Ingabe nawe wesaba izinto ezithile ngokungadingekile? Ake sixoxe ngale nkinga yokwesaba!

Sonke sinokwesaba okuncane ngento ethile, akunjalo? Mhlawumbe yisicabucabu, mhlawumbe ukuphakama, mhlawumbe inaliti. Kujwayelekile kakhulu. Kodwa, cabanga, kuthiwani uma lokhu kwesaba kudlula imingcele evamile futhi kuba kukhulu kangangokuthi kuthinta impilo yakho yansuku zonke, konke okwenzayo? Yilapho-ke sikubiza ngokuthi 'ukwesaba'. Kungakususa ngempela injabulo nenkululeko yakho empilweni, futhi kukwenze uzizwe ungenalusizo.

Iyini le phobia?

Kalula nje, i-phobia ukwesaba okukhulu, okungalawuleki noma ukukhathazeka ngento ethile - kungaba yinto, isilwane, isimo, indawo, noma yini. Ukwesaba kukhulu kangangokuthi kuphazamisa impilo yakho evamile, ubudlelwano bakho, kanye nenjabulo yakho ngendlela engabekezeleleki. I-phobia empeleni iyinkinga yokukhathazeka . Iningi lala ma-phobia linesifo esifanayo: I-Specific Phobia . Kodwa kukhona uhlobo olulodwa lwe-phobia olune-diagnosis yalo ethize, futhi yi -Agoraphobia . Ake sixoxe ngalokho futhi. Cabanga, uma ungabhekene naleyo nto eyesabekayo, cishe uyaqaphela, "O, lokhu kwesaba kukhulu kakhulu, akukho okufanele ukwesabe." Kodwa ngisho nokwazi lokho, umuzwa owuzwayo ngaleso sikhathi, lowo muzwa, awushintshi. Uma kungazelelwe kufanele ubhekane nento ekwesabisayo, uzozizwa ukwesaba okukhulu, ukukhathazeka, futhi ufune ukubaleka. Ungase ukwazi ukugcina ingqondo yakho iphilile ngaleso sikhathi, kodwa kunzima kakhulu, futhi kudinga isibindi esikhulu.

Zingaki izinhlobo zokwesaba ezikhona?

Ukwesaba, noma imizwa yokwesaba nokukhathazeka ebangelwa yiyo, kuyahlukahluka kakhulu kumuntu nomuntu. Lokho umuntu akwesabayo kungase kungabi yilokho omunye umuntu akwesabayo. Ngakho-ke, kunzima ukunikeza uhlu "lwezinhlobo eziqondile zokwesaba ezikhona." Kodwa-ke, odokotela nochwepheshe bahlukanise lokhu kwesaba ngezigaba ezinhlanu eziyinhloko.

Izinhlobo ezivamile ze-phobias

Nazi ezinye zezinkinga zokwesaba ezivame kakhulu kulezo zigaba futhi ezihlobene nazo: 1. Izilwane:

• I-Arachnophobia (ukwesaba kakhulu izicabucabu)
• I-Cynophobia (ukwesaba izinja ngokwedlulele)
• I-Entomophobia (ukwesaba izinambuzane ngokweqile)
• I-Ophidiophobia (ukwesaba izinyoka ngokweqile)

2. Ngokuphathelene nendawo yemvelo:

• I-Acrophobia (ukwesaba kakhulu ukuphakama)
• Ukwesaba izindawo ezivulekile noma zomphakathi, izindawo ezinabantu abaningi, futhi ngezinye izikhathi ngisho nokwesaba ukushiya ikhaya wedwa (i-Agoraphobia) (lokhu kubhekwa njengokuxilongwa okuhlukile)
• I-Aquaphobia (ukwesaba amanzi ngokweqile)
• I-Astraphobia (ukwesaba okukhulu kokuduma nombani)

