Ingabe nawe wesaba ukuya ezindaweni ezithile? Ingabe lokhu kungaba yi-(Agoraphobia)? Ake sixoxe ngalokhu ngokuningiliziwe!

Wake waba nakho okunye kwalokhu okuhlangenwe nakho? Cabanga nje, lapho usemakethe egcwele abantu, uhamba wedwa esitolo esikhulu, noma ubhajwe ebhasini, ngokuzumayo uzizwa ukwesaba okukhulu nokwesaba. Uzizwa sengathi unenkinga yokuphefumula, isifuba sakho siyashaya, uyajuluka, futhi uzizwa sengathi uyabaleka. Uma uhlangabezana nalokhu okuhlangenwe nakho njalo, kungase kungabi yinto evamile. Ungase ube nesifo esibizwa ngokuthi i-agoraphobia.

Kuyini lokhu (i-Agoraphobia)?

Kalula nje, i-agoraphobia isifo sokukhathazeka okukhulu, isimo sokwesaba okukhulu . Ungase uzizwe ungenalusizo esimweni esithile, ungakwazi ukubaleka, ungakwazi ukucela usizo, noma unamahloni phambi kwabanye ngenxa yokuhlaselwa uvalo. Ngenxa yalokhu kwesaba okukhulu, ungase uqale ukugwema izindawo nezimo ezithile.

Cabanga nje, umngane wakho uNadeesha. Usaba kakhulu ukuya ezitolo ezinkulu. Uthi ngenxa yokuthi zigcwele kakhulu futhi zinkulu, uzizwa sengathi uzolahleka, azizwe enesiyezi, futhi akekho ozomsiza. Ngakho-ke manje akasayi ukuyothenga nabangani, futhi akahambi yedwa eduze kwezitolo ezinkulu. Lezi yizinto umuntu one-Agoraphobia abhekana nazo.

Lezi yizindawo nezimo abantu abane-agoraphobia abavame ukuzigwema:

• Izindawo ezinkulu, ezivulekile (isib. amasimu amakhulu, amabhuloho) noma izindawo ezincane ezivalekile ngokuphelele (isib. amabhayisikobho, ama-lifti/ama-lifti).
• Izindawo ezigcwele abantu (isib. izimakethe, izitobhi zamabhasi, imikhosi).
• Izindawo ezingaphandle kwekhaya labo, ikakhulukazi uma bebodwa.
• Izinsizakalo zokuhamba zomphakathi (isib. amabhasi, izitimela).

Ziyini izimpawu ze-Agoraphobia?

Kuvamile ukuthi wonke umuntu azizwe esaba futhi ekhathazekile ngezikhathi ezithile. Kodwa kumuntu one-agoraphobia, ukwesaba kukhulu kakhulu kangangokuthi kuphazamisa imisebenzi yansuku zonke. Uma unalesi simo, ungase ube nezimpawu zokuhlaselwa uvalo (njengokuhlaselwa uvalo) uma uya endaweni ekwesabisayo, noma uma ucabanga ukuya kuleyo ndawo.

Lezi zimpawu zingaqala ngokuzumayo futhi zifinyelele esicongweni ngemizuzu embalwa. Ngalesi sikhathi, ungase uzizwe:

• Ubuhlungu besifuba noma umuzwa wokushaya kwenhliziyo okusheshayo (njengomuzwa oshisayo esifubeni).
• Ukuzwa ukuthuthumela, njengokungathi umzimba uyathuthumela, okuhambisana nokwesaba.
• Ukuphefumula ngokushesha, njengokungathi uyacinana (`Hyperventilation`).
• Ukuzizwa unekhanda elibuhlungu noma udidekile.
• Ukugodola noma ukushawa okuzumayo.
• Ukujuluka ngokweqile (i-Hyperhidrosis).
• Isisu esibuhlungu, uzizwa unesicanucanu, sengathi isisu sakho siyaphenduka.
• Umuzwa wokungaxhumani neqiniso, wokuqhelelana nawe.
• Ukwesaba ukulahlekelwa ukulawula noma ukufa.

Siyazi ukuthi kungaba yinto eyesabekayo uma uhlangabezana nezimpawu ezinjengalezi. Kodwa khumbula, awuwedwa, futhi kukhona usizo olutholakalayo ngalesi simo.

Yiziphi izimbangela kanye nezici eziyingozi ze-agoraphobia?

Abacwaningi abakayitholi imbangela eqondile ye-agoraphobia. Kodwa-ke, kukholelwa ukuthi lesi simo sivame ukuhlotshaniswa nesifo sokwesaba esivele sikhona, okuwukwesaba okukhulu okungazelelwe okufika ngokuzumayo ngaphandle kwesizathu. Cishe ingxenye eyodwa kwezintathu yabantu abanesifo sokwesaba nabo bahlakulela i-agoraphobia. Kodwa-ke, ngezinye izikhathi kungenzeka ngaphandle kwe-agoraphobia noma yodwa.

