Ukuqonda iSomniphobia, noma Ukwesaba Ukulala

-Delile

• Ukubuka konke
• Ziyini izimpawu?
• Kubangelwa yini?
• Ingabe zikhona izinto eziyingozi?
• Kutholakala kanjani?
• Ilashwa kanjani?
• Ukwelashwa kokuveza
• Ukwelashwa kokuziphatha kwengqondo (CBT)
• Imithi
• Okubalulekile

Ukubuka konke

I-Somniphobia ibangela ukukhathazeka okukhulu nokwesaba okuzungeze umcabango wokulala. Le phobia yaziwa nangokuthi i-hypnophobia, i-clinophobia, ukukhathazeka ngokulala, noma ukwesaba ukulala.

Izinkinga zokulala zingadala ukukhathazeka ngokulala. Uma unesifo sokuqwasha, isibonelo, ungahle ukhathazeke usuku lonke ngokuthi uzokwazi ukulala ngalobobusuku. Ukuhlala uthola amaphupho amabi noma ukukhubazeka kokulala nakho kunomthelela ekukhathazekeni okuhlobene nokulala.

Nge-somniphobia, njengawo wonke ama-phobias, ukwesaba okubangelwa ngokuvamile kukhulu ngokwanele ukuba kuthinte impilo yakho yansuku zonke, imisebenzi ejwayelekile, kanye nenhlalakahle jikelele.

Funda ukuze ufunde kabanzi mayelana ne-somniphobia, kufaka phakathi izimpawu, izimbangela nezindlela zokwelashwa.

Ziyini izimpawu?

Ukulala kahle kuyingxenye ebalulekile yempilo enhle. Kepha uma une-somniphobia, kungakhathaza ngisho nokucabanga ngokulala. Ezimweni eziningi, le phobia ingahle isuke kancane ekwesabeni ukulala uqobo futhi ngaphezulu ngokwesaba okungase kwenzeke ngenkathi ulele.

I-Somniphobia ingadala uhla lwezinye izimpawu ezingokwengqondo nezingokomzimba.

Izimpawu zezempilo yengqondo eziqondene nokuzikhethela kungafaka:

• ukuzwa ukwesaba nokukhathazeka lapho ucabanga ngokulala
• ukubhekana nosizi njengoba kusondela isikhathi sokulala
• ukugwema ukulala noma ukuhlala isikhathi eside ngangokunokwenzeka
• ukuhlaselwa ukwesaba lapho sekuyisikhathi sokulala
• unenkinga yokugxila ezintweni ngaphandle kokukhathazeka nokulala okuhlobene nokulala
• ukubhekana nokucasuka noma ukuguquguquka kwemizwelo
• ukuthola kunzima ukukhumbula izinto

Izimpawu zomzimba ze-somniphobia zivame ukufaka:

• isicanucanu noma ezinye izinkinga zesisu ezihlobene nokukhathazeka okuqhubekayo ngokuzungeze ukulala
• ukuqina esifubeni sakho nokukhuphuka kwenhliziyo lapho ucabanga ngokulala
• ukujuluka, ukubanda, nokuphefumula kanzima noma enye inkinga yokuphefumula lapho ucabanga ngokulala
• ezinganeni, ukukhala, ukunamathela, nokunye ukumelana nesikhathi sokulala, kufaka phakathi ukungafuni abanakekeli babashiye bodwa

Akunakwenzeka ukugwema ngokuphelele ukulala. Uma uke waba ne-somniphobia isikhathi esithile, mhlawumbe uyakwazi ukulala ubusuku obuningi. Kepha lobu buthongo kungenzeka bungaphumuli kakhulu. Ungahle uvuke kaningi futhi ube nenkinga yokubuyela ekulaleni.

Ezinye izimpawu ze-somnophobia zigxile kumasu okubhekana nazo. Abanye abantu bakhetha ukushiya amalambu, ithelevishini, noma umculo ukuze baphazamise. Abanye bangaphendukela ezintweni, kufaka phakathi notshwala, ukunciphisa imizwa yokwesaba ngesikhathi sokulala.

