeba ongenayo.
• Sebenzisa indlu yangasese kawonke-wonke.
• Yiya evenkileni okanye kwindawo yokutyela ucele uncedo.
• Xa usiya "kwiDate" nomntu.
• Phendula umbuzo phambi kweqela.
• Yitya phambi kwabanye.
• Xa usiya kudliwanondlebe lomsebenzi.

Ingcambu yako konke oku luloyiko olukhulu lokuba "abanye baza kundigweba, bandilahle, baze bandihlazise."

Ngubani ochaphazeleka kakhulu yile meko?

Ingxaki Yokuxhalaba Entlalweni yimeko enokuchaphazela nabani na. Nangona kunjalo, iimpawu zihlala ziqala ngaphambi kokuba ufikelele kwiminyaka engama-20 ubudala. Le meko ixelwa rhoqo kubafazi kunakumadoda.

Ixhaphake kangakanani le meko?

Oku akuqhelekanga. Ehlabathini lonke, kuqikelelwa ukuba phakathi kwabantu aba-5 naba-10 kwabayi-100 banesifo sokuxhalaba kwiNtlalo. Sesona sifo sesithathu esixhaphakileyo emva kweengxaki zokusebenzisa iziyobisi kunye nokudakumba.

Ngaba kukho amanqanaba ahlukeneyo okuxhalaba kwezentlalo?

Ewe, kukho amanqanaba ahlukeneyo `eNgxaki yokuxhalaba kwiNtlalo`. Abanye abantu banokuba nayo kancinci kakhulu, abanye banokuba nayo kancinci kancinci, kwaye abanye banokuba nayo kakhulu.

• Ixhala Eliphantsi Lentlalo: Aba bantu baneempawu zomzimba nezengqondo ezikhankanyiweyo ngaphambili.Nangona bevakalelwa njalo, bathatha inxaxheba kwiimeko zentlalo, baze ngandlela ithile banyamezele. Ngamanye amaxesha banokuba noloyiko olu hlobo kuphela kwimeko ethile yoluntu. Umzekelo, basenokuba noloyiko lokutya phambi kwabanye, kodwa benza ezinye izinto ngokuqhelekileyo.
• Uxhalaba Oluphakathi Kwentlalo: Aba bantu banamava eempawu. Bathatha inxaxheba kwiimeko ezithile zentlalo, ngelixa bephepha ezinye. Umzekelo, banokukwazi ukuthetha neqela elincinci eofisini, kodwa bayoyika ukuthetha kwintlanganiso enkulu.
• Ukukhathazeka Okugqithisileyo Kwezentlalo: Aba bantu banokufumana iimpawu ezinzima kakhulu, ngamanye amaxesha bade babe nohlaselo loloyiko, kwiimeko zentlalo. Ngenxa yoko, bayaziphepha iimeko zentlalo kangangoko kunokwenzeka. Aba bantu badla ngokuziva besoyika phantse kuyo yonke intsebenziswano yoluntu.

Khawuthelekelele, ukuba ufumana isimemo sepati, uqala ukuziva uxhalabile kwiintsuku ngaphambi kwepati, ucinge izinto ezinje, “Ndiza kwenza ntoni, akukho mntu undikhathaleleyo?” Oku kubizwa ngokuba yi -‘Anxiety Precipatory’ . Oku kukwayinxalenye ye- ‘Social Anxiety Disorder’ .

La manqanaba anokutshintsha ubomi bakho bonke. Nangona kunjalo, nokuba unale meko ingakanani na, kubaluleke kakhulu ukufuna iingcebiso zonyango kunye nonyango njengoko zinokuchaphazela ulonwabo lwakho nempumelelo ebomini.

Yintoni umahluko phakathi kokuxhalaba kwabantu kunye neentloni nje?

Le yindawo apho abantu abaninzi badideka khona. Iintloni yinto esiziva sonke ngamanye amaxesha. Kuqhelekile ukuba novalo xa usiya kwindawo entsha naphambi kwabantu ongabaziyo.

Nangona kunjalo, 'iNgxaki yokuxhalaba kwiNtlalo' yinto engaphaya koko.

