Ukuqonda Umehluko Phakathi Kokubuka Nokuphoqelelwa

-Delile

• Kuyini ukuthatheka?
• Ukuqaphela okuhlobene nokungcola
• Ukuqaphela ngokuziphatha kwethaboo
• Ukuqaphela ngokulahlekelwa ukulawula noma ukwenza izinkanuko zakho
• Ukuqaphela ngokubanga ukulimala ngengozi
• Ukuqaphela mayelana nokudinga izinto ukuba zihleleke noma zilungele
• Izindaba zolimi
• Yini ukuphoqelelwa?
• Ihlola ukuphoqelelwa
• Ukuphoqelelwa kwengqondo
• Ukuhlanza okuphoqelelwe
• Ukuphinda noma ukuhlela ukuphoqelelwa
• Ngabe ukubukeka nokunyanzelwa kubukeka kanjani ndawonye?
• Ngabe ukuthanda ngokweqile kungaba khona ngaphandle kokuphoqelelwa?
• Ungalufuna nini usizo

I-Obsessive-compulsive disorder (OCD) ifaka ukuphikelela okuqhubekayo, okungafuneki nokucindezelwa.

Nge-OCD, imicabango engalawuleki ivame ukudala isenzo sokucindezela esenzelwe ukusiza ukuxosha imicabango nokunciphisa ukucindezeleka. Kepha lokhu kuvame ukuhlinzeka ukukhululeka kwesikhashana futhi akwenzi ukuthambekela kuphele.

Ukuqaphela nokuphoqelelwa kungaba umjikelezo okunzima ukuwuyeka. Isikhathi osichitha kokucindezelwa singaqala ukuthatha isikhathi sakho esiningi kangangokuba ukuthole kunzima ukwenza noma yini enye. Lokhu kungathinta isikole sakho, umsebenzi wakho, noma impilo yakho yangasese, okuholele ekucindezelekeni okukhulu kakhulu.

Funda kabanzi ukuthola kabanzi mayelana nokushaywa yisifiso nokuziphoqa, kufaka phakathi izibonelo zokuthi kungenzeka kanjani ndawonye kothile nokuthi kungasiza nini ukukhuluma nodokotela wezempilo yengqondo.

Kuyini ukuthatheka?

Imicabango ebukekayo ingaphazamisa impilo yakho yansuku zonke, ikucasule futhi ikwenze kube nzima ukwenza izinto ofuna ukuzenza. Noma ngabe uyazi ukuthi akuzona ezangempela futhi wazi ukuthi ngeke uzenze, usengazizwa ucindezelekile futhi ukhathazeke kungenzeka benze ngazo. Ngenxa yalokho, ungazama ukugwema yonke into edala le micabango.

Kunezinhlobo eziningana zokuphazamiseka, futhi kujwayelekile ukuzwa izinhlobo ezingaphezu kweyodwa. Izimpawu ngokuvamile zixhomeke ohlotsheni.

Nakhu ukubuka ezinye izingqikithi ezivamile.

Ukuqaphela okuhlobene nokungcola

Lokhu kukhathazeka kubandakanya imicabango nokukhathazeka ngezinto ezingakwenza ungcole noma ugule, njenge:

• udaka nokungcola
• uketshezi lomzimba
• imisebe, ukungcola, noma ezinye izingozi zemvelo
• amagciwane nokugula
• izinto zasendlini ezinobuthi (imikhiqizo yokuhlanza, isifutho sezinambuzane, njalonjalo)

Ukuqaphela ngokuziphatha kwethaboo

Lokhu kukhathazeka kungavela njengezithombe noma ukunxusa. Bangakucasula ngokweqile, ngoba uyazi ukuthi awufuni ngempela ukwenza okuthile kubo. Zingabandakanya:

• imicabango ebeka obala ezocansi mayelana namalungu omndeni, izingane, noma yimuphi umsebenzi wezocansi onolaka noma olimazayo
• imicabango engadingeki mayelana nokuziphatha kocansi ongenayo intshisekelo kuyo
• ukhathazeke ngokuhlukumeza abanye
• ukwesaba ukwenza ngendlela yokuhlambalaza noma ukukhathazeka oye wacasula uNkulunkulu (scrupulosity)
• ukwesaba ukuthi ukuziphatha okujwayelekile akulungile noma akulungile

Kubalulekile ukukhumbula ukuthi ukuba nalezi zinhlobo zemicabango engalawuleki akusho ukuthi uzozenza. Ingxenye yalokho okubenza bacindezeleke kakhulu ukuthi wena angifuni ukwenza ngazo.

