Ingabe ngezinye izikhathi uzizwa sengathi awuzithandi? Ingabe uvame ukuhlushwa imicabango efana nokuthi, "Angikaze ngenze lutho kahle," "Angibukeki kahle ngokwanele," noma "Izinto ngeke zingihambele kahle"? Lo mkhuba wokuzisola, ukuzehlisa, kanye nokufukamela imizwa enamandla yokucasuka noma ukukhungatheka ngawe yilokho esikubiza ngokuthi ukuzenyanya . Ngamazwi alula, kuzwakala njengempi yangaphakathi lapho ungumgxeki wakho onzima kakhulu.
Kalula nje, kuyini ukuzizonda?
Uma uzizwa uzonda, uvame ukuqala ukugxeka kakhulu ukubukeka kwakho nezenzo zakho. Wonke amaphutha noma iphutha lizwakala likhulu, bese uzisola ngalo. Lokhu kungaholela embonweni ogcwele wokuthi awufaneleki noma awusizi ngalutho.
Uma ingqondo yakho ihlala igxile kule micabango emibi, kuba nzima kakhulu ukubona okuhle empilweni yakho noma ukubona imibono emihle.
Nokho, lokhu akusho ukuthi ungumuntu omubi noma ukuthi awukwazi ukuthola injabulo. Kusho nje ukuthi amaphethini akho okuqonda—indlela ubuchopho bakho obucubungula ngayo imicabango—okwamanje athambekele emjikelezweni omubi.
Izindaba ezinhle ukuthi kungenzeka ukushintsha lezi zindlela zokucabanga. Nakuba ukwenza lokhu wedwa kungaba yinselele, ungalokothi unqikaze ukufuna usizo kuchwepheshe wezokwelapha. Bangakunikeza isiqondiso namathuluzi owadingayo ukuze ushintshe umbono wakho futhi uthuthukise inhlalakahle yakho yengqondo.
Yiziphi izimpawu nezimpawu zokuzizonda?
Lesi simo sithinta kakhulu imizwa yakho kanye nokuziphatha kwakho. Kungaholela ekulahlekelweni yisithakazelo emisebenzini owawuyijabulela kanye nokwehla kwesisusa. Isibonelo, ungase uzizwe sengathi ukuphishekela ukukhushulwa emsebenzini akusizi ngalutho. Ngaphezu kwalokho, le micabango emibi eqhubekayo ingabangela ukuthi ungayinaki impilo yakho yomzimba.
Kukhona nezinye izimpawu ezihlobene nalesi simo. Ake sizibheke ngokucacile.
| Izimpawu Zengqondo Nezokuziphatha | Ukubonakaliswa Okubonakalayo |
|---|---|
| Ukukhathazeka okuqhubekayo nokukhathazeka | Ukuphazamiseka kokulala (ukungalali, ukuvuka ekuseni, noma ukulala okungaphumuli) |
| Ukucindezeleka kanye nemizwa yokuphelelwa yithemba | Ubunzima bokugxilisa ingqondo noma ukucabanga kahle |
| Ukucabanga okuphambene okuphindaphindiwe (Ukucabanga) | Amazinga aphansi amandla kanye nokukhathala okungapheli |
| Imizwa yokungafaneleki noma yokungafaneleki | Ukulahlekelwa yisifiso sokudla noma ukudla ngokweqile |
| Ukuzihlukanisa nabantu kanye nokuzihlukanisa nabantu | Ukungaphumuli noma ukungakwazi ukuhlala uthule |
| Ukushintshashintsha kwemizwelo okuzumayo, okunamandla |
Zivela kanjani lezi micabango?
Nakuba wonke umuntu ebhekana nale micabango ngendlela ehlukile, ngokuvamile ivela ekuntuleni uzwela, ukuzigxeka okunamandla, ukungabaza, kanye nokucindezeleka okungapheli. Ungase uzithole ucabanga izinto ezinjengalezi:
"Angisoze ngakwazi ukwenza lokhu kahle."
"Angiyithandi indlela engibukeka ngayo."
"Angikufanele lokhu."
