Ungabhekana Kanjani Nokukhathazeka Kwezempilo Ngesikhathi se-COVID-19, nangaphezulu

-Delile

• Kuyini ukukhathazeka ngempilo?
• Kuvame kangakanani ukukhathazeka ngempilo?
• Wazi kanjani ukuthi unenkinga yezempilo?
• Kuthinta impilo yakho.
• Uzabalaza kakhulu nokungaqiniseki.
• Izimpawu zakho ziyakhula lapho ucindezelekile.
• Okufanele Ukwenze Uma Ucabanga Ukuthi Ungakhathazeka Ngempilo
• Cabangela ukwelashwa.
• Uma ungenayo, thola udokotela oyinhloko omethembayo.
• Faka imikhuba enengqondo.
• Ukuzivocavoca umzimba.
• Futhi nazi ezinye iziphakamiso eziqondile zokulawula ukukhathazeka kwezempilo okuhlobene ne-COVID:
• Khawulela ezokuxhum nesikhathi sezindaba.
• Gcina isisekelo esiqinile semikhuba enempilo.
• Zama ukugcina izinto ngendlela efanele.
• Buyekeza kwe-

Ingabe konke ukuhogela, ukukitaza komphimbo, noma ukuqaqamba kwekhanda kukwenza uthuke, noma kukuthumele ngokuqondile ku-"Dkt. Google" ukuze uhlole izimpawu zakho? Ikakhulu esikhathini se-coronavirus (i-COVID-19), kuyaqondakala — mhlawumbe kuhlakaniphe — ukukhathazeka ngempilo yakho nangezimpawu ezintsha ohlangabezana nazo.

Kodwa kubantu ababhekene nokukhathazeka kwezempilo, ukukhathazeka ngokweqile ngokugula kungaba yinto ekhathaza kakhulu kangangokuthi iqala ukuphazamisa impilo yansuku zonke. Kepha ungawubona kanjani umehluko phakathi kokuqapha okusizayo kwezempilo nokukhathazeka okuqondile ngempilo yakho? Izimpendulo, phambili.

Kuyini ukukhathazeka ngempilo?

Njengoba kuvela, "ukukhathazeka kwezempilo" akuyona inkinga yokuthola isifo ngokusemthethweni. Kungaphezulu kwegama elijwayelekile elisetshenziswa ngabelaphi kanye nomphakathi jikelele ukubhekisa ekukhathazekeni ngempilo yakho. "Ukukhathazeka ngempilo kusetshenziswa kakhulu namuhla ukuchaza umuntu onemicabango engemihle ngempilo yakhe engokomzimba," kusho u-Alison Seponara, M.S., L.P.C., udokotela wezengqondo onelayisense ogxile ekukhathazekeni.

Ukuxilongwa okusemthethweni okuhambisana kakhulu nokukhathazeka kwezempilo kubizwa ngesifo sokukhathazeka ngokugula, esibonakala ngokwesaba nokukhathazeka ngokungazizwa kahle komzimba, nokuba matasa ngokuba nesifo noma ukuthola isifo esibi, kuchaza uSeponara. “Lo muntu angase futhi akhathazeke ngokuthi izimpawu ezincane noma ukuzwa komzimba kusho ukuthi unesifo esibi,” usho kanje.

Ngokwesibonelo, ungase ukhathazeke ngokuthi lonke ikhanda liyisimila ebuchosheni. Noma mhlawumbe okuhambisana kakhulu nezikhathi zanamuhla, ungase ukhathazeke ngokuthi wonke umphimbo obuhlungu noma ubuhlungu besisu kuwuphawu olungenzeka lwe-COVID-19. Ezimweni ezinzima zokukhathazeka kwezempilo, ukukhathazeka ngokweqile ngezimpawu zangempela zomzimba kwaziwa njengesifo se-somatic. (Okuhlobene: Ukuthi Ukukhathazeka Kwami Konke Okwenzeka Empilweni Kungisize Kanjani Ukubhekana Nenkinga YeCoronavirus)

