Ukuxhalabisa ngokubanzi koluntu , okubizwa ngokuba yi-glossophobia, yenye yezona zinto zixhaphakile ngokubanzi zoluntu. Nangona abanye abantu bevekile xa bethetha intetho okanye intetho, ukuba unesifo sokuxhalaba kwezenhlalakahle (SAD) , uxhalaba loluntu luya kuthatha ubomi bakho.
Iimpawu
Unokuxhalabisa iiveki okanye iinyanga ngaphambi kwentetho okanye intetho, kwaye mhlawumbi uya kuba neempawu ezimbi kakhulu ngexesha lokusebenza njengalezi zilandelayo:
- ukuthuthumela
- ukuxhamla
- intliziyo ephazamisayo
- ilizwi eliphazamisayo
- ukuqhawukelwa ngumphefumlo
Ezi zimpawu zibangelwa yimfazwe okanye impendulo yendiza- ukukhawuleza kwe-adrenaline ekulungiselela ingozi. Xa kungekho nengozi yangempela, unokuziva ngathi ulahlekelwe ngumzimba wakho.
Ingaba Ngaba Ngaba Ukukhathazeka Kwezenhlalakahle?
Ukuxhalabisa ngokubanzi koluntu kunokufunyaniswa ukuba yi-SAD ukuba kukuphazamisa ubomi bakho-njengaye
- ukutshintshwa kweekholeji kwiikholeji ukuphepha ukuthetha ngomlomo
- utshintshe imisebenzi okanye imisebenzi
- ukuguqula ukukhushulwa ngenxa yeemfanelo zomntu zoluntu
Ukuba unempawu ezixhalabileyo xa uthetha esidlangalaleni kunye nokukwazi kwakho ukuphila ubomi bakho ngendlela othanda ukuyithintela ngayo, unokuba no-SAD .
Unyango
Ngethamsanqa, ukukhathazeka koluntu kunokulawulwa lula ngokusebenzisa iindlela zonyango zangexesha elifutshane ezifana nokuchithwa kwemiqathango kunye nokunyangwa kwengqondo (CBT) . Ukuba uhlala noxanduva lokuthetha ngoluntu olubangela ukuba uxinzeleleke, buza ugqirha wakho ukuba uthunyelwe kumgqirha onokunikela ngeenkonzo.
Uzinceda
Ukongeza kwonyango yendabuko, kukho iindlela ezininzi ongayisebenzisa ukujamelana nokukhathazeka kwentetho kwaye ube ngcono xa uthetha uluntu ngokubanzi. Ngaphandle kokwenyango lwangokwemvelo, kunjalo, iimpawu ezixhalabileyo akunakuze zinyamalale zodwa.
Uluntu Ukuthetha Ngokuxhalabisa: Iingcebiso zokulungiselela Ukunikezela Intetho
Enoba unika intetho emtshatweni, kwintlanganiso yesabelo sabasebenzi, okanye kwiklasi yeklasile, kukho izicwangciso ongasisebenzisa ukuzenza umlenze xa ufika ekulawuleni uxinzelelo.
Yonke into evela kwimeko othetha ngayo kwindlela ohlala udibana ngayo kunye nabaphulaphuli inokuchaphazela inqanaba lakho lokuxhalaba xa uthetha ebantwini.
Musa ukwenza impazamo yokungaphumeli ixesha kunye namandla ukulungiselela kakuhle ukuthetha kwakho koluntu. Nangona u- SAD , ngokunyango olufanelekileyo kunye nexesha elityalomali ukulungiselela, ungafunda indlela yokuhambisa intetho enkulu okanye intetho.
Uluntu Ukuthetha Ngokuxhalabisa: Iingcebiso Zosuku LweNtetho
Njengomntu ophethe i-SAD, kubalulekile ukubeka isimiso sokulawula uxhalabo ngosuku lomlomo okanye intetho.
Yenza umgaqo owaziyo uza kukubeka kwisimo esifanelekileyo sengqondo kwaye unike umzimba wakho amandla okugcina imeko ekhululekile. Ukongezelela, funda indlela yokujongana nabaphulaphuli bakho ngendlela eyenza iiprojekthi zithembeke kwaye igcina abantu abanomdla kwizinto ozithethayo.
ILizwi
Nantsi indlela yokubeka zonke izinto ozifundileyo kunye ukulawula uxhalaba lwakho lokuthetha koluntu.
- Funda ukufumana uxhalaba oluthile. Ngona abadlali abavuthiweyo abanamava amaninzi ngaphambi kokusebenza-enyanisweni, abaninzi bakholelwa ukuba ukuxhalabisa okuncinci kukukwenza ube nesithethi esingcono . Funda ukuvuma ukuba uya kuhlala uxhalabile ngokunikela intetho, kodwa ukuba kuyinto evamile kwaye iqhelekile ukuba uzive ngale ndlela.
- Beka iinjongo. Esikhundleni sokuzama ukutshitshisa nje, yenza kube ngumnqweno wokuba isithethi sikawonke-wonke esihle. Xa unyango olufanelekileyo kunye nokusebenza okuninzi, unokukwazi ukuthetha kakuhle kuluntu. Ngubani owaziyo, usenokugqiba ukuzonwabisa.
- Beka izinto ngendlela efanelekileyo. Ukuba ekugqibeleni ufumanisa ukuba ukuthetha koluntu akuyiyo ifayili yakho eqinile, khumbula ukuba yinto eyodwa kuphela yobomi bakho. Sonke sinamandla kwiindawo ezahlukeneyo. Endaweni yoko, yenza kube ngumgomo wokuba ukhululeke phambi kwabaphulaphuli, ngoko ukuba uxhalaba loluntu alukuthinteli ekufezeni ezinye iinjongo ebomini.
Imithombo:
> Blöte AW, iKint MJW, i-Miers AC, iWestenberg PM. Ulwalamano phakathi kokuxhalabisa koluntu kunye nokuxhalaba kwentlalo: ukuhlaziywa. Ixhalaba . 2009; 23 (3): 305-313. i-doi: 10.1016 / j.janxdis.2008.11.007.
Grice GL, Skinner JF. UkuThetha uLuntu ukuThetha. 5. Boston: Allyn & Bacon; 2004.
> Bamba CB. Iimeko zangoku zolwazi ekuxhaseni koluntu. Curr Opin Psychiatry . 2012; 25 (1): 32-38. i-doi: 10.1097 / YCO.0b013e32834e06dc.