Ingabe Ukucindezeleka Kuyathathelana?

-Delile

• Ukudangala kuthathelana kanjani
• Ngakho-ke kusakazeka kanjani ngempela ukucindezeleka?
• Ubani osengozini ‘yokubamba’ ukucindezeleka?
• Ngingayithola kubani?
• Yini engizoyizuza?
• Ngenzenjani uma ‘sengibambe’ ukucindezeleka?
• Bheka imihlangano yamaqembu
• Bheka owelapha ndawonye
• Ukusekelana
• Zindla ndawonye
• Funa usizo
• Kuthiwani uma ngikuzwa lokhu ngenxa yemikhuba yami yezokuxhumana?
• Kuthiwani uma kunguye “osabalalisa” ukucindezeleka?
• Ukuthatha
• I-Q & A nochwepheshe wethu wezokwelapha
• Q:
• A:

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe isimo sempilo yengqondo singathelelana?

Uyazi ukuthi uma umuntu osondelene nawe ephethwe umkhuhlane, usengozini yokuwuthola, naye. Akungabazeki ngesimo esithathelanayo sokutheleleka ngamagciwane noma igciwane. Kepha kuthiwani ngempilo yengqondo nemizwelo? Ingabe ukucindezeleka kungathathelana?

Yebo no cha. Ukudana kwengqondo akuthelelani ngendlela efanayo nomkhuhlane, kepha yimizwelo nemizwelo can ukubhebhetheka. Wake wambuka umngani ehleka kakhulu waze waqala ukuhleka? Noma ulalele osebenza naye ekhononda isikhathi eside kangangoba uze waqala ukuzizwa ungelona iqiniso, futhi? Ngale ndlela, izimo zomoya - ngisho nezimpawu zokudangala - zingathathelana.

Sizochaza ukuthi kusebenza kanjani, ukuthi isayensi ithini, nokuthi yini okufanele uyenze uma uzizwa sengathi "ubambe" ukudangala kothandekayo.

Ukudangala kuthathelana kanjani

Ukudana - kanye nezinye izimo - kuyathathelana ngendlela ethokozisayo. Ucwaningo luye lwabonisa ukuthi ukucindezeleka akuyona into kuphela "engasakazeka." Ukuziphatha kokubhema - noma ukuyeka ukubhema noma ukuqala - kufanele kusabalale kuzo zombili izibopho zomphakathi eziseduze nezikude. Uma umngane wakho eyeka ukubhema, empeleni kungenzeka ukuthi uyeke, futhi.

Ukuzibulala kutholakale nokuthi kuza ngamaqoqo. kukhombisile ukuthi kubo bobabili abesilisa nabesifazane, ukuba nomngani owabulala ngokuzibulala kwandise amathuba abo okuzibulala noma ukuzama.

Isimo esithathelwanayo sokudangala singasebenza ngendlela efanayo. Abaphenyi bakubiza ngezinto ezahlukahlukene, kufaka phakathi isenzakalisi senethiwekhi, ithiyori yokutheleleka komphakathi, kanye nethiyori yokutheleleka engokomzwelo eqenjini.

Konke kwehlela ekudluliseni imizwa, isimilo, nemizwa phakathi kwabantu abaseqenjini. Futhi leli qembu akudingeki ukuba libe ngabangane abakhulu kuphela nabathandekayo kuphela - lithi lingadlulela emazingeni amathathu okuhlukana.

Lokhu kusho ukuthi uma umngane womngane wakho enengcindezelo, usengaba sengozini enkulu yokuba nayo futhi.

Vele, lokhu futhi kusebenza injabulo - ukusetshenziswa kotshwala nezidakamizwa, ukusetshenziswa kokudla, nesizungu.

Ngakho-ke kusakazeka kanjani ngempela ukucindezeleka?

