Cabanga ukuthi wena nabangani bakho niye endaweni yokudlela esophahleni esakhiweni eside eColombo. Noma niye emaphethelweni omhlaba eNuwara Eliya nabheka phansi. Kungazelelwe, uma ubheka phansi, uzizwa unesiyezi, isifuba sakho siyashaya, uqala ukujuluka, umzimba wakho uyathuthumela, futhi uzizwa sengathi uzowa? Uma lokhu kuwukwesaba okungaphezu kokwesaba okuvamile kokuphakama futhi kunamandla kakhulu ukulawula, khona-ke ungase ube nesifo esibizwa ngokuthi i-Acrophobia . Ungakhathazeki ngakho, ake sixoxe ngakho ngokuningiliziwe.
Kalula nje, iyini i-Acrophobia?
I-Acrophobia ukwesaba ukuphakama ngokweqile, okungavamile, nokungenangqondo. Kuyisimo sempilo yengqondo, ikakhulukazi isifo sokukhathazeka. Umuntu onalesi simo ubhekana nokwesaba okukhulu nokukhathazeka lapho ecabanga ngokuphakama noma lapho esezindaweni eziphakeme.
Manje ungase ucabange, "Ngakho-ke ubani ongesabi ukuphakama?" Kuyiqiniso. Sonke sizizwa sinovalo futhi sikhathazekile lapho sibheka phansi sisebhulohweni eliphakeme. Lokho kuvamile, futhi kungenxa yokuphepha kwethu. Kodwa umuntu one-acrophobia uhlangabezana nento ehluke ngokuphelele. Angase azizwe esaba kakhulu lapho ekhuphuka izitebhisi, esondela ebalcony ekhaya, noma epaka imoto yakhe esitezi esiphezulu sendawo yokuthenga. Lokhu kwesaba kukhulu kakhulu kunengozi yangempela ngaleso sikhathi.
Ubani okwesaba kakhulu lokhu?
Njengamanye ama-phobia, i-acrophobia ingathinta noma ubani, kungakhathaliseki ubudala noma ubulili. Kodwa-ke, ezimweni eziningi, la ma-phobia athile aqala ebuntwaneni futhi izimpawu ziqala ukuvela ebusheni. Ucwaningo luthole ukuthi lesi simo sivame kakhulu kwabesifazane.
Yiziphi izindawo ezesabayo umuntu one-acrophobia?
Abantu abanalolu valo abesabi ukuphakama okufanayo. Nakuba abanye abantu besaba ukukhuphuka isitebhisi esingamamitha amaningana ukuphakama, abanye bangase besabe ukubheka isakhiwo eside. Ake sichaze lokhu kakhudlwana ngethebula elingezansi.
| Indawo noma umcimbi | Isibonelo sendlela yokuzizwa wesaba |
|---|---|
| Ukukhuphuka izitebhisi | Ukungakwazi ukubheka phansi ngemva kokukhwela izitebhisi ezimbalwa, ukuzizwa uthuthumela, nokwesaba ukuwa. |
| Ukusebenzisa iladi | Ukwenqaba ukukhuphuka isitebhisi ngisho nangemisebenzi emincane yasekhaya. |
| Ukuhamba ebhulohweni eliphakeme | Ukuzizwa ucindezekile njengoba uhamba ebhulohweni, uzizwa unesidingo esikhulu sokuphuma ebhulohweni ngokushesha. |
| Ukuya ebhalkhoni | Ukungakwazi ukusondela emaphethelweni ebalcony, uzizwa ukwesaba okungenangqondo ukuthi othile uzokusunduza. |
| Ukubuka kusuka efasiteleni lesakhiwo eside | Ngimi phakathi negumbi, ngingasondeli ngisho nasefasiteleni. |
Into ebalulekile ukuthi umuntu one-acrophobia uvame ukwesaba ukuphakama, hhayi isimo esisodwa nje esifana nalesi.
Isibonelo, uma wesaba ukundiza kuphela, akuyona i-Acrophobia. Leso yisimo esihlukile esibizwa ngokuthi i-Aerophobia. Kodwa-ke, uma wesaba ukundiza, ukuwela amabhuloho, noma ukukhuphuka izakhiwo ezinde ngenxa yobude bakho, kungenzeka kakhulu ukuthi kube yi-Acrophobia. Uma lokhu kwesaba kuphazamisa impilo yakho, kubaluleke kakhulu ukubona udokotela bese uthola ukuxilongwa okufanele.
Ziyini izimpawu ze-acrophobia?
