Ingabe ngezinye izikhathi uzizwa wesaba into ethile ngendlela exakile? Mhlawumbe yizindawo eziphakeme, izicabucabu, noma izixuku. Ngenxa yalokhu kwesaba, cishe uyazigwema lezo zinto, lezo zindawo, nalezo zimo. Nakuba lokhu kugwema kungase kuzwakale sengathi kukhululeka okwesikhashana, okwenzekayo ngempela ukuthi ukwesaba kwakho kuyanda ngokuhamba kwesikhathi. Kunzima kangakanani ukuphila impilo yakho ugwema izinto eziningi kangaka ngale ndlela? Kodwa ungakhathazeki, kukhona ukwelashwa okuphumelelayo kakhulu okungakusiza unqobe lesi simo. Yilokho esikubiza ngokuthi i-Exposure Therapy .
Kalula nje, kuyini i-Exposure Therapy?
Ukwelashwa Ngokuchayeka Kuyindlela yokwelapha ngokwengqondo ehilela ukuziveza kancane kancane esigamekweni, esimweni, noma esimweni osisabayo endaweni ephephile nelawulwayo . Luhlobo lokwelapha oluwela ngaphansi kwesigaba sokwelashwa kokuziphatha kwengqondo.
Cabanga ngalokhu. Ubungeke utshele umuntu owesaba amanzi ukuthi agxumele engxenyeni ejulile ngokushesha, akunjalo? Okokuqala, ubungamvumela ukuthi afake izinyawo zakhe emanzini. Bese emsiza ukuthi afike phansi okhalweni. Kulapho-ke kuphela lapho efunda khona kancane kancane ukubhukuda. Ukwelashwa Ngokuchayeka Kunjalo. Umeluleki wakho uzokusiza ukuthi ubhekane nokwesaba kwakho isinyathelo ngesinyathelo, ngendlela ongayisingatha.
Umgomo oyinhloko walokhu ukufundisa ubuchopho bakho ukuthi lokho okwesabayo akuyingozi njengoba ucabanga. Uma ugwema izinto ozesabayo, ubuchopho bakho bucabanga ukuthi, "Kulungile, ngiphephile ngoba ngikugwemile. Lokho kusho ukuthi bekuyingozi." Kodwa kulokhu kwelashwa, uma ubhekene naleyo nto futhi ingakulimazi, ubuchopho bakho buyafunda kancane kancane ukuthi asikho isidingo sokuyesaba.
Yiziphi izimo lokhu kwelashwa okusiza kuzo?
Ukwelashwa ngokuchayeka kuyindlela yokwelapha ephumelela kakhulu ezinkingeni eziningi zempilo yengqondo, ikakhulukazi lezo ezihlobene nokwesaba nokukhathazeka.
| Isimo sempilo yengqondo | Incazelo elula |
|---|---|
| Ukwesaba Okuthile (Ukwesaba) | Ukwesaba okwedlulele nokungavamile into ethile, njengeziqongo, izinyoka, izicabucabu, igazi, noma izinaliti. |
| Isifo Sokukhathazeka Komphakathi | Ukugwema izimo zomphakathi ngoba abanye bazogxeka, noma ngoba ucabanga ukuthi uzokwenza iphutha. Ukwesaba ukukhuluma phambi kwabantu noma ukuya ephathini. |
| Isifo sokucindezeleka ngemva kokucindezeleka (PTSD) | Ukucindezeleka okukhulu kwengqondo okubangelwa izinkumbulo nemicabango ehlobene nesenzakalo esibuhlungu (impi, ingozi, inhlekelele yemvelo) ngemva kokubhekana naso. |
| Imicabango nezenzo ezigxile kakhulu (OCD) | Ukuba nemicabango ephazamisayo nengadingeki (ukuzidela) nokwenza izinto ezithile ngokuphindaphindiwe ukuze unciphise ukucindezeleka okubangelwa yileyo micabango (ukuphoqelelwa). |
| Isifo Sokwethuka | Ukwesaba okukhulu okungazelelwe, okungachazeki okuhambisana nezimpawu zomzimba ezifana nokuqina kwesifuba kanye nobunzima bokuphefumula. |
| Isifo sokukhathazeka esijwayelekile (i-GAD) | Ukukhathazeka okungapheli nokungalawuleki ngezinto ezivamile ekuphileni kwansuku zonke, njengomsebenzi, umndeni kanye nempilo. |
Into ebalulekile ukuthi kwezinye zalezi zimo, ukwelashwa kokuchayeka kungadinga ezinye izindlela zokwelapha, njengemithi, ngaphezu kokwelashwa. Lokhu kufanele kuxoxwe ngakho nodokotela wakho.
Yiziphi izindlela eziyinhloko zokwelashwa kokuvezwa?
Kunezindlela eziningana ezahlukene zokwenza lokhu kwelashwa. Udokotela wezokwelapha uzokhetha indlela efanele kakhulu ngokusekelwe esimweni sakho kanye nezifiso zakho.
1. Ukuchayeka E-Vivo
Lena yindlela evame kakhulu. Igama elithi 'in vivo' lisho "empilweni yangempela." Lokhu kuhilela ukubhekana nento, isenzakalo, noma indawo oyesabayo ngempela.
