I-Agoraphobia Inokukhawuleza Ukunciphisa Umgangatho Wakho Wokuphila
Ukuphazamiseka kwamanxeba luhlobo lwengxaki yokuxhalaba ephawulwe ngokuphindaphindiweyo kwaye ngokungaqhelekanga ukuhlaselwa kwe-panic. Ukuhlaselwa kweentlanzi kubonakala ngokudibanisa kweempawu ezininzi eziphazamisayo kunye neengcinga eziphazamisayo. Ngokomzekelo, ngexesha lokuhlaselwa kwesoyiko, umntu unokufumana ukuvelelwa ngokomzimba, njengokuphefumula, ukugubha , ukukhawuleza kwentliziyo kunye nentlungu yesifuba .
Ukongezelela, loo mntu unokwesaba ukuba banesifo esiphuthumayo sezokwelapha, amavakalelo omsebenzi wokuxhomekeka kunye nokwehliswa , kunye nokutya ukuba bayafa.
Nangona ziimpawu eziphazamisayo, abaninzi abantu abaneengxaki zokuphazamiseka baya kufunda amaqhinga okulwa nokuhlaselwa kwesoyiki. Kukho iinkqubo ezininzi zonyango ezikhuselekileyo nezisebenzayo ezinokuncedisa ekubuyiseleni kule mqathango. Nangona kunjalo, abanye baya kujamelana nokugula ngenxa yeendlela ezingenampilo. Phantse umntu wesithathu wabantu abaxilongwa ngesifo sokuphazamiseka, baya kuhlakulela isifo sengqondo esahlukileyo esibizwa ngokuba yi-agoraphobia.
Yintoni iAgoraphobia?
U-Agoraphobia uquka ukwesaba okukhulu kunye nokuxhalaba malunga nokuhlaselwa koyika. Unokuba ukhathazekile kukuba uya kuba nokuhlaselwa kwesoyiko kwindawo okanye imeko apho ubalekileyo kuya kuba nzima.Ungenakho ukwesaba ukuba uya kuhlazisa phambi kwabanye. Ukongezelela, abaninzi abantu abane-agoraphobia bayesaba ukuhlaselwa kwesoyiki kwindawo apho kungekho mntu uya kuba nako ukubanceda.
Ukwesaba okukhulu kunye nokuxhalabisa okuhlobene ne-agoraphobia kudla ngokukhokelela ekuziphatheni kokuphepha . Oku kwenzeka xa ukhetha ukuhlala kude neendawo ezahlukeneyo kunye neemeko ozihlonelayo ziya kubangela ukuhlaselwa kwe-panic. Ukuphepha ukuziphatha kuyahluka kubantu abahlukeneyo kwaye kunokubandakanya ukuzixotha kwiindlela zokuthutha, izikhala ezivulekile kunye nezihlwele ezinkulu.
Ukuphepha ukuziphatha kunokunciphisa umgangatho wobomi bakho. Kungenzeka ukuba ezo ntswelo kunye nokuziphatha okugwemayo kube nzima kangangokuthi uhlala ungenakucala.
Ukuba ukwesaba ukushiya ikhaya lakho ngenxa ye-agoraphobia, usenokuba neengxaki zokuzihlalisa kunye nokuzihlukanisa. Nangona kunjalo, kukho amanyathelo athile onokuthatha ukulawula iimpawu zakho. Ezi zilandelayo zichaza iindlela zokujamelana nazo kwaye zinqobe ukuziphatha kwakho kokuphepha.
Funa UluNcedo lwezakhono
I-Agoraphobia yimeko ephathwayo. Kukho iingcali ezininzi zempilo yengqondo eziya kukwazi ukuhlaziya iimpawu zakho, ukuxilonga imeko yakho kunye nokuphuhlisa isicwangciso sonyango. Ezi ngcali ziya kulungele ukukunika isicwangciso sokubuyisela esiphephile nesisemgangathweni.
I-Agoraphobia ikhula ngokukodwa kunyaka wokuqala umntu aqala ukuhlaselwa ngokukhawuleza kunye nokungalindelekanga. Ngoko ke, kubalulekile ukufuna uncedo lwezakhono ngokukhawuleza ukuba zivela iimpawu. Nangona kunjalo, abantu abakhubazekileyo kunye ne-agoraphobia yangexesha elide banemiphumo emihle kunye nophuculo ngokusebenzisa uncedo lobuchwepheshe.
Funda Amathandabuzo Okudumala Okudumala
Iindlela zokuphucula zizinzi-ndlela zokuncedisa ezinokukunceda ukunciphisa ukukhathazeka kwakho.
Ezi zakhono zinokukunceda ekunciphiseni ukuxhatshazwa kuwo wonke umzimba kwaye ukhululeke naluphi na ukwesaba kwengqondo. Iindlela zokuphucula ziyakwazi ukufunda lula ekhaya nakwizinga lakho. Qalisa ukusebenzisa ezi zicwangciso ukulawula ukuhlaselwa kobuhlungu, ukunciphisa iingcamango ezimbi kwaye ufune ukuphendula kwakho okuphumayo .
Ukuziqhelanisa nokuzihlaziya
Ukuxhatshazwa kwindlela eyaziwayo yokuthintela ingakwazi ukuyifunda wena okanye ngokusebenzisa unyango. Kuquka ukusetyenziswa kwengcamango yakho ukunceda ukunqoba izinto ezibangelwa ukutshutshiswa kweentlanzi kunye nemizwa yokuxhalabisa. Ukuxhatshazwa kwemisebenzi kusebenza ngokukunceda ngokuthe kancinci ukuba ungafumani ukwesaba kwakho.
Ukuxhatshazwa kwemvelo kuqala ngokuzicingela ngokukhawuleza kwiimeko ezixhalabisayo xa ufunda indlela yokuphumla ngayo iimvakalelo zakho. Ngoxa uzibonakalise kwiindawo okanye kwiimeko ezivame ukuphazamisa ukuphazamiseka, uzakusebenzisa ubuchule bokuphumla ukuze usebenze ngenxa yokoyika kunye nexhala. Ngokuhamba kwexesha, unako ukukwazi ukuzijonga ngethuba elithile, kodwa uzive ulawula ukukhathazeka kwakho. Ngokufunda ukuphumla ngokubonisana ne-panic-inducing visualizations, ekugqibeleni uyakwazi ukunciphisa ukuphazamiseka nokuziphatha okuphepha.
Ukunciphisa Ubunzima Bakho
Ukuxinezeleka kunokubangela ukuba uxhalabe. Ukuxinezeleka kuye kwaziwa ngokuba negalelo ezininzi kwiingxaki zempilo yengqondo nezengqondo. Ukongezelela, uxinzelelo oluninzi lunokubangela ezinye zeempawu zakho. Ukunciphisa ukuphazamiseka kwakho kunye neempawu zokuxhalaba, funda iindlela zokulawula uxinzelelo.
Imithombo:
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual yezifo zengqondo, umxholo we-5, ngo-2013.
Bourne, EJ Ukuxhalabisa kunye nePhobia Workbook. 5. 2011.