Iimpawu zokuxhaphaza eziqhelekileyo eziqhubekayo zihlala zikhusela ekujongeni ukukhathazeka kweNtlalo
Sichaza njani iimpawu zokuziphatha ezingalungile? Iziphathamandla zokuziphatha ezingafaniyo neentlobo zokuziphatha ezingakugcina ulungelelaniso kwiimeko. Ngokuqhelekileyo kuboniswe kulabo abaneengxaki zokuxhalaba kwezenhlalakahle (SAD), iimpawu zokuziphatha ezingenayo i-maladaptive ziyamkelwa ngenzame yokunciphisa inkxalabo kunye nokwesaba, kodwa ingonakalisa ngakumbi imeko yakho kuba inokuthintela ukuba ulandele indlela yokuziphatha eyiyo.
Abantu abaninzi abanenkxalabo yezenhlalakahle bahlakulele ukuziphatha kakubi kwiimeko zokuhlala kunye nokulawula iimpawu zabo. Ezi ziphatha kakubi zingasebenzi kwaye ziyakwazi ukuqinisa ingxaki ngoxhala loluntu ozama ukuphucula ngalo.
Izixhobo eziHlangayo eziHlangeneyo
Iziphathamandla eziphathekayo eziphathekayo zingabangela ukuthetha ngokukhawuleza ukusetyenziswa kakubi kweziyobisi. Abantu abaninzi abanenkxalabo yentlalo banokubandakanyeka kwezi ziphatho eziqhelekileyo zokuziphatha kakubi:
1. UNxibelelwano olungqongileyo :
Ngenxa yokuba abantu abanenkxalabo yentlalo banqwenela ukuphepha ukulwa, banganciphisa iimvakalelo zabo okanye bayeke ukuxoxa ngezinto ezibakhathazayo.
Oku kunokunyusa uxhalaba lwakho loluntu ngenxa yokuba ngaphandle kokwenza iimvakalelo zakho ziziwe, iimfuno zakho ziyakunakwa. Ngale ndlela, ukunxibelelana ngokukhawuleza kukuqinisa uxhalabuntlalo loluntu ngokukuvumela ukuba ungayihoyi iingcamango zakho neemvakalelo zakho.
2. Ukuphepha:
Ukuba unenkxalabo yentlalo, unokuzama ukunciphisa ukhathazeka kwakho ngokuphepha ukukhutshwa kweemeko ezinjengokukwenza oku kulandelayo:
- wenqaba ukunika intetho kuluntu
- ukuguqula izimemo zomcimbi
- Ukuxhaswa kwezinto ezibandakanyekayo kumzuzu wokugqibela
- ingathathi iiklasi ezibandakanya ukuthetha koluntu
- Kudla yedwa okanye kukunciphisa into oyidlayo phambi kwabanye
- ungayi kubuza imibuzo kwiklasi
- ukuguqula ukukhushulwa emsebenzini
Nangona ukuphepha ezi ngxaki kunokukuthintela ukuba uxhalabise ngokukhawuleza, ukuphepha ezi zihlandlo rhoqo kunokudambisa ukhathazeka kweentlalo ngeendlela ezilandelayo:
- ukunciphisa isangqa sakho sentlalo
- ukukwenza uzive ukhululekile
- negalelo ekuziphatheni okuphantsi kokunqongophala kwezakhono zentlalo kunye nezakhono
- ukukhawulela ukuqhubela phambili emsebenzini wakho
- ezichaphazela amabakala akho
- ukubeka izithintelo apho uya khona nento oyenzayo
3. Intukuthelo:
Abanye abantu abanenkxalabo yentlalo banokuthukuthela. Basenokukhungathekiswa okanye bazikhusele abanye ngenxa yokunyanzelisa ukuba baxakeke kwiimeko zentlalo okanye bangazihoxisi iimfuno zabo. Ezi mvakalelo ziyakwazi ukugquma kwaye ekugqibeleni zibonakaliswe njengomsindo.
Unokuvutha umsindo wakho ngeendlela ezingenampilo okanye udideke kubantu abathandekayo, okwenza uzive unetyala emva koko kwaye ukwenze kube nzima ngakumbi ukuba uxhalabe lwakho lwentlalo. Ngoxa kungekhona wonke umntu onenkxalabo yentlalo uya kuziva umsindo. kulabo abenzayo, kunokuba yingxaki ebalulekileyo.
4. Ukusetyenziswa kakubi kweziyobisi :
Ukuba unenkxalabo yezenhlalakahle kwaye kufuneka wenze into ephazamisayo, njengokunikela ngethuba emsebenzini, unokulingwa ukuba uphathe uxhalaba lwakho notywala okanye iziyobisi ukuze uzinciphe.
