Ingabe nawe wesaba ukuhlangana nabantu nokukhuluma phambi kwabantu? Ingabe lokho (Social Anxiety Disorder / Social Phobia)? Ake sixoxe ngalokhu!

Ingabe ngezinye izikhathi uzizwa ukhathazekile, ukhathazekile, noma ungakhululekile lapho uhlangana nabantu abasha, ukhuluma phambi kwesixuku, noma lapho othile ekubuka? Ucabanga ukuthi, “Ingabe ngizokwenza into engalungile? Abanye bazocabangani ngami? Ingabe ngizoshiywa ngaphandle?” Kungaba yinto evamile ukuzwa lolu hlobo lokwesaba ngezikhathi ezithile. Kodwa uma lokhu kwesaba kuthinta impilo yakho yansuku zonke , uma uphuthelwa imisebenzi ebalulekile, kungase kube okungaphezu nje kokuhlazeka. Sikhuluma ngesimo esinjalo namuhla.

Kuyini Ukukhathazeka Komphakathi?

Kalula nje, i-'Social Anxiety Disorder' (eyayaziwa ngokuthi i-'Social Phobia') iyisimo sempilo yengqondo lapho unokwesaba okukhulu nokuqhubekayo kokuthi abanye bazokwahlulela, bakwenze uzizwe kabi ngawe, noma bakubuke . Lokhu akuyona nje ukwesaba okuncane, kuyinto ekubangela ukucindezeleka okukhulu.

Ungase ubhekane nalokhu kwesaba ezimweni ezahlukene zomphakathi. Isibonelo:

• Lapho uhlangana nabantu abasha.
• Uma kufanele unikeze isethulo, kungaba sehhovisi noma ekilasini.
• Kulungile ukushaya ucingo, kulungile ukuphendula ucingo olungenayo.
• Sebenzisa indlu yangasese yomphakathi.
• Yiya esitolo noma endaweni yokudlela ucele usizo.
• Uma uya "ekuqomisaneni" nothile.
• Phendula umbuzo phambi kweqembu.
• Yidla phambi kwabanye.
• Uma uya engxoxweni yomsebenzi.

Umsuka wakho konke lokhu ukwesaba okukhulu ukuthi "abanye bazongihlulela, bangilahle, futhi bangihlazise."

Ubani othinteka kakhulu yilesi simo?

Isifo Sokukhathazeka Komphakathi yisimo esingathinta noma ubani. Kodwa-ke, izimpawu zivame ukuqala ngaphambi kweminyaka engama-20. Lesi simo sibikwa kaningi kwabesifazane kunakwabesilisa.

Sivame kangakanani lesi simo?

Lokhu akuvamile. Emhlabeni wonke, kulinganiselwa ukuthi abantu abaphakathi kwabayi-5 nabayi-10 kwabayi-100 banesifo sokukhathazeka komphakathi. Lesi yisimo sesithathu esivame kakhulu sempilo yengqondo ngemva kokuphazamiseka kokusebenzisa izidakamizwa kanye nokucindezeleka.

Ingabe kukhona amazinga ahlukene okukhathazeka komphakathi?

Yebo, kunezinga elihlukene 'le-Social Anxiety Disorder'. Abanye abantu bangase babhekane nakho kalula, abanye bangase babhekane nakho kanzima kakhulu, kanti abanye bangase babhekane nakho kanzima kakhulu.

