Ingabe nawe wesaba ukungena ekhishini uyopheka? Ake sixoxe ngalokhu (i-Mageirocophobia)!

Ingabe ngezinye izikhathi uzizwa ukhungathekile futhi ukhathazekile ngokungena ekhishini uyopheka okuthile? Noma uzizwa ukhathazekile futhi ucasukile ngisho nalapho ubona othile epheka? Kwabanye abantu, lokhu akuyona nje into yokungathandi, kodwa ukwesaba okungabekezeleleki. Namuhla sizokhuluma ngesinye isimo esinjalo, ukwesaba ukupheka (i-Mageirocophobia) .

Kuyini lokhu kwesaba ikhishi (i-Mageirocophobia)?

Kalula nje, i-Mageirocophobia ukwesaba ukupheka ngokweqile, okungavamile, nokungalawuleki. Kwezokwelapha, lokhu yilokho esikubiza ngokuthi i-phobia ethile . Okusho ukuthi, ukwesaba okukhulu noma ukukhathazeka ngento ethile - kulokhu, ukupheka. Lesi simo (i-Mageirocophobia) ngezinye izikhathi singahlotshaniswa nezinye izinkinga zempilo yengqondo. Isibonelo:

• Izimo ezibangela imicabango ephindaphindayo kanye nokuphoqeleka, njenge -Obsessive-Compulsive Disorder ( OCD ): Lapha, imicabango efana nokuthi isinyathelo ngasinye engadini senziwe kahle noma ukuthi kukhona yini igciwane ingaphinde ivele futhi yandise ukwesaba.
• Ukufuna Ukuphelela: Abantu abanalolu hlobo lokufuna ukuphelela bayazisola futhi bazizwe kabi ngokwenza ngisho nephutha elincane kakhulu . Ngakho-ke, uma isidlo singekho kahle ngesikhathi sipheka, bangase bakhungatheke futhi besabe.

Esinye isizathu salokhu kwesaba ukwesaba ngokweqile ukwenza amaphutha ngenkathi upheka. La maphutha angaholela ku:

• Imililo: Izinto zasekhishini ezifana nezitofu, ama-oven, nama-microwave zingabangela imililo , akunjalo? Ikakhulukazi uma umlilo kawoyela uqala, ungasakazeka ngokushesha futhi kube nzima ukuwucima. Akumangalisi ukuthi sesaba uma sicabanga ngezinto ezinjengalezi ngaso sonke isikhathi.
• Ubuthi bokudla : Ukwesaba ukuthi ukudla okuthile kungangcoliswa futhi kukugulise uma kungaphekwanga kahle. Cabanga ukuthi kungaba buhlungu kanjani uma othile edla okuthile okuphekiwe bese egula.
• Ukudla kulahlekelwa ukunambitheka: Ngisho noma wenza iphutha elincane, uma upheka kakhulu noma upheka kakhulu isidlo, singalahlekelwa ukunambitheka kwaso. Ungase ucabange, "Ngeke kube khona umuntu ozokudla ukudla engikwenzile?" "Kuthiwani uma bethi akumnandi?"
• Ukulimala : Kukhona ingozi yokulimala okuncane uma usebenzisa izinto ezibukhali njengemimese nezikele. Ungase uzizwe wesaba, njengokuthi "Ngingazisika yini isandla sami?" noma "Ngizoshiswa ngamanzi ashisayo?"
• Ukucindezeleka :Ukupheka kuwumsebenzi othatha isikhathi futhi ogxile. Uma ungumuntu omatasa, ukupheka kungazwakala sengathi kunengcindezi enkulu ngaphezu kwalokho.

Kuyini ngempela i-phobia?

Bheka manje, sonke sinokwesaba okuncane komlilo, izikhali ezibukhali, nokugula, akunjalo? Lokho kujwayelekile, kungokwemvelo. Ukwesaba okunjalo akusivimbeli ukuba siqhubeke nokuphila kwethu kwansuku zonke. Kodwa ukwesaba kuwukwesaba okukhulu kakhulu, okunamandla. Kukwenza wenze noma yini ukuze ugweme into noma isimo esesabekayo. Ukwesaba kubangela ukuthi ube nemicabango nokuziphatha okungavamile okunzima ukukulawula. Le mizwa ingaba yinselele enkulu empilweni yakho yansuku zonke.

