Uzizwa isifuba sakho siqina uma use-lifti, ekamelweni elincane elingenamafasitela, noma uma kufanele uyohlolwa i-MRI? Ingabe uvele ujuluke ngokuzumayo uzizwe sengathi unenkinga yokuphefumula? Uma usesikhaleni esivalekile kanje, ufuna nje ukuphelelwa yiso? Khona-ke ungase ube nesifo esibizwa ngokuthi i-claustrophobia. Ungakhathazeki, awuwedwa. Ake sixoxe ngakho konke ngokucacile nangokulula.
Iyini le nkinga yokwesaba ukungabi nandaba?
Kalula nje, i-claustrophobia ukwesaba okukhulu nokungavamile kwezindawo ezivalekile, ezincane, nezivalekile.
Manje ucabanga ukuthi, "Ngakho-ke ubani othanda ukubhajwa ezindaweni?" Kuyiqiniso lokho. Akekho kithi othanda ukubhajwa. Kodwa kunomehluko omkhulu phakathi kokwesaba okuvamile nokwesaba. Cabanga ngakho, sonke sesaba kancane ukubuka phansi sisendaweni ephakeme. Lokho kuvamile, ngoba kunengozi yangempela ehilelekile. Kodwa ukwesaba kuwukwesaba okwedlulele kakhulu, okungalawuleki, nokungenangqondo kunokwesaba okuvamile. Okusho ukuthi, ukwesaba kwakho into noma isimo osisabayo kukhulu kakhulu kunengozi yangempela.
I-Claustrophobia yisimo esibi esithinta impilo yakho yansuku zonke. Kwabanye abantu, lokhu kwesaba kungenza kube nzima ukusebenza, ukuhamba nabangani, ngisho nokuthinta ubudlelwano babo nomndeni. Kungaholela nasekuzethembeni okuphansi.
Yiziphi izimo lapho lokhu kwesaba kungavela khona?
Kunezimo eziningi ezingabhebhethekisa, noma "zibangele," i-claustrophobia. Abanye abantu bazizwa besaba zonke lezi zindawo, kanti abanye bazizwa besaba eyodwa noma ezimbili kuphela.
| Isikhathi esibangela ukwesaba | Incazelo |
|---|---|
| Ama-lifti | Ukwesaba ukuvaleleka endaweni encane, eneminyango engeke ivuleke. |
| Imigudu | Ukwesaba ukuthi uma imoto ima ngaphakathi komhubhe, ngeke kube khona indlela yokuphuma. |
| Izindiza Nezitimela | Ukucindezela okubangelwa ukuvalwa kweminyango ukuze ungakwazi ukuphuma. |
| Izikena ze-MRI | Ukwesaba okukhulu kokubanjwa endaweni encane kakhulu, eyindilinga. |
| Amakamelo amancane angenamafasitela | Ukwesaba ukubhajwa uma umnyango uvalwa ezindaweni ezifana nezindlu zangasese kanye nezindawo zokugcina izinto. |
| Izimoto ezincane | Ukuzizwa ucindezelekile nhlangothi zombili, ikakhulukazi uma uhleli phakathi nesihlalo sangemuva. |
| Izindawo ezinabantu abaningi | Ukuzizwa uvalelekile futhi uzungezwe abantu ekhonsathini yomculo noma emgqeni. |
| Imicabango | Ngisho noma ungabanjiwe ngempela, ukucabanga nje ngokubanjwa kungabangela ukwesaba. |
Kwenzekani emzimbeni nasengqondweni uma uzizwa lokhu kwesaba? (Izimpawu)
Uma umuntu one-claustrophobia ebhekana nesimo esesabekayo, kuzwakala sengathi ukuhlaselwa ukukhathazeka noma ukuhlaselwa uvalo. Lezi zimpawu zingahlukaniswa zibe izingxenye ezimbili: ngokomzimba nangokwengqondo.
