Lapho izinselele zokuphila zinqwabelana futhi imizwa yakho izizwa inzima kakhulu ukuba ungayithwala, ukuthola indlela yokubhekana nesimo kungase kuzwakale kungenakwenzeka. Wake wazizwa ngale ndlela? Kulezo zikhathi ezicindezelayo, abanye abantu bazithola bephendukela ekuzilimazeni ukuze bathulise ubuhlungu babo obujulile obungokomzwelo okwesikhashana. Nakuba lokhu kuvame kakhulu kunalokho ongase ucabange, akuvamile ukukhulunywa ngakho obala. Yingakho sizoxoxa ngakho ngokwethembeka nangozwela namuhla.
Kuyini Ukuzilimaza, Futhi Kungani Kwenzeka?
Kalula nje, ukuzilimaza kwenzeka lapho ubangela ubuhlungu noma ukulimala ngokomzimba ngamabomu emzimbeni wakho. Ezweni lezokwelapha, lokhu kwaziwa ngokuthi yi-Nonsuicidal Self-Injury Disorder (NSSI). Into ebaluleke kakhulu okufanele uyiqonde ukuthi uma wenza lokhu, umgomo wakho awukona ukuqeda impilo yakho. Kunalokho, usebenzisa ubuhlungu ngokomzimba ukubhekana nokunye ngokuphelele.
Kungani umuntu angazizwa ephoqelekile ukuzilimaza? Kunezizathu eziningana ezibalulekile:
- Njengendlela yokubhekana nesimo: Kwabanye, ubuhlungu obungokomzimba bunikeza ukukhululeka kwesikhashana noma ukuphunyuka isikhashana ekucindezelekeni okukhulu ngokomzwelo. Kungase kuzwakale njengendlela yokuzifakazela ukuthi ungakanani ubuhlungu ongabuthwala, noma umzamo wokudambisa imizwa emibi eqeda amandla njengokudabuka okukhulu, intukuthelo, noma ukukhungatheka.
- Ukuqondisa imizwa ngaphakathi: Ungase usebenzise ukuzilimaza ukuze uzijezise noma ukuqondisa intukuthelo yakho ngaphakathi—ikakhulukazi uma uzizwa sengathi awunayo enye indlela yokukhulula umthwalo osindayo wemizwa owuthwele.
- Ukukhala kosizo: Ngezinye izikhathi, kuyindlela ethule nengaqondile yokuxhumana nokucindezeleka kwakho okujulile kwengqondo kwabanye, okubonisa ukuthi "Ngidinga usizo."
Ukuzilimaza Kubonakala Kanjani?
Ukuzilimaza kungaba ngezindlela eziningi. Nakuba ezinye izindlela zivame kakhulu kunezinye, kubalulekile ukuqonda ukuthi ngayinye yalezi zindlela inezingozi ezinkulu. Ezinye zezindlela ezivame kakhulu abantu abazilimaza ngazo zifaka:
- Ukusika: Ukusebenzisa izinto ezibukhali njengemimese, imimese, noma ingilazi ephukile ukusika noma ukuklwebha isikhumba ngokujulile.
- Ukusha: Ukushisa isikhumba ngezinto ezishisayo zensimbi , ugwayi ovuthayo, noma umentshisi. Ngezinye izikhathi, abantu baze basebenzise amakhemikhali asekhaya aqinile njengemikhiqizo yokuhlanza ukuze babangele ukusha kwamakhemikhali.
- Ukulimala kokushaywa (ukushaya noma ukushayisa): Ukushaya umzimba wakho ngamabomu ezindaweni eziqinile, njengokubhoboza udonga, okungabangela amanxeba amakhulu nokulimala kokushaywa .
- Ukuklwebha okukhulu: Ukuklwebha noma ukuklwebha isikhumba ngezinzipho kuze kube yilapho siphuma igazi noma sishiya amanxeba ajulile.
Yiziphi Izimpawu Eziyisixwayiso Zokuzilimaza?
