Uyasaba ukupheka ekhishini? Ake sixoxe nge-Mageirocophobia - Nirogi Lanka

Ingabe uke uzizwe ukhungathekile noma ukhathazekile ngokucabanga nje ngokungena ekhishini ukuyolungisa ukudla? Ingabe ukubuka omunye umuntu epheka kukwenza uzizwe ungakhululekile, ukhathazekile, noma ungakhululekile? Kwabaningi, lokhu akuyona nje into elula yokungayithandi imisebenzi yasekhaya; kungaba ukwesaba okukhulu nokukhubazayo. Namuhla, eNirogi Lanka , sihlola lesi simo esithile: ukwesaba ukupheka (iMageirocophobia) .

Iyini ngempela i-Mageirocophobia?

Kalula nje, i-Mageirocophobia ukwesaba okukhulu, okungenangqondo, futhi okuvame ukungalawuleki kokupheka. Emkhakheni wezokwelapha, sihlukanisa lokhu njengokwesaba okuthile . Lokhu kusho ukuthi uzwa umuzwa ojulile wokwesaba noma ukukhathazeka okubangelwa yisisusa esithile —kulokhu, isenzo sokupheka.

I-Mageirocophobia ngezinye izikhathi ingahlotshaniswa nezinye izinkinga zempilo yengqondo, njenge:

• Isifo Sokucindezeleka Okungapheli (OCD): Ungase uzizwe uhlushwa imicabango ephindaphindayo, njengokukhathazeka ngokuthi awulandelanga zonke izinyathelo kahle noma ukuthi ungase ungcolise ukudla ngamagciwane, okwandisa ukukhathazeka kwakho.
• Ukufuna Ukuphelela: Uma uzigcina ezindinganisweni eziphakeme kakhulu, ngisho nephutha elincane ekhishini lingabangela ukuzigxeka okujulile nokucindezeleka ngokomzwelo, okuholela ekwesabeni inqubo ngokwayo.

Lokhu kwesaba kungabuye kugxile ekukhathazekeni okuzungeze izingozi ezingase zihlotshaniswe nokupheka, njenge:

• Izingozi Zomlilo: Izinto zasekhishini ezifana nezitofu, ama-oven, nama-microwave zithwala ingozi yangempela yezingozi zomlilo . Ukukhathazeka njalo ngezinhlekelele ezingaba khona, ikakhulukazi ezihilela imililo yamafutha, kungadala ukwesaba okukhulu.
• Ubuthi bokudla : Kukhona ukwesaba okuvamile kokungcola noma ukubangela ukugula ngokulungiselela ukudla okungaphephile . Ukucabanga ngomuntu omkhathalelayo ukuthi agule ngenxa yokupheka kwakho kungaba umthwalo osindayo.
• Ukwehluleka kokupheka: Ukwesaba ukuthi ukudla kwakho kuzobe kungamnandi, kuphekwe ngokweqile, noma kushiswe—kanye nokwesaba okulandelayo kokugwetshwa—kungaba yinto esabekayo.
• Ukulimala Emzimbeni : Ingozi yokusikwa yimimese ebukhali noma ukusha okuvela ezindaweni ezishisayo ingaholela ekusabeleni okunokwesaba.
• Ukucindezeleka : Uma usuvele uphila impilo ecindezelayo, isidingo esengeziwe sokupheka singazwakala njengomthwalo onzima.

Kuyini ukwesaba?

Kungokwemvelo ngokuphelele ukuqapha umlilo noma izinto ezibukhali; lokho kuyimvelo enempilo esigcina siphephile. Kodwa-ke, ukwesaba kuyinto enamandla kakhulu futhi ephazamisayo. Kuholela ekuziphatheni okuqhubekayo kokugwema kanye nemicabango ephazamisayo ephazamisa impilo yakho yansuku zonke.

Ukuqonda kabanzi i-Mageirocophobia…

Nakuba abantu abaningi bezizwa besaba kancane bezama iresiphi entsha, umuntu one-Mageirocophobia ubhekana nokukhathazeka okukhulu lapho ecabanga ngokupheka. Ezimweni ezimbi kakhulu, lokhu kungabonakala njengokuhlaselwa uvalo , lapho ungase ubhekane nokwesaba okungazelelwe, ukushaya kwenhliziyo, kanye nobunzima bokuphefumula.

