Ukukhathazeka

-Delile

• Isifinyezo
• Kuyini ukukhathazeka?
• Ziyini izinkinga zokukhathazeka?
• Yiziphi izinhlobo zokukhathazeka kokukhathazeka?
• Yini ebangela ukuphazamiseka kokukhathazeka?
• Ubani osengozini yokuphazamiseka kokukhathazeka?
• Ziyini izimpawu zokukhathazeka kokukhathazeka?
• Zitholakala kanjani izinkinga zokukhathazeka?
• Yiziphi izindlela zokwelapha ukuphazamiseka kokukhathazeka?

Isifinyezo

Kuyini ukukhathazeka?

Ukukhathazeka umuzwa wokwesaba, ukwesaba, nokungakhululeki. Kungakubangela ukuba ujuluke, uzizwe ungahlaliseki futhi ukhathazeke, futhi ube nokushaya kwenhliziyo okusheshayo. Kungaba ukusabela okujwayelekile ekucindezelekeni. Isibonelo, ungazizwa ukhathazekile lapho ubhekene nenkinga enzima emsebenzini, ngaphambi kokuhlolwa, noma ngaphambi kokwenza isinqumo esibalulekile. Kungakusiza ukwazi ukubhekana nesimo. Ukukhathazeka kungakunika amandla noma kukusize ugxile. Kepha kubantu abanezinkinga zokukhathazeka, ukwesaba akuyona into yesikhashana futhi kungaba nzima.

Ziyini izinkinga zokukhathazeka?

Izinkinga zokukhathazeka yizimo lapho uba khona nokukhathazeka okungapheli futhi okungaba kubi ngokuhamba kwesikhathi. Izimpawu zingaphazamisa imisebenzi yansuku zonke njengokusebenza komsebenzi, umsebenzi wesikole, kanye nobudlelwano.

Yiziphi izinhlobo zokukhathazeka kokukhathazeka?

Kunezinhlobo eziningi zokuphazamiseka kokukhathazeka, kufaka phakathi

• Isifo sokukhathazeka esijwayelekile (GAD).Abantu abane-GAD bakhathazeka ngezinkinga ezijwayelekile ezifana nezempilo, imali, umsebenzi, nomndeni. Kepha izinkathazo zabo zeqile, futhi banazo cishe nsuku zonke okungenani izinyanga eziyisithupha.
• Ukuphazamiseka kovalo. Abantu abanenkinga yokwethuka bahlaselwa yingebhe. Lezi yizikhathi ezizumayo, eziphindaphindwayo zokwesaba okukhulu lapho ingekho ingozi. Ukuhlaselwa kuza ngokushesha futhi kungahlala imizuzu embalwa noma ngaphezulu.
• Phobias. Abantu abane-phobias banokwesaba okukhulu okuthile okudala ingozi encane noma engekho nhlobo. Ukwesaba kwabo kungahle kube mayelana nezicabucabu, ukundiza, ukuya ezindaweni ezinabantu abaningi, noma ukuba sezimweni zomphakathi (ezaziwa njengokukhathazeka komphakathi).

Yini ebangela ukuphazamiseka kokukhathazeka?

Imbangela yokukhathazeka ayikaziwa. Izici ezinjengezakhi zofuzo, i-biology yobuchopho kanye ne-chemistry, ingcindezi, kanye nemvelo yakho kungadlala indima.

Ubani osengozini yokuphazamiseka kokukhathazeka?

Izici zobungozi bezinhlobo ezahlukahlukene zokuphazamiseka kokukhathazeka zingahluka. Isibonelo, i-GAD ne-phobias zivame kakhulu kwabesifazane, kepha ukukhathazeka komphakathi kuthinta abesilisa nabesifazane ngokulinganayo. Kunezici ezithile zobungozi ezijwayelekile zazo zonke izinhlobo zokuphazamiseka kokukhathazeka, kufaka phakathi

• Izici zobuntu ezithile, ezinjengokuba namahloni noma ukuhoxa uma usesimweni esisha noma uhlangana nabantu abasha
• Izehlakalo ezihlukumezayo ebuntwaneni noma ebudaleni
• Umlando womndeni wokukhathazeka noma ezinye izinkinga zengqondo
• Izimo ezithile zempilo yomzimba, njengezinkinga ze-thyroid noma i-arrhythmia

Ziyini izimpawu zokukhathazeka kokukhathazeka?

Izinhlobo ezahlukahlukene zokuphazamiseka kokukhathazeka zingaba nezimpawu ezihlukile. Kepha zonke zinenhlanganisela ye-

• Imicabango ekhathazayo noma izinkolelo okunzima ukuzibamba. Zikwenza uzizwe ungahlaliseki futhi ucindezelekile futhi uphazamise impilo yakho yansuku zonke. Azihambi futhi zingaba zimbi ngokuhamba kwesikhathi.
• Izimpawu zomzimba, njengokushaya ngamandla noma ukushaya kwenhliziyo okusheshayo, izinhlungu nezinhlungu ezingachazeki, isiyezi, nokuphefumula
• Izinguquko ekuziphatheni, njengokugwema imisebenzi yansuku zonke obukade uyenza

Ukusebenzisa i-caffeine, ezinye izinto, nemithi ethile kungenza izimpawu zakho zibe zimbi kakhulu.

Zitholakala kanjani izinkinga zokukhathazeka?

Ukuthola ukuphazamiseka kokukhathazeka, umhlinzeki wakho wokunakekelwa kwezempilo uzokubuza ngezimpawu zakho nomlando wezokwelapha. Ungase futhi ube nokuhlolwa komzimba nokuhlolwa kwebhu ukuze uqiniseke ukuthi inkinga yezempilo ehlukile ayisiyona imbangela yezimpawu zakho.

Uma ungenayo enye inkinga yezempilo, uzothola ukuhlolwa kwengqondo. Umhlinzeki wakho angakwenza, noma ungathunyelwa kuchwepheshe wezempilo yengqondo ukuze akuthole.

Yiziphi izindlela zokwelapha ukuphazamiseka kokukhathazeka?

Izindlela zokwelapha eziyinhloko zokuphazamiseka kokukhathazeka yi-psychotherapy (i-talk therapy), imithi, noma kokubili:

• Ukwelashwa kokuziphatha kwengqondo (CBT) uhlobo lokwelashwa kwengqondo okuvame ukusetshenziselwa ukwelapha ukuphazamiseka kokukhathazeka. I-CBT ikufundisa izindlela ezahlukahlukene zokucabanga nokuziphatha. Kungakusiza ukuthi ushintshe indlela osabela ngayo ezintweni ezikwenza uzwe uvalo nokukhathazeka. Kungabandakanya ukwelashwa kokuchayeka. Lokhu kugxile ekutheni ubhekane nokwesaba kwakho ukuze ukwazi ukwenza izinto obukade uzigwema.
• Imithi ukwelapha ukuphazamiseka kokukhathazeka kubandakanya imithi elwa nokukhathazeka kanye nezidambisigciwane ezithile. Ezinye izinhlobo zemithi zingasebenza kangcono ezinhlotsheni ezithile zokuphazamiseka kokukhathazeka. Kufanele usebenze ngokusondelene nomhlinzeki wakho wezokunakekelwa kwempilo ukuthola ukuthi imuphi umuthi olungele wena. Kungase kudingeke uzame imithi engaphezu kweyodwa ngaphambi kokuba uthole owufanele.

I-NIH: Isikhungo Sikazwelonke Sezempilo Yengqondo

• Ukukhathazeka: Okudingeka Ukwazi
• Ungamsiza Kanjani Umuntu Onenkathazo