Kukho ezininzi iintlobo zonyango lweengxaki zokukhathazeka jikelele (i-GAD), kubandakanywa nenani lonyango lokuthetha kunye nokukhethwa kwamachiza . ' Ukuzinceda ' kubhekisela ngokubanzi kwiimeko ezingaqhelekanga, kodwa ezinokuba luncedo kakhulu, iindlela zokujongana neempawu zokuxhalabisa ngokukhawuleza (okanye akukho).
Ukusetyenziswa kwezixhobo zoncedo kunokuzivivinywa ukuba:
- Ufuna ukuqinisa unyango olwamkelayo okwangoku. [Kule meko, kucetyiswa ukuba uthethe kunye neklinikhi yakho ngeziphakamiso ezizimeleyo zezibonelelo ezisekelwe kwiimfuno zakho ezithile.]
- Unzima ne-GAD kwixesha elidlulileyo, kwaye unqwenela ukuhlaziywa kwizicwangciso ezifanelekileyo okanye indlela yokulandelela inkqubela phambili yakho.
- Uva noxinzelelo lweengcambu . Kwaye abantu abangakhathazeki 'baninzi' banokufumana iincwadi ezifakwe kwiinkcukacha zokuncedisa ngokwabo ukuba zikhanyise kwaye zichukumise ingcamango.
- Unenkxalabo malunga nomhlobo okanye umntu osapho lwakho uxhalaba kwaye ungathanda ukufunda okungakumbi malunga neemeko zabo, indlela onokuyenza ngayo kwaye ongenakukunceda, kwaye unokuphi unyango olusemthethweni olubandakanya.
Izixhobo zoNcedo zoNcedo zoKhathazeka
Oku kulandelayo inkcazo yezinye zezibonelelo ezikhoyo zokunceda ukuxhalabisa. Olu luhlu alukho olubanzi kwaye lukhetha iincwadi ezihambelanayo neengqondo-based-psychotherapies, ezifana ne- ctnitive treatment therapy (CBT) kunye nokwamukelwa kunye nokuzinikela kokunyanga (ACT).
- Ukhathazeka Kwesiqhelo: Iimpawu ezisixhenxe zokuyeka ukukhathazeka ngokukuyeka (uRobert Leahy, Ph.D., Ukushicilelwa kweNdlu kaRandom, ngo-2006). Le ncwadi ifanelekile kwiimeko ezingapheliyo kunye nezo zinobuxhakaxhaka obunqununu obubhekiselele kumxinzelelo othile. Kuya kukunceda ufunde ngeendlela zakho zokukhathazeka, ukwahlula phakathi kokukhathazeka okuvelisayo nokuvelisa , kwaye wenze isicwangciso sokuhamba ngaphaya kokubili. UDkt. Leahy uthatha indlela yokudibanisa, esebenzisa izixhobo ezinobungqina obuhlukeneyo bokungqinelana kwengqondo kwi-GAD.
- Ukujongana noyiko lwenu: IsiCwangciso esiPhakamisayo sokuBetha ukuxhalabisa, ukuHluma, iPhobias, kunye nokuQaphela (uDavid Tolin, Ph.D., uJohn Wiley & Son, 2012. Le ncwadi inokuba luncedo kakhulu kumntu ojongene neengxaki ezininzi zeengxaki ( kubandakanywa iziphazamiso ezifana ne-social phobia kunye ne- OCD , ngezinye iimeko ezinokubambisana kunye ne-GAD.) Ingqwalasela yayo ephambili kukubaluleka kokujamelana noyiko, kunokuba uziphephe. ukunyamezela ukungaqiniseki.
- I-Trary Trap: Indlela yokuzikhulula kwixhala kunye nokukhathazeka usebenzisa i-Acceptance and Deitment Treatment (i-Chad LeJeune Ph.D., i-New Harbinger Publications, 2007). Le ncwadi ifanelekile nakubani na umntu onomdla wokufunda okungakumbi malunga noMTHETHO. Imigaqo-siseko yeendlela - ukwazisa , ukuhlukana / ukuchithwa kwimiba yokukhathazeka, nokuzibophelela kwimilinganiselo engundoqo-ichazwe. Uphando olufanelekileyo luhlaziywa kwaye isiluleko esisebenzayo kunye nokuqeqeshwa kwenzelwa ukunceda abafundi bazise UMTHETHO ebomini kwimpilo yabo yemihla ngemihla.