Okubi kakhulu ukuthi konke lokhu kukhathazeka kungakwazi imbangela izimpawu zomzimba. "Izimpawu ezijwayelekile zokukhathazeka zibandakanya inhliziyo egijimayo, ukuqina esifubeni, ukucindezeleka esiswini, ukuphathwa yikhanda, namajita, ukubala nje ezimbalwa," kusho uKen Goodman, uLCSW, umsunguli weThe Anxiety Solution Series nelungu lebhodi le-Anxiety and Depression Inhlangano yaseMelika (ADAA). "Lezi zimpawu zichazwa kalula njengezimpawu zezifo eziyingozi ezifana nesifo senhliziyo, umdlavuza wesisu, umdlavuza wobuchopho kanye ne-ALS." (Bona: Imizwa Yakho Ithumela Kanjani Ngomzimba Wakho)

I-BTW, ungahle ucabange ukuthi konke lokhu kuzwakala kufana ne-hypochondriasis — noma i-hypochondria. Ochwepheshe bathi lokhu ukuxilongwa okuphelelwe yisikhathi, hhayi nje ngoba i-hypochondria ihlotshaniswa kakhulu nenhlamba embi, kodwa futhi ngoba ayizange iqinisekise izimpawu zangempela abantu abanokukhathazeka kwezempilo, futhi ayizange inikeze isiqondiso sendlela yokubhekana nalezo zimpawu. Esikhundleni salokho, i-hypochondria ivame ukuncika ekutheni abantu abanenkinga yezempilo banezimpawu "ezingachazeki", okusho ukuthi izimpawu azikho ngokoqobo noma azikwazi ukwelashwa. Ngenxa yalokhu, i-hypochondria ayisekho kwi-Diagnostic and Statistical Manual of Mental Disorders, noma i-DSM-5, okuyilokho osolwazi bezengqondo nabelaphi abasebenzisa ukuxilonga.

Kuvame kangakanani ukukhathazeka ngempilo?

Kulinganiselwa ukuthi isifo sokukhathazeka ngokugula sithinta phakathi kwamaphesenti angu-1.3 kuya kwangu-10 omphakathi, amadoda nabesifazane abathinteka ngokulinganayo, kusho uSeponara.

Kepha ukukhathazeka ngempilo yakho nakho kungaba uphawu lokuphazamiseka kokukhathazeka okujwayelekile, kuphawula uLynn F. Bufka, Ph.D., umqondisi omkhulu wenguquko yokusebenza nekhwalithi e-American Psychological Association. Futhi imininingwane ikhombisa ukuthi, phakathi kobhadane lwe-COVID-19, ukukhathazeka kukonke kuyanda — njenge, ngempela ekuphakameni.

Imininingwane eqoqwe yiCenters for Disease Control and Prevention (CDC) ngo-2019 ikhombise ukuthi cishe amaphesenti ayi-8 wabantu base-US abike izimpawu zokuphazamiseka kokukhathazeka. Ngo-2020? Idatha eqoqwe kusuka ngo-Ephreli kuya kuJulayi 2020 ikhombisa ukuthi lezo zinombolo zeqe zaba ngaphezu kwamaphesenti angama-30 (!). (Okuhlobene: Indlela Ubhubhane LweCoronavirus Olungakhulisa Ngayo Izimpawu Zesifo Esicindezelayo)

Kunabantu engibabonayo abangakwazi ukuqeda imicabango ehlala ixakile yokuthola leli gciwane, abakholelwa ukuthi uma belithola, bazofa. Yilapho ukwesaba kwangaphakathi kwangempela kuvela kulezi zinsuku.

U-Alison Seponara, M.S., L.P.C.