Akulula njengokuhlanganyela iziphuzo nomuntu onesifo sokudangala, noma ekhala ehlombe lakho. Abaphenyi basaqonda ukuthi imizwa isakazeka kanjani ngqo. Kepha ezinye izifundo zikhomba ukuthi kungenzeka ngezindlela eziningana:

• Ukuqhathanisa komphakathi. Uma sikanye nabanye abantu - noma sibheka emithonjeni yezokuxhumana - imvamisa sinquma ukubaluleka kwethu nemizwa yethu ngokususelwa kweyabanye. Sizihlola ngokwethu ngokuqhathanisa. Kodwa-ke, ukuziqhathanisa nabanye, ikakhulukazi labo abanezindlela zokucabanga ezingezinhle, kwesinye isikhathi kungaba yingozi empilweni yakho yengqondo.
• Ukuhumusha okungokomzwelo. Lokhu kuza ngokuthi uyichaza kanjani imizwa yabanye. Imizwa yomngane wakho kanye nezinkomba ezingenamlomo kusebenza njengolwazi ebuchosheni bakho. Ikakhulukazi ngokungaqondakali kwe-intanethi nokuthumela imiyalezo, ungahumusha imininingwane ngokuhlukile noma ngokubi kakhulu kunalokho obekuhloselwe.
• Uzwela. Ukuba ngumuntu onozwela kuyinto enhle. Uzwela yikhono lokuqonda nokwabelana ngemizwa yomunye umuntu. Kepha uma ugxile ngokweqile noma ubandakanyeka ekuzameni ukuzifaka ezicathulweni zomuntu onokudangala, ungahle ube namathuba okuqala ukuzwa lezi zimpawu, futhi.

Lokhu akusho ukuthi ukuba seduze komuntu onokudangala kuzokukwenza ube nakho, futhi. Kumane kukubeka engcupheni ephezulu, ikakhulukazi uma uthambekele kakhulu.

Ubani osengozini ‘yokubamba’ ukucindezeleka?

Unobungozi obukhulu "bokubamba" ukudangala uma:

• unomlando wokudangala noma ezinye izifo zemizwa
• babe nomlando womndeni noma ukuthambekela kofuzo ekucindezelekeni
• wayenokucindezeleka lapho useyingane
• babhekene nenguquko enkulu yokuphila, njengokuhamba okukhulu
• funa amazinga aphezulu okuqinisekiswa kwabanye
• njengamanje banezinga eliphezulu lokucindezeleka noma ukuba sengozini kokuqonda

Ngokuvamile, kunezinye izinto eziyingozi ekucindezelekeni, kufaka phakathi isimo esingelapheki sezempilo noma ukungalingani kwama-neurotransmitters. Intsha nabesifazane nabo babonakala besethubeni lokusabalala futhi babambe imizwa nokudangala.

Ngingayithola kubani?

Kungenzeka ukuthi uqale ukubhekana nokudangala, noma ezinye izinguquko zemizwa, uma kukhona abantu abalandelayo empilweni yakho abaphila nokudangala:

• umzali
• ingane
• umlingani wakho noma oshade naye
• abahlala naye
• abangani abasondelene nawe

Abangane abaku-inthanethi nabantu obajwayele nabo bangaba nomthelela empilweni yakho yengqondo. Ngokwanda kwezinkundla zokuxhumana ezimpilweni zethu, abacwaningi abaningi manje sebebheka ukuthi imithombo yezokuxhumana ingayithonya kanjani imizwa yethu.

Kokunye ukuhlola, abacwaningi bathole ukuthi lapho okuthunyelwe okungatheni kahle kukhonjiswa kokuphakelayo kwezindaba, abantu baphendule ngokuthumela okuthunyelwe okumbalwa okuhle nokuningi okungekuhle. Okuphambene kwenzeke lapho okuthunyelwe okungekuhle kwehliswa. Abaphenyi bakholelwa ukuthi lokhu kukhombisa ukuthi imizwa evezwe ezinkundleni zokuxhumana ingayithonya kanjani imizwa yethu, ku-intanethi naku-inthanethi.

