Ingabe ukubona iphepha kukwenza uthuthumele? Yilokhu esikhuluma ngakho namuhla: I-Papyrophobia!

Ingabe uzizwa ukwesaba okukhulu nokungakhululeki uma ubona iphepha, ulithinta, noma uzwa othile eliklwebha? Nakuba lokhu kungaba nzima kwabanye, empeleni kunabantu abahlushwa yilesi simo. Namuhla sizokhuluma ngokwesaba okungavamile okunjalo, okungukuthi 'i-Papyrophobia' noma ukwesaba iphepha ngokweqile. Lokhu akulula njengoba kungase kubonakale, ngoba kungaba nomthelela omkhulu empilweni yomuntu yansuku zonke.

Kuyini i-'Papyrophobia'?

Kalula nje, i-'Papyrophobia' ukwesaba iphepha okungavamile nokungenangqondo . NgesiGreki, elithi "papyrus" lisho iphepha (incazelo efanayo ivela egameni laseGibhithe elithi "papyrus"). Elithi "Phobos" lisho ukwesaba. Ngakho-ke igama lakhiwa lapho lokhu kokubili kuhlanganiswa. Umuntu onalokhu kwesaba angase esabe ukuthinta iphepha, abhale kulo, futhi ngezinye izikhathi alibuke. Abanye abantu besaba ngisho nokusika izandla zabo ephepheni.

Manje ungase uzibuze, 'Kuyini lokhu 'kwesaba'? 'I-'phobia' ukwesaba ngokweqile noma ukukhathazeka ngento engenakusilimaza ngempela. Lesi yisimo sengqondo esiwela ngaphansi kwesigaba 'se-Anxiety Disorder'. 'I-'Papyrophobia' i-'phobia' ethile yento ethile, okungukuthi, iphepha.

Yini ngempela abantu abane-'Papyrophobia' abayesabayo?

Ngakho-ke, yini ngempela umuntu one-'Papyrophobia' ayesabayo? Cabanga ukuthi umngane wakho unalo kwesaba. Angase akuthole kunzima kakhulu ukubamba ifayela ehhovisi, noma ngisho nokuphenya ikhasi encwadini yengane. Abanye abantu bangase bangagcini nje ngokufunda iphephandaba, kodwa futhi bazizwe bekhathazekile lapho bebona iphepha elihle elinemibala esiphweni. Nazi ezinye izibonelo...

• Noma yiluphi uhlobo lwephepha. Lokho kusho iphepha lodonga, amaphephandaba, iphepha lokusonga izipho, njll.
• Ukubona nokuthinta iphepha.
• Ukubhala ephepheni.
• Ngenxa yokwesaba ukunqunywa kwephepha.
• Umsindo womuntu ochoboza iphepha.
• Uma ubona amaphepha amakhulu.
• Amanothi emali, okungukuthi, emalini (ikakhulukazi imali yephepha).
• Bamba amabhili namarisidi.

Ukubona, ukuthinta, futhi mhlawumbe ngisho nokucabanga ngalezi zinto kungababangela ukucindezeleka okukhulu kwengqondo.

Ivame kangakanani i-'Papyrophobia'?

Kunzima ukusho ukuthi lesi simo sivame kangakanani, njengoba sibhekwa njengesimo esingavamile . Kodwa-ke, siyazi ukuthi cishe oyedwa kubantu abadala abayi-10 kanye noyedwa kubantu abasha aba-5 e-United States bazobhekana nokwesaba okuthile ngesikhathi esithile empilweni yabo.

Ngezinye izikhathi, abantu abane-germophobia bangase besabe ukuthinta iphepha ngoba becabanga ukuthi iphepha lingase libe namagciwane. Lokhu kwesaba kungenzeka ukuthi kuye kwanda kwabanye abantu, ikakhulukazi ngenxa yobhubhane lwe-COVID-19. Kodwa-ke, abukho ubufakazi besayensi bokuthi igciwane le-SARS-CoV-2 (igciwane elibangela i-COVID-19) lingadluliselwa ngephepha noma ngemali. Kodwa-ke, kufanele silandele njalo imikhuba emihle yokuhlanzeka ukuze sizivikele ezifweni. Kuhlale kungumqondo omuhle ukugeza izandla zakho noma ukusebenzisa i-sanitizer yezandla ngemva kokuphatha imali noma amarisidi.

Yiziphi izimbangela ze-'Papyrophobia'?