- Isibonelo: Uma wesaba izinja, wena nodokotela wakho nizoqala nibheke injana nikude. Bese nisondela kancane. Esifundweni esilandelayo, mhlawumbe zama ukuphulula injana. Lokhu kuhamba kancane.
2. Ukuvezwa Kombono
Ngezinye izikhathi kunzima kakhulu ukubhekana nalokho okwesabayo. Isibonelo, ku-PTSD, awukwazi ukukhumbula isenzakalo esibuhlungu owasibona. Yilapho le ndlela isetshenziswa khona.
- Isibonelo: Lapha, umelaphi ukucela ukuthi ucabange ngemininingwane eminingi ngesenzakalo noma inkumbulo oyesabayo. Bakucela ukuthi ukhulume ngesenzakalo. Bakucela ukuthi ukhumbule imizwa, amaphunga, kanye nemisindo owawuyizwa ngaleso sikhathi. Ngenxa yokuthi lokhu kwenziwa ekamelweni eliphephile, ungazijwayeza ukubhekana nokwesaba okuhambisana naleyo nkumbulo.
3. Ukuvezwa Kweqiniso Elingokoqobo
Lena indlela esebenzisa ubuchwepheshe obuthuthukisiwe. Udalwe ngendlela yokwenziwa ukuze uzizwe wesaba nge-headset ye-`Virtual Reality (VR)`.
- Isibonelo: Kumuntu owesaba ukundiza (aerophobia), ubuchwepheshe be-VR bungasetshenziswa ukumnika ulwazi lokuba ngaphakathi endizeni nokusuka, ngaphandle kokugibela ngempela. Lokhu kuzwakala njengento yangempela, kodwa uphephile ekamelweni lochwepheshe bezokwelapha.
4. Ukuchayeka Kokubona Izinto Ezingaphakathi
Lokhu kuhlukile kancane. Abanye abantu abesabi lutho olungaphandle, kodwa besaba imizwa evela ngaphakathi emizimbeni yabo lapho bezizwa besaba. Okusho ukuthi, inhliziyo yabo ishaya ngokushesha, ukuphefumula kwabo kuzizwa kucinana, ukujuluka kwabo. Laba bantu besaba ukuthi bazoba 'ne-Panic Attack' bese befa.
- Isibonelo: Lapha, umelaphi udala imizwa emzimbeni wakho ngamabomu nangokuphepha. Isibonelo, bangakutshela ukuthi ugijime ngendlela ethile bese wandisa izinga lokushaya kwenhliziyo yakho. Noma bangakwenza uzizwe sengathi uyacinana ngokuphefumula ngepayipi. Uzobe usufunda ukuthi le mizwa engokwenyama, nakuba ingakhululekile, ayiyona ingozi.
Kukhona nezinhlobo ezincike ekutheni ukwelashwa kuhlelwe kanjani.
Lokhu kwelashwa kungahlukaniswa izingxenye eziningana kuye ngesivinini kanye nohlelo olusetshenziswa ngalo lezi zindlela ezingenhla.
- Ukuvezwa Okulinganiselwe: Lokhu kusetshenziswa kakhulu. Lapha wenza uhlu lwezinto ozesabayo, kusukela kwezingasabi kakhulu kuya kwezingasabi kakhulu. Ake sibize lokhu ngokuthi "isitebhisi sokwesaba." Bese, uqala phansi kwesitebhisi, okuyinto engasabi kakhulu, ukhuphuka kancane kancane. Kuphela ngemva kokunqoba isinyathelo esisodwa lapho udlulela esinyathelweni esilandelayo.
- Ukukhukhuleka: Lokhu kuhilela ukubhekana nokwesaba okukhulu ngokuzumayo , into oyesaba kakhulu. Nakuba lena kuyindlela enikeza imiphumela esheshayo, ayifanele wonke umuntu. Lokhu kungaba nzima kakhulu. Lokhu kufanele kwenziwe kuphela ngaphansi kokuqondisa kochwepheshe bezokwelapha abanolwazi.
- Ukubhekana namasu okuzola (Ukunciphisa Ukwethuka Okuhlelekile):Okwenzekayo lapha ukuthi uzijwayeza amasu akusiza ukuthi uzole lapho ubhekene nokwesaba. Isibonelo, uzofundiswa ukuthi ungaphefumula kanjani ngokujulile nokuthi ungayiphumuza kanjani imisipha yakho. Ngemuva kwalokho, uma uzizwa wesaba, uzofunda ukusebenzisa lawo masu ukulawula ukukhathazeka kwakho.
Le nqubo yokwelashwa yenzeka kanjani?
Okokuqala, wena nodokotela wakho nizohlangana ndawonye ukuze nixoxe kahle ngokwesaba kwakho nokuthi kuthinta kanjani impilo yakho. Isinyathelo sokuqala ukuthola ukwethenjwa kwakho nokwenza uzizwe uphephile.