Yini engizoyizuza?

Uma uchitha isikhathi nomuntu ocindezelekile, ungaqala nokuthola izimpawu ezithile. Lokhu kungafaka:

• ukucabanga okungenathemba noma okungekuhle
• ukungabi nathemba
• ukucasuka noma ukucasuka
• ukukhathazeka
• ukunganeliseki okuvamile noma ukudabuka
• icala
• ukushintsha kwemizwelo
• imicabango yokuzibulala

Uma ucabanga ukuzibulala noma ezinye izindlela zokuzilimaza, thola usizo enhlekeleleni noma ku-hotline yokuvimbela ukuzibulala. Zama i-National Suicide Prevention Lifeline ku-800-273-8255.

Ngenzenjani uma ‘sengibambe’ ukucindezeleka?

Uma uhlangabezana nanoma yiziphi izinkinga zempilo yengqondo, ungahlala njalo uthola usizo noma iseluleko sochwepheshe esivela kudokotela noma ku-inthanethi. Uma uzizwa sengathi usenkingeni, ungaxhumana ne-hotline noma ulayini wokuxoxa, noma ushayele ku-911 noma abezimo eziphuthumayo zendawo yangakini.

Abaphenyi bathole ukuthi izimpawu ezicindezelayo zomlingani noma zomlingani zingabikezela kakhulu ukudangala kozakwabo. Kepha ukukhuluma ngokukhululekile ngokukhathazeka kwakho nothandekayo, ikakhulukazi umlingani, kungaba nzima. Abantu abaningi abanokucindezeleka bazizwa benamahloni noma benecala ngemizwa yabo. Ukubizwa ngokuthi "kuyathelelana" kungalimaza.

Esikhundleni salokho, kungaba umqondo omuhle ukusebenzisana ukuphatha le mizwa kanye nezimpawu. Cabanga ngamanye amathiphu wokuphatha alandelayo:

Bheka imihlangano yamaqembu

Ukuya emhlanganweni weqembu noma kumasifundisane wokudangala, ukwelashwa kokuziphatha, noma ukukhululeka kokucabanga kwengqondo kungasiza.Imvamisa, ukusethwa kweqembu kungakusiza ukuthi usebenze ngezinto endaweni ephephile ngenkathi kukukhumbuza ukuthi awuwedwa. Ungathola iqembu lokusekelwa ngezinye zezinhlangano ezingezansi, kanye nasesibhedlela sangakini noma ehhovisi likadokotela:

• INational Alliance on Mental Illness (NAMI)
• Inhlangano Yokukhathazeka Nokucindezeleka YaseMelika
• Ingqondo Yezempilo Melika

Bheka owelapha ndawonye

Ukubona udokotela ndawonye, ​​noma ngabe uya kumeluleki womndeni noma wabashadikazi, kungasiza kakhulu ekutholeni izindlela zokubhekana nezizonisebenzela nobabili. Ungacela futhi ukuhlala kokunye kokuqokwa kokwelashwa komlingani wakho.

Ukusekelana

Uma usebenza ngokubambisana nomuntu omthandayo, nikwazi ukugcina omunye nomunye ephendula.

Qiniseka ukuthi nobabili niyazinakekela, niyaya emsebenzini noma esikoleni, nithola usizo oludingayo, ukudla kahle, nokuzivocavoca umzimba.

Zindla ndawonye

Ukuqala noma ukuqeda usuku lwakho ngokuzindla okuthile kungasiza ukwehlisa ingqondo yakho futhi kuguqule izindlela ezingezinhle zokucabanga. Ungajoyina ikilasi, ubuke ividiyo ye-YouTube, noma ulande uhlelo lokusebenza oluzokunikeza ukuzindla kwemizuzu emi-5 kuye kwangama-30.

Funa usizo

Ukubona uchwepheshe wezempilo yengqondo nakho kungasiza. Bangakunika izeluleko, basikisele izinhlelo zokwelashwa, futhi bakuqondise ekusekelweni okudingayo.