| Uhlobo oluyisici | Izimpawu ezivame ukubonakala |
|---|---|
| Izimpawu Zomzimba | |
| Ukujuluka nokuthuthumela | Ngaphandle kwesizathu, ngokuzumayo uzizwa ubanda, ujuluka, futhi izandla nezinyawo zakho ziyathuthumela. |
| Ukwanda kwesilinganiso senhliziyo | Isifuba siyashaya, kunomuzwa wokuqina noma ukuqina esifubeni. |
| Ubunzima bokuphefumula | Ngizizwa sengathi ngiyacinana, ngiphefumula ngokushesha, futhi kukhona okubambeke emphinjeni wami. |
| Umgogodla (umgogodla) | Isiyezi , amehlo aphenduka aluhlaza okwesibhakabhaka, uzizwa sengathi uyahlanza. |
| Ezinye izici | Ukuzwa sengathi isisu sakho siyaphenduka, umlomo womile, ukukhala ezindlebeni zakho, ukungakhululeki. |
| Izimpawu Zemizwelo | |
| Ukwesaba ukulahlekelwa ukulawula | Ukuzizwa besaba ukuthi ngeke bakwazi ukuzibamba futhi bazohlanya. |
| Isidingo esinamandla sokuphunyuka | Umuzwa wokuthi kufanele uphume kuleyo ndawo, ungakwazi ukucabanga nganoma yini enye. |
| Ukwesaba ukufa | Ukwesaba kakhulu ukuminyana, ukuhlaselwa yinhliziyo, nokufa. |
| Ukuzizwa ungenangqondo | Lokhu kwesaba akudingekile futhi akunangqondo, kodwa awukwazi ukukulawula. |
Uma izingane ezincane zikulesi simo, zingase zikhale, zimemeze, zizabalaze, noma zinamathele kubazali bazo.
Kungani abanye abantu beba nalolu hlobo lokwesaba?
Nakuba isizathu esiqondile salokhu singakatholakali, kunezizathu eziningana eziyinhloko abacwaningi abazikholelwayo.
- Isenzakalo esibuhlungu kusukela ebuntwaneni: Zicabange uvaleleke ekhabetheni ngenkathi udlala, noma uzivalela ekamelweni ngephutha. Okuhlangenwe nakho okwesabekayo okunjalo kungangena engqondweni yakho futhi kuvele njengesimo esibizwa ngokuthi i-claustrophobia njengoba ukhula.
- Okuhlangenwe nakho kobudala: Mhlawumbe uke wabhajwa ekheshini, wabhekana nokuxokozela endizeni, njll. Lokhu kwesaba kungavela futhi ngemva kwesehlakalo esinjalo.
- Ukufunda kubazali bakho: Uma wabona umama noma ubaba wakho esaba izindawo ezivalekile useyingane, cishe nawe uzoba nokwesaba okunjalo. Izingane zifunda okuningi ngokulingisa abazali bazo.
Ngokwesayensi, kukhona ingxenye yobuchopho bethu ebizwa ngokuthi i-amygdala elawula imizwa efana nokwesaba nentukuthelo. Kukholelwa ukuthi lapho umuntu one-claustrophobia ebhekene nesimo esesabekayo, le ngxenye ye-amygdala ishukunyiswa kakhulu. Kukhona futhi umbono wokuthi ukuhlukahluka okuthile kwezakhi zofuzo kungandisa ingozi yokuthola lesi simo.
Udokotela angaqinisekisa kanjani ukuthi lesi yisifo?
Uma uya kudokotela, uzokubuza imibuzo mayelana nezimpawu zakho nokuthi zithinte kanjani impilo yakho. Into ebaluleke kakhulu ukunquma ukuthi ukwesaba okuvamile noma ukwesaba.
Ngokuvamile, uma okulandelayo kusebenza kuwe, udokotela wakho cishe uzokuthola ukuthi une-claustrophobia:
- Ube nokwesaba okukhulu kwezindawo ezivalekile isikhathi esingaphezu kwezinyanga eziyisithupha .