3. Ngokuphathelene negazi, izinqubo zokwelapha noma ukulimala:

• I-Algophobia (ukwesaba ubuhlungu ngokweqile)
• Ukwesaba amazinyo ngokweqile (i-dentophobia)
• I-Hemophobia (ukwesaba igazi ngokweqile)
• Ukwesaba kakhulu izinaliti (i-Trypanophobia)

4. Ngokuphathelene namacala athile:

• I-Aerophobia (ukwesaba okukhulu ukundiza)
• I-Amaxophobia (ukwesaba ukushayela ngokweqile)
• I-Claustrophobia: Ukwesaba izindawo ezincane ezivalekile (isib. ama-lifti, amakamelo amancane)
• I-Nyctophobia (ukwesaba ubumnyama kakhulu)

5. Okunye:

• Ukwesaba Ama-Clown (i-Coulrophobia)
• I-Emetophobia (ukwesaba ukuhlanza noma ukubona abanye behlanza)
• I-Pyrophobia (ukwesaba umlilo ngokweqile)
• I-Trypophobia (ukwesaba kakhulu imigodi emincane emaqenjini noma emaphethini)

Ngokukhethekile mayelana ne-Agoraphobia

I-Agoraphobia ibhekwa njengokuxilongwa okuhlukile ngoba kunezimbangela eziningi ezahlukene ezingayibangela. Ukuze kutholakale ukuthi umuntu une-agoraphobia, kufanele abe nokwesaba/ukukhathazeka ngezinhlobo ezahlukene zezimbangela ezihlobene nezindawo zomphakathi noma izikhala.

Zivame kangakanani i-phobias?

Ukuthi nje sithi izinto ezinjengokuthi, "O, ngiyazesaba kakhulu izinyoka" noma "Angikwazi ukubona izindawo eziphakeme, ngizizwa ngididekile," akusho ngaso sonke isikhathi ukuthi kuyi-phobia. Eqinisweni, ama-phobia awathinti iphesenti elikhulu kakhulu labantu emhlabeni. I-Phobia Eqondile: Ukusabalala kwalesi simo kungahluka kuye ngobudala. Kodwa-ke, kubantu abaningi, lezi zimo zikhula ngaphambi kweminyaka eyi-10.

• Sekukonke: E-United States, phakathi kuka-8% no-12% wabantu kuthiwa bane-'Specific Phobia'. Kwamanye amazwe omhlaba, leli nani liphakathi kuka-2% no-6%.
• Izingane: Emhlabeni wonke, phakathi kuka-3% no-9% wezingane ziyahlangabezana nezindinganiso ze-'Specific Phobia'. E-United States, cishe u-16% wezingane ezincane (ezineminyaka engu-13-17) zinalesi simo.
• Abantu abadala (abaneminyaka engu-65 nangaphezulu): Ukusabalala kwe-'Specific Phobia' kwehla ngokuguga. Kulinganiselwa ukuthi kuphakathi kuka-3% no-5% kubantu abaneminyaka engu-65 nangaphezulu.

Ikakhulukazi, ucwaningo lubonisa ukuthi abesifazane banamathuba aphindwe kabili okuba ne-'Specific Phobia' kunabesilisa .

Ziyini izimpawu ze-phobias?

Izimpawu ezingase zivele kokubili nge-'Specific Phobia' kanye ne-'Agoraphobia' zifana kakhulu. Kodwa-ke, indlela ezibonakala ngayo, izimo noma izindawo ezenzeka kuzo zingahluka. Uma ubhekene, noma ucabanga nje ngento, isilwane, indawo noma isimo osisabayo, ungase ube nezimpawu zomzimba, zengqondo nezokuziphatha. Izimpawu zengqondo (izinto ezithinta indlela ocabanga futhi uzizwa ngayo):

• Umuzwa wokwesaba okukhulu, okungabekezeleleki .
• Uvalo, uzizwa sengathi udinga ukubaleka.
• Umuzwa wokuba sengozini esheshayo.
• Imizwa yokuzihlukanisa nomzimba wakho (ukungabi ngumuntu siqu) noma ukungabi sendaweni okuyo (ukungabi ngumuntu ovamile).

