Ngaba Ndixhalabile, Ndixinezelekile okanye Ngaba Bobabini?

Ukuqhawula kunye nokuhlukanisa iinkalo zokuxhalabisa nokuxinezeleka

Amagama athi "ukuxhalaba" kunye "nokudandatheka" aphonswa ngokubanzi kwiingxoxo eziqhelekileyo, kwaye ngenxa yezizathu ezilungileyo: zombini iimvakalelo eziqhelekileyo ukuba zenzeke, zenzeke ngokusisigxina kuthi sonke siphendule kwiimeko eziphezulu okanye kwiimeko ezinobungozi (xa kunjalo uxhalaba) okanye iimeko ezidakisayo, eziphazamisayo (kwimeko yokudakumba).

Ubudlelwane obuphakathi kwezi mvakalelo - kunye neemeko ezihambelana neeklinikhi, ukukhathazeka kokuxhalaba kunye nokukhathazeka kwemizwelo - inzima kwaye i-idiosyncratic. Ngomntu oyedwa, ukuxhalabisa kunokukhokelela ekukhuseleni nasekuzimeleleni, kunye nokuzihlukanisa, kungabangela ukungabikho kwamathuba amava okuzonwabisa kwaye ke, ukuziphatha okuphantsi. Ngomnye umntu, ukuziva phantsi kunokubanika amandla amandla okwenza izinto abayithandayo, kwaye ukuzama ukuphinda bahlanganyele nehlabathi emva kokungasebenzi kunokubangela ukwethuka.

Ukuqonda ukuhlula phakathi kweemvakalelo ezimbini kunye nokubonakalisa ubunzima beengxaki kunokukunceda ukwazi ukuhamba malunga nebhizinisi lokuziva ungcono.

Ubudlelwane Phakathi Kokukhathazeka Nokuxinezeleka

Ukuxhalabisa nokuxinezeleka kubandakanya isiseko sezinto eziphilayo. Amaxesha aqhubekayo okuxhalabisa okanye ukuziphatha kakubi - njengabo bafumana abantu abanenkxalabo yeklinikhi kunye neengxaki zengqondo-kuquka ukutshintsha kwindlela yokusebenza kwe-neurotransmitter. Amanqanaba asezantsi e-serotonin acingelwa ukuba athathe indima kuzo zombini, njengokuba ezinye iikhemikhali zobuchopho ezifana ne-dopamine kunye ne-epinephrine.

Nangona iimeko eziphilayo zeengxaki zifana noko, ukuxhalaba kunye nokudandatheka kuyaqonda ngokungafaniyo. Ngaloo ndlela, ezi zimbini ziyakuthi ziqwalaselwe njengeeflipsides zexabiso elifanayo.

Njengoko kuchazwe ngentla, ukuxhalabisa nokuxinezeleka kunokuvela ngokulandelelana - enye isabela kwisinye, okanye iyakwenzeka. Xa iingxaki kunye neengxaki zengqondo zifikelela emngceleni wokuxilongwa kwekliniki ngexesha elifanayo, ukuxilongwa okuthe ngqo kuthathwa njengeemeko ezihlaselekileyo .

Ulwahlukileyo kwiimpawu zengqondo

Ukuxhalabisa nokuxinezeleka kunemisebenzi ekhethekileyo yengqondo.

Iimpawu zokuphazamiseka kwengqondo ziquka:

• Ukukhathazeka ngexesha elizayo okanye elide elizayo
• Ukungalawuleki, ngamanye amaxesha ukugijima, iingcamango malunga nento engalunganga
• Ukukholelwa ukuba kungcono ukuphepha iimeko ezingabangela uxhalaba, ukuze iimvakalelo kunye neengcamango "zingagqithwanga ngokupheleleyo"
• Ukuba iingcamango malunga nokufa zikhona, zinoyika ukufa ngenxa yengozi ebonakalayo yempawu zomzimba okanye ezilindelekileyo iziphumo eziyingozi

Ngokuxhomekeke kwimeko yenkxalabo yokuxhalabisa, aba bamakishi bengqondo bahluka ngokuthe ngqo. Umzekelo, umntu onenkxalabo yokukhathazeka ngokubanzi unokukhathazeka ngezihloko ezahlukeneyo, iziganeko, okanye imisebenzi. Umntu onenkxalabo yokuxhalaba kwentlalo unokwesaba ukuvavanya okanye ukuchaswa ngabanye, kwaye ukhathazeke ngokuhlangana nabantu abatsha okanye ezinye iimeko zentlalo. Ingqalelo - iingcamango ezingenangqondo okanye iimpembelelo zengqondo (ngamanye amaxesha nomgangatho wemilingo) owandisa ngaphaya kwemibuzo yemihla ngemihla - yiyona nto ibonakalisa ukukhathazeka kwengqondo kubantu abanenkinga yokunyanzelisa . Ngokucacileyo, abo banenkxalabo becinisekile ngengqondo kunye neengxaki ezixhomekeke kwiimeko ezingafaniyo okanye kwiimeko apho akukho nto iphosakeleyo.