- Ukwesaba kwakho kuhlobene nesimo noma into ethile, njenge-lifti noma igumbi elincane.
- Uma nje ubhekene nesimo esinjalo, noma ucabanga ngaso nje, uzizwa wesaba noma ukhathazekile.
- Uzama konke okusemandleni akho ukugwema izimo ezinjalo, noma ubhekana nazo ngokwesaba nokucindezeleka ngokweqile.
- Uyaqaphela ukuthi ukwesaba kwakho kukhulu kakhulu kunengozi yangempela ngaleso sikhathi .
- Lokhu kwesaba kubangele ukuphazamiseka okukhulu emsebenzini wakho, ezifundweni zakho, empilweni yomndeni, noma ebudlelwaneni bakho nabantu.
Yiziphi izindlela zokwelapha lokhu? Ingabe kungelapheka?
Yebo, nakanjani! I-Claustrophobia iyisifo sengqondo esingelapheka kakhulu . Kunezindlela ezimbili zokwelapha ezisetshenziswayo.
Ukwelashwa Kokuchayeka
Lokhu ngezinye izikhathi kubizwa ngokuthi ukwelashwa kokunciphisa imizwa. Kuhilela ukuzibeka kancane kancane entweni oyesabayo, ngaphansi kokuqondisa kwesazi sokusebenza kwengqondo noma udokotela oqeqeshiwe. Kufana nokufundisa umuntu owesaba amanzi ukuthi aqale afake izinyawo zakhe emanzini, bese efika esinqeni, bese ebhukuda.
- Okokuqala, ngizokukhombisa isithombe se-lifti.
- Okulandelayo, ikutshela ukuthi ubuke ividiyo emayelana nelifti.
- Ngemuva kwalokho, ungitshela ukuthi ngiyobona ilifti.
- Ekugcineni, kancane kancane ubhekene nokwesaba, njengokungena ekheshini elivulekile umnyango bese uvalwa umnyango imizuzwana embalwa. Phakathi nalesi sikhathi, ufundiswa izinto ezifana nokuzivocavoca okuzolisayo nokuphefumula okujulile.
Ukwelashwa Kokuziphatha Kokuqonda (i-CBT)
Lolu uhlobo lokwelapha ngenkulumo olugxile ekushintsheni ukucabanga nokuziphatha kwakho .
- Okokuqala, thola imicabango ekwesabisayo. Isibonelo, umcabango othi, "Ngizobhajwa ekheshini, ngeke ngikwazi ukuphefumula."
- Okulandelayo, uzosizwa ukuthi uqonde ukuthi lowo mcabango uyiqiniso kangakanani nokuthi unengqondo yini. Uzobuzwa imibuzo efana nokuthi, "Akunakwenzeka kangakanani ukuthi ilifti ibambeke? Ngisho noma ibambeke, kukhona umoya ongenisa umoya, akunjalo?"
- Bese uzijwayeza ukufaka lowo mcabango ongemuhle ngomcabango ongokoqobo nowakhayo. Njengokuthi, "Ilifti iphephile. Izinkulungwane zabantu ziyigibela nsuku zonke. Nami ngingayigibela."
Imithi
Kwezinye izimo, ikakhulukazi uma ukukhathazeka kukhulu kakhulu, imithi inganikezwa isikhathi esifushane. Isibonelo, uma unesenzakalo esingenakugwenywa, njengohambo lwendiza, udokotela wakho angakunikeza imithi okufanele uyiphuze ngaleso sikhathi kuphela. Imithi evame ukusetshenziswa yile:
- I-Benzodiazepines: Imithi yokulwa nokukhathazeka efana ne-Alprazolam (Xanax®) kanye ne-Clonazepam (Klonopin®).