Izimpawu zomzimba (izinto ezithinta umzimba wakho ngqo):

• Ukushaya kwenhliziyo okukhuphukile, uzizwa sengathi isifuba sakho siyashaya.
• Ukujuluka , ukuzizwa kushisa noma kubanda, ukuqaqamba.
• Ukuthuthumela komzimba.
• Isicanucanu , ukuzizwa sengathi isisu sakho siyaphenduka, ubuhlungu besisu .
• Ukuqina kwesifuba noma ubuhlungu.
• Ubunzima bokuphefumula , ukuzizwa ufuthwe.
• Isiyezi , umuzwa wokuzungeza ekhanda, namehlo aluhlaza okwesibhakabhaka.
• Mhlawumbe ukuquleka.
• Ubuso obuphaphathekile (njengokungathi igazi lihlangene).
• Ukuncipha kombono (njengokubuka ngepayipi - `umbono womhubhe`).

Izimpawu zokuziphatha (indlela indlela yakho yokuphila, inqubo, noma imikhuba eshintsha ngayo):

• Uzama ngokukhethekile ukugwema izinto ezibangela lokhu. Isibonelo, ungase wesabe izinaliti (i-Trypanophobia), ngakho-ke ugwema ngamabomu ukuya kohlolwa njalo noma ukuya kudokotela wamazinyo.
• Wenza izinguquko empilweni yakho ukuze ugweme izinto ezikubangela ukwesaba. Isibonelo, ungase uthuthe uyeke ukuhlala endaweni esogwini ngoba wesaba iziphepho.
• Bagwema ngisho nezinguquko ezinhle empilweni ngoba besaba ukuthi kuzodingeka babhekane nento abayesabayo. Isibonelo, i-aquaphobia, ukwesaba amanzi, ukubhukuda, noma ukuminza, kubavimbela ekuthengeni indlu noma ekuthatheni umsebenzi endaweni ebheke umfula, ichibi, noma ulwandle.

Izimpawu ze-phobia ezinganeni ezincane

Izingane ezincane zingaba ne-'Specific Phobia'. Zingabonisa izimpawu ezihlukile kunezabantu abadala. Ezinye zazo zifaka:

• Ukukhala kakhulu.
• Ukucasuka.
• Ukuqandisa (ukuma unganyakazi sengathi kuqandisiwe endaweni).
• Ukunamathela kumuntu ozizwa uphephile naye, ungalokothi uhlukane nalowo muntu.

Ziyini izimbangela ze-phobia?

I-phobia yisimo lapho ubuchopho bakho bubhekana khona nemizwa yokwesaba nokukhathazeka engalawuleki nengalawuleki. Ngaphansi kwezimo ezivamile, le mizwa empeleni iyavikela futhi iyasiza. Yindlela yobuchopho bakho yokukuxwayisa ngokuthi kukhona okungahambi kahle, ukuthi ungase ube sengozini noma usuvele usengozini. Kodwa ochwepheshe abakaqondi ngokugcwele ukuthi kungani le mizwa ikhula ibe yi-phobia. Kodwa-ke, kunezici eziningana nezinqubo ezingaholela ekuthuthukisweni kwe-phobia. Zihlanganisa:

