Iimfuno, iingxaki, kunye neengxaki zifaka isandla kwi-panic disorder
Ngaba iingxelo zingabangela umzabalazo wakho ngokuphazamiseka, ukuxhalaba nokudandatheka. Fumana indlela kufuneka ngayo, udibanise, kwaye ubambe iqhaza ekuphazamiseni ukuphazamiseka kwengxaki, kunye nendlela onokuyihlaziya ngayo iingcamango zakho ngendlela efanelekileyo.
Kutheni kufuneka ama-Statements athatyatheke
"Ngaba kufuneka" iingxelo ziqhelekileyo ukucinga ngendlela engafanelekanga, okanye ukuphazamiseka kwengqondo , ezinokubangela ukuvakalelwa nokukhathazeka. Ngokweengcamango esekelwe kwonyango engqondweni, ukucinga komntu kunokudlala indima enkulu ekuphuculeni uxinzelelo kunye neemeko zempilo yengqondo. Abantu abaninzi abanexinzelelo kunye nokuxhalaba kufuneka baxelele xa bechaza ngokwabo kunye neemeko zabo zobomi.
Le ndlela yokucinga ephosakeleyo ivela kwiibinzana ezibandakanya amagama athi "kufanele," "kufanele," okanye "kufuneka." Le ngxelo isetyenziswe ngumcingisi ongeyindlela yokuthatha ingcamango yobomi babo. Abantu abanesifo sokuphazamiseka badla ngokucinga xa bebhengezwa xa becinga ngeempawu zabo, ezinokubangela ukuxhalabisa kunye nokuziphatha okukhuselekileyo .
Funda ngale mizekelo ingezantsi uze uqaphele ukuba ubamba indlela yakho yokucinga engalunganga. Emva koko qwalasela iindlela zokuphinda uphinde uphinde uphinde uphinde uphinde wenze oku
Imizekelo ethi "Ngaba kufanelekile" Ingxelo
ULori uloyiko lokuhamba ngeenqwelo ezindizayo njengoko akhumbula. Nangona kunjalo, umsebenzi wakhe ufuna ukuba ahambe ngeendiza eziliqela ngonyaka. Xa uhamba ngomoya, uLori ufumana uxolo ngokusebenzisa iindlela zokuphumla ukuze akhuphe ukuhlaselwa kwakhe . Ugqirha wakhe naye ummisele imithi ye- benzodiazepine ayithathayo kuphela xa ehambahamba ngenxa yeempembelelo zayo. ULori uye waphawula ukuba ukwesaba kwakhe ukuhamba ngeenqwelo ezindizayo kuye kwaba nzima kakhulu kwiminyaka. Ngoku usukuba neentsuku ezixhalabileyo ngaphambi kokuba ahambe kwaye ahlangabezane neempawu zomzimba zesifo kunye nokuxhalaba xa ecinga nje ngokuhamba.
ULori unento eninzi yokuziphatha engalunganga malunga nale phobia , esoloko iphuma ngendlela ifanele ingxelo. Esikhundleni sokusebenzisa okuqinisekileyo, u-Lori uthi, "Ndimele ndigqitywe ngoloyiko." Xa esesikhumulweni sezindiza, uthi ngokwakhe, "Ndimele ndikwazi ukwenza oku ngaphandle kokwesaba" kwaye "Ndingumdala Ubulungiseleli. Ndimele ndikhululeke kwinqwelo! "
I-Lori ifanele ukuba ingxelo ziqhubeke zide emva kokuhamba kwayo. Xa ebuyela emhlabathini, uLori uxela ukuba "kufuneka abe ngaphezulu kokulawula ukwesaba kwakhe." Uyazihlaziya, esithi "akufanele abe nexhala." ULori uphetha ngokuthi "kufuneka ahambe ngaphezu kwam ukwesaba nokuxhalaba ngaphandle ko kuncedwa okanye unyango. "Ezi ngcamango zikhokelela nje ukuba abe nokuxinezeleka kunye nokudumala.
Yenza i-Rethink it - Eminye imiba ethi "Ngaba kufanelekile" Ingxelo
ULori ucinga ngokungaqinisekanga ngokwenza izichaso ezizimeleyo kunye nokubeka izidingo ezingenakwenzeka kuye. Ngenxa yokuba nzima kakhulu kuye kwaye ulindele ukugqibelela, uzimisele ukusilela. ULori angatshintshela kuye kufuneka, aphephe, aze acinge ngeengcamango ezingaphezulu. U-Lori usenokuthi uthi kuye: "Ndiyathanda ukuba andiyikrele kakhulu indiza, kodwa ndizama konke okusemandleni kwaye ndizama ukulwa noloyiko lwam. Oku kuya kuthatha ixesha kwaye okwangoku, ndiyamkela apho ndilapha kule nkqubo namhlanje. "
Ukuba iingxelo zenza ukuba uzive ungathembekanga malunga neemeko zakho kwaye unciphise ngakumbi ukuzithemba . Qaphela ukuba kufuneka, udibanise, kwaye ufune ukubeka endaweni yazo ngeengcinga ezikhuthazayo. Kungaba luncedo ukubhalwa kwakho kufuneka ukuba izitatimenti phantsi xa uzithola ufumana ukuphazamiseka kwengcamango. Emva koko, hlaziya kwakhona ngokubhala ibinzana elingqinisisekiyo elifanelekileyo. Phawula ukuba mangaphi amanqaku okufuneka uwasebenzise kulo lonke usuku lwakho kwaye uqale ukuwafaka namhlanje. Khumbula ukuba akukho mntu kulindeleke ukuba aphelele, kuquka nawe. Qalisa ukuba nemfesane nawe, samkele iimpazamo zakho, kwaye ugubha amandla akho.
Xa "Kufuneka" Kuvela Kwabanye - Abaxhasi nabantwana abangabancediyo
Ngaba iingxelo ezibangelwa ukuxhalaba zihlala zikhutshwe kwiingqondo zethu. Kanti ngamanye amaxesha oku kufuneka ukuba iingxelo zivela kwabanye, zongezelela uxhala kunye noxinzelelo. Ezi mpembelelo ezingalunganga, okanye oko kunokuthathwa njengento engathandekiyo ubudlelwane kunokuchaphazela impilo yakho yomzwelo kunye nempilo. Njengoko ucinga ngeendlela zakho zokucinga ukuze unciphise iifom, iindawo ezinobuncwane, kunye neengcamango, qaphela kunye namazwana avela kwabanye (ngamanye amaxesha abhekiswe kubantu abetyhefu ) njengokuba "kufuneka," "kufuneka," " ukuya ... "oko kunokukunqoba uxolo lwakho lwengqondo ngokunjalo.
Imithombo:
Berle., IMolds, M., Starcevic, V. et al. Ngaba Ukubonisana Neengqondo Ukutshintsha Ngethuba Lonyango Lokuziphatha Ngoxhalaba? . Unyango lweZenzo zoBomi . 2016. 45 (2): 123-35.