I-Perfectionism ne-Panic Disorder

Indlela Ukuphelelwa Kona Ngayo Impembelelo Echaphazela Ngayo Ukukhathazeka

Ukugqithiswa kwempahla kungakhokelela ekuveleni iimvakalelo zokuxinezeleka kunye nokuxhalabisa. Ezi zilandelayo zijongene nendlela ukuphelela ukulungelelanisa kudibaniswa nokwesaba, ukuxhalaba kunye nokuphazamiseka kwengxaki.

Yintoni i-Perfectionism?

Ngokwemigaqo siseko, ukugqibelela ngumnqweno wokuba ngumntu ofezekileyo. Ukuphelelwa komzimba kubandakanya imilinganiselo ephakamileyo kakhulu ephakamileyo ukuphumelela, umnqweno wokwamkelwa ngabanye kunye nesidingo sokuphumelela kuzo zonke iindleko.

Kucingwa njengomntu wobuntu, "ukuphelelisa" ngumntu onqwenela ukungenasici kukho konke akwenzayo.

Kukho nemiphumo emihle kunye nemiphumo yokuphelela. Kwinqanaba elikhuthazayo, ukugqibelela kungabangela ukuba ufezekise iinjongo zakho, uzinikezele ukuphucula, unikeze imisebenzi yakho engcono, kwaye uzame nzima kwixesha elizayo. Abantu abasebenzisa ukugqibelela ngendlela enhle bahlala bejoliswe kwaye baqhutywe, oku kunokukunceda ekufezekiseni iimfuno ezininzi ebomini.

Ngelishwa, abantu abaninzi abazama ukulungela ukugqibelela bavame ukuhlaselwa yinkcaso yolu hlobo: ukubeka imigangatho ephezulu kakhulu kwaye engenakukwazi ukuphumeza. Lo mhle ubeka umntu ukusilela, ukudideka, kunye nokuvavanya kakubi. I-Perfectionists idla ngokuzigxeka kakhulu, kwaye ikwazi ukuphonononga nokusebenza kwabanye xa ingahambelani nemigangatho yabo engenakwenzeka.

I-Perfectionists ixhalabele kakhulu ngendlela abanye abajonga ngayo, bavavanya ukuzixabisa kwabo ngokwenza kwabo. Abanye abantu baxineke kakhulu ngenxa yokuxinzezeleka kunye neemfuno zokuphelela ukungafezekanga ukuba abakwazi ukuqala umsebenzi. Ukwesaba ukungaphumeleli kunokukhokelela ekuthinteleni okanye ungalandeli ngokubhekiselele kwizinto eziza kuphumelela.

I-Perfectionism ne-Panic Disorder

Abantu abaninzi banzima nemibandela engalunganga yokuphelelisa, kwaye abantu abaneengxaki zokuxhalabisa, njengengxaki yokunyanzela iimeko ( OCD ), ukukhathazeka kweentlalo kunye nokuphazamiseka kwengxaki, kunokunyamekela ngakumbi kwimibandela yokufezeka. Ukuba nokulindela ngokungenakwenzeka malunga nokuzibandakanya kunokubangela ukuba uvakalelwe ukhathazeka, ukunganeliseki, kunye nobunzima bokujamelana neempawu.

Ukutshatyalaliswa ngokuqhelekileyo kuba ngumphumo wokuzama ukuphila ngokusesikweni sangaphakathi, kodwa kunokushukunyiswa nguloyiko, njengokukhathazeka ngendlela abanye bakubona ngayo. Kuye umntu onenkinga yokuphazamiseka, oku kunokuguqulela ekubandezelekeni malunga neempawu zakho, ongayifumana njengemiphumo eyenziwa ngabanye. Ezi nkolelo kunye nokuzithemba zingabangela inxaxheba ekuziphatheni, ukuxhwala kunye nokuxhalabisa.

