Ukuba unengxaki yokukhathazeka kweentlalo (SAD) kwikholejini, kunokuba nzima ukulawula imiba yemihla ngemihla yokuba ngumfundi, njengokwenza izihlobo ezintsha nokuya kwiiklasi.
AWUKHO wedwa
Ngokwe-survey kazwelonke ka-2011, abangaphezu kwama-62 ekhulwini kwabafundi abaneengxaki zempilo yengqondo abaye baphuma kwiikholeji benza njalo ngenxa yezo zinto.
Iingxaki zokuxhalabisa ziphakathi kweengxaki zempilo yengqondo eziye zafunyanwa ngabafundi beekholeji namhlanje.
Ukuqonda ukukhathazeka kweNtlalo yoluntu
Ukuba uhlale uxhalabile ixesha elide, kunokuba nzima ukuba uqonde ukuba iimpawu zakho zigulo oluxilongwa lunokunyangwa. Ukuba awunakufumaniswanga, indawo efanelekileyo yokuqala ukufunda malunga neempawu ze-SAD kunye neenkalo zokuxilonga .
Indlela yokuba i-SAD iza kukuchaphazela ngayo kwiKholeji okanye kwiYunivesithi
Ukususela ekufuphi kumaprofesensi ukwenza abahlobo abatsha kunye nokuqalisa ubudlelwane obusondelene, ubuninzi beendawo zokuhlala kwiindawo zokuhlala. Ukuba i-SAD yakho ishiywe ingaphendulwa, zonke iinkalo zeekholeji zakho zinokuchaphazeleka.
Izifundo: Unokufumana kunzima ukuthatha inxaxheba kwiklasi, ubuze imibuzo, fumana uncedo ngomsebenzi wesikolo, ujoyine amaqela okufunda, unikeze iintetho, kunye nabafundisi besifundo.
Imisebenzi yentlalontle: Unokuba unganamathuba okuthatha inxaxheba kwiiklabhu nakwizemidlalo, ukuqalisa ubungane okanye ubudlelwane obunothando, kwaye uzinzelele kwiimeko ezinzima.
Ukusetyenziswa kakubi kotywala: Abafundi abanenkxalabo enkulu yentlalo banomngcipheko ophezulu wokuphucula ingxaki yokusela xa utywala basetyenziswa njengeqhinga lokuphendula.
Unokufumana njani Uncedo
I-SAD yinkinga enokuphulukiswa kakhulu kunye namachiza kunye / okanye unyango. Ukufumana ukuxilongwa okufanelekileyo nokunyango kubalulekile ekulawuleni esi sigulo.
Umgca wokuqala wonyango ngokuqhelekileyo unyango kunye / okanye ingqondo yokuziphatha (CBT) .
Njengomfundi, unakho ukufikelela kwiziko lezempilo yengqondo kwi-campus. Ngokuqhelekileyo, aba baya kuba neengcali, iingcali zengqondo, okanye abafundi abaqeqeshiweyo, kwaye baya kunika iinkonzo ezahlukeneyo ezifana neyodwa kunye neyonyango. Ulwaphulo luhlala lusexeshana kwaye luya kukhululeka okanye lufumane umrhumo.
Ukuba ikholeji okanye iyunivesithi ayinayo iziko lempilo yengqondo, khangela iziko lezonyango kwi-campus okanye kuluntu kwaye ucele ukuthunyelwa kwingcali yezempilo yengqondo.
Enye indlela yokuphenya nokuba i-psychology okanye i-psychiatry isebe esikolweni sakho inikeza iingcebiso okanye unyango njengenxalenye yezifundo zophando eziqhubekayo. Ngokuqhelekileyo, ezi ntlobo zophando zithunyelwa kwiiwebhusayithi zeSebe. Ukuthatha inxaxheba ngokungaqhelekanga kwaye baya kuhlola iimpawu zakho ukuqinisekisa ukuba unyango lufanelekile imeko yakho.
Ukujongana neSAD kwiKholeji
Njengesikolo sekholejini okanye umfundi weyunivesiti, unokwenza izinto ezongezelelweyo ngokwakho ufumana unyango. Cinga ngokusebenzisa izicwangciso njengoko uphuthuka kunyango kwaye uqala ukuziva ukhululekile kwiimeko zoluntu.
Ubuhlobo Bokwakha
- Smile, udonsa, okanye uxelele ubabalo kubafundi ofunda nabo.
- Yenza izimvo malunga nezabelo okanye iimviwo kumfundi ohlala naye; phinda le nkqubo kwiklasi nganye, ngokuthe kancinci kubandakanye nabalingana nabo ekilasini kude kube yinto engokwemvelo ukuthetha nabo.
