Kuyini Ukukhathazeka Okusebenza Kakhulu?

-Delile

• Kuyini Ukukhathazeka Okusebenza Kakhulu?
• Yiziphi Izimpawu Nezimpawu Zokukhathazeka Okusebenza Kakhulu?
• Izimpawu Ezingokomzwelo Zokukhathazeka Okusebenza Kakhulu:
• Izimpawu Zomzimba Zokukhathazeka Okusebenza Kakhulu:
• Ingabe Kukhona Ukwelashwa Kokukhathazeka Okusebenza Kakhulu?
• Yinike igama futhi uyijwayele
• Zama Ukwelashwa, Ikakhulukazi i-CBT
• Yenza Okuncane
• Zijwayeze Ngaphandle Kokwelapha
• Buyekeza kwe-

Ngenkathi ukukhathazeka okusebenza okuphezulu kungesikho ukuxilongwa ngokusemthethweni kwezokwelapha, kuyigama eliya ngokuya lisetshenziswa ukuchaza iqoqo lezimpawu ezihlobene nokukhathazeka ezingabonisa kahle isimo (izimo) esingaxilongwa.

Kungani kwanda ukuthandwa? Ngokuya ngezimo zempilo yengqondo, "kuyakhanga" ngandlela thile, ngokusho kuka-Elizabeth Cohen, Ph.D, isazi sokusebenza kwengqondo sase-New York City. Kaningi kunalokho, abantu bangathanda ukubhekwa "njengokusebenza okuphezulu" kunokuba nje "bakhathazeke ngokujwayelekile," uyachaza, owengeza ngokuhlekisa, ukuthi abantu bathanda "ukuba nesifo esibenza bazwakale kahle."

Ngandlela-thile, lokhu kufana nehhashi leThrojani; kungaholela kulabo obekungavamisile ukungena ngempilo yabo yengqondo ukuthi babheke ngaphakathi. Ngenxa yokuthi kusekuningi ukucwaswa okugubuzele zonke izinhlobo zokuxilonga impilo yengqondo, isifiso sokuziqhelelanisa nalezi zimo singakhinyabeza ukucabanga kwangaphakathi kanye nokufinyelela ekunakekelweni kwengqondo okudingekayo, kuchaza uCohen. Kepha, ngakolunye uhlangothi, ukufakwa ilebula "kokusebenza okuphezulu" kungahlinzeka indawo yokufinyelela enobungani, ngokwengxenye endleleni lesi simo esakhiwe ngayo. (Okuhlobene: I-Stigma Ezungeze Imithi Yengqondo Iphoqa Abantu Ukuba Bahlupheke Ngokuthula)

Lokho akusho, noma kunjalo, ukuthi kukhona ukukhathazeka "okusebenza okuphansi" noma ukuthi ezinye izinhlobo zokukhathazeka zisebenza kancane. Ngakho-ke, yini ukukhathazeka okuphezulu kakhulu? Phambili, ochwepheshe badiliza konke odinga ukukwazi mayelana nokukhathazeka okusebenza okuphezulu, kusuka kwizimpawu nezimpawu kuya ekwelashweni.

Kuyini Ukukhathazeka Okusebenza Kakhulu?

High-ukusebenza ukukhathazeka kuyinto hhayi ukuxilongwa okusemthethweni kwezokwelapha okwaziwa yi-Diagnostic and Statistical Manual of Mental Disorder (DSM), ikhathalogi yezimo zengqondo ezisetshenziswa kakhulu odokotela ukuthola iziguli. Kodwa-ke, kuvame ukubonwa ngabasebenzi abaningi bezempilo yengqondo njengengqikithi yesifo sokukhathazeka esijwayelekile, kusho uCohen. I-GAD yisifo sokukhathazeka esibonakala ngokukhathazeka okungapheli, ukukhathazeka ngokweqile, kanye nokungezwani okunehaba, noma ngabe kuncane noma akukho okukucasulayo, ngokusho kweNational Institute of Mental Health. Lokho kungenxa yokuthi ukukhathazeka okusebenza kahle empeleni "kuyinhlanganisela yezimo ezahlukahlukene ezihlobene nokukhathazeka," uyachaza. "Inabantu abajabulisayo okuvame ukuza nokukhathazeka komphakathi, izimpendulo zomzimba kanye 'nokulinda esinye isicathulo ukuthi sehle' ingxenye ye-GAD, kanye nehemuhemu lokuphazamiseka okuphoqelela ngokweqile (OCD)."