Uma ulwa nokuzilimaza, cishe wenza konke okusemandleni akho ukuze ukufihle. Ungase ugqoke imikhono emide noma ibhulukwe ngisho noma kushisa ukuze umboze amanxeba akho, noma uqambe izindaba "ngezingozi" ukuze uchaze ukulimala kwakho. Kodwa-ke, abathandekayo bangase babone izimpawu ezithile eziyisixwayiso, njenge:
- Izibazi noma amanxeba amasha ahlanganiswe ndawonye ngendlela ethile noma endaweni ethile.
- Izimpawu eziningi zokusha ezinobukhulu noma ukuma okufanayo.
- Ukuklwebheka okuvamile, okungachazeki, amamaki okulunywa, imihuzuko, noma ukuvuvukala okuhlala kunganakwa ngokuthi “izingozi.”
- Izinkinga zokulawula imizwa yakho kanye nokulawula izifiso zakho.Isibonelo, ukuzizwa unesifiso esingalawuleki sokukha noma ukuklwebha indawo efanayo esikhumbeni sakho ngokuphindaphindiwe.
Kukuphi lapho Ukuzilimaza Kuvame Ukuvela Khona Emzimbeni?
Nakuba ukuzilimaza kungenzeka noma kuphi emzimbeni, kuvame ukwenzeka ku:
- Izingalo (ikakhulukazi izingalo )
- Izingalo
- Ingaphambili lamathanga
- Isisu
Nakuba ezinye izindawo zomzimba zingahlaselwa, lezi yizindawo ezivame kakhulu ukulimala.
Kungani Abantu Bezilimaza? Ukuqonda Izimbangela Eziyinhloko
Asikho isizathu esisodwa nesilula esenza umuntu aphendukele ekuzilimazeni. Kodwa-ke, ucwaningo lwezokwelapha luye lwahlobanisa kakhulu lokhu kuziphatha nezimo eziningana zempilo yengqondo eziyisisekelo, okuhlanganisa:
- Ukukhathazeka
- I-Autism
- Isifo se-Bipolar - lapho isimo sakho sengqondo, amandla, kanye namazinga omsebenzi wakho eshintshashintsha phakathi kokuphakama nokwehla okukhulu.
- Isifo sobuntu obungenamingcele (BPD) – esihilela ukungazinzi okukhulu kwemizwa nobudlelwano.
- Ukucindezeleka – okubangela ukudabuka okuqhubekayo, ukungabi nalutho, kanye nokulahlekelwa isithakazelo empilweni.
- Ukuphazamiseka kokuziphatha, ukulawula ukushukuma, kanye nokuphazamiseka kokuziphatha – njengokuphazamiseka kokuziphatha kanye nokuphazamiseka okuqhumayo okuvamile (okwenza intukuthelo engazelelwe ibe nzima kakhulu ukuyilawula).
- Izinkinga zokuzihlukanisa - lapho uzizwa ungaxhunyiwe eqinisweni, ubuwena bakho, noma indawo okuyo, okuhlanganisa ukuphazamiseka kobuwena bokuzihlukanisa kanye nokukhohlwa kokuzihlukanisa.
- Izinkinga zokudla - ikakhulukazi i-anorexia nervosa.
- Isifo sokuzikhukhumeza ngokweqile ( i-OCD ) – esiqhuba ukuziphatha noma imicabango ephindaphindayo.
- Isifo sokucindezeleka ngemva kokwethuka (PTSD) – ukucindezeleka okukhulu ngokomzwelo ngemva kwesigameko esibuhlungu.
- Izinkinga zokulala
- Izimo nezinkinga zokusebenzisa izidakamizwa - njengokuphazamiseka kokusebenzisa utshwala kanye nenkinga yokusebenzisa insangu.
Ubani Osengozini Kakhulu?
