Ukongezelela ekufumaneni ukuxilongwa kobugcisa kunye nonyango, kukho iindlela ezininzi zokuncedisa abafana abasenkingeni yokuxhalaba kwezenhlalakahle (i-SAD) abangayisebenzisa ukukunceda ukulawula uxhalaba lwentlalo ngosuku. Ngezantsi zingezinye iingcebiso zokunceda ulutsha luhlangabezane ne-SAD.
UkuLawula ukuThetha okuNgcacisayo
Uninzi ulutsha oluneenkxalabo zentlalo lunemiqondo engalunganga .
Cinga ukuba uceba ukuya kumdaniso wesikolo. Ziziphi iingcinga eziqala ukuqhuba ngengqondo yakho? "Kuthiwani ukuba wonke umntu undijonga xa ndihamba?" "Kuthekani ukuba akukho mntu uya kudansa kunye nam?" "Kuthekani ukuba ndiqala ukugubha ngethuba lomdaniso?"
Njengoko ezi ngcamango zihamba ngqondweni yakho, zandisa ukhathazeka kwakho kwaye zikhokelela kwiingcamango ezintle kwaye, ngokuqhelekileyo, ukuphepha ukugqitywa kweso siganeko. Ngaphambi kokuba wazi, ukhulume ngokuya kumdaniso.
Ngaba kukho indlela engcono? Enye indlela yokulwa neengcamango ezingathandekiyo kukuzibuza imibuzo emibini ebalulekileyo :
- Okokuqala, kwenzeka njani ukuba oko uloyiko kuya kwenzeka? Ngaba bonke abantu bayakukhangela ngokwenene xa uhamba egumbini okanye ngaba ucinga nje? Ziziphi amathuba ukuba akukho mntu uya kufuna ukudansa nawe?
- Okwesibini, zibuze ukuba ingaba kukuphela kwehlabathi ukuba into oyenzayo yenzeke. Khawucinge ukuba ungumhlobo owaqalisa ukugubha kumgangatho wokudanisa, okanye kungekho mntu wayefuna ukudansa naye. Ngaba ubungacinga umhlobo wakho?
Abantu abane-SAD bahlala benomdla kunye neengcamango zabo ngabanye kunabo, ngoko kunokunceda ukuzinyatha njengoko uzakuphatha abanye . Ngaphezulu kwayo yonke into, wenqaba ukwamukela iingcamango ezimbi malunga nawe, kwaye ekugqibeleni, uya kufumana ukuba ucinga ngokuthe tye.
Ukuzinononga kwenza ugqibelele
Ngenye indlela onokuhlangabezana ngayo ne-SAD?
Ziqhelise, zenze, kwaye wenze ezinye izinto. Njengoko kunzima kunokwenzeka, bathatha inxaxheba kwiimeko ezininzi zentlalo kunye nokusebenza enokuzinceda . Emva kwexesha, ukuzithemba kwakho kuya kukhula.
- Ukuba uziva ukhululekile, thabatha inyathelo elincinane kunazo zonke . Endaweni yokuya kwiqela elikhulu, qeda imizuzu engama-20 udla isidlo sasemini kunye nomnye umfundi othulileyo.
- Ukuba ufumana kunzima ukumazi abanye, zama ukuzithandela okanye uthathe inxaxheba kwimisebenzi oyithandayo . Ulwalamano luya kuba sesibini kodwa lufanele luze lula ngenxa yokuba uthetha nabanye malunga nento eyakuthandayo.
- Ukongeza kwezicwangciso zokubambisana ezingentla, kubalulekile ukunyamekela ukuziphatha kwakho okungengomlomo . Zama nzima njengoko unako ukuthetha ngokucacileyo, hlala ngokuhamba kakuhle, kwaye ugweme ukuwela iingalo zakho phambi kwakho. Ukhululeke uphawu lwezandla zomzimba kwabanye ukuba unobungane kwaye uvulekile.
Ezi zicwangciso kufuneka zisetyenziswe ngokunxulumene nophando lwezonyango ezinjenge- ctnitive-behavioral treatment (CBT) okanye amayeza . Ukongeza, ukuba unenkxalabo enzulu yoluntu okanye uziva uzibulala, kubalulekile ukufikelela kumntu ngokukhawuleza.
Uninzi ulutsha lunokuxhalabisa kwintlalo kunye nokungakhathali ngexesha lokukhula.
Ukuba u-SAD, ukuxhalaba kwakho kwentlalo kukuphazamisa ukusebenza kwakho kwansuku ngezinga elikhulu kunabanye abaselula. Nangona kubonakala ngathi akunakwenzeka ngoku, kunokwenzeka ukuba ufunde indlela yokulawula uxhalaba lwakho kwaye ujabulele imeko yoluntu kunye nokusebenza.
Imithombo:
Isibhedlele sezingane zeAkron. I-Social phobia.
Uxinzelelo lweNxu lumano lweMelika. Ngaphandle kweentloni: Ingxaki yokuxhalaba kwentlalo eselula.
I-Pruitt, D. I-Adolescent yakho: Umoya, ukuziphatha, kunye noPhuhliso lweCognitive kusuka kwi-Early Childhood Through the Years of. ENew York: Harper; 2000.