Iimpawu zokuphazamiseka kwengqondo ziquka:

• Ukucinga ukuba ikusasa alikho ithemba
• Ukungabi noluvo lokuba amava amahle aya kwenzeka kwixesha elizayo - ngokwawo, kwabanye, okanye kwihlabathi - kwaye ngoko "akufanelekile ukuzama" ukucinga okanye ukuziva
• Ukucingwa ngokungenanto
• Ukuba iingcamango malunga nokufa zikhona, zinokufumana inkolelo engapheliyo yokuba ubomi abufanelekile ukuba baphile okanye ukuba umntu ngumthwalo kwabanye. Kwiimeko zokumodareka kwengcinezelo enkulu, iingcinga ezithandayo zokuzibulala zikhona.

Eyona nkxalabo yokudakumba, ezi ntlobo zengcamango zihlala zihlala zinyango, iintsuku ezingaphezulu kweeveki ekupheleni. Ukuba umntu uyagxotha phakathi kwimeko ephantsi kakhulu kwaye ephakamileyo kakhulu, ke ukuxilongwa kwesifo se-bipolar kungafaka isicelo. Nangona kunjalo, nangona naluphi na uhlobo oluneentsholongwane zengqondo , isimo sengqondo esiphantsi siyakwazi ukubonakalisa uhlobo lokucinga oluchazwe ngasentla.

Ukwahlukana kwiMpawu zoMzimba

Isimo sokuxhalabisa singacinganiswa ngokubanzi njengoko kuphakanyisiwe . Iimpawu ezithile ziquka:

• Ukuxhatshazwa kwemizimba
• Uxinzelelo lwesisu (umzekelo, isicupunu, isifo sohudo, okanye ukutyikitya)
• Utywala
• Ukongeza kwenani lentliziyo, uxinzelelo lwegazi, ukujuluka
• Ukuqhawukelwa ngumphefumlo
• Unzima ukuwa okanye uhlale ulele ngenxa yokucingela okanye ezinye iimpawu zomzimba
• Ubunzima ukugxila ngenxa yombuso wexinzelelo okanye iingcamango zokugijima

Ukuxinezeleka kubonakala ngokugqithiseleyo kwiinguqu eziqhelekileyo ezisuka kumgangatho wesiseko, njenge:

• Ukulahlekelwa kwesidlo okanye ukunyuka okukhulu kwondlo
• Ukungabi namandla
• Ukunyuka komzimba ngaphandle kwesizathu
• Ukuhamba okanye ukuthetha ngokukhawuleza kunokuba kuqhele
• Ukulala okungaphezulu okanye ubuncinci kunokuba kubangelwe iinkqubo zengcamango okanye amandla aphantsi
• Ubunzima ngokugxininisa, ugxininiso, kunye nememori ngenxa yeenkqubo zokucinga okanye ezinye iimpawu zomzimba

Ekugqibeleni, iimpawu zomzimba zoxinzelelo okanye ukuxinezeleka kunokunyanzela umntu ohluphekileyo.

Ziyingozi Kangakanani iimpawu zam?

Akuqhelekanga ukufumana amaxesha amancinci okanye ukuxhalabisa, ngokukodwa ekuphenduleni izixinzelelo ezithile zobomi (umzekelo, ukulahlekelwa ngumntu othandekayo, ukufumana ukuxilongwa kwesifo sokugula, ukuqala umsebenzi omtsha okanye isikolo, ukufumana iingxaki zemali, njl).

Ukuhlangabezana nomngcipheko wokuxilongwa kwengxaki yokuxhalabisa, noko ke, iimpawu kufuneka ziqhubekeke (rhoqo ngeenyanga eziliqela) kwaye ziphazamisekile. Izifo zengqondo zifunyaniswa xa iimpawu ezinxulumene zenzeka ngokuphindaphindiweyo kungekhona ubuncinane kwiiveki ezimbalwa.

Ukuqala ukuhlola ubunzima beempawu zakho:

1. Zibuze imibuzo ebalulekileyo malunga nokuba ziphi iimpawu ezifumanayo endleleni yakho yokusebenza imihla ngemihla. Unokubuza kwakhona abahlobo abathembekileyo nabahlobo namalungu omndeni - ukuba baqaphele utshintsho kuwe, kwaye zeziphi iintlobo.
2. Ukwandisa impilo yakho yengqondo ngengqondo ngokufunda malunga neentetho eziqhelekileyo eziguqukileyo, ezinokulinganisela kunye ezinzima zengxaki ezifana nokudandatheka okanye uxhalaba.
3. Ukulandelela iimpawu zakho zeengqondo kunye nezempilo ngeveki okanye ezimbini ukufumana ukumelwa okuchanekileyo kokutshintsha kwimeko kunye nokuxhalaba.

Yintoni enokuthi ifake unyango?

Nangona unquma ukuba inkxalabo yakho okanye inkxalabo yimiba "ibanga eliphansi" umcimbi kuwe, kusenokufanelekile ukusebenza. Cinga ukuba kuphazamiseka kangakanani ubomi bakho, kwaye ngaziphi iindlela, ukufumana ukuba zinjani iindlela zokungenelela ezinokuba luncedo.

