Ukuba usuqalise unyango okanye ucinga unyango lwe-phobia, unokuzibuza ukuba ungayifumana njani iinjongo zonyango lwakho. Yintoni othemba ukuba iya kufezwa ngokulungisa i-phobia yakho? Ziziphi iinguqu ebomini bakho othemba ukuba ziya kwenzeka?
Injongo Eyona Phambili Yonyango ePhobia
Iinjongo zonyango lwe- phobia zikunciphisa okanye ziphelise impawu ukuze wenze imisebenzi yansuku zonke, kuquka ukukwenza nokulawula imali, ukunyamekela indlu yakho, nokugcina ubudlelwane obunempilo.
Ziyafana Njani I-Phobias?
Amaphesenti angama-10 ukuya kwe-12 aseMelika aphethe ukuxilongwa kwe-phobia. Kwangaloo manani, nangona kunjalo, ubunzima be-phobia kunye neempembelelo ezinobomi buhluka ngokugqithiseleyo. Into eqhelekileyo, nangona kunjalo, kukuba i-phobia ihlala ibeka imida ebomini yobomi okanye ibenqanda ukuba banandiphe ubomi babo kwizinga eliphezulu kakhulu.
Utyando luxhomekeke kuhlobo lwePhobia
Uhlobo lwenyango olutholayo luxhomekeke kuhlobo lwe-phobia onayo kunye nobukhulu beempawu zakho. Kukho iintlobo ezintathu ze-phobia:
- I-Agoraphobia iquka ukwesaba imeko ongeke ubaleke ngayo (njengokushiya ekhaya, ukuba yedwa ekhaya, okanye kwindawo ethile njengemoto okanye ibhasi) kunye nokuziphatha okukhuselekileyo okukukhusela ukukhuselwa kwiimeko ezinobungozi.
- I-social phobia , ngoku kuthiwa yi-disorder disorder disorder okanye i-SAD yintlupheko eqhelekileyo equka ukuxhalaba okungaxhomekeke kumlinganiselo ophathelene neemeko zentlalo. Ngokungafani nokukhathazeka okuqhelekileyo, abo baneengxaki zokuxhalabisa abantu bafumana ukuxhalaba kwabo kukuphazamisa ubudlelwane babo nabanye kwaye kunokuchaphazela umsebenzi wabo.
- I-phobia ecacileyo iyaziwa kubantu abaninzi kwaye iquka ukwesaba okungenangqiqo into okanye imeko. Kukho ininzi yeziphobias ezahlukeneyo ezifana ne- claustrophobia (ukwesaba kweendawo ezidibeneyo) kwaye kaninzi ama-phobias ahlukeneyo ayenzeka kunye.
Unyango lwe Phobias
Ingcali efanelekileyo yengqondo yengqondo iza kukwenza isicwangciso sonyango kuwe, esingabandakanya kokubili ukuthetha unyango kunye namayeza.
Ugqirha unokuthi ungeze imishanguzo kwi-agoraphobia okanye kwisicwangciso sonyango sonyango se-phobia kune-phobia ethile.
Iinjongo zokwelapha ze-Psychoanalysis
I-Psychoanalysis iquka ukujongana ne-phobia yakho ngokusuka kwiingcambu zayo kwiimeko ezibuhlungu zengxaki yabantwana kunye nenjongo kukusebenza nawe ukuyifumanisa. Ukuze i-psychoanalysis isombulule kakuhle i-phobia yakho, kufuneka uzinikezele kwinkqubo, enokuthatha iminyaka.
Ingcali yezempilo yengqondo iyakwazi ukusebenzisa i-psychoanalysis ye-agoraphobia okanye i-phobia yoluntu kunokuba i-phobia ethile ngenxa yokuba akudingeki ukwazi ukuba yintoni imbangela yokwesaba kwakho impatho ephumelelayo.
