Iimpawu eziqhelekileyo zingalimaza unyango lwakho kwaye zijongene nokukhathazeka kwakho
Ukuba unenkxalabo yokuxhalaba kwentlalo (SAD), mhlawumbi ungene kwiimpawu ezingenakwenzakalisa unyango lwakho kwaye zenze kube nzima ngakumbi ukuxhalabisa kwakho. Xa uqaphela ezi zenzo kwaye usebenza ukuzinqanda, unokuzinceda ufike endleleni yokubuyisela.
Yeka u kuphepha
Ukuphepha kufike kwiindlela ezininzi. Mhlawumbi usela kwimibutho ukuze uhambe ubusuku.
Mhlawumbi ufunda intetho ngegama okanye ugweme ukuqhagamshelana kwamehlo xa uthetha nabantu. Kukho iindlela ezininzi zokuphepha, ezinye zazo zikhohlise ungeke ukwazi ukuba yiyo. Ukuphepheka kwenza ukuba uxhalabise ngakumbi ekugqibeleni ngenxa yokuba awunakuze uphathe kakuhle imeko ekhoyo.
Yeka Ukucinga Ngokungafanelekanga
Ukucinga okungcolileyo kuyisisiseko sokuxhalaba kweentlalo. Ezinye zezona zonyango eziphambili kwi-SAD, njenge-cognitive-behavioral therapy (CBT) kunye ne-Acceptance kunye ne-Engement Treatment (ACT) zisekelwe ekutshintsheni nasekusebenzeni ngeenkqubo ezingacingi. Ukuba awukwazi ukuba ungaphi, qwalasela ukugcina idayari yengcamango ukuze ufumane ingqondo engcono kaninzi ukuba ucinga ngantoni na.
Yeka Ukuyeka Ukufumana Uncedo
Ukuba awufumananga ukuba unesifo sokuxhalaba kwentlalo, lixesha lokufikelela uncedo. Nangona kuya kuba nzima ukuthatha elo nyathelo lokuqala, liya kuba yinto eya kutshintsha ubomi bakho.
Indawo elungileyo yokuqala ngokuchaza imeko yakho kwirejista yakho yentsapho. Ukuba uvakalelwa kukuba ukuxhalaba kwakho kwentlalo kukubambele ekubeni wenze oko, bhala ibali lembali kwaye ubonise ingxelo ebhaliweyo ekuqeshweni.
Yeka Ukucinga Ukuba Akukho Thile
Mhlawumbi unomuzwa wokuthi unyango aluyingozi okanye ukuba unyango aluyi kusebenza.
Yintoni ofuneka uyilahle? Kukho ukwenziwa unyango olufanelekileyo lwe-SAD kwaye ufanele ubenze uzame.
Yeka ukuziqhathanisa nabanye
Ukuzifanisa nabanye kubenza uzive ulungile xa wenza ngcono kunabo bonke abantu. Kuza kuhlala kukho umntu onokuzithemba ngakumbi, eninzi entlalweni, okanye obani isiqalo esikhulu sabangane. Endaweni yokuziqhathanisa nabanye, qalisa ukuzama ukuphucula. Umgca wempumelelo yakho yindlela oyenzayo ngoku ngokuthelekiswa nomnyaka owodwa odlulileyo. Hayi indlela othelekisa ngayo nabanye abantu.
Yeka Ukuziva Njengoko Unako Ukutshintsha
Mhlawumbi uvakalelwa ngathi unobungozi obuphathekayo . Mhlawumbi ucinga ukuba udala kakhulu ukuba uncedwe. Kungakhathaliseki isizathu sakho sokucinga awukwazi ukutshintsha, usibeke. Funda ukutshintsha izinto onokuzenza, kwaye wamkele abo ongenako. Unokuphucula izakhono zakho zentlalo ngokuziqhuba. Unokuba ukhululekile ngakumbi kwiimeko kunye nokuchithwa okufanelekileyo. Kuhlala kukho indawo yokutshintsha.
Yeka ukubikezela ukungaphumeleli
Yeka ukucinga malunga noko ungafuni ukuba kwenzeke. Kunoko, qalisa ukucinga malunga nento ofuna ukuyenza. Indlela eqinisekileyo yokuqinisekisa ukuba ukuhluleka kukukulindela. Ukuba unentetho ezayo, zibone ngethuba njengesithethi esithembekileyo.
Ukuba uya kwiqela, cinga ukuba i-butterflies yentlalo. Akunakwenzeka, kodwa ubuncinane uzinike ithuba. Ukubikezela ukungaphumeleli isiprofeto esizizalisayo.
Yeka Ukungaphumeleli kwiiMathuba
Ngaba uye waphelela ukukhuthazwa komsebenzi, wehla iklasi yekholeji okanye ungakhange uphume endlwini kwiveki? Ukuba kunjalo, uvumela ukuba uxhalaba lwakho lwentlalo ludale amathuba alahlekileyo ebomini bakho. Unokuzisola ngezinto ongazange uzenze okanye uzame ngaphezu kweephosiso ozenzileyo. Vow ukuba ungavumeli uxinzelelo loluntu lukunqande ukuba ufumane into oyifunayo ebomini.
Yeka Ukugcina Imfihlelo
Ukuxhalaba kweentlalo kuza kweentloni ezininzi.
Uloyiko olugqithisileyo kukuba abanye abantu baya kufumanisa indlela ukukhathazeka ngayo kwiimeko zoluntu. Kutheni ungaqali nje ukunyaniseka? Akumele ufike ngaphandle kwaye uxelele abantu abangaziwa kakuhle ukuba unobandezeleka obukhulu bezenhlalakahle, kodwa ungaqala encinci kwaye ubhekisele kulabo abasondelene nawe ukuba ezinye iimeko zenza ube nexhala. Ngokuhamba kwexesha, unokuba ukhululekile ngokwaneleyo ukuxelela ibali lakho lonke.
Yeka Ukucinga Ukuba Unedwa
Enye yeengxaki ngokuxhalaba kwintlalo kukuba uhlala uchitha ixesha elincinco uthetha nabanye kwaye ufunda ukuba nazo zinengxaki. Kubonakala ngathi wonke umntu uhlala eqinisekile kwiimeko zentlalo, kodwa azinjalo. Kukho abantu abaninzi abanenkinga efanayo nemiba efanayo. Ukutyelela iibhodi zomyalezo okanye ufunde amanye amabali abantu malunga nokuxhalaba kwentlalo ukuqinisa ukuba ungeyedwa.
Umthombo:
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual yezifo zengqondo , i-5th edition. 2013.