Ukubhukuda kukuphendula ngokusemgangathweni kwemizimba eyenza ubuso, intamo, kunye / okanye isifuba sibomvu. Kwakhona uphawu oluqhelekileyo lweengxaki zentlalo yoluntu (SAD), olubandakanya ukwesaba ukubonakala okanye ukuhlaziywa kakubi okanye ukugwetywa ngabanye.
Ukuqhaqhaqhayisa okunzima kunokuba ngumthombo wentlungu yomzwelo kunye nokungaqondi kakuhle, njengoko abanye bacinga ukuba unamahloni okanye ufihlile into xa kukuxhalaba kwakho.
Iingcamango Ezinhlanu Ngokuxhoma
Nangona kungekho bungqina ekusekeleni kwabo, ezininzi iinkolelo eziphathelele ukuxhamla. Ngenxa yale ngqungquthela, abo baxhamlayo bangaqhubeka nokungaqondi.
1. Ukubhukuda kusinikwa uphawu lweNgcikivo
Ukubhukuda kungabangelwa yimvakalelo enamandla njengentloni, umsindo okanye umdla. Nangona kunjalo, inokuthi idibaniswe neengxaki zezokwelapha ezifana ne-carcinoid syndrome, umkhuhlane, ukuphuma kwindoda, i-rosacea, imishanguzo esetyenziselwa ukunyanga isifo sikashukela kunye ne-cholesterol ephezulu, kunye nezinye izinto ezibangela ukutywala, ukutshisa okanye ukutya okunesonka, kunye nokutshintsha okukhawulezayo kwindalo.
2. Ukuba uzama okunzima, unako ukuyeka ukucutha
Xa udibanisa, imithwalo yegazi ebusweni bakho ibanzi, ivumela igazi elithile ukuba lidlulele eluswini. Imisipha encinci kwimithanjeni yegazi ihlala igcina izitya zifakwe; nangona kunjalo, ngexesha lesiganeko, iimbilini emzimbeni wakho zithumela iimpawu ukuze zikhulule ezi ntlobo.
Ngenxa yokuba le nyathelo ihamba ngokuzenzekelayo, akunakwenzeka ukuyeka xa sele iqalile.
Enyanisweni, kunzima ukuzama ukuyeka ukuxhamla, ukulungelelanisa kwakho ukufumana.
3. Bonke abantu abane-Disney Disorder Disorder Blush
Ukubhukuda kuyimpawu yokugula ngengxaki yoluntu ; nangona kunjalo, akubona bonke abantu abane-SAD abanengxaki yokuxhamla. Ukongezelela, kungekhona bonke abantu abanokubethwa kwimiba yokukhathazeka kwentlalo.
Nangona kunjalo, kulabo abane-SAD abaneengxaki zokuxhamla, ukuphindaphinda ubuso kubakho rhoqo.
Xa umntu enenkinga yokuxhalaba kwezenhlalakahle, ihlala ihamba kunye neengcamango ezingekho phantsi kwezinto ezizenzekelayo , ezinjengokuthi "Wonke umntu uyayibona indlela ebomvu" okanye "Wonke umntu ucinga ukuba ndiyinqaba." Abanye abantu abane-SAD bude xa bebekwe kwindawo, baqhube ngumbindi wokuqwalasela, okanye babanjwe kulindima kwimeko yoluntu.
4. Ukutyumala akukwazi ukuLawula
Enyanisweni, uninzi lwezonyango lufumaneka kwiingxaki ngokuxhamla. Ukuba ukugqithisa kwakho kuhamba kunye nezinye iimpawu zomzimba okanye zivela kunye neengxaki zonyango, kunokwenzeka ukuba unyango lonyango kwaye ugqirha unogqirha unokunikezela ngonyango olungcono kunyango.
Xa ukuxhamla kubonisa uphawu lokukhathazeka kweentlalo, i- ctnitive-behavioral therapy (CBT) ejoliswe kukuxhalabisa okuqhubekayo kukunyanzelisa ukunyanga. Ngokusebenzisa i-CBT, uya kufunda indlela yokucinga, ukwenza kwaye uzive uhlukile, okuya kuba nefuthe elihle kwiingxaki zakho ngokuxuba. Olunye ukhetho lwonyango olunokukunceda ngexesha elifanayo ngamachiza ukuphatha i-SAD .