• Ukukhathazeka Okuncane Komphakathi: Laba bantu banezimpawu zomzimba nezengqondo okukhulunywe ngazo ekuqaleni.Ngisho noma bekuzwa lokho, bahlanganyela ezimweni zomphakathi, futhi ngandlela-thile bakukhuthazelele. Ngezinye izikhathi bangase babe nalokhu kwesaba kuphela ohlotsheni olulodwa lwesimo sezenhlalo. Isibonelo, bangase besabe ukudla phambi kwabanye, kodwa benza ezinye izinto ngokujwayelekile.
• Ukukhathazeka Okuphakathi Komphakathi: Laba bantu baphinde babe nezimpawu. Bahlanganyela kwezinye izimo zenhlalo, kuyilapho begwema ezinye. Isibonelo, bangase bakwazi ukukhuluma neqembu elincane ehhovisi, kodwa besaba ukukhuluma emhlanganweni omkhulu.
• Ukukhathazeka Okukhulu Komphakathi: Laba bantu bangase babe nezimpawu ezinzima kakhulu, ngezinye izikhathi ngisho nokuhlaselwa uvalo, ezimweni zomphakathi. Ngenxa yalokho, bagwema izimo zomphakathi ngangokunokwenzeka. Laba bantu bavame ukuzwa lokhu kwesaba cishe kukho konke ukuxhumana nabantu.

Cabanga nje, uma uthola isimemo sephathi, uqala ukuzizwa ukhathazekile ezinsukwini ezimbalwa ngaphambi kwephathi, ucabanga izinto ezinjengokuthi, “Ngizokwenzenjani, akekho ongikhathalelayo?” Lokhu kubizwa ngokuthi ‘Ukukhathazeka Okulindelwe’ . Lokhu futhi kuyingxenye ‘ Yesifo Sokukhathazeka Komphakathi’ .

La mazinga angashintsha impilo yakho yonke. Kodwa-ke, kungakhathaliseki ukuthi unalesi simo ezingeni lini, kubaluleke kakhulu ukufuna iseluleko sezokwelapha kanye nokwelashwa njengoba kungathinta injabulo yakho kanye nempumelelo yakho empilweni.

Uyini umehluko phakathi kokukhathazeka komphakathi kanye namahloni nje?

Lena indawo lapho abantu abaningi bedideka khona. Amahloni yinto esizizwa sonke ngezikhathi ezithile. Kuvamile ukuzizwa ukhathazekile kancane uma uya endaweni entsha naphambi kwabantu ongabazi.

Kodwa-ke, 'i-Social Anxiety Disorder' iyinto edlula lokho.

• Ukuphazamiseka empilweni yansuku zonke: Ukwesaba okuzwayo nge-'Social Anxiety Disorder' kuyaqhubeka nokuphazamisa imisebenzi yakho yansuku zonke. Isibonelo, kungakuthinta kuze kube yilapho ungakwazi ukuya esitolo ukuyothenga okuthile, ukugibela ibhasi, noma ngisho nokuxoxa nabanye abantu.
• Ubukhulu bokwesaba: Ukwesaba okuzwakala ku-'Social Anxiety Disorder' kunamandla kakhulu futhi kunzima ukukulawula kunokwesaba okuzwakala emahlonini nje.
• Ukugwema: Lokhu kwesaba kukwenza ugweme ngamabomu izimo eziningi zenhlalo.

Kalula nje, ukuzizwa unamahloni ngezikhathi ezithile ngeke kube nomthelela omkhulu emfundweni yakho, emsebenzini, noma ebuhlotsheni bakho bomuntu siqu. Kodwa i-Social Anxiety Disorder ingathinta kabi konke lokhu.

Abantu abaningi bacabanga ukuthi lokhu kumane nje “kuwubuntu” babo, ingxenye yobuntu babo, ngakho abafuni usizo. Kodwa uma uqhubeka nokuba nalezi zimpawu ezinzima, kubalulekile ukubona udokotela.

Yiziphi izizathu zalokhu?

