Uma uphila ne-Obsessive Compulsive Disorder, noma i-OCD njengoba kwaziwa kanjalo, usuvele wazi ukuthi ukuphatha usuku olujwayelekile kungaba yinselele. Lapho kuvela ubhubhane lomhlaba wonke, ukwesaba okuzungeze igciwane kungenza izimpawu zakho zizizwe zinzima kakhulu. Sicela wazi ukuthi lokhu kuyindlela evamile yokusabela, ngakho zama ukungakhathazeki. Ake sixoxe ngakho.
Kungani ubhubhane lubangela i-OCD?
Kalula nje, i-OCD ihilela imicabango ephindaphindayo, engalawuleki, nengadingeki ephazamisa ingqondo yakho. Lokhu kubizwa ngokuthi 'i-Obsessions'. Le micabango ivame ukudala ukwesaba okukhulu nokukhathazeka. Ukuze ubhekane nalokho kucindezeleka, ungase uzizwe uphoqelekile ukwenza izenzo eziphindaphindayo—isibonelo, ukuhlikihla izandla zakho kuze kube yilapho insipho iphela ngoba uzizwa sengathi zingcolile. Lezi zenzo zaziwa ngokuthi '( Compulsions )'.
Manje, cabanga ngalokho okwanconywa yiziphathimandla zezempilo ngesikhathi sobhubhane:
- Geza izandla zakho njalo.
- Zijwayeze ukuqhelelana nabantu.
- Hlanza izindawo ezivame ukuthintwa.
- Gwema ukuthintana nabantu abagulayo.
Lezi ziqondiso zibalulekile ukuze uhlale uphilile. Kodwa-ke, kumuntu one-OCD, lezi zenzo ezifanayo zingaba yizona kanye izimbangela 'zokukhathazeka' kanye 'nokuphoqelelwa' kwakhe.
Ukukhathazeka kungaba yinto exakile. Imicabango efana nokuthi, "Ingabe ngigeze izandla zami ngendlela efanele?", "Ngidlule kulowo muntu, kuthiwani uma enegciwane?", noma "Uma ngingakwenzi kahle lokhu, ngizogula futhi ngithelele umndeni wami" ingakuhlupha usuku lonke. Ukuze ubalekele lokhu kwesaba, ungase usebenzise ukugeza izandla ngokweqile noma ukuhlanza izibambo zeminyango ngokuphindaphindiwe. Kodwa-ke, lokhu kuvame ukwandisa ukucindezeleka kwakho.
Umehluko phakathi komkhuba onempilo kanye nophawu lwe-OCD
Ngesikhathi sobhubhane, sonke kwadingeka siqaphele. Kodwa-ke, kunomehluko ocacile phakathi kokuthatha izinyathelo zokuphepha ezifanele nokubhekana nezimpawu ze-OCD. Ake sibheke leli thebula lokuqhathanisa.
| Ukuqapha Okunempilo | Izimpawu ze-OCD (Ukuphoqelelwa) |
|---|---|
| Ukugeza izandla ngensipho imizuzwana engama-20 ngemva kokubuyela ekhaya, ngaphambi kokudla, nangemva kokusebenzisa indlu yangasese. | Ukugeza izandla amahora amaningi kuze kube yilapho isikhumba siba bomvu, noma ukuzwa ingcindezi yangaphakathi yokuzigeza izikhathi ezithile (isib. izikhathi ezingu-7). |
| Ukugwema izindawo ezinabantu abaningi nokugcina ibanga elingokoqobo kwabanye. | Ukwesaba kakhulu ukuthi awukwazi ukuphuma endlini, noma ukuzihlukanisa ngokuphelele ngokwenqaba ukuvumela amalungu omndeni angene ekamelweni lakho. |
| Ukuhlola izindaba nsuku zonke ezivela emithonjeni ethembekile njengezikhungo zezempilo ezisemthethweni. | Ukuchitha usuku lonke ngifuna izindaba, ukufunda yonke imibiko ezinkundleni zokuxhumana, nokuphila esimweni sokukhathazeka okuqhubekayo nokukhubazayo. |
Ingabe ubhubhane lungabangela i-OCD?
Cha. Lona umbuzo ovamile. I-OCD akuyona inkinga eyenzeka ngobusuku obubodwa. Yinkinga eyinkimbinkimbi, yesikhathi eside ethonywa izakhi zofuzo, i-chemistry yobuchopho, kanye nezindlela zokuziphatha ezifundwayo ngokuhamba kwesikhathi.