Izici eziningana eziyingozi zingandisa amathuba okuthuthukisa ukuziphatha kokuzilimaza okungazibulali (NSSI):
- Ukuhlukunyezwa noma ukuhlukumezeka: Abantu abake bahlukunyezwa ebuntwaneni, ukunganakwa, noma ezinye izehlakalo ezibuhlungu kakhulu basengozini enkulu yokuphendukela ekuzilimazeni.
- Ubudala: Lokhu kuziphatha kuvame ukuqala ngesikhathi sobusha, phakathi kweminyaka eyi-12 neyi-14, yize kungaqala kusenesikhathi. Uma sekuqalile, kungaqhubeka iminyaka eminingi. Kuvamile futhi nakwabantu abasha , ikakhulukazi labo abasekolishi .
- Ukuthambekela ocansini: Izifundo zibonisa ukuthi amazinga okuzilimaza aphezulu kakhulu phakathi kwabantu abancane ngokobulili . Ochwepheshe bakholelwa ukuthi lokhu kungenxa yengcindezi enkulu yomphakathi, ukubandlululwa, kanye nokuzihlukanisa laba bantu abavame ukubhekana nakho.
- Ukuzihlukanisa nabantu: Ukuzizwa ungaxhunyiwe noma wenqatshwe ontanga kwandisa ingozi. Izingane zesikole ezibhekene nokuxhashazwa noma ezibhekana nokuhlukaniswa nabantu zisengozini enkulu.
Odokotela Basithola Kanjani Lesi Simo?
Ukuthola Isifo Sokuzilimaza Esingazibulali kungaba yinselele ngoba abantu abaningi bafihla amanxeba abo futhi bazizwa bengabaza ukukhuluma ngawo.
Odokotela abasebenzisi ukuhlolwa okukodwa, okuqondile ukuxilonga lesi simo. Kunalokho, bazohlola ngobumnene noma yimaphi amanxeba, befuna amaphethini noma izibazi zokulimala kwangaphambilini. Bazobuza imibuzo yozwela ngomlando wakho wezokwelapha.kanye nesizinda senhlalo. Bazophinde baxoxe nawe ngalokho okwenzekayo empilweni yakho njengamanje, bakusize ukuthi uthole izimbangela ezinkulu zokucindezeleka —njengobunzima bezezimali, ukulahlekelwa othandekayo, ingcindezi yezemfundo noma yomsebenzi, ukuxhashazwa, noma izinkinga zobudlelwano.
Yiziphi Izindlela Zokwelapha?
Uma ubonana nodokotela ukuze uzilimaze, into yokuqala abazoyiqala kuzoba ukwelapha noma yimaphi amanxeba onayo. Ukuze welapheke isikhathi eside, bazokusiza ubhekane nezimo zempilo yengqondo eziyisisekelo kanye nezinto ezibangela ukucindezeleka empilweni. Lokhu kuvame ukuhilela inhlanganisela yokwelapha kochwepheshe (njengokwelulekwa) kanye/noma imithi .
Khumbula, ukucela usizo kuwuphawu lwamandla amakhulu, hhayi ubuthakathaka.
Yiziphi Izingozi Zokuyeka Ukuzilimaza Kungelashwa?
Ukufuna ukwelashwa kokuzilimaza kubaluleke kakhulu, njengoba ukungakutholi ukwelashwa kungaholela emiphumeleni emibi yesikhathi esifushane neyesikhathi eside.
Izingozi Zesikhathi Esifushane
Ngisho noma ungahlosile ukudala umonakalo omkhulu, ukuzilimaza kungaholela ngokushesha ezinkingeni ezingalindelekile neziyingozi:
- Izinkinga zezokwelapha: Lokhu kuziphatha kungabangela ukutheleleka okukhulu, ukulimala kwemizwa okungapheli, kanye nezibazi ezingapheli kanye/noma ezimbi kakhulu . Kwezinye izimo ezibuhlungu, ukushelela ngengozi kungaholela ekulimaleni noma ekufeni okusongela ukuphila.
