Kulabo bajongene neempawu zengxaki yokuxhalaba kwezenhlalakahle (i-SAD), izixhobo ezinjengeencwadi zokuncedisa okanye iikopi zinokuba luncedo ekujonganeni nobomi bemihla ngemihla. Unokuthi unomdla nokuba i-SAD ibonakaliswe njani kumajelo okanye kumacandelo okuxoxa okanye iifom ongakwazi ukuzijoyina. Nalu uluhlu lweentlobo ezahlukeneyo zezibonelelo ukuze ufunde kabanzi malunga nokukhathazeka kwentlalo yoluntu.
1 - I- SAD Iingxoxo zeForam
Iingxoxo zengxubusho yexhala yoluntu yindawo enhle ukuba uqale ukuthetha nabanye abantu abajongene neloyiko kunye nexhala ezifana nawe. Iiforam ezidumileyo ziquka iNkxaso yeNtlalo kunye neNtlalo ye-Phobia yeNtlalo. Ukuba awuzange uvakashele iforum malunga nokuxhalaba kweentlalo, uya kufumana iqela elikwamkelekileyo labantu abava amava ahlukileyo oye uhamba nawo.
2 - IiNkxaso zoLuntu lweNkxalabo yeNtlalo
Iinqununu zokuxhaswa kweengxaki zentlalo zihlala kwindawo apho abantu abaneengxaki ezifanayo kunye nokuxhalaba kweentlalo banokuhlangana, badibanise baze bafunde kumava omnye nomnye. Amaqela enkxaso anokuthi ayenze ngomntu, ngefowuni okanye kwifom yefowuni. Uhlobo lwenkqubo yokuxhasa lunokungabikho phantsi okanye lukhokelwa ngumntu onokuqeqeshwa kobugcisa kwimicimbi yengqondo yengqondo. Nolu uluhlu lwamacandelo enkxaso anokunomdla.
I-3- SAD Books-Self Help
Iincwadi zokuncedisa ngokwabo ngengxaki yokuxhalaba kwintlalo yinto efanelekileyo kulabo bafuna ukhetho ukuzama ekhaya ukuhlangabezana nokuxhalabisa. Ziluncedo njengengongeza xa sele sele ufumene unyango lweengxaki zengxakini yentlalo. Nalu uluhlu lweencwadi ezithandwayo zokuzinceda unokufuna ukuqwalasela ngexesha elizayo xa uhamba kwi-bookstore.
4 - Izakhono zeNtlalo-zincwadi zoNcedo
Ukongeza kwonyango yendabuko yengxaki yokuxhalabisa abantu, njengamayeza okanye ukunyangwa kwengqondo (CBT), abanye abantu baya kufumana uqeqesho lwezentlalo. Ingaba unobungozi ngeemeko zentlalo ngenxa yokungabi nazakhono okanye ngenxa yokukhathazeka okukhulu, ukuqeqeshwa kwezakhono zentlalo kunokunceda. Nalu uluhlu lweencwadi zokuncedisa eziza kunceda ukuphucula izakhono zakho zentlalo.
5 - Iincwadi Zabantwana Ngeentloni
Nangona kungenakwenzeka ngokukhawuleza, iincwadi zezingane malunga neentloni zindlela enkulu yokuzisa isihloko sokukhathazeka kwentlalo kumntwana wakho. Ukuba ukhathazeka ukuba umfundi wakho wokufundela unamahloni, zama ukufunda enye yale ncwadi kunye naye ukuqala ukuthetha ngeemvakalelo zakhe. Nangona unamahloni ebuntwaneni akulindelekanga ukuba ukuxhalaba kwezenhlalakahle ebuntwini, kukuhlala kulungile ukuba ube neendlela zokunxibelelana ngeemvakalelo kunye nabantwana bakho.
Kaninzi
6 - Iingoma Ngeengxaki zeNtlalo
Nangona ungeke ufune ukukhunjulwa ngeengxaki zakho ngokuxhalabisa kweentlalo, ngamanye amaxesha umculo unamandla okuphilisa. Nolu uluhlu lweengoma ezidibeneyo kwi-SAD. Zivela kwi-ballads ibe yidwala elinzima kwaye zibandakanya yonke into ephakathi.
7 - Iingcaphuno malunga nokukhathazeka kweNtlalo yoluntu
Iingcaphuno zinamandla okuphucula nokuzisa intsingiselo kwiziganeko zobomi bemihla ngemihla. Mhlawumbi ufunde isicatshulwa oye wazichonga okanye okanye utshintshe indlela ozicingayo ngento ethile. Nolu uluhlu lweengcaphuno malunga nokuxhalaba kwentlalo kunye nezihloko ezihambelanayo. Ezinye zilungile kwaye ezinye ziphazamisekile; umxholo oqhelekileyo kukuba ukuxhalaba kwezenhlalakahle kuhlala yingxaki engacaciswanga ngokubanzi.