Abacwaningi nodokotela basazama ukuthola imbangela eqondile ye-Social Anxiety Disorder, kodwa bakholelwa ukuthi izici ezilandelayo zingadlala indima:

• Umlando womndeni (`Izakhi zofuzo`): Uma othile emndenini wakho eke waba nalesi simo, nawe unamathuba amaningi okuba naso. Kodwa akukacaci kahle ukuthi lokho kuxhumana kwezakhi zofuzo kusebenza kanjani.
• Umsebenzi wobuchopho : Lokhu kungase kuhlobane nezinguquko ezithile ekusebenzeni kwezingxenye zobuchopho bethu ezilawula ukwesaba nokukhathazeka.
• Izici zemvelo kanye nokuhlangenwe nakho: Lokhu kungabangelwa ukugxekwa okunzima, ukuxhashazwa, ukuhlazeka, noma ukulawula ngokweqile kwabazali ngesikhathi sobuntwana. Kungabangelwa futhi yizigameko ezicindezelayo empilweni.

Ziyini izimpawu zokukhathazeka komphakathi?

Umuntu onesifo 'sokukhathazeka ngokwenhlalo' angase abe nezimpawu ezahlukahlukene, ukuziphatha, kanye nemicabango lapho ebhekene nokwenza okuthile phambi kwabanye noma esendaweni egcwele abantu.

Izimpawu ezizwakalayo ngokomzimba:

• Ubuso buphenduka bubomvu, ujuluka kakhulu, izandla nezinyawo zakho ziyathuthumela, futhi ukushaya kwenhliziyo yakho kukhula kakhulu.
• Ukuzwa ukungakhululeki esiswini kanye nesicanucanu.
• Kunzima ukubheka abanye emehlweni uma ukhuluma nabo.
• Umzimba wami uzizwa uqinile futhi ungakhululekile, sengathi ushaywe yitshe.

Izici ezihlobene nemicabango nokuziphatha:

• Bazicabangela kakhulu uma bephambi kwabanye (baba nokuzenyeza kakhulu).
• Ngihlala ngizizwa nginamahloni, nginamahloni, futhi ngingafaneleki.
• Ingqondo yami iphelelwa yithemba futhi angikwazi ukucabanga ukuthi ngithini.
• Imicabango engemihle efana nokuthi, “Abanye bazongigweba, bangilahle, bacabange ukuthi ngiyisiwula” iyaqhubeka nokuza.
• Ngizizwa ngesaba futhi ngingathandi ukuya ezindaweni lapho kukhona abanye abantu, ikakhulukazi abantu engingabazi, futhi ngikhulume nabo.
• Gwema izindawo ezinabantu abaningi ngangokunokwenzeka.

Ungasibona kanjani lesi simo?

Lesi simo singahlolwa udokotela, isazi sokusebenza kwengqondo, isazi sezifo zengqondo, noma umeluleki ofanelekayo. Basebenzisa izindlela zokuhlola ezivela ku-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), enyatheliswa yi-American Psychiatric Association.

Ezinye zalezo zindlela yilezi:

• Ukwesaba okuqhubekayo nokunamandla kwezimo zomphakathi ngenxa yokwesaba ukuthi abanye bazokwahlulela kabi noma bakwenze uhlazeke.
• Ukugwema izimo zenhlalo ezesabekayo, noma ukubhekana nazo ngokwesaba okukhulu nokukhathazeka.
• Ukukhathazeka okuvelayo kukhulu kakhulu kunalokho okufanele isimo.
• Lokhu kwesaba nokukhathazeka kuphazamisa impilo yakho yansuku zonke (isifundo, umsebenzi, ubudlelwano).
• Lokhu kwesaba nokukhathazeka akubangelwa esinye isimo somzimba, imithi, noma ukusetshenziswa kwezidakamizwa.

Udokotela uzokubuza ngezimpawu zakho, umlando wakho wezokwelapha, imithi oyiphuzayo, nokuthi unazo yini ezinye izimo zezokwelapha. Ngokuvamile, izimpawu ezihlale okungenani izinyanga eziyisithupha zibhekwa njenge-Social Anxiety Disorder.

Ingabe kukhona ukuhlolwa okukhethekile kokuthola lokhu?

