Ungaphila kanjani ne-Enochlophobia, noma Ukwesaba Izixuku

-Delile

• Ukuthinta kanjani impilo yansuku zonke
• Izimpawu
• Izimbangela
• Ungayiphatha kanjani
• Ukwelashwa
• Uzokhuluma nini nodokotela
• Okubalulekile

I-Enochlophobia isho ukwesaba izixuku. Kusondelene kakhulu ne-agoraphobia (ukwesaba izindawo noma izimo) kanye ne-ochlophobia (ukwesaba izixuku ezinjengezixuku).

Kepha i-enochlophobia ihlobene kakhulu nezingozi ezibonakalayo ezibangelwa yimibuthano emikhulu yabantu ongahlangana nabo empilweni yakho yansuku zonke. Kubandakanya nokwesaba ukubambeka, ukulahleka, noma ukulinyazwa esixukwini.

Lokhu kwesaba kuwela ngaphansi kwesambulela sama-phobias, achazwa njengokwesaba okungenangqondo okungadala ukukhathazeka okukhulu. Eqinisweni, iNational Institute of Mental Health ilinganisela ukuthi cishe amaphesenti ayi-12.5 amaMelika azobhekana nama-phobias ngesikhathi esithile esaphila.

Uma wesaba izixuku, ungathola izimo ezithile ziyinselele, ikakhulukazi uma uhlala noma usebenza endaweni enabantu abaningi. Yize kungekho ukuxilongwa okusemthethweni kwezokwelapha kwe-enochlophobia, ezinye izindlela zokwelashwa zingakusiza ukunqoba ukwesaba kwakho. Ezinye izindlela zokwelashwa zingasiza ngezimpawu ezihlobene.

Ukuthinta kanjani impilo yansuku zonke

I-Phobias efana ne-enochlophobia ingaholela ekwesabeni okukhulu ngemicimbi okungenzeka ingenzeki. Noma ungaqaphela ukuthi ukwesaba okukhulu kangaka kwezixuku akunangqondo, akukunciphisi ukukhathazeka kwangempela okungenzeka njengomphumela we-phobia yakho.

Uma une-enochlophobia, ungahle ube nokukhathazeka okukhulu noma kunini lapho uhlangana nesixuku sabantu. Ukwesaba kwakho kungahle kungagcini emicimbini eminyene, njengemikhosi, imidlalo yezemidlalo, noma amapaki wetimu.

Ungase futhi wesabe izixuku ongahlangana nazo nsuku zonke, kufaka phakathi:

• ebhasini, esitimeleni, noma olunye uhlobo lokuhamba komphakathi
• ezindaweni zemidlalo yaseshashalazini
• ezitolo ezidayisa ukudla noma ezitolo ezinkulu
• emapaki angaphandle
• emabhishi noma emachibini okubhukuda omphakathi

Akukhona nje ukuxhumana ngqo nezixuku okungadala i-enochlophobia. Kwezinye izimo, ukucabanga nje ngokuba sesixukwini kungaholela ekucindezelekeni nasekukhathazekeni.

I-Phobias efana ne-enochlophobia nayo ingathinta ezinye izindawo zempilo yakho, ezifana nomsebenzi nesikole.

Izimpawu

Izimpawu ze-enochlophobia ziyefana nezokukhathazeka. Kubandakanya:

• ukukhuphuka kwenhliziyo
• ukujuluka
• isiyezi
• ukuphelelwa umoya
• isisu esibuhlungu
• isifo sohudo
• ekhala

Ngokuhamba kwesikhathi, ukwesaba kwakho izixuku kungakushiya uzizwe sengathi awukwazi ukubamba iqhaza emisebenzini ethile. Lokhu kungadala ezinye izimpawu ezingokwengqondo, kufaka phakathi ukudangala, ukuzethemba okuphansi, nokunciphisa ukuzethemba.

Izimbangela

Yize imbangela ngqo ye-enochlophobia ingaziwa, kucatshangwa ukuthi ama-phobias angaxhunyaniswa nezinkinga zokukhathazeka.