Uma lokhu kwesaba kuvela, kuvela izimpawu eziningi, kokubili ngokwengqondo nangokomzimba. Ake sizibheke ngokwehlukana.
| Izimpawu ze-acrophobia | |
|---|---|
| Izimpawu Zengqondo | |
| 1. Ukwesaba nokukhathazeka ngokweqile | Ukwesaba okungalawuleki okuvela lapho ucabanga, ubona, noma uya endaweni ephakeme. |
| 2. Ukwesaba ukuthi kuzokwenzeka into embi | Ukwesaba njalo ukuwa usuka endaweni ephakeme noma ukubhajwa. |
| 3. Ukucabanga ngokubaleka | Uma usesikhundleni esiphakeme, unesidingo esikhulu sokubaleka lapho ngokushesha. |
| Izimpawu Zomzimba | |
| 1. Ukushaya kwenhliziyo okusheshayo | Ukuzizwa sengathi isifuba sakho sishaya ngokushesha. |
| 2. Isiyezi kanye nokuquleka | Ukuzizwa unesizungu kanye namehlo aluhlaza okwesibhakabhaka uma ubheka indawo ephezulu. |
| 3. Ukucanuzela kwenhliziyo kanye nokungakhululeki esiswini | Uzizwa sengathi isisu sakho siyaqhuma futhi usuzohlanza. |
| 4. Ukuthuthumela nokujuluka | Izitho zami zomzimba ziyathuthumela, ngijuluka kakhulu. |
| 5. Ubunzima bokuphefumula | Ukuzizwa ucindezelekile, kunzima ukuphefumula. |
Kungani kukhona ukwesaba okunjalo?
Abacwaningi abakakwazi ukukhomba isizathu esisodwa esiqondile salokhu, kodwa kunezici eziningana abacabanga ukuthi zingaba nomthelela kulokhu:
- Ukuziphendukela Kwemvelo: Abanye ososayensi bakholelwa ukuthi ukwesaba ukuwa usuka phezulu nokulimala kuyinto efika ngokwemvelo kubantu. Lokhu kwesaba kwemvelo kungaba yihaba ezingqondweni zabanye abantu bese kuphenduka ukwesaba.
- Okuhlangenwe nakho okubi kwangaphambilini: Lokhu kungabangelwa yinto efana nokuwa usuka endaweni ephakeme, ukubona umuntu ewa, noma ukubhekana nesenzakalo esesabekayo ngesikhathi usesikhundleni esiphakeme njengengane.
- Umlando womndeni: Uma othile emndenini enezifo ezihlobene nokukhathazeka, abanye bangase babe sengozini encane yokuthola izimo ezifanayo.
Udokotela uhlonza kanjani ngokunembile lokhu njenge-Acrophobia?
Uma uya kudokotela, bazokubuza imibuzo eminingi mayelana nezimpawu zakho, ukuthi sezinesikhathi esingakanani zikhona, kanye nokuhlangenwe nakho kwakho kwangaphambilini. Ngokuvamile, ukuze kutholakale ukuthi unesifo sokwesaba, ukwesaba kufanele kuqhubeke okungenani izinyanga eziyisithupha .
Kunezinto ezine ezibalulekile okufanele uzicabangele lapho uxilonga i-phobia:
- Ukwesaba okweqile nokungenangqondo: Ukuba nokwesaba okweqile okuphambene ngokuphelele nesimo esibangela ukwesaba.
- Ukukhathazeka Okulindelwe: Ukukhathazeka kwenzeka lapho ucabanga ukuthi kufanele uye endaweni ephakeme.
- Ukugwema: Ukuzama ukugwema izimo ezihilela ukuphakama. Abanye abantu baze bashintshe imisebenzi ngenxa yalokhu.
- Ukuphazamiseka empilweni yansuku zonke: Uma lokhu kwesaba kuphazamisa imisebenzi yakho evamile kanye nobudlelwano bakho nabantu, kubhekwa njengokwesaba.
Udokotela wakho uzohlonza i-acrophobia kuphela ngemva kokucabangela lezi zici nokuqinisekisa ukuthi akukho okunye ukugula ngokomzimba noma ngokwengqondo okubangela izimpawu zakho.
Yiziphi izindlela zokwelapha eziphumelelayo zalokhu?
Izindaba ezinhle ukuthi i-acrophobia iyisimo esingelapheka kakhulu . Ezimweni eziningi, ukwelashwa kwengqondo kuyindlela eyinhloko yokwelapha. Kwezinye izimo, imithi inganconywa okwesikhashana njengesithasiselo sokwelapha.
Ukwelapha ngengqondo
1. Ukwelashwa Kokuchayeka
Lena indlela yokwelapha ephumelela kakhulu yokwesaba. Kalula nje, kuhilela ukuziveza kancane kancane entweni oyesabayo, okungukuthi ukuphakama, ngendlela ephephile, nelawulwayo .
- Okokuqala, udokotela wezokwelapha uzokucela ukuthi ubheke izithombe zezindawo eziphakeme.
