Ingabe ubhekene nobunzima ngoshintsho olukhulu empilweni yakho? Ake sixoxe ngezinkinga zokulungisa

Wake wazizwa sengathi kunzima ukujwayela ushintsho oluzumayo, ukucindezeleka, noma ukushaqeka empilweni yakho? Ngezinye izikhathi, ngisho nezinto ezincane kakhulu ziletha izinyembezi emehlweni akho, futhi uzizwa udabuke kakhulu futhi udumele. Noma wenza ngendlela engabalulekile. Uma lokhu kwenzekile kuwe, kungenzeka ukuthi ubhekene nesimo sempilo yengqondo esibizwa ngokuthi i-Adjustment Disorder. Ungakhathazeki, ake sixoxe ngalokhu kalula.

Kalula nje, kuyini i-Adjustment Disorder?

Ukuphazamiseka kokuguquguquka kuyinguquko yesikhashana esimweni sethu sengqondo nasekuziphatheni ngenxa yesenzakalo esicindezelayo noma ukushaqeka empilweni yethu. Kungakwenza usabele ngokushesha noma kabuhlungu kakhulu kunalokho obekujwayelekile. Kufana nengqondo yakho ekhala ithi, "Angikwazi ukubhekana nalokhu."

Ake sithi ulahlekelwe othandekayo wakho, ulahlekelwe umsebenzi wakho, noma uhlulekile isivivinyo esikhulu. Kuvamile ukuzizwa udabukile futhi uphatheke kabi ngezikhathi ezinjalo. Kodwa uma lokho kudabuka nokuphatheka kabi kudlula amazinga ajwayelekile futhi kukuthinte kuze kube yilapho ungakwazi ukwenza imisebenzi yakho yansuku zonke (ukuya esikoleni, ukuya emsebenzini, ukwenza imisebenzi yasekhaya), kungaba inkinga yokulungisa izinto.

Abanye odokotela babiza lokhu ngokuthi "ukucindezeleka kwesimo." Okusho ukuthi, kuyisimo sesikhashana esifana nokucindezeleka esibangelwa isenzakalo esithile. Into ebalulekile ukuthi lesi simo sivame ukuphela zingakapheli izinyanga eziyisithupha.

Ingabe kunezinhlobo eziyinhloko zezinkinga zokulungisa?

Yebo, lesi simo singahlukaniswa ngezinhlobo eziningana eziyinhloko kuye ngokuthi sikuthinta kanjani. Udokotela wakho uzonquma ukuthi siwela kuluphi uhlobo ngokusekelwe ezimpawini zakho.

Yini ebangela lokhu?

Akukho imbangela eyodwa yesifo sokuguquguquka. Kuhlukahluka kumuntu nomuntu. Kodwa ngokuvamile, noma yini eyenza umehluko omkhulu empilweni noma ebeka ingcindezi engqondweni ingabangela lokho. Akunandaba ukuthi kuyinto enhle noma embi.

Nazi ezinye izibonelo:

• Izinguquko ebudlelwaneni: ukuhlukana kobudlelwano bothando, umshado, isehlukaniso, izingxabano zomndeni.
• Izinkinga emsebenzini noma esikoleni: ukulahlekelwa umsebenzi, ukuthuthela emsebenzini omusha, ukwehluleka izivivinyo, ukuxhashazwa esikoleni.
• Izinkinga zempilo: Ukuthola ukuthi unesifo esibi, ingozi engase yenzeke kuwe noma komunye umuntu emndenini wakho.
• Izinguquko ezinkulu empilweni: umhlalaphansi, ukuba nomntwana, ukuthuthela ekhaya elisha.
• Izehlakalo ezidabukisayo: Ukufa komuntu omthandayo.
• Izinkinga zezimali: Umthwalo omkhulu wezikweletu, ubunzima bezomnotho.
• Ezinye izinto: Ukubhekana nenhlekelele yemvelo.

Ngezinye izikhathi lokhu kungabangelwa yisenzakalo esisodwa esifana nalesi. Ngezinye izikhathi, kungavela lapho ukucindezeleka okuningi okuncane kuqongelela futhi izinga lakho lokubekezelela lidlula.

Ziyini lezi Zibangeli?

Izinto ezibangela lokhu yizinto ezikukhumbuza ngesehlakalo esicindezelayo. Ukubona noma ukuzwa into efana naleyo kungenza ingqondo yakho ibuyele kuleso simo esidala. Lokhu kungaba yinoma yini.

• Ukubona isithombe esidala.
• Ukuzwa ingoma.
• Ukuzwa iphunga noma ukunambitheka okuthile kokudla.
• Ukubuyela emuva lapho leso sigameko senzeke khona.

Ingabe lesi simo singaba sibi kakhulu?

Yebo. Uma i-Adjustment Disorder ingelashwa kahle, ingaholela ezinkingeni ezinkulu.