Akukho ukuhlolwa kwegazi okukhethekile noma ukuskenwa kwalokhu. Kodwa-ke, odokotela nodokotela bezengqondo basebenzisa imibuzo ekhethekile ukuze bathole ukuqonda okujulile ngalokho obhekene nakho. Ngokusekelwe ezimpendulweni zakho zaleyo mibuzo, bangaphetha ngokuthi unesifo 'sokukhathazeka komphakathi' noma cha.

Ingabe ikhona indlela yokwelapha lokhu?

Yebo impela! `Isifo Sokukhathazeka Komphakathi` siyisimo esingelapheka kakhulu . Kunezindlela ezimbili zokwelapha eziyinhloko:

1. Ukwelashwa Kokuziphatha Kokuqonda (`Ukwelashwa Kokuziphatha Kokuqonda – CBT`)

2. Imithi – ikakhulukazi imithi yokucindezeleka kanye nemithi yokuvimba ama-beta ngezinye izikhathi.

Kuyini `(Cognitive Behavioral Therapy – CBT)`?

I-CBT iyindlela yokwelapha ngokwengqondo lapho isazi sokusebenza kwengqondo esiqeqeshiwe noma umeluleki esebenza nawe ukuze akusize ushintshe izindlela zakho zokucabanga ezingaphilile nezingenalusizo kanye nokuziphatha .

Lokhu akuyona into eyenzeka ngobusuku obubodwa. Kuzodingeka ube khona emihlanganweni eminingana esikhathini esingamasonto, mhlawumbe izinyanga. Umeluleki wakho uzokhuluma nawe, akubuze imibuzo, futhi akusize ubheke izinkinga zakho ngendlela ehlukile. Ngale ndlela, uzofunda ukubhekana kangcono nokuphatha ukucindezeleka, ukukhathazeka, kanye nezimo ezinzima zomphakathi.

Yimiphi imithi yokukhathazeka komphakathi?

Odokotela banikeza imithi ehlukahlukene 'ye-Social Anxiety Disorder'.

• Ama-SSRI (`Ama-Selective Serotonin Reuptake Inhibitors`): Lawa uhlobo lwe-`Antidepressant`. Lawa ngokuvamile yimithi yokuqala enikezwa i-`Social Anxiety Disorder`. Izibonelo: `fluoxetine (Prozac®)`, `sertraline (Zoloft®)`, `paroxetine`, `citalopram`, `escitalopram`.
• Ama-SNRI (`Serotonin-Norepinephrine Reuptake Inhibitors`): Lolu futhi uhlobo lwe-`Antidepressant`. Izibonelo: `venlafaxine`, `duloxetine (Cymbalta®)`.
• Ama-Benzodiazepine: Le yimithi enciphisa ukukhathazeka. Kodwa-ke, inikezwa isikhathi esifushane kuphela. Inikezwa kuze kube yilapho imithi yokucindezeleka iqala ukusebenza, noma ukulawula ukukhathazeka esimweni esiphuthumayo. Ayilungele ukusetshenziswa njalo, njengoba ingaba umlutha. Izibonelo: i-lorazepam, i-alprazolam .
• Ama-Beta-blocker : Lolu hlobo lomuthi luvame ukunqunyelwa umfutho wegazi ophakeme. Kodwa-ke, lungabangela nezimpawu ezifana nokushaya kwenhliziyo okusheshayo kanye nezandla ezithuthumelayo ku-'Social Anxiety'.Lokhu kusiza ukulawula izimpawu zomzimba. Izibonelo: `propranolol`, `metoprolol`.

Kungathatha isikhathi ukuthola imithi efanele kanye nomthamo ofanele wena. Kodwa into ebaluleke kakhulu ukuqala ukwelashwa. Khumbula ukuthi uzolulama kancane kancane.

Ingabe ikhona imiphumela emibi yalo muthi?

