Ukuqonda i-Acrophobia, noma Ukwesaba izindawo eziphakeme

-Delile

• Ziyini izimpawu?
• Kubangelwa yini?
• Imfundiso yokuzulazula eguqukile
• Kutholakala kanjani?
• Ilashwa kanjani?
• Ukwelashwa kokuveza
• Ukwelashwa kokuziphatha kwengqondo (CBT)
• Imithi
• Iqiniso langempela
• Okubalulekile

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I-Acrophobia ichaza ukwesaba okukhulu izindawo eziphakeme ezingadala ukukhathazeka okukhulu nokwethuka. Abanye basikisela ukuthi i-acrophobia ingaba enye yama-phobias ajwayelekile kakhulu.

Akuyona into engavamile ukuzwa ukungakhululeki ezindaweni eziphakeme. Isibonelo, ungazizwa unesiyezi noma uvalo lapho ubheka phansi usuka esitezi esiphezulu se-skyscraper. Kepha le mizwa ingahle ingabangeli ukwethuka noma ikushukumisele ukuthi ugweme ukuphakama ngokuphelele.

Uma une-acrophobia, ngisho nokucabanga ngokuwela ibhuloho noma ukubona isithombe sentaba nesigodi esiseduze kungadala ukwesaba nokukhathazeka. Lolu sizi ngokuvamile luqine ngokwanele ukuba luthinte impilo yakho yansuku zonke.

Funda ukuze ufunde kabanzi nge-acrophobia, kufaka phakathi nokuthi ungayinqoba kanjani.

Ziyini izimpawu?

Uphawu oluyinhloko lwe-acrophobia ukwesaba okukhulu izindawo eziphakanyiswe ukwethuka nokukhathazeka. Kwabanye abantu, ukuphakama ngokweqile kubangela lokhu kwesaba. Abanye bangasaba noma yiluphi uhlobo lokuphakama, kufaka phakathi izitebhisi ezincane noma izitulo.

Lokhu kungaholela ezinhlobonhlobo zezimpawu zomzimba nezingokwengqondo.

Izimpawu zomzimba ze-acrophobia zifaka:

• ukujuluka okukhulu, ubuhlungu besifuba noma ukuqina, nokushaya kwenhliziyo okwandayo lapho ubona noma ucabanga ngezindawo eziphakeme
• uzizwe ugula noma unekhanda elikhanyayo lapho ubona noma ucabanga ngamabanga aphezulu
• ukuthuthumela nokuqhaqhazela lapho ubhekene nezindawo eziphakeme
• uzizwe unesiyezi noma uthanda ukuwa noma ulahlekelwe ibhalansi yakho lapho ubheka phezulu endaweni ephakeme noma phansi ukusuka ekuphakameni
• ukuphuma endleleni yakho ukugwema ukuphakama, noma ngabe kwenza impilo yansuku zonke ibe nzima kakhulu

Izimpawu zengqondo zingafaka:

• ukwethuka lapho ubona izindawo eziphakeme noma ucabanga ukuthi kufanele ukhuphukele endaweni ephakeme
• ukuba nokwesaba ngokweqile kokubanjwa kwenye indawo phezulu
• ukubhekana nokukhathazeka okukhulu nokwesaba lapho kufanele ukhuphuke izitebhisi, ubuke ngefasitela, noma ushayele ibhuloho
• ukukhathazeka ngokweqile ngokuhlangana nezindawo eziphakeme ngokuzayo

Kubangelwa yini?

I-Acrophobia kwesinye isikhathi iyenzeka ngokuphendula kokuhlangenwe nakho okuhlukumezayo okubandakanya izindawo eziphakeme, ezinjenge:

• ukuwa endaweni ephakeme
• ukubukela omunye umuntu ewa endaweni ephakeme
• ukuhlaselwa ukwethuka noma okunye okuhlangenwe nakho okungekuhle ngenkathi usendaweni ephakeme

Kepha ama-phobias, kufaka phakathi i-acrophobia, nawo angakhula ngaphandle kwesizathu esaziwayo. Kulezi zimo, izakhi zofuzo noma izici zemvelo zingadlala indima.

