Kuvamile ukuzizwa udangele, unesizungu, futhi ungenathemba ngezinye izikhathi empilweni yethu. Kuvamile futhi ukuzizwa wesaba futhi ukhathazekile ngezikhathi ezifana nalapho ukuhlolwa kusondela noma lapho kufanele uye kwinhlolokhono. Kodwa uma le mizwa yokudabuka nokukhathazeka ihlala ikhona engqondweni yakho, futhi uma inzima kakhulu kangangokuthi iphazamisa imisebenzi yakho yansuku zonke kanye nobudlelwano, kungaba yisimo okufanele sikhathazeke ngaso kancane. Lezi kungaba izimpawu zezimo zempilo yengqondo ezibizwa ngokuthi ukucindezeleka noma ukukhathazeka. Zombili lezi yizimo ezingelapheka. Ake sibone ukuthi ziyini lezi ezimbili, umehluko kanye nokufana phakathi kwazo.
Ngakho-ke kuyini lokhu kucindezeleka?
Kalula nje, ukucindezeleka kuyisimo esithinta imizwa yakho, imizwa, kanye nokuziphatha kwakho. Uma unesifo sokucindezeleka, ungase uzizwe udangele ngaso sonke isikhathi, ungabi namandla okwenza noma yini, futhi ulahlekelwe yisithakazelo ezintweni obuzijabulela.
Ngokuvamile, ukuze umuntu axilonge ukucindezeleka, kumele okungenani abe nesinye sezimpawu ezilandelayo isikhathi esingaphezu kwamasonto amabili, isikhathi esiningi, futhi udokotela kumele aqinisekise ukuthi izimpawu azibangelwa esinye isimo sezokwelapha, njengenkinga ye-thyroid.
| Izimpawu eziyinhloko zokucindezeleka | Ukuchaza kalula... |
|---|---|
| Usizi olungapheli kanye nokuphelelwa yithemba | Ukuzizwa udabukile, ungenalutho, noma ungenalusizo ngaphandle kwesizathu esithile. |
| Ukulahlekelwa yisithakazelo | Iqiniso lokuthi angifuni ukwenza izinto nezinto engizithandayo engangizijabulela manje. |
| Ubuthakathaka | Ukuzizwa ukhathele ngaso sonke isikhathi, njengokungathi ukhathele ukwenza ngisho nento encane kakhulu. |
| Izinguquko ekudleni | Ukwanda noma ukwehla okukhulu kwesifiso sokudla, okuholela ekukhuleni noma ekunciphiseni isisindo. |
| Izinkinga zokulala | Kungaba ukulala kakhulu, ukungalali nhlobo, noma ukuvuka phakathi. |
| Ubunzima bokujwayelana nawe | Ubunzima bokugxilisa ingqondo, ukwenza izinqumo, nokukhumbula izinto. |
| Imicabango yokuzilimaza | Imicabango yokuzilimaza noma ukuqeda impilo yakho ngenxa yokukhungatheka ngempilo. |
Kulungile, ngakho-ke kuyini ukukhathazeka?
Ukwesaba nokukhathazeka kuyingxenye yokuphila kwethu. Kodwa uma le mizwa ingaba yinto engalawuleki, noma uma ivela ngaso sonke isikhathi ngaphandle kwesizathu esibonakalayo, kungaba uphawu lwesifo sokukhathazeka.
Ingabe uhlala uzizwa kanje?
- Ngizizwa nginomthwalo omkhulu enhliziyweni yami, ngikhathazekile ngakho konke.
- Ngithukuthela ngokushesha kakhulu futhi anginakho ukuthula kwengqondo.
- Izinto ezifana nokuthuthumela, ukujuluka, nokuthuthumela ziyenzeka.
- Bazizwa sengathi abakwazi ukuzibamba.
Ingabe kunezinhlobo ezahlukene zokukhathazeka? (Izinhlobo Zokukhathazeka)
Yebo, kunezinhlobo eziningana eziyinhloko zezinkinga zokukhathazeka.
- Isifo Sokukhathazeka Okujwayelekile: Lokhu kubonakala ngokukhathazeka ngokweqile njalo ngezinto ezahlukene ekuphileni kwansuku zonke (umsebenzi, imali, umndeni).