Ukuqaphela ngokulahlekelwa ukulawula noma ukwenza izinkanuko zakho

Akuyona into engavamile ukukhathazeka ukuthi uzokwenza ngokuvumelana nemicabango noma imicabango engathandeki. Isibonelo, ungahle ukhathazeke ngalokhu:

• ukuzilimaza wena noma omunye umuntu
• ukweba okuthile noma ukwephula eminye imithetho
• ukuba nolaka olunolaka, oludelelayo, noma olunenhlamba
• ukwenza ngezithombe ezingafuneki noma imicabango engathandeki

Futhi, ukuba nalezi zingqondo akusho ukuthi uzozenza.

Ukuqaphela ngokubanga ukulimala ngengozi

Ngalolu hlobo lokuthatheka, ungahle ukhathazeke ukuthi uzodala ingozi noma inhlekelele. Ezinye izibonelo zifaka:

• ukufaka umuntu ushevu ngokusebenzisa isithako esingalungile noma ngephutha kufaka into enobuthi lapho upheka
• ukushaya ngengozi umuntu noma isilwane lapho ushayela
• singahlosile sishiya isitofu sivuliwe noma okokusebenza kuxhunyiwe futhi kwabangela umlilo
• ukukhohlwa ukukhiya ikhaya lakho noma ihhovisi, okungagqekezwa ngenxa yalokho

Ukuqaphela mayelana nokudinga izinto ukuba zihleleke noma zilungele

Lolu hlobo lokufuna ngokweqile ludlulela ngale kwezimfanelo zokuphelela. Esikhundleni sokuthola umuzwa wokwaneliseka ezintweni eziqoqekile noma ezilinganayo, ungazizwa ucasuke ngokweqile lapho okuthile kubhekwa kancane futhi udinga ukwenza ukulungisa kuze kube yilapho izizwa “ilungile.”

Ezinye izimpawu zifaka:

• ukwesaba ukuthi uzokhohlwa, noma ukhohlwe, okuthile okubalulekile
• ukudinga izinto noma ifenisha ukubhekana nokuqondiswa okuthile noma ukuhleleka okuthile
• izinto ezidinga (ukudla, izinto ezungeze indlu yakho, njll.) ukuthi zilingane noma zilingane
• ukukhathazeka ngokulahla izinto uma kwenzeka zibalulekile noma uzodinga kamuva

Izindaba zolimi

Ezingxoxweni ezingakahleleki, abantu bavame ukusebenzisa igama elithi "ukuthatheka" ukubhekisa entweni abayikho ngempela, ngempela njenge. Kepha kumongo we-OCD nezimo ezihlobene, ukuthatheka akukho okujabulisa nje.

Ukusho izinto ezinjengokuthi, "Ngikhathazeke kakhulu ngamadokhumentari obugebengu," noma ukukhuluma ngebhola "ukukhathazeka" kunganciphisa ulwazi lwabantu abahlala ne-OCD nezimo ezihlobene nakho futhi kube nomthelela ekudidekeni ngokuthi lezi zimo zibandakanya ini ngempela.

Yini ukuphoqelelwa?

Ukuphoqelelwa kubhekisa ekuphenduleni kwengqondo noma ngokomzimba noma isimilo ekuziphatheni okubi. Ungasizwa isidingo sokuphindaphinda lezi zimilo kaninginingi yize ungafuni ngempela ukuzenza. Lokhu kungathatha amahora wosuku lwakho.

Ukwenza lokhu kuphoqelelwa kuletha umuzwa wokukhululeka kokukhathazeka, kepha lo muzwa uvame ukuhlala isikhashana.