- Njengoko uziva ukhululekile, velisa ingcamango yeqela lokufunda okanye uhlangane kunye nokuzonwabisa.
- Ukuba ukumazi abanye eklasini kunzima, qwalasela ukujoyina inkonzo yenkonzo kwi-campus; Ukusebenzisana kunye nabanye ngokubhekiselele kwinjongo efanayo yindlela enkulu yokukwazi abantu.
- Cinga ngokusondela kwabanye ababonakala benamahloni okanye besaba; banokuba besabisa.
ULwimi loLwimi neNtetho
- Gcina rhoqo ukubonana kwamehlo nabanye.
- Yiba nokukhululeka kodwa ukuphawula.
- Ziqhelise ukuthetha ngezwi elivakalayo.
Iingxoxo Zemixholo
- Nika iingcomo.
- Funda phezulu kwiziganeko zangoku kunye neendaba zekampus.
- Yiba ngumphulaphuli onobuchule, cela imibuzo evulekile eqala ukuba kutheni, njani, njani, okanye nini.
Iikhosi zeeKlasi
Uninzi lwabantu lufumana iibhathane ngaphambi kokuthetha phambi kweqela. Nangona kunjalo, ukwethuka kokuqala kuhlutha xa beqala ukuthetha baze babandakanye kwisihloko sabo kunye nabaphulaphuli. Oku kuchasene kwenzeka njalo kubantu abane-SAD. Bahlala bexhala ngethuba lokuthetha baze bajolise kwiimpawu zabo ezixhalabileyo njengezwi eliqhaqhazayo, umlomo owomileyo, ukuxhamla, ukunyamezela intliziyo, kunye neentloni kunye nokutya.
Ngokuqinisekileyo kuya kufuneka ufike ngexesha elithile ukuba unike ingxelo. Ukuba unenkxalabo enkulu yokusebenza, unyango lwezindlela ezifana nokuchithwa kwe-systemic unensitization lunokuba luncedo. Unokwenza izinto ezininzi ngokwakho ukuze uncede unciphise impembelelo yokuxhalaba kwakho:
- Ukuba kunokwenzeka, khetha isihloko onomdla ngokwenene ukuze ukwazi ukuzonwabisa ngokukwabelana ngolwazi lwakho.
- Zama ukufumana abaphulaphuli ababandakanyekayo ekuqaleni kwenkcazo yakho ukuze uthathe uxinzelelo lwakho. Eminye imisebenzi enokuyifaka ekuqaleni kwentetho yakho icela imbono yabaphulaphuli bakho ngesihloko, ukuba bahlukane ngamaqela amancinane ukuba baxoxe ngombandela, okanye bacele umxhatshazi ukuba akuncede ubonise into ethile yenkcazo yakho.
Indlela efanelekileyo yokuphila
Ezinye izicwangciso zokuziphatha ngokufanelekileyo ezinokuqalisa ukusebenzisa namhlanje ziquka:
Ukuzivocavoca: Ukuzivocavoca rhoqo kulungile ukugcina ingqondo kunye nomzimba. Khetha umsebenzi oza kubambelela kwaye ujabulele. Hamba ukuhamba okanye ujonga, zama loo vidiyo entsha ye-yoga okanye nje udlale i-frisbee! Ikholeji yakho okanye iyunivesithi inokunikela ngeendawo zokufunda okanye kwiikholeji zokuzilolonga - kunye nebhonasi eyongeziweyo yelithuba lokwenza abahlobo abatsha.
Isondlo esifanelekileyo: Ukutya okuqhelekileyo kwabafundi kunokuthi kuphazamise impilo yakho. Zama ukutya okutya rhoqo kunye nokutya okutyhutyha ngalo lonke usuku, kwaye ugweme i-caffeine kunye noshukela xa kunokwenzeka njengoko oku kunokunyusa ukhathazeka.
ILizwi
Njengomfundi onenkxalabo yokuxhalaba kwezenhlalakahle, uzakujamelana nemingeni eninzi ekolishi okanye kwiyunivesithi. Nangona kunjalo, ngokuxilongwa ngokufanelekileyo, unyango, kunye nezicwangciso zokujamelana, iingxaki zakho zokuba namava anelisekile kakhulu. Khumbula ukuthatha imihla ngemihla njengoko izayo, khumbula iingcinga zakho ezixhalabileyo, kwaye ugxile kwiinjongo zakho zombini ngokuphathelele kwimfundo yakho, ukwenza abahlobo kunye nokukhula njengomntu.
Imithombo:
> Ukuxhalabisa kunye nokuPhepha koMdaniso waseMelika. Abafundi beKholeji.
> IYunivesithi yaseTexas eDallas. Uncedo lokuzimelela: Ukulwa nokukhathazeka kweNtlalo.