Ukutshatyalaliswa kwezinto ngokuqhelekileyo kubandakanywa nokucinga okubi . Ngokomzekelo, usenokungena kwizigqibo kwaye ucinge ukuba abanye abayi kuwamkela ukuba babesazi malunga nemeko yakho. Mhlawumbi iingcamango zokuzigweba zikholelwa ukuba yiyakho iposiso ukuba awukwazi ukufikelela kwimigangatho ephakamileyo kakhulu oye wazibekela yona. Ukucinga okungafanelekanga kunye nokuphelela kungenza ukuba ufanelekile kwaye wenze ukuba ulahleke ukuziva ungaphumeleli.

Indlela yokujongana nokuPhelela nokukhathazeka

I-Perfectionism inokuchaphazela amandla akho okulawula ukukhathazeka kwakho kunye nezinye iimpawu zokuphazamiseka kwesifo. Ngomnye uqeqesho kunye nokuzinikezela, unokukwazi ukuyeka ukuhamba kwakho kokugqibelela kunye nokuxhalabisa okuqhelekileyo kuvela kunye nayo. Nazi ezinye iingcebiso zokukuncedisa kwinkqubo yokujongana nokuphelelana nokuphazamiseka kwengxaki:

Unqobe iingcamango zakho ezingalunganga: Ukuphelelwa komzimba kudla ngokukhawuleza. Unokudlulela ngale ndlela yokucinga ngoncedo lwabaqeqeshi abaqeqeshiweyo okanye abazisebenzisayo, njengemisebenzi yokubhala kunye neziqinisekiso ezintle.

Ukugxotha iingcamango zakho ezingalunganga malunga nokuphelela kungakunceda uhlale unengqiqo malunga noko uzimisele ukukwenza.

Ziqhelise ingqondo: Ukwandisa ukuqonda kwakho ngokusebenzisa ingqondo. Ingqiqo inokukuvumela ukuba uhambelane neengcamango zakho malunga nokuphelela, ukukwenza uqonde ngakumbi ukuthambekela kwakho okugqibeleleyo nokuvumela ukuba ubhekane nale ngcamango ngaphandle kokuphendula. Ngokusebenzisa umqondo, unokufunda ukuyeka ukukhulula uxinzelelo oluhambisana nokuphelela.

Ukuphucula ukuzithemba kwakho: Ukuguqulwa kwamaxesha okuhlala kuthintela kakubi ukuzithemba. Ukuba uvavanya ukuzithemba kwakho ngendlela owenza ngayo iindima ezahlukahlukeneyo ebomini bakho, ukuzithemba kwakho kunganciphisa xa iinjongo kunye neenqwenelelo zingagqibekanga. Esikhundleni sokuzibhokoxa, jonga iindlela zokwandisa ukuzithemba kwakho, njengokufumana inkxaso yentlalo , ukuzinyamekela, kunye nokunceda abanye abanesidingo.

Ukunciphisa uxinzelelo lwakho : Ukungafezeki kwinto enokubangela ukuba uxinzelelo lwakho . Imiva yokuxinezeleka ingakuphazamisa amandla, inokunyusa ukhathazeka kwakho, kunye neempembelelo zakho nezinye iimpawu. Ukukhulula ezinye iingcinezelo ezinxulumene nokuphelela nokuqala ukuziva ukhululekile ngoku.

_Imithombo:

_{Burns, DD (1999). Ukuziva Ulunge: Ulwaphulo olutsha lwe-Mood. Avon Books: eNew York.}

_{Burns, DD (2006). Xa uhlaselo lweentlanzi: I-New-Free Free-Medication-Concerned Concern That Can Change Your Life. Broadway Amabhuku: eNew York.}

_{Kabat-Zinn, J. (2005). Ukuphila Okupheleleyo Kwisifo: Ukusebenzisa Ubulumko Bomzimba Wakho Nengqondo Ukujongana Neengcinezelo, Ubuhlungu, Nokugula. ENew York: iBantam Dell.}