Yebo, njenganoma yimuphi umuthi, le mithi ingabangela imiphumela emibi. Kuncike emithini oyithathayo nokuthi umzimba wakho usabela kanjani kuyo. Kubaluleke kakhulu ukukhuluma nodokotela wakho ngayo ngaphambi kokuqala noma yimuphi umuthi.

Kuthatha isikhathi esingakanani ukuthi umuthi usebenze?

• Ama-antidepressant (ama-SSRI nama-SNRI) angathatha amasonto amaningana (mhlawumbe ama-4-6) ukusebenza. Ngakho-ke, ungalindeli ushintsho olukhulu ngokushesha lapho uqala ukuthatha umuthi. Kubalulekile ukubekezela futhi uqhubeke nokuthatha umuthi njengoba udokotela wakho ekuyalele.
• Imithi yokulwa nokukhathazeka efana ne-'Benzodiazepines' isebenza ngokushesha. Kodwa, njengoba kushiwo ngaphambili, ayisetshenziswa isikhathi eside.
• Ama-beta-blocker nawo anethonya elisheshayo ezimpawini zomzimba.

Yiziphi izici eziyingozi ezibangela lesi simo?

Njengoba kushiwo ngaphambili, izimbangela eziqondile zisaphenywa. Kodwa-ke, okulandelayo kutholakale kwandisa ingozi yokuthola i-Social Anxiety Disorder:

• Izakhi zofuzo: Uma othile emndenini enalesi simo.
• Ukuziphatha kwabazali: Uma abazali bebelawula ngokweqile noma behlasela izingane ngesikhathi besebancane.
• Izehlakalo ezicindezelayo nezithusayo empilweni.

Iyini ikusasa lalesi simo? `(Isibikezelo)`

Abantu abanesifo sokukhathazeka komphakathi basabela kahle kakhulu ekwelashweni. Lokhu kusho ukuthi bangenza umehluko omkhulu nge-CBT, imithi, noma kokubili. Abanye abantu kungadingeka baphuze imithi ngomthamo ophansi impilo yabo yonke. Abanye bangadinga imithi noma ukwelulekwa isikhathi esifushane kuphela.

Into ebaluleke kakhulu ukuthi ingaba yingozi uma ingelashwa. Uma ingelashwa, lesi simo singaba nomthelela omkhulu emfundweni yakho, emsebenzini, ebuhlotsheni bomuntu siqu, kanye nenjabulo empilweni. Ngezinye izikhathi singaholela nasekucindezelekeni okukhulu noma ezinkingeni zokusebenzisa utshwala. Ngakho-ke, uma ucabanga ukuthi unezimpawu, qiniseka ukuthi ufuna iseluleko sezokwelapha.

Ngizoba nalesi simo isikhathi esingakanani?

Uma umuntu engelashwa, angaba ne-Social Anxiety Disorder impilo yakhe yonke. Kodwa-ke, labo abathola ukwelashwa okufanele banganciphisa futhi balawule izimpawu zabo kakhulu. Bafunda ukuphila nokwesaba kwabo futhi babhekane nomphakathi ngaphandle kokunqotshwa yiko.

Kungenzeka yini ukunqoba ukukhathazeka komphakathi?

Kunzima kakhulu ukululama ngokuphelele ku-'Social Anxiety Disorder' ngaphandle kokwelashwa. Ngoba, kuyisimo sezokwelapha. Njenganoma yisiphi esinye isifo, sidinga nokwelashwa. Njengoba kushiwo ngaphambili, i-'CBT' kanye nemithi kuye kwafakazelwa ukuthi kusebenza kahle kakhulu ekuphatheni lesi simo.

Uma nginokukhathazeka komphakathi, yini okufanele ngiyenze?

Uma ucabanga ukuthi unezimpawu ze-'Social Anxiety Disorder', into yokuqala nebaluleke kakhulu okufanele uyenze ukutshela udokotela. Kungaba yinto engakhululekile futhi eyesabekayo, kodwa kubalulekile.