UBufka uthi kunengqondo ukuthi abantu banokukhathazeka okwengeziwe njengamanje, ikakhulukazi ngempilo yabo. "Njengamanje nge-coronavirus, sinemininingwane eminingi engahambelani," esho. "Ngakho-ke uzama ukuthola ukuthi, iluphi ulwazi engilukholelwayo? Ngingayethemba le nto eshiwo yizikhulu zikahulumeni noma cha? Lokho kuyinto enkulu kumuntu oyedwa, futhi kubeka inkundla yengcindezi nokukhathazeka." Ngeza kulokho ukugula okudluliseka kakhulu ngezimpawu ezingacacile ezingabangelwa nawumkhuhlane, ukungezwani nezinto ezithile noma nokucindezeleka, futhi kulula ukubona ukuthi kungani abantu bezogxila kulokho imizimba yabo ebhekene nakho, kuchaza uBufka.

Imizamo yokuvula futhi izinto ziyinkimbinkimbi. “Maningi amaklayenti amaningi afinyelela kimi ukuze ngithole ukwelashwa selokhu saqala ukuvula izitolo nezindawo zokudlela futhi,” kusho uSeponara. "Kunabantu engibabonayo ababonakala bengaqeda ukucabanga okuqhubekayo kokuthola leli gciwane, abakholelwa ukuthi uma belithola, bazofa. Yilapho ukwesaba kwangaphakathi okuvela khona kulezi zinsuku."

Wazi kanjani ukuthi unenkinga yezempilo?

Kungaba yinkohliso ukuthola umehluko phakathi kokukhuthaza ukukhathazeka kwakho kwezempilo nezempilo.

Ngokusho kukaSeponara, ezinye izimpawu zokukhathazeka ngempilo okudingeka zibhekwe zifaka:

• Ukusebenzisa okuthi "Dr. Google" (kanye "noDkt. Google") kuphela njengesithenjwa uma ungazizwa kahle (FYI: Ucwaningo olusha luphakamisa ukuthi "uDkt. Google" cishe akulungile ngaso sonke isikhathi!)
• Ukukhathazeka ngokweqile ngokuba noma ukuthola isifo esibi
• Ukuhlola umzimba wakho kaningi ukuthi awunazimpawu zokugula noma zezifo (ngokwesibonelo, ukuhlola izigaxa noma izinguquko zomzimba hhayi nje kuphela, kepha ngokuziphoqa, mhlawumbe kaningi ngosuku)
• Ukugwema abantu, izindawo, noma imisebenzi ngenxa yokwesaba ubungozi bezempilo (okungukuthi, i-BTW,kwenza yenza umqondo obhadaneni — okuningi kulokho okungezansi)
• Ukukhathazeka ngokweqile ukuthi izimpawu ezincane noma ukuzwa komzimba kusho ukuthi unesifo esibi
• Ukukhathazeka ngokweqile ukuthi unesimo esithile sezokwelapha ngoba kusebenza emndenini wakho (lokho kusho ukuthi, ukuhlolwa kofuzo kusengaba ukuqaphela okufanelekile ukuthatha)
• Kwenziwa njalo ukuqokwa kwezokwelapha ukuze kuqinisekiswe noma ukugwema ukunakekelwa kwezokwelapha ngokwesaba ukutholakala unesifo esibi

Vele, okunye kwalokhu kuziphatha — njengokugwema abantu, izindawo, kanye nemisebenzi engabeka ubungozi kwezempilo — kunengqondo impela ngesikhathi sobhadane. Kodwa kunomehluko oyinhloko phakathi kokuqapha okujwayelekile, okunempilo mayelana nempilo yakho nokuba nesifo sokukhathazeka. Nakhu okufanele ukuqaphele.

Kuthinta impilo yakho.

“Isibonakaliso esinanoma yikuphi ukuphazamiseka kokukhathazeka, noma okunye ukuphazamiseka kwengqondo, ukuthi okwenzekayo kuthinta ezinye izici zokuphila kwakho,” kuchaza uSeponara. Isibonelo: Ingabe ulele? Ukudla? Ngabe ungawenza umsebenzi? Ngabe ubudlelwano bakho buyathinteka? Ingabe ubhekana nokuhlaselwa kovalo okuvamile? Uma ezinye izici zempilo yakho zithinteka, ukukhathazeka kwakho kungase kudlulele ngale kokuqapha okujwayelekile kwezempilo.