Le micabango emibi ivame ukwakha umjikelezo: umcabango omubi uholela emizweni ebuhlungu, bese kuba nemicabango emibi kakhulu. Ukuqeda lo mjikelezo kuyisihluthulelo sokuzizwa ungcono.
Ingabe ukuzizonda kuyisifo sengqondo, futhi yini ebangela lokho?
Cha, ukuzenyanya akusona isifo sengqondo ngokwaso. Kodwa-ke, kungaba uphawu lwezimo zempilo yengqondo eziyisisekelo, ikakhulukazi ukucindezeleka .
Ukuzizonda kuvame ukukhula kancane kancane ngokuhamba kwesikhathi ngenxa yezici ezahlukene:
- Izimo Zempilo Yengqondo Eziyisisekelo: Ukuphila nokucindezeleka noma ukukhathazeka.
- Ukuhlukumezeka Kwesikhathi Esidlule: Okuhlangenwe nakho kokugxekwa okunzima, ukuhlukunyezwa, noma ukuxhashazwa ngabazali, othisha, noma ontanga ngesikhathi sobuntwana.
- Ukuqhathanisa Komphakathi: Ukuzilinganisa njalo nabanye nokuzizwa ungelutho.
- Ukufuna ukuphelela: Ukuzibamba ezindinganisweni ezingenakwenzeka nokuzijezisa ngamaphutha amancane.
- Ukuzenyeza.
Singakunqoba kanjani lokhu?
Ukulawula ukuzenyanya wedwa kungaba nzima kakhulu. Indlela engcono kakhulu ukukhuluma nochwepheshe wezempilo yengqondo, njengodokotela noma uchwepheshe wezokwelapha , onganikeza isiqondiso sochwepheshe.
Bangase batuse i-Cognitive Behavioral Therapy (CBT) . Le ndlela ikusiza ukuthi uqonde ukuxhumana phakathi kwemicabango yakho, imizwa yakho, kanye nokuziphatha kwakho, okukuvumela ukuthi uhlele kabusha futhi ushintshe amaphethini okucabanga angasizi.
Khumbula, ukufuna usizo lochwepheshe akulona neze uphawu lobuthakathaka noma ukwehluleka. Kuyisenzo esinamandla samandla nokuzinakekela ngokwezindinganiso zaseNirogi Lanka.
Izinyathelo eziwusizo ongazithatha
Ukuqeda umjikelezo wombono ongemuhle kudinga isikhathi nokuzijwayeza. Nazi ezinye izindlela ezingasiza:
- Yenza imisebenzi ezokujabulisa. Zisebenzise ukuze uqondise ukugxila kwakho lapho kuvela imicabango emibi.
- Khumbula impumelelo yesikhathi esidlule. Uma ucabanga ukuthi, “Angikwazi ukukwenza lokhu,” zikhumbuze ngesikhathi owanqoba ngaso inselele efanayo ngempumelelo.
- Shintsha indawo okuyo. Ukulungisa okulula, njengokubeka isithombe sabathandekayo eduze kwesibuko sakho, kungathuthukisa isimo sakho sengqondo.
- Hlukanisa imisebenzi emikhulu ibe yizinyathelo ezincane. Gxila emigomweni emincane, elawulekayo kunokuzicindezela ngesithombe esikhulu.
- Gxila emzamweni wakho, hhayi emphumeleni kuphela. Yazisa umsebenzi onzima owenze, kungakhathaliseki ukuthi ufinyelele umphumela ophelele noma cha.
Enye indlela ewusizo ukubhekana "nomgxeki wangaphakathi" engqondweni yakho. Zama lesi sivivinyo:
1. Vuma ngokuzwakalayo umcabango ongemuhle.
2. Zibuze: “Ngingakusho lokhu kumngane wami omkhulu?”
3. Uma impendulo ithi “Cha,” zama ukushintsha lowo mcabango ube yinto eyakhayo neyakhayo.
Ngokukhuluma nawe ngale ndlela, uzoqala ukuqaphela ukuthi ube nonya kangakanani kuwe. Lesi yisinyathelo sokuqala sokuthuthukisa uzwela nokuphulukiswa.