Kunezici eziningana ezandisa ingozi yokuthuthukisa i-agoraphobia:

• Ukuhlaselwa uvalo njalo, ikakhulukazi uma kuhambisana nokwesaba nokukhathazeka ngokweqile.
• Ukuba nezinye izinto ezikhathazayo ('ama-phobia') (isib. ukwesaba izindawo eziphakeme, ukwesaba izilwane).
• Ukubhekana nezimo ezicindezelayo empilweni, ikakhulukazi ukulahlekelwa yingane, ukuhlaselwa, noma ukuhlukunyezwa.
• Ukuzwela kakhulu ekukhathazekeni noma ukuba nezinye izinkinga zokukhathazeka emndenini.
• Ilungu lomndeni eliseduze line-agoraphobia (kungase kube nethonya lezakhi zofuzo).
• Ukuba namahloni kancane futhi unamahloni ngokwemvelo.

Wazi kanjani ukuthi une-agoraphobia?

Uma ucabanga ukuthi une-agoraphobia, futhi uma lokhu kukhathazeka kuthinta impilo yakho yansuku zonke, ubudlelwano bakho, noma umsebenzi wakho, kufanele nakanjani ubone udokotela womndeni (udokotela oyinhloko) noma uchwepheshe wezempilo yengqondo (isib., isazi sezifo zengqondo noma isazi sokusebenza kwengqondo).

Mhlawumbe wesaba ukuya kudokotela. Lokho kungaba yingxenye yesifo. Uma kunjalo, ngobuchwepheshe obutholakalayo namuhla, ungakhuluma nodokotela wakho ngocingo noma nge-aphoyintimenti yevidiyo. Buza ngalokho.

Udokotela uzokubuza imibuzo mayelana nezimpawu zakho, izehlakalo zokuphila kwakho, kanye nomlando wezokwelapha womndeni wakho. Isibonelo:

• "Ingabe uzizwa ucindezelekile futhi wesaba kakhulu uma ucabanga ngokuphuma endlini?"
• "Ingabe zikhona izindawo noma izimo ozigwemayo ngoba uyesaba? Kungani uzesaba?"
• "Ingabe uthembele kwabanye abantu ukuthi benze umsebenzi esitolo sakho?"

Udokotela angabona ukuthi une-agoraphobia ngokusekelwe ezimpawini zakho, ukuthi zenzeka kangaki, nokuthi zimbi kangakanani. Kubalulekile ukuvuleleka nokwethembeka kudokotela wakho ngakho konke. Kunezindlela eziningana ezibekwe phambili yizinhlangano zezokwelapha eziqashelwayo, njenge-American Psychiatric Association. Ngakho-ke, ukuze kutholakale ukuthi une-agoraphobia, umuntu kumele abe nokwesaba okukhulu noma ukwethuka okungenani ezimweni ezimbili kwezilandelayo:

• Uma usebenzisa izinto zokuhamba zomphakathi (njengamabhasi, izitimela).
• Uma usesikhaleni esivulekile nesibanzi (isib. insimu enkulu, indawo yokupaka izimoto).
• Uma usesikhaleni esivaliwe nesivalekile (isib. ibhayisikobho, igumbi lemihlangano, isitolo esincane).
• Kungakhathaliseki ukuthi usemugqeni noma esixukwini.
• Uma uphuma endlini wedwa.

Futhi, uma ugwema lezo zindawo ngenxa yalokhu kwesaba, noma uma uya kulezo zindawo nothile kuphela, lokho kungaba uphawu lwe-agoraphobia.

Yiziphi izindlela zokwelapha i-agoraphobia?

Izindaba ezinhle ukuthi i-agoraphobia yisimo esingaphathwa kahle ngokwelashwa. Ngokuvamile, kusetshenziswa inhlanganisela yezindlela zokwelapha:

• Ukwelapha ngengqondo - okungukuthi, ukwelashwa ngokukhuluma.
• Imithi.
• Izinguquko zendlela yokuphila.

I-psychotherapy isisiza kanjani?

Lena yindlela yokwelapha eyinhloko nephumelela kakhulu ye-agoraphobia. Kulokhu, uchwepheshe wezokwelapha uyakusiza ukunqoba ukwesaba kwakho futhi ubhekane nakho.

Kukhona uhlobo lokwelapha olubizwa ngokuthi i-Cognitive Behavioral Therapy (CBT), ikakhulukazi. Lukusiza ukuthi ubone imicabango emibi, engenangqondo ebangela ukukhathazeka kwakho. Ngemuva kwalokho, ufunda ukufaka leyo micabango endaweni yayo ngemicabango engokoqobo neyakhayo bese ushintsha indlela obhekana ngayo naleyo micabango yokwesaba.

Amasu okuphumula ( njengokuzivocavoca okujulile) kanye nokwelashwa ngokuchayeka (noma amasu okwehlisa imizwa) nawo ayasetshenziswa. Kulokhu, umelaphi uqala ngokukucela ukuthi ucabange ngesimo esikwenza wesabe futhi sikusize ukulawula imizwa yakho. Bese, kancane kancane nangokucophelela, ukhuthazwa ukuba uye ezindaweni ozesabayo ngempela (okokuqala nomelaphi, bese uba wedwa). Njengoba uchayeka kancane kancane kokwesaba kwakho, ubuchopho bakho buyafunda ukuthi lezo zindawo aziyingozi. Ngokuhamba kwesikhathi, lokhu kwelashwa kufundisa ubuchopho bakho ukucabanga nokusabela ngendlela ehlukile.