Nokho, kungani kwenzeka into efana ne-'Papyrophobia'? Kungaba nezizathu eziningana zalokhu. Nakuba kunzima ukusho ukuthi imbangela iyini ngempela, lezi zinto zingase zibe nomthelela:

• Umlando womndeni: Uma uke wabona abazali bakho, othandekayo wakho, noma umuntu omthandayo ehlushwa yisifo sokwesaba noma sokukhathazeka, kungenzeka kakhulu ukuthi nawe ube nokwesaba okufanayo. Lokhu kungaba ukuziphatha okufundwayo kunokuba kube ukuthambekela kwezakhi zofuzo.
• Izakhi zofuzo: Ucwaningo oluthile lusikisela ukuthi izinguquko ezithile kuzakhi zofuzo zabanye abantu zingabenza bathambekele kakhulu ezinkingeni zokukhathazeka kanye nokwesaba. Lokhu kusho ukuthi bangase besabe kalula kunabanye.
• Ukuba nezinye izinhlobo zokwesaba: Kuvamile ukuba nezinhlobo ezingaphezu kweyodwa zokwesaba. Ngakho-ke, umuntu onezinye izinhlobo zokwesaba angase abe nalokhu kwesaba iphepha.
• Okuhlangenwe nakho okubuhlungu: Ngezinye izikhathi, okuhlangenwe nakho okubuhlungu okubandakanya iphepha esikhathini esidlule (isibonelo, ukusikwa okukhulu ngephepha noma isigameko esibi okuhlanganisa iphepha) kungabangela lokhu 'kwesaba'.

Kuthiwa futhi abesifazane banamathuba amaningi okuthola ukwesaba kunabesilisa.

Ezinye izinhlobo zokwesaba ezihlobene nokwesaba iphepha

Ingabe abantu abesaba iphepha bangaba nezinye 'izinkathazo' ezihlobene? Yebo, kungenzeka. Ngokuvamile lokhu kwesaba kuhlobene. Isibonelo, umuntu owesaba iphepha angase esaba izinto ezifana nalezi:

• `I-Chrometophobia`: Lokhu ukwesaba imali, ikakhulukazi imali yephepha.
• I-Cogombophobia: Ukwesaba amabhokisi ekhadibhodi.
• `I-Hemophobia`: Ukwesaba igazi. Ngoba uma uzisika ngephepha, uzophuma igazi.
• I-Mysophobia noma i-Germophobia: Ukwesaba amagciwane (ngoba iphepha kucatshangwa ukuthi lingcolile).
• I-Dendrophobia: Ukwesaba izihlahla (ngoba iphepha lenziwe ngezihlahla, ngakho lokho kuxhumana kungaholela ekwesabeni).

Ziyini izimpawu ze-'Papyrophobia'?

Kulungile, manje ake sibheke izimpawu zomuntu one-'Papyrophobia'. Abantu abanalolu hlobo lwe-'phobia' bangase bazi ukuthi banokwesaba okungavamile. Kodwa-ke, lapho bebhekene nento ebangela lokho kwesaba (kulokhu, iphepha), bangaba nezimpawu ezinzima zomzimba nezengqondo .

Kunjalo:

• Isiyezi.
• Umlomo owomile.
• Ukuzwa umuzwa onamandla wokwesaba, ukwesaba, noma ukwesaba ukufa .
• Isicanucanu, ukuhlanza noma uhudo.
• Ukujuluka ngokweqile (njengokujuluka kwesundu).
• Ukuphefumula okusheshayo kanye nokushaya kwenhliziyo okukhuphukile.
• Umzimba uyathuthumela noma uyathuthumela.
• Ukuphelelwa umoya noma ukuzizwa sengathi uyacinana.
• Ukuqina kwesifuba noma ubuhlungu.
• Ukwesaba ukulahlekelwa ukulawula.

Lezi zimpawu zingahluka kumuntu nomuntu, futhi zingahluka kuye ngezinga lokwesaba.

Ungayibona kanjani i-'Papyrophobia'?

Odokotela bayixilonga kanjani le nkinga ebizwa ngokuthi 'i-Papyrophobia'? Eqinisweni, i-American Psychiatric Association ayisho ngokuqondile ukwesaba iphepha 'njenge-phobia' ethile encwadini yabo yokuxilonga (okungukuthi 'i-DSM-5' - 'Incwadi Yokuxilonga Nezibalo Yezinkinga Zengqondo, Uhlelo Lwesihlanu').

Kodwa-ke, isazi sokusebenza kwengqondo noma omunye umhlinzeki wezempilo ofanelekayo angaxilonga lolu valo ngokutadisha ngokucophelela izimpawu zakho nokuthi luthinta kanjani impilo yakho.