Kufanele uye nini kudokotela?
Kujwayelekile ukuba nombono ongemuhle ngawe ngezikhathi ezithile. Kodwa-ke, uma le micabango iqala ukubusa ingqondo yakho noma ikuvimbela ekwenzeni imisebenzi yakho yansuku zonke, sekuyisikhathi sokukhuluma nochwepheshe wezempilo.
Nazi ezinye izimpawu eziyisixwayiso:
- Imikhuba yakho yokudla ishintshe kakhulu.
- Le micabango ithinta ukusebenza kwakho esikoleni noma emsebenzini.
- Amaphethini akho okulala ashintshile.
- Uhlala uzenza sengathi uyagula ukuze ugweme izibopho zomphakathi noma imithwalo yemfanelo.
Ngezinye izikhathi, imicabango yokuzizonda ingakhula ibe ukuzilimaza noma imicabango yokuzibulala . Uma usuqalile ukuba nemicabango enjalo, sicela ukhumbule ukuthi awuwedwa, futhi usizo luyatholakala. Xhumana nomuntu omethembayo ngokushesha. Xhumana nodokotela wakho, noma uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (ER/ETU) ngokushesha. Lokhu kubalulekile.
Izinto Ezibalulekile Okufanele Uzithathe (eNirogi Lanka)
Ukuzizonda, ukuzibona kabi, ukucindezeleka, impilo yengqondo, ukukhathazeka, izindlela zokucabanga, i-CBT, Ukwelashwa Kokuziphatha Kokuqonda, iseluleko sikadokotela
👩🏽⚕️ Imibuzo Evame Ukubuzwa (Imibuzo Evame Ukubuzwa)
💬 Kuyini ukushoda kokuphefumula (i-Dyspnea)? Ingabe lokhu kumane nje kukukhathala okuvamile?
Ukuzizwa uphelelwa umoya ngemva kokukhuphuka intaba noma ukugijima kuyinto evamile! Kodwa-ke, 'ukuphelelwa umoya' (ukuphelelwa umoya) lapho uphumule—njengalapho ulele embhedeni, ubukele i-TV, noma wenza umsebenzi omncane—kuvame ukuzwakala njengokuqina kwesifuba noma umuzwa wokuminza (indlala yomoya). Uma uzizwa sengathi amaphaphu akho awatholi umoya owanele kungakhathaliseki ukuthi uphefumula kangakanani, lokhu kuyimpawu yezokwelapha engathi sína edinga ukunakekelwa okusheshayo.
💬 Yiziphi izimbangela eziyinhloko zokuphelelwa umoya okungazelelwe, okungachazeki?
Lokhu kuvame ukuhlotshaniswa nezinkinga ezinkulu zenhliziyo noma zamaphaphu: 1) Ukuhlaselwa Yinhliziyo noma Ukwehluleka Kwenhliziyo – lapho inhliziyo ihluleka ukupompa igazi, uketshezi lunganqwabelana emaphashini. 2) Isifuba somoya noma i-COPD ehlobene nokubhema. 3) I-Pulmonary Embolism – ukugoba kwegazi emaphashini, okuyisimo esiphuthumayo esisongela impilo. 4) Ukuhlaselwa uvalo okukhulu.
💬 Yiziphi izimpawu ezibomvu zokuphelelwa umoya ezidinga ukunakekelwa okuphuthumayo ngokushesha?
Ukuphelelwa umoya ngokuzumayo kuhlale kuyisimo esiphuthumayo. Funa usizo ngokushesha uma uhlangabezana nalokhu: 1) Ubuhlungu besifuba obuchotshozwayo noma ingcindezi, 2) I-Cyanosis (umbala oluhlaza okwesibhakabhaka ezindebeni, ebusweni, noma ezandleni), 3) Ukujuluka okubandayo okuhambisana nesiyezi noma ukulahlekelwa ukwazi. Ungalibali; shayela izinsizakalo eziphuthumayo (911) ngokushesha ukuze ufike esibhedlela ukuze uthole umoya-mpilo kanye nokunakekelwa okubucayi.