Uma ubona lezi zimpawu kuwe, sicela wazi ukuthi asikho isizathu sokuzizwa unamahloni noma sokuhlupheka buthule. Lokhu akukhona ukwehluleka komuntu siqu. Into ebaluleke kakhulu okufanele uyikhumbule ukuthi usizo luyatholakala, futhi kunezindlela zokwelapha ezisebenzayo zokukusiza ukuthi uphinde uthole ukulawula futhi unciphise lo mthelela empilweni yakho. Ukukhuluma nodokotela wakho kuyisinyathelo sokuqala sokuthola impumuzo.

Yini ebangela lokhu kwesaba? (Izimbangela ze-Mageirocophobia)

Kunezici eziningana ezingabangela ukuthuthukiswa kwe-Mageirocophobia:

• Izakhi zofuzo: Uma umndeni wakho unomlando wezimo zempilo yengqondo njengokucindezeleka noma ezinye izinkinga zemizwa , ungase ube nesifo sofuzo esiphezulu sokuthuthukisa izimo ezihlobene nokukhathazeka.
• Izici zemvelo kanye nokuhlangenwe nakho kwesikhathi esidlule: Isigameko esibuhlungu esidlule esihlobene nekhishi singabangela lolu valo. Isibonelo, ukubona umlilo ekhishini useyingane noma ukubhekana nokugxekwa okunzima nokululazayo ngamakhono akho okupheka esikhathini esidlule kungabonakala njengokukhathazeka okujulile kamuva ekuphileni.

Ziyini izimpawu ze-Mageirocophobia?

Izimpawu zingahluka kumuntu nomuntu, zibonakala kokubili ekuziphatheni kwakho nasempilweni yakho yomzimba.

Izinguquko Zokuziphatha

• Ukugwema: Ukwenza konke okusemandleni ukuze ugweme ikhishi noma ngisho nokungena endlini lapho othile epheka khona.
• Ukukhetha imisebenzi: Ukukhetha imisebenzi eqinisekisa ukuthi awusondeli ekhishini noma endaweni yokulungiselela ukudla.
• Ukugwema umphakathi: Ukugwema izindawo zokudlela lapho ikhishi libonakala khona, noma ukwenqaba ukudla ukudla okulungiselelwe abanye ngenxa yokwesaba indawo yokupheka.
• Ukuhoxa ngokuphelele: Ukuthembela ngokuphelele ekudleni okuthengwe esitolo noma ukulinda omunye umuntu ukuthi akuphekele ngoba awukwazi ukubhekana nomsebenzi wena ngokwakho.

Izimpawu Zomzimba

• Ukukhathazeka okukhulu.
• Umlomo nomphimbo owomile .
• Ukujuluka ngokweqile.
• Ubuhlungu bekhanda obungapheli.
• Ukuqina kwemisipha .
• Ukushaya kwenhliziyo noma inhliziyo egijima ngamandla.
• Ukucindezeleka kwesisu , njengokucanuzela kwenhliziyo noma izinkinga zokugaya ukudla.
• Imizwa yokucindezeleka eqhubekayo.

Kutholakala kanjani lokhu?

Akukho ukuhlolwa kwegazi okuqondile noma ukuskena okudingekayo ukuze kutholakale i-Mageirocophobia. Udokotela wakho noma uchwepheshe wezempilo yengqondo uzohlola lesi simo ngokuxoxa nawe ngezimpawu zakho, izindlela zokuziphatha, kanye nomlando wakho siqu.

Udokotela wakho angase akubuze imibuzo eminingana ukuze aqonde kangcono ulwazi lwakho, njenge:

• "Ingabe wena noma omunye umuntu emndenini wakho wake waba nokwesaba okuthile noma isimo esifana nesifo sokukhathazeka komphakathi ?"
• "Kukangaki imicabango ngokupheka ifika engqondweni yakho, futhi kwenzekani uma leyo micabango ifika?"
• "Uzizwa kanjani uma ucabanga ngokupheka noma uma kufanele ubhekane nesimo esihilela lokho? Yimiphi imizwa ephakamayo?"
• "Yini ekwesabisa kakhulu ngokupheka? Ingabe ukwesaba umlilo, ukwesaba ukuthi ukudla ngeke kunambitheke kahle, noma okunye?"
• "Ingabe lokhu kwesaba ukupheka kubangele noma yiziphi izinguquko noma ukuphazamiseka empilweni yakho yansuku zonke noma emisebenzini yakho?"
• "Ngenxa yalokhu kwesaba, ingabe manje usugwema imisebenzi noma izindawo owawuzijabulela, njengemibuthano yokuzijabulisa noma amaphathi emakhaya abangani?"