Izindlela zokuxilonga i-phobia ethile zivame ukufaka:

• Ukuzwa ukwesaba okukhulu noma ukukhathazeka lapho ucabanga noma uthinta iphepha.
• Ukuba nokwesaba iphepha okungapheli okungenani izinyanga eziyisithupha.
• Izimpawu zivela njalo uma uthinta, ubona, noma ucabanga ngephepha.
• Ukwenza umzamo ohlangene wokugwema ukuthinta noma ukubona amaphepha (isib., ukugwema izindawo lapho kunamaphepha khona, ukwenza abanye benze umsebenzi).
• Lokhu kwesaba kubangela ukuphazamiseka empilweni yansuku zonke (njengomsebenzi, ubudlelwano bezenhlalo, imfundo) noma kunciphisa ikhwalithi yokuphila .
• Ukungakwazi ukulawula lokhu kwesaba, noma umuntu eqonda ukuthi akunangqondo futhi akufaneleki kulesi simo.

Ingabe ikhona indlela yokwelapha i-'Papyrophobia'?

Ingxenye engcono kakhulu ukuthi, kunezindlela eziningana zokwelapha ezisebenzayo ochwepheshe bezempilo yengqondo abangazisebenzisela ukukusiza unqobe lokhu kwesaba iphepha. Ake sibheke ukuthi ziyini.

• Ukwelashwa Kokuziphatha Kokuqonda (`Ukwelashwa Kokuziphatha Kokuqonda` - CBT):I-CBT uhlobo lwe-psychotherapy, okusho ukuthi iyindlela yokwelapha ekhulumayo. Ikusiza ukuthi uqonde ukuthi kungani wesaba iphepha nokuthi imiphi imicabango emibi onayo ngalo. Udokotela wakho wezokwelapha usebenzisa lolu lwazi ukushintsha imicabango yakho kanye nokusabela kwakho futhi akufundise izindlela zokubhekana nokwesaba kwakho.
• Ukwelashwa Kokuchayeka: Lokhu kusetshenziswa njengengxenye ye-psychotherapy kanye ne-CBT. Kuhilela ukuziveza kancane kancane entweni oyesabayo (iphepha) endaweni elawulwayo nephephile . Okokuqala, ubheka izithombe zephepha, bese ubheka iphepha ukude, bese uthinta iphepha, ubambe iphepha elincane esandleni sakho, bese ubhala kulo. Lokhu kubizwa nangokuthi ukungazinzi. Le ndlela isebenza kahle kakhulu kubantu abane-phobia ethile.
• Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT): Le ndlela ikufundisa amakhono ahlukahlukene, njengokuzindla, ukuqaphela, kanye namasu okuphumula, ukuze ikusize uphathe izimpawu zokwesaba kwakho. Ungafunda la makhono ngokusebenza nodokotela wezokwelapha wedwa. Ungase futhi uzijwayeze la makhono amasha ezifundweni zokwelapha ngeqembu.
• Ukwelashwa nge-hypnotherapy: Lokhu kwelashwa kukubeka esimweni sokucindezeleka, sokukhululeka okujulile futhi kukusiza ukuthi wembule izinkumbulo ezifihliwe noma izimbangela ezibangela ukwesaba kwakho. Abelaphi abaningi bahlanganisa ukwelashwa nge-hypnotherapy nokwelashwa kwengqondo ukuze bakusize unqobe ukwesaba kwakho.
• Imithi: Kwezinye izimo, imithi yokulwa nokukhathazeka noma imithi yokucindezeleka ingasiza ekunciphiseni izimpawu okwesikhashana. Lokhu kungaba usizo, ikakhulukazi ngenkathi uzama ukuqala ukwelashwa njenge-CBT, noma lapho ubhekene nobunzima bokubhekana nokuphila kwakho kwansuku zonke. Kodwa-ke, ikhambi lesikhathi eside lalokhu kwesaba i-psychotherapy. Le mithi ingase ingadingeki uma ezinye izindlela zokwelapha zisebenza. Kufanele isetshenziswe kuphela ngaphansi kokuqashwa kwezokwelapha.

Izinkinga ezingase zivele ngenxa ye-'Papyrophobia'

Nakuba le 'Papyrophobia' ingase ibonakale njengokwesaba okuncane, ingaholela ezinkingeni ezinkulu .

