Ndingayenza njani iChristic Exposure for Disorder Disorder Disorder?

Uluhlu lweeNqaku malunga neZibonakaliso zeNtlalo

Ulwaphulo lokuxilongwa kweengxaki zentlalo (SAD) lunokukunceda unqobe ukwesaba kweemeko ezithile zentlalo kunye nokusebenza. Nangona uqeqesho lokuxhamla ngokuqhelekileyo luqhutywa ngokuncediswa ngumgqirha njengenxalenye yenkqubo yokhathazeka kwengqondo, iya kubandakanywa ebomini bakho bemihla ngemihla.

Ukuba unengxaki yokuxhatshazwa kweentlalo, usenokwenzeka ukujongana nale ntloba yeemeko kunye noyiko okanye ukwesaba okanye ukuwaphepha ngokupheleleyo. Zombini izicwangciso zinokuqhubeka nokuxhalabisa kwixesha elide. Nangona ukuphepha iziganeko ozoyixhawulayo kunokunciphisa uxinzelelo lwakho kwixeshana elifutshane, uzifundisa wena ukuba awukwazi ukujongana nalao mabangela. Ukushiya iimeko kwimeko yokwesaba kukufundisa ukuba kufuneka bamoyike.

Ngokufanelekileyo, kufuneka uzenzele ngokuthe ngcembe kwimiba enzima kakhulu kwaye uhlale kuloo meko de ufumane ukwesaba kwakho. Olu hlobo lokuqeqesha uqeqesho luyakwenziwa ngobomi bokwenene (in vivo) okanye kwiingcamango zakho.

Ngezantsi ziluhlu lwamanqaku kunye neengcebiso ezithile zokuqhuba uqeqesho lokuxhamla kwiintlobo ezahlukeneyo zesaba.

1 - Ukubonakaliswa kokutya okutya

Abantu abaneengxaki zokuxhalaba kweentlalo (SAD) abanoyiko lokutya esidlangalaleni banokwesaba ukuba baya kuhlazisa xa besidla. Ulwaphulo lwangaphandle loloyiko lubandakanya ngokuthe ngcembe kwiimeko ezinzima ezibandakanya ukutya phambi kwabanye.

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2 - Ukubonakaliswa kweParureis

Enye yeengxaki ezinzima ngakumbi ezinxulumene nengxaki yokuxhalaba kwintlalo yindlela yokusebenzisa izakhiwo zokuhlalisa abantu. Olu loyiko lunokuchaphazela amandla akho okusebenza kwaye kunokukhokelela ekuzimeleleni kunye nomnqweno wokungahambi ekhaya.

Ukuba unokukhathazeka ngoloyiko, kunokwenzeka ukuba usebenzise imigaqo yokuphulukiswa kwonyango ukuze ube lula ngokukhululekileyo usebenzisa izindlu zokuhlala kwindawo kawonkewonke.

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3 - Ukuboniswa kwefowuni yaseFobia

Ngaba ukwesaba ukuthetha kwifowuni? Ingaba unomdla ngakumbi xa uthetha kwifowuni phambi kwabanye abantu? Ngaba ngamanye amaxesha ugwema ifowuni okanye uvumele umatshini wokuphendula athathe?

Ukuba uphendule u-ewe kuyo nayiphi na le mibuzo, unokufuna ukuqwalasela unyango lwe-exposure kwi-phobia yefowuni. Uloyiko oluqhelekileyo lunokujamelana nobunzima ngokusebenzisa ulawulo olubandakanya iziganeko zefoni.

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4 - Ukuboniswa koyiko lweemeko zentlalo

Abantu abaneSAD bavame ukwesaba uluhlu lweemeko zentlalo kubandakanya konke ukuthetha nomntu ophethe imali ukuze afike kwiqela elithile elisemthethweni. Ulwaphulo lokuxhamla ukwesaba ukuhlalisana lunokubandakanya ulawulo olubandakanya le meko kunye nawaphi na okubangela ukuba uxhalabe.

Le ngenye yezinto ezilula zokuqhuba ngenxa yokuba kulungele ukufumana nokuzibandakanya kwiimeko ozoyikisayo.

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5 - Ukubonakalisa Ukwesaba Ukuba Yiziko Lokunakwa

Ngokuqhelekileyo, abo abane-SAD banokwesaba ukuphazamiseka kokuba ngumbindi wokuqwalasela. Unokuthi udibanise okanye ugxininise xa uphonsela kwi-spotlight okanye ngokukhawuleza uzame ukuyichitha ingxoxo xa isihloko sibuyela kuwe.

Nje ngezinye iimeko ezinzima, unokukunqoba ukuxhalaba kwakho malunga nokuba yinkalo yokuqwalasela ngokukhawuleza ukujongana neemeko ozoyikisayo.

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6 - Ukubonakaliswa koyiko loLuntu lokuthetha

Uloyiko lokuthetha koluntu luqhelekile. Nangona kunjalo, xa uxhalabisayo malunga nokuthetha phambi kwabanye kunempembelelo enzima kubomi bakho bobuqu kunye nobungcali, kunokufunyaniswa ukuba yi-SAD.

Kancinci ukujongana neziganeko ezinzima zokuthetha zoluntu yindlela enye yokunqoba ukwesaba kwakho. Unokukhetha ukuqala ngokunika umtya kwiqela kwaye ekugqibeleni usebenze ukuze uthathe izifundo ezinikezwa nguTastmaster's.

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7 - Ukubonakalisa ukwethuka koMbambano nabanye

Ukwesaba ukungquzulana nabanye kubangela ukuba abaninzi banengxaki yokuxhalabisa abantu ukuba bahlale bengathuli malunga nemibono yabo kwaye bavumeleke ukuba baxhamle ngabo bajikelezileyo.

Esikhundleni sokuhlazeka kude neengxabano, unyango lwe-exposure luyakunceda ukuba uqalane nokubhekisana neengxabano kwaye ufunde ukuba unokukwazi ukuyisebenzisa xa abanye bengavumi. Inxalenye ebalulekileyo yolu xwebhu ukufunda kunye nokuziphatha ngokuzimela.

> Imithombo:

> Ukukhathazeka BC. Ulwaphulo lweNkcazo yoLuntu oluxhalabileyo.

> IYunivesithi yaseSwinburne yeThekhnoloji. Ziyintoni i-Exposure Therapy kunye nendlela yokuThatha uxhalabuntu lweNtlalo?

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ILizwi

Ulwaphulo lwe-exposure lungakunceda uxhalabuntlalo olungenakugqithiseleyo kangangokuthi lugqithisa indlu okanye lujongene nokuhlaselwa kweentlanzi ezininzi kwiimeko zoluntu okanye zentsebenzo. Ukuba ufumana izibonakaliso ezinzima, unyango olwenziwe ngokwakho lunokuba nzima kakhulu. Kule meko, kukulungele ukusebenza nomqeqeshi wezempilo yengqondo onokukukhokela ngokuthe ngcembe kwiimeko ozoyikwesabayo, uqiniseke ukuba uqale usebenze kwiipateni zokucinga ezigcina uzinamathele.