Ukwesaba nokukhathazeka kuyimizwa evamile esiyitholayo ngaso sonke isikhathi. Cabanga ngakho, ngaphambi kokuhlolwa okubalulekile, lapho kuvela inkinga emsebenzini, noma lapho wenza isinqumo esikhulu, kuvamile ukuzizwa wesaba noma ukhathazekile. Kuyindlela yobuchopho bethu yokusabela ekucindezelekeni nokusixwayisa ngengozi ezayo.
Kodwa-ke, uma lokhu kwesaba nokukhathazeka kuba yinto engalawuleki futhi engabekezeleleki, okungukuthi, uma kuba ngokweqile kangangokuthi kuphazamisa imisebenzi yansuku zonke, ubudlelwano namalungu omndeni, kanye nokuxhumana nabantu, khona-ke akuyona into evamile. Sikubiza ngokuthi isifo sokukhathazeka . Lokhu ukugula kwengqondo. Kodwa into engcono kakhulu ukuthi ngokwelashwa okufanele, abantu abaningi bangalawula lesi simo kahle futhi baphile impilo evamile.
Yiziphi izinhlobo eziyinhloko zezinkinga zokukhathazeka?
Ukukhathazeka akuyona into eyenzeka kuzo zonke izimo. Kunezinhlobo eziningi ezahlukene zokukhathazeka. Ukuqonda kahle ukuthi hlobo luni onalo kubalulekile ekwelashweni. Ake sibheke izinhlobo eziyinhloko.
| Uhlobo lokukhathazeka | Kalula nje, kuyini? |
|---|---|
| Isifo Sokukhathazeka Esijwayelekile | Umuzwa oqhubekayo wokukhathazeka ngokweqile nokwesaba okungalawuleki, ngisho nangezinto ezivamile zansuku zonke. |
| Isifo Sokwethuka | Ukwesaba okukhulu nokungazelelwe okwenzeka ngesikhathi esingalindelekile. Siphinde sikubize ngokuthi ukuhlaselwa uvalo . Ngalesi sikhathi, ungase uzizwe ujuluka kakhulu, ushaya isifuba ngokushesha, kanye nokuphelelwa umoya. Abanye abantu bacabanga ukuthi ukuhlaselwa yinhliziyo. |
| Isifo Sokukhathazeka Komphakathi | Ukuzizwa ukwesaba okukhulu namahloni lapho uhlangana nabantu, ukhuluma phambi kwabantu, noma uya emaphathini. Bavame ukucabanga ukuthi abanye bazobahlulela noma bahlekise ngabo. Lokhu kuholela ekugwemeni izimo zomphakathi. |
| Ukwesaba Okuthile | Ukwesaba okungavamile, okweqile kwento noma isimo esithile (isib., ukuphakama, ukundiza, izilwane, igazi). |
| I-Agoraphobia | Ukuzizwa ukwesaba okukhulu lapho usezindaweni lapho kunzima khona ukuthola usizo noma ukubaleka esimweni esiphuthumayo (isib., ezindaweni ezinabantu abaningi, amabhasi, ama-lifti). |
| Ukukhathazeka Ngokuhlukana | Lokhu akusikho okwezingane ezincane kuphela, kungenzeka kunoma ubani wanoma yimuphi ubudala. Uma umuntu oseduze nawe (abazali, umlingani) enza konke okusemandleni akhe ukuze ababone, bazizwa besaba kakhulu ukuthi kukhona okubi okuzokwenzeka kulowo muntu. |
Yiziphi izimpawu ezivamile zalesi simo?
Izimpawu eziyinhloko zokukhathazeka ukwesaba nokukhathazeka ngokweqile. Kodwa-ke, ungase ubhekane nokungakhululeki ngokomzimba okuhlukahlukene. Lezi zimpawu zingahluka kuye ngohlobo lokukhathazeka onalo.
Nazi izimpawu ezivamile:
- Umuzwa wokukhathazeka, ukwesaba okungazelelwe, nokungazethembi.
- Ukuzizwa sengathi inhlekelele enkulu noma ingozi izokwenzeka.
- Ukungalali , ukuzizwa ukhathele ngaso sonke isikhathi.
- Ukungakwazi ukuhlala uzolile endaweni eyodwa.
- Izandla nezinyawo ezibandayo, ukujuluka ngokweqile, kanye nomuzwa wokuba ndikindiki.
- Ubunzima bokuphefumula noma ukuphefumula ngokushesha kunokuvamile (ukuphefumula ngokweqile).
- Ukushaya kwenhliziyo okusheshayo (ukushaya kwenhliziyo).
- Ukuthuthumela komzimba.
- Umlomo owomile .
- Ukungakhululeki esiswini, isicanucanu.
- Ukuqina kwemisipha.
- Isiyezi (i-vertigo) noma ikhanda elikhanyayo .
- Ukucabanga ngokukhathazeka njalo ngenkinga efanayo.
- Ukungakwazi ukugxila.
- Ukugwema kakhulu izinto noma izindawo ezesabekayo.
Into ebaluleke kakhulu ukuthi, ungazinqumeli wedwa ukuthi unesifo sokukhathazeka ngoba nje unesinye noma ngaphezulu salezi zimpawu. Kufanele nakanjani ubone udokotela ngalokho.
Kungani lolu hlobo lokukhathazeka luvela? Ziyini izimbangela?
Kunzima ukukhomba isizathu esisodwa salokhu. Lesi simo singabangelwa yinhlanganisela yezici eziningana.