- Imithi ye-SSRI (Selective Serotonin Reuptake Inhibitors): Imithi efana ne-Paroxetine (Paxil®).
Kubaluleke kakhulu: Ungalokothi uthathe le mithi ngaphandle kwencwadi kadokotela . Ivame ukusetshenziswa njengokwelashwa kwesikhashana, okungeziwe.
Yini engingayenza ukuze ngiphile kahle nalesi simo?
Ngaphezu kokwelashwa, kunezinto eziningi ongazenza wena ukuze ulawule ukwesaba kwakho.
- Khuluma nomuntu omethembayo: Tshela umyeni/umkakho, umngane wakho omkhulu, noma ilungu lomndeni ngokwesaba kwakho. Kungaba impumuzo enkulu futhi ukuba othile akulalele.
- Prakthiza amasu okuzola: Yenza izivivinyo zokuphefumula okujulile. (Thatha umoya ojulile, kancane kancane ngekhala lakho, ubambe cishe imizuzwana emi-3, bese ukhipha umoya kancane ngomlomo wakho.) Prakthiza ukuzindla nokuqaphela.
- Joyina Iqembu Lokusekela: Ukujoyina iqembu nabanye abantu ababhekene nenkinga efanayo nawe kungaba usizo olukhulu ukuzizwa sengathi awuwedwa.
- Zinakekele: Yidla ukudla okulinganiselayo, ulale ngokwanele, bese uvivinya umzimba imizuzu engama-30 okungenani izinsuku ezi-5 ngesonto. Indlela yokuphila enempilo ingasiza ekunciphiseni ukukhathazeka.
Kufanele ngihlolwe i-MRI, ngingabhekana kanjani nayo?
Lena inkinga enkulu kubantu abaningi abane-claustrophobia. Kodwa ungakhathazeki, kunezindlela zokulungiselela lokhu.
1. Tshela udokotela wakho kuqala: Tshela udokotela wakho nge-claustrophobia yakho uma uhlelelwe i-MRI. Angase akunike umuthi wokukuthulisa ngaphambi kokuhlolwa.
2. Buza nge-MRI evulekile: Ezinye izibhedlela zinemishini ye-MRI evulekile. Lena inkulu kakhulu kunemishini ye-MRI evamile. Buza ukuthi bangayisebenzisa yini eyodwa ekuhlolweni kwakho.
3. Ngesikhathi sokuhlolwa:
- Phefumula umoya kancane ngaphambi kokungena emshinini.
- Vala amehlo akho kusukela ngesikhathi ungena emshinini. Zibone usendaweni ekulethela ukuthula nenduduzo (ebhishi elihle, ngaphansi kwesibhakabhaka esigcwele izinkanyezi).
- Khumbula ukuthi unenkinobho yokwethuka esandleni sakho ongayicindezela ukuze umise ukuhlolwa nganoma yisiphi isikhathi.
- Uchwepheshe uzokhuluma nawe phakathi nokuhlolwa. Mtshele uma uzizwa ungakhululekile.
Umlayezo Wokuya Nawe Ekhaya
- I-Claustrophobia akuyona ukwesaba okuvamile kwezindawo ezivalekile, kodwa ukwesaba okweqile nokungenangqondo okunzima ukukulawula futhi okuthinta impilo.
- Lokhu akulona iphutha lakho noma ubuthakathaka. Lesi yisimo sezokwelapha esingalapheka cishe ngokuphelele ngokwelashwa.
- Ukwelashwa ngokuvezwa kanye nokwelashwa kokuziphatha kwengqondo (i-CBT) yizindlela zokwelapha eziphumelela kakhulu kulokhu, njengoba abantu abangaphezu kuka-90% bethola impumuzo kulezi zindlela zokwelapha.
- Uma ukwesaba kwakho kwenza kube nzima ukwenza imisebenzi yansuku zonke noma uma uhoxa ekuxhumaneni nabantu, ungabi namahloni noma wesabe, kodwa qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
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