• Okuhlangenwe nakho okubuhlungu: Lokhu kungaba okuhlangenwe nakho oke waba nakho wena, noma into oyibonile yenzeka komunye umuntu. Isibonelo, ukwesaba izinja kungase kuvele ngenxa yokulunywa yinja useyingane.
• Izakhi zofuzo: Izinhlobo ezithile zokwesaba zivame ukwenzeka emindenini uma othile emndenini enalolo hlobo lokwesaba. Ukwesaba izilwane, igazi/izinqubo/ukulimala, kanye nezimo kuvame kakhulu phakathi kwamalungu omndeni.
• Ukudluliselwa kolwazi: Ezinye izimo zokwesaba zingakhula ngoba ufunda ngokuthile, noma ngoba uqhubeka ubona noma uzwa izinto ezenzekayo. Isibonelo, uma uzwa ngokuphahlazeka kwendiza ezindabeni, abanye abantu bangase babe nokwesaba ukundiza.
• Ukwesaba okufundiwe: Ukufunda ngokwesaba noma ukwesaba kwabanye abantu kungaholela ekutheni abanye babe nokwesaba okufanayo. Lokhu kungaba esinye sezizathu ezenza abanye abantwana babe nokwesaba okuthile lapho abazali babo bebavikela ngokweqile.

Yiziphi izinkinga ezingaba khona ngenxa yama-phobia?

Ukwesaba kungaba nemiphumela yesikhathi eside empilweni yakho yengqondo neyomzimba, ikakhulukazi uma uhlala ubhekene nezinto ozesabayo noma uma izimpawu zakho zinzima. Abantu abane-'Specific Phobia' kanye ne-'Agoraphobia' basengozini enkulu yokuthola izimo ezithile zempilo yengqondo. Nakuba ukwesaba kungabangeli lezi zimo, kuvame ukubangela ezinye izimo futhi kubangele ezinye. Izimo ezivamile zempilo yengqondo abantu abane-phobia abangase babhekane nazo zifaka:

• Ezinye izinkinga zokukhathazeka
• Isifo se-Bipolar
• Izinkinga zokucindezeleka
• Izinkinga zobuntu (ikakhulukazi ukuphazamiseka kobuntu okuxhomeke kumuntu)
• Izinkinga zokusebenzisa izidakamizwa
• Izinkinga zesifo somzimba

Izimo zempilo zomzimba ezivame ukwenzeka nge-phobias noma ezingase zibe zimbi kakhulu yizimpawu ze-phobia zifaka:

• Isifo senhliziyo
• Isifo samaphaphu esingamahlalakhona (i-COPD)
• Isifo sikaParkinson
• Izimpawu ezihlobene nokulinganisela kanye nesiyezi (okungaholela ekuweni nasekulimeleni okuhlobene nokuwa)
• Izifo zobuchopho eziwohlokayo kanye nezimpawu ze-dementia

Ungayibona kanjani i-phobia?

Uchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo, angakhuluma nawe futhi akubuze imibuzo ukuze anqume ukuthi unesifo esithile sokwesaba noma i-agoraphobia. Lezi zimo azidingi ukuhlolwa kwelabhorethri, ukuhlolwa kwezithombe (isb., amaskeni), noma ezinye izivivinyo zokuxilonga ezikhethekile. Imibuzo abayibuzayo ingase isekelwe emibuzweni ethile eyenzelwe ukusiza ekuxilongeni isifo sokwesaba. Eminye yemibuzo abangayibuza ihlanganisa:

• Yiziphi izinto ezikubangelayo ozaziyo ezikwesabisayo?
• Yiziphi izimpawu ozibonayo, futhi zinzima kangakanani?
• Injani indlela yakho yokuphila yamanje kanye nesimiso sakho, futhi ingabe izimpawu zakho zokwesaba ziyakuthinta?
• Lezi zimpawu zaqala nini?
• Uke wabhekana nesenzakalo esibuhlungu, noma kukhona ezinye izinto empilweni yakho ezingase zibangele ukwesaba?

Udokotela wakho ubuza le mibuzo ngoba izimpawu zakho kudingeka zivumelane nezindinganiso ezithile ukuze kunqunywe ukuthi une-'Specific Phobia' noma i-'Agoraphobia'.