Ukuchaza lokhu kwesaba ikhishi (i-Mageirocophobia) ngokuqhubekayo...

Kuvamile ukuthi abantu abaningi bazizwe benovalo noma besaba izinto ezifana nokuzama iresiphi entsha noma ukuphekela izivakashi. Kodwa-ke, kumuntu one-Mageirocophobia, umcabango wokupheka noma ukubona omunye umuntu epheka ungabangela ukukhathazeka okungabekezeleleki. Ngezinye izikhathi lokhu kungaba kubi kakhulu kangangokuthi kungaholela ekuhlaselweni uvalo , lapho ukwesaba kuba kukhulu khona kangangokuthi kunzima ukuphefumula.

Uma uzizwa sengathi unalesi simo, asikho isizathu sokuba namahloni noma sokusifihla. Akulona iphutha lakho. Into ebalulekile ukuthi ungathola usizo ngaso futhi kunezindlela zokwelapha ezingasiza ekunciphiseni umthelela esinawo empilweni yakho. Ukukhuluma nodokotela wakho ngalokhu kungaba yisinyathelo sokuqala sokululama.

Kungani lokhu kwesaba kwenzeka? (Izimbangela ze-Mageirocophobia)

Kunezizathu eziningana eziyinhloko ezibangela ukwesaba ukupheka (i-Mageirocophobia). Ake sibheke ukuthi ziyini.

• Izakhi zofuzo: Uma othile emndenini wakho, njengomama wakho, ubaba, noma izingane zakini, eke waba nezinkinga zempilo yengqondo ezihlobene nokukhathazeka, njengokucindezeleka noma ezinye izinkinga zemizwa , ungase ube nomuzwa omncane wokuthuthukisa lolu hlobo lokwesaba. Kuyinto evela kuzakhi zofuzo zakho.
• Indawo kanye nokuhlangenwe nakho kwesikhathi esidlule: Kungenzeka ukuthi wake waba nokuhlangenwe nakho okubuhlungu noma okwesabisayo ngokupheka esikhathini esidlule. Isibonelo, ngesikhathi useyingane, kwenzeka okuthile ekhishini futhi wesaba kakhulu lapho ukukubona. Noma, kungenzeka ukuthi wezwa ubuhlungu obukhulu lapho othile egxeka isidlo osiphekile esikhathini esidlule, ethi izinto ezinjengokuthi, "Lokhu akudliwa, akuphephile." Okuhlangenwe nakho okunjalo kungagcinwa endaweni ethile engqondweni yakho futhi kamuva kungavela njengohlobo lokwesaba.

Ziyini izimpawu zalokhu kwesaba? (Izimpawu ze-Mageirocophobia)

Uma une-Mageirocophobia, ungase ubonise izimpawu ezithile zokuziphatha nezomzimba. Lezi zingahluka kuye ngomuntu nomuntu.

Izinguquko zokuziphatha

Lokhu kwesaba kungaholela ekuziphatheni okuningana okuthinta impilo yakho yansuku zonke:

• Ukugwema ukusondela ekhishini ngenxa yokwesaba ukubonakala upheka. Mhlawumbe ngisho nokugwema ukungena ekhishini ekhaya.
• Ukuzama ukukhetha imisebenzi lapho ungahlangani khona nabantu abaphekayo.
• Abafuni ukuya ezindaweni zokudlela noma ukuyodla ngaphandle ngoba besaba ukuthi uma kukhona ikhishi elibonakalayo, bazobona othile epheka.
• Yeka ukupheka ekhaya ngokuphelele, njalo ulethe ukudla esitolo, noma ulinde omunye umuntu ukuthi akuphekele.

