Ngaba Uxhomekeke Kakhulu okanye Uphephe?
Ukuba neengxaki zokukhathazeka ngokubanzi (GAD) kunokuchaphazela kakubi iinkalo ezininzi zobomi bakho, kubandakanye ubudlelwane bakho.
Nazi iindlela ezibini apho ukuxhalaba kwakho kunokukhokelela kwiingxaki zokugcina uxhulumano nabanye, kunye nezicwangciso onokuziphumeza (phantsi kolawulo lwezengcali zempilo yengqondo ) ukukunceda ukuba ulandelele ezi ndlela zokunxulumanisa ezingekho emzimbeni.
Ukuxhomekeka ngokubanzi
Abanye abantu abane-GAD banomnqweno omkhulu wobudlelwane nabo (okanye umhlobo), kuxhomekeke kubo rhoqo ukuxhasa nokuqinisekisa.
Ngokuxhomekeke ekuxhomekeke kuninzi, abantu abane-GAD banokuzithengela ukucinga, ukucwangcisa zonke iziganeko ezimbi kakhulu, ukungabi nongqondo, ukukhanyela, nokufuna ukuthetha rhoqo (kunye nokukhathazeka xa iqabane okanye umhlobo engaphenduli ngokukhawuleza).
Ukuxhalabisa ngokugqithiseleyo kunokukhokelela ekukrokeleni okungafanelekanga okanye kwi-paranoia. Ngokomzekelo, kulwalamano lomlingani, ukutshutshisa kunokubonakalisa inkxalabo yokuba iqabane lakho lingathembekanga okanye aliyithandi okanye linyamekele njengoko wenzayo. Ngobuhlobo, unokrokrela ukuba umhlobo wakho ukushiya ngaphandle kwemisebenzi okanye uthetha kakubi ngawe emva komva wakho.
Abantu abane-GAD kunye nobudlelwane obuxhomekeke kuninzi banokuthi bahlakulele umsindo ogqithiseleyo, benze izinto ngendlela ewonakalisa ubudlelwane babo.
Umlingane wakho okanye umhlobo unokufumana oku kuphazamisayo, kwaye kunokunciphisa amandla abo okuthemba.
Ukuphikisana nokuxhomekeka (ngokubanzi)
Ukuba uzifumana uhlakulela iziqhotyoshelo ezixhomekeke kuninzi, ukuphuhlisa iindlela zokujamelana nokuxhalaba kwakho nokuzithemba ngokwakho ukuba uzive ungcono kunokuthatha uxinzelelo kumlingane wakho okanye kumhlobo.
Ngokomzekelo, ukuba ufumanisa ukuba udibaniso malunga nolwalamano lwakho, qalisa ukukhumbuza ukuba ukukhankanya kwakho kunokubangela ukuxhalabisa kwakho. Emva koko, thabatha ixesha elide ukucinga ngalo naluphi na ulwazi olunzima (amaqiniso) oluxhasa uxhalaba lwakho. Ukongezelela, khumbula ukuqwalasela idatha engayikuxhalabisa ukukhathazeka kwakho.
Umgqirha ogxininisekileyo kulululwazi lwentetho olubizwa ngokuba yi- cognitive-behavioral therapy lungakunceda ukuba ucebise indlela ozoziqinisekisa ngayo kwaye uthathe isenzo esicamngcelayo kuwe, endaweni yokufuna umlingane wakho ukuze uyithuthuzele xa uxhalabile.
Ukuphepha
Kwesinye siphelo sesiganeko, abanye abantu abane-GAD baba zimeleyo ngokuzimeleyo baze baxhomeke kwabanye nakwiimvakalelo zabo. Basenokuphepha iimvakalelo ezimbi (umzekelo, ukudideka okanye ukukhungatheka) ngokungabonakalisi iimvakalelo zabo, ukuvula, okanye ukuhlaselwa. Umntu onqanda ulwalamano olusondeleyo unokuchazwa njengobanda, ukungabikho kwemvakalelo, ukungabi nangovelwano, okanye ukuma.
