Abantu abaneentsholongwane ezixhalabisayo (GAD) bayaziwa ukuba banokukhubazeka kwimimandla eyahlukeneyo yobomi babo, kubandakanya ubudlelwane kunye nezihlobo, abahlobo kunye namaqabane.
Ukuba uhlala ne-GAD, unokuba unengxaki yokutshatyalaliswa komtshato kwaye ube ngumngcipheko omkhulu wokuqhawula umtshato. Ngaphezu koko, iingxaki ebuhlotsheni bakho zingachaza inkathazo ngokwemeko-abo abanokukhubazeka kule mimandla ngokubanzi abaphenduli kakuhle kunyango elide.
Ngelixa unokukhathazeka kakhulu malunga nosapho lwakho, abahlobo, osebenza nabo kunye nabanye, ungasebenzisa iindlela ezimbi zokuhlangabezana nale nkxalabo. Ngokuhamba kwexesha, oku kungonakalisa ulwalamano olusebenzayo kunzima ukulondoloza.
Ziziphi ezinye iingxaki onokuzifumana?
Ngokubanzi, iingxaki eziqhelekileyo abantu abanenkinga yokukhathazeka ngokubanzi abanokuzibandakanya zibandakanya:
- ulwalamano oluncinane
- kunzima ukuya kwiimfuno zabanye (ngenxa yokuba unxibe kakhulu kwixhala lakho)
- ubunzima bokubonisa indlela ozivakalelwa ngayo
- uziva esaba okanye ekhuselekileyo ekuthandaneni
- ukuphepha ukwenza izinto nabanye ngenxa yokwesaba (umzekelo, ukuya eholide, ukuzama into entsha)
- Unenkathazo enokuvuya kunye nolonwabo nabanye (kuba unenkxalabo yonke ixesha)
- ukunyamezela abanye
- uziva esityhafu okanye engenakho ukuzithemba ; "ukukhangela" kwabanye rhoqo; bafuna ukuqinisekiswa kwabanye
- ukucaphukisa abanye okanye ukugxeka kakhulu
- xhaphaza kwiimeko kwaye kwenza abanye bazive bengakhululekile
- ukuba netyekelo lokuhlukanisa ubudlelwane ngaphandle kokwesaba
- baziziva bexhomekeke kwixhomekeke kwabanye
- uzive ungaphephekanga, okhokelela ekubeni ukwesaba nokungathandabuzeki ngenjongo yabanye
Iingcebiso zokunqoba ezi ngxaki
Abantu abane-GAD bangazifundisa ngokwabo ukuphepha iingxaki zobudlelane ngokwenza oku kulandelayo:
- ukuziqhelanisa ukuhlala ngethuba ngokuthatha ikhosi ngokucinga
- uthathe ingqondo ngaphambi kokuba uvakalise ingcinga
- vumela ukuba ungakhathazeki xa uyazi ukuba uxhalabile likukubuyisela, ukuba kukukuchitha ixesha lokusebenzisa izinto ofuna ukuzenza kunye nabahlobo, izalamane, okanye amaqabane othandana naye. Iimvakalelo ezingakhawulezileyo ziya kunciphisa ngakumbi ukujamelana nale meko.
- yenza okuthile nabanye okukwenza uhlekise ekunciphiseni ukuxhalabisa
- ihamba lula kwabanye abantu xa uziva uxhalaba lulawula ukuziphatha kwakho
- uthetha ngeengxaki kunokuhlala ucebile kwaye uvumele ukuxhalaba kwakho kuphephe ekulawuleni
- kuthatha indlela abahlobo bakho, izihlobo zabo, kunye nezinye izinto ezibalulekileyo kwaye baqonde indlela abaziphatha ngayo kwiqondo labo
- xelela abanye malunga nokuxilongwa kwe- GAD ukuba ukuziphatha kwakho kuye kwaba nefuthe kubo
- Cinga kabini ngaphambi kokutshisa ibhuloho nomntu; ukuxhalabisa kubangela ukuziphatha kwakho?
- bacele abo bajikelezayo ukuba baxhase
- bafune uncedo lomgqirha ukuba awuzange wenze njalo
- ukwakha izakhono zonxibelelwano ngokuthatha izifundo okanye ukufunda iincwadi zokunceda
Uphando kwi-GAD noBudlelwane
Ubuhlobo Bantwana kunye neGAD
Ngophando luka-2011 lwentsebenziswano yabantwana (abaneminyaka engama-6 ukuya kwe-13) kunye ne-GAD (xa kuthelekiswa nalabo abane-SAD kunye nokulawula), kwafunyaniswa ukuba nangona abantwana abane-GAD babenomhlobo omncinci , babekho nje njengabantwana ngaphandle ingxaki yokuba nomhlobo omhle kwaye uthathe inxaxheba kumaqela nakwiiklabhu, kwaye unokulinganiswa okufanayo kobuchule boluntu ngabazali babo.
