Iingcebiso zokunqoba ukuphazamiseka okuqhelekileyo kwengqondo
Ukucinga konke-okanye akukho nto yokucinga engafanelekanga kubantu abanesifo sokuphazamiseka, ukuxinezeleka, okanye ezinye izinto ezinxulumene nexhala. Nantsi inkcazelo yento, kunye neendlela zokunqoba ukuphazamiseka okuqhelekileyo kwengqondo.
Ukuqonda konke-okanye akukho nto icinga
Ukucinga konke-nokuba akukho enye yeenkqubo ezininzi ezingacingi, ezibizwa ngokuba yizinto eziphazamisayo, eziqhelekileyo phakathi kwabantu abanexhala kunye nokuxinezeleka . Xa ucinga ngemibandela yonke-nanye-nanye, uhlukanisa imibono yakho ngokugqithiseleyo. Yonke into-ukusuka kwimbono yakho kumava akho obomi-ihlukaniswe ngamagama amnyama-okanye amhlophe. Oku kushiya igumbi elincinci, ukuba kukho na, indawo ebomvu phakathi.
Ukucinga konke-okanye akukho nto kubandakanya ukusetyenziswa kwemigqaliselo epheleleyo, njengalapha. Olu hlobo lokucinga oluphosakeleyo lungaphinda lubandakanye ukungakwazi ukufumana ezinye iindlela kwiimeko okanye izisombululo kwingxaki. Kubantu abanenkxalabo okanye ukudandatheka, oku kudla ngokubhekiselele ekuboneni ukuphazamiseka kwimeko ethile. Abantu abawa lixhoba kuzo zonke izinto-okanye akukho nto bacinga ukucinga ukuba baphumelele okanye bahluleke ngokupheleleyo.
Yonke-Okanye Akukho-Nento Engacingiyo kunye neNgcaciso Yengxaki
Abantu abanesifo sokuphazamiseka badla ngokukhawuleza ukucinga ngale ndlela. Ukuba uhlaselwa rhoqo, usenokuzijonga ungenakufaneleka okanye awufaneleki ngenxa yakho imeko. Ungakujonga kwakhona ukuba uncedo kangakanani kwezinye iindima, njengomhlobo, umqeshwa okanye umzali.
Yonke-Okanye-Akukho nanye Iimpawu zokucinga
Nayi imimiselo emininzi yezinto zonke. Qaphela ukuba uyazi indlela yakho yokucinga kule mizekelo.
URoger usanda kugqiba ukujamelana nokuxhalaba kwakhe aze abuze umfazi ngosuku. Wamshiya umyalezo kwi-voicemail yakhe. Iintsuku ezimbalwa zihamba kwaye uRoger akayiva emva kwakhe. Uqala ukucinga, "Ndingumntu ongenalutho onokunikela," "Akukho mntu ufuna ukuphuma kunye nam," kwaye "Andiyi kumfumana umntu ofanelekileyo, ngoko kutheni ungakhathazeki." URoger uqala ukhathazeka kwaye ukucaphukisa njengoko ebona ikamva yodwa.
U-Elaine waqala ukufumana ingxaki yokuphazamiseka ne-agoraphobia malunga neminyaka eyisixhenxe edlulileyo. Ukususela ngoko, uye wafuna i-psychotherapy, uhlala ethatha u- anti-depressant , kwaye uhlala esenza ukuzinyameka kwakhe. Iimpawu zikaElaine ziye zaphucula kakhulu kwaye uziziva elungele ukuya kwikontshi kunye nomhlobo, imeko ebangela ukuba akhuphe ukwesaba kwixesha elidlulileyo.
Xa u-Elaine efika ekhonsathini, uqala ukuphawula ukuba naye ufumana iimpawu zomzimba zokuxhalaba kunye nokuxhalabisa. Uzama ubuchule obuphefumulayo kodwa usenokuhlaselwa yintlanzi. U-Elaine ushiya ikhonsathi ekuqaleni, azixelele ukuba akasayi kuze anqobe imeko yakhe kwaye uvumela ukuba ukhathazeka kwakhe kwonakalise yonke imeko.
Yenza Iingcamango Ezimbi
Esikhundleni sokufumana umgangatho ophakathi kwimeko, uRoger ucinga ngokugqithiseleyo. Uyakwazi ukutshintsha iingcamango zakhe ezingenakucala zokuzikhusela kunye nezinto ezinengqiqo. URoger unokucinga ukuba kungenzeka ukuba lo mfazi akafumani umyalezo wakhe okanye ungaphandle kwedolophu. Nangona wayekhohliwe ngomyalezo okanye ugqibe ukuyihoxisa, uRoger angakhetha ukucinga ukuba usengumntu ofanelekileyo. Uyakwazi ukukhumbuza ngokwakhe ukuba lo mntu uqobo akanako ukulungele.
U-Elaine unokukhetha ukuzixabisa yena, nangona ulwa nomngcipheko wesifo. Esikhundleni sokucinga ngokuthe ngqo, uyaqonda ukuba nangona le nto ibuyiselwe, ngokuqinisekileyo uye waba nempumelelo emininzi ekujonganeni nengxaki yokuphazamiseka. Uyakwazi ukuyeka igama elize lize liqale ukuqwalasela ukuba uye waphila ngokuphumelelayo neengxaki zokuphazamiseka. U-Elaine unokuphinda ahlole kwakhona ingxelo yakhe malunga nendlela avumela ukuxhalabisa kwakhe "kubhubhise yonke imeko" kwaye ucinge ngezihlandlo ayenayo ngokwenene naphezu kokuzixhalabisa.
Ezinye Iingcebiso Zokunceda Uphephe Bonke-Okanye Akunakucinga
Nazi ezinye izicwangciso zokulungisa yonke into ecinga ngayo:
- Zama ukuphepha imigomo engenammiselo, njengento okanye ungalokothi .
- Isaziso xa ucinga ngokugqithisela kumnyama okanye kumhlophe kwaye uzibuze ukuba kunokwenzeka yini na indawo ebomvu.
- Zama ukufumana icandelo elihle le meko.
- Xa unokubona kuphela icala elinye nayiphi na imeko, kunokukunceda ukufuna inkxaso yabahlobo okanye intsapho ethembekileyo. Inethiwekhi yokuxhasa iyakwazi ukuncedisa ekufumaneni izisombululo kunye nokucinga ngaphaya kwemigqaliselo.
> Umthombo:
> I-Pennsylvania Child Welfare Resources Centre. Ukucinga Ngokuphathelele Ukucinga: Iipatheni Zokuphazamiseka Kwengqondo . I-Resilience Alliance. 2011.