Ukukhathazeka kwezeMpilo kubhekisela kwimoyiko ehambelana nokuphuhlisa ingxaki yempilo eyingozi okanye sele ikhona. Kulabo abaneengxaki zokukhathazeka jikelele (i-GAD) , olu luyiko luya kuhlala lukhuni kwaye lukhuni ukuyeka, nangona emva kokuvavanywa kwezonyango kubonakalisa into engalunganga kwaye ugqirha uye wakuqinisekisa ukuba impilo yakho ilungile.
Ukukhathazeka kwezeMpilo kuyaziwa ngamanye amagama anjenge- hypochondriasis , ingxaki yesigxina, okanye ukugula ngengxaki yokugula.
Zonke ezi zigulo zidibeneyo kukuba kukho ukwesaba into ephosakeleyo ngendawo yakho.
Ukukhathazeka kwezeMpilo kunye noKhathazeka ngokuKhathazeka ngokuKhulu
Ukuba unayo i-GAD kwaye uxhalabele ngempilo yakho, unokufumanisa ebusuku , uphando kwi-intanethi. Unokwazi ukubona iimpawu onayo kwaye ucinge ukuba unesifo esibi kakhulu njengomhlaza okanye enye imo yezempilo njengentliziyo yesifo. Izinto ezinjengeentloko kunye nezinye iimpawu ezinokuthi zenzeke ngenxa yokuxhalabisa kunokuthi zichazwe ngokuchanekileyo njengento enye. Unokuziva ngathi oogqirha abalahlekanga into ethile, kwaye ke uqhubeka ucela iimvavanyo ezingakumbi kwaye ufuna ukuqinisekiswa ngakumbi.
Kutheni i-Health Ukukhathazeka Ingxaki
Ngoxa kubaluleke kakhulu kwimpilo yakho, kubalulekile ukwenza njalo ngendlela efanelekileyo. Umngcipheko wezoMpilo unomda, kuba akukho mali yokuvavanya, ukutshekisha okanye ukuqinisekisayo kuya kukwenza ukuba uzive ngathi izinto ziya kulungile.
Ngokwenene, de kube yintoni isifo esibi, ingqondo yakho ayisoze yaphumla. Ayikho indlela yokuphila.
Unokuzifumana ugxile kakhulu emzimbeni wakho, njengezinga lokuphefumula okanye intliziyo yakho. Unokwazi ukuphawula utshintsho kwesikhumba kwaye ucinge ngakumbi. Intloko okanye i-stomachaches inokubangela ukuba uqiniseke ukuba awonayo into engabonakaliyo.
Ukuba uva malunga nesifo kwiindaba, unokuba ukhathazeke ukuba uya kuba ngowokulandelayo. Iimpawu ezivame ukubangela ukwesaba kakhulu ziquka ukutshintsha kombono, izinga lentliziyo, uxinzelelo lwegazi, ukuphefumla kunye nokulinganisela.
Oko Ugqirha Akwazanga Ngayo Ngokwezempilo
Ukongezelela, ukuba uqhubeka nokutyelela ugqirha wakho ungapheli ekuboneni kwaye ugqirha wakho akakwazi ukukhathazeka kwezempilo, ungeke ufumane unyango lwempilo yengqondo oyifunayo. Oogqirha abanentsingiselo efanelekileyo bangenza izinto ezinokwenza kube nzima ngakumbi ukukhathazeka kwezempilo, njengokukuxelela ukuba uyeke ukufunda kwimiphumo emibi okanye ukuhlala kwi-intanethi. Basenokuvuma ukuba benze iimvavanyo ezizodwa. Ezi zenzo zenza ububi bakho bezempilo bube bubi ngaphezu kwezizathu ezibini:
- Xa uyeka ukufunda ngezifo ozoyikisayo, zikhula zikhudlwana kwaye ziyingozi engqondweni yakho. Ukungabi nolwazi kungabangela ukwesaba.
- Xa ugqirha wakho uvavanya emva kokuvavanya ukukhangela ukwesaba kwakho, ubonisa nje ukuba kukho into engalunganga efuna ukuhlolwa okuqhubekayo ukuchonga.
Ngokwenene, xa unenkxalabo yempilo, ingqondo yakho igcina isalathisi ngomzimba wakho ukuba awukwazi ukubonakala uvala. Ugqirha wakho kufuneka aqonde le ngxaki, kwaye uyiphathe ngokucophelela.
Nazi ezinye iingcebiso zokulawula uxhalaba lwezempilo ngoncedo lwabagqirha bezobugcisa:
- Ukulawula iingxaki zomzimba. Okokuqala, yenza okusemandleni akho, ngoncedo lugqirha wakho, ukulawula iingxaki zomzimba. Kungaba luncedo ukuqokelela ulwazi lwezempilo ezivela kwiintsapho zakho, ukuze uhlole ingozi yakho yezifo ezahlukeneyo. Ngaloo ngcaciso, ugqirha uya kuba nako ukucebisa ukuba uza kujonga kwaye zeziphi iimvavanyo ezifanelekileyo. Ngokomzekelo, ukoma okunzulu kunye noshintsho kwimboniso zibonakaliso zesifo sikashukela. Ukuba unayo le mpawu kunye nembali yentsapho, kunengqiqo ukuvavanya esi sifo.
