Nathi ngezinye izikhathi sizizwa sesaba izinto ezahlukene, akunjalo? Abanye abantu besaba izindawo eziphakeme, abanye besaba ukugibela ibhasi eligcwele abantu, kanti abanye bangase besabe kakhulu hhayi izinyoka kuphela kodwa nezinja. Ngenxa yalokhu kwesaba, sizama ukugwema lezo zinto ngangokunokwenzeka. Kodwa empeleni, uma sizama ukuzigwema, ukwesaba kwethu kuya kuba kubi kakhulu ngemva kwesikhathi esithile. Namuhla, sizokhuluma ngendlela yokwelapha enamandla kakhulu nephumelelayo ezokusiza ukunqoba ukwesaba okuthinta impilo yakho, ngokubhekana nakho ngqo.
Know your body mass index (BMI) and weight classification
Kalula nje, kuyini i-Exposure Therapy?
Ukwelashwa Kokuchayeka Kuhlobo lokwelashwa kwengqondo olubizwa ngokuthi i-Cognitive Behavioral Therapy (CBT) . Kulula kakhulu. Udokotela wakho usebenza nawe ukudala indawo ephephile nelawulwayo lapho uchayeka khona entweni, esenzakalweni, noma emsebenzini owesabayo. Lokhu kusho ukuthi kancane kancane uchayeka ekwesabeni kwakho.
Cabanga ngakho, uma sesaba okuthile, sizama ukukufihla, ukuze sikugweme. Nakuba sizizwa sikhululekile ngaleso sikhathi, ngokuhamba kwesikhathi ukwesaba kwethu kuyakhula. Kufana nesilonda esincane esiqhubeka sikhula. Ukugwema izindawo nemisebenzi ethile ngenxa yalokhu kwesaba kungaphazamisa nekhono lakho lokuqhubeka nempilo yakho njengenjwayelo.
Ukwelashwa ngokuchayeka kukukhombisa ukuthi unamandla okubhekana nokwesaba kwakho. Ufunda ukushintsha izinkolelo zakho ezimbi ngalokho okwesabayo futhi ucabange ngendlela engokoqobo.
Lolu hlobo lwezimo zengqondo olusiza kuzo?
Ukwelashwa Ngokuchayeka Kuyindlela yokwelapha ewusizo kakhulu ezimweni eziningi zempilo yengqondo. Bheka ithebula elingezansi ukuze uthole umbono ongcono.
| Isimo sempilo yengqondo | Incazelo elula |
|---|---|
| Ukwesaba Okuhlukahlukene | Ukwesaba okuthile njengokwesaba izindawo eziphakeme (i-Acrophobia) kanye nokwesaba izixuku (i-Agoraphobia). |
| Isifo sokucindezeleka ngemva kokucindezeleka (PTSD) | Ukucindezeleka okwenzeka ngemva kwesenzakalo esibuhlungu kakhulu. |
| Isifo sokuzikhukhumeza ngokweqile (OCD) | Imicabango ephazamisayo kanye nezenzo eziphindaphindwayo eziphendula kuyo. |
| Isifo sokukhathazeka esijwayelekile (i-GAD) | Ukukhathazeka ngokweqile nokwesaba okuzwakala njalo ngaphandle kwesizathu esithile. |
| Isifo Sokukhathazeka Komphakathi | Ukwesaba ngokweqile ukugxekwa abanye ezimweni zomphakathi. |
| Isifo Sokwethuka | Ukwesaba okukhulu, okungazelelwe kanye nezimpawu zomzimba ezenzeka ngaphandle kwesizathu. |
Ngaphezu kwalokho, lokhu kwelashwa kungasiza nakwezinye izinkinga zokudla . Kodwa khumbula ukuthi ngezinye izikhathi lezi zimo zingadinga ezinye izindlela zokwelapha, njengemithi, ngaphezu kwe-Exposure Therapy. Lokhu kufanele kuxoxwe nodokotela wakho.
Yiziphi izindlela ezahlukene zokwelashwa nge-Exposure Therapy?
Kunezindlela eziningana zokwenza lokhu kwelashwa. Udokotela wakho wezifo zengqondo uzokhetha indlela efanelana kahle nesimo sakho.
1. Ukuvezwa Kombono
Lokhu kuhilela ukucabanga ngokucacile ngesenzakalo esesabekayo, isimo, noma isenzo. Isibonelo, uma une-PTSD, ungase ucelwe ukuthi ukhumbule futhi uchaze imininingwane yesenzakalo esibuhlungu.
2. Ukuchayeka E-Vivo
'In vivo' isho 'empilweni yangempela'. Yilapho ubhekana khona nokwesaba kwakho empilweni yangempela, kodwa ngokuphephile . Isibonelo, uma wesaba ukuphakama (i-acrophobia), umelaphi wakho angase akuyise ngaphesheya kwebhuloho elivikelwe noma akucele ukuthi ubheke phansi usuka efasiteleni esakhiweni eside.
