Ukunqoba ukuxhalaba, ukuphula ikhonkco kulo mjikelezo onobungozi
Ingxaki yokuxhalabisa ngokubanzi (GAD), kubantu abadala kunye nolutsha , ibonakala ngokunyamezela, ukukhathazeka ngokweqile. Ukuba ingxaki iqalile kwaye iphelile ngokuxhalaba, kusenokuba yinto enkulu enjalo. Endaweni yoko, abantu abane-GAD baxakeka njengoko ukhathazeka omnye kuholela kwelinye nakwezinye.
Yintoni eyenza iqhutywe phambili?
Ixhalaba, ezinye zazo ezinokuthi zitshintshwe, zigcinwe ngezizathu ezininzi. Okokuqala, ezinye iinkxalabo zisenokuqhubeka ngenxa yokucinga . Oku kungabandakanya ukugqithiswa kokubakho komphumo wesiphumo esibi okanye ukunyaniseka kweso siphelo esibi. Ezinye iinkxalabo ziqiniswa ziingcamango ezingalunganga malunga nawe, ezifana nenkolelo yokuba umntu akayi kukwazi ngokupheleleyo ukujamelana nokungaqiniseki okanye isiphumo esingathandekiyo.
Okwesibini, iinkxalabo zingaphikelela ngenxa yokuba ulwazi olusingqongileyo luqwalaselwa njani. Umntu one-GAD unokukhetha ngokuchanekileyo ulwazi oluxhasa uxhalaba kwaye luba luba nobungqina obuchasayo. Imemori inokukhetha kwakhona; Kwezinye iimeko, abantu abaneengxaki zokuxhalaba banzima nokuba bakhumbule idatha engahambelani nokukhathazeka ngokukodwa.
Okwesithathu, iingxaki ziqhubeka ngenxa yeendlela abaphendulwa ngazo. Abantu abaneengxaki ezingaxinzekanga ezingathandabuzekiyo bavame ukuphendula ukwesaba kwabo ngokuzama (1) ukuphelisa ukukhathazeka, (2) bafune ukuqinisekiswa ukuba akukho nto iyenzekayo, okanye (3) ukuphepha iimeko ezinokubangela ukwesaba. Ngelishwa, ezi zicwangciso zinokubenza abantu bazive bexakekile baze baqiniseke (oko kukuqinisa) ukuxhalabisa kunokuba kunciphise, ngaleyo ndlela kudala umjikelezo onzima.
Umjikelo wokuxhalabisa kunye nendlela yokuwaphula
Thatha, umzekelo, ukukhathazeka ukuba " Umfana wam uya kudibana nam. Ingcamango ekhohlisayo yinto eqhelekileyo ukuba umntu abe nayo. Inokuvela 'ngaphandle kwebala' okanye ukuphendula kwimeko ethile. Nangona kunjalo, umntu oxhalabileyo uya kuluqonda le ngcamango njengento enentsingiselo, hlola zonke izizathu zokuba le nto ingacinga ukuba yinyani, zama ukunciphisa uxhalaba kwixesha elifutshane (ukuqiniswa ngokukhawuleza kwixesha elide), kwaye uzive ukhululekile. Ngaloo ndlela, inkolelo iba yinto ebaluleke ngakumbi kwaye ikwazi ukufumana ngokubanzi nangakumbi ngakumbi kunomntu ongenenkxalabo.
Umjikelo wokukhathazeka walo mzekelo ungakhangela into enje. Ukuze unqobe ukuxhalaba, lo mjikelo onobukrakra kufuneka uphulwe.
Ukwamkela
Enye indlela yokuyiphucula umjikelo kukufunda ukuba yamkele ukuba akusiyo yonke ingcamango eshukumisayo ebonisa isizathu esisemthethweni sokukhathazeka; ukubeka nje, kungekhona yonke ingcinga. Esikhundleni sokuzama ukulwa neenkolelo, iindlela zokwamkela ezisekelweyo zibandakanya ukuchonga ingcamango, ukuyibeka uphawu ("ukukhathazeka" okanye "umgwebo," umzekelo), kwaye ukhumbule umzuzu ophakamisa inkolelo kunye nomzuzu xa iqala ukuyeka ukuqonda.
Ukubuza
Esinye isicwangciso esinokuthi siphumelele ukudibanisa ikhonkco phakathi kokungabikho kokucatshulwa kunye nokucwangciswa kolwazi kuhlaziywa kwengcamango, ilitye lembombo yendlela yokwelapha ebizwa ngokuba nguCognitive Behavioral Therapy (CBT). Ukulungiswa kwengcamango kunika indlela yokuhlalutya ngokucokisekileyo iingcamango ezinokuphosakela, njengokuthi " Uya kuphinda aphule kunye nam " okanye " andinakuqhubeka ngaphandle kwakhe, " ngokubuza uluhlu lwemibuzo malunga nenkolelo enokukhuthaza umboniso olinganiselayo iinkcukacha ezifanelekileyo.
Ukuboniswa
Ekugqibeleni, ukuchithwa sisixhobo esiya kuphelisa umjikelezo wokuxhalabisa ngokuphelisa ukuxhomekeka kobuchule bokunciphisa uxinzelelo. Umgaqo-siseko wokubhenca ukuxhomekeka ekuxhalabheni ngokubambisana, kunokuba ugweme, iimeko ezixhalabisayo ukuba ufunde ngamava nokuba akukho nto eyoyikwenzekayo, okanye ukuba iziphumo ezimbi ziyakwazi ukulawulwa (kwaye zinokuthi zibe neempembelelo). Emva okanye ngexesha elijongene noloyiko, kubalulekile ukuba singabandakanyeki nakuziphi iindlela zokuphepha ezinokuthi "zonakalise" ukufunda; ngamanye amaxesha kubhekiswe njengokhuseleko lokuphendula.
Ukubonakalisa ukuboniswa komzekelo ongentla kungabandakanyeka ngenjongo yokungavumelani nesoka okanye ukucinga ukuba kuya kuba njani ukufumana ingxabano enkulu. Ukuphindaphinda kunceda ngokwenene, ngoko kuya kubalulekile ukungavumelani nokuhlala rhoqo okanye ukucinga ingxabano enkulu ngokuphindaphindiweyo-de kube yinto enzima kunokuba ixhala. Icandelo lokuthintela impendulo liza kuba ukwenza ezi zinto kwaye ungazibuza ukuba ingaba lakho iqabane lingenangxaki , ukuze ufunde ukuhlala ungaqiniseki.
Ngoxa umjikelo wokuxhalaba, ngokwenene, utyhafaza, ukuphulaphula enye inxibelelwano kunokuhamba ngendlela ende yokunciphisa uxhalabo kunye nokuxhalabisa okukhokelela kuyo.
Iingxelo
> Abramowitz JS, idiyakoni BJ, & Whiteside SPH. Ulwaphulo lwe-Exposure Treatment for Concerning: Principles and Practice. INew York: I-Guilford Press, ngo-2011.
> Leahy, RL. Iinkqubo zoPhando lweChnitive: Ukhokelo lwabaSebenzi. INew York: I-Guilford Press, ngo-2003.
> Beck, JS. Uphulo lweCognitive: I-Basics and beyond. INew York: I-Guilford Press, ngo-1995.