Ingabe nawe uzizwa sengathi "ikhanda lami liyazungeza"? Ake sifunde ukuthi iyini ngempela i-Nervous Breakdown?

Sonke sithi izinto ezinjengokuthi, "Ngizizwa sengathi ngiyahlanya njengamanje" noma "Ngididekile ngempela." Cishe usho into efanayo, akunjalo? Kuyini ngempela 'ukuphazamiseka kwemizwa', noma njengoba abanye abantu bekubiza kanjalo, 'ukuphazamiseka kwemizwa' ? Liyigama elesabekayo ukulizwa, kodwa kubalulekile ukwazi ukuthi liyini. Ngakho-ke, ake sixoxe ngalo ngemininingwane ethe xaxa namuhla, akunjalo?

Kuyini ngempela "ukuphazamiseka kwemizwa"?

Kalula nje, igama elithi "nervous breakdown" alilona igama eliqashelwa ngokwezokwelapha lesifo . Okusho ukuthi, uma uya kudokotela, ngeke babhale phansi ukuthi, "Une-nervous breakdown." Kodwa-ke, silisebenzisa kakhulu leli gama ekuphileni kwethu kwansuku zonke, ikakhulukazi emaphephandabeni naku-TV. Ngokuhamba kwesikhathi, leli gama liye lathola incazelo embi kancane.

Ngakho-ke uma lokhu kungesona isifo, kuyini? Empeleni, sibiza ngokuthi "ukuphazamiseka kwemizwa" ngokuthi inkinga yengqondo lapho umuntu engakwazi ukwenza imisebenzi yakhe yansuku zonke ngenxa yokucindezeleka okukhulu kwengqondo nokwenyama , futhi azizwe engenamandla futhi engenamandla. Uma sikhuluma iqiniso, kuyisimo sokuzizwa ekhathele ngokwengqondo, ngokomzimba nangokomzwelo , engakwazi ukubhekana nezinkinga nezingcindezi zokuphila.

Uma kuvela inkinga yengqondo efana nale, kunezinye izimo zengqondo eziningana eziyisisekelo ezingase ziyibangele. Udokotela wakho uzobheka lezi. Isibonelo:

• Ukucindezeleka: Kusho ukuhlala udabukile futhi ungenathemba.
• Ukukhathazeka: Ukuzizwa usaba futhi ungakhululekile njalo.
• Isifo sokulungisa: Lena iqoqo lezimpawu zengqondo ezenzeka ngenxa yesenzakalo esicindezelayo noma esibuhlungu.

Kwenzekani uma kuvela inkinga yengqondo?

Uma unenkinga yengqondo efana nale, noma lokho esikubiza ngokuthi "ukuphazamiseka kwemizwa," ungase uzizwe sengathi konke akusalawuleki . Ungase ube ngaphansi kokucindezeleka okukhulu ngenxa yesigameko noma ushintsho empilweni yakho, okungaholela ezimpawini ezinjengokwesaba, ukukhathazeka, ukudabuka, ukungaphumuli, kanye nokucindezeleka. Ungase uzizwe sengathi "Ngibambekile kulokhu," "Angikwazi ukwenza lutho," futhi ungase uzithole ungakwazi ukubhekana nemisebenzi yansuku zonke.

Yiziphi izizathu zalolu hlobo lwesimo?

Abanye abantu basengozini enkulu yalolu hlobo lokucindezeleka kunabanye. Kunezizathu eziningana zokuthi kungani:

• Wena noma othile emndenini wakho unomlando wezinkinga zokukhathazeka .
• Ukungakwazi ukwenza imisebenzi yansuku zonke ngendlela efanele, kungaba ngenxa yokugula okunakho noma ngoba ukugula sekukubi kakhulu.
• Isifo sengqondo esivele sikhona ngenxa yezenzakalo eziqhubekayoKuya kuba kubi kakhulu.

Kungaba kubi kangakanani "ukuphazamiseka kwemizwa"?

Empeleni, lokhu kungaba yinto engathi sína kakhulu . Ikakhulukazi uma ungakwazi ukubhekana nalokhu kucindezeleka, awukwazi ukubhekana nakho, futhi awukwazi ngisho nokwenza izinto ezilula njengemisebenzi yansuku zonke, ukuvuka ekuseni, ukuxubha amazinyo akho, ukuya emsebenzini, kuyisimo esingathi sína.

