Unyango lwexhala lexhala lezenhlalakahle lingafumana ezininzi iindlela. Enye yezona ndlela eziqhelekileyo zonyango lwamaqela ngenxa yengxaki yokuxhalabisa abantu (SAD) yinkqubo yokwahlula kwengqondo.
Ukuba usandul ' ufumanekile ukuba unesifo se- SAD , ugqirha okanye ugqirha wakho unokucetyiswa ukuba uye kwi-cognitive-behavioral group of therapy ukuze uxhalabe kwezenhlalakahle.
Mhlawumbi unemibuzo eninzi malunga neliphi unyango lonyango eliza kubandakanya kwaye luza kukunceda njani ngeempawu zakho.
Kusenokwenzeka ukuba ubuze umbuzo wokuba uhlala kwiqela labantu-into ozoyixhaba kakhulu-kuya kunceda ukunqoba uxhalaba lwakho.
Ukuba u-SAD, mhlawumbi uchithe ubuninzi bomi bomi ukuphepha iingxaki zoluntu ezenza ukuba uxhalabe. Izakhono zakho zokunxibelelana kunye nokuzithemba ngamakhono akho ziye zahlupheka ngenxa yoko. Oku kukhokelela ekuziphatheni kakubi kunye nokuxhalabisa.
Ulwaphulo lwamaqela yindawo enhle yokwakha izakhono zentlalo nokunciphisa uxhalaba kwindawo engenzi ndawo. Ngaphezu koko, abanye abantu abane-SAD bangaba ngabanye abantu bahle kakhulu oza kuhlangana nabo.
Iinzuzo zeCandelo loPhando lweCandelo loKhathazeka kweNtlalo
Ibhonasi evela ekuthatheni inxaxheba kwiqela lithuba lokuhlangabezana nabanye ngxaki efanayo. Nangona akusiyo wonke umntu oza kuba neengxaki ezifanayo okanye ubunzima beempawu, kunceda ukwazi ukuba awunabo.
Iimeko zeqela nazo zikuvumela ukuba udlala indima edlalwa yinto engasongela ukujongana nangoko ebomini bokwenene.
Indawo ekhuculayo nekhuselekileyo yakha ukuzithemba kwizakhono zentlalo ngaphambi kokuba ungabonakali kwilizwe "lenene".
Kuphi Ukufumana Iqela Lonyango
Ngokuqhelekileyo uya kuthunyelwa kwiqela elonyango ngugqirha wakho, ingqondo yengqondo, isazi sengqondo okanye enye ingcali yezempilo yengqondo. Ngaphandle koko, unokujonga amaqela okwelapha kumaphepha aphuzi okanye ngokubambisana neengxaki zokukhathazeka kwendawo okanye yesizwe.
I-thrapi yeqela ngokubanzi ihlanganiswa yinshuwalense yonyango kodwa kulungele ukujonga kunye nomshuwalense wakho malunga neenkcukacha zakho.
Yintoni Yokujonga kwiCandelo loTywala
Ukuba ubuya kubakho uphando lweqela elifanelekileyo kwi-SAD, bekuya kubonakala ngathi? Ngezantsi zikhona ezinye zeempawu ezilindelwe kwiqela elikhulu.
- Iqela kufuneka libandakanye kuphela abantu abaneengxaki zokuxhalabisa abantu. Iprotocol yonyango ye-SAD iyahluke kunokuba kukho ezinye izifo, nokuba nezinye izifo ezixhalabisayo.
- Eyona ndlela, iqela liza kubakho abantu abangaphezu kwesithandathu kwaye babeya kubakhokelwa ngabaphandi ababini. Oku kuvumela ukunakekelwa ngokwaneleyo kwelungu ngalinye leqela.
- Ngokufanelekileyo, iqela liza kuba lineminyaka elide kunye nobulili ukuvumela ezinye iinkqubo zokudlala indima.
- Ekubeni kungekhona wonk 'ubani uya kuba nokwesaba okufanayo, iiseshoni mazibe zihlelwe ukwenzela ukuba umntu ngamnye asebenze iimeko ezinengxaki kubo.
- Ngokomgqirha (o) okhokela iqela, ngokufanelekileyo, loo mntu uza kuba nolwazi olunzulu lwengxaki yokuxhalabisa abantu kunye namava anikezela unyango lweqela lokuziphatha.