• Ukuphazamiseka kubomi bemihla ngemihla: Uloyiko oluvayo nge-'Social Anxiety Disorder' luyaqhubeka nokuphazamisana nemisebenzi yakho yemihla ngemihla. Umzekelo, lunokukuchaphazela kangangokuba awukwazi ukuya evenkileni uyokuthenga into, ukukhwela ibhasi, okanye nokuba nencoko nje nabanye abantu.
• Ubunzulu boloyiko: Uloyiko oluvakala kwi-'Social Anxiety Disorder' lunamandla kakhulu kwaye kunzima ukululawula kunoloyiko oluvakala kwintloni nje.
• Ukuphepha: Olu loyiko lubangela ukuba uphephe ngabom iimeko ezininzi zentlalo.

Ngamafutshane, ukuziva uneentloni ngamanye amaxesha akuyi kuba nefuthe elikhulu kwimfundo yakho, umsebenzi wakho, okanye ubudlelwane bakho. Kodwa i-Social Anxiety Disorder inokuchaphazela kakubi zonke ezi zinto.

Abantu abaninzi bacinga ukuba le "yimpawu" yabo, inxalenye yobuntu babo, ngoko ke abafuni ncedo. Kodwa ukuba uqhubeka unale mpawu imbi, kubalulekile ukubona ugqirha.

Zithini izizathu zoku?

Abaphandi kunye noogqirha basazama ukufumana unobangela ochanekileyo weNgxaki yokuxhalaba kwiNtlalo, kodwa bakholelwa ukuba ezi zinto zilandelayo zinokudlala indima:

• Imbali yosapho (`Iimfuza`): Ukuba kukho umntu kusapho lwakho okhe waba nale meko, nawe unokuba nayo. Kodwa akukacaci kakuhle ukuba loo nxu lumano lwemfuza lusebenza njani.
• Umsebenzi wobuchopho : Oku kusenokunxulunyaniswa notshintsho oluthile ekusebenzeni kwamalungu engqondo yethu alawula uloyiko kunye nexhala.
• Izinto ezibangela imeko-bume kunye namava: Oku kunokubangelwa kukugxekwa ngokuqatha, ukuxhaphaza, ukuhlazeka, okanye ulawulo olugqithisileyo lwabazali ngexesha lobuntwana. Kunokubangelwa ziziganeko zobomi ezibangela uxinzelelo .

Zithini iimpawu zokuxhalaba kwezentlalo?

Umntu onesifo 'sokuxhalaba ngokwentlalo' unokufumana iimpawu ezahlukeneyo, iindlela zokuziphatha, kunye neengcinga xa ejongene nokwenza into phambi kwabanye okanye ekwindawo enabantu abaninzi.

Iimpawu ezivakalayo ngokwasemzimbeni:

• Ubuso bujika bube bomvu, ubila kakhulu, izandla neenyawo zakho ziyangcangcazela, kwaye isantya sentliziyo yakho siyanda kakhulu.
• Ukuziva ungonwabanga esiswini kunye nesicaphucaphu.
• Kunzima ukujonga abanye emehlweni xa uthetha nabo.
• Umzimba wam uziva uqinile kwaye ungakhululekanga, ngokungathi ubethwe lilitye.

Iimpawu ezinxulumene neengcinga kunye nokuziphatha:

• Bazicingela kakhulu xa bephambi kwabanye (bayazicingela kakhulu).
• Ndisoloko ndiziva ndineentloni, ndineentloni, kwaye ndingafaneleki.
• Ingqondo yam iphela kwaye andikwazi nokucinga ukuba ndithini.
• Iingcinga ezimbi ezifana nokuthi, “Abanye baza kundigweba, bandilahle, bacinge ukuba ndisisidenge” ziyaqhubeka zisanda.
• Ndiziva ndinoloyiko kwaye ndingafuni ukuya kwiindawo apho kukho abanye abantu, ingakumbi abantu endingabaziyo, ndize ndithethe nabo.
• Ziphephe iindawo ezinabantu abaninzi kangangoko unako.

Ungayibona njani le meko?

Le meko inokuchongwa ngugqirha, ingcali yezengqondo, ingqondo yengqondo, okanye umcebisi ofanelekileyo. Basebenzisa imigaqo evela kwi-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), epapashwe yi-American Psychiatric Association.