IiNjongo zoPiliso lweNkcazo
Iinjongo zakho zonyango ze-phobia ezithile ziyakwazi ukudibana neendlela zokuziphatha zonyango ezibizwa ngokuba yi- exposure therapy . Ngethuba le nkqubo yokunciphisa intsholongwane, ogqirha uya kubeka ngokukhawuleza kwi-stimuli enxulumene noyiko lwakho kwindawo ekhuselekile. Ufikelele kwiinjongo zakho xa ukucinga kwakho okuphosakeleyo kudlulela kwizinga elisebenzayo okanye liyalala.
Iinjongo zoLondolozo lweengqondo
Injongo yokwenza i- psychoeducation kukuhlaziya iipatheni zakho zokucinga ukuze unqobe ukwesaba kwakho okungenangqiqo okanye okugqithisileyo kwaye ngokuqhelekileyo ulayini wokuqala wonyango kwi-phobia ethile.
I-therapist iya kunceda ufunde ukuvumela iingcamango zakho zibe luncedo kunokuba ziphosakele. Izinga lomphendulelo kwiindlela zokwehliswa kwamathambo zi-80 ukuya kuma-90 ekhulwini.
Iinjongo ze-Agoraphobia Treatment
Iinjongo ze-agoraphobia unyango kufuneka zifunde:
- Ukwesaba kwakho akunakwenzeka
- Ukuxhalabisa kwakho kuya kuncipha kwinqanaba eluntwini kunye nokuba unako ukulawula iimpawu zakho kude kube yinto
- Imiba eyenza ukuhlaselwa kwesoyiki , okanye iimpawu ezifana neentlanzi, okanye zibenze zibe nzima
- Iinkqubo zokujongana neempawu zakho
- Indlela yokutshintsha iimpawu ezingathandekiyo nezingalunganga ngokusebenzisa iindlela zobukhohlisi zokuzikhusela
Iinjongo zoLonyango lwe-Phobia yeNtlalo
Isicwangciso sonyango sakho se-phobia yoluntu sinokuquka ukudibanisa unyango lwentetho, amayeza kunye nokudlala indima. Iinjongo zonyango lwe-phobia yoluntu, okanye ingxaki yokuxhalabisa abantu , kuquka ukukunceda
- Sitshintsha iingcamango ezingendawo oziphetheyo
- Ukuphuhlisa ukuzithemba kwiimeko zentlalo, ngakumbi ezo ozoyikayo
- Ukuphucula izakhono zakho zokujamelana
Amachiza aqhelekileyo anqunyiwe ukukunceda ufinyelele iinjongo zakho zokwelapha, zibandakanya:
- Ukuxhatshazwa
- Amachiza okuxhalabisa
- Beta-blockers
Okukwintsusa
Iinjongo zonyango zibalulekile kukunceda uphile ubomi bakho ngokupheleleyo ngaphandle kwengcinga engenangqondo kunye nokwesaba okuphazamisa imisebenzi yakho. Unokuqala ngeenjongo eziphambili kwaye uqhubekele kwezinye iinjongo njengoko ufikelela kwiinjongo zakho zokuqala. Wonke umntu uhlukile ke kunzima ukuqikelela ukuba kuya kuthatha ixesha elide umntu athathe iinjongo zakhe zonyango, kodwa uphando lusitshela ukuba ezi njongo zihlala zifikeleleka-nangona xa zivakalelwa ngathi akunakuze uhlangabezane nezinye iimeko ozoyixelayo ngoku.
Umzekelo: Isicwangciso sonyango sikaJack's spider phobia siquka enye yeprayimari nenjongo yesithathu yeyeza.
Imithombo:
Bogels, S., Wijts, P., Oort, F., noS S. Sallaerts. I-Psychodynamic Psychotherapy Okuchasene neChornitive Behavior Treatment Ukukhathazeka Kwezenhlalakahle Zentlalo: Uvavanyo Olwenziwe Ngempumelelo noLuntu. Ukuxinezeleka nokuxhalabisa . 2014. 31 (5): 363-73.
Imai, H., Tajika, A., Chen, P., Pompoli, A., kunye noT. Furukawa. Iingcali zengqondo ngokuchasene ne-Pharmacological Interventions for Panic Disorder kunye okanye ngaphandle kweAgoraphobia kuBantu abadala. I-Cochrane Database yeeNkqubo eziPhezulu. 2016. 10: CD011170.