Kubangelwa yini?

Ochwepheshe abaqiniseki ngembangela ngqo ye-somniphobia. Kepha ezinye izinkinga zokulala zingadlala indima ekukhuleni kwayo, kufaka phakathi:

• Ukulala ukukhubazeka. Lesi sifo sokulala senzeka lapho uvuka ebuthongweni be-REM imisipha yakho ikhubazekile, okwenza kube nzima ukunyakaza. Ungase ube nemibono efana nephupho elibi, engenza ukukhubazeka kokulala kwesabe kakhulu, ikakhulukazi uma uneziqephu eziphindaphindayo.
• Ukuphazamiseka kwe-Nightmare. Lokhu kubangela amaphupho amabi avamile, acacile avame ukudala ukucindezeleka usuku lonke. Ungazithola ucabanga ngezigcawu ezivela emaphusheni amabi, uzizwe wesaba ngokwenzekile ephusheni lakho, noma ukhathazeke ngokuba namaphupho amabi amaningi.

Uma unenye yalezi zinkinga zokulala, ungagcina uqale ukwesaba ukuyolala ngoba awufuni ukubhekana nezimpawu ezicindezelayo.

Ukuhlangabezana nokuhlukumezeka noma ukucindezeleka kwangemva kokuhlukumezeka (i-PTSD), okungabamba iqhaza kumaphupho amabi, nakho kungadala ukwesaba ukulala.

Ungahle wesabe nezinto ezingenzeka ngenkathi ulele, njengokugqekeza, umlilo, noma enye inhlekelele.ISomniphobia ibuye yaxhunyaniswa nokwesaba ukufa. Ukukhathazeka ngokufa ulele kungagcina kuholele ekwesabeni ukulala nhlobo.

Kungenzeka futhi ukuthuthukisa i-somniphobia ngaphandle kwesizathu esicacile. I-Phobias ivame ukukhula ebuntwaneni, ngakho-ke kungenzeka ungakhumbuli kahle ukuthi ukwesaba kwakho kwaqala nini nokuthi kungani.

Ingabe zikhona izinto eziyingozi?

Kungenzeka ukuthi uthuthukise i-phobia ethile uma unelungu lomndeni eliseduze eline-phobia noma umlando womndeni wokukhathazeka.

Ukuba nenkinga yokulala noma isimo sezempilo esibi nakho kungakhuphula ubungozi bakho. Uma wazi ukuthi kunengozi yokufa ehlotshaniswa nokukhathazeka kwakho kwezempilo, ungaqala ukukhathazeka ngokufa ubuthongo bakho bese ekugcineni uthuthuke.

Kutholakala kanjani?

Uma ukholwa ukuthi une-somniphobia, kungcono uqale ngokukhuluma nochwepheshe wezempilo yengqondo. Bangakunika ukuxilongwa okunembile futhi bakusekele ngenqubo yokukunqoba.

Imvamisa, ama-phobias atholakala uma ukwesaba nokukhathazeka kubanga ukucindezeleka nobunzima empilweni yakho yansuku zonke.

Ungathola ukuthi une-somniphobia uma ukwesaba kwakho ukulala:

• kuthinta ikhwalithi yokulala
• kuthinta kabi impilo yomzimba noma engokomzwelo
• kubangela ukukhathazeka okuqhubekayo nokucindezeleka okuhlobene nokulala
• kubangela izinkinga emsebenzini, esikoleni, noma empilweni yakho yangasese
• sekuphele izinyanga ezingaphezu kweziyisithupha
• kubangela ukuthi ubeke noma ugweme ukulala ngangokunokwenzeka

Ilashwa kanjani?

Akuwona wonke ama-phobias adinga ukwelashwa. Kwezinye izimo, kulula kakhulu ukugwema into oyesabayo. Kepha ukungalali kahle kungaba nemiphumela emibi empilweni nasengqondweni. Yingakho ukwelashwa kunconywa ngokuvamile kunoma yisiphi isimo esikugcina ungalali kahle.