Uma udokotela esekutholile kakade ukuthi unalesi simo, ungenza lezi zinto ukuze uphathe izimpawu zakho futhi uhlale uphilile:

• Lala kahle futhi uvivinye umzimba nsuku zonke.
• Gwema ukusebenzisa utshwala nezinye izidakamizwa. Nakuba lokhu kungase kubonakale sengathi kusiza okwesikhashana, kungenza inkinga ibe yimbi kakhulu ngokuhamba kwesikhathi.
• Uma unikezwe imithi, yithathe ngesikhathi nangesilinganiso esinqunyiwe. Ungayeki imithamo.
• Uma uya esimisweni sokwelulekwa njenge-'CBT', yiba khona kulezo zikhathi njengoba uyalelwe.
• Cela ukwesekwa emndenini wakho nakubangane abakuqondayo. Khuluma nabo ngemizwa yakho.
• Funa amaqembu okusekelana lapho ungahlangana khona futhi ukhulume nabanye abantu abane-Social Anxiety Disorder bese wabelana ngolwazi.
• Bona udokotela wakho njalo.

Kufanele ngimbone nini udokotela?

Uma ucabanga ukuthi unezimpawu ze-'Social Anxiety Disorder', bonana nodokotela ngokushesha okukhulu ukuze ukhulume ngakho. Ukuqala ukwelashwa kuyindlela engcono kakhulu yokuthi ululame futhi uphile impilo yakho ngokugcwele.

Uma utholakale unalesi simo futhi uthola ukwelashwa, bona udokotela wakho njalo. Uma uzizwa sengathi izimpawu zakho ziya ziba zimbi kakhulu, noma uma ukwelashwa okuthathayo kungasebenzi, tshela udokotela wakho ngokushesha. Ungalokothi uyeke ukuthatha imithi yakho noma ushintshe umthamo ngokwakho ngaphandle kokukhuluma nodokotela wakho.

Yini okufanele ngiyibuze udokotela?

Ukukhuluma nodokotela ngempilo yakho yengqondo nokucela usizo kungaba nzima futhi kungakhululeki. Kodwa khumbula, impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Ngakho-ke, ungesabi ukukhuluma nodokotela wakho ngezimpawu zakho. Kungaba usizo ukuzibuza imibuzo efana nale:

• Ingabe kufanele ngibone udokotela wengqondo, isazi sokusebenza kwengqondo, noma isazi sezifo zengqondo?
• Uma bekhona abantu abanjalo, ungancoma abanye abahle nabanolwazi?
• Ingabe ikhona imithi engingayithatha ye-'Social Anxiety Disorder'?
• Uyazazi yini izinhlangano zokusekela abantu abanalesi simo?
• Zikhona yini izincwadi engingazifunda ukuze ngifunde kabanzi ngalokhu?
• Ngemva kokubona ukuthi nginalesi simo, yini okufanele ngiyenze ngokulandelayo?

Uyini umehluko phakathi kwesifo sokukhathazeka komphakathi kanye ne-agoraphobia?

Nakuba zombili lezi ziyizimo zengqondo ezihlobene nokukhathazeka, kunomehluko phakathi kwazo zombili.

• 'Isifo Sokukhathazeka Komphakathi' , njengoba kushiwo ngaphambili, ukwesaba okukhulu ukwahlulelwa, ukubukwa, kanye nokuhlazeka ezimweni zomphakathi.
• Umuntu one -'agoraphobia' uzizwa ekhathazekile kakhulu, engenamandla, kanye nokwesaba ezindaweni ezithile (isib., ezindaweni ezinabantu abaningi, emigqeni, emabhasini, emabhayisikobho) noma ezimweni ezithile (isib., eshiya indlu yodwa). Bayesaba kakhulu ukuthi uma kukhona okungahambi kahle endaweni enjalo (isib., ukuba 'ne-panic attack') , kuzoba nzima ukuphunyuka futhi usizo ngeke lutholakale . I-'agoraphobia' isifo sokukhathazeka esivame ukuvela ngemva 'kokuhlaselwa kwe-panic' okukodwa noma ngaphezulu.