- Izinkinga zomphakathi: Kungakhathaliseki ukuthi kwenziwa ngenhloso noma cha, ukuzilimaza kungalimaza ubudlelwano bakho nomndeni, abangane, kanye nabathandekayo. Kungathinta kakhulu ukuzethemba kwakho kanye nendlela osebenza ngayo emsebenzini, esikoleni, noma ezindaweni zomphakathi.
Izingozi Zesikhathi Eside
Ngokuhamba kwesikhathi, ukuzilimaza okungalashwanga kungaholela ezinkingeni ezijulile nakakhulu:
- Impilo yengqondo eba yimbi: Ukuzilimaza kuvame ukubangela umjikelezo obuhlungu wehlazo, umuzwa wecala, nokuzisola. Ungase uzithole usebenzisa amandla amaningi uzama ukufihla izibazi noma amanxeba akho, uhlale wesaba ukuthi abanye bazowabona.
- Ukulimala okukhulu: Ngokuhamba kwesikhathi, ukuziphatha kokuzilimaza kuvame ukwanda . Ungase uzithole uzilimaza kaningi, noma udinga ukubangela ukulimala okukhulu ukuze uthole impumuzo yesikhashana efanayo ngokomzwelo.
- Ingozi yokuzibulala: Nakuba isici esiyinhloko sokuzilimaza okungeyona into yokuzibulala ukungabi nenhloso yokuzibulala, abantu abazilimazayo banengozi enkulu kakhulu yokuzama ukuzibulala nokufa ngokuzibulala. Lena ingozi ebalulekile okumele ixazululwe ngokunakekelwa kochwepheshe.
Ingabe Ukuzilimaza Kungavinjelwa?
Nakuba ungase ungakwazi njalo ukuvimbela umuzwa wokuqala wokuzilimaza, ukusebenza eduze nomhlinzeki wezempilo yengqondo oqeqeshiwe kunganciphisa kakhulu amathuba okuzilimaza okuqhubekayo. Uma wena noma othile omkhathalelayo enenkinga, ukufinyelela isiqondiso sochwepheshe ngokushesha ngangokunokwenzeka yisinyathelo esisodwa esiphumelela kakhulu ongasithatha.
Kufanele Ubone Udokotela Nini?
Uma uqaphela ukuthi wena (noma umuntu omthandayo) uyazilimaza, sicela uxhumane nochwepheshe wezempilo ngokushesha. Amanxeba akho angokwenyama angadinga ukunakekelwa okufanele kwezokwelapha, futhi ukwazi ukuthi akudingeki uthwale lo mthwalo osindayo wedwa kungaphulukisa kakhulu. Udokotela wakho ukhona ukulalela ngaphandle kokwahlulela, akunikeze ukwesekwa ngozwela, futhi akuqondise ohlelweni lokwelashwa olufanele.
Isikhathi Sokufuna Ukunakekelwa Kwezokwelapha Okuphuthumayo
Uma uzizwa usengozini yokuzilimaza wena noma abanye, sicela uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze noma ushayele izinsizakalo zezokwelapha eziphuthumayo (ezifana no-911) ngokushesha.Ungaxhumana nezinsizakusebenza zokusekela impilo yengqondo zikazwelonke, njenge-988 Suicide & Crisis Lifeline.
Ngaphezu kwalokho, funa usizo lwezokwelapha oluphuthumayo ngokushesha uma unengozi eveza noma yiziphi zalezi zimpawu ezilandelayo:
- Ubunzima bokuphefumula.
- Ukopha okungeke kuphele.
- Ukukhubazeka ngokomzimba.
- Ukulahlekelwa ukunyakaza engalweni noma emlenzeni wakho.
Ubuhlungu Buthinta Kanjani Ubuchopho Ekuzilimazeni?
Esinye sezizathu ezibalulekile zokuthi ukuzilimaza kungaba yindlela yokubhekana nobunzima yindlela isayensi yethu esabela ngayo ebuhlungwini bomzimba.