Ezinye zezo khrayitheriya zezi:

• Uloyiko olungapheliyo nolunzulu lweemeko zentlalo ngenxa yokoyika ukuba abanye baza kukugweba kakubi okanye bakuhlazise.
• Ukuphepha iimeko zoluntu ezoyikekayo, okanye ukujongana nazo ngoloyiko olukhulu kunye nexhala.
• Ixhala elivelayo likhulu kakhulu kunokuba lifanelekile kwimeko leyo.
• Olu loyiko kunye nexhala ziphazamisa ubomi bakho bemihla ngemihla (ukufunda, umsebenzi, ubudlelwane).
• Olu loyiko kunye nexhala alibangelwa yenye imeko yomzimba, amayeza, okanye ukusetyenziswa kweziyobisi.

Ugqirha uza kukubuza ngeempawu zakho, imbali yakho yezonyango, amayeza owasebenzisayo, kunye nokuba unazo naziphi na ezinye iingxaki zempilo. Ngokwesiqhelo, iimpawu eziqhubeke ubuncinane iinyanga ezi-6 zithathwa njengeNgxaki yokuXhalaba kwiNtlalo.

Ngaba kukho uvavanyo olukhethekileyo lokubona oku?

Akukho vavanyo lwegazi okanye iskeni ekhethekileyo yoku. Nangona kunjalo, oogqirha kunye neengcali zengqondo basebenzisa imibuzo ekhethekileyo ukuze bafumane ukuqonda okunzulu ngento ojongene nayo. Ngokusekelwe kwiimpendulo zakho kwezo mibuzo, banokugqiba kwelokuba unayo okanye awunayo 'iSocial Anxiety Disorder'.

Ngaba ikhona indlela yokunyanga oku?

Ewe ngokwenene! `Ingxaki Yokuxhalaba Kwintlalo` yimeko enokunyangeka kakhulu . Kukho iindlela ezimbini eziphambili zonyango:

1. Unyango Lokuziphatha Okucingayo (`Unyango Lokuziphatha Okucingayo – CBT`)

2. Amayeza – ingakumbi amayeza okudakumba kwaye ngamanye amaxesha ii-beta-blockers.

Yintoni `(Cognitive Behavioral Therapy – CBT)`?

I-CBT yindlela yonyango lwengqondo apho ingcali yezengqondo okanye umcebisi oqeqeshiweyo esebenza nawe ukukunceda utshintshe iindlela zakho zokucinga ezingalunganga nezingeluncedo kunye nokuziphatha .

Oku akuyonto eyenzeka ngobusuku obunye. Kuya kufuneka uye kwiiseshoni ezininzi kangangeeveki, mhlawumbi iinyanga. Umcebisi wakho uza kuthetha nawe, akubuze imibuzo, aze akuncede ujonge iingxaki zakho ngendlela eyahlukileyo. Ngale ndlela, uya kufunda ukujongana ngcono nokulawula uxinzelelo, ixhala, kunye neemeko ezinzima zentlalo.

Ngawaphi amayeza okunyanga ixhala loluntu?

Oogqirha banika amayeza ahlukeneyo `eNgxaki yokuxhalaba kwiNtlalo`.

• Ii-SSRI (`Selective Serotonin Reuptake Inhibitors`): Ezi luhlobo lwe-`Antidepressant`. Ezi zihlala ziyimithi yokuqala enikwa i-`Social Anxiety Disorder`. Imizekelo: `fluoxetine (Prozac®)`, `sertraline (Zoloft®)`, `paroxetine`, `citalopram`, `escitalopram`.
• Ii-SNRI (`Serotonin-Norepinephrine Reuptake Inhibitors`): Olu lukwaluhlobo lwe-`Antidepressant`. Imizekelo: `venlafaxine`, `duloxetine (Cymbalta®)`.
• IiBenzodiazepines: La ngamayeza anciphisa ixhala. Nangona kunjalo, anikwa ixesha elifutshane kuphela. Anikwa de aqale ukusebenza amayeza okudakumba, okanye ukulawula ixhala ngexesha likaxakeka. Akulunganga ukusetyenziswa rhoqo, njengoko enokuba ngumlutha. Imizekelo: i-lorazepam, i-alprazolam .
• Ii-Beta-blockers : Olu hlobo lwamayeza ludla ngokumiselwa uxinzelelo lwegazi oluphezulu. Nangona kunjalo, lunokubangela iimpawu ezifana nokubetha kwentliziyo ngokukhawuleza kunye nezandla ezingcangcazelayo kwi-'Social Anxiety'.Ezi zinceda ekulawuleni iimpawu zomzimba. Imizekelo: `propranolol`, `metoprolol`.