• Ukuhlaselwa Yizinhlungu: Ukwesaba iphepha ngokweqile kungaholela ekuhlaselweni yizinhlungu. Ungase uzizwe sengathi uhlaselwa yinhliziyo futhi uzofa. Kodwa okwenzekayo ngempela ukusabela komzimba wakho okunamandla entweni ebangela ukwesaba. Uma uhlaselwa yizinhlungu isikhathi eside, kungaholela esimweni esibizwa ngokuthi ukuphazamiseka kwemizwa.
• Umthelela empilweni:Ukwesaba iphepha kungenza kube nzima, noma kungenzeki nhlobo, ukuphila impilo evamile emphakathini, ukusebenza, noma ukuya esikoleni. Cabanga nje, kungaba yinkinga engakanani uma ungakwazi ukusebenza ehhovisi, ukukhokha izikweletu, noma ukuphatha amadokhumenti?
• Ezinye izinkinga zengqondo: Ukwesaba kwakho iphepha ngokweqile kungakwenza wesabe ukushiya ikhaya lakho noma izindawo ocabanga ukuthi ziphephile. Ungase futhi ube nolunye uvalo olubizwa ngokuthi 'i-Agoraphobia' (ukwesaba izindawo ezivulekile noma ezinabantu abaningi).
• Ukuzihlukanisa nabantu kanye nokucindezeleka: Abathandekayo bakho bangase bakuthole kunzima ukuqonda lokhu kwesaba. Bangase bazibuze, "Kuyini lokhu kwesaba?" Ngenxa yalokho, ungase ube nesizungu, ukuzihlukanisa nabantu, kanye nokucindezeleka.
• Ezinye izingozi: Abanye abantu bangase basebenzise izindlela ezingezona ezinempilo zokubhekana nalokhu kwesaba, njengokuphazamiseka kokusebenzisa izidakamizwa. Ezimweni ezimbi kakhulu, imicabango yokuzibulala ingase ivele.

Ngakho-ke, akukuhle ukuthatha lokhu kalula.

Kufanele ubonane nini nodokotela?

Kulungile, ngakho-ke kufanele ubonane nini nodokotela noma umeluleki wezempilo yengqondo ?

Uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo, qiniseka ukuthi ufuna iseluleko sezokwelapha:

• Uma uhlaselwa uvalo.
• Uma unokukhathazeka okuqhubekayo noma ukwesaba okuphazamisa impilo yansuku zonke, umsebenzi, imfundo, noma ukulala.
• Uma ugwema izinto ezithile ngenxa yalokhu kwesaba (isib. ugwema imisebenzi ehilela ukuphatha iphepha).
• Uma unezimpawu zokucindezeleka (njengokudabuka, ukuphelelwa yisithakazelo, ukushintsha kokulala) noma izinkinga zokusebenzisa izidakamizwa.
• Uma ucabanga ukuthi lokhu kwesaba akuvamile futhi kunzima ukukulawula ,

Yimiphi imibuzo ongayibuza udokotela?

Uma ubona udokotela wakho, ungabuza le mibuzo. Lokhu kuzokusiza ukuthi uqonde isimo futhi ufunde ngokwelashwa:

• Kungani nginalolu 'valo'? Ingabe kukhona isizathu esithile salokhu?
• Iyiphi indlela yokwelapha engcono kakhulu kimi?
• Ingabe kufanele ngizame into efana ne-'Exposure Therapy'?
• Kuzodingeka ngithole ukwelashwa isikhathi esingakanani?
• Ingabe imithi ingangisiza? Iyini imiphumela yayo emibi?
• Ngingawuchaza kanjani lo mbandela emndenini wami?

Yimuphi umyalezo esingawuthola kulokhu?

Cabanga ngakho, imali, izincwadi, izincwadi, amathikithi, amarisidi... konke lokhu kwenziwe ngephepha. Ngakho-ke, ukuzama ukuphila ngaphandle kokubona noma ukuthinta iphepha akusebenzi ngempela, futhi akunampilo. 'I-Papyrophobia', noma ukwesaba iphepha, kungaba nomthelela omkhulu emsebenzini wakho kanye nekhono lakho lokujabulela impilo.

Into ebalulekile ukwazi ukuthi awuwedwa. Nakuba lokhu kuyisimo sokwesaba esingavamile, uma ubhekene nalesi simo, kukhona ochwepheshe bezempilo yengqondo abangakusiza ukunqoba ukwesaba kwakho.

Ngakho-ke, uma wena noma othile omaziyo ebhekene nalolu hlobo lokungakhululeki, kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngaphandle kokuba namahloni noma ukwesaba. Uma uthola usizo ngokushesha, kulapho uzokwazi khona ukunqoba lokhu kwesaba futhi uphile impilo evamile nejabulisayo. Khumbula, ukucela usizo akusikho ubuthakathaka, kungamandla!

I- Papyrophobia, ukwesaba iphepha, i-phobia, impilo yengqondo, ukukhathazeka, i-phobia, ukwelashwa