Ukuba unengxaki yokukhathazeka kwentlalo (SAD) , usenokufuna ukulungiswa ngokukhawuleza okuya kuphelisa ngokupheleleyo iimvakalelo ezixhalabileyo.
Ukuba umnqweno awuyi kuphinda uzive uxhala, uya kushiya unyango , uzive ngathi izinto azizange zenziwe. Inyaniso kukuba abaninzi abantu banokuziva bexhalabele kwezinye iimeko zentlalontle kunye nokusebenza, kwaye abo abane-SAD baya kuba soloko bexhalabileyo kwezo zicwangciso.
Unyango olwamkela ukufumana i-SAD yakho
Enye yeenjongo zonyango lweengxaki zengxakini yoluntu kukuqonda ukuba iimvakalelo ezixhalabileyo aziyikuphela kwehlabathi. Unyango ezifana
- Ukunyangwa kwengqondo-yokuziphatha (CBT)
- Iindlela ezisisiseko zokucinga
- Ukwamkela kunye nokuzibophelela kwonyango (UMTHETHO)
fundisa ukuba injongo yakho ekugqibeleni kufuneka kuphuhliswe isimo sengqondo sokwamkela ukukhathazeka. Esikhundleni sokuzama ukulawula nokuphelisa iimvakalelo ezixhalabileyo, kufuneka ufunde ukunyamezela .
Cinga ukuba unika intetho kwaye uzive ngathi awukwazi ukuphefumula. Njengoko uphazamisekile kule ngxaki yokuqala yokuxhalabisa:
- Ingqondo yakho iqalisa ukugijima
- Iingcamango ezingekho phantsi kokulawula
- Iingcamango zakho zibangela ukukhathazeka okuqhubekayo, njengentliziyo yokubetha ngokukhawuleza
- Ngokukhawuleza uza kuphazamiseka
Ukufunda ukwamkela iimvakalelo zokubandezeleka kunokubanceda ukuba bangabikho ekulawuleni. Endaweni yokucinga,
"Ndimele ndiyeke ukuxhalabisa, andinakukujongana nayo,"
kugxininisa kwimiba efana nale
"Ndiyazi ukuba ndiziva ndixhalabile, kodwa oko kwenzeka ngezinye ixesha kwaye kuya kudlula."
Ukwesaba ukwesaba okuqala umjikelezo wesifo. Xa uvumela ukuhamba ukwesaba , ukuxhalabisa kunciphisa kancane.
Usenokuba ukhathazekile kukuba abantu baya kuphawula iimpawu zakho zokuxhalaba nokuba ngaba baqhubeki ekuhlaselweni ngokuphazamiseka .
Nangona oku kunokwenzeka, mhlawumbi bayabona ubuncinane kunokuba ulindele. Kwiimeko ezininzi nangona baqaphele, mhlawumbi baya kusabela ngeemvakalelo zenceba.
Ukuba uzama ukuvuma ngakumbi iimvakalelo zakho ezixhalabileyo, ngokuhamba kwexesha uya kuphawula ukuba zincinci kwaye ukuba ukulwa nabo kubonakala ngathi ngumzamo.
Esikhundleni sokuzama ukulawula iimvakalelo zakho ezixhalabileyo, uya kufunda ukuhamba ngokuxhalabisa kude kube yilapho iyancipha. Nangona le nkqubo ithatha ixesha kunye nomgudu, kuyafaneleka ukunciphisa okuza kubona kwiimpawu zakho zokuxhalaba kwentlalo.
Imithombo:
> Antony, MM, Stein, MB. I-Oxford incwadi yokuxhalabisa kunye neengxaki ezihambelanayo. ENew York: i-Oxford University Press; 2008.
> Clark DA, Beck AT. (2011). Ukunyangwa kwengxaki yokukhathazeka: iSayensi kunye nokusebenza. ENew York: Guilford.
MM, uRoth Ledley D, Heimberg RG. (2005). Ukuphucula iziphumo kunye nokukhusela ukuphinda kubuye kwi-cognitive-behavioral therapy. ENew York: Guilford.