Kungathatha ixesha ukufumana amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo kuwe. Kodwa eyona nto ibalulekileyo kukuqala unyango. Khumbula ukuba uza kuphila kancinci kancinci.

Ngaba kukho naziphi na iziphumo ebezingalindelekanga zale mithi?

Ewe, njengayo nayiphi na imithi, la mayeza anokubangela iziphumo ebezingalindelekanga. Kuxhomekeke kumayeza owaselayo nendlela umzimba wakho osabela ngayo kuwo. Kubaluleke kakhulu ukuthetha nogqirha wakho ngawo ngaphambi kokuba uqalise naliphi na iyeza.

Kuthatha ixesha elingakanani ukuba iyeza lisebenze?

• Amayeza okudakumba (ii-SSRI kunye nee-SNRI) angathatha iiveki ezininzi (mhlawumbi ezi-4-6) ukuba asebenze. Ngoko ke, ungalindeli utshintsho olukhulu kwangoko xa uqala ukuthatha amayeza. Kubalulekile ukuba nomonde kwaye uqhubeke nokuthatha amayeza njengoko ugqirha wakho ekuyalele.
• Amayeza okulwa nokuxhalaba afana ne-'Benzodiazepines' asebenza ngokukhawuleza. Kodwa, njengoko bekutshiwo ngaphambili, awasetyenziswa ixesha elide.
• Ii-Beta-blockers nazo zinefuthe elikhawulezayo kwiimpawu zomzimba.

Ziziphi izinto ezibangela umngcipheko kule meko?

Njengoko bekutshiwo ngaphambili, kusaphandwa ngezizathu ezichanekileyo. Nangona kunjalo, oku kulandelayo kufunyenwe kwandisa umngcipheko wokuba neNgxaki yoLuntu:

• I-genetic: Ukuba kukho umntu kusapho onale meko.
• Ukuziphatha kwabazali: Ukuba abazali bebelawula kakhulu okanye bengenamdla ekukhuliseni abantwana ngexesha lobuntwana.
• Iziganeko ezibangela uxinezeleko nezoyikisayo ebomini.

Iyintoni ikamva lale meko? `(Ingqikelelo)`

Abantu abaneNgxaki yokuXhalaba kwiNtlalo basabela kakuhle kakhulu kunyango. Oku kuthetha ukuba banokwenza umahluko omkhulu nge-CBT, amayeza, okanye zombini. Abanye abantu banokufuna ukuthatha amayeza ngedosi ephantsi ubomi babo bonke. Abanye banokufuna amayeza okanye ingcebiso ixesha elifutshane kuphela.

Eyona nto ibalulekileyo kukuba inokuba yingozi ukuba ayinyangwa. Ukuba ayinyangwa, le meko inokuba nefuthe elikhulu kwimfundo yakho, emsebenzini, kubudlelwane bakho, nakulonwabo ebomini. Ngamanye amaxesha inokukhokelela ekudandathekeni okukhulu okanye kwiingxaki zokusebenzisa utywala. Ke ngoko, ukuba ucinga ukuba uneempawu, qiniseka ukuba ucela ingcebiso kugqirha.

Ndiza kuba nale meko ixesha elingakanani?

Ukuba umntu akanyangwa, unokuba neNgxaki yoXinzelelo lweNtlalo ubomi bakhe bonke. Nangona kunjalo, abo bafumana unyango olufanelekileyo banokunciphisa kakhulu kwaye balawule iimpawu zabo. Bafunda ukuhlala noloyiko lwabo kwaye bajongane noluntu ngaphandle kokunikezela kulo.

Ngaba kunokwenzeka ukoyisa ixhala loluntu?