- Isifo Sokukhathazeka Komphakathi: Imizwa yokwesaba okukhulu kanye namahloni ezimweni zomphakathi, ezindaweni lapho kukhona abanye abantu.
- Isifo Sokwethuka: Ukwesaba okukhulu okungazelelwe okwenzeka ngaphandle kwesizathu esibonakalayo. Izimpawu zingase zihlanganise ubuhlungu besifuba, ukushaya kwenhliziyo okusheshayo, kanye nobunzima bokuphefumula. Lokhu sikubiza ngokuthi "Ukuhlaselwa Kokwethuka".
- Ukwesaba: Ukwesaba okukhulu nokungavamile ngento ethile noma isimo esithile, njengokuphakama, izilwane, izicabucabu, noma izinaliti.
- Isifo Sokukhathazeka Okungapheli (OCD): Ukuxineka ngokweqile yimicabango engafuneki ekwenza uphindaphinde izinto ezithile (ukuphoqelelwa). Isibonelo, ukugeza izandla zakho kaningi ngoba ucabanga ukuthi izandla zakho zingcolile.
- Isifo Sokucindezeleka Ngemva Kwengozi (PTSD):Isimo esenzeka ngemva kwesigameko esibuhlungu (isb., ingozi enkulu, inhlekelele yemvelo). Lokhu kungafaka phakathi ukubuyiselwa emuva kwezehlakalo ezidlule kanye nokugwema izinto ezihlobene nesigameko.
Uyini umehluko omkhulu kanye nobudlelwano phakathi kwalezi ezimbili?
Umehluko omkhulu izimpawu. Ukucindezeleka ngokuyisisekelo umuzwa oqhubekayo wokudabuka, ukulahlekelwa isithakazelo, kanye nokuntuleka kwamandla. Ngezinye izikhathi kuba nemicabango yokuzilimaza. Ukukhathazeka ngokuyisisekelo kuwukwesaba nokukhathazeka okungalawuleki.
Kodwa kukhona ukuxhumana okuqinile phakathi kwalezi zimo ezimbili. Zombili lezi zimo zingenzeka kumuntu oyedwa ngesikhathi esisodwa. Eqinisweni, cishe abantu abangu-60% abanenkinga yokukhathazeka nabo babhekana nezimpawu zokucindezeleka, kanti cishe abantu abangu-60% abanenkinga yokucindezeleka nabo babhekana nezimpawu zokukhathazeka. Esinye isimo singenza ngisho nezimpawu zesinye zibe zimbi kakhulu.
Khumbula, lezi zimo ezimbili zingenzeka ndawonye. Esinye singadala izimpawu zesinye zibe zimbi kakhulu. Ngakho-ke kubalulekile ukukhuluma nodokotela wakho ngazo zonke izimpawu zakho.
Ososayensi bakholelwa ukuthi zombili lezi zimo zingase zibangelwe izici ezifanayo zofuzo noma i-chemistry yobuchopho. Futhi, ukucindezeleka kanye nokulimala okuhlangatshezwana nakho ebuntwaneni noma kamuva ekuphileni kungabangela ukuthuthukiswa kwalezi zimo zombili.
Kuphathwa kanjani ukucindezeleka nokukhathazeka?
Uma lezi zimo ezimbili zihambisana, ukuxilongwa nokwelashwa ngezinye izikhathi kungaba nzima kancane. Yingakho kubalulekile ukutshela udokotela wakho ngazo zonke izimpawu zakho, kungakhathaliseki ukuthi zincane kangakanani.
Kunezindlela ezimbili eziyinhloko ezisetshenziswa ekwelapheni: ukwelashwa ngenkulumo kanye nemithi. Ngezinye izikhathi zombili zisetshenziswa ndawonye.
Ukwelashwa Ngezingxoxo / Ukwelulekwa
Lokhu kuhilela ukukhuluma nomeluleki noma udokotela wezifo zengqondo ofanelekayo ngezinkinga zakho kanye nokunikeza isiqondiso sokushintsha indlela ocabanga ngayo kanye nezindlela zakho zokuziphatha. Kunezindlela ezahlukene zokwenza lokhu.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lena indlela ethandwa kakhulu futhi ephumelelayo. Ikufundisa indlela yokubona nokushintsha amaphethini emicabango emibi abangela ukucindezeleka noma ukukhathazeka kwakho.
