Wonke umntu ufumana uxinzelelo kwixesha ngalinye. Uxinzelelo lwezobomi lunokuvela kwiintshukumo zemihla ngemihla ukuya kwiziganeko ezinzima, ezibuhlungu.
Ngaphantsi kweemeko ezifanelekileyo, iziganeko ezincinane kunye neziphambili ezinokubangela izifo ezinjengezifo eziphambeneyo (OCD), ukudakumba okukhulu , izifo zesifo senhliziyo kunye nesifo sesifo sikashukela. Nangona kunjalo, akubona wonke umntu ojamelana nesiganeko esixinzeleleyo (nokuba sisifo esibuhlungu) uya kugula okanye abe nokwanda kwimiqondiso ye-OCD .
Nangona phantsi kweemeko ezinzima ezifana nokulwa okanye ukuhlaselwa ngokwenyama, uninzi lwabantu aluyi kuqhubeka nokuhlakulela ingqondo yengqondo.
Ingxenye yezizathu zokubangela ukuba abanye abantu baxhomekeke kwiimeko ezixinzelelekileyo kubonakala yindlela abajamelana nayo.
Yintoni ejongene nayo?
Ukuxhathisa kubhekisela kwiingcamango nezenzo ozisebenzisayo ukujongana noxinzelelo. Ngenxalenye enkulu, ukuziva uxinezelekileyo okanye akuxhomekeke ekubeni ukholelwa ukuba unayo imithombo yokujongana nemingeni ejongene nawe.
Ngokomzekelo, cinga ukuba umphathi wakho ufikile kuwe ngeprojekthi enkulu efuna ukugqitywa ekupheleni kwenyanga. Ukuba ukholelwa ukuba unolwazi olufunekayo, izixhobo, kunye nexesha lokugqiba le projekthi, kuya kubonakala kunzima kakhulu ukuxinezeleka kunokuba ukholelwa ukuba awunayo le zinto ziza kuwe. Nangona ucinga ukuba unokukwazi ukuhlangabezana ngokuphumelelayo nomngeni onikezelweyo, kwaneemeko ezinzima kakhulu kunokuba zingabonakali ezixinzelelekileyo.
Kubalulekile ukugcina engqondweni, nangona kunjalo, ukuba ukucinga ukuba unako amandla okanye izibonelelo zokujamelana noxinzelelo kukuzimela. Abantu ababini abathi, kwiphepha, banezakhono ezifanayo kunye nezibonelelo banokukhangela ingxaki efanayo kwaye bafike kwizigqibo ezahlukeneyo. Umntu omnye unokukholelwa ukuba ukujongana nomngeni uya kuba yingqamana yekhekhe (okanye idibanise), ngelixa elinye lingase lishiye lithembeke kwaye lucinezelekile ngolu hlobo.
Ukukwazi kwakho ukujamelana noxinzelelo kuxhomekeke kwizinto ezininzi ezibandakanya zakho:
- Imvakalelo yangoku
- Inqanaba lokucindezeleka
- Ubuwena
- Amava adlulileyo
- Izixhobo ezifumanekayo (ezifana nemali, ixesha kunye nenkxaso yentlalo )
Ukugqithisa ngakumbi, ukunyamezela kwakho, ukunciphisa ukuzithemba kwakho, ukugqithiseka kwakho amava okudlulileyo, kunye nezinto ezincinci ozenzayo, ubunzima obuya kuba nzima ukujamelana noxinzelelo. Ngamanye amazwi, xa ubona ukuba imeko yakho inzima kakhulu, uya kuba mncinci.
Amacandelo okuCombulula
Izicwangciso ezininzi zokulwa ziwela kwisinye sezigaba ezibini ezibanzi:
- Izicwangciso zokujamelana neengxaki: Ezi zisetyenziselwa ukujongana nale ngxaki ngqo. Umzekelo, ukuba unesihlungu okanye intlungu engavamile, ungenza isigqibo kunye nogqirha okanye ugqirha wakho kunokuvumela izinto zibe zibi nakakhulu. Ukuba unengxabano nomhlobo, unokumemeza kwaye umcele ukuba adibane nekhofi ukuthetha ngeentlukwano zakho, kunokuba uyamnquba ngeveki ezayo. Kuzo zombini iimeko, uya kuthatha amanyathelo okujongana nomthombo woxinzelelo lwakho.
- Izicwangciso zokujamelana nokukhathazeka ngeemvakalelo : Ezi zisetyenziselwa ukujongana neemvakalelo zengxaki, kunokuba ingxaki. Umzekelo, ukuba unayo uvavanyo oluzayo kwinqanaba elilukhuni, unokuba ulala embhedeni uzigwebe wena okanye abanye ngenxa yentlekele yakho kunokuba ufunde ukuhlolwa. Ukuba ufumene ukugxekwa kumntu osebenza kunye naye, unokubiza ngegulane lonke ixesha leveki kunokuba uxoxe ngokukhawuleza ngombandela naye. Kwimeko nganye, uya kuba usebenza ukunciphisa uxinzelelo lwakho lwengqondo , ungathinteli ingxaki.
Ngokuqhelekileyo, abantu benza okusemgangathweni ngokwengqondo nangokwenyama xa bejongana ngqo nomthombo woxinzelelo lwabo, kunokuba bagxothe iingxaki zabo phantsi kombhoxo. Nangona kunokuba nzima kwaye kuyadinga isibindi, ngakumbi ukuba usebenzisa amaqhinga okukhusela iingxaki, ingcono uza kuva nexesha elide.
Ukubaluleka kokusebenza
Ukuphila kunye ne- OCD kubonisa imingeni emingeni efuna iindlela ezifanelekileyo zokujamelana nokusebenza. Kubalulekile ukuba usebenze. Umzekelo:
- Ukuba uqaphela ukuba iimpawu ziya kuba zibi kakhulu, qhagamshelana nodokotela wakho okanye ugqirha. Musa ukulinda de iimpawu zakho zinzima kangangokuthi awukwazi ukushiya indlu okanye unakekele izinto ezisemsebenzini.
- Ukuba uvakalelwa kukuba amayeza akho asebenzi kakuhle okanye oko kukubangela iziphumo zecala, vumela ugqirha wakho azi. Ungayeki ukuthatha amayeza akho ngethemba lokuba imiba iya kuphucula ngokwabo. Olunye unyango luyafumaneka kwaye lunokuba ngumdlalo ongcono.
- Ukuba awuqinisekanga malunga nendlela yokulawula isigulo sakho, fundisisa kangangoko unakho ngokugula kwakho kwimithombo ehloniphekileyo.
- Ukuba uziva ungakhululekile unyango olwamkelayo, vumela ugqirha okanye ugqirha wakho ukuba azi ukuba uxhalabisayo. Musa ukuzenza ngathi konke kulungile. Unokuthi unamathela kakhulu kunyango oluyithandayo.
- Ukuba intsapho okanye abahlobo bakho bengakhululekile ukuxoxa ngesifo sakho, fumana iqela lokuxhasa apho unokufumana uncedo kwaye wabelane ngemvakalelo yakho. Musa ukuzihlukanisa nokuxhaswa kwentlalo ebalulekileyo oyifunayo.
Ngaphantsi
Ukujongana ne-OCD kulula kakhulu xa uthatha ingxaki yokuxazulula iingxaki kwizilingo zobomi, kunokuba usabele ngendlela engqondweni. Ngokuqinisekileyo, ukwethusa ukuphatha isigulo sakho, kodwa izifundo zibonisa ukuba ukwenza njalo kunokusebenza.
Ukuba ubomi bukuhambela kakuhle ngoku, le nto ingaba lixesha elifanelekileyo lokusebenza ekwakheni ukuqina kwakho kwixesha elinzima. Ngamanye amaxesha, oku kuya kubonakala kunzima, kwaye uyazibuza ukuba ungatshintsha njani into evakalelwa ngakumbi njengobuntu bakho kunendlela ojamelana ngayo noxinzelelo. Eli xesha lihle kakhulu ukuqala namhlanje.
> Imithombo:
> Hjemdal, O., Vogel, P., uSollem, S., Hagen, K., kunye neT. Stiles. Ubudlelwane Phakathi kobuNtuli kunye neNqanaba loKhathazeka, ukuCinezeleka, kunye neNkcazo-eziQinisekisayo kwiIntsha. I-Psychology and Clinic Psychotherapy . 2011. 18 (4): 314-21.
> Moritz, S., Jahns, A., Schroder, J. et al. Ukuthintela ngakumbi Ukunciphisa Ukuxhatshazwa: Ukubhekiseleka koBucala bokuSingatha? Ukuphuhliswa kweNqanaba elitsha ukuphanda ukujongana neeprofayili kwiinkqubo ezahlukeneyo ze-Psychopathological Syndromes. Umbhalo weengxaki ezichaphazelekayo . 2016. 191: 300-7.
> Zhao, H., Wang, C., Gao, Z. et al. Ukusebenza kweChnitive-Coping Therapy kunye nokuguqulwa kokuPhumula-Ubume beBrains Function kwi-Obsessive-Compulsive Disorder. Umbhalo weengxaki ezichaphazelekayo . 2016. 208: 184-190.