Kwesinye isikhathi ukuphoqelelwa kuhlobene futhi kufanelekile ekuthandweni. Isibonelo, ungahlola, uvule, uphinde uvule umnyango wangaphambili kasikhombisa ngaphambi kokushiya ukuvimbela ukungena.

Kepha kwezinye izimo, kungenzeka ukuthi azihlobene ngokuphelele. Isibonelo, ungathinta indawo ethile yodonga ngaphambi kokuphuma endlini ngoba uzizwa kusiza ukuvimbela ukuthola ingozi yemoto lapho uya emsebenzini.

Njengokuphazamiseka, ukuphoqelelwa kuvame ukungena ezigabeni ezimbalwa ezinkulu.

Ihlola ukuphoqelelwa

Ukuphoqeleka okuhlobene nokuhlola kungabandakanya:

• ukwenza isiqiniseko sokuthi awulimalanga noma awukwazi ukulimaza umuntu - ngokwesibonelo, ngokufihla imimese noma ukubuyisa imizila yokushayela
• uqiniseke ukuthi awuzilimazi
• ukwenza umsebenzi wakho kaninginingi ukuze uqiniseke ukuthi awenzanga iphutha
• ukwenza isiqiniseko sokuthi imishini icishiwe
• ukwenza isiqiniseko sokuthi iminyango namawindi kukhiyiwe
• ukuhlola umzimba wakho ukuze uqiniseke ukuthi awunazo izimpawu zomzimba

Ukuphoqelelwa kwengqondo

Imikhuba yengqondo noma yokucabanga ivame ukufaka:

• ethandaza
• ukubala kunombolo ethile
• ukuphinda amagama noma izinombolo ngephethini ethile noma ngenombolo esethiwe yezikhathi
• ukufaka izinombolo noma ukwenza uhlu ngemisebenzi noma ngezenzo
• ukubukeza noma ukubuyekeza imicimbi noma izingxoxo ezenzekile
• ukuhlehlisa ngokwengqondo noma ukukhansela igama elibi noma isithombe ngokufaka esikhundleni salo esivumayo

Ukuhlanza okuphoqelelwe

Lokhu kuphoqelelwa kungabandakanya ukuhlanza izingxenye zemvelo yakho noma umzimba wakho, njenge:

• ukugeza izandla kaninginingi
• ukugwema ukuthinta izinto ezithile noma abantu ukuvimbela ukungcoliswa
• edinga ukulandela isiko elithile lokuwasha
• ukulandela imicikilisho ethile yokuhlanzeka abantu abaningi abangayibheka ngokweqile
• ukuhlanza indlu yakho, indawo osebenzela kuyo, noma ezinye izindawo kaninginingi noma ngezikhathi ezithile

Ukuphinda noma ukuhlela ukuphoqelelwa

Lokhu kuphoqelelwa kungabandakanya ukwenza izinto izikhathi ezithile noma kuze kube nokuthile kubukeka noma kuzizwa "kulungile." Ngokwesibonelo:

• ukwenza okuthile inani elithile lezikhathi
• ukuthinta izingxenye zomzimba wakho amahlandla amaningi noma ngokulandelana okuthile
• ngokuthepha noma ukuthinta izinto uma ungena futhi uphuma ekamelweni
• kuguqula yonke into ethile iye ohlangothini olufanayo
• ukuhlela izinto ngephethini ethile
• ukwenza ukunyakaza komzimba, njengokucwayiza, inani elithile lezikhathi

Okunye ukuphoqelelwa kungafaka:

• ukufuna ukuqinisekiswa kubangani, amalungu omndeni, noma abenkolo
• ukuzizwa uqhutshwa ukuvuma izenzo ezithile kaninginingi
• ukugwema izimbangela noma noma isiphi isimo esingaholela ekuphoqelelweni

Ngabe ukubukeka nokunyanzelwa kubukeka kanjani ndawonye?

Ngokuvamile, abantu abaningi abane-OCD bahlangabezana nomcabango ongalawuleki, bese bezizwa bephoqelekile ukwenza isenzo (ukuphoqelelwa) ukusiza ukukhulula ukukhathazeka noma ingcindezi ehambisana nokufuna ukwazi.