Bese, ndawonye, nobabili nakha uhlelo lokwelashwa. Bakha into efana "nesitebhisi sokwesaba" esikhulume ngaso ngaphambilini. Nihlela ukwesaba kwenu kusukela ku-1 kuya ku-10, bese nikubeka ngokulandelana kusukela kokuncane kuya kokukhulu okwesabekayo.
Yilapho-ke ukwelashwa kwangempela kuqala khona. Uqala phansi esitebhisini. Lokho kusho ukuthi ubhekene nento oyesabayo nje. Ngaleso sikhathi, ukwesaba nokukhathazeka kwakho kuyakhula kancane kancane, kufinyelela esicongweni, bese kuncipha kancane kancane. Uhlala lapho uze ungabaleki. Udokotela wakho wezokwelapha uyakusiza ukulawula ingqondo yakho futhi uzole ngaleso sikhathi.
Uma usukhululekile ngesinyathelo esisodwa, ungadlulela esinyathelweni esilandelayo esimisweni esilandelayo. Ngale ndlela, uzoqhubeka kancane kancane ukhuphukele phezulu. Ngezinye izikhathi, udokotela wezokwelapha angakunika nomsebenzi wesikole ongawenza ekhaya.
Kuthatha isikhathi esingakanani lokhu?
Isikhathi esithathayo ukuze lokhu kwenzeke siyahlukahluka kakhulu kumuntu nomuntu. Kuncike ezicini ezifana nobucayi besimo sakho nokuthi uzimisele kangakanani ekwelashweni. Abanye abantu bazizwa umehluko omkhulu ezifundweni ezimbalwa nje. Abanye bangathatha izinyanga ezimbalwa.
Ungadikibali ngesikhathi esithathayo ukubona imiphumela. Into ebalulekile ukuthi ucele usizo futhi uhlale endleleni efanele. Ngisho nokuthuthukiswa okuncane kuyinzuzo enkulu.
Ingabe lokhu kuyindlela yokwelapha ephumelelayo ngempela?
Yebo, iyasebenza kakhulu. Ikakhulukazi ezimweni ezifana ne-Phobias. Ucwaningo luthole ukuthi le ndlela iphumelela kubantu abangaphezu kuka-90% abaqeda ukwelashwa. Lokho kusho ukuthi abantu abayisishiyagalolunye kwabayishumi bathola imiphumela emihle! Nakuba izimo eziyinkimbinkimbi kakhulu njenge-PTSD ne-OCD zingadinga ezinye izindlela zokwelapha, i-Exposure Therapy iyingxenye ebaluleke kakhulu futhi ephumelelayo yalolo hlelo lokwelashwa.
Ingabe kukhona ingozi kulokhu?
Yiqiniso, ungase uzizwe ungakhululekile futhi ucindezelekile ekuqaleni kokwelashwa ngoba ubhekene nokwesaba okukhulu kokuthi ubulokhu ugwema impilo yakho yonke. Lokho kuvamile.
Kodwa khumbula, lokhu kuyindlela yokwelapha ephephile kakhulu futhi ephumelelayo.Awukwenzi wedwa lokhu. Umeluleki wakho ungumuntu oqeqeshwe ngokukhethekile kulokhu. Uzoba nawe kuzo zonke izinyathelo zendlela, akusekele futhi akuvikele. Ngakho-ke asikho isizathu sokwesaba.
Kufanele ngishayele nini udokotela wami ucingo?
Kuvamile ukuzizwa ungakhululekile ngesikhathi sokwelashwa. Kodwa uma uzizwa sengathi izimpawu zakho ziya ziba zimbi kakhulu, noma uma ubhekene nokwesaba okukhulu noma ukwesaba, yazisa uchwepheshe wakho wezempilo yengqondo ngokushesha.
Uma unemicabango yokuzibulala noma imicabango yokuzilimaza, sicela uye eMnyangweni Wezimo Eziphuthumayo (ETU) esibhedlela esiseduze nawe ngokushesha.
Ukucela usizo ngenkinga yempilo yengqondo kungaba nzima, kodwa kuyinto engcono kakhulu ongayenza wena. Ukwelashwa Ngokudalulwa kuyithuluzi eliwusizo elingakusiza ukuthi ukhululeke ekwesabeni okulawula impilo yakho futhi uphile impilo ejabulisayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelashwa Kokuchayeka Kuyindlela yokwelapha ye-psychotherapy ephumelela kakhulu ekusiza ukuthi ubhekane nokwesaba kwakho ngokuphephile, isinyathelo ngesinyathelo.
- Ukugwema izinto ezikwesabisayo kungase kukunikeze impumuzo yesikhashana, kodwa ngokuhamba kwesikhathi, ukwesaba kuzokwanda.
- Lokhu kwelashwa kwenziwa njalo ngaphansi kokuqondisa kwesazi sokusebenza kwengqondo noma umeluleki othole ukuqeqeshwa okukhethekile ngale njongo.
- Ukwelashwa kungase kube nzima kancane ekuqaleni, kodwa kuphephile kakhulu. Umeluleki wakho uzokusekela njalo.
- Akudingeki ulwe nokwesaba nokukhathazeka wedwa. Ukucela usizo kuwuphawu lwamandla.
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