- Izakhi zofuzo: Izinkinga zokukhathazeka zingadluliselwa kusuka esizukulwaneni kuya kwesinye. Uma othile emndenini wakho enalesi simo, nawe usengozini enkulu yokuba naso.
- I-Brain Chemistry: Ucwaningo luthole ukuthi lesi simo singase sibangelwe yiphutha noma ukungalingani kwezifunda ezilawula ukwesaba nemizwa ebuchosheni bethu.
- Ukucindezeleka kwemvelo kanye nezenzakalo ezibuhlungu: Izenzakalo ezibuhlungu ozibonile noma ohlangabezane nazo zingaba nomthelela omkhulu kulokhu. Isibonelo, ukuhlukunyezwa ebuntwaneni, ukufa kothandekayo, noma ukuchayeka ebudloveni.
- Ukusebenzisa izidakamizwa noma utshwala: Abanye abantu baphendukela ezidakamizweni ukuze bafihle noma banciphise ukukhathazeka kwabo. Futhi, ukusebenzisa izidakamizwa notshwala kungabangela izinkinga zokukhathazeka.
- Ezinye izimo zezokwelapha: Ezinye izimo zenhliziyo, zamaphaphu kanye ne-thyroid zingaba nezimpawu ezifana nezokukhathazeka, ngakho-ke kubalulekile ukugwema ezinye izimo.
Yiziphi izindlela zokwelapha eziphumelelayo zalokhu?
Ungakhathazeki, kunezindlela zokwelapha eziphumelela kakhulu zokunciphisa nokuphatha izimpawu zokukhathazeka. Ngokuvamile, kokubili imithi kanye nokwelulekwa kusetshenziswa ndawonye.
Imithi
Udokotela wakho uzokunikeza imithi efanele kuye ngesimo sakho. Ezinye zalezi zifaka:
- Ama-antidepressant: Kulezi zinsuku, umugqa wokuqala wokwelashwa kokukhathazeka yimithi emisha yokucindezeleka efana ne-"SSRIs" kanye ne-"SNRIs." Lawa asebenza ngokulinganisela amakhemikhali obuchopho nokuthuthukisa isimo sakho sengqondo.
- Ama-Benzodiazepine: Lawa asetshenziswa isikhathi esifushane ngoba anciphisa ngokushesha ukukhathazeka.
- Ama-Beta-blocker: Nakuba lena imithi yokwelapha umfutho wegazi ophakeme, iyasiza futhi ekulawuleni izimpawu zomzimba zokukhathazeka, njengokushaya kwenhliziyo nokuthuthumela.
Okubalulekile: Ungayeki ngokuzumayo ukuphuza imithi oyinikezwe udokotela wakho ngaphandle kweseluleko sikadokotela wakho. Lokhu kungabangela ukuthi izimpawu zakho zibuye.
Ukwelulekwa Nokwelashwa
Njengemithi, ukwelulekwa nakho kubaluleke kakhulu.
- Ukwelapha Ngengqondo: Ungaxoxa ngemicabango nemizwa yakho nomeluleki wezempilo yengqondo oqeqeshiwe, futhi ufunde izindlela zokuyiqonda nokuyiphatha.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT):Lena indlela ethandwa kakhulu futhi ephumelelayo. Ikufundisa indlela yokuguqula imicabango yakho emibi neyesabekayo ibe ngemihle. Kancane kancane uziqeqesha ukubhekana nokwesaba kwakho.
Izinto ongazenza wena ukuze uphathe izimpawu
Kanye nokwelashwa, izinguquko ezincane endleleni yakho yokuphila zingasiza kakhulu ekukusizeni ulawule lesi simo.
- Qaphela isimo sakho: Uma wazi okwengeziwe ngalesi sifo, kuzoba lula ukusilawula.
- Nciphisa i-caffeine: Gwema izinto ezifana nekhofi, itiye, ushokoledi, neziphuzo zamandla. Lokhu kungandisa ukukhathazeka.
- Gwema utshwala nezidakamizwa ngokuphelele.
- Ukudla okuhle nokuzivocavoca: Ukuzivocavoca kwansuku zonke njengokuhamba nokugijima kukhipha amakhemikhali ebuchosheni anciphisa ukucindezeleka.
- Lala kahle: Ukulala kubalulekile. Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Prakthiza amasu okuzola: Izinto ezifana nokuzindla, i-yoga, kanye nokuzivocavoca okujulile kokuphefumula kuyasiza kakhulu ekuthuliseni ingqondo.
- Yiba nobudlelwano nabantu: Ukukhuluma nabangani abahle, abathembekile nokwabelana ngemicabango yakho kuhle kakhulu empilweni yengqondo.
- Cela usizo: Ukujoyina amaqembu okusekelana nabantu abaye baba nokuhlangenwe nakho okufana nokwakho kuzokusiza uzizwe sengathi awuwedwa.
Umlayezo Wokuya Nawe Ekhaya
- Wonke umuntu ubhekana nokwesaba okuvamile nokukhathazeka. Kodwa uma kuba yinto engabekezeleleki futhi ephazamisa impilo yansuku zonke, kungaba yisifo sokukhathazeka.
- Nakuba ukuphila nalesi simo kungaba nzima, awuwedwa. Usizo luyatholakala.
- Ngokwelashwa okufanele, okungukuthi, imithi kanye nokwelulekwa, lesi simo singalawulwa kahle kakhulu.
- Uma unalezi zimpawu, ungesabi noma ube namahloni okubona udokotela wakho . Leso isinyathelo sokuqala esingcono kakhulu ongasithatha.
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