Uma umzimba wakho ulimele, iziphetho zemizwa kuleyo ndawo zithumela izimpawu zokucindezeleka eziphuthumayo ebuchosheni bakho. Ngenxa yalokho, ubuchopho bakho bukhipha amakhemikhali emvelo aqeda ubuhlungu abizwa ngokuthi ama-Beta-endorphin . La makhemikhali angakwenza uzizwe "ungcono" okwesikhashana, akunike umuzwa wesikhashana wokukhululeka, ukuzola, noma ukuba ndikindiki. Kodwa-ke, lo mphumela womzimba uhlala isikhathi esifushane kakhulu. Yingakho abantu abazilimazayo bevame ukuzithola bebhajwe emjikelezweni ophindaphindayo—bezilimaza ngokuphindaphindiwe ukuze nje baphinde bavuselele lowo mzuzu wempumuzo odlulayo.
Kulabo abangaphandle, lokhu kuziphatha kungaba nzima kakhulu ukukuqonda. Kodwa kumuntu ohlupheka ngaphakathi, kungazwakala njengendlela kuphela yokuthola umuzwa wokulawula impilo yakhe noma ukuthulisa isiphepho sakhe sangaphakathi. Ngisho noma ungakaze uhlose ukudala umonakalo ohlala njalo, izingozi zomzimba nezingokomzwelo zokuzilimaza zingokoqobo kakhulu. Akuyona indlela eqhubekayo noma enempilo yokubhekana nalesi simo, futhi ekugcineni kuzolimaza kakhulu inhlalakahle yakho yomzimba neyengqondo.
Uma uzizwa unesifiso sokuzilimaza, noma uma usuvele wenza kanjalo, akukho nhlobo ihlazo lokucela usizo. Ukufuna ukwelashwa kokuzilimaza akufani nokuthola ukunakekelwa kwezokwelapha kwanoma yikuphi ukugula ngokomzimba. Ngisho noma kuzwakala kungenakwenzeka njengamanje, ungaphulukisa futhi ufunde ukuzizwa kahle ngokomzimba nangokomzwelo futhi. Awuwedwa.
Izinto Ezibalulekile Okufanele Uzikhumbule
Ukuzilimaza kuyinselele eyinkimbinkimbi, kodwa ngokusekelwa okufanele, ukululama kungenzeka ngokuphelele.
- Awuwedwa: Abantu abaningi baye bahamba kule ndlela futhi balulama. Ungavumeli amahloni noma umuzwa wecala kukugcine usesimweni esibi.
- Xhumana nathi futhi ukhulume: Yabelana ngemizwa yakho nomuntu omethembayo—umngane, ilungu lomndeni, uthisha, noma umeluleki ochwepheshe.
- Thola ukwesekwa kochwepheshe: Uchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma udokotela wezifo zengqondo, angakusiza ukuthi ubhekane nalokhu. Bazosebenzisana nawe ukwakha uhlelo lokuphulukisa oluqondene nawe.
- Funda amasu okubhekana nesimo okunempilo: Lapho izifiso zizwakala zingaphezu kwamandla, kunezindlela eziphephile zokubhekana naleyo mizwa ngaphandle kokuzilimaza. Ezinye izindlela ezinhle kakhulu zifaka phakathi ukuzivocavoca njalo, ukulalela umculo ozolile, ukubhala phansi, ukudweba, noma ukuzijwayeza ukuqaphela kanye nokuphefumula okujulile.
- Yiba nesineke ngokuphulukiswa kwakho: Ukululama luhambo oluthatha isikhathi. Uzoba nezinsuku ezinhle nezinsuku eziyinselele. Into ebaluleke kakhulu ukuqhubeka phambili futhi ungalokothi uzilahle.
Uma wena noma othile omaziyo ebhekene nobunzima, sicela ucele usizo. Kuhlale kukhona ithemba, futhi ukwesekwa kuhlala kutholakala.