Empeleni, ukukhathazeka okusebenzayo kuwuhlobo lokukhathazeka olushukumisela umuntu ukuba akhiqize ngokweqile noma abe ne-hyper-perfectionistic, ngaleyo ndlela anikeze imiphumela ebonakala "emihle" (emhlabeni wezinto ezibonakalayo nangokwenhlalo). Kepha lokhu kuza ngezindleko zengqondo ngandlela thile: njengoba besebenza kanzima futhi kanzima ukufeza isifaniso u-A +, ngasikhathi sinye badlula ngokweqile ukwesaba (okungukuthi ukwehluleka, ukulahlwa, ukwaliwa) okubhebhethekisa umlilo, kuchaza uCohen.

Noma kunjalo, kungase kube nzima ukukhomba lapho umuntu enenkinga yokukhathazeka okuphezulu - kangangokuthi, eqinisweni, ngokuvamile kubizwa ngokuthi "ukukhathazeka okufihliwe," ngokusho kochwepheshe lapha. Lokhu kungenxa yengxenye enkulu yengxenye "yokusebenza okuphezulu" yokukhathazeka okuphezulu, abantu abangajwayele ukuyihlobanisa nesifo sengqondo noma izinselele zempilo yengqondo. (Noma, isikhumbuzi esinobungane, impilo yengqondo yehlukile, futhi lezi zimo azibukeki zifana nawo wonke umuntu.)

"Ngokuvamile, abantu abanezinkathazo ezisebenza kakhulu babukeka njengezinkanyezi ze-rock futhi babonisa imigibe yangaphandle yempumelelo," kusho isazi sokusebenza kwengqondo emitholampilo u-Alfiee Breland-Noble, Ph.D., umqondisi we-AAKOMA Project, engenzi nzuzo ezinikele ekunakekelweni kwezempilo yengqondo nocwaningo. Ngamanye amagama, impilo yabo esesidlangalaleni, impilo yangaphandle ivamise ukumakwa ngomsebenzi omkhulu, impumelelo, kanye / noma impilo yomndeni neyasekhaya epholile - konke lokhu kuvame ukwenziwa ukwesaba kunokushiseka: "ukwesaba ukungaziqhathanisi nabanye , ukwesaba ukushiyeka emuva, noma ukwesaba ukuguga, "kusho uCohen. Laba ngabantu abavame ukuba "nakho konke" ebusweni, kodwa kufana nokufana, ne-Instagram esesimweni somuntu - ubona kuphela okuvelele.

Futhi ngenkathi izifunzo zenkundla yezokuxhumana seziqala ukugcwala kokuthunyelwe okwengeziwe kwe-#nofilter (kanye ne-TG yalokho ngenxa yokuthi i-screw 👏 the 👏 stigma 👏), umphakathi uvame ukuklomelisa labo abanokukhathazeka okusebenzayo, ngaleyo ndlela uqhubekisela phambili le mpumelelo-akunandaba-i ukucabanga kwengqondo.

Thatha, isibonelo, othile, ngenxa yokukhathazeka noma ukwesaba ukuthi akenzi okwanele ukujabulisa umphathi wakhe, wachitha impelasonto yonke esebenza kuphrojekthi ethile. Babuyela emsebenzini ngoMsombuluko sebephelelwe amandla futhi becinene. Noma kunjalo, kungenzeka ukuthi banconywe ngumphathi wabo nozakwabo, ababizwa ngokuthi "umdlali weqembu," futhi banconywa njengomuntu okungekho msebenzi omkhulu kakhulu kuye noma omncane kakhulu. Kukhona inqwaba yokuqinisa okuhle kwalokhu kuziphatha okugqugquzelwa ukukhathazeka okunganempilo noma okuzwakalayo. Futhi, ngenxa yayo, umuntu onenkinga yokusebenza okuphezulu uzocabanga ukuthi ukusebenza kwabo ngokweqile, ukuthambekela kokufuna ukuphelela yikhona okubangela impumelelo yabo, kusho uCohen. "Kodwa, empeleni, lokhu kuziphatha kubashiya bekhathazekile, besenkingeni futhi bekhathazekile." (Kufana nokukhathala.)

"Uma uthola ukuthi iziphi izindlela zokuziphatha ezisebenzayo, uyaziphinda; ufuna ukusinda, ekugcineni, futhi uma ukholelwa ukuthi kuyasiza ekusindeni kwakho, ukwenze ngokwengeziwe," kuchaza uCohen. "Ukuziphatha okuhambisana nokukhathazeka okuphezulu kusebenza ngempela, kuqiniswa kakhulu yizwe elikuzungezile."