Ngaphandle kokukude, unokuboni ukuba awunakuxhamla nobudlelwane obusondeleyo kunye / okanye ukungathembeki kweenjongo zomlingane wakho. Xa kuphakama iingxaki kwiintsebenziswano, unokuzibamba ekusebenziseni iimvakalelo zakho.
Ukuphikisana nokuPhepha
Ukuba ufumanisa ukuba ubude obude phakathi kobudlelwane bakho, unyango lwezengqondo zokuziphatha kunye nohlobo lweyeza olubizwa ngokuba lonyango olusebenzayo kunye noluntu (I / EP) lunokuba luncedo. Ngonyango lwe-I / EP, ingcali yezempilo yengqondo inokukunceda umntu ahlolisise ubudlelwane obudlulileyo kunye nobuso kunye neemvakalelo ezijikeleze ezo zidibaniso.
Ukuphatha iingxaki zakho kunye neengxaki zobudlelwane
Ekugqibeleni, indlela i-GAD ifuthe ngayo ulwalamano lwakho luya kunceda ugqirha wakho ulungele iiseshoni zakho zonyango. Ngokomzekelo, ukuhlolisisa iimvakalelo zakho kunokuba isicwangciso esilungileyo kumntu ohlala ekhusela ubudlelwane.
Kwiphepha le-flip, esi siqhinga singabuyela kubantu abaxhomekeke ngakumbi kwabanye kwaye baphumelele ngokomzwelo.
Kubalulekile ukuba uqaphele ukuba amayeza ahlala eyona nxalenye ebalulekileyo yonyango kubantu abane-GAD. Ngelixa unyango olumiselwe ukuxhalaba, njenge- serotonin ekhethiweyo i-inhibitors i-serotonin okanye i-serotonin-norepinephrine reuptake inhibitors , ayinakucholisa, anokunceda ukukhathazeka kwakho kwaye kukuncede uzizwe ungcono. Oku kuthoba, ukuphazamiseka kunokukunika ingcamango yengqondo njengoko uvuselela iingcamango zakho ezixhalabileyo kunye neziphathamandla kunye nomsebenzi wakho.
ILizwi
Nangona uxhalaba lunokuthi luphile (luyakhuthaza abantu kunye / okanye bancede bazive ingozi kwimeko yabo), kubantu abane-GAD, ukuxhalaba kwabo kunzima kakhulu kwaye kunokonakalisa, oku kungabangela ingozi kakhulu ubudlelwane.
Kodwa qiniseka, ngo kunyango olufanelekileyo, unokuhlakulela ukudibanisa okunempilo, okuhlala ixesha elide kunye nokuzalisekisa nabanye.
> Imithombo:
> Craske M, Bystritsky A. (2017). Indlela yokuphelisa ingxaki yokukhathazeka jikelele kubantu abadala. Stein MB, ed. Isemgangathweno. Waltham, MA: UpToDate Inc.
> I-Diagnostic and Statistical Manual of Disabilities Dismers DSM-5. 5. Arlington, Va .: Umbutho wama-American Psychiatric; 2013.
> Newman MG, Castonguay LG, Jacobson NC, Moore GA. Ukuqhagamsheliswa kwabantu abadala njengemodareyitha yesiphumo sokhathazeka ngengxaki yokukhathazeka jikelele: Ukuthelekiswa phakathi kwonyango yokuziphatha kwengqondo (CBT) kunye nokuphulaphula ukuxhaswa kunye ne-CBT kunye neyonyango yokunyangwa kwengqondo. J Consult Consulting Psychol . 2015 Oct; 83 (5): 915-25.
> Seltzer LF. (2011). I-Psychology Namhlanje: Abantu Abandayo: Yintoni Ebenza Ngale ndlela? Icandelo 1