Uzabalaza kakhulu nokungaqiniseki.

Njengamanje nge-coronavirus, sinemininingwane eminingi engahambelani, futhi ibeka isiteji sokucindezeleka nokukhathazeka.

ULynn F. Bufka, Ph.D.

Zibuze: Ngikwenza kanjani kahle ukungaqiniseki jikelele? Ikakhulu ngokukhathazeka ngokuthola noma ukuba ne-COVID-19, izinto zingakhohlisa kancane ngoba nokuhlolwa kwe-COVID-19 kukunikeza imininingwane yokuthi unalo yini igciwane ngesikhathi esithile. Ngakho ekugcineni, ukuhlolwa kungase kunganikezi isiqinisekiso esiningi. Uma lokho kungaqiniseki kuzwakala kungaphezu kwamandla akho, kungaba uphawu lokuthi ukukhathazeka kuyinkinga, kusho iBufka. (Okuhlobene: Ungabhekana Kanjani Ne-COVID-19 Stress Uma Ungeke Uhlale Ekhaya)

Izimpawu zakho ziyakhula lapho ucindezelekile.

Ngoba ukukhathazeka kungadala izimpawu zomzimba, kungaba nzima ukusho ukuthi uyagula noma ucindezelekile. IBufka incoma ukufuna amaphethini. "Ingabe izimpawu zakho zivame ukuphela uma wehla kwikhompyutha, uyeka ukunaka izindaba, noma uye kokwenza okuthile okujabulisayo? Lokho-ke kungaba uphawu lokucindezeleka kunokugula."

Okufanele Ukwenze Uma Ucabanga Ukuthi Ungakhathazeka Ngempilo

Uma uzibona ngokwakho kulezi zimpawu ezingenhla zokukhathazeka kwezempilo, izindaba ezinhle ukuthi kukhona ithani lezinketho ezahlukahlukene zokuthola usizo nokuzizwa ungcono.

Cabangela ukwelashwa.

Njengezinye izinkinga zempilo yengqondo, ngeshwa kukhona inhlamba edinga usizo lokukhathazeka ngempilo. Kuyafana nokuthi abantu bangasho kanjani ngokunganaki ukuthi, "Ngingumuntu ococeke kangaka, ngingu-OCD!" abantu bangasho futhi izinto ezinjengokuthi, "Ugh, ngingumuntu okhohlisayo ngokuphelele." (Bheka: Kungani Kufanele Uyeke Ukuthi Unenkinga Uma Ungekho Ngempela)

Lezi zinhlobo zezitatimende zingenza kube nzima kubantu abanenkinga yezempilo ukuthi bafune ukwelashwa, kusho uSeponara. “Sesihambe ibanga elide kule minyaka engama-20 edlule, kodwa angikwazi ukukutshela ukuthi mangaki amaklayenti engiwabonayo emsebenzini wami asenamahloni kakhulu ngokuthi 'badinga ukwelashwa,'” kuchaza yena. "Iqiniso ukuthi ukwelashwa kungenye yezenzo zesibindi ongazenzela zona."

Ukwelashwa kwanoma yiluphi uhlobo kungasiza, kepha ucwaningo lukhombisa ukwelashwa kokuziphatha kwengqondo (CBT) kusebenza kakhulu ekukhathazekeni, kungeza uSeponara. Futhi, noma ngabe ubhekene nezinkinga ezithile zangempela zomzimba ezidinga ukulungiswa, ukunakekelwa kwezempilo yengqondo kuhlale kungumqondo omuhle ngaphandle kwalokho, kuphawula iBufka. "Uma impilo yethu yengqondo inhle, nempilo yethu iba ngcono futhi." (Nakhu ukuthi ungakutholaphi umelaphi omuhle kakhulu.)

Uma ungenayo, thola udokotela oyinhloko omethembayo.

Sivame ukuzwa izindaba zabantu abaphindisele emuva kodokotela ababasusile, ababekhulumela impilo yabo lapho bazi ukuthi kukhona okungahambi kahle. Uma kukhulunywa ngokukhathazeka kwezempilo, kungaba nzima ukuthola ukuthi ungazimela nini, nokuthi uzizwe nini lapho udokotela ekuqinisekisa ukuthi konke kuhamba kahle.