- Jonga umgqirha. Xa zonke iimvavanyo zonyango zigqityiwe, kwaye kunye nesicwangciso salo naluphi na uhlolisiso oluqhubekayo, vumela ukuba luhambe . Ukungaqiniseki kukubangela ukwesaba kwakho. Qiniseka ukuba ngeli xesha, kunengqiqo ukucinga ukuba unaso isifo esiyikrakra. Ngoku, ukuba uxhalaba lwakho lwezempilo luyaqhubeka, cela ugqirha wakho malunga nokubona umgqirha . Ngelixa kunokuba lunokuzama ukubiza ugqirha wakho ukuze uqinisekiswe rhoqo xa uxhalabisayo, ukujonga ukuba ugqirha uya kuba nemiphumo engcono yexesha elide.
- Fumana unyango. Eyona ndlela, umgqirha wakho uza kunika unyango olunjenge- cognitive-behavioral therapy (CBT) . Ngalolu culo, uya kufunda indlela iingcamango ezichaphazela ngayo indlela ozivakalelwa ngayo kwaye uziphathe ngayo. Uya kufunda ukuba akusiyo iimpawu zakho zomzimba, kodwa ukuba uyichaza njani, okudala ukukhathazeka kwakho. Kwaye uya kufunda ukulungisa loo ngcamango engacinganga.
Uphando ngezoMpilo kwixhala kunye ne-GAD
Kuhlolisiso lwefowuni oluthile olungama-5118 abaphenduli baseTshayina abaneminyaka eli-18 ukuya ku-64 ubudala, kwafunyanwa ukuba abantu abane-GAD kunye nexhala lezempilo babehlala bekhulile, bengenakufundiswa, kwaye banenzuzo engaphantsi kwentsapho. Abantu abanenkxalabo yezempilo babonakaliswe ukuba bangathembi ngakumbi oogqirha. Oku kubonisa ukuba ukufundisa kungabalulekile ekulwa nokuxhalaba kwezempilo, kodwa nokuba ukungabi nantembelo koogqirha kunokubangela ezinye iinkxalabo zakho.
Ubudlelwane noDokotela wakho
Nangona oogqirha kufuneka baqaphele abo banenkxalabo yezempilo, kubalulekile ukuba ugqirha wakho akahambisani nokukhathazeka kwakho. Akufanele unikezelwe amalebula njengesigulane esibi. Kungakhathaliseki ukuba kunokukhathazeka ngogqirha wakho ukuba abe novelwano neengxaki zakho eziqhubekayo, ugqirha oza kuzinza kodwa uyaqonda. Ugqirha omuhle uya kubonisa kwakhona iimpawu ezilandelayo:
- Ikhuthaza ukuba ubuze imibuzo kunye nophando, kodwa ikwabelana nawe xa uphando lwakho lungalunganga okanye xa ukwesaba kwakho kungenangqiqo
- Ukuxelela ukuba uqhelane nendlela ophendula ngayo uxinzelelo kwaye ufunde iimpawu zokuxhalabisa, ukuze ukwazi ukwahlula ezi zibonakaliso zesifo sokugula. Njengoko kukho ukugqithisa, kunokuba nzima ukuxelela ngokuthe ngantoni.
- Unokuthi kuwe, "Ngoko ukuba unayo [isifo esibi], oko kuthetha ntoni?" Kubalulekile ukuthetha ngoyiko lwakho kwaye uzikhuphe ngaphandle, ukuze bangakhuli kwaye badle.
- Ukukhuthaza ukuba uyeke ukujonga impilo yakho rhoqo kwaye uyeke ukufuna ukuqinisekiswa ngaphaya kwendawo efanelekileyo
- Izabelo kunye nawe iziganeko zakho zifumana izifo ezahlukahlukeneyo, ngoko unokubona ukuba ziphantsi kakhulu
- Ikhuthaza ukuba ulandele imikhuba yokuphila enempilo njengokutya kakuhle nokusebenzisa
- Ukuxelela ukuba ukuqinisekiswa okupheleleyo kunye nokukhuseleka akuqinisekanga, kodwa loo nto kufuneka iqhubeke
ILizwi
Ukukhathazeka kwezeMpilo ngokugqithiseleyo ngengxaki yokukhathazeka ngokubanzi kungaba ngumthombo woxinzelelo olukhulu. Izindlela zakho ezifanelekileyo zokulawula olu hlobo lokuxhalaba kukulawula ukukhathazeka ngokwezinto eziphathekayo ngendlela efanelekileyo, khangela unyango lwempilo yengqondo xa kufanelekile, kwaye ufumane ugqirha onobubele kwimicimbi yakho ekhethekileyo.
> Imithombo:
> Ukuxhalabisa kunye nokuPhepha koMdaniso waseMelika. Ukukhathazeka kwezeMpilo.
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> Lee S, Lam IMH, Kwok KPS, i-Leung CMC. Ucwaningo lwe-epidemiological olusuka koluntu lwexinzelelo lwezempilo kunye neengxaki zokukhathazeka jikelele. Ixhalaba. 2014; 28 (2): 187-194.
> Neuman F. unyango lwexhala lezempilo.
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