Kunzima kakhulu ukuchacha ngokupheleleyo kwi-'Social Anxiety Disorder' ngaphandle konyango. Kuba, yimeko yezonyango. Njengaso nasiphi na esinye isifo, nayo ifuna unyango. Njengoko bekutshiwo ngaphambili, i-'CBT' kunye namayeza kuye kwabonakala ukuba asebenza kakhulu ekulawuleni le meko.

Ukuba ndinexhala loluntu, ndimele ndenze ntoni?

Ukuba ucinga ukuba uneempawu ze-'Social Anxiety Disorder', into yokuqala neyona ibalulekileyo omawuyenze kukuxelela ugqirha. Inokuba yinto engathandekiyo neyoyikisayo, kodwa ibalulekile.

Ukuba ugqirha sele ekufumanise ukuba unesi sifo, ungenza ezi zinto ukulawula iimpawu zakho kwaye uhlale uphilile:

• Lala kakuhle kwaye uzilolonge yonke imihla.
• Kuphephe ukusebenzisa utywala nezinye iziyobisi. Nangona ezi zinto zinokubonakala ngathi ziluncedo okwexeshana, zingenza ingxaki ibe mandundu ekuhambeni kwexesha.
• Ukuba unikwe amayeza, thatha ngexesha elifanelekileyo kwaye ngokwemilinganiselo emiselweyo. Musa ukulibazisa amayeza.
• Ukuba uya kwiseshoni yokunika iingcebiso efana ne-'CBT', yiya kwezo seshoni njengoko kuyalelwe.
• Cela inkxaso kusapho lwakho nakubahlobo abakuqondayo. Thetha nabo ngeemvakalelo zakho.
• Khangela amaqela enkxaso apho unokudibana khona kwaye uthethe nabanye abantu abaneNgxaki yoLuntu kwaye wabelane ngamava.
• Bona ugqirha wakho rhoqo.

Ndifanele ndimbone nini ugqirha?

Ukuba ucinga ukuba uneempawu ze-'Social Anxiety Disorder', bonana nogqirha ngokukhawuleza ukuze uthethe ngayo. Ukuqala unyango yeyona ndlela ilungileyo yokuba uphile ubomi bakho ngokupheleleyo.

Ukuba ufunyaniswe ukuba unale meko kwaye ufumana unyango, bona ugqirha wakho rhoqo. Ukuba uziva ngathi iimpawu zakho ziya zisiba mandundu, okanye ukuba unyango oluthathayo alusebenzi, xelela ugqirha wakho ngoko nangoko. Ungaze uyeke ukuthatha amayeza akho okanye utshintshe umthamo ngokwakho ngaphandle kokuthetha nogqirha wakho.

Ndingayibuza ntoni ugqirha?

Ukuthetha nogqirha ngempilo yakho yengqondo nokucela uncedo kunokuba nzima kwaye kungakhululeki. Kodwa khumbula, impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Ngoko ke, ungoyiki ukuthetha nogqirha wakho ngeempawu zakho. Kungakunceda ukuzibuza imibuzo efana nale:

• Ngaba kufuneka ndidibane nogqirha wengqondo, ingcali yezengqondo, okanye ingcali yezengqondo?
• Ukuba kukho abantu abanjalo, ngaba ungacebisa abantu abalungileyo nabanamava?
• Ngaba kukho amayeza endingawasebenzisayo xa ndinesifo sokuxhalaba kwintlalo?
• Ngaba uyayazi amaqela enkxaso abantu abanesifo esi?
• Ngaba zikho iincwadi endinokuzifunda ukuze ndifunde okungakumbi ngale nto?
• Emva kokubona ukuba ndinayo le meko, ndimele ndenze ntoni emva koko?

Yintoni umahluko phakathi kwe-social anxiety disorder kunye ne-agoraphobia?

Nangona zombini ezi zizifo zengqondo ezinxulumene nokuxhalaba, kukho umahluko phakathi kwazo zombini.