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

Yiziphi izindlela zokwelapha lokhu? (Ukwelashwa kwe-Mageirocophobia)

Ukwelashwa okuphumelelayo kakhulu nokusetshenziswa kabanzi kwe-Mageirocophobia yi -Exposure Therapy . Nakuba kungase kuzwakale kulula, kuyindlela ephumelela kakhulu, esekelwe ebufakazini.

Kulolu hlobo lokwelapha, uchwepheshe wezokwelapha uzokuvezela kancane kancane ezintweni ozesabayo—kulokhu, ukupheka nemisebenzi ehlobene—endaweni elawulwayo nephephile. Endleleni, bazokufundisa izindlela zokubhekana nezimo ezinempilo zokulawula ukukhathazeka kwakho.

Ukwelashwa kuvame ukuqala ngemisebenzi enobungozi obuphansi engavusi ukwesaba okukhulu. Isibonelo:

• Ukubuka izithombe zabantu bepheka.
• Ukubuka amavidiyo amayelana nendlela yokupheka.
• Ukuthinta izitsha zasekhishini ngaphandle kokupheka.

Njengoba ukwesaba kwakho kuqala ukuncipha, uchwepheshe wakho wezokwelapha uzokuqondisa ngezinyathelo ezilandelayo, ezingase zihlanganise:

• Ukubukela omunye umuntu epheka.
• Ukusiza ekulungiseleleni into elula, njengesandwich.
• Ekugcineni, uzama ukupheka isidlo esincane wedwa.

Uma kwenziwa njalo, lokhu kwelashwa kusiza ekwehliseni amazinga akho okukhathazeka, okwenza ukupheka nokuba sekhishini kuzizwe njengengxenye evamile nelawulekayo yosuku lwakho.

Ingabe zikhona ezinye izindlela zokwelapha eziwusizo?

Yebo, ngaphezu kokwelashwa ngokuchayeka, kunezinye izindlela eziningana ezisebenzayo:

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kuyindlela yokwelapha ebalulekile. I-CBT ikusiza ukuthi uhlole ukuthi kungani uzizwa ukwesaba okukhulu noma ukukhathazeka mayelana nokupheka. Ikuvumela ukuthi ubone futhi uphonsele inselelo imicabango engenangqondo (isib., “Konke engikuphekayo kuyinhlekelele,” noma “Uma ngizama ukupheka, kuzokwenzeka into embi”) bese uyishintsha ngemibono engokoqobo neyakhayo. Uzofunda ukubhekana nale micabango engemihle ngaphandle kokuyivumela ikunqobe.
• Imithi: Kubalulekile ukukhumbula ukuthi imithi yodwa ayikwazi “ukwelapha” i-Mageirocophobia. Kodwa-ke, imithi ethile ingasiza ekuphatheni izimpawu. Isibonelo, imithi yokucindezeleka ingasiza ekuthuthukiseni imizwa yakho futhi inciphise ukukhathazeka okuyisisekelo. Ezimweni zokukhathazeka okukhulu, okubukhali, imithi yokuvimbela ukukhathazeka inganikezwa ukuze kutholakale impumuzo yesikhashana. Njalo thatha le mithi ngokuqinile ngaphansi kwesiqondiso sikadokotela wakho, ulandela umthamo kanye nobude besikhathi obubekiwe.
• Amasu okunciphisa ukucindezeleka: Imikhuba efana ne -Yoga , ukuzindla , kanye nokuzivocavoca okujulile kokuphefumula kungasiza ekuphumuzeni umzimba nengqondo yakho. Ukuzijwayeza nsuku zonke kunganciphisa ukukhathazeka okuphelele futhi kukunikeze amandla okuqina kwengqondo kanye nokuzethemba kokunqoba lolu valo.

Singakuvimbela yini lokhu kwesaba ukuthi kungakhuli?

Abanye abantu bathambekele kakhulu ezinkingeni ezihlobene nokukhathazeka. Uma wazi ukuthi uthambekele ekukhathazekeni, ukuthatha izinyathelo zokuzivikela ngokuvamile kungakuvimbela ukuthi kukhule kube ukwesaba okukhulu.

Ukuze unciphise ingozi yokuthola ama-phobia afana ne-Mageirocophobia, cabanga ngalokhu okulandelayo:

• Nciphisa noma ugweme ngokuphelele utshwala nezinye izinto ezidakayo.
• Lawula ukucindezeleka empilweni yakho yansuku zonke kanye nasemsebenzini ngokufaka amakhefu nokuzibandakanya ezintweni ozithandayo.
• Gwema ukubhema neminye imikhiqizo kagwayi.
• Chitha isikhathi nabantu obathandayo abakusekelayo nabakuqondayo, bese ukhuluma nabo ngalokho ozizwayo.
• Qala into entsha yokuzilibazisa ezokulethela injabulo. Lokhu kungasiza ekuphazamiseni ingqondo yakho emicabangweni eyesabekayo.