Khumbula, wonke umuntu ubhekana nokucindezeleka ngendlela ehlukile. Abanye bangakwazi ukukusingatha kahle, abanye abakwazi. Kuyahlukahluka kuye ngomuntu nomuntu.

Kodwa-ke, uma kunzima kangangokuthi awukwazi ukwenza imisebenzi yansuku zonke, kufanele nakanjani ufune iseluleko sezokwelapha .

Abanye abantu bangase babe nemicabango yokuzilimaza ngezikhathi ezinjengalezi. Lesi yisimo esiphuthumayo. Uma uzizwa ngale ndlela, sicela usheshe ubonane nodokotela oseduze nawe, uye esibhedlela, noma uxhumane nenhlangano efana ne- Friends of Sri Lanka (0112692909, 0112696666, 0112682535) , noma ushayele inombolo yosizo lwezempilo yengqondo kazwelonke engu-1926 .

Yiziphi izimpawu zenkinga yengqondo?

Izimpawu zalolu hlobo lwenkinga yengqondo zingahluka kumuntu nomuntu. Kuya ngembangela eyinhloko. Nazi ezinye zezimpawu ezivamile:

Izimpawu zokuzihlukanisa nabantu

• Ukungayi emsebenzini usuku olulodwa noma ezimbili, ukwenza sengathi uyagula.
• Ukugwema izinto ezifana nokuya kodokotela kanye namaphathi abangani.
• Ukungena emikhubeni emibi, njengokudla ukudla okungenampilo (ukudla ukudla okungenampilo), ukungalali ngokwanele, ukunganakekeli inhlanzeko, kanye nokungazivocavoci.
• Ukulahlekelwa isithakazelo emisebenzini nezinto zokuzilibazisa ebezijatshulelwa ngaphambilini.
• Ukungafuni ukuphuma endlini noma ukuchitha isikhathi nabanye abantu.

Izimpawu Zokucindezeleka

• Ukuzizwa udabukile kakhulu, ungenathemba, ungenalusizo, noma ukhathazekile njalo.
• Ukuthukuthela ngokushesha, ukucasuka, ukuqhuma ngokuzumayo.
• Ukuthola ubunzima bokugxila kokuthile.
• Imizwa yokuzilimaza noma ukucabanga ngokuzibulala . (Lokhu kuyingozi kakhulu, thola usizo ngokushesha!)

Izimpawu Zokukhathazeka

• Ukuzwa ubuhlungu, ukwesaba, nokukhathazeka.
• Ukuba namaphupho amabi.
• Ukungakwazi ukuhlala uzolile endaweni eyodwa, ukungahlaliseki njalo.
• Ukuzizwa unesicanucanu.
• Ukushaya kwenhliziyo .
• Izandla nezinyawo ezibandayo, ukujuluka.
• Ukuzizwa unesizungu.
• Isisu esibuhlungu, umuzwa wokuthi isisu sakho siyaphenduka.
• Umzimba uyathuthumela.
• Ubunzima bokuphefumula.

Ezinye izimpawu zempilo yengqondo

• Ukuhlaselwa uvalo: Ukwesaba okungazelelwe, okukhulu kanye nezimpawu zomzimba ezihlobene nakho.
• I-Paranoia: Ukwesaba okungenangqondo ukuthi abanye bazokulimaza noma bacebe ngawe.
• Ukuphupha izinto ezingekho: Ukubona, ukuzwa, noma ukuzwa izinto ezingekho ngempela.
• Izinkumbulo eziphindaphindayo zesigameko esibuhlungu (lokhu kungase kubangelwe yisimo esingatholakali esibizwa ngokuthi i-Post-traumatic stress disorder (PTSD ).

Yini ebangela lesi simo?