Bangase futhi bafundiswe noma bazuze njengefa. Uma omunye wabazali bakho enomlando wesixuku esesabayo, khona-ke kungenzeka ukuthi uthathe kuma-phobias abo useyingane futhi ekugcineni wahlakulela ukwesaba okufanayo ngokwakho.

Yize i-phobia ethile ingahle ibaleke emndenini wakho, ungahle uhlakulele uhlobo oluhlukile lwe-phobia kusuka kubazali bakho nasezihlotsheni zakho. Isibonelo, umuntu oyedwa angaba ne-agoraphobia noma i-phobia yomphakathi, ngenkathi ungahle ube ne-enochlophobia.

Okuhlangenwe nakho okubi kwesikhathi esedlule nakho kungaholela ekwesabeni izixuku.

Isibonelo, uma wake walimala esixukwini noma walahleka eqenjini elikhulu labantu, ungahle ucabange ukuthi lesi sehlakalo esifanayo sizokwenzeka futhi. Umqondo wakho uzobe ukutshela ukuthi kufanele ugweme izixuku ukuze ungabhekani nanoma iyiphi ingozi.

Okwehlukanisa i-enochlophobia ekungathandini okujwayelekile kwezixuku ukuthi ukwesaba kungathatha impilo yakho yansuku zonke. Ngenxa yokwesaba kwakho, ungahle ujwayeze ukugwema, okusho ukuthi ushintsha uhlelo lwakho nemikhuba yakho ukuze uqiniseke ukuthi awuhlangabezani nanoma yiziphi izixuku.

Ukugwema kungakusiza uzizwe ukhululekile ngoba kugcina izimpawu zakho ze-phobia zikhona. Kepha kungakufaka enkingeni ngokuhamba kwesikhathi. Kungakuholela ekubeni weqe okuhlangenwe nakho okubalulekile noma imisebenzi yobumnandi, futhi kungadala izinkinga nomndeni noma nabangane.

Ungayiphatha kanjani

Ngoba i-enochlophobia ingaholela ekwesabeni okukhulu, kungaba yinselele ukuhlala nayo. Ungaba nobunzima ikakhulukazi uma uvame ukuvezwa izixuku.

Ukugwema kungasiza, kepha ukuthembela kulo mkhuba ngaso sonke isikhathi kungenza i-phobia yakho ibe yimbi kakhulu. Esikhundleni salokho, ungabheka kwezinye izindlela ezingakusiza ukuthi uphile kangcono noma wehlise ukwesaba kwakho izixuku.

Ukucabangela kungenye yezindlela ongazama ngazo ukunciphisa i-enochlophobia yakho. Gxila ekubeni sesikhathini, ukuze ingqondo yakho ingazuli kuzimo ze-uma-ke. Ukwenza lokhu kungakusiza ukuthi uhlale phansi futhi uvikele ukwesaba okungenangqondo ekuqhamukeni.

Uma uhlangabezana nesixuku esikhulu noma uhlela ukuba munye, zama ukuzibona ngeso lengqondo uphephile futhi uzethemba endaweni okuyo. Uma kungenzeka, ungacela umngane noma othandekayo ukuthi akuphelezele emcimbini ophithizelayo.

Ukunciphisa ukukhathazeka kungakusiza futhi ukuphatha izimpawu ze-enochlophobia. Amasu wansuku zonke afaka:

• ukuzivocavoca umzimba njalo
• ukudla okunempilo
• ukulala ngokwanele
• i-hydration eyanele
• i-caffeine encane
• izindlela zokuphumula, njengokuzivocavoca ukuphefumula
• isikhathi osichitha emisebenzini oyithandayo
• imisebenzi yomphakathi ebandakanya amaqembu amancane

Ukwelashwa

Ukwelashwa yindlela eyinhloko yokwelashwa kwe-enochlophobia. Kungabandakanya inhlanganisela yokwelashwa kwezinkulumo namasu okususa ukungafuneki, njengokulandelayo:

• Ukwelashwa kokuziphatha kwengqondo (CBT). I-CBT wuhlobo lokwelashwa kokukhuluma okusiza ukuthi usebenze ngokwesaba kwakho futhi ufunde ukuthi ungayishintsha kanjani imikhuba yokucabanga engenangqondo ngemicabango enengqondo.
• Ukwelashwa kokuveza. Kule ndlela yokwenqaba, kancane kancane uvezwa ezixukwini. Udokotela wakho angahamba nawe.
• Ubuchwepheshe beqiniso obungokoqobo. Le ndlela evelayo yokwelashwa kokuchayeka ingakusiza ukuthi ungazinaki ezixukwini ngaphandle kokuba kuzo.
• Ukwelashwa okubonakalayo. Ngokwelapha okubukwayo, ukhonjiswa izithombe nezithombe zezixuku ukusiza ukuhlela kabusha ukucabanga kwakho ngaphambi kokuvezwa kwangempela kwempilo.
• Ukwelashwa kweqembu. Lo mkhuba ungakuxhumanisa nabanye ababhekana nama-phobias.

Kwesinye isikhathi, umhlinzeki wezokunakekelwa kwempilo angahle anikeze imishanguzo yokusiza ekunciphiseni izimpawu zokukhathazeka ongazithola nge-enochlophobia. Abelaphi abakwazi ukukusho lokhu. Izinketho zemithi ongazenza zifaka phakathi ama-anti-depressants, beta-blockers, kanye nama-sedatives.

Uzokhuluma nini nodokotela

Uma wena noma othandekayo unokwesaba izixuku, kungenzeka ukuthi usuvele wazi kahle ukuthi luhlobo luni lwe-phobia. Akuwona wonke ama-phobias adinga ukunakekelwa kwezokwelapha, kepha uma i-enochlophobia yakho inzima ngokwanele ukuthi ingaphazamisa impilo yakho yansuku zonke, kungasiza ukukhuluma nodokotela.

Udokotela wakho oyinhloko uyindawo enhle yokuqala. Ngokuya ngobukhulu bezimpawu zakho, udokotela wakho angakudlulisela kudokotela wezifo zengqondo noma isazi sokusebenza kwengqondo ukuze uqhubeke nokuhlolwa.

Alukho uvivinyo lwezokwelapha olungahlola i-enochlophobia. Esikhundleni salokho, uchwepheshe wezempilo yengqondo kungenzeka ukuthi ugcwalise uhlu lwemibuzo ekuvumela ukuthi ukale imvamisa nobukhulu bezimpawu zakho. Lowo muntu angakusiza futhi ukuthi ubone ukuthi yini ebangela ukwesaba kwakho ukuze ukwazi ukuzisebenzisa.

Ukubona uchwepheshe wezempilo yengqondo kudinga isibindi - futhi ngokushesha lapho ufuna usizo, umphumela uba ngcono ngokwesaba kwakho okukhulu kwezixuku. Cishe ngeke ukunqobe ukwesaba kwakho ngobusuku obubodwa. Kepha ngokwelashwa okuqhubekayo ngaphezulu kwamasonto noma izinyanga, ungafunda ukuguqula indlela yakho yokucabanga yamanje.

Okubalulekile

Ukungathandi okuvamile kwezixuku ngokuvamile akuyona imbangela yokukhathazeka. Kepha uma ubesaba kakhulu, ungahle ube ne-enochlophobia.

Uma lokhu kwesaba kuphazamisa inqubo yakho yansuku zonke nekhwalithi yempilo, sekuyisikhathi sokukhuluma nodokotela wakho bese ucela izeluleko ezithile.

Ukwelashwa - futhi kwesinye isikhathi imishanguzo - kungakusiza ubhekane nokwesaba kwakho ukuze ngolunye usuku ukwazi ukuhlangana nesixuku kalula.