"Sisendaweni engcono yokuzivikela uma sinobudlelwano obuqhubekayo nomhlinzeki wokunakekelwa okuyisisekelo osaziyo futhi okwaziyo ukusho okujwayelekile ngathi, nokuthi yini okungafani nathi," kusho uBufka. "Kunzima uma ubona umuntu okokuqala ngqa." (Nawa amathiphu ambalwa wokuthi ungazuza kanjani kakhulu ekuvakasheni kukadokotela wakho.)

Faka imikhuba enengqondo.

Noma ngabe yi-yoga, ukuzindla, i-Tai Chi, ukuphefumula, noma ukuhamba emvelweni, ukwenza noma yini ekusiza ukuthi ungene esimweni esizolile, esinengqondo kungasiza ngokukhathazeka ngokujwayelekile, kusho uSeponara. “Ucwaningo oluningi luphinde lwabonisa ukuthi ukuphila impilo enengqondo kusiza ukudala isimo esingasebenzi kahle engqondweni nasemzimbeni wakho,” uyanezela.

Ukuzivocavoca umzimba.

Bangu ngakho izinzuzo eziningi zempilo yengqondo ukuzivocavoca. Kepha ikakhulukazi kulabo abanenkinga yezempilo, ukuzivocavoca kungasiza abantu baqonde ukuthi imizimba yabo ishintsha kanjani usuku lonke, kusho iBufka. Lokho kungase kwenze ezinye zezimpawu ezingokomzimba zokukhathazeka zingadambi.

"Ungahle uzwe inhliziyo yakho ishaya bese ucabanga ukuthi kukhona okungahambi kahle ngawe, ukhohliwe uvele wagibela izitebhisi uphendula ucingo noma ngoba ingane ibikhala," kuchaza uBufka. "Ukuzivocavoca umzimba kusiza ekwenzeni abantu bahambisane kakhulu nokwenziwa yimizimba yabo." (Okuhlobene: Nakhu Ukuthi Ukusebenza Kwangaphandle Kungakwenza Kanjani Uqine Kakhulu Ekucindezelekeni)

Futhi nazi ezinye iziphakamiso eziqondile zokulawula ukukhathazeka kwezempilo okuhlobene ne-COVID:

Khawulela ezokuxhum nesikhathi sezindaba.

"Isinyathelo sokuqala okufanele usithathe ukuhlela isikhathi nsuku zonke ovumela ngaso ukubuka noma ukufunda izindaba imizuzu engama-30 ubuningi," kuphakamisa uSeponara. Ubuye ancoma ukusetha imingcele efanayo nabezindaba zenhlalo, ngoba kunezindaba eziningi nolwazi oluhlobene ne-COVID lapho, futhi. "Vala i-elekthronikhi, izaziso ne-TV. Ngikholwe, uzothola yonke imininingwane oyidingayo kuleyo mizuzu engama-30." (Okuhlobene: Indlela Izinsiza Zokuxhumana Zabantu Abasaziwayo Ezithinta Ngayo Impilo Yengqondo Yakho Nesithombe Sakho)

Gcina isisekelo esiqinile semikhuba enempilo.

Ukuchitha isikhathi esithe xaxa ekhaya ngenxa yokukhiywa ngokweqile kuphazamise kakhulu amashejuli awo wonke umuntu. Kepha uBufka uthi kuneqembu eliyinhloko lemikhuba abantu abaningi abayidingayo ukuze babe nempilo enhle yengqondo: ukulala kahle, ukuvivinya umzimba njalo, ukufuthwa ngokwanele, ukudla okunomsoco nokuxhumana nabantu (noma ngabe kungokoqobo). Zingenele ngokwakho futhi ubone ukuthi ulawula kanjani ngalezi zidingo eziyisisekelo zezempilo. Uma kunesidingo, beka phambili noma yikuphi okulahlekile njