Ukujamelana nokuphelela kwakho nge-OCD
Ngaba kukho umntu owake wakuthetha ngokuthi uzama ukuphucula kunokuba uphelele? Ukutshatyalaliswa kwento yodwa kunzima ukujamelana nayo, kodwa kudala bekucingelwa ukuba kudlalwa indima ekuphuhliseni nasekugcinweni kweengxaki zokunyanzelisa (OCD) kunye nezinye iindlela zokugula ngengqondo . Makhe sihlolisise ubudlelwane phakathi kwe-OCD kunye nokuphelela.
Yintoni i-Perfectionism?
Ngaphambi kokuba sithethe ngokugqibelela kunye ne-OCD, kubalulekile ukuchaza oko kuthetha ukuthini ukugqibelela.
Ukufezekiswa komzimba, kwinqanaba elithile, luncedo kumntu kuluntu. Xa kuthelekiswa nenye indlela, ukuthambekela okugqibeleleyo kukukhetha ukuba "ukutyekela". Unokwazi njani okulungileyo (kwaye kungekuhle kuphela, kodwa kulungile) kwaye yintoni engekho? Uphando malunga nokufezekiswa kwembono luye lwabonisa ukuba kukho ezimbini iindidi eziphambili zokuphelelisa :
- I-Adaptive / Healthy Perfectionism : Olu hlobo lokugqibelela lubonakaliswa ngokuba nemilinganiselo ephakamileyo kunye nabanye, ukunyamezela xa ubhekene nobunzima kunye nokunyaniseka. Ukuphelela ukuphelela ngokufanelekileyo kuhamba ngokuhambelanayo nokuziphatha okujoliswe kuko kugqityiweyo kunye nezakhono ezifanelekileyo zokuhleleka.
- Ukuxhatshazwa kwezinto eziphathekayo / Ukungahambi kakuhle kwempilo : Olu hlobo lokugqibelela lubonakalisa ukukhathazeka ngokugqithiseleyo ngeempazamo zangaphambili, ukwesaba ngokwenza iimpazamo ezintsha, ukungathandabuzeki malunga nokuba wenza okuthile ngokuchanekileyo kwaye utyalomali kakhulu kwizinto ezilindelwe ngabanye, njengabazali okanye abaqeshi. Ukuxhalabisa ngokugqithiseleyo nokulawula kuyinkalo ephawulekayo ye-maladaptive / yokungafezekanga.
Ngokuqhelekileyo, ngelixa ukulungelelanisa / ukuphelela ukuphelelana okunempilo kufana nokudibanisa nokuphila kakuhle kwengqondo kunye nokuphumelela okukhulu kokubili esikolweni nasemsebenzini , ukuxhatshazwa kwezinto eziphathekayo / ukungapheli kakuhle kuye kwadibana nokuxakeka, ukuzithoba kunye neempawu zesifo sengqondo.
Ingxaki ye-Obsessive Compulsive Disorder (OCD)
Uhlobo olungenakulungileyo lokuphelela ukulungelelana luye lwaxiniswa ngokugqithiseleyo kwingxaki yokunyanzelisa ingxaki (OCD.) Ukungafihlisiyo kubonakala kunamandla xa unesidingo esinamandla sokuba kwenziwe "ngokuchanekileyo" okanye ufuna ukuqinisekiswa.
Ngokomzekelo, ukuphelela okungahambi kakuhle kukuhlala kuphakamileyo kakhulu xa unomuvo wokuthi ukunyanzeliswa kwakho kufuneka kwenziwe ngokuchanekileyo ngendlela efanelekileyo. Kule meko, akuqhelekanga ukukholelwa ukuba ukuba ukunyanzeliswa kwenziwa ngokugqibeleleyo, isisombululo esinoyika, njengokufa komntu othandekayo, asiyi kwenzeka.
Ngokufanayo, ukungafezekanga okungapheliyo kuya kuphakama ukuba iimpawu zakho ze- OCD zijikeleza ngokujonga. Ngokukodwa, ukuba ungaziva uqiniseke ngokuqinisekileyo ukuba uvale umnyango okanye ucima isitofu, ungabuyela ukujonga ezi zinto ngokuphindaphindiweyo. Uxhomekeke kulolu luloyiko olugqithiseleyo lokwenza impazamo eyingozi, njengokushiya umnyango uvule yonke imini okanye ukutshisa indlu ngokushiya isitofu. Okumangalisayo kukuba, ukukhangela ngokuphindaphindiweyo kugcizelela ingcamango yokuba awuphelelanga okanye mhlawumbi "ukulahlekelwa ingqondo yakho." Oku kunokukwenza uzive ungcini kakhulu kwaye ungenakuzithemba okungekho nto leyo, ngokuqinisekileyo, ikubeka ukuba wenze ukutshekisha okungakumbi.
Ekugqibeleni, i-OCD engapheliyo ingapheliyo inokukunceda ukuqhubela phambili. Ngokomzekelo, njengabantu abaninzi abane-OCD ungakholelwa ukuba kufuneka ube nokulawula ngokupheleleyo kwiingcamango zakho. Ngaloo ndlela, xa ingcamango ephazamisayo okanye ephazamisayo ingena ngaphakathi engqondweni yakho, ubhala le ngcamango ingozi ngenxa yokuba ayinakulawula.
Oku kukubangela ukuba ukhangele ingcamango ngakumbi, enokukunceda ukudala ukugqithisa.
Iingcebiso zokujongana ne-OCD Perfectionism
Yintoni ongayenza ukujamelana ne-OCD yokugqibelela? Isinyathelo sokuqala kukubona i-OCD kuwe kunye nokunyamekela kwakho. Ukuthetha nomgqirha yindlela ehle kakhulu yokufumana ukuqonda ngakumbi kwimeko yakho, kwaye inikeza ingxelo efunekayo njengoko usebenza ukunciphisa impembelelo ebomini bakho. Kukho izinto ezimbalwa ezinokusebenza ngokukodwa ekujonganeni:
- Funda iindlela zobuCognitive-Behavioral Techniques : Iinkqubo ezifana nokuhlengahlengiswa kwengqondo kunye nokuzama ukuziphatha kunokunceda ekufundeni ngokuchanekileyo ukuba kunokwenzeka kunye / okanye imiphumo yokudala iimpazamo ezimbi okanye ezincinane. Ukunyangwa kwengqondo kunokuba sisixhobo esinokusihlola ngokucacileyo iinkolelo esiziphetheyo thina nabanye.
- Ziqhelise Ukunikezela Ukulawula : Njengengxenye yendlela yokhathazeka kwengqondo kunye / okanye ukukhutshwa kwindlela yokukhusela impendulo , unokucelwa ukuba uthathe inxaxheba kwimiboniso eyenzelwe ukwakha amandla akho okunyamezela ukulahleka kolawulo. Oku kunokubandakanya ukuthintela ukujonga into ethile okanye ukulungisa okuthile de kube "kulungile." Nangona okokuqala kunokubandezeleka kakhulu, ngokuhamba kwexesha uya kufumana ukuzithemba ngakumbi ekunyeni kwakho ukunyamezela ukulahleka kolawulo.
- Yenza iNgqiqo eNgqiqo : Ingqiqo igxininisa ekubeni "utyalo-mali" kwiingcamango zethu. Ukwamkela ukuba sinokulawula okungaphantsi kunokuba sicinga ngeengcamango zethu kunokuba luncedo kakhulu ekunciphiseni uxinzelelo oluhlala luhamba kunye neengcamango ezingenangqondo . Ukucamngca ngokucamngca ukunyanzelisa kunokunceda ekuphuculeni ukuqonda ngokubanzi kwimiba yethu yemihla nemvakalelo.
Ukuphila nokujongana ne-OCD
Kanye njengoko kunokwenzeka ukuba ezininzi iindlela zokuzikhusela eziza kunceda abantu ukujamelana ne-OCD zinokukunceda ekupheleleni ukulungelelanisa, ngokukodwa ukujongana nokufezekisa okuhambelana nale meko kunokuncedisa kwiinkalo ezininzi zeengxaki. Iinkqubo ezikunceda ngaphezu kweedevevers idilesi yokugqibelela zingenza umehluko kunye ne-OCD. Mhlawumbi inqaku elibaluleke kakhulu lokuphawula indima yokuphelelana ne-OCD, nangona kunjalo, kukubona indlela i-OCD eyahlukileyo ngayo wonke umntu, kwaye naziphi na iimpawu zomntu umntu onokuzidlala ngayo kwi-disorder. Nguye kuphela uphando owazi kakuhle kwaye uyaziqonda zombini i-OCD kwaye uyakuxabisa njengomntu unokukunceda kakhulu ukuhamba uhambo lwakho ngokuphila no-OCD.
> Imithombo
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- > Sadri, S., Anderson, R., McEvoy, P., Kane, R., no-S. Egan. Uphando loPhando lweeNkcazo zokuKhathazeka koLuntu kwiCliniki Perfectionism kwi-Obsessive Compulsive Disorder. I-Psychotherapy . 2017. 45 (3): 312-320.
- > Soreni, N., Streiner, D., McCabe, R. et al. Ubungakanani bokufezekiswa kwabantwana kunye nabantwana abasebantwaneni abane-Obsessive-Compulsive Disorder. Umbhalo we-Canadian Academy of Child and Adolescent Psychiatry . 2014. 23 (2): 136-43.