Uyini umehluko phakathi kokukhathazeka komphakathi kanye nokwesaba komphakathi?

Empeleni akukho mehluko omkhulu phakathi kwalokhu okubili. Igama elidala le-'Social Anxiety Disorder' lithi 'Social Phobia'. Ngaphambi kuka-1994, uma umuntu etholakale ene-'Social Phobia', kwakubhekisela kakhulu ekwesabeni nasekukhathazekeni ayekuzwa lapho edlala phambi kwabanye (isib., enikeza inkulumo, ehlabelela ingoma). Kodwa-ke, ngo-1994, i-'Diagnostic and Statistical Manual of Mental Disorders (DSM)' yashintsha igama laba yi-'Social Anxiety Disorder' futhi yandisa izindlela zokuxilonga lesi simo. Kwakuhlanganisa, ngaphezu kokwesaba ukwenza phambi kwabanye, ukwesaba ukwahlulelwa nokubhekisiswa .

Umsiza kanjani umuntu onenkinga yokukhathazeka komphakathi?

Uma ucabanga ukuthi umngane noma ilungu lomndeni linesifo sokukhathazeka ngokwenhlalo, noma uma bekutshelile, kunezindlela eziningana ongabasiza ngazo:

• Funda nge-Social Anxiety Disorder: Funda ngalesi simo ukuze uqonde kahle ukuthi ubhekene nani. Ungacabangi ukuthi wazi konke.
• Baphathe ngozwela nangokuqonda: Ungadeleli imizwa yabo kanye nokuhlangenwe nakho kwabo. Ungasho izinto ezinjengokuthi, "Kuyini lokho, kumane nje kuyikwesaba enhliziyweni yami." Bazise ukuthi ukhona ukuze ubalalele futhi ubasekele. Uma kungenzeka, zama ukuzibeka ezicathulweni zabo.
• Khuthaza usizo lochwepheshe kanye nokwelashwa: Ukuqonda kwakho kanye nokusekela kwakho kubaluleke kakhulu. Kodwa-ke, i-Social Anxiety Disorder iyisimo sezokwelapha. Ngakho-ke, laba bantu bangadinga i-CBT, imithi, noma kokubili ukuphatha lesi simo. Uma benezimpawu, bakhuthaze ngobumnene ukuthi bakhulume nodokotela.
• Yiba nesineke: Kungathatha isikhathi ukuthi umuntu abe ngcono ngemva kokuqala ukwelashwa. Lokhu akulona ikhambi elithatha ubusuku bonke. Qonda ukuthi lokhu kuyinqubo ende neyinkimbinkimbi, nokuthi izimpawu nokuziphatha kwakhe kuzothuthuka kancane kancane.

Umyalezo okufanele uwuthathe ekhaya ovela kulesi sihloko

Ngakho-ke, i-'Social Anxiety Disorder' iyisimo sempilo yengqondo esithinta abantu abaningi emhlabeni jikelele, kodwa ngokuvamile asiqondwa kahle. Uma unezimpawu ezishiwo kulesi sihloko, noma uma othile omaziyo enale nkinga, khumbula ukuthi awuwedwa. Ukubhekana nokukhathazeka komphakathi kungaba yinto eyesabekayo nesongela ukuphila.

Kodwa izindaba ezinhle ukuthi kunezindlela zokwelapha ezisebenza kahle kakhulu kulokhu. Impilo yakho yengqondo ibaluleke njengempilo yakho engokomzimba. Ngakho-ke, ungesabi noma ube namahloni okukhuluma nodokotela ngalokho obhekene nakho. Uma uqala ngokushesha ukuthola usizo nokwelashwa, uzosheshe uzizwe ungcono futhi ukwazi ukujabulela impilo yakho futhi.