Usizo oluvela emithini

Kwezinye izimo, udokotela wakho angase akuncomele imithi kanye nokwelashwa kwengqondo. Le mithi ingasiza ekunciphiseni izimpawu zokukhathazeka.

• Ama-antidepressant avame ukunikezwa njenge-Selective Serotonin Reuptake Inhibitors (SSRIs) noma i-Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs). Lena imithi esiza ukulinganisela amazinga amakhemikhali athile emvelo ebuchosheni (abizwa nangokuthi ama-neurotransmitters, athinta isimo sethu sengqondo nemizwa). Le mithi ingalapha ukucindezeleka kanye nezinkinga zokukhathazeka. Ungase ungaboni imiphumela ngokushesha lapho uqala ukuyithatha, futhi kungathatha amasonto ambalwa ukuzwa imiphumela.
• Ngezinye izikhathi, imithi efana ne-"Benzodiazepines" inganikezwa isikhathi esifushane ukuze kuncishiswe ukukhathazeka ngokushesha. Kodwa-ke, le mithi ayinconywa ukusetshenziswa isikhathi eside ngenxa yengozi yokuba umlutha.

Okubalulekile: Yonke le mithi kufanele isetshenziswe kuphela ngaphansi kokuqondisa kukadokotela. Akuyona neze into enhle ukuqala, ukuyeka, noma ukushintsha umthamo wanoma yimuphi umuthi ngokwakho.

Izinguquko zendlela yokuphila

Kanye nokwelashwa, ukwenza izinguquko ezithile endleleni yakho yokuphila kungakusiza futhi ukuphatha i-agoraphobia:

• Gwema utshwala, i-caffeine (etholakala etiyeni, ekhofini, nakwezinye iziphuzo ezibandayo), kanye nezinye izinto eziyingozi. Lokhu kungandisa ukukhathazeka.
• Yidla ukudla okunempilo nokulinganiselayo . Yidla izithelo, imifino kanye nokudla okusanhlamvu okuningi.
• Vivinya umzimba njalo. Kuhle uma ungenza okuthile njengokuhamba, ukugijima, noma ukubhukuda okungenani imizuzu engama-30 ngosuku. Ukuzivocavoca kukhulula ingqondo.
• Prakthiza izivivinyo zokuphefumula kanye nokuzindla ngokuqaphela . Lokhu kungasiza ekuthuliseni ingqondo nasekulawuleni ukukhathazeka.
• Lala ngokwanele . Zama ukulala okungenani amahora angu-7-8 ngosuku.

Indlela yokuphila ngempumelelo ne-Agoraphobia?

Ukuphila ne-agoraphobia kungaba yinselele, kodwa ngokwelashwa nokusekelwa okufanele, ungabhekana nalesi simo futhi uphile impilo ejabulisayo neyanelisayo.

• Uzinakekela kahle.
• Thatha umuthi njengoba nje udokotela emyalile.
• Sebenzisa lokho okufunda kudokotela wezokwelapha.
• Into ebaluleke kakhulu ukuzama ukubhekana nezindawo nezimo ezikwesabisayo kancane kancane. Ungazilandeli izinto ezinkulu ngesikhathi esisodwa. Thatha izinyathelo ezincane. Ukuzigwema kuzokwenza ukwesaba kwakho kukhule.
• Khuluma nomndeni wakho nabangani ngalokhu. Ukusekelwa kwabo kuzoba umthombo omkhulu wamandla kuwe.
• Uma ungajoyina iqembu lokusekelana nabantu abanokuhlangenwe nakho okufanayo, lokho kungaba usizo kakhulu.

I-Agoraphobia ingakwenza uzizwe wesaba, unesizungu, futhi ungenalusizo. Kodwa khumbula, ngokwelashwa, ungalawula lezi zimpawu futhi wenze izinto ozithandayo ngokwesaba okuncane. Uma i-agoraphobia noma esinye isifo sokukhathazeka sithinta impilo yakho, qiniseka ukuthi ukhuluma nodokotela. Ingxoxo evulekile nethembekile ingakusiza uthole usizo oludingayo.

Ekugcineni, khumbula lokhu.

Ngakho-ke, uma usola ukuthi wena noma othile omaziyo unesifo esikhulume ngaso (i-Agoraphobia), ungesabi. Lokhu kuyinto engalawulwa kahle ngokwelashwa. Into ebaluleke kakhulu ukuthola iseluleko sezokwelapha esifanele bese ulandela leso seluleko ngqo. Ungahlupheki wedwa.

Awuwedwa, futhi ungesabi ukucela usizo. Khumbula, impilo yengqondo ibaluleke njengempilo yomzimba! Ungaphuma nakanjani kulesi simo uphile ngokukhululeka.

I- Agoraphobia, ukukhathazeka, ukwesaba, ukuhlaselwa uvalo, impilo yengqondo, ukwelashwa, ukwelashwa kwengqondo