Abantu abaneengxaki zokuxhalaba zihlandlo ezintathu zokusetyenziswa kakubi kotywala okanye unyango kunabanye abantu. Ngoxa usebenzise lezi zinto kunokukunika uncedo, luhlala ixesha elifutshane kwaye lunokuba lunobungozi. Ingaba yi-crutch kufuneka uthembele kuyo, ukukhulisa amandla okuba ngumlutha.
Ukuqeda ukunyanzeliswa kwezidlova
Esikhundleni sokusebenzisa iziphathamandla eziphathekayo, ababoneleli bezempilo baxininisa ukubaluleka kokuphuhlisa iziphathamandla zokuziphatha.
Ukuziphatha okutshintshileyo yizenzo ezikuvumela ukuba utshintshe impendulo yakho ukwenzela ukuba imeko ibe yinto engcono.
Ezi ziphatha zibalulekile ekulawuleni ngempumelelo iimfuno zobomi bemihla ngemihla kwaye zibandakanye nabanye. Zingaquka
- Izakhono zentlalo: Oku kungabandakanya izinto ezifana nezakhono zengxoxo kunye nendlela yokwenza abahlobo abatsha. Ukuphuhlisa izakhono zentlalo kuzakukwenza kube lula kuwe ukujamelana nokusebenzisana kwentlalo nangona uvakalelwa uxhalaba.
- Uxanduva lomntu siqu: Ukuthatha uxanduva lomntu kuthetha ukungathembeki kwabanye ukuze bakuxhase ngokungadingekile. Oku kungabandakanya ukuphucula iindlela zokuphila kwansuku zonke ukuze ukwazi ukugcina umsebenzi kunye nokugcina indlu, nangona uxhalaba lwakho.
- Izakhono zokuthetha zikawonkewonke: Ukuba ukuthetha koluntu kuyinkquthela ethile kuwe, izakhono zokuguqulela zingabandakanya ukuthatha iklasi ukunqoba isiteyathelo sakho sokwesaba nokuphuhlisa ikhono lokuthetha koluntu.
- Ukulawulwa ngokomzwelo : Ukufunda indlela yokulawula iimvakalelo xa bexakeka kuwe kuyimfuneko ebalulekileyo ekuphuhliseni izakhono zokulungisa ukuxhalabisa abantu.
Abaninzi abanenkxalabo yezenhlalakahle abanakho ukuziphatha okufanelekileyo okuguquguqukayo; Nangona kunjalo, oko akuthethi ukuba akunakwenzeka ukuyeka izenzo eziphathekayo.
Ukusebenza nomgqirha ogxininisekile kwingxaki yokukhathazeka kwentlalo kunokukunceda ukuba ubone iziphathamandla zakho zokuziphatha kunye neziphumo kunye nokuphuhlisa isicwangciso sokujongana nale micimbi.
Ngokusebenzisa izakhono zentlalo ukuqinisa iingcamango ezichanekileyo, unyango lunokwenza umlinganiselo omkhulu ekunqobeni iziphathamandla zokuziphatha kakubi.
ILizwi
Ukuba ufumanisa ukuba iziphathamandla eziphathekayo eziphazamisayo ziphazamisana nokukwazi kwakho ukunqoba ingxaki yokukhathazeka kwezenhlalakahle, kunokuba luncedo ukudibana nodokotela wakho wentsapho okanye ugqirha wempilo yengqondo ukuze uxoxe ngemibandela ojongene nayo. Ukuba awuzange ufumane unyango lwe-SAD, unyango lwe-ctnitive-behavioral (CBT) okanye amayeza azintlobo ezimbini zonyango ezichanekileyo ezingasinceda kuwe.
> Umthombo:
> UBoden M, uJohn O, uGoldin P et al. Indima yeenkolelo ezixhatshazelisayo kwiNyango yokuLungiswa koBomi: Ubungqina obuvela kwingxaki yokukhathazeka kweNtlalo. Behav Res Ther . 2012; 287-291.
> Brady K, Tolliver M. Ukusetyenziswa kotywala > kunye > Ukuxhalabisa: Iingxaki zokuLawula kunye nezoLawulo. IJ Psychiatr. 2007; 217-221.
> Calvete E, Orue I, Hankin BL. Iimpawu zexesha eliphambili ze-maladaptive kunye nokuxhalaba kweentlalo kwiintsholongwane: inxaxheba yokudibanisa yeengcamango ezizenzekelayo. Ixhalaba . 2013; 27 (3): 278-288.
> Piccirillo ML, Taylor Dryman M, Heimberg RG. Ukhuselo lweeNkcukacha eziKhuselekileyo kwiZikolo eziPhezulu ezineenkxalabo zentlalo: Izikhokelo zokuHlola kunye neKamva. Behav Ther . 2016; 47 (5): 675-687.