3. Ukuchayeka Kokubona Izinto Ezingaphakathi
Uma uzizwa wesaba kakhulu noma ukhathazekile, kunezinto ozizwayo emzimbeni wakho. Izinto ezifana nenhliziyo yakho ishaya ngokushesha, umzimba wakho uthuthumela, kanye nokuphefumula kwakho kuba nzima.. Kulolu hlobo lokwelapha, lezo zimpawu zomzimba zidalwe ngokwenziwa. Bese ufunda ukuthi, nakuba le mizwa ingakhululekile, ayilimazi. Lokhu kubaluleke kakhulu kulabo abesaba lokho abakuzwayo lapho besaba, kunokuba besaba into abayesabayo.
4. Ukubhekana nobuchwepheshe be-Virtual Reality (VR)
Kulokhu , ubuchwepheshe be-Virtual Reality (VR) busetshenziswa ukuphinda izinto kanye nezimo ozesabayo ngokwenziwa. Lokhu kubaluleke kakhulu ezimweni okunzima ukubhekana nazo ekusebenzeni. Isibonelo, umuntu owesaba ukundiza (aerophobia) angakuzwa lokho nge-VR ngaphandle kokugibela indiza.
Ukwelashwa kusebenza kanjani?
Okokuqala, umelaphi wakho uzobuza imibuzo ukuze aqonde kangcono ukwesaba kwakho nokukhathazeka kwakho. Ngemuva kwalokho, wena nomelaphi nizosebenzisana ukudala uhlelo olufanele wena .
Ngokuvamile, ukwelashwa kuqala ngento eyethusa kancane, into elula . Bese, kancane kancane, udlulela ezintweni ezinzima kakhulu. Ake sithathe isibonelo somuntu owesaba ukuphakama.
1. Isinyathelo sokuqala: Ukubuka izithombe ezinhle ezithathwe ezindaweni eziphakeme.
2. Isinyathelo sesibili: Uma usujwayele, bheka ngefasitela esitezi sesibili noma sesithathu sesakhiwo.
3. Isinyathelo sesithathu: Kancane kancane hamba uye ezitezi eziphakeme.
Esinyathelweni ngasinye, umelaphi wakho uzokufundisa izindlela ezahlukene zokuphatha ukwesaba kwakho nokukhathazeka (isibonelo, ukuvivinya umzimba kokuphefumula okuzolile). Le nqubo izoqhubeka uze ukwazi ukubhekana nokwesaba kwakho ngendlela evamile, ngaphandle kokwesaba.
Ingabe lokhu kuyindlela yokwelapha ephumelelayo ngempela?
Yebo. Ucwaningo lubonise ukuthi abantu abangaphezu kuka-90% abanezinkinga ezithile zokwesaba bangalulama cishe ngokuphelele uma beqeda ngempumelelo lokhu kwelashwa.
Kunzima kancane ukulinganisa impumelelo yayo ezimweni eziyinkimbinkimbi njenge-PTSD noma i-OCD, njengoba zidinga ezinye izindlela zokwelapha. Kodwa-ke, izifundo zikhombisile ngokusobala ukuthi i-Exposure Therapy iyindlela yokwelapha ebaluleke kakhulu futhi ephumelelayo yokuphatha lezo zimo.
Kufanele ngimbone nini udokotela?
Kujwayelekile ukuzizwa ungakhululekile futhi ucindezelekile kancane lapho uqala i-Exposure Therapy ngoba ubhekene ngqo nokwesaba kwakho. Kodwa khumbula, lokhu kuyindlela yokwelapha ephephile kakhulu futhi ephumelelayo uma kwenziwa uchwepheshe oqeqeshiwe.
Kodwa-ke, uma izimpawu zakho ziba zimbi kakhulu, noma uma ukwesaba noma ukukhathazeka kwakho kuba nzima ukukulawula, khuluma nodokotela wakho wezifo zengqondo noma udokotela ngokushesha .
Into ebaluleke kakhulu:Uma unemicabango yokuzibulala nganoma yisiphi isikhathi, sicela ungahlupheki wedwa. Yiya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze ngokushesha. Noma khuluma nomuntu omethembayo ngalokhu bese ucela iseluleko sezokwelapha ngokushesha.
Ukucela usizo ngesimo sempilo yengqondo ngezinye izikhathi kungazwakala kuyinto enzima ukuyenza, kodwa kungenye yezinto ezinkulu ongazenzela zona. Ukwelashwa okufana ne-Exposure Therapy kungakusiza ufunde ukuphila ngempumelelo nokwesaba kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelashwa Kokuchayeka Kuyindlela yokwelapha ephumelela kakhulu ekusiza ukuthi ubhekane nokwesaba kwakho ngokuphephile nangendlela elawulwayo.
- Ukugwema izinto ozesabayo kungase kukunikeze impumuzo yesikhashana, kodwa ekugcineni, kuzokwenza lokho kwesaba kube kubi nakakhulu.
- Lokhu kwelashwa kulungiselelwe ngokwesimo sakho, okuhleliwe, nangaphansi kokuqondiswa kochwepheshe oqeqeshiwe.
- Ukwelashwa kungase kube nzima kancane ekuqaleni, kodwa kuletha imiphumela ephumelelayo kakhulu.
- Uma unokwesaba, ukukhathazeka, noma ukwesaba okuthinta impilo yakho, ungalokothi unqikaze ukucela usizo. Khuluma nodokotela wakho ngalokhu.
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