Cabanga ukuthi udinga ukuya esitolo, noma udinga ukugibela ibhasi uye ndawana thize. Kodwa uma lowo mcabango ufika engqondweni, ingabe isifuba sakho sizizwa siqinile, uyajuluka, futhi ukuthola kunzima ukuphefumula? Ucabanga izinto ezinjengokuthi, 'Ubani ozongisiza uma ngiwela lapho?', 'Ngizokwenzenjani uma ngibhajwa esixukwini?'? Abantu abaningi bacabanga ukuthi lokhu kumane nje kuyikwesaba. Kodwa kungaba yinto ejulile kunalokho. Lokhu kungaba yisimo sempilo yengqondo esisibiza nge-Agoraphobia ngokwezokwelapha.
Kalula nje, iyini i-Agoraphobia?
I-Agoraphobia isifo sokukhathazeka esibonakala ngokwesaba okukhulu ukubambeka endaweni noma esimweni esithile, ukungakwazi ukuthola usizo, noma ukuba namahloni. Ngenxa yalokhu kwesaba, abantu abanalesi simo bavame ukugwema izindawo nezimo ezinjalo.
Cabanga ngezinye zezindawo lapho lokhu kwesaba kungavela khona:
- Ezokuthutha zomphakathi: ukugibela ibhasi noma isitimela.
- Izindawo ezivulekile: amasimu amakhulu, amabhuloho, izindawo zokupaka izimoto.
- Izindawo ezivaliwe: amabhayisikobho, izitolo, amalifti.
- Izindawo ezigcwele abantu: izimakethe, ukuma emigqeni.
- Ukuba wedwa ngaphandle kwekhaya.
Into ebalulekile ukuthi umuntu onalokhu akesabi indawo uqobo lwayo, kodwa umcabango wokuthi uma kwenzeka okuthile kuye angakwazi ukukulawula, isibonelo, ukuhlaselwa uvalo, ngeke akwazi ukuphunyuka noma ukuthola usizo.
Ziyini izimpawu ze-agoraphobia?
Sonke sizizwa sesaba futhi sikhathazekile ngezikhathi ezithile. Lokho kuyinto evamile. Kodwa ku-Agoraphobia, lokhu kwesaba nokukhathazeka kuba kubi kakhulu kangangokuthi awukwazi ukwenza imisebenzi yansuku zonke. Uma uya endaweni ekwesabisayo, njengendawo egcwele abantu edolobheni, imizwa oyizwayo ifana ncamashi naleyo eyenzeka ngesikhathi sokuhlaselwa uvalo.
Manje ake sibone ukuthi umzimba uzizwa kanjani ngesikhathi esinjengalesi.
| Isibonakaliso | Indlela okuzwakala ngayo |
|---|---|
| Ukwanda kwesilinganiso senhliziyo | Isifuba siyashaya, kuzwakala sengathi usanda kugijima. Ngezinye izikhathi kungazwakala sengathi ubuhlungu besifuba. |
| Ubunzima bokuphefumula | Ukuzizwa ufuthwe futhi unobunzima bokuphefumula (i-Hyperventilation). |
| Isiyezi kanye nokuquleka | Isiyezi , amehlo aphenduka aluhlaza okwesibhakabhaka, kuzwakala sengathi ngizoquleka. |
| Ukuthuthumela nokuzizwa wesaba | Umzimba wami wonke uyathuthumela, futhi ngizwa ukwesaba okungalawuleki. |
| Ukujuluka | Ngokungavamile, ngokuzumayo uqala ukujuluka ngisho noma ubanda (i-Hyperhidrosis). |
| Ukuzizwa ubanda noma ushisa | Kungazelelwe, umzimba wakho uyabanda, noma ubuso bakho bube bomvu bese uzizwa sengathi ukhipha ukushisa. |
| Ukungakhululeki kwesisu | Isisu sami siyaphenduka, ngizizwa nginesicanucanu. |
Kungani lokhu kwenzeka? Yiziphi izinto ezibangela ingozi?
Abacwaningi abakayitholi imbangela ethile yalokhu. Kodwa-ke, lesi simo sivame ukuhlotshaniswa nesimo esibizwa ngokuthi i-Panic Disorder . I-Panic Disorder yisimo lapho kuba nokwesaba okukhulu okungazelelwe ngaphandle kwesizathu esibonakalayo. Cishe ingxenye yesithathu yabantu abane-Panic Disorder nabo bahlakulela i-Agoraphobia ngokuhamba kwesikhathi. Kodwa-ke, abanye abantu bangase babe ne-Agoraphobia bodwa ngaphandle kwe-Panic Disorder.
Kunezinye izici eziningana ezingabangela lesi simo.
- Ukuhlaselwa uvalo: Uma uke waba nokuhlaselwa uvalo kanje ngaphambili.
- Ukuba nezinye izimo zokwesaba: Uma wesaba kakhulu ezinye izinto, njengokuphakama noma izilwane.
- Izehlakalo ezicindezelayo empilweni: Izinto ezifana nokufa kothandekayo, ukuxhashazwa, ikakhulukazi uma kwenzeka ebuntwaneni.
- Ukuzwela ukukhathazeka: Uma uthambekele ekukhathazekeni kalula ngisho nangezinto ezincane kakhulu.