Oku kubonisa ukuba ukuphazamiseka okhathazekayo ngokubanzi ebuntwaneni akuxhomekekanga nakwezinto eziphazamisayo kubudlelwane nabahlobo. Ngaphezu koko, kubonisa ukuba iingxaki ekubudlelwaneni kwabantu abadala kunye ne-GAD ziphumo zezicwangciso zokuhlukumeza eziphosakeleyo eziguqukayo ngexesha-kwaye ezinokuthi ziguqulwe.
Umtshato kunye neGAD
Uphononongo olwenziwa ngo-2007 malunga nokukhathazeka ngokubanzi kunye nokungena emtshatweni / ubudlelwane bexesha elide usebenzisa iqhagamshelwano kwi-National Comorbidity Survey (NCS) lubonise ukuba abo abane-GAD banokungena emtshatweni.
Oku kuphakamisa ukuba abantu abane-GAD abakhubazeki ekufumaneni umlingane, kodwa banokwenza umzabalazo emva kweengxaki zomtshato.
Ukuba utshatile kunye ne-GAD, lindele ukuba kubekho ubunzima kulwalamano lwakho, kwaye ezo zonyango ziba luncedo.
Ukusebenzisana kwezitayela zabantu abane-GAD
Ngo-2011 uphando lweembali zeembali zabantu abafumana i-psychotherapy kwi-GAD, indlela abantu ababonisa ngayo iinkxalabo zabo zihluka ngokuxhomekeka kwindlela ababenxibelelana ngayo nabanye.
Abaphandi bafumanisa iindlela ezine zokusebenzisana phakathi kwabo abane-GAD:
- ngxamele
- kubanda
- ezingabonakaliyo
- zixhaphake
Ngalunye lwale mizobo yabonakalisa iingxaki zabo ngeendlela ezahlukeneyo. Umzekelo, umntu owayenenkxalabo malunga nokukhuselwa komntu angabiza loo mntu ngemizuzu emithandathu (i-intrusive) ngelixa omnye umntu engatsho nto kwaye egxininisekile ngokugula (ukungabikho komzimba).
Ngako oko, ukukhathazeka okufanayo kunokuvelisa ubudlelwane ngeendlela ezahlukeneyo kunye neyeza ukwenzela ingxaki yokuxhalabisa ngokubanzi kufuneka ijolise kule mizila eyahlukeneyo yokusebenzisana.
ILizwi
I-GAD inokuchaphazela ubudlelwane ngeendlela ezahlukeneyo. Ukuba ufumana ubunzima obubudlelwaneni kunye nabahlobo, intsapho okanye enye into ebalulekileyo, yazi ukuba kuyinto evamile kwaye uphando luyenziwe ekuxhumeni. Ukuba kukuphazamisa ukusebenza kwakho kwansuku zonke, khangela uncedo lugqirha wakho wezentlalo okanye uphando lwezempilo yengqondo ukuze ufumane inkqubela efanelekileyo kwiimeko zokuxilongwa kwe-GAD. Ukufunda indlela yokunyamezela ngokuqinisekileyo kuya kunceda wena kunye nolwalamano lwakho ngokuhamba kwesikhathi.
> Imithombo:
> Przeworski A, uNewman MG, uPincus AL, et al. I-pathoplasticity yangaphakathi phakathi kwabantu abaneengxaki zokukhathazeka jikelele. J Abnorm Psychol . 2011; 120 (2): 286-298. i-doi: 10.1037 / a0023334.
> Scharfstein L, uAlfano C, uBeidel D, Wong N. Abantwana abaneengxaki zokukhathazeka ngokubanzi abanalo iingxaki zontanga, ngabahlobo abambalwa nje. I-Psychiatry yoMntwana Hum Dev . 2011; 42 (6): 712-723. i-doi: 10.1007 / s10578-011-0245-2.
> Yoon KL, Zinbarg RE. Ingxaki yokukhathazeka ngokuqhelekileyo nokungena emtshatweni okanye ubuhlobo bomtshato. Ixhalaba . 2007; 21 (7): 955-965. i-doi: 10.1016 / j.janxdis.2006.10.006.