Ngakho-ke, ukuphelela, ukujabulisa abantu, ukufeza ngokweqile, nokusebenza ngokweqile - noma ngabe kunomthelela omubi kangakanani empilweni yengqondo - ngokuqondakalayo zonke izimpawu zokukhathazeka okusebenza kahle. Yiqiniso, lokho kuwuhlu olufushane nje lwezimpawu ezingenzeka zokukhathazeka okuphezulu.Isibonelo, ungaba necala lokuxolisa njalo, kusho uCohen. "Ukuthi 'ngiyaxolisa kakhulu,' noma 'ngiyaxolisa kakhulu ukuthi ngiphuzile ukufika,' kubonwa njengonembeza - kodwa empeleni, uzifaka ingcindezi eyengeziwe kuwe."

Ngokuqondene nezinye izimpawu zokukhathazeka okuphezulu ...

Yiziphi Izimpawu Nezimpawu Zokukhathazeka Okusebenza Kakhulu?

Lo ngumbuzo okhohlisayo ongawuphendula. Kungani? Ngoba, njengoba kushiwo ngaphambili, ukukhathazeka okusebenza okuphezulu akuyona into elula ukuyibona noma ukuyikhomba. "Umuntu ojwayelekile akakwazi ukubona ukuthi ukukhathazeka okusebenza kahle kumlimaza kanjani umuntu ophila nakho," kusho uBreland-Noble, owengeza ngokuthi noma njengochwepheshe, kungathatha izikhathi ezimbalwa ngaphambi kokuba ukwazi ukubona "ubukhulu besiguli ukukhathazeka "uma" kusebenza okuphezulu. "

Ngaphezu kwalokho, ukukhathazeka okusebenza okuphezulu (kanye ne-GAD yalolo daba) kungenza futhi kuvame ukubukeka kwehlukile ngokuya ngesiguli nokuguquguqukayo, njengesiko labo. Lokhu kubangelwa ikakhulu ingxenye yokuthi ukukhathazeka okusebenza okuphezulu akusikho ukuxilongwa okusemthethweni kwezokwelapha futhi nangenxa yokushoda kwe-BIPOC ezifundweni zezempilo yengqondo, kuchaza uBreland-Noble, empeleni owaqala i-AAKOMA Project ngaleso sizathu. “Ngakho-ke, anginaso isiqiniseko sokuthi thina njengochwepheshe bezempilo yengqondo sinokuqonda okujulile ngohlu olugcwele lwezitayela zokwethula njengoba kuhlobene nokukhathazeka, ngokujwayelekile, kanye nokukhathazeka okusebenzayo ikakhulukazi,” usho kanje. (Okuhlobene: Izinsizakusebenza Zempilo Yengqondo Ezitholakalayo Nezesekayo zeBlack Womxn)

Sekushiwo lokho, bobabili ochwepheshe bathi kunezimpawu ezijwayelekile zokukhathazeka okusebenzayo.

Izimpawu Ezingokomzwelo Zokukhathazeka Okusebenza Kakhulu:

• Ukucasuka
• Ukungahlaliseki
• Ukuqina
• Ukucindezeleka, ukukhathazeka, ukukhathazeka
• Ukwesaba
• Inkinga yokugxilisa ingqondo

Umzimba wakho ngokomzimba nangokwengqondo kufana, futhi izimpawu zakho zengqondo zizoveza izimpawu zomzimba (futhi okuphambene nalokho). "Imizimba yethu ayihlukene njengephansi lasesibhedlela," kusho uCohen. Ngakho…

Izimpawu Zomzimba Zokukhathazeka Okusebenza Kakhulu:

• Izinkinga zokulala; ubunzima bokuvuka noma ukuvuka ngokwesaba
• Ukukhathala okungapheli, umuzwa ophelile
• Ubuhlungu bemisipha (isib.
• I-migraines engapheli kanye nekhanda
• Isicanucanu ngokulindela imicimbi

Ingabe Kukhona Ukwelashwa Kokukhathazeka Okusebenza Kakhulu?

Lolu hlobo lwenselelo yempilo yengqondo lungalawulwa ngokuphelele, futhi ukuphinda usebenze ngokuziphatha noma imikhuba kufinyeleleka ngokuphelele. "Ukusebenzela ukunciphisa ukukhathazeka okusebenza okuphezulu nokuzithuthukisa, noma kunjalo, kuyinqubo yansuku zonke futhi inzima; kufana nokuthi isikhathi ngasinye lapho unethuba lokuwela ekuziphatheni, kufanele wenze okuphambene nalokhu," kusho uCohen.