Isibonelo, ungahle ube ne-acrophobia uma omunye umuntu emndenini wakho enza. Noma ufunde ukwesaba izindawo eziphakeme ngokubuka indlela yokuziphatha kwabanakekeli bakho esemncane.

Imfundiso yokuzulazula eguqukile

Okuthile okubizwa ngokuthi yi-evolve navigation theory nakho kungachaza ukuthi kungani abanye abantu beba ne-acrophobia.

Ngokwalo mbono, izinqubo ezithile zomuntu, kufaka phakathi ukuqonda kokuphakama, ziye zaguqulwa ngokukhetha kwemvelo. Ukubona okuthile njengokude kunalokho okuyikho kunganciphisa ubungozi bakho bokuwa okuyingozi, kwandise amathuba okuthi uphile ukuze uzalane ngaleyo ndlela.

Kutholakala kanjani?

I-Phobias, kufaka phakathi i-acrophobia, ingatholakala kuphela ngochwepheshe wezempilo yengqondo. Ungacela umhlinzeki wakho wezokunakekelwa kwezempilo ukuthi akudlulisele kudokotela wezifo zengqondo. Bangasiza ngokuxilongwa.

Kungenzeka baqale ngokukucela ukuthi uchaze ukuthi kwenzekani lapho uzithola ubhekene nokuphakama. Qiniseka ukuthi usho noma yiziphi ezinye izimpawu zempilo yengqondo ohlangabezane nazo kanye nokuthi unesikhathi esingakanani unalokhu kwesaba.

Ngokuvamile, i-acrophobia itholakala uma:

• gwema ngenkuthalo izindawo eziphakeme
• chitha isikhathi esiningi ukhathazeka ngokuhlangana nezindawo eziphakeme
• thola ukuthi lesi sikhathi esichithwa ukukhathazeka siqala ukuthinta impilo yakho yansuku zonke
• phendula ngokwesaba okusheshayo nokukhathazeka lapho uhlangana nezindawo eziphakeme
• ube nalezi zimpawu isikhathi esingaphezu kwezinyanga eziyisithupha

Ilashwa kanjani?

I-Phobias ayidingi ukwelashwa ngaso sonke isikhathi. Kwabanye, ukugwema into esatshwayo kulula kakhulu futhi akubi nomthelela omkhulu emisebenzini yabo yansuku zonke.

Kepha uma uthola ukuthi ukwesaba kwakho kukuvimba ekwenzeni izinto ofuna ukuzenza noma odinga ukuzenza - njengokuvakashela umngani wakho ohlala esitezi esiphezulu esakhiweni - ukwelashwa kungasiza.

Ukwelashwa kokuveza

Ukwelashwa kokuvezwa kubhekwa njengenye yezindlela zokwelashwa eziphumelela kakhulu kuma-phobias athile. Kulolu hlobo lokwelashwa, uzosebenza nodokotela ukuze uziveze kancane kulokho okuwesabayo.

Nge-acrophobia, ungaqala ngokubheka izithombe ngokombono womuntu ongaphakathi kwesakhiwo eside. Ungahle ubuke amavidyo kliphu wabantu abwela imigwaqo emincane, abagibelayo, noma ewela amabhuloho amancane.

Ekugcineni, ungaphuma uye kuvulandi noma usebenzise isitebhisi. Ngalesi sikhathi, uzobe usufunde izindlela zokuphumula zokukusiza ukunqoba ukwesaba ngalezi zikhathi.

Ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT ingasiza uma ungazizwa ukulungele ukuzama ukwelashwa ngokuvezwa. Ku-CBT, uzosebenzisana nodokotela ukuphonsela inselelo futhi uvuselele imicabango engemihle mayelana nokuphakama.

Le ndlela isengabandakanya nokuchayeka ezindaweni eziphakeme, kepha lokhu kuvame ukwenziwa kuphela ngaphakathi kokuphepha okuphephile kweseshini yokwelapha.