• Imicabango yokuzilimaza noma ukuzibulala: Lena yinto eyingozi kakhulu.
• Inkinga yokusebenzisa izidakamizwa: Abanye abantu baphendukela ezidakamizweni noma otshwaleni ukuze babhekane nokucindezeleka abakuzwayo.
• Ezinye izifo zengqondo: Uma ziqhubeka isikhathi eside, lokhu kungaholela kwezinye izimo ezifana nokucindezeleka okukhulu noma i-Anxiety Disorder.

Udokotela uhlonza kanjani lokhu?

Uma uya kudokotela, uzokubuza ngezimpawu zakho, noma yiziphi izinguquko zamuva empilweni yakho, bese ekwenza uhlolwe ngokomzimba. Ngemuva kwalokho, uma kudingeka, ungathunyelwa kudokotela wezifo zengqondo noma kudokotela wezifo zengqondo ukuze uthole ukuhlolwa okwengeziwe nokwelashwa.

Odokotela bezifo zengqondo basebenzisa izindlela eziningana ezithile zokuxilonga lesi sifo. Eziyinhloko yilezi:

• Ingabe izimpawu zakho zivele zingakapheli izinyanga ezintathu kusukela kulesi sigameko esicindezelayo?
• Ingabe ukusabela kwakho (ukudabuka, intukuthelo, ukwesaba) kukhulu kakhulu kunalokho obekulindelekile ngesenzakalo esinjalo?
• Ingabe lezi zimpawu zibe nomthelela omkhulu emsebenzini wakho wansuku zonke nasebudlelwaneni bakho ?
• Ingabe lezi zimpawu azihambisani nezimpawu zesinye isifo sengqondo?
• Ingabe lokhu kuhlukile enkambisweni evamile yokulila eyenzeka lapho othandekayo eshona?

Udokotela uzonquma ukuthi unesifo sokulungisa isimo ngemva kokucabangela zonke lezi zici.

Yiziphi izindlela zokwelapha lokhu?

Izindaba ezinhle ukuthi lesi yisimo esingelapheka. Izindlela zokwelapha zingahlukaniswa ngezigaba ezimbili eziyinhloko.

1. Ukwelapha Ngengqondo:

Kalula nje, lokhu "yindlela yokwelapha yokukhuluma." Ukwelulekwa kubizwa nangokuthi lokhu. Lapha, uchwepheshe oqeqeshiwe (uchwepheshe wezokwelapha) ukhuluma nawe, ekusiza ukuthi ubhekane futhi ulawule ukucindezeleka kwakho, futhi athole imicabango nemizwa yakho.

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lena indlela ephumelela kakhulu. Ikufundisa ukuthi ungazibona kanjani izindlela zakho zokucabanga ezimbi bese uzishintsha.
• Ukwelashwa Komndeni: Ukusekelwa komndeni kubaluleke kakhulu, ikakhulukazi uma ingane noma umuntu osemusha enalesi simo. Lolu hlobo lokwelashwa lungasiza ngalokho.
• Ukwelashwa Kwamaqembu: Ungathola impumuzo enkulu ngokukhuluma nabanye abantu abanezinkinga ezifanayo nezakho.

2. Imithi:

Akuwona wonke umuntu odinga imithi. Kodwa uma izimpawu zakho zinzima kakhulu, isibonelo, awulali kahle, ukhathazekile kakhulu noma ukucindezeleka, udokotela wakho angase akunike imithi isikhathi esifushane.

• Ama-antidepressant: Ezimpawu ezinjengokudabuka nokucindezeleka.
• Imithi yokulwa nokukhathazeka: Yezimpawu ezifana nokwesaba nokukhathazeka.

Yini engingayenza ukuze ngiphume kulesi simo?

Ngesikhathi ulashwa, kunezinto eziningi ezingakusiza kulolu hambo.

• Khuluma nomngane noma ilungu lomndeni omethembayo: Yabelana ngemizwa yakho nomngane noma ilungu lomndeni omethembayo. Ukwabelana ngemizwa yakho kungaba impumuzo enkulu.
• Ukuzinakekela: Zinike isikhathi nsuku zonke sokwenza into oyithandayo. Funda incwadi, ulalele ingoma, ubukele i-movie, hamba ibanga elifushane engadini.
• Indlela yokuphila enempilo: Yidla ukudla okunomsoco okuningi ngangokunokwenzeka, phuza okungenani izingilazi zamanzi ezingu-8 ngosuku, bese uvivinya umzimba. Ngisho nokuhamba ngezinyawo kuhle.
• Lala kahle: Zijwayeze ukulala ngesikhathi esifanayo nsuku zonke nokuvuka ngesikhathi esifanayo.
• Joyina iqembu lokusekelana: Ngeke uzizwe unesizungu uma uzungezwe abantu abaqonda izinkinga zakho.

Nakuba kungenakwenzeka ukuvimbela lesi simo ngo-100%, izinto ezifana nokugcina ubudlelwano obuqinile bezenhlalo nokufunda izindlela zokuphatha ukucindezeleka kunganciphisa ingozi yokuthi lesi simo senzeke esikhathini esizayo.