Ukwesaba kunye nokuxhalabisa kudla rhoqo kunye kodwa le migaqo ayinakutshintshana. Nangona iimpawu zihlala ziphela, amava omntu ngala mavakalelo ahluke ngokusekelwe kwimeko yawo. Uloyiko lunxulumene nobungozi obuyaziwayo okanye obuqondakalayo, kanti uxhalaba luvela kwingozi engaziwayo okanye engachazi kakuhle.
Uloyiko kunye nokuxhalabisa Kuvelisa impendulo yoxinzelelo
Ukwesaba kunye nokuxhalaba kukuvelisa iimpendulo ezifanayo kwiingozi ezithile.
Kodwa iingcali ezininzi zikholelwa ukuba kukho ukubaluleka okubalulekileyo phakathi kwezi zibini. Ezi ntlukwano ziyakwazi ukuphendula ngendlela esabela ngayo kwiinkxalabo ezahlukeneyo kwimeko yethu.
Ukuxhatshazwa kwemisipha, ukunyuka kwenhliziyo, kunye nokuphefumula okuphefumlelweyo kubonakalisa iimpawu zomzimba ezinxulumene nokuphendula kwingozi. Ezi zinguqu zomzimba zivela kwi-response- fight-flight-response response that is believed to be necessary for our survival. Ngaphandle kwesi sigqibo sogxininiso, ingqondo yethu ayinakufumana uphawu lokuphazamisa ingozi kwaye imizimba yethu ayinako ukulungiselela ukubalekela okanye ukuhlala nokulwa xa ubhekene neengozi.
Ukuxhalabisa
Ngokombhali uSadock, uSadock noRuiz (u-2015), ukuxhalaba "kukungabonakali, ukungaxolisi, nokungaqondi kakuhle." Ngokuqhelekileyo isabela kwisingozi esingaziwayo okanye esingaziwa. Ngokomzekelo, cingela uhamba ngaphantsi kweso sitrato. Unokuziva unento engathandekiyo kwaye mhlawumbi unama-butterflies ambalwa esiswini sakho.
Ezi zintluko zibangelwa ukuxhalabisa okunxulumene nokuba kungenzeka ukuba umntu ongabaziyo angaphuma emva kwesikhokelo, okanye angene nawe ngenye indlela aze akulimaze. Olu xhaphalo alukho umphumo wengozi owaziwayo okanye othe ngqo. Kunoko kuvela kwingcinga yakho yeengozi ezinokuthi zivele ngokukhawuleza.
Ukuxhalabisa kuvame ukuhamba kunye neentlungu ezininzi ezingenakunceda. Ezinye zeziganeko eziqhelekileyo zokukhathazeka ziquka:
- Intloko
- Ubuhlungu beentlungu kunye noxinzelelo
- Ukuphazamiseka kokulala
- Ukuqina kuvezwe kuwo wonke umzimba, ngakumbi entloko, entanyeni, emlonyeni, nangobuso
- Iintlungu zesifuba
- Ukubetha okanye ukutshiza kwiindlebe
- Ukujuluka okukhulu
- Ukuthuthumela nokuthuthumela
- Iindiza ezinobungozi okanye iifutha ezishisayo
- Isantya senhliziyo esheshayo
- Ubungqina okanye ukubetha
- Ukuxhomekeka kunye nokuchithwa
- Ukuxhatshazwa ngesisu okanye isicasuliso
- Ukuqhawukelwa ngumphefumlo
- Uvakalelwa ngathi uyahamba
- Utywala okanye utyhafile
Uloyiko
Uloyiko luyimpendulo yecala kumngcipheko owaziwayo okanye ocacileyo. Ukuba uhamba ngesitrato esimnyama, umzekelo, kwaye umntu ubeka isibhamu kuwe kwaye athi, "Uluhlu," mhlawumbi unokuba novalo lokwesaba. Kukho into ecacileyo neyokhoyo yoloyiko.
Nangona ugxininiso lwempendulo luhluke (ingozi kunye nomngcipheko ocinga), ukwesaba nokuxhalaba kuyahambelana. Xa bejamelana noyiko, abaninzi abantu baya kuhlangabezana nokuziphendulela ngokomzimba okuchazwe phantsi kokuxhalabisa. Uloyiko lubangela uxhalaba, kwaye uxhalaba lunokubangela ukwesaba. Kodwa, ukuhlula okuphambanisayo phakathi kwezi zibini kuya kunika ukuqonda okungcono iimpawu zakho kwaye kubalulekile ukuba kulungiswe unyango.
Uncedo Lokwesaba Nokuxhalabisa
Ukoyika kunye nokuxhalaba kuyahambelana nemeko yempilo yengqondo. Ezi zihlandlo zihlala zixhomekeke kwiziphazamiso ezixhalabileyo, ezifana ne- phobias ethile , i- agoraphobia , ingxaki yokuxhalaba kwezenhlalakahle kunye nokuphazamiseka kwengxaki . Ukuba ukwesaba nokuxhalaba kungenakunzima, yenza udibaniso kunye nogqirha wakho.
Ugqirha wakho uya kufuna ukuxubusha iimpawu zakho zangoku kunye nembali yakho yezonyango ukukunceda ukuba uqonde isizathu esithile sokuba uloyiko kunye nokuxhalaba. Ukusuka apho, lindela ugqirha wakho ukuba ahlalutye okanye akuthumele kumnikezeli wonyango okhethekileyo wokuvavanya. Xa ufumene uvavanyo, ungaqala kwisicwangciso sonyango esinokukunceda ekunciphiseni nasekulawuleni ukwesaba nokuxhalaba kwakho.
Umthombo:
Sadock, BJ, Sadock, VA & Ruiz, P. "Ingqungquthela ye-Kaplan neSadock ye-Psychiatry: I-Sciences of behavior / Clinic Psychiatry, 11th Edition" 2015 Philadelphia, PA: Wolters Kluwer.