Kunezizathu eziningi zokuthi kungani ukucindezeleka kungaba nzima ukukuthwala, futhi kunezibonelo ezimbalwa:

• Ubuhlungu obukhulu bomuntu siqu bamuva nje, njengokushonelwa othandekayo, isehlukaniso, ukulahlekelwa yikhaya, noma ukulahlekelwa okukhulu ngokwezimali.
• Izinkinga zomndeni, izinkinga ebudlelwaneni bothando.
• Ukucindezeleka okuqhubekayo emsebenzini (ukukhathala) noma izinkinga esikoleni noma eyunivesithi.
• Isimo sempilo esingamahlalakhona noma ukugula okubi kakhulu okukhona.
• Ukungalali kanye/noma ukungakwazi ukuphumula.

"Umkhawulo" lapho lesi simo sivela khona uyahlukahluka kumuntu nomuntu. Ngakho-ke, imbangela eyodwa noma ngaphezulu engaba khona ingahlangana ibangele lesi simo.

Udokotela uhlonza kanjani lokhu?

Uma uya kudokotela, uzokwenza lezi zinto:

• Buza ngomlando wakho wezokwelapha kanye nowomndeni wakho.
• Sizobheka ukuthi imiphi imithi oyithathayo njengamanje.
• Bayabuza ukuthi uthatha noma yimaphi amakhambi engeziwe, amavithamini, noma izithasiselo.
• Ubuza ngokusetshenziswa kwezidakamizwa notshwala.
• Bazokwenza ukuhlolwa ngokomzimba futhi, uma kudingeka, bacele ukuhlolwa ukuze babone ukuthi ngabe esinye isimo sezokwelapha sibangela noma sibhebhethekisa lezi zimpawu.
• Bazokhuluma nawe ngezimpawu zakho nokuthi kwenzekani empilweni yakho kulezi zinsuku.

Ngemuva kwalokho, udokotela wakho angakudlulisela kuchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo, okungabantu abaqeqeshwe ngokukhethekile ekwelapheni izinkinga ezingokomzwelo, zokuziphatha, kanye nempilo yengqondo.

Iphathwa kanjani "ukuphazamiseka kwemizwa" (inkinga yengqondo)?

Ukwelashwa okuyinhloko kwalolu hlobo lokucindezeleka kwengqondo noma kokuziphatha yi -psychotherapy , okuwuhlobo lokwelashwa ngenkulumo. Enye yezindlela ezisetshenziswa kakhulu yi -Cognitive Behavior Therapy (CBT) . Umgomo oyinhloko we-CBT ukukusiza ukuthi ulawule ukucindezeleka kwakho okukhulu nokukhathazeka ngokushintsha indlela ocabanga ngayo, ozizwa ngayo, futhi oziphatha ngayo.

Ngesikhathi sokwelashwa kwe-CBT, uzokwazi uku:

• Khuluma ngezimpawu zakho nokuthi uzizwa kanjani.
• Khuluma ngokujulile ngokucindezeleka kwakho futhi uqonde ukuthi usabela kanjani kukho.
• Funda ukubona imicabango yakho nokuziphatha kwakho, ukuhlole kabusha, bese ukukushintsha.
• Funda ukuthi ungabhekana kanjani nalezi zimo usebenzisa amakhono okuxazulula izinkinga.
• Funda izindlela zokuzola ingqondo nomzimba wakho.

Ngaphezu kwalokho, udokotela wakho angase akunike imithi yokulawula ukukhathazeka kwakho, ukucindezeleka, noma ukukusiza ulale kangcono.Imithi nayo ingabhalwa.

Yini okufanele ngiyenze uma nginomuzwa wokuthi lokhu kuyenzeka kimi?

Ungase uzizwe sengathi, "Angisakwazi ukubhekana nalokhu." Uma usesimweni esicindezelayo, into engcono kakhulu ongayenza ukubaleka kuso isikhashana . Lokhu kufana nokuzinika "isikhathi sokuphumula." Nika ingqondo nomzimba wakho isikhathi sokuthula.

Yenza izivivinyo zokuphefumula okujulile . Vala umlomo wakho bese uphefumula ngokujulile ngekhala lakho, ubambe cishe imizuzwana emithathu, bese ukhipha umoya kancane kancane ngomlomo wakho (njengokungathi ushaya ikhwela ngodebe lwakho olungaphezulu). Yenza lokhu izikhathi eziningana.