Ukungakhululeki ngokomzimba

Lesi simo (i-Mageirocophobia) singabangela ukuthi uzizwe ungakhululekile ngokomzimba. Kungazwakala njengokugula, njengokuthi:

• Ukuzizwa ukhathazekile okungabekezeleleki.
• Umuzwa wokoma emlonyeni nasemphinjeni .
• Ukujuluka kakhulu kunokujwayelekile.
• Ubuhlungu bekhanda obuhlala njalo.
• Ukuzwa sengathi imisipha yakho iyaqina futhi iyaqina (ukuqina kwemisipha) .
• Ukwanda kwesilinganiso senhliziyo ngokuzumayo , njengokushaya kwenhliziyo esifubeni (ukushaya kwenhliziyo).
• Ukungakhululeki esiswini , ngezinye izikhathi kuhambisana nesicanucanu, ukuhlanza, noma uhudo.
• Ukuzizwa njalo ucindezelekile kakhulu engqondweni kanye nokucindezeleka .

Lesi simo sitholakala kanjani? (Ukuxilongwa kwe-Mageirocophobia)

Azikho izivivinyo zegazi ezikhethekile noma ama-scan okuxilonga lesi simo (i-Mageirocophobia). Udokotela wakho noma umeluleki wezempilo yengqondo uzokhuluma nawe ngezimpawu zakho, izindlela zakho zokuziphatha, kanye nokuhlangenwe nakho kwakho kwangaphambilini ukuze akusize uqonde lesi simo. Udokotela wakho angase akubuze imibuzo efana nalokhu:

• "Ingabe wena noma omunye umuntu emndenini wakho wake waba nokwesaba okuthile noma isimo esifana nesifo sokukhathazeka komphakathi ?"
• "Ucabanga kangaki ngokupheka? Kwenzekani uma leyo micabango ifika kuwe?"
• "Uma ucabanga ngokupheka, uzizwa kanjani uma ubhekene nalelo thuba? Yimiphi imizwa evukayo?"
• "Yini oyisaba kakhulu ekhishini? Ukuthi izosha? Ukuthi ukudla kuzolahlekelwa ukunambitheka kwakho? Noma okunye?"
• "Ingabe ukwesaba kwakho ukupheka kushintshe imikhuba yakho yansuku zonke?"
• "Ingabe manje usugwema izinto owawuzijabulela ukuzenza nezindawo owawuvame ukuya kuzo (isib., amaphathi emakhaya abangani, emikhosini) ngenxa yalokhu kwesaba?"

Izimpendulo zakho eziqotho kule mibuzo zizosiza udokotela wakho ukuthi anqume ngokunembile ukuthi une-Mageirocophobia noma esinye isimo.

Yiziphi izindlela zokwelapha lokhu? (Ukwelashwa kwe-Mageirocophobia)

Ukwelashwa okuphumelelayo nokusetshenziswa kabanzi kwalesi simo (i-Mageirocophobia) yi -Exposure Therapy . Kungenzeka ukuthi uke wezwa ngalokhu. Kungase kubonakale kulula kakhulu, kodwa kuyindlela ephumelela kakhulu. Kulokhu, umelaphi oqeqeshiwe ngokucophelela, kancane kancane, nangendlela elawulwayo ukuvezela into oyesabayo, okungukuthi, ingadi nezinto ezihlobene nayo. Ngesikhathi esifanayo, ufundiswa izindlela zokubhekana nezimo ezinempilo zokubhekana nokulawula lokhu kwesaba. Okokuqala, qala ngezinto ongazesabi kakhulu, futhi ezinobungozi obuphansi. Isibonelo:

• Ukubuka izithombe zabantu abalima engadini.
• Ukubuka amavidiyo amayelana nendlela yokupheka.
• Ukuthinta nokubuka izitsha zasekhishini (ngaphandle kokupheka).

Njengoba ukwesaba kwakho kuncipha kancane kancane, udokotela wezokwelapha uzokuhambisa esinyathelweni esilandelayo. Mhlawumbe,

• Ukubukela omunye umuntu epheka.
• Ukusiza ekwenzeni into elula (njengesandwich).
• Ekugcineni, ufika eqophelweni lapho uzama ukupheka okuthile okuncane wedwa.