Izindlela zokuxilonga i-'Specific Phobia'

• Uzwa ukwesaba okukhulu noma ukukhathazeka ngento noma isimo esithile.
• Uma ubhekene nokwesaba , ukwesaba, ukukhathazeka, noma kokubili kuvela ngokushesha .
• Uzigwema ngenkuthalo izinto ezikubangela ukwesaba, noma uma ungakwazi ukuzigwema, ubhekana nokwesaba okukhulu, ukukhathazeka, noma kokubili lapho uhlangana nazo.
• Ukwesaba noma ukukhathazeka okuzwayo kukhulu kakhulu kunalokho okufanele kubangelwe yikho.
• Kumelwe ukuba ubulokhu unokwesaba/ukukhathazeka okungenani izinyanga eziyisithupha .
• Ukugwema izinto ezibangela lokhu kwesaba, ukukhathazeka, noma ukwesaba kubangela ukuphazamiseka noma ukukhubazeka engxenyeni ethile yokuphila kwakho (njengomsebenzi, ubudlelwano bezenhlalo, imfundo).
• Izimpawu ozibonayo azikwazi ukuchazwa kangcono ngesinye isimo sengqondo (isib., i-Post-Traumatic Stress Disorder (PTSD) noma i-Panic Disorder).

Iphathwa kanjani i-phobia? Ingabe ingelapheka?

Ukwesaba kungelashwa nge-psychotherapy (igama odokotela abalisebenzisayo elithi ``Psychotherapy`` ), eminye imithi, noma inhlanganisela yakho kokubili. Uhlobo lokwelashwa olutholayo luncike ezintweni eziningi, okuhlanganisa uhlobo lokwesaba onalo, ubukhali bezimpawu zakho, indlela yakho yokuphila, imikhuba yakho, kanye nezintandokazi zakho. Udokotela angakutshela okwengeziwe ngokuthi yiziphi izindlela zokwelapha ezingakusiza, ukuthi yini engcono kakhulu kuwe, nokuthi yini abayincomayo. Ukwelapha NgengqondoIndlela eyinhloko yokwelapha i-phobia ukukusiza ukuthi ushintshe imicabango nokuziphatha okuzungeze ukwesaba kwakho. I-Psychotherapy iyindlela ewusizo kakhulu yokwenza lokhu. I-Cognitive Behavioral Therapy (CBT) iyindlela yokwelapha esetshenziswa kakhulu. Ngokuhamba kwesikhathi, lokhu kwelashwa kukusiza ukuthi ubhekane kangcono nokwesaba nokukhathazeka obhekana nakho. I-Exposure Therapy Enye indlela yokwelapha i-exposure therapy. Ingenziwa ngezindlela ezimbili eziyinhloko:

• Ukuzihlukanisa Okuhlelekile/Ukuziveza Okunezinga: Lokhu kuhilela ukuziveza kancane kancane ezintweni ozesabayo. Ngokuhamba kwesikhathi, uchwepheshe wakho wezokwelapha uzokusiza kancane kancane unqobe izingxenye zokwesaba kwakho, kusukela kokungakhathazi kakhulu kuya kokukhathazayo kakhulu. Kukusiza futhi ukuthi ufunde ukushintsha imicabango yakho nokuziphatha kwakho ukuze ulawule imizwa yakho yokwesaba nokukhathazeka.
• Ukukhukhuleka: Le ndlela ifana ne-Systematic Desensitization, kodwa ihilela ukuzibeka ezintweni ezibangela ukwesaba kwakho ngesikhathi esisodwa, kunokuba uziveze kancane kancane. Lokhu kukusiza ukuthi uzivumelanise nalezo zinto ezibangela ukwesaba futhi ulawule ukukhathazeka kwakho. Nakuba ingasetshenziswa kabanzi, ingasiza abanye abantu abane-phobia (yize odokotela abaningi bencoma ukuyisebenzisa ngokuqapha).