Ukukhathazeka nokuphoqeleka kungaba nokuhlobana okuthile komunye nomunye, kepha lokhu akuhlali kunjalo.

Nazi ezinye izibonelo zendlela ukuthatheka nokucindezelwa okungabukeka ngayo empilweni yangempela. Hlala ukhumbula ukuthi abantu babhekana ne-OCD nezinye izimo zempilo yezengqondo ngezindlela ezihlukile. Noma ingahlanganisi, leli thebula lenzelwe ukukusiza ukuthi uqonde kangcono umehluko phakathi kokukhathazeka nokucindezelwa, nokuthi zihlobana kanjani.

Ngabe ukuthanda ngokweqile kungaba khona ngaphandle kokuphoqelelwa?

Ngenkathi sicabanga ngokushaywa yimpoqo nokucindezelwa kumongo we-OCD, kunokuhluka okungaziwa kangako kwe-OCD abanye abakubiza ngokuthi “O okumsulwa.” Igama livela emcabangweni wokuthi lifaka kuphela ukuthatheka.

Ochwepheshe bakholelwa ukuthi lolu hlobo ngokuvamile lusabandakanya amasiko okuphoqelelwa, ukuthi nje le masiko abukeka ehlukile ekuziphatheni okuvamile okuyimpoqo.

I-Pure O imvamisa ifaka imicabango engathandeki nezithombe ze:

• ukuzilimaza wena noma abanye abantu
• izenzo zocansi, ikakhulukazi lezo ocabanga ukuthi azilungile, aziphethe kahle, noma ziyingozi kwabanye
• imicabango ehlambalazayo noma yenkolo
• imicabango engadingeki noma engathandeki ngabalingani bezothando nabanye abantu

Ungahle ukhathazeke ngokusebenza kule micabango noma uchithe isikhathi esiningi ukhathazeka ukuthi zikwenza umuntu omubi. Le micabango empeleni ingaba yingxenye yokuphoqelelwa. Azibonakali nje futhi azikhonkolo njengokucindezelwa abantu ngokuvamile abakucabangayo.

Kujwayelekile futhi ukuchitha isikhathi esiningi ulandela imicabango ukuze uyiqonde futhi uziqinisekise ukuthi ngeke uzenze. Ungase futhi uthandaze noma uphinde imisho ethile ukukhansela isithombe noma umcabango.

Ngenkathi iDiagnostic and Statistical Manual of Mental Disorders ivuma ukuthi abantu bangaba nezibopho ngaphandle kokuphoqelelwa futhi okuphambene nalokho, u-O omsulwa akabonwa njengokuxilongwa okusemthethweni.

Ungalufuna nini usizo

Noma ngubani angahlangabezana nokulungiswa okufishane kwengqondo, imicabango engalawuleki nephazamisayo, noma izifiso ezingachazeki zokwenza umsebenzi noma isenzo esithile. Ngokuvamile, ukukhathazeka nokuphoqelelwa kubonisa kuphela i-OCD lapho:

• thatha ingxenye ebalulekile yosuku lwakho
• akufuneki
• kuthinte kabi impilo yakho yangasese nobudlelwano

Ukuzwa isidingo sokuhlanza okuningi ngoba uyakujabulela ukuhlanza futhi njengokubukeka kwendlu ehlanzekile ngeke kube uphawu lwe-OCD, ngoba uyawujabulela lo msebenzi nokuziqhenya ngomphumela.

Ini kungenzeka khombisa ukuthi i-OCD, ngokwesaba, yesaba ukuthi ingane yakho ingahle igule kakhulu uma ungenayo indlu ehlanzekile nengenagciwane ngokuphelele. Ngenxa yalokhu kukhathazeka okuphikelelayo, uhlanza amahora amaningi usuku ngalunye kepha usakhathazeka ukuthi ulahlekelwe okuthile futhi uzizwa ucindezelekile uze uqale ukuhlanza futhi.

Uma unezimpawu ze-OCD, ukukhuluma nochwepheshe wezempilo yengqondo kungasiza. Umelaphi angakusiza ekuboneni ukuthatheka kanye nokuphoqelelwa futhi uqale ukubhekana nabo ukunciphisa umthelela abanayo empilweni yakho.