Uma wenza lokhu kwelashwa kahle, ukwesaba kwakho i-IKA kuzoncipha kancane kancane, futhi ukupheka nokuba seduze nayo kuzoba lula futhi kube yinto evamile kuwe kancane kancane.

Ingabe kukhona ezinye izindlela zokwelapha ezingasiza?

Yebo, ngaphezu kokwelashwa ngokuchayeka, kunezinye izindlela eziningana zokwelapha nezindlela ezingasiza:

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kungenye indlela yokwelapha ebaluleke kakhulu. I-CBT ikusiza ukuthi uhlole ukuthi kungani uzizwa wesaba futhi ukhathazekile kangaka ngokupheka. Ikusiza ukuthi ubone imicabango engalungile nengenangqondo onayo engqondweni yakho (isb., "Konke engikuphekayo kubi," "Uma ngipheka, ngizolimala") bese uyishintsha ngemicabango engokoqobo neyakhayo. Ikusiza futhi ukuthi ufunde ukubhekana nemicabango engemihle ngaphandle kokuyivumela.
• Imithi: Kubalulekile ukukhumbula ukuthi imithi ayikwazi ukwelapha ngokuphelele i-Mageirocophobia. Kodwa-ke, eminye imithi ingasiza ekulawuleni izimpawu. Isibonelo, imithi efana nemithi yokucindezeleka ingasiza ekunciphiseni ukuphazamiseka kwemizwelo yakho kanye nokukhathazeka. Futhi, imithi yokulwa nokukhathazeka inganikezwa isikhathi esifushane ukulawula ukukhathazeka okungazelelwe, okukhulu. Kodwa-ke, yonke le mithi kufanele ithathwe kuphela ngaphansi kweseluleko sezokwelapha, uma inqunywe udokotela, ngesilinganiso esinqunyiwe, kanye nesikhathi esinqunyiwe.
• Amasu okunciphisa ukucindezeleka: i-yoga , ukuzindla, izivivinyo zokuphefumula okujulile zingakusiza uphumule ingqondo nomzimba wakho. Uma uzijwayeza nsuku zonke, ukukhathazeka kwakho kuzoncipha futhi uzothola amandla engqondo nokuzethemba kokunqoba lesi simo (i-Mageirocophobia).

Ingabe kukhona esingakwenza ukuze sigweme lokhu kwesaba?

Abanye abantu bangase babe sengozini enkulu yokuthola izinkinga ezihlobene nokukhathazeka. Uma ungomunye walaba bantu, ukuthatha izinyathelo zokuphatha ukukhathazeka kwakho kusenesikhathi kungasiza ngandlela thile ekukuvimbeleni ukuthi kukhule kube ukwesaba. Nazi ezinye izinto ongazenza ukuze unciphise ingozi yakho yokuthola i-Mageirocophobia kanye nezinye izinhlobo zokwesaba:

• Nciphisa noma uyeke ngokuphelele ukusetshenziswa kotshwala nezinye izidakamizwa .
• Ukusebenzisa izindlela zokunciphisa ukucindezeleka empilweni yansuku zonke nasemsebenzini (isib. ukusebenza ngendlela ekhululekile, ukuzibandakanya ezintweni ozithandayo)
• Gwema ukubhema kanye nokusetshenziswa kogwayi okunye.
• Ukuchitha isikhathi nabantu abakuthandayo nabakuqondayo , ukhuluma nabo ngalokho okusengqondweni yakho.
• Qala umdlalo omusha ozokulethela injabulo. Lokhu kungakusiza ukuthi ukhiphe ingqondo yakho ezintweni ezikwesabisayo.

Singakwazi yini ukuphuma kulesi simo? Ikusasa lizosiphathelani?

