Ukwahlukana phakathi koMsebenzi oqhelekileyo kunye nokuxhalabisa ngokweqile
Ukuxhalabisa ngumbono wengqondo kunye nengqondo eyinto engokwemvelo ukuba wonke umntu abe namava ahlukeneyo ngexesha. Emva koko, yindawo ejongene nokuguqula nokukhusela. Ngamanye amaxesha, nangona kunjalo, ukukhathazeka kunokuthatha ubomi bodwa. Ukuba uxhalaba luqala kukulimaza kunokuba luncede, ukuba kunzima ukulawula okanye ukwenza kube nzima ukujamelana nayo, lixesha lokubuyela emva kwaye uhlole ubungakanani beengxaki.
Izibonakaliso Ezibonisa Ukukhathazeka Kungaba YiNxaki
Ingongoma apho uxhalaba kunye nokuxhalaba kuba ngumbandela othobelayo, nangona kukho amanqaku ahlukeneyo obunzima kunye nobungakanani obungayisebenzisa ukuhlola indlela engqiqweni okanye engenangqiqo ngayo izinga lakho lokuxhalabisa.
Oku kunzima ukugweba ngaphakathi kwangamava, kodwa ukuqala, uzama ukubuyela emva kwaye uzibuze imibuzo efana nale:
- Ngaba ukuxhalabisa kwam kukubangela ubuhlobo bam ?
- Ingaba kulimaza ukusebenza kwam esikolweni okanye emsebenzini?
- Ngaba ndihlala ndiphazamisekile ngcamango yento eya kuhamba ngayo kwiimeko ezithile?
- Ngaba ndiyiphephe imisebenzi endiya kuyizonwabisa ngokwenene?
- Ngaba ndiziva ndihlala ndiphephe okanye ndikhutshwe , nangona kungabikho mthombo ocacileyo wokukhathazeka?
- Ngaba ndihlala ndibetha izinto ngaphandle kwenxenye, nangona ivakalelwa ngathi ndingomzuzu?
Ukuba iimpendulo zeyiphi na le mibuzo zikunqumle, okanye ukuba uzifumana unzima ukuphendula, cinga ukuba ubuze umntu othembayo malunga nokujonga kwakho uxhalaba kunye nendlela ekuchaphazela ngayo ubomi bakho.
Oko Ukwenza Xa Ukuxhalabisa Kungxaki
Ukuba ucinga ukuba ukukhathazeka kwakho kuphelile, ingcamango yongcali ingakunceda ukucacisa oku. Ukudibanisa kunye nodokotela-umcebisi, unontlalontle, isazi sengqondo, okanye ingqondo-kunokukunceda ukuba ufumane ukuba umba wakho uxhalabisayo ungabalwa njengesifo, kwaye yeyiphi na.
Oogqirha baya kusebenzisa impawu zokuxilonga kwiinkathazo zokuxhalabisa ukujonga ukuba okanye ukungaxhalabisi kwakho kukhulu kangakanani. Oku kubandakanya ukuhlolwa kokunyamekela kwakho, yiziphi iintlobo zeempawu ozifumanayo, zihlala ixesha elingakanani, kwaye zingaphazamise kangakanani ukukwazi ukufikelela ebomini ngosuku.
Ukuchonga ingxaki yokuxhalabisa
Ukuxilongwa kwengxaki yokuxhalabisa kunokunyaniseka. Uninzi lweempawu zeengxaki ezihlukahlukeneyo ezixhalabisayo ziyahlukana, kwaye kunokuthatha ixesha elithile ukukhupha ingxaki ebalulekileyo. Kwakhona, abanye abantu balwa nohlobo olulodwa lwengxaki yokuxhalabisa. Abanye bangabonisa isibalo sempawu ezibalulekileyo, kodwa kungekhona iimpawu ezaneleyo zokuhlangabezana neendlela ezichanekileyo zokuxilongwa. Ukuba oko kwenzeka, unokuxelelwa ukuba unesifo sengxaki esichaphazelekayo.
Nangona ukuxhalaba kwakho kuluhlu lwee-grade-grade okanye aluhambelani nomda wokuxilongwa ngokuqinisekileyo, oko akuthethi ukuba akufanelekile ukusebenza. Enyanisweni, kwindlela ebonakalayo, kubaluleke kakhulu ukuqwalasela indlela ukuxhalabisa kukuphazamisa ngayo ubomi bakho, kungakhathaliseki ukuba kubonakala njani. Ugqirha unokukunceda unciphise into ephosakeleyo okanye uqaphele ukungenelela okuncedo, nangona akakwazi ukufumana iilebuli ethile kwingxaki.
Amanyathelo alandelayo
Ukuthetha nomgqirha okanye umboneleli wempilo yengqondo owaziyo ukuba yindlela efanelekileyo yokufumana isinyathelo esilandelayo. Ngokuxhomekeke kwimeko kunye nobukhulu bexhala, unokufumana enye okanye ukudibana nenani leendlela ezincedo.
Ukuxhalabisa okufutshane okanye okuphakathi kunokuphucula xa usebenzisa iindlela ezifana nalezi:
- Izixhobo zoncedo zokuzimela (umzekelo, iincwadi, ii-smartphone zokusebenza, kunye nezixhobo ezisemgangathweni) ezihamba ngechungechunge lokuzilolonga oluhambelana nokuxhalabisa kwakho
- Ukusetyenziswa rhoqo kwezicwangciso zokuphumula
- Ukwandiswa kwemisebenzi yemihla ngemihla okanye ukuphunyezwa kwenkqubo yokuzilolonga
- Naliphi na ininzi yeendlela zokuthetha
Ukumodareyitha okuxhasayo, ukunyanga kwengqondo yokuziphatha (CBT) yonyango lwe-psychotherapy olukhethiweyo kunye nesiseko esibonisa ukuxhasa ukusetyenziswa kwayo.
Kukho namachiza anokuncedisa ukukhathazeka okuqhubekayo kwanoma yiyiphi imilinganiselo.
Indlela yokufumana uMboneleli wezeMpilo
Ukufumana i-klinikhi ofanelekileyo, khangela iinkonzo zokudlulisa ukuquka i-Psychology Today, uMbutho weZenzo zokuziphatha kunye neCognitive, okanye uMbutho wokuxhalabisa kunye nokuPhepha. Okanye, thetha nodokotela wakho wangoku malunga nokufuna uvavanyo lwengqondo kunye nomboneleli wezempilo. Ngezibonelelo ezongezelelweyo kwimpilo yengqondo, khangela i-blog ye-American Psychiatric Association (APA) blog.