Ingabe lokhu kunganqotshwa? Libukeka kanjani ikusasa?

Yebo, impela. Ngokwelashwa okufana ne-Exposure Therapy , i-CBT , kanye nemithi engaba khona, ungakunqoba kancane kancane ukwesaba kwakho ukupheka. Lokhu akuyona into eyenzeka ngobusuku obubodwa, kodwa ngokuhamba kwesikhathi nangokuphikelela, ungafinyelela imiphumela ephumelelayo.

Ngemva kokwelashwa, ukuzulazula empilweni yakho yansuku zonke kuzoba lula kakhulu. Ngezinye izikhathi ungase uzizwe unenhlansi encane yokukhathazeka ngenkathi upheka, futhi lokho kuyinto evamile. Ngenxa yokuthi usufundile ukuthi ungayithulisa kanjani ingqondo yakho futhi uphathe leyo mizwa, uzoba namathuluzi okuvimbela leyo mizwa ukuthi ingakhuli noma ithinte ikhwalithi yempilo yakho.

Izinyathelo ezengeziwe zokukusiza ukunqoba lokhu kwesaba

Ukufunda kabanzi ngokupheka nokuphepha kokudla nakho kungathuthukisa ukuzethemba kwakho kakhulu:

• Cwaninga iziqondiso zokuphepha kokudla. Isibonelo, funda indlela yokusebenzisai-thermometer yokudla yedijithali ukuqinisekisa ukuthi ukudla kuphekwe emazingeni okushisa aphephile. Ukwazi la maqiniso kungasiza ekuthuliseni ukwesaba "ushevu wokudla."
• Funda ukupheka isidlo osithandayo kumngane omethembayo noma ilungu lomndeni. Ukupheka nomuntu onesiguli kukuvumela ukuthi ubuze imibuzo futhi ufunde endaweni esekelayo nengenazo izingcindezi.
• Joyina ikilasi lokupheka , uma kungenzeka. Khetha ikilasi elinomoya wobungane nokwamukela. Ngokuvamile, umsebenzi wokulungiselela wenziwa ngenxa yakho, okukuvumela ukuthi ugxile ekuphekeni ngokwakho. Ukuba phakathi kwabanye kungenza kube yinto ejabulisayo nejabulisayo.
• Sebenzisa izinsizakalo zokulethwa kokudla ezigabeni zokuqala. Lokhu kungakusiza ugweme ukucindezeleka kokuthenga uma kusebenza njengesisusa. Izinsizakalo eziningi manje zinikeza amakhithi okudla noma ukudla okulungisiwe , okwenza inqubo ibe lula kakhulu.

Inothi lokugcina elivela eNirogi Lanka

Ukuphetha, sicela ukhumbule ukuthi i-Mageirocophobia iyisimo sangempela esithinta abantu abaningi. Ngokuvamile, ukwesaba kugxile emiphumeleni yokupheka: “Abanye bazocabangani uma ngenza iphutha?” noma “Ingabe othile uzogula?” Lokhu kukhathazeka kungaholela ekugwemeni ukupheka ngokuphelele. Kodwa-ke, ukugwema kunikeza kuphela ukwesaba ukulawula impilo yakho. Kwa- Nirogi Lanka , sikukhuthaza ukuthi uthathe isinyathelo sokuqala sokubuyisa ukuzethemba kwakho.

Kodwa-ke, akudingeki uphile ngale ndlela phakade. Ungakunqoba lokhu. Ngokusekelwa uchwepheshe wezempilo yengqondo oqeqeshiwe, ikakhulukazi ngezindlela ezisekelwe ebufakazini ezifana ne-Exposure Therapy kanye ne-Cognitive Behavioral Therapy (CBT), ungalawula futhi unqobe lokhu kwesaba ngempumelelo. Ngaphezu kwalokho, ukufunda kancane kancane kabanzi ngokupheka nokuphepha kokudla kunganciphisa kakhulu ukukhathazeka kwakho futhi kwakha ukuzethemba kwakho. Khumbula njalo, ukufuna usizo akuyona uphawu lobuthakathaka—kuluphawu lwamandla eqiniso eNirogi Lanka.

Amagama angukhiye: i-Mageirocophobia, ukwesaba ukupheka, i-phobia, impilo yengqondo, ukukhathazeka, ukwelashwa ngokuchayeka, ukuphazamiseka kovalo