- Ukuba nomlando womndeni walesi simo: Uma othile emndenini wakho ene-agoraphobia ngenxa yethonya lezakhi zofuzo, nawe usengozini enkulu yokuba nayo.
Udokotela ukubona kanjani lokhu?
Uma uzizwa sengathi unezimpawu ezichazwe ngenhla, futhi uma lokhu kwesaba kuphazamisa impilo yakho yansuku zonke, qiniseka ukuthi ubona udokotela wakho. Ungacabangi ukuthi lokhu kumane kuyiphupho nje. Lesi yisimo sezokwelapha esidinga ukwelashwa.
Uma wesaba kakhulu ukuphuma endlini, ungase ukwazi ukukhuluma nodokotela ngocingo noma nge-video conferencing.
Udokotela angase akubuze imibuzo efana nale:
- "Ingabe uzizwa ucindezelekile noma wesaba uma ucabanga ngokuphuma endlini?"
- "Ingabe zikhona izindawo noma izimo ozigwemayo ngoba uyesaba? Kungani uzesaba?"
- "Ingabe uthembele kwabanye ngemisebenzi efana nokuya esitolo noma ukuthenga ukudla?"
Udokotela uzohlonza i-agoraphobia ngokusekelwe ezimpawu zakho, ukuthi sezinesikhathi esingakanani zikhona, nokuthi zimbi kangakanani. Ngokwezindlela ezibekwe yi-American Psychiatric Association, umuntu kumele abe nokwesaba noma ukukhathazeka okukhulu okungenani ezimweni ezimbili kwezilandelayo:
Ukusebenzisa izinto zokuhamba zomphakathi, ukuba sezindaweni ezivulekile, ukuba sezindaweni ezivalekile, ukuba semgqeni noma esixukwini, ukuba wedwa ngaphandle kwekhaya.
Yiziphi izindlela zokwelapha i-agoraphobia?
Lesi simo sivame ukwelashwa ngenhlanganisela yezindlela zokwelapha, udokotela wakho azozilungiselela ukuze zikufanele.
Ukwelapha ngengqondo
Siphinde sikubize ngokuthi "ukwelapha ngokukhuluma." Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) kuyindlela ephumelela kakhulu. Uchwepheshe wezokwelapha uyakusiza ukuthi ubone izindlela zokucabanga ezibangela ukwesaba kwakho. Bese, bakufundisa ukuthi ungasabela kanjani kuleyo micabango ngendlela eyakhayo nephumelelayo.
Futhi, kancane kancane ujwayela ukubhekana nezimo ozesabayo. Okokuqala, wenziwa ucabange ngezindawo ezinjalo, bese ukhuthazwa ukuthi uye ngempela kulezo zindawo. Lokhu kubizwa ngokuthi ukungazinzi . Ngokuhamba kwesikhathi, ubuchopho bakho bujwayela ukuphendula kulokhu kwesaba ngendlela ehlukile.
Imithi
Udokotela wakho angase akunike imithi. Esetshenziswa kakhulu yi -Selective Serotonin Reuptake Inhibitors (SSRIs) noma i-Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs).Lena imithi engaphansi kwezigaba ezilandelayo: imithi yokucindezeleka. Le mithi isetshenziselwa ukwelapha ukukhathazeka kanye nokucindezeleka. Le mithi kufanele ithathwe kuphela ngokwelulekwa udokotela.
Izinguquko Zendlela Yokuphila
Kanye nokwelashwa, ukwenza izinguquko ezincane endleleni yakho yokuphila kungasiza kakhulu ekulawuleni lesi simo.
- Gwema utshwala, i-caffeine (itiye, ikhofi), nezinye izidakamizwa. Lokhu kungandisa ukukhathazeka.
- Yidla ukudla okunempilo nokulinganiselayo.
- Vivinya umzimba njalo. Ukuzivocavoca umzimba kungenye yezindlela zemvelo ezinhle kakhulu zokunciphisa ukukhathazeka.
- Prakthiza izivivinyo zokuphefumula. Ukuphefumula okujulile kungakusiza ukuthi uzole ingqondo yakho.
I-Agoraphobia ingaba yinto eyesabekayo, ikugcine uvaleleke ekhaya futhi ungedwa. Kodwa khumbula, yisimo esingelapheka kakhulu. Ungenza izinto ozithandayo futhi ngaphandle kokwesaba. Into ebaluleke kakhulu ukungesabi ukucela usizo. Khuluma nodokotela wakho ngakho ngokukhululekile. Leso yisinyathelo sokuqala endleleni eya ekululameni.
Umlayezo Wokuya Nawe Ekhaya
- I-Agoraphobia akuyona nje ukwesaba, iyisimo sangempela sezokwelapha esidinga ukwelashwa.
- Lokhu kuvame ukuhlotshaniswa nokuhlaselwa uvalo.
- Izimpawu zomzimba ozizwayo (ubuhlungu besifuba, isiyezi) zingokoqobo futhi azijabulisi neze. Akuzona nje izinto ozicabangayo.
- Lesi simo singaphathwa ngempumelelo enkulu ngokwelashwa kwengqondo (ikakhulukazi i-CBT) kanye nemithi enqunywe udokotela.
- Uma ubhekene nalesi simo, sicela ungahlupheki wedwa. Bona udokotela wakho bese ukhuluma naye. Yilokho okubaluleke kakhulu.
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