Kuthiwani uma ngikuzwa lokhu ngenxa yemikhuba yami yezokuxhumana?

Uma uzizwa sengathi imithombo yezokuxhumana isolwa ngokushintsha kwemizwa yakho noma ngezinkinga zempilo yengqondo, cabanga ukunciphisa isikhathi osichitha uzisebenzisa. Akudingeki ukuthi uyeke noma usebenze ama-akhawunti akho, yize ungakwazi uma lokho kukusebenzela.

Kepha ngokunciphisa isikhathi sakho kuma-social media, ungalawula isikhathi osichitha uthonywa abanye. Imayelana nokwakha ibhalansi empilweni yakho.

Uma ukuthola kunzima ukumisa ukuphequlula okuphakelayo kwezindaba, zama ukusetha izikhumbuzi zokubeka phansi ifoni yakho. Ungakwazi futhi ukukhawulela isikhathi sakho kukhompyutha kuphela bese ususa izinhlelo zokusebenza efonini yakho.

Kuthiwani uma kunguye “osabalalisa” ukucindezeleka?

Abantu abaningi abanokudangala nezinye izimo zempilo yengqondo bangazizwa sengathi bathwalisa abanye abantu kanzima lapho bekhuluma ngokwenzekayo.

Ukwazi ukuthi imizwa ingasakazeka akusho ukuthi kufanele uzihlukanise noma ugweme ukukhuluma ngezinto ezikukhathazayo. Uma ukhathazekile, kuwumqondo omuhle ukufuna usizo lochwepheshe. Umelaphi angasebenza nawe ukuphatha ukucindezeleka nokucabanga okungalungile. Abaningi bazokuvumela ukuthi ulethe umlingani noma umngani uma ubona ukuthi kudingekile ukuxazulula noma yiziphi izingqinamba.

Ukuthatha

Imizwelo ehlobene nokudangala akuyona kuphela uhlobo lwemizwa engathathelana. Injabulo ikhonjisiwe ukuthi iyathathelana ngokufanayo, nayo.

ukuthi abantu ababezungeze abantu abajabulayo babenamathuba amaningi okuthi bajabule ngokuzayo. Bakholelwa ukuthi lokhu kukhombisa ukuthi injabulo yabantu incike enjabulweni yabanye abaxhumeke kuyo.

Ngakho-ke, ngandlela thile, ukucindezeleka kuyathathelana. Kodwa kunjalo nenjabulo. Unalokhu engqondweni, kuyasiza ukukhumbula indlela ukuziphatha nemizwa yabanye ethonya ngayo imikhuba yakho kanye nemizwa yakho.

Ukuthatha izikhathi osukwini ukukhumbula ukuthi uzizwa kanjani futhi uzama ukuqonda ukuthi kungani kungasiza kakhulu ukulawula imizwa yakho nokuyilawula. Uma uzizwa ungenathemba noma udinga ukwesekwa, usizo luyatholakala.

I-Q & A nochwepheshe wethu wezokwelapha

Q:

Nginovalo lokuthi ngizobamba ukucindezeleka komlingani wami okungalashwa. Kumele ngenzeni?

Isiguli esingaziwa

A:

Uma wesaba ukuthi imizwa yomlingani wakho ingayilimaza imizwa yakho, kufanele uqiniseke ukuthi uzibandakanya ekuzinakekeleni. Ingabe uthola ukulala ngokwanele? Ingabe udla kahle? Ingabe uyavivinya umzimba? Uma uzibandakanya ekuzinakekeleni futhi uqaphela ukuthi imizwa yakho iqala ukuthinteka ukucindezeleka kothandekayo wakho, ungahle uthande ukucabanga ngokuya kudokotela womndeni wakho noma kuchwepheshe wezempilo yengqondo ukuze akusize.

UTimothy J. Legg, PhD, PsyD, CRNP, ACRN, CPHAIzimpendulo zimele imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.