Ukwelashwa ngokuchayeka kungenziwa ngezindlela ezimbili:

• In vivo: Igama elivela olimini lwesiLatini, kulo mongo lisho ukuthi "empilweni yangempela." Ukubhekana nokwesaba kwakho empilweni yangempela kuyindlela eyodwa yokukusiza ukukunqoba.
• Okungokomfanekiso: Kulokhu, umelaphi wakho uzokusiza ukuthi ubone ukwesaba kwakho futhi akusize ukukucubungula. Lena kungaba yindlela kuphela yokusebenzisa ukwelashwa kokuchayeka kwezinye izimo zokwesaba (ikakhulukazi izimo zokwesaba lapho ukuchayeka empilweni yangempela kungaba yingozi).

Imithi Kwezinye izimo, imithi ethile ingakusiza ngezimpawu zakho ze-phobia. Lezi zivame ukuba imithi yokucindezeleka noma imithi yokukhathazeka. Njengoba kunemithi eminingi engasiza ngezimpawu zakho ze-phobia, udokotela wakho ungumuntu ongcono kakhulu ukuchaza izinketho zakho nokuthi yini ayincomayo. Bangakutshela nangemiphumela emibi engaba khona, izinkinga, kanye nolunye ulwazi okudingeka ulazi.

Ingabe ukwesaba kungavinjelwa?

Ukwesaba kungavela ngokungalindelekile futhi kungahluka kakhulu kumuntu nomuntu. Esinye isizathu salokhu ukuthi umuntu ngamunye ubhekana nokwesaba ngendlela ehlukile. Ngakho-ke, ayikho indlela ethile yokuvimbela ukwesaba ukuthi kungakhuli. Futhi okwamanje ayikho indlela eyaziwayo yokunciphisa ingozi yokukuthola.

Kwenzekani uma ngine-phobia?

Ukwesaba kungaba nomthelela omkhulu empilweni yakho yengqondo kanye nenhlalakahle yakho, ikakhulukazi uma kuhilela into ohlangana nayo njalo. Kuthiwa cishe abantu abangu-75% abane-'Specific Phobia' banezinhlobo ezingaphezu kweyodwa zokwesaba , ngakho-ke lesi simo singaphazamisa kakhulu impilo.

Uma bengelashwa, ngokuhamba kwesikhathi, abanye abantu banganciphisa kakhulu izimpilo zabo. Baqala ukugwema ukwenza izinto abazijabulelayo, ukuzijabulisa nabantu, kanye nokuba nokuhlangenwe nakho okusha.

I-phobia ingahlala isikhathi esingakanani? Ngokuhamba kwesikhathi, i-phobia ethile ingaphela. Kodwa-ke, akunakwenzeka ukuthi ingenzeki ngaphandle kokwelashwa. I-phobia eqala ebuntwaneni ingaphela ngokushesha. Kodwa-ke, i-phobia eqala ebuntwaneni iqhubeke ize ibe umuntu omdala ingahlala iminyaka, ngisho namashumi eminyaka. Iyini i-phobia? Umbono omuhle kakhulu we-phobia ethile ungokwelashwa, ikakhulukazi uma ukwelashwa kuqalwe kusenesikhathi. Ngaphandle kokwelashwa, lezi zimo zingaba nomthelela omkhulu empilweni yakho yengqondo nasendleleni ophila ngayo. Ukuthola ukwelashwa kusenesikhathi kwezimpawu ze-phobia kungenza umehluko omkhulu , noma ngabe awuzange ube nezimpawu izinyanga eziyisithupha futhi awuzange utholakale ngokusemthethweni ukuthi une-phobia. Lokhu kuyiqiniso kungakhathaliseki ukuthi uneminyaka emingaki noma uhlobo lwe-phobia onalo.

Ngingazinakekela kanjani uma ngine-phobia?