5. Ukubhukuda kuhlale kukubi
Ngo-2016 isifundo sama-102 abantwana abaneminyaka engama-4.5 ubudala abacelwa ukuba bacule phambi kwabaphulaphuli baze babukele ukusebenza kwabo phambi kwabaphulaphuli, ngokuchasene noko kunokulindeleke ukuba, ukuxhamla kwaxhamla kuhlobene nokuxhalaba kweentlalo (kubalwa ngabazali ) kwabanye abantwana.
Iziphumo zolu pho nonongo zibonise ukuba kubantwana ababonisa "ukuziphatha okuhle" (umz Ngokwahlukileyo, kubantwana abangenazo iziphathamandla ezihlaziyileyo, ukuxhamla ngakumbi kuthetha ukuxhalaba kweentlalo.
Ukongezelela, abantwana abaneengxaki ezihlaziyileyo (umz.
Ababhali belo cwaningo baphetha ngelithi kubantwana, abo banobuhlungu kwaye abananto engabonakaliyo okanye bangabonakali ubuso bokuba babonisa iimpawu zangaphambili zeengxaki kunye nokuxhalaba kwentlalo. Ngakolunye uhlangothi, abantwana abanobuhlungu kodwa banesimo esihle sengqondo esifana nokumomotheka babonisa amandla okusebenzisa iindlela eziphathekayo zentlalo.
Kucacile ukuba uphando olongezelelweyo lufuneka luqhutyelwe kwesi sihloko ukuze uqonde intsingiselo yecala. Nangona kunjalo, kubonakala kucacile ukuba akuyinto emele ixhalabele ngakumbi ngaphandle kokuba umntwana wakho ubonakale ecindezelekile ngokuxhamla.
Indlela Yokujongana Nokugxeka Ngenxa Yokukhathazeka Kwezenhlalakahle
Ukuba ukuxubha ingxaki kuwe, ukwazi indlela yokukhusela nokunciphisa impembelelo kubalulekile. Ukuthintela ukuxhamla ngaphambi kokuba uqale, cinga phambili kwiimeko apho uvame ukuzenza. Ukuba ngokuqhelekileyo xa usenziwa ukuba ube ngumbindi wocalucalulo, yenza isicwangciso esikuyo ukuhlangabezana nayo xa kwenzeka.
Oku kungabandakanya izicwangciso zokuziphucula ongazisebenzisayo ngethuba, njengokuphefumula okanye ukugxila kwi-mantra enokuthi "Ndizolile kwaye ndikhululeke." Kanye njengokuba abantwana babememeza ngelixa bexhamla, unokwazi ukuphazamiseka ngaphandle kokungena ekuhlaselweni kokuxhalabisa.
ILizwi
Ukuba ukuxhamla kunengxaki kuwe ukuya kwinqanaba lokuba liphazamise ukuhamba ubomi bakho bemihla ngemihla, liphazamise umsebenzi wesikolo okanye likubuyisele emsebenzini wakho, cinga ukubonisana neengcali zempilo yengqondo, ingakumbi ukuba awunakufumanisa ukuba unesifo sokukhathazeka.
Oku kuya kukuvumela ukuba ubone ukuba kukho isizathu esingaphaya kokuxhalabisa okwenza udibanise, okanye ukufumana unyango olunjengekliniki yokuziphatha-yokuziphatha ukukunceda ukulawula iingcamango ezingekho phantsi kwazo.
Imithombo:
> Nikolić M, uColonnesi C, de Vente W, uBögels SM. Ukugubungela ebuntwaneni bokuqala: Uvakalelwa kwiCoy okanye kwi-Social Concerned? Umoya . 2016; 16 (4): 475-487. i-doi: 10.1037 / emo0000131.
> Pelissolo A, Moukheiber A. Uvulo lwelebula-i-ilebhu kunye ne-Escitalopram kwizigulane ezineengxaki zokukhathazeka kweNtlalo kunye nokwesaba ukuxhamla. J Clin Psychopharmacol 2013; 33: 695-8. i-doi: 10.1097 / JCP.0b013e31829a878b.
KwiNkcazo yeNtlalo. Ukuxhamla: Iimpawu zokuxhalaba kwentlalo.