Ngethuba lokutyelela okokuqala ngumbhali wakho, unokufuna ukubuza malunga namava akhe kunye ne-disorder kunye neyonyango yeqela.
Ukuba awukhululekile ukucela le mibuzo, kunokukunceda ukuzisa ilungu lentsapho okanye umhlobo ekuxhaseni.
Amalungu entsapho aqhelekanga athathe inxaxheba kwingcaphephe yokuziphatha kwengqondo. Nangona kunjalo, banokudlala indima ebalulekileyo ekuncedeni imisebenzi eyabelwe ekhaya kunye nokunceda ukubeka iliso kunye nokuvuza intuthuko yakho.
Iindlela zoLonyango
Ngokuqhelekileyo, unyango luya kuba neeseshoni ezili-12 ukuya kwezi-24 ngeveki.
Kwiiseshoni zokuqala, ootitshala abaza kubonisa imodeli yokuziphatha kwengqondo ye- SAD kunye nesizathu sokwenza unyango.
Ngexesha leeseshoni ezizayo, iqela liza kugxila kwizinto ezintathu eziphambili: ukuchithwa kweseshoni, ukuhlengahlengiswa kwengqondo kunye nokwabiwa kwemisebenzi yasekhaya.
- Ukubonakalisa kwenzeka kwi-yeshoni okanye kwihlabathi lenene. Ukugqithisa kukuphazamisa umjikelezo wokuxhalabisa ngokukuvumela ukuba uhlale kwindawo eyoyikisayo ixesha elide kwixesha eliphindaphindiweyo ukuba uzive uyancipha ukukhathazeka. Ngokudlala indima, iqela lingasebenza njengabaphulaphuli kwisithethi sikarhulumente esineentloni, umphathi womntu oyikayo ukucela ukuphakanyiswa, umdla woluthando lomntu oyikayo ukucela abantu ngaphandle komhla - ufumana ingcamango.
- Ukuhlengahlengiswa kwengqondo ngokubanzi kubakho ngaphambi kokuba, ngexesha nangemva kokuvelela (kokubili kwiseshoni kunye nehlabathi langempela) kwaye kukunika ithuba lokuvavanya iinkolelo ezingasebenzi. Uya kucelwa ukuba uhlolisise ukuba iingcinga zakho zinobuchule kwaye zikholisa iindlela ezithandekayo zokujonga imeko eyoyikisayo. Kwimiqathango yeqela, ugqirha uza kukubuza oko uvakalelwa okanye ukucinga xa uhamba ngokucoca.
- Umsetyenzana uya kucela ukuba ubhekane neemeko zobomi bezinto eziyimfuneko ngexesha lokudlala. Uya kucelwa ukuba ucinge ngendlela ojongene ngayo nokuxhalaba kwakho ngexesha lokuphila kwangempela. Ngaloo ndlela, uthatha indima yophila kwaye ufunde ukucinga ngokufanelekileyo.
Amanye amaqela angathatha ukuhamba kwintsimi ekusebenzeni ubomi boqobo. Ngokomzekelo, ukuba umntu oyika ukuba yiziko lokubamba ingqalelo, thabatha uhambo oluya kwindawo yokuthenga kuyo. Hlalani enkundleni yokutya. Emva koko maqela amacandelo ahlabelele "Usuku lokuzalwa olonwabileyo" ukuze ancede umntu athole ukwesaba kwakhe.
Ukuqeda unyango
Ekupheleni kweyeza lonyango, unokuziva unomdla kakhulu malunga nokukwazi kwakho ukugcina oko ufundile. Amanye amaqela anokwenza iseshoni ezinokuxhaswa kwiinyanga emva kokuba unyango.
Ukuba naliphi na ixesha uvakalelwa kukuba iimpawu zakho zibuya, iiseshoni ezongezelelweyo zihlala zikho konke okufunekayo ukuba uphinde uphinde uphucule.
Umthombo:
Heimberg RG, Becker RE. Ulwaphulo lweqela lokuziphatha oluthile lwe-Social Phobia: Iinkqubo ezisisiseko kunye namaqhinga ekliniki . ENew York: Guilford; 2002.