Ukuthola umelaphi kungakhathaza, kodwa akudingeki kube njalo. Qala ngokuzibuza imibuzo embalwa eyisisekelo:

• Yiziphi izingqinamba ofuna ukuzilungisa? Lokhu kungacaciswa noma kungacaci.
• Ingabe zikhona izici ezithile ongazithanda kumelaphi? Isibonelo, ingabe ukhululeka kakhulukazi nomuntu ohlanganyela ubulili bakho?
• Ungakhokhela malini ukusebenzisa iseshini ngayinye? Ngabe ufuna umuntu onikela ngamanani entengo noma amasu wokukhokha?
• Ukwelapha kuzongena kuphi ohlelweni lwakho? Ngabe udinga umuntu ongakubona ngesikhathi esithile? Noma ungathanda izikhathi ze-inthanethi?

Okulandelayo, qala ukwenza uhlu lwabelaphi endaweni yangakini. Uma uhlala e-United States, yiya e-American Psychological Association's therapist locator.

Ukhathazekile ngezindleko? Umhlahlandlela wethu ekwelashweni okungabizi kungasiza.

Imithi

Ayikho imishanguzo eyenzelwe ukwelapha ama-phobias.

Kodwa-ke, eminye imithi ingasiza ngezimpawu zokwethuka nokukhathazeka, njenge:

• Ama-beta blockers. Le mithi isiza ngokugcina umfutho wegazi nokushaya kwenhliziyo yakho ngezinga elingaguquki futhi kunciphise ezinye izimpawu zomzimba zokukhathazeka.
• I-Benzodiazepines. Le mithi iyisidakamizwa. Bangasiza ekunciphiseni izimpawu zokukhathazeka, kepha ngokuvamile banqunyelwe isikhathi esifushane noma ukusetshenziswa kwesinye isikhathi, njengoba bengaba umlutha.
• I-D-cycloserine (DCS). Lesi sidakamizwa singakhuphula izinzuzo zokwelashwa ngokuchayeka. Ngokuya kocwaningo olungama-22 olubandakanya abantu abaphila nezimo ezahlukahlukene ezihlobene nokukhathazeka, iDCS ibonakale isiza ukuthuthukisa imiphumela yokwelashwa ngokuvezwa.

Iqiniso langempela

Eminyakeni yamuva nje, abanye ochwepheshe baphendulise ukunaka kwabo kokubonakalayo okungokoqobo (i-VR) njengendlela engenzeka yokwelapha ama-phobias.

Okuhlangenwe nakho kwe-VR okucwilisayo kunganikeza ukuvezwa kulokho okuwesabayo endaweni ephephile. Ukusebenzisa isoftware yamakhompiyutha kukunika ithuba lokuthi ume masinyane uma izinto zizwakala zingaphezu kwamandla akho.

Kubhekwe imiphumela ye-VR kubantu abayi-100 abane-acrophobia. Ababambiqhaza babone kuphela amazinga aphansi okungajabuli phakathi nezikhathi ze-VR. Abaningi babika ukuthi ukwelashwa kwe-VR kwakusiza.

Ngenkathi ababhali bezocwaningo bebona ukuthi kudingeka olunye ucwaningo emkhakheni, baphethe ngokuthi i-VR ingaba yindlela yokwelashwa efinyeleleka kalula, futhi engabizi ngoba ingenziwa ekhaya.

Okubalulekile

I-Acrophobia ingenye yama-phobias avame kakhulu. Uma unokwesaba izindawo eziphakeme futhi uzithola ugwema izimo ezithile noma uchitha isikhathi esiningi ukhathazeka ngokuthi ungazigwema kanjani, kungakuhle ukufinyelela kumelaphi.

Umelaphi angakusiza ukuthi wakhe amathuluzi azokuvumela ukuthi unqobe ukwesaba kwakho futhi kukuvikele ekuthinteni impilo yakho yansuku zonke.