Enye yezona ndawo zibalulekileyo zokuba nexhala lokukhathazeka jikelele (GAD) ufunda indlela yokujamelana nokukhathazeka okuqhubekayo kunye nezinye iimpawu zomzimba . Eli phepha liyakhonza njengesikhokelo sokujamelana nokuxhalaba onokubuyela kuyo xa ufuna iimpondo ezongeziweyo.
Ukuqonda i-GAD
Kubalulekile ukuqonda iziganeko ze-GAD ngokupheleleyo ngokupheleleyo ukuba ukwazi ukujamelana nayo ngokufanelekileyo.
Ukuba udibene nogqirha wakho okanye ugqirha, unokuba nolwazi oluyisiseko lwe-GAD, kodwa ulwazi olunzulu lunokukunceda uqonde imeko yakho ekhethekileyo. Amanqaku alandelayo yindlela efanelekileyo yokuqala okanye ukwandisa ubunzulu bokuqonda kwe-GAD:
- Iimpawu zokuxilongwa kwe-GAD Le nqaku iya kukunika umboniso omkhulu weempawu ze-GAD kunye nendlela abaqeqeshwa ngayo ngempilo yengqondo bayicinga. Ababoneleli ngezeMpilo bathembele kwiNcwadana yokuHlola kunye neSatistim of Health Mental, umxholo wesi-5 njengesikhokelo sayo yonke impawu zokugula ngengqondo.
- Ukuxhalabisa ngokuqhelekileyo okanye i-GAD? Amaxesha amaninzi abantu bayazibuza ukuba ngaba amava abo baxhalabileyo okanye ayenenkxalabo enkulu, kwaye eli nqaku liyakunceda ukwazi ukuba umehluko. Ngokubanzi, i-GAD idinga ukuba iimpawu zakho zibe khona kwiinyanga eziliqela kwaye zilimaze ubomi bakho boluntu okanye umsebenzi.
- Iimpawu zoMzimba ze-GAD Ezinye zeempawu eziqhelekileyo ze-GAD ziimpawu ze-somatic okanye zomzimba kwaye eli nqaku linokusikhokelo sakho kwimimiselo eqhelekileyo. Iimpawu zisoloko ziquka ukunyuka kwentliziyo, ukuphefumula ngokukhawuleza, ukunyamezela, ukuphelelwa amandla, kunye nobunzima bokugxila.
Ukujamelana Neendlela
Kukho iintlobo ezahlukeneyo zokuphatha abantu abasebenzisayo xa bejongene noxinzelelo kunye nokuxhalabisa. Ezinye zeendlela zijolise ekujonganeni neengxaki kunye nemiba engundoqo, ngelixa abanye basebenzisa iindlela zokugwema okanye isenzo esinqwenelekayo esincinci njengokwenza imithi. Amanqaku alandelayo anokukunceda uqonde ezi nkqubo ngokubanzi:
- Ukunyamezela izitayela zokuxhalabisa Kukho ezinye iziseko zesitayela zokuhlangabezana nazo onokuzifunda kunye nale khokhelo.
- Ingxaki-Ejoliswe ekujonganeni nokuxhalabisa Le ngenye yezona ndlela ezibalulekileyo zokuxhatshazwa kwempilo esinokuyifunda kwiinkxalabo kunye nezinye iingxaki zobomi.
Iingxaki zokujamelana
Ngaphandle kolunye uhlobo oluphambili lwesitayela sokubambisana neendlela ezahlukeneyo ezingasetyenziselwa ukunciphisa nokujamelana neempawu ezixhalabisa. Ukufunda ezinye zale "ibhokisi leethuluzi lokuxhalabisa" kuya kubalulekile ukugcina amava obomi obunokuthula:
- Ingqiqo kunye ne-GAD Mindfulness enye yezona ndlela zichanekileyo zokusebenzela uxhalaba lwakho kwaye luncedo.
- Ukuxhalabisa nokuphucula ukulala Ukufumana indlela yokulala bhetele kubalulekile ukuba ukwazi ukujamelana nokuxhalabisa kwaye le nkcazo ichaza indlela ebalulekileyo yokuzama.
- Iindlela ezi-5 zokujongana nokuxhalabisa Eli nqaku liza kukubonisa ezinye iingcebiso kunye namaqhinga ukuzama ukukunceda ukulawula iimpawu zakho.
Unyango loLwazi
Ekugqibeleni, inyathelo eliphambili lokujongana ngokuphumelelayo lifumana uncedo olungcali. Ezinye izitayela zonyango ziya kukufundisa indlela yokusebenzisa iindlela ezithile zokuphucula ebomini bakho kwaye abanye baya kugxininisa ekuqondeni oko kukukwenza uxhalabele kwaye kutheni.
- Iintlobo zoLwaphulo lwe-GAD Kukho iindlela ezahlukeneyo zokwelapha kwi-GAD; eli nqaku lithetha iinkcukacha ezithandwa kakhulu.
- Ulwaphulo-ngxaki yokuziphatha kwi-GAD CBT yenye yezona ndlela zithandwa kakhulu kwi-GAD.
Umthombo:
I-Diagnostic and Statistical Manual yokugula ngengqondo, ishicilelo sesi-5 . Umbutho wezeMpilo waseMelika, ngo-2013.