Uma ucabanga ukuthi une-phobia, izinto ezibaluleke kakhulu ongazenza yilezi:

• Funa usizo. Funa usizo ngokushesha nje lapho uqaphela ukuthi izimpawu zakho zokwesaba ziyaphazamisa impilo yakho. Ukuthola usizo kusenesikhathi kungenza umehluko omkhulu ekululameni kwakho.
• Landela imiyalelo yakho yokwelashwa. Kungakhathaliseki ukuthi udokotela wakho ukunike imithi noma ukutshela ukuthi uye kokwelulekwa ngokwengqondo okuvamile, ukuyilandela kuzokwenza ukwelashwa kwakho kuphumelele kakhulu futhi kukusize ululame ngokushesha.
• Ungakuthathi kancane ukubaluleka kokushintsha indlela yokuphila. Ukuhlala umatasa, ukudla ukudla okunempilo, ukulala ngokwanele, ukugwema utshwala nemithi enganikezwanga ngodokotela, kanye nokulawula ukucindezeleka kwakho kanye nempilo yengqondo konke kungakusiza uma uzama ukulawula noma ukunqoba ukwesaba.

Kufanele ngiye nini e-Emergency Treatment Unit (ETU) ?

Ukwesaba kungakubeka engcupheni enkulu yokuthola ezinye izimo zempilo yengqondo, njengokukhathazeka nokucindezeleka. Lezi zimo zingakubeka engcupheni enkulu yokuba nemicabango yokuzilimaza noma yokuzibulala. Uma unemicabango yokuzilimaza, noma uma usola ukuthi othile omaziyo usengozini, thola usizo ngokushesha.ESri Lanka, ungashayela iNational Mental Health Helpline ngo-1926. Ngaphandle kwalokho, iya egumbini lezimo eziphuthumayo esibhedlela esiseduze. Uma ucabanga ukuthi wena (noma othile omaziyo) usengozini yokuzilimaza noma ukuzibulala, shayela inombolo yezimo eziphuthumayo yamaphoyisa engu-119.

Ungase ucabange ukuthi ukuba novalo kuyiphutha elikhulu noma ubuthakathaka, kodwa akunjalo. Uvalo luvame kakhulu, futhi lungathinta noma ubani, kungakhathaliseki ubudala noma isizinda. Njengoba nje kungekho lutho olubi ngokufuna ukwelashwa komlenze ophukile noma ukutheleleka kwendlebe, akukho lutho olubi ngokufuna usizo lovalo nokubona umeluleki wezempilo yengqondo .

Uma une-phobia, noma ucabanga ukuthi ungaba nayo, khuluma nomeluleki wezempilo yengqondo . Ngokwelashwa, ungathola izindlela zokulawula - futhi mhlawumbe nokunqoba - ukwesaba kwakho. Ngemuva kwalokho, ngeke kudingeke ukhathazeke ngokuthi "ngizobhekana nani namuhla?" njalo uma uphuma ngomnyango.

Ekugcineni, khumbula

Kulokho esikuxoxile, ungabona ukuthi ukwesaba akulula futhi kungaba nomthelela omkhulu empilweni yomuntu. Kodwa, okubaluleke kakhulu, ukwesaba kuyelapheka.

• Awuwedwa. Akuwena wedwa obhekene nalolu hlobo lokwesaba.
• Ungesabi noma ube namahloni okucela usizo. Kuwuphawu lwamandla.
• Uma uthola usizo nokwelashwa okufanele ngokushesha, ungakunqoba lokhu kwesaba okukhulu, uphinde ulawule impilo yakho, futhi uphile impilo ejabulisayo nekhululekile.
• Khumbula, impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Kungumthwalo wakho ukuyinakekela.

Ngakho-ke, uma unokungabaza okuncane ngento efana nale, sicela ubonane nodokotela ofanelekayo noma umeluleki wezempilo yengqondo . Khona-ke ngeke kudingeke udlule kulolu hambo wedwa.