Ukwelashwa kungaxhomeka embangela eyisisekelo se-somniphobia. Isibonelo, uma unenkinga yokulala, ukubhekana naleyo nkinga kungaxazulula i-somniphobia yakho. Kepha ezimweni eziningi, ukwelashwa kokuchayeka kuyindlela yokwelashwa esebenza kahle kakhulu.

Ukwelashwa kokuveza

Ekwelashweni kokuchayeka, uzosebenza nodokotela ukuze uziveze ngokwesaba kancane kancane ngenkathi usebenza ngezindlela zokunciphisa ukwesaba nokukhathazeka.

Nge-somniphobia, ukwelashwa kokuchayeka kungabandakanya ukuxoxa ngokwesaba, ukusebenzisa amasu okuphumula, bese ucabanga ukuthi kungaba njani ukulala kahle ebusuku.

Okulandelayo, kungabandakanya ukubuka izithombe zabantu abalele ababonakala bephumule kahle. Ngemuva kwalokho, uma usukwazi lokhu, ungahle ukhuthazwe ukuthatha amakhefu amafushane - nomlingani wakho, umzali, noma umngani othembekile endlini - ukuqinisa ukuthi ungavuka uphephile.

Enye indlela yokwelashwa okuqhubekayo kokuvezwa ukulala endaweni yokulala noma nochwepheshe wezokwelapha ohlala ephapheme ngenkathi ulele, noma ngabe ukulala kancane noma ubusuku bonke.

Ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT nayo ingasiza. Le ndlela ikusiza ukuthi ubone futhi usebenze ngokwesaba okuhlobene nokulala. Uzofunda ukuphonsela inselelo imicabango lapho uhlangabezana nayo futhi uyiqambe kabusha ukuze ibangele ukucindezeleka okuncane.

Le micabango ingahle ihlobane nokulala uqobo, noma ukwesaba okuthile okubangela ukukhathazeka ngokulala.

Enye indlela umelaphi wakho angayincoma ukuvinjelwa kokulala. Lokhu kuhilela ukulala nokuvuka ngezikhathi ezithile, noma ngabe ulala kangakanani. Lokhu kusiza umzimba wakho ukuba uthuthukise izindlela zokulala ezingcono, ezingaba usizo ekuthandeni abantu lapho kuhlanganiswa ne-CBT.

Imithi

Yize ingekho imishanguzo elapha ngokuqondile ama-phobias athile, imishanguzo ethile inganciphisa izimpawu zokwesaba nokukhathazeka futhi ingasiza uma isetshenziswa kanye nokwelashwa.

Udokotela wezifo zengqondo anganikeza ama-beta blocker noma ama-benzodiazepines ukusetshenziswa kwesikhashana noma ngezikhathi ezithile:

• Ama-beta blocker asiza ukunciphisa izimpawu zomzimba zokukhathazeka. Isibonelo, zingakusiza ugcine ukushaya kwenhliziyo okungaguquki futhi ugcine umfutho wegazi lakho ungakhuphuki.
• I-Benzodiazepines uhlobo lokuthambisa olungasiza ngezimpawu zokukhathazeka. Bangaba umlutha, ngakho-ke akuhloselwe ukuthi kusetshenziswe isikhathi eside.

Udokotela wakho futhi angancoma usizo lokulala lwesikhashana ukukusiza ukuba ulale kangcono ngenkathi ukhuluma ne-phobia yakho ekwelashweni.

Okubalulekile

I-Somniphobia, ukwesaba okukhulu ukulala, kungakuvimbela ekutholeni ubuthongo umzimba wakho odinga ukusebenza. Uma une-somniphobia, kungenzeka ukuthi uhlangabezane nezinkinga zezempilo zomzimba ezihlobene nokuntula ukulala kanye nokukhathazeka nokucindezeleka kwama-phobias okuvame ukudala.

Uma ucabanga ukuthi ungaba nesomniphobia, khuluma nomhlinzeki wakho wokunakekelwa kwezempilo oyinhloko. Bangakunika ukuthunyelwa kuchwepheshe wezempilo yengqondo onolwazi lokuhlola nokwelapha ama-phobias.