Ubhubhane lubangele ukucindezeleka nokukhathazeka kuwo wonke umuntu, okuyinto evamile. Kodwa-ke, kumuntu ongenawo i-OCD, lokhu kukhathazeka akukuphazamisi ngokuphelele impilo yakhe yansuku zonke . Kulabo abane-OCD, ukucindezeleka kungaba nzima kakhulu ukubhekana nakho njengoba bebhajwe emjikelezweni wemicabango nokuziphatha okuphoqelelayo.
Izinyathelo ongazithatha ukuze uphinde uthole ukulawula
Uma usuvele uselashwa i-OCD, ungase ukhathazeke ngokuthi ubhubhane luthinta kanjani intuthuko yakho. Uma ungakayitholi imithi esemthethweni okwamanje, ungase uzizwe ucindezelwe yilokhu kucindezeleka okwengeziwe.
Khumbula, kunezindlela zokuthola impumuzo ngisho nakulezikhathi ezinzima.
- Themba umhlinzeki wakho wezokwelapha: Xoxa ngokukhathazeka kwakho ngokukhululekile nodokotela wakho wezokwelapha noma uchwepheshe wezokwelapha. Yabelana ngokwesaba kwakho nemicabango yakho ephazamisayo. Landela iseluleko sabo sezokwelapha ngokuqinile. Isibonelo, geza izandla zakho kuphela njengoba kunconywe yiziphathimandla zezempilo. Zikhumbuze ukuthi ukwenza lezi zenzo ngale kwalokho okunconyiwe kondla i-OCD, hhayi impilo yakho.
- Thembela kuphela emithonjeni ethembekile: Ungakholwa yiyo yonke imiyalezo ethunyelwa ku-WhatsApp noma kuyo yonke iposi ku-Facebook. Lokhu kuvame ukukhulisa ukukhathazeka kwakho. Namathela olwazini oluvela ezinhlanganweni zezempilo zikahulumeni ezisemthethweni noma kwi-World Impilo Organization. Zama ukunciphisa ukwamukelwa kwezindaba kube kanye noma kabili ngosuku kunokuzindla ngazo njalo.
- Hlala uxhumene, ungahlukanisiwe: Ukuqhelelana akusho ukuthi uzohlukaniswa nabanye. Gcina ibanga elingokoqobo, kodwa hlala uxhumene nabangani nomndeni ngocingo noma ngevidiyo. Yabelana ngemizwa yakho nomuntu omethembayo.
- Yiba nomusa kuwe: Lesi yisikhathi esinzima kuwo wonke umuntu. Ungazicindezeli ngendlela obhekana ngayo nesimo. Zikhumbuze ukuthi, "Angenzi ngale ndlela ngenxa yesici sobuntu bami; kuyisibonakaliso sesimo sami." Wenza konke okusemandleni akho.
- Yenza imisebenzi yokuzola:
- Lalela umculo owuthandayo.
- Funda incwadi enhle.
- Hamba engadini yakho ujabulele umoya omusha.
- Bukela umbukiso noma ifilimu ekulethela injabulo.
- Zibandakanye ekucabangeni, ekuzindleni, noma e-yoga ukuze ugxilise imicabango yakho.
Into ebaluleke kakhulu ukugwema 'imithetho' ebekwe yi-OCD yakho bese ulandela iseluleko esinikezwa ochwepheshe bezokwelapha. Ukuhlukanisa phakathi kwalokhu okubili kuyisinyathelo sokuqala sokululama.
Uma uzizwa sengathi ulahlekelwa ukuzibamba, ungangabazi ukuxhumana nodokotela wakho. Funa usizo kudokotela wezifo zengqondo noma kumeluleki wezempilo yengqondo uma kudingeka. Awuwedwa kule mpi.
Izinto Ezibalulekile Okufanele Uzicabangele
- I-OCD akuyona iphutha lakho. Kuvamile ukuthi izimpawu zivele ngesikhathi sezehlakalo zokucindezeleka okukhulu njengobhubhane.
- Funda ukuhlukanisa phakathi kwezinyathelo zokuphepha zempilo zangempela kanye nezenzo zokuzikhandla eziqhutshwa yi-OCD.
- Lalela udokotela wakho kanye nezikhulu zezempilo, hhayi i-OCD yakho. Ungalaleli imicabango ephazamisayo.
- Sebenzisa imithombo ethembekile kuphela ukuthola ulwazi futhi ugweme ukusebenzisa kakhulu izindaba ezinkundleni zokuxhumana.
- Yiba nomusa kuwe futhi ubeke phambili imisebenzi ezolisa ingqondo yakho.
- Uma ungakwazi ukulawula izimpawu zakho, funa usizo lochwepheshe ngokushesha kudokotela wakho noma kuchwepheshe wezempilo yengqondo.
I-OCD, Isifo Sokucindezeleka Okungapheli, I-Corona, I-COVID-19, impilo yengqondo, ukukhathazeka, i-Nirogi Lanka