Ukuba iimpawu zakho zincinci, zijonge ukuhamba kunye nokuhamba phakathi kwezinto ezikhoyo kwaye zingekho, okanye ukuba uye wafumana unyango olusemthethweni ngaphambili kwaye uxhalabele ngokuphindaphindiweyo, ukungenelela ngoncedo kunokuba yindawo efanelekileyo yokuqala. Ezi ndlela ngokuqhelekileyo zibandakanya kakhulu ukukhokelwa ngumbutho. Bangabandakanya ukusetyenziswa kweencwadi zokuncedisa, izicelo zekhompyutha ezivumelanisa i-psychotherapies-based based programs , okanye iiprogram ze-Smartphone ezinika indlela elula yokuzisebenzisa izakhono ezijolise uphawu oluchaphazelekayo (ezifana nokucamngca kwengqondo okanye ukuxhalabisa kwengqondo).

Ukuba iimpawu zakho ziqhubeka, zichaphazela ubudlelwane bakho kunye nokukwazi ukuzalisekisa uxanduva oluneenkalo, okanye kubonakala ngokucacileyo kwabanye, ngoko kufuneka unyango olungaphezulu. Ukuxinezeleka kunye / okanye iingxaki ezixhalabileyo, kukho iintlobo ezininzi zonyango lwentetho apho ukhetha khona. Kukho namachiza anokunceda.

Kwi-psychotherapy echanekileyo, njengokwelapha ukuziphatha kwengqondo (CBT), indlela yokunyanga yokuxhalabisa nokuxinezeleka kunokuhluka ngokuthe ngqo. Ngokwemvelo, i-CBT yale miba iya kukufundisa indlela yokusebenza kunye neengcamango ezingenakunceda. Kwaye, ngenxa yokuba ingxaki ye-CBT inokubuza ukuba wenze okungakumbi ukuziphatha. Noko ke, ukukhathazeka, oku kukunciphisa ukuziphatha okugwemayo kwaye kukukuncede ukuqinisekisile umphumo owesayo. Ukuxinezeleka, oku kukukunceda ukuba ube nemvakalelo emihle, ukunyuka kwamandla (nangona ngokukhawuleza), okanye olunye uhlobo lokunxibelelana okulungileyo kunye nehlabathi (Inkolelo yokuba ukuziphatha okusebenzayo, nangona nini, okanye ngakumbi xa amandla okanye umoya wakho eziphantsi zingabangela uhlobo oluthile lomvuzo.).

Kwiingxoxo zengqondo zengqondo, iiseshoni zokuxhalabisa kunye nokudandatheka zingabonakala zifana ngokugqithisileyo. Uya kucelwa ukuba uthethe ngokukhululekileyo malunga nexesha elidlulileyo kunye nelikhoyo ukuze ukwazi ukuba iingcamango ezingenakuqonda kunye neengxabano eziphantsi kweempawu zakho.

Musa ukuphelelwa lithemba xa ucinga ukuba unesifo esivela ngokwahlukileyo, ukuxhalabisa kunye kunye neempawu zengqondo. Njengoko kuchaziwe ngasentla, kukho ukugqithiswa kwimiba yokusebenza kwengqondo ngokufanelekileyo kwezi ngxaki; Ngokufanayo, iqela lamachiza eyaziwa njenge-serotonin reuptake inhibitors (ii-SSRIs) ziphakathi kwalawo aboniswe ukuba luncedo kunye nokuxinezeleka.

Ufuna Uncedo

Xa ufuna olunye uncedo olusesikweni ukukhathazeka okanye ukudakumba, unokuqala ngokuthetha nodokotela wakho oyintloko.

Unokuphanda kwakhona ukuhanjiswa kwendawo ngokusebenzisa imibutho kazwelonke kuquka:

• Umxhasi woxhalaba kunye noxinzelelo lweMelika
• Umbutho wezonyango zokuziphatha noCognitive
• Umbutho weNzululwazi yokuziphatha
• I-American Psychiatric Association

Khumbula ukuba nangona unyango ojongene noxinzelelo okanye ukudandatheka akufuneki ukuzinikela kwexesha elide, kunokufuna ukuba kuqeshwe ngokuqhubekayo, ngokuqhubekayo kwixesha elifutshane (umzekelo, iinyanga ezi-6-12). Ngako oko, kubalulekile ukufumana uchwepheshe othembelayo kunye naye oziva ukhululekile ukuthetha malunga neempawu zakho. Kubalulekile ukuba uqinisekise ukuba ufumana ugqirha onokukwazi ukufumana. Ngaphambi kokuzibophezela ngononophelo oluqhubekayo, unokufuna ukudibana kunye nabanikezeli banikezeli ngeendlela zokunyanga / iindlela zokunyanga kunye neengcebiso zabo zonyango; ungasebenzisa le nkcazelo ukukhetha indlela ehamba phambili eziva ngayo.

_Umthombo:

_{Umbutho wezeMpilo waseMerika. Incwadana yokuxilonga kunye neenkcukacha zeengxaki zengqondo (umxholo wesihlanu). IWashington, DC: Umbutho wama-American Psychiatric; 2013.}