Inkinga yokukhathazeka komphakathi

Isifo sokukhathazeka komphakathi ukwesaba okuphikelelayo nokungenangqondo kwezimo ezingafaka ukubhekwa noma ukwahlulelwa kwabanye, njengasemicimbini nakweminye imicimbi yomphakathi.

Abantu abanenkinga yokukhathazeka komphakathi bayesaba futhi bagweme izimo lapho bangahlulelwa khona abanye. Kungaqala ebusheni futhi kungahle kuhlangane nabazali abazivikela ngokweqile noma kunamathuba amancane enhlalo. Abesilisa nabesifazane bathinteka ngokulinganayo nalesi sifo.

Abantu abane-phobia yomphakathi basengozini enkulu yotshwala noma enye ukusetshenziswa kwezidakamizwa. Lokhu kungenxa yokuthi kungenzeka bathembele kulezi zinto ukuze baphumule ezimweni zenhlalo.

Abantu abanenkathazo yezenhlalo baba nokukhathazeka okukhulu nokuzethemba ezimweni zansuku zonke zomphakathi. Banokwesaba okukhulu, okuphikelelayo, nokungapheli kokubukwa nokwahlulelwa abanye, nokwenza izinto ezizobaphoxa. Bangakhathazeka izinsuku noma amasonto ngaphambi kwesimo esesabekayo. Lokhu kwesaba kungaba nzima kangangokuba kuphazamise umsebenzi, isikole, neminye imisebenzi ejwayelekile, futhi kungenza kube nzima ukwakha nokugcina abangane.

Okunye ukwesaba okuvame kakhulu kwabantu abanalesi sifo kubandakanya:

• Ukuya emicimbini nakwezinye izikhathi zokuzijabulisa
• Ukudla, ukuphuza, nokubhala emphakathini
• Ukuhlangana nabantu abasha
• Ukukhuluma phambi kwabantu
• Kusetshenziswa izindlu zangasese zomphakathi

Izimpawu zomzimba ezivame ukwenzeka zifaka:

• Ukuphoxeka
• Kunzima ukukhuluma
• Isicanucanu
• Ujuluke kakhulu
• Ukuthuthumela

Isifo sokukhathazeka komphakathi sihlukile ekubeni namahloni. Abantu abanamahloni bayakwazi ukubamba iqhaza emisebenzini yomphakathi. Isifo sokukhathazeka komphakathi sithinta amandla okusebenza emsebenzini nakubudlelwano.

Umhlinzeki wezokunakekelwa kwempilo uzobheka umlando wakho wokukhathazeka komphakathi futhi uzothola incazelo yokuziphatha kuwe, emndenini wakho, nakubangane.

Inhloso yokwelashwa ukukusiza usebenze ngempumelelo. Impumelelo yokwelashwa imvamisa incike ekuqineni kokwesaba kwakho.

Ukwelashwa ngokuziphatha kuvame ukuzama kuqala futhi kungaba nezinzuzo ezihlala isikhathi eside:

• Ukwelashwa kokuziphatha kwengqondo kukusiza ukuthi uqonde futhi ushintshe imicabango ebanga isimo sakho, futhi ufunde nokubona imisuka ebanga ukwethuka.
• Ukusetshenziswa kwezidakamizwa ngokweqile noma ukwelashwa kokuchayeka kungasetshenziswa. Ucelwa ukuthi uphumule, bese ucabanga ngezimo ezibangela ukukhathazeka, kusuka kokuncane ukwesabeka kuya kwesabeka kakhulu. Ukuchayeka kancane kancane esimweni sempilo yangempela kusetshenzisiwe ngempumelelo ukusiza abantu banqobe ukwesaba kwabo.
• Ukuqeqeshwa kwamakhono ezenhlalo kungabandakanya ukuxhumana nomphakathi esimweni sokwelashwa kweqembu ukwenza amakhono omphakathi. Ukulingisa indima nokumodela ngamasu asetshenziselwa ukukusiza ukuthi ukhululeke ngokwengeziwe ngokuhlobene nabanye esimweni senhlalo.

Imithi ethile, ejwayele ukusetshenziselwa ukwelapha ukucindezeleka, ingaba wusizo olukhulu kulesi sifo. Zisebenza ngokuvimbela izimpawu zakho noma zizenze zingabi namandla kakhulu. Kumele uyiphuze le mithi nsuku zonke. Ungayeki ukuwathatha ngaphandle kokukhuluma nomhlinzeki wakho.

Imithi ebizwa ngokuthi i-sedatives (noma i-hypnotics) nayo ingabhalwa.

• Le mithi kufanele ithathwe kuphela ngaphansi kokuqondisa kukadokotela.
• Udokotela wakho uzokunika inani elilinganiselwe lale mithi. Akufanele zisetshenziswe nsuku zonke.
• Zingasetshenziswa lapho izimpawu ziba nzima kakhulu noma lapho usuzovezwa kokuthile okuletha izimpawu zakho njalo.
• Uma unikezwe i-sedative, ungaphuzi utshwala ngenkathi unalo muthi.

Izinguquko zendlela yokuphila zingasiza ukunciphisa ukuthi ukuhlaselwa kwenzeka kangaki.

• Vivinya umzimba njalo, ulale ngokwanele, nokudla okuhleliwe njalo.
• Nciphisa noma ugweme ukusetshenziswa kwe-caffeine, eminye imishanguzo yamakhaza, kanye nezinye izikhuthazi.

Unganciphisa ingcindezi yokuba nokukhathazeka kwezenhlalo ngokujoyina iqembu lokusekelwa. Ukwabelana nabanye abanokuhlangenwe nakho okuvamile nezinkinga kungakusiza ungazizwa uwedwa.

Amaqembu okusekela imvamisa akayona indawo enhle yokwelashwa ngezinkulumo noma ukuthatha umuthi, kepha angaba ukwengeza okuwusizo.

Izinsizakusebenza zeminye imininingwane zifaka:

• I-Anxiety and Depression Association of America - adaa.org
• Isikhungo Sikazwelonke Sezempilo Yengqondo - www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness/index.shtml

Umphumela uvame ukuba muhle ngokwelashwa. Imithi elwa nokudangala ingasebenza futhi.

Utshwala noma okunye ukusetshenziswa kwezidakamizwa kungahle kwenzeke ngenkinga yokukhathazeka komphakathi. Isizungu nokuhlukaniswa nabantu kungenzeka.

Shayela umhlinzeki wakho uma ukwesaba kuthinta umsebenzi wakho nobudlelwano nabanye.

Phobia - kwezenhlalo; Ukukhathazeka kokukhathazeka - kwezenhlalo; Ukwesaba umphakathi; I-SAD - ukukhathazeka kokukhathazeka komphakathi

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UCalkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, uSimon NM. Izinkinga zokukhathazeka. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 32.

ULyness JM. Ukuphazamiseka kwengqondo kwezokwelapha. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

National Institute of Mental Health iwebhusayithi. Izinkinga zokukhathazeka. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Kubuyekezwe uJulayi 2018. Kufinyelelwe ngoJuni 17, 2020.

UWalter HJ, uBukstein OG, u-Abright AR, et al. Umhlahlandlela womtholampilo wokuhlola nokwelashwa kwezingane nentsha enezinkinga zokukhathazeka. J Am Acad Ingane Yentsha Yentsha. 2020; 59 (10): 1107-1124. I-PMID: 32439401 pubmed.ncbi.nlm.nih.gov/32439401/.