Shayela udokotela wakho ngokushesha. Uma ucabanga ukuthi usenkingeni, shayela udokotela ngokushesha.

Uma unemicabango yokuzilimaza , sicela uye esibhedlela esiseduze ngokushesha, noma ushayele u-1926 (National Mental Health Helpline) , noma inhlangano efana neSumithrayo (0112692909, 0112696666, 0112682535) . Lezi zinsizakalo zimahhala futhi ziyimfihlo. Lezi zinsizakalo zitholakala amahora angama-24 ngosuku, izinsuku eziyi-7 ngesonto.

Yini engenziwa ukuvimbela noma ukunciphisa lolu hlobo lwenkinga yengqondo?

Nakuba singenakuzivimbela ngokuphelele lezi zimo zokucindezeleka ezingalawuleki, ukukhathazeka, noma ukucindezeleka, kunezinto eziningi esingazenza ukuze sinciphise ukuqina kwazo kanye nokuvama kwazo. Eziningi zalezi zihlobene nezinguquko endleleni yethu yokuphila.

• Funda izindlela zokuphumula ingqondo yakho: Zama ukuzivocavoca kokuphefumula, ukuzindla , i-yoga , ukuqaphela , ukuphumula kwemisipha okuqhubekayo (okungukuthi, ukuqinisa bese uphumuza kancane kancane amaqembu emisipha emzimbeni wakho). Cabanga ngento ekulethela ukuthula, bese ugxila kuyo.
• Zinakekele: Yidla ukudla okulinganiselayo, ulale ngokwanele (landela imikhuba emihle yokulala), bese uvivinya umzimba imizuzu engama-30 okungenani izinsuku ezinhlanu ngesonto (ukuhamba ngezinyawo kuwukuzivocavoca okuhle). Gwema izidakamizwa, utshwala, kanye ne-caffeine eningi (ikhofi, itiye, i-cola, ushokoledi). Lezi zinto zingabeka ingcindezi emzimbeni wakho.
• Hlela umsebenzi wakho, thatha ikhefu: Buyisela ukulawula impilo yakho. Yenza uhlu lwezinto okufanele zenziwe. Hlela izinto ngokulandelana kokubaluleka kwazo. Thatha ikhefu elivamile (isibonelo, ikhefu lemizuzu emihlanu njalo ngehora). Ekupheleni kosuku, bheka emuva kulokho okwenzile. Ungazishayi isifuba ngokungakwazi ukwenza konke okusohlwini. Vuselela lolo hlu. Khumbula, usuku ngalunye luyisiqalo esisha, ithuba elisha.
• Thola Ukwelulekwa: Umeluleki wezempilo yengqondo ukuze afunde izindlela ezengeziwe zokuphatha ukucindezeleka, ukukhathazeka, kanye nokucindezelekaHlangana. Buza umeluleki wakho ngamaqembu okusekelana.

Lesi simo singahlala isikhathi esingakanani?

Le mpendulo yokucindezeleka, esiyibiza ngokuthi "ukuphazamiseka kwemizwa," ngokuvamile iyisimo sesikhashana esibangelwa yisenzakalo sangaphandle. Impendulo yakho ingase ibonakale ngokuhlanganiswa kokukhathazeka nokucindezeleka, futhi ingase ihambisane nokungakwazi ukuzivumelanisa nesimo nokubhekana naso.

Akekho ongasho ngokuqinisekile ukuthi kuzothatha isikhathi esingakanani ukululama enkingeni yengqondo nengokomzwelo efana nale. Umuntu ngamunye uhlukile, izinto ezimcindezelayo ezimthintayo zihlukile, futhi ikhono lakhe lokufunda ukubhekana nazo lihlukile. Kodwa-ke, uma uxilongwe kahle, izinto ezikubangela ukucindezeleka ziyabonakala, futhi uthola ukwelashwa okufanele, izimpawu zakho cishe zizophela zingakapheli izinyanga eziyisithupha. Kodwa-ke, uma ukucindezeleka kwakho kubangelwa okunye, njengokulahlekelwa othandekayo, ukululama kungathatha isikhathi eside.

Yisiphi isikhathi esingcono kakhulu sokubona udokotela?