Njengoba uCohen ukubeka, ukukhathazeka okusebenza okuphezulu "kuyindlela yokuba semhlabeni; indlela yokuxhumana nomhlaba - futhi umhlaba awusuki." Lokhu kusho ukuthi uma ubhekene nokukhathazeka okusebenza kahle, "uneminyaka neminyaka yokuhlehlisa isimo," esho. Nansi indlela:

Yinike igama futhi uyijwayele

Ekusebenzeni kukaBreland-Noble, usebenza "ukunciphisa ukucwaswa ngokuqamba nokukwenza kubejwayelekile" ukukhathazeka, kufaka phakathi ukukhathazeka okusebenza kakhulu. "Ngifuna iziguli zami ziqonde ukuthi azisodwa, abantu abaningi baphila nalokhu, futhi kunempilo indlela yokuphila - kodwa kuphela uma uqamba igama futhi ukwazisa ukuthi ubhekene nani. "(Okuhlobene: Ungalisebenzisa Kanjani Isondo Lemizwa Ukuqamba Imizwa Yakho - nokuthi Kungani Kufanele)

Zama Ukwelashwa, Ikakhulukazi i-CBT

Zombili izazi zokusebenza kwengqondo zincoma ukwelashwa kokuziphatha kwengqondo, uhlobo lwe-psychotherapy olusiza abantu ukuthi babone futhi bashintshe izindlela zokucabanga ezilimazayo, ngakho-ke, uchwepheshe oqeqeshiwe ongakuqondisa kulezi zindlela nakwezinye izindlela zokwelapha. "I-CBT igxile emicabangweni eyenza ukuthi ibe ngendlela futhi iqhubekisele phambili le mpumelelo," kuchaza uCohen. "Uma uphonsela inselelo imicabango yakho, noma kunjalo, ungabona izinguquko endleleni ocabanga ngayo, ngaleyo ndlela, nangendlela oziphatha ngayo." (Funda nge-CBT, hlola izinhlelo zokusebenza zempilo yengqondo, noma bheka ku-telemedicine uma ufuna ukuqonda okwengeziwe.)

Yenza Okuncane

"Ukuzikhukhumeza okuncane, ukuphendula kancane kuma-imeyili nemibhalo ngaso sonke isikhathi, ungaxolisi kangako. Yenza okuncane ngokuthatha ikhefu elingcwele futhi uyeke ukwenza kahle - ngaphandle kokuthi kulungiselelwa injabulo noma ukukhululeka," kuphakamisa uCohen. Impela, lokho kulula ukukusho kunokukwenza, ikakhulukazi uma usunomkhuba wokuba khona njalo. Ngakho-ke, thatha iseluleko seCohens bese uqala ukulinda amahora angama-24 ngaphambi kokubuyisa i-imeyili noma umbhalo (uma ungakwazi, kunjalo). "Ngaphandle kwalokho abantu balindela izimpendulo ezisheshayo ezivela kuwe," okuqhuba lo mjikelezo ongenampilo wokukhathazeka okusebenza okuphezulu. "Kwenze kucace ukuthi ufuna imiphumela emihle, hhayi imiphumela esheshayo; ukuthi uyazi ukuthi kunenzuzo ekuboniseni nokuthatha isikhathi," uyanezela.

Zijwayeze Ngaphandle Kokwelapha

Ukwelashwa akukwenzi - futhi akufanele - kuvalelwe isikhathi esimisiwe samasonto onke. Esikhundleni salokho, qhubeka nokwakhela kulokho enixoxa ngakho futhi nisebenze kukho ngeseshini ngayinye ngokuthi, ngokucindezela ikhefu phakathi nosuku bese uhlela ubuchopho nomzimba wakho. Lapho esebenza ekwenzeni ngcono ukuthambekela kwakhe kokukhathazeka okuphezulu, uCohen uthole ukuthi ukwenza lokhu kucabanga ekupheleni kosuku nasekuseni kumsizile wabona lapho esebenza kahle kakhulu ngokusebenza nje ngoba esebenza ngempumelelo efanayo. “Ekugcineni, ngabona ukuthi uma ngifunda i-imeyili ngo-5 ntambama, ngizophendula ngendlela ehluke kakhulu kunasekuseni. Ekuseni, ngangizizwa ngingcono, ngizethemba ngokwengeziwe ngenkathi kusihlwa, ngangizibukela phansi futhi ngixolise,” kuchaza yena. (Zombili lezi, isikhumbuzi, ziyizimpawu noma izimpawu zokukhathazeka okuphezulu.)

Enye indlela yokwenza lokho ochwepheshe bobabili abakubiza ngokuthi "ukubhekana nokuqhubeka okusebenzayo"? Ukuthola nje imizila enempilo oyithandayo futhi "ekunika amandla," kuncoma uBreland-Noble. "Kwabanye, lokhu ukuzindla, kwabanye umthandazo, kwabanye, ubuciko."

Buyekeza kwe-