Umlobi: Louise Ward
Usuku Lokudalwa: 7 Ufebhuwari 2021
Ukuvuselela Usuku: 19 Unovemba 2024
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Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more
Ividiyo: Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more

-Delile

Abantu abaningi bayabuza: Ingabe ukukhathazeka kuyizakhi zofuzo? Ngenkathi kubonakala sengathi kunezinto eziningi ezingakubeka engcupheni yokuthola ukuphazamiseka kokukhathazeka, ucwaningo lukhombisa ukuthi ukukhathazeka kuyifa, okungenani ngokwengxenye.

Yini ebangela ukukhathazeka?

Abaphenyi abaqiniseki ngamaphesenti ayi-100 ukuthi yini ebangela ukuphazamiseka kokukhathazeka. Inkinga ngayinye yokukhathazeka inezici zayo eziyingozi, kepha ngokusho kweNational Institute of Mental Health, kungenzeka ukuthi ube nenkinga yokukhathazeka uma:

  • uke waba nokuhlangenwe nakho okubuhlungu empilweni
  • unesimo somzimba esixhunyaniswe nokukhathazeka, njengokuphazamiseka kwegilo
  • izihlobo zakho ezizalayo zinenkinga yokukhathazeka noma ezinye izifo zengqondo

Ngamanye amagama, izinkinga zokukhathazeka zingaba zofuzo zombili futhi zibangelwe yizimo zemvelo.


Uthini ucwaningo?

Iminyaka eyishumi yocwaningo ihlole ukuxhumana kwefa ekukhathazekeni. Isibonelo, kuqaphele ukuthi izici ezithile ze-chromosomal zixhunywe kuma-phobias kanye ne-panic disorder.

Ukubheka ukugula kwengqondo namawele kwathola ukuthi isakhi sofuzo i-RBFOX1 singenza umuntu abe sethubeni lokuba nenkinga yokukhathazeka ejwayelekile. I-A ikhombisile ukuthi ukuphazamiseka kokukhathazeka komphakathi, i-panic disorder, kanye nokukhathazeka okujwayelekile kokukhathazeka konke kuxhunyaniswe nezakhi zofuzo ezithile.

Muva nje, kuphethwe ukuthi isifo sokukhathazeka esijwayelekile (GAD) singazuzwa njengefa, i-GAD nezimo ezihambisanayo zixhunyaniswa nezakhi zofuzo ezahlukahlukene.

Abaphenyi abaningi baphetha ngokuthi ukukhathazeka kuyizakhi zofuzo kodwa futhi kungathonywa yizimo zemvelo. Ngamanye amagama, kungenzeka ube nokukhathazeka ngaphandle kokuthi kusebenze emndenini wakho. Kuningi mayelana nokuxhumana phakathi kwezakhi zofuzo nezinkinga zokukhathazeka esingakuqondi, futhi kudingeka olunye ucwaningo.

Ziyini izimpawu zokukhathazeka kokukhathazeka?

Ukukhathazeka uqobo kungukuzwa hhayi ukugula kwengqondo, kepha kunezimo eziningi ezihlukaniswe njengezinkinga zokukhathazeka. Lokhu kufaka phakathi:


  • Isifo sokukhathazeka esijwayelekile (GAD): ukukhathazeka okungapheli ngezinto ezivamile, ezenzeka nsuku zonke nezimo
  • Ukuphazamiseka kovalo: kaningi, ukwethuka okuqhubekayo
  • Kutholakala kanjani ukukhathazeka?

    Ukuze utholakale unesifo sokukhathazeka, kuzofanele ukhulume nodokotela bezempilo yengqondo njengodokotela wezifo zengqondo, isazi sokusebenza kwengqondo, umeluleki oqeqeshiwe onelayisense (LPC), noma usonhlalakahle.

    Uzoxoxa ngemicabango yakho, imizwa, nokuziphatha. Bazophinde bakhulume nawe ngezimpawu zakho bese beqhathanisa izimpawu zakho nalezo ezichazwe ku-Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

    Yini ukwelashwa kokukhathazeka?