- Izinto ezinokuthi zihambe ngokugqithiseleyo, zikhohlakele ngokungafanelekanga: Isikhokelo soBomi ngokukhululeka ekukhathazeni (uKelly G Wilson, Ph.D., iTroy DuFrene, iNew Harbinger Publications, 2010). Ukuba umntu ukhangele ukuqonda kangcono umxholo we-ACT, le ncwadi ibonisa imibuzo evuselelayo njengokuba ukuxhalaba kwakho kufuna ukuba uhambe ubomi obunentsingiselo? Ukulungelelanisa abantu abane-GAD okanye ukuxhalabisa nge-subclinical, le ncedisi inokukunceda ukukhuthaza ingxoxo ecebileyo malunga neenqobo zobuqu kunye nendlela yokuphila ngokuhambelana nabo , njengoko uxhalabisayo lwakho luhamba kwaye luhamba.
- Indlela Ecingayo Ngokuxhalabisa (uSusan M. Orsillo, Ph.D., uLizabeth Roemer, Ph.D., uZindel V. Segal, Ph.D., i-Guilford Press, ngo-2011). Le ncwadi inokunceda umfundi ukuba aphuhlise okanye akhulise umkhuba wokucinga. Ugxininisa ekufumaneni ulwazi kunye nokunyamezela imeko yesimo sengqondo kunye nomzimba wokuxhalabisa kwaye kubandakanya ukuvakala kwemisebenzi ethile engqondweni.
- Ukuziva Okulungileyo: Ulwaphulo olutsha lwe-Mood (David D. Burns, MD, Harper, 2008). Iimeko eziqhelekileyo ezinokubambisana kunye ne-GAD kukudandatheka. Le ncwadi ifanelekile kunoma ubani ofumana uxhalabo kunye nokuxinezeleka (nokuba ngaxeshanye, okanye ngokuzimela). Izinto eziphathekayo zihambelanayo ne-CBT, ngokugxininisa kwingcamango yolwazi. UDkt. Burns ukhokela umfundi ngeendlela zokufumanisa iimpazamo zokucinga kunye nocelomngeni.
- Ukuphila Okupheleleyo Kwisifo: Ukusebenzisa Ubulumko Bomzimba Wakho Nengqondo Ukujongana Neengcinezelo, Ubuhlungu, Nokugula (Jon Kabat-Zinn, Ph.D., Thich Nhat Hanh, Bantam, 2013). Le nguqulo ehlaziyiweyo yencwadi eyayishicilelwe iminyaka engama-25 + edlulileyo ichaza iingcamango ezisemgangathweni zikaDkt Kabat-Zinn zokuKhusela ukuThuthukiswa kwengcinezelo ekuphuculeni impilo yezobuchopho. Abantu abadala abadala abanenkxalabo banokufumana oku kuncedo ngokukhethekileyo ukulawula intlungu kunye nokukhuthaza ukuphulukiswa. Ngenxa yokuba le ncwadi igxininisa ukuphazamiseka kwengcinezelo kwimpilo yethu yengqondo nangokwengqondo, kunokuba luncedo kakhulu kulabo abalawula uxinzelelo olunzima, okanye abantu abachaphazelekayo ekuphazamiseni iimpawu ezixhalabayo ekusetyenzisweni kweengxaki ezithile zobomi.
Ukongeza kwiincwadi ezibhaliweyo (kunye nezinye iincwadi ezingabhaliswa), kukho iinkqubo zokuncedisa ezifumanekayo kwi-intanethi ezinokuba zichaphazelekayo kubantu abane-GAD. I-Centre for Interventions Clinic (CCI) yaseNtshona Koloni, umzekelo, ineencwadi zokusebenzela ezikhoyo njengamafayili e-user-friendly ezinxulumene nezixhala ezibandakanya uxhalaba, ukuzinyameka nokukhathazeka okungapheliyo.
Kukho neenombolo zee-smartphone zokusebenza ezingasetyenziswa njengezixhobo zokulawula uxhalabisayo lokunceda, kuquka iinkqubo zokuphumula kunye neeprogram ezigxininisa iinkalo zeendlela ezahlukeneyo zokusengqondweni.
Ekugqibeleni, nceda uqaphele: Ukuba uxhalaba lwakho lugxininisa kwinqanaba elikhubazayo, okanye lubuhlungu xa usebenzisa i-self-help book, kubalulekile ukuba ufune ukubonisana nochwepheshe, mhlawumbi ugqirha okanye ingcali yezempilo yengqondo.