- Okulandelayo, uzocelwa ukuthi ubukele amavidiyo anezindawo eziphakeme.
- Mhlawumbe bazohamba nawe bakhuphuke izitebhisi ezincane, noma bakusize ubheke phansi usuka ebhalkhoni esitezi sokuqala.
Njengoba kancane kancane ujwayela ukuphakama ngale ndlela, ubuchopho bakho buyafunda ukuthi, "Lokhu akwesabisi njengoba bengicabanga."
2. Ukwelashwa Kokuchayeka Kweqiniso Elingokoqobo (i-VRET)
Lena indlela yesimanje kakhulu futhi 'epholile' ye-Exposure Therapy. Kulokhu, wenziwa ukuthi ugqoke i-VR headset. Uma uyigqoka, uthola ulwazi lokuba phezu kwesakhiwo eside, noma ukuhamba phezu kwebhuloho eliphakeme. Kodwa empeleni uphephile ekamelweni lochwepheshe bezokwelapha. Ngenxa yokuthi lokhu kuphephile ngokuphelele futhi kufana kakhulu nesipiliyoni sangempela, kuye kwabonakala kuyindlela ephumelela kakhulu yokwelapha i-Acrophobia.
3. Ukwelashwa Kokuziphatha Kokuqonda (i-CBT)
Lokhu kugxile ekushintsheni izindlela zakho zokucabanga . Udokotela wengqondo uzokhuluma nawe futhi akusize ukuthi ubone imicabango engenangqondo nengamanga onayo mayelana nokuphakama ("Ngiyaqiniseka ukuthi ngizowa," "Angisoze ngakunqoba lokhu kwesaba"). Ngemuva kwalokho, bazophonsela inselelo leyo micabango futhi bakuqondise ukuthi uyishintshe ngemicabango engokoqobo neyakhayo.
Imithi
Imithi ayikwazi ukwelapha ngokuphelele ukwesaba. Kodwa-ke, udokotela wakho angase akunike imithi ethile okwesikhashana ukusiza ukulawula ukukhathazeka ngokweqile ngesikhathi sokwelashwa kwengqondo, noma ukulawula izimpawu lapho ungakwazi ukugwema ukuya ezindaweni eziphakeme.
- Ama-Beta-blocker: Lawa alawula izimpawu zomzimba ezifana nokushaya kwenhliziyo nokuthuthumela.
- Ama-Benzodiazepine: Lawa anciphisa ukukhathazeka ngokushesha. Kodwa-ke, ngenxa yengozi yokuba umlutha, asetshenziswa isikhathi esifushane kakhulu ngaphansi kokuqondisa okuqinile kukadokotela .
Ngingaphatha kanjani impilo yami ngalokhu kwesaba?
Ngesikhathi uthola ukwelashwa, kunezinto ongazenzela zona. Uma kungazelelwe kufanele uye ezindaweni eziphakeme, zama lezi zinto ukuze unciphise ukukhathazeka kwakho:
- Ungabheki phansi. Bheka kude ngangokunokwenzeka, ubheke phezulu.
- Gxila entweni engashukumi eduze kwakho (isihlahla, isakhiwo).
- Uma kungenzeka, hlala phansi noma ulale phansi.
- Sebenzisa iziphazamiso . Isibonelo, qamba izinto ezi-5 ezibomvu ozibonayo. Noma ubale wehle usuka ku-100.
Le mikhuba izokusiza futhi empilweni yansuku zonke:
- Lala ngokwanele futhi uvivinye umzimba.
- Prakthiza izinto ezifana nokuzindla kanye nokuzivocavoca ngokuphefumula okujulile.
- Njalo bonana nodokotela wakho wezifo ngezinsuku ezihleliwe.
- Khuluma nomndeni wakho nabangani ngalokhu. Ukusekelwa kwabo kuzoba umthombo omkhulu wamandla kuwe.
Umlayezo Wokuya Nawe Ekhaya
- I-Acrophobia akuyona nje ukwesaba ukuphakama okuvamile. Kuyisimo sempilo yengqondo esingathinta impilo yakho yansuku zonke.
- Izimpawu zengqondo nezomzimba ezibangelwa yilokhu zingokoqobo futhi azijabulisi neze. Asikho isidingo sokuba namahloni noma ukufihla lokho.
- Izindaba ezinhle ukuthi kunezindlela zokwelapha eziphumelela kakhulu kulokhu, njenge-Exposure Therapy kanye ne-CBT.
- Ukuphephela ezindaweni eziphakeme kunikeza impumuzo yesikhashana kuphela. Empeleni kungandisa ukwesaba ngokuhamba kwesikhathi.
- Uma unalezi zimpawu, into ebaluleke kakhulu neyokuqala okufanele uyenze ukubona udokotela wakho bese ukhuluma ngakho. Uzokunikeza isiqondiso esifanele.
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