Yebo, impela. Ukwelashwa okufana nokwelashwa ngokuchayeka , ukwelashwa kokuziphatha kwengqondo (CBT) , kanye, uma kudingeka, imithi ingakusiza kancane kancane unqobe ukwesaba kwakho ukupheka. Lokhu akuyona into eyenzeka ngobusuku obubodwa, kuthatha isikhathi esithile, kodwa ungafinyelela imiphumela ephumelelayo nakanjani. Ngemva kokwelashwa, kuzoba lula ngawe ukwenza imisebenzi yakho yansuku zonke ngaphandle kokwesaba. Ngezinye izikhathi, ungase uzizwe wesaba futhi ukhathazekile futhi lapho upheka. Lokho kuvamile. Kodwa-ke, ngoba usufundile ukuthi ungazola kanjani futhi ulawule leyo mizwa phakathi nalezo zikhathi, uzokwazi ukuvimbela leyo mizwa ukuthi ibe nzima futhi ithinte impilo yakho.

Ezinye izinto okudingeka uzazi ukuze unqobe lokhu kwesaba

Ukuze unqobe lokhu kwesaba (i-Mageirocophobia), ukufunda okwengeziwe ngokulima nokwandisa ulwazi lwakho ngakho nakho kuzoba usizo olukhulu ekwandiseni ukuzethemba kwakho.

• Funda kabanzi ngemithetho yokuphepha kokudla. Isibonelo, ungafunda ukuthi ungayisebenzisa kanjani i-thermometer yokudla yedijithali ukuhlola ukuthi ukudla kuphekwe kahle futhi kusezingeni lokushisa eliphephile. Ukwazi lezi zinto kungasiza ekunciphiseni ukwesaba ubuthi bokudla.
• Funda ukupheka into oyithandayo ngokucela umngane onesineke noma ilungu lomndeni olethembayo ukuthi likusize ukuyipheka. Ngemuva kwalokho ungabuza imibuzo futhi ufunde ngaphandle kokwesaba.
• Uma kungenzeka, yiya ekilasini lokupheka.Khetha ikilasi elinomoya omuhle nonobungane. Uma uya ekilasini, bavame ukukwenza umsebenzi wokulungiselela, ukuze ugxile ekuphekeni. Ngaphezu kwalokho, njengoba kukhona abanye abantu, kungaba yinto ejabulisayo.
• Ezinsukwini zokuqala, sebenzisa isevisi yokulethwa kokudla . Lokhu kuzokusindisa ekubeni uye esitolo bese ubona izinto ezesabekayo. Ezinye izinsizakalo zinikeza nama-kit okudla noma ngisho nokudla okulungisiwe .

Khumbula lokhu.

Ngakho-ke, ekugcineni, kufanele ngikutshele, lokhu kwesaba ukupheka, okungukuthi (i-Mageirocophobia), kuyisimo sangempela esingaba nomthelela omkhulu empilweni yabanye abantu. Isikhathi esiningi, abantu besaba imiphumela yalokho abakuphekayo. "Abanye bazocabangani uma ngenza iphutha?", "Ingabe kuzolimaza umuntu?" yizona zinto ezivame kakhulu ezingqondweni zabo. Ngenxa yalokhu, ungazama ukugwema ukupheka ngokuphelele, ngisho nokugwema ukucabanga ngakho. Kodwa uma wenza lokho, lokhu kwesaba kuzothatha impilo yakho kakhulu, kukulawule.

Kodwa akudingeki uphile kanje phakade. Ungakunqoba lokhu. Ngosizo lochwepheshe wezempilo yengqondo oqeqeshiwe, ikakhulukazi ngokwelashwa ngokuchayeka kanye nokwelashwa kokuziphatha kwengqondo (CBT), ungakunqoba ngokuphelele lokhu kwesaba. Futhi, ukufunda okuncane ngokupheka nokuphepha kokudla kungasiza ekunciphiseni ukwesaba kwakho futhi kwandise ukuzethemba kwakho. Khumbula, ukucela usizo akuyona ubuthakathaka, kungamandla!

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I- Mageirocophobia, ukwesaba ukupheka, i-phobia, impilo yengqondo, ukukhathazeka, ukwelashwa kokuchayeka, i-phobia