Inkinga yokulungiswa

Ukulungiswa kokulungiswa yiqembu lezimpawu, njengokucindezeleka, ukuzizwa udabukile noma ungenathemba, kanye nezimpawu zomzimba ezingenzeka ngemuva kokuhlangabezana nomcimbi wokuphila ocindezelayo.

Izimpawu zenzeka ngoba kunzima ukubhekana nalesi sifo. Ukusabela kwakho kunamandla kunokulindelekile kohlobo lomcimbi owenzekile.

Imicimbi eminingi ehlukene ingadala izimpawu zesifo sokulungisa. Kungakhathaliseki ukuthi yini eyimbangela, umcimbi ungaba mkhulu kakhulu kuwe.

Izingcindezi zabantu banoma yimuphi unyaka zifaka:

• Ukufa kothandekayo
• Isehlukaniso noma izinkinga ngobudlelwano
• Impilo ejwayelekile iyashintsha
• Ukugula noma ezinye izindaba zezempilo kuwe noma kothandekayo
• Ukuthuthela ekhaya elihlukile noma kwelinye idolobha
• Izinhlekelele ezingalindelekile
• Ukukhathazeka ngemali

Izimbangela zokucindezeleka kwentsha kanye nabantu abadala zingafaka:

• Izinkinga zomndeni noma izingxabano
• Izinkinga zesikole
• Izinkinga zocansi

Ayikho indlela yokubikezela ukuthi yibaphi abantu abathintekayo ekucindezelekeni okufanayo okungenzeka ukuthi babe nesifo sokulungisa. Amakhono akho okuxhumana nomphakathi ngaphambi komcimbi nokuthi ufunde ukubhekana kanjani nengcindezi esikhathini esedlule angadlala indima.

Izimpawu zokuphazamiseka kokulungiswa zivame ukuba nzima ngokwanele ukuthinta umsebenzi noma impilo yomphakathi. Izimpawu zifaka:

• Ukwenza ngokungahloniphi noma ukukhombisa ukuphuthuma
• Ukwenza uvalo noma ukushuba
• Ukukhala, ukudabuka noma ukuphelelwa yithemba, futhi mhlawumbe nokuhoxa kwabanye abantu
• Ukwehla kwenhliziyo nezinye izikhalazo zomzimba
• Ukuthuthumela noma ukudiyazela

Ukuze ube nenkinga yokulungisa, kufanele ube nalokhu okulandelayo:

• Izimpawu ngokusobala ziza ngemuva kwengcindezi, imvamisa kungakapheli izinyanga ezintathu
• Izimpawu zinzima kakhulu kunalokho obekulindelekile
• Kubonakala sengathi azikho ezinye izinkinga ezihilelekile
• Izimpawu aziyona ingxenye yosizi olujwayelekile ngokushona kothandekayo

Kwesinye isikhathi, izimpawu zingaba nzima futhi umuntu angaba nemicabango yokuzibulala noma azame ukuzibulala.

Umhlinzeki wakho wokunakekelwa kwezempilo uzokwenza ukuhlolwa kwezempilo yengqondo ukuthola mayelana nokuziphatha nezimpawu zakho. Ungathunyelwa kudokotela wezifo zengqondo ukuze uqinisekise ukutholakala kwesifo.

Inhloso enkulu yokwelashwa ukukhulula izimpawu nokusiza ukuthi ubuyele ezingeni elifanayo lokusebenza njengaphambi kokuba kwenzeke umcimbi ocindezelayo.

Ochwepheshe abaningi bezempilo yengqondo batusa uhlobo oluthile lokwelashwa kokukhuluma. Lolu hlobo lwezokwelapha lungakusiza ukuthi ubone noma ushintshe izimpendulo zakho kubaxinzeleli empilweni yakho.

Ukwelashwa kokuziphatha kwengqondo (CBT) wuhlobo lokwelashwa kokukhuluma. Kungakusiza ukubhekana nemizwa yakho:

• Okokuqala umeluleki akusiza ukuthi ubone imizwa nemicabango engemihle eyenzekayo.
• Ngemuva kwalokho umelaphi ukufundisa ukuthi ungakushintsha kanjani lokhu kube yimicabango ewusizo nezenzo ezinempilo.

Ezinye izinhlobo zokwelashwa zingafaka:

• Ukwelashwa kwesikhathi eside, lapho uzohlola khona imicabango nemizwa yakho ezinyangeni eziningi noma ngaphezulu
• Ukwelashwa komndeni, lapho uzohlangana khona nomelaphi kanye nomndeni wakho
• Amaqembu okuzisiza, lapho ukwesekwa kwabanye kungakusiza ukuthi ube ngcono

Imithi ingasetshenziswa, kepha kuphela kanye nokwelashwa kokukhuluma. Le mithi ingasiza uma:

• Ukwesaba noma ukukhathazeka isikhathi esiningi
• Ukungalali kahle
• Kubuhlungu kakhulu noma kucindezelekile

Ngosizo olufanele nokusekelwa, kufanele usheshe ube ngcono. Inkinga imvamisa ayihlali isikhathi eside kunezinyanga eziyi-6, ngaphandle kwalapho ukucindezela kuqhubeka ukuba khona.

Xhumana nomhlinzeki wakho ukuze uthole i-aphoyintimenti uma uba nezimpawu zokuphazamiseka kokulungiswa.

I-American Psychiatric Association. Izinkinga ezihlobene nokuhlukumezeka nokucindezela. Ku: American Psychiatric Association, ed. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika; 2013: 265-290.

UPowell AD. Usizi, ukushonelwa, nokuphazamiseka kokulungiswa. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 38.