Uma uzizwa sengathi awukwazi ukubhekana nokucindezeleka nezinselele zokuphila ngendlela enempilo, noma ukuthi ubhekene nobunzima ngisho nokwenza imisebenzi yakho yansuku zonke, sekuyisikhathi sokufuna usizo. Ungase ube sesimweni lapho ungakwazi khona ukubhekana naso wedwa. Umhlinzeki wakho wezempilo oyinhloko, isazi sokusebenza kwengqondo, noma isazi sezifo zengqondo angakusiza uqonde izimpawu zakho futhi akunikeze usizo oludingayo.

Uma ucabanga ukuthi umngane noma ilungu lomndeni linenkinga enjalo, ungasiza kanjani?

Uma uzizwa sengathi othandekayo wakho ubhekene nokucindezeleka okukhulu, kunezindlela eziningana ongasiza ngazo:

• Lalela ngokucophelela lokho okushiwo ngumuntu omthandayo. Lokhu kungenye yezinto ezibaluleke kakhulu ongazenza.
• Zama ukuqonda ukuthi bazizwa kanjani. Yisho into efana nokuthi, "Unomsebenzi omningi ngempela okufanele uwenze, akunjalo?"
• Ungahambi unikeza iseluleko sakho. Kunalokho, buza, "Ngingakusiza ngani?"
• Sicela ubakhuthaze ukuthi bafune usizo lochwepheshe. Mhlawumbe usho into efana nokuthi, "Ngizizwa kabi ngawe, ucabangani ngokukhuluma nodokotela?" Ungaphikisani noma uzame ukubaphoqa.
• Uma othandekayo wakho ekhuluma ngokuzilimaza, cabanga ngokuthola usizo lochwepheshe . Uma ekhuluma ngokuzilimaza noma ukuzibulala, khuluma nodokotela wakhe, noma ushayele u-1926 noma uSumitrayo. Uma ucabanga ukuthi ingozi yokuzilimaza imbi kakhulu futhi ishesha, shayela u-1990 (insizakalo ye-ambulensi ephuthumayo) ngokushesha bese umyisa esibhedlela.

Uyini umehluko phakathi "kokuphazamiseka kwengqondo" kanye "nokuwohloka kwemizwa"?

"Ukuphuka kwengqondo" yilapho umuntu elahlekelwa ukuxhumana neqiniso futhi ehlangabezana nokukhohlisa.(okungukuthi, inkolelo eqinile ezintweni ezingelona iqiniso), imibono engekho (ukubona noma ukuzwa izinto ezingekho), kanye nokwesaba.

Cishe, umuntu okhathele ukucindezeleka nezinselele zokuphila (ukuba nalokho esikubiza ngokuthi "ukuphazamiseka kwemizwa") akalahlekelwa yiqiniso . Ulahlekelwa nje ikhono lakhe lokubhekana nalezi zingcindezi, okwenza kube nzima ukwenza imisebenzi yansuku zonke.

Okokugcina, izinto ezimbalwa okufanele uzikhumbule

Abantu basebenzisa amagama anjengokuthi “ukuphazamiseka kwemizwa” noma “ukuphazamiseka kwengqondo” ukuchaza lapho umuntu enenkinga yokubhekana nokuphila kwansuku zonke. Nakuba la magama engewona ukuxilongwa kwezokwelapha, imizwa oyizwayo, ukusabela kwakho, kanye nezimpawu zakho kungokoqobo. Uma ukucindezeleka okukhulu kwengqondo nokwemizwa okubangelwa ukucindezeleka ngokweqile kukuvimbela ekusebenzeni, ekudlaleni, noma ekujabuleleni impilo, kuyisimo sezokwelapha. Lezi akuzona izimpawu zobuthakathaka bomuntu siqu noma ukwehluleka. Uma uhlangabezana nale mizwa nezimpawu, awuwedwa. Bona udokotela wakho ukuze uthole usizo.

Khumbula, ukucela usizo kuwuphawu lwamandla, hhayi ubuthakathaka.

Impilo yengqondo , ukucindezeleka, ukukhathazeka, ukucindezeleka, ukuphazamiseka kwemizwa, inkinga yengqondo, ukwelulekwa