- Ukwelashwa Kokuxhumana Nomuntu: Lokhu kusiza ekuthuthukiseni ubudlelwano bakho nabantu kanye nendlela oxhumana ngayo nabanye.
- Ukwelapha Ukuxazulula Izinkinga: Kuthuthukisa amakhono okubhekana nezinkinga zokuphila kanye nokuphatha izimpawu.
Imithi
Kuye ngezimpawu zakho, udokotela wakho angase akunikeze imithi ephumelelayo kokubili ekucindezelekeni nasekukhathazekeni. Imithi evame ukusetshenziswa kakhulu yi-selective serotonin reuptake inhibitors (SSRIs) kanye ne-selective serotonin reuptake inhibitors (SNRIs).Ungase ungaboni imiphumela ngokushesha uma uqala ukuthatha lo muthi. Ngokuvamile kuthatha amasonto noma izinyanga ezimbalwa ngaphambi kokuba uqale ukuzwa izinzuzo. Futhi, kungathatha isikhathi ukuthola umuthi ofanele kanye nomthamo ofanele wena. Ngakho-ke, kubaluleke kakhulu ukulandela imiyalelo kadokotela wakho ngqo futhi ube nesineke.
Ungakhohlwa ukutshela udokotela wakho nganoma yimiphi eminye imithi, amavithamini, i-Ayurvedic, noma imikhiqizo yamakhambi oyithathayo, ngoba ingathinta ukwelashwa kwakho.
Yiziphi izinguquko zendlela yokuphila ezingenziwa?
Kanye nokwelashwa, izinguquko ezincane endleleni yakho yokuphila zingenza umehluko omkhulu.
- Ukuzivocavoca: Yenza okuthile okufana nokuhamba, ukugijima, noma ukubhukuda okungenani imizuzu engama-30 nsuku zonke. Ukuzivocavoca kufana nomuthi wemvelo ongathuthukisa isimo sakho sengqondo.
- Izindlela zokuzola ingqondo yakho: Zama izinto ezifana ne-yoga, ukuzindla, kanye nokuzivocavoca ngokuphefumula okujulile. Ngisho nemizuzu emi-5 kuphela ngosuku yokuzindla kungasiza ekunciphiseni ukukhathazeka kwakho.
- Ukudla okuhle: Yidla ukudla okunomsoco. Faka imifino eminingi, izithelo, amantongomane nenhlanzi ekudleni kwakho. Nciphisa ukudla kwakho ushukela, ukudla okunamafutha amaningi, ukudla okucutshunguliwe, utshwala kanye ne-caffeine.
- Ukusekela: Ukukhuluma ngezinkinga zakho nomngane omethembayo noma ilungu lomndeni kungaba impumuzo enkulu. Kungaduduza futhi ukwazi ukuthi awuwedwa.
Esimweni esiphuthumayo: Uma wena noma othile omaziyo enemicabango yokuzilimaza, sicela ungahlupheki wedwa. Yiya esibhedlela esiseduze i-Emergency Unit (ETU) ngokushesha. Ngaphandle kwalokho, shayela i-Friends of Sri Lanka (0112692909) noma inombolo yosizo ye-National Institute of Mental Health (NIMH) engu-1926. Bahlala bekulungele ukukusiza.
Umlayezo Wokuya Nawe Ekhaya
- Kuvamile ukuzizwa udangele noma wesaba ngezikhathi ezithile. Kodwa uma leyo mizwa iqhubeka futhi iphazamisa impilo yakho, ungangabazi ukucela usizo.
- Nakuba ukucindezeleka nokukhathazeka kuyizinto ezimbili ezihlukene, zombili zingenzeka ndawonye.
- Lokhu akuzona ubuthakathaka, kodwa yizimo ezingelapheka.
- Ukukhuluma nodokotela wakho ngokwethembeka ngazo zonke izimpawu zakho kubalulekile ukuze uthole ukwelashwa okufanele.
- Ngaphezu kwemithi, ukuzivocavoca umzimba, ukudla okunempilo, kanye nokukhuluma nabantu abakusekelayo kungakunikeza impumuzo enkulu.
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