    Ukwelashwa

    Ukwelashwa kungasiza kulabo abanezinkinga zokukhathazeka. Ukwelashwa kungakufundisa amathuluzi awusizo nokuqonda, kukusize uhlole imizwa yakho, futhi kukusize uqonde umthelela wokuhlangenwe nakho okungenzeka ukuthi waba nakho.

    Enye yezindlela zokwelashwa ezivame kakhulu ukukhathazeka ukwelashwa kokuziphatha kwengqondo (i-CBT), okubandakanya ukukhuluma nodokotela wakho wezengqondo noma udokotela wezifo zengqondo mayelana nokuhlangenwe nakho kwakho. Nge-CBT, ufunda ukuqaphela nokushintsha amaphethini wokucabanga nokuziphatha.


    Ngokwe-American Psychological Assocation, cishe amaphesenti angama-75 abantu abazama ukwelashwa ngezinkulumo bakuthola kuzuzisa ngandlela thile.

    THOLA UMELULEKI ENDAWENI YAKHO
    • I-United Way Helpline, engakusiza ekutholeni owelapha, ukunakekelwa kwezempilo, noma izidingo eziyisisekelo: Shayela ku-211 noma ku-800-233-4357.
    • I-National Alliance on Mental Illness (NAMI): Shayela ku-800-950-NAMI noma uthumele umqhafazo ku- “NAMI” ku-741741.
    • I-Mental Health America (MHA): Shayela ku-800-237-TALK noma uthumele umqhafazo ku-MHA ku-741741.

    Imithi

    Ukukhathazeka nakho kungaphathwa ngemithi, udokotela wakho angakunika yona. Kunezinhlobo eziningi zemithi yokukhathazeka, ngayinye enezinzuzo nezithiyo zayo. Imithi ayidingeki ngaso sonke isikhathi ukukhathazeka, kepha kungasiza ekunciphiseni ezinye izimpawu.

    Indlela Yokuphila

    Izinguquko ezithile zendlela yokuphila zingakusiza futhi ukuthi ulawule ukukhathazeka. Lezi zinguquko zifaka:

    • ukuvivinya umzimba ngokwengeziwe
    • ukunciphisa ukudla kwakho i-caffeine
    • ukugwema izidakamizwa zokuzijabulisa notshwala
    • ukudla ukudla okunomsoco
    • ukulala ngokwanele
    • usebenzisa amasu okuphumula, njengeyoga nokuzindla
    • ukuphatha isikhathi sakho ukunciphisa ukucindezeleka
    • ukuzihlanganisa nokukhuluma nabantu abasekelayo mayelana nokukhathazeka kwakho
    • ukugcina incwadi ukuze ukwazi ukuveza nokuqonda imizwa yakho

    Bona udokotela noma umelaphi uma unomuzwa wokuthi ukukhathazeka kwakho akunakulawuleka noma uma kukuvimbela ekusebenzeni empilweni yakho yansuku zonke.

    Uyini umbono wabantu abakhathazekile?

    Izinkinga eziningi zokukhathazeka zihlala zingapheli, okusho ukuthi azikaze zinyamalale ngokweqiniso. Kodwa-ke, kunezindlela eziningi zokwelashwa eziphumelelayo ngaphandle lapho zokukhathazeka kokukhathazeka. Ngokusebenzisa ukwelashwa, ukuguquka kwendlela ophila ngayo, futhi mhlawumbe nemithi, ungafunda ukuthi ungabhekana kanjani kangcono nakho ukuze ukwazi ukuphatha ukugula kwakho.

    Ukuthatha

    Kunezimbangela eziningi zokukhathazeka. Izimo zengqondo ezibandakanya ukukhathazeka zingaba zofuzo, kepha futhi zithonywe ezinye izici.

    Uma uzizwa ukhathazekile futhi kuphazamisa impilo yakho yansuku zonke, khuluma nodokotela wakho noma umelaphi. Akunandaba ukuthi yini imbangela yokukhathazeka kwakho, ingelashwa futhi iphathwe.

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