Ukulawula uxinzelelo kubalulekile xa une-OCD
Ukuba unengxaki yokunyamezela (OCD), unokuthi utshintsho luyinqobo enkulu yeempawu zakho ze- OCD . Ukongeza, njengoko uxinzelelo olubangelwa uxinzelelo lwakho ludla ngokubangela ukuba usebenzise izicwangciso zokujamelana nokungahambi kakuhle, ukuxinezeleka kunokufumana indlela yokwelapha i-OCD. Ngenxa yoko, kubalulekile ukuqonda ukuba yintoni uxinzelelo kunye nendlela yokujamelana nayo.
Ukuqonda ingcinezelo
Nangona sonke sijamelene neemeko ezixinzelelekileyo ngezinye iinkcukacha, kunokuba nzima ukuchaza ngokucacileyo ukuba uxinzelelo luni. Ingcinezelo ingabonwa ngombono ohlukileyo kathathu: njengesiganeko, ukusabela, okanye ukuthengiselana.
Ugxininiso njengesiganeko
Ingcinezelo inokufakwa njengesiganeko, kwimeko apho isiganeko sibizwa ngokuba ngumxinzelelo . Imizekelo yeengcinezelo ezinkulu zibandakanya ukwahlukanisa, ukukhutshwa emsebenzini, okanye ukufumanisa ukuba unesifo esibi. Imihla ngemihla inkunkuma njengokufumana ithikithi lokupaka okanye ukulibala ukuthabatha ubisi endleleni eya ekhaya ingacingelwa njengezixinzelelo.
Ngokuqhelekileyo, ixesha elide, elingalawulekiyo, elingenakuqikelela, kunye neengcamango uqonda ukuba uxinzelelo luya kuba, umonakalo obanzi luya kuba yintlalo yakho. Abantu abane- OCD bavame ukuxela ukunyuka kwinani okanye ubunzima bexinzelelo ngaphambi kokuba iimpawu zabo zibe zibi nakakhulu.
Ukuxinezeleka njengendlela yokuphendula
Ukuxinezeleka kunokucatshulwa ngendlela esabela ngayo kwisiganeko. Impendulo ye-classical stress " yempuphu okanye indiza " indlela umzimba wakho usebenza ngayo iindlela ezininzi zokuzikhusela kunye nokuziphatha ukujongana nosongelo olusondeleyo. Oku kubandakanywa ukukhululwa kwamahomoni athile, ukusetyenziswa kweengingqi zengqondo zengcinezelo, ukunyuka kwinqanaba lentliziyo yakho kunye noxinzelelo lwegazi, nokunciphisa ukutya kunye nesenzo somzimba.
Zonke ezi tshintsho zenzelwe ukugcina sisaphila ebusweni bengozi.
Kunengqiqo yokuba kaninzi izibonakaliso zomzimba nezengqondo esizifumanisayo xa sithetha ukuba siziziva sisicinezelekile. Nangona ukulwa okanye ukusabela kwendiza kukunceda kwixesha elifutshane, lubeka uxinzelelo kwiinkqubo zethu kwaye lunokubangela inxaxheba kwizifo ezahlukahlukeneyo nezifo zengqondo, kubandakanya izifo zesifo senhliziyo, isifo sikashukela, ukuxinezeleka , kunye neengxaki zokuxhalabisa , ukuba iyaqhubeka inde kakhulu.
Ukuxinezeleka njengoTshintsho
Enye indlela esinokucinga ngayo uxinzelelo njengombuso ophumela ekuthengeni phakathi kwakho kunye nendawo yakho. Kulo mzekelo woxinzelelo , indawo yakho ihlala yenza izidingo kuwe njengokungena emsebenzini ngexesha, ukuhlawula iindleko zenyanga, ukuxazulula ukungquzulana nabahlobo okanye abasebenzisana nabo, okanye abantwana abazali. Ngaloo ndlela, kufuneka ukuba ukwazi ukuzisa inani lezinto ezinjengexesha, imali, ulwazi, ubuchule kunye nenkxaso yentlalo ekuncedeni ukuhlangabezana neemfuno ezibekwa kuwe ngendalo.
Ngokwale mzekelo, ukuba ukholelwa ukuba awunayo imithombo oyifunayo ukujongana neemfuno ezibekwa kuwe, uzive uxinzelelo. Into ebalulekileyo yale mzekelo yoxinzelelo kukuba ibangela ukuba abantu abahlukeneyo baphendule njani xa bejamelene nemingeni efanayo.
Akubona wonke umntu ubona iimfuno zendalo ngokufanayo, kwaye ngokufanayo, akubona wonke umntu obona amandla akhe okujongana noxinzelelo ngendlela efanayo. Ngaloo ndlela, unokuphelisa ukuba ube neempendulo ezahlukeneyo kwiimeko ezinokubandezeleka njengoko wenza abantu.
Amacandelo amaCoping aKhe ayabalulekile xa unayo i-OCD
Ngokwemodeli yokuthengiswa kwengqondo, ukuqonda kwethu ukukwazi ukujamelana neemfuno zokusingqongileyo kubalulekileyo ukuba ngaba siya kuba noxinzelelo okanye cha. Kwakhona, ukuba sivakalelwa kukuba sinemithombo yokuhlangabezana neemfuno zendalo, mhlawumbi asiyi kuva nexinzelelo.
Ngaloo ndlela, ezininzi iintlobo zonyango lwe-OCD zijolise ekuphuhliseni izicwangciso zokuxhatshazwa ezikunceda uzive ngathi unokulawula ngaphezulu kweziganeko kwindawo yakho. Ukucinga kukuba ulawulo oluthe lwaba lukhulu, ungazixinezelekanga kwaye unobunzima beempawu zakho ze-OCD.
Ngokuqhelekileyo, ezininzi iingqondo zengqondo zigxininisa ukujamelana neengxaki . Ukuqhelana nezicwangciso ezifikelela kwingcambu yengxaki zidla ngokugqithiseleyo ekunciphiseni uxinzelelo kunabo bafuna ukulawula kuphela uxinzelelo lwengqondo olubangelwa imeko.
> Imithombo:
> Barkway P. Stress kunye neCoping. Ku: I- Psychology for Health Professionals . Wesi-2. E-Australia: Elsevier; 2013: 222-250.
> ULazaro RS, i-Folkman S. Inkxalabo, uvavanyo kunye nokuxhathisa . ENew York, NY: i-Springer Publishing Inkampani; 1984.