• 'Ingxaki Yokuxhalaba Entlalweni' , njengoko bekutshiwo ngaphambili, luloyiko olukhulu lokugwetywa, ukujongwa, kunye nokuhlaziswa kwiimeko zentlalo.
• Umntu onoloyiko lwe -'agoraphobia' uziva exhalabile kakhulu, engenakuzinceda, kwaye enoloyiko kwiindawo ezithile (umz., kwiindawo ezixineneyo, emigceni, kwiibhasi, kwiindawo zokubukela iimuvi) okanye kwiimeko ezithile (umz., eshiya indlu yedwa). Bayoyika kakhulu ukuba ukuba kukho into engahambi kakuhle kwindawo enjalo (umz., ukuba 'ne-panic attack') , kuya kuba nzima ukubaleka kwaye olo ncedo aluyi kufumaneka . 'i-agoraphobia' sisifo sokuxhalaba esidla ngokuvela emva kokuhlaselwa 'kwe-panic attacks' enye okanye ezingaphezulu.

Yintoni umahluko phakathi koxinzelelo lwentlalo kunye ne-social phobia?

Akukho mahluko mkhulu phakathi kwezi zimbini. Igama elidala elithi 'Social Anxiety Disorder' yi-'Social Phobia'. Ngaphambi kowe-1994, ukuba umntu wayefunyaniswa ukuba une-'Social Phobia', yayithetha kakhulu uloyiko kunye nexhala awayenalo xa esenza intetho phambi kwabanye (umz., enika intetho, ecula ingoma). Nangona kunjalo, ngo-1994, i-'Diagnostic and Statistical Manual of Mental Disorders (DSM)' yatshintsha igama laba yi-'Social Anxiety Disorder' yaza yandisa iindlela zokuxilonga imeko. Yayiquka, ukongeza kuloyiko lokwenza phambi kwabanye, uloyiko lokugwetywa nokujongwa .

Ungamnceda njani umntu onexhala loluntu?

Ukuba ucinga ukuba umhlobo okanye ilungu losapho linesifo sokuxhalaba ngokwentlalo, okanye ukuba likuxelele, kukho iindlela ezahlukeneyo onokubanceda ngazo:

• Funda ngeNgxaki yokuxhalaba ngokweNtlalo: Funda ngale meko ukuze uqonde kakuhle into ajongene nayo. Musa ukucinga ukuba wazi yonke into.
• Baphathe ngovelwano nangokuqonda: Musa ukuyidelela iimvakalelo zabo kunye namava abo. Musa ukuthetha izinto ezinje, "Yintoni leyo, luloyiko nje olusentliziyweni yam." Bazise ukuba ulapho ukubaphulaphula nokubaxhasa. Ukuba kunokwenzeka, zama ukuzibeka ezihlangwini zabo.
• Khuthaza uncedo lobuchwephesha kunye nonyango: Ukuqonda kwakho kunye nenkxaso yakho kubaluleke kakhulu. Nangona kunjalo, i-Social Anxiety Disorder yimeko yezonyango. Ke ngoko, aba bantu banokufuna i-CBT, amayeza, okanye zombini ukulawula le meko. Ukuba baneempawu, bakhuthaze ngobunono ukuba bathethe nogqirha.
• Yiba nomonde: Kungathatha ixesha ukuba umntu abe bhetele emva kokuqala unyango. Olu asilonyango oluthatha ubusuku bonke. Qonda ukuba le yinkqubo ende neyinkimbinkimbi, kwaye iimpawu kunye nokuziphatha kwakhe kuya kuphucuka kancinci kancinci.

Umyalezo oza kugoduka nawo kweli nqaku

Ngoko ke, 'iNgxaki yokuXhalaba kwiNtlalo' yimeko yempilo yengqondo echaphazela abantu abaninzi kwihlabathi liphela, kodwa idla ngokungaqondwa kakuhle. Ukuba uneempawu ezikhankanyiweyo kweli nqaku, okanye ukuba umntu omaziyo unale ngxaki, khumbula ukuba awuwedwa. Ukuba nexhala lokunxulumana nabantu kunokuba ngamava othusayo ngokwenene kwaye asongela ubomi.

Kodwa iindaba ezimnandi zezokuba kukho unyango olusebenzayo kakhulu koku. Impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Ngoko ke, ungoyiki okanye ube neentloni zokuthetha nogqirha malunga nento ojongene nayo. Okukhona uqala ukufumana uncedo nonyango ngokukhawuleza, kokukhona uza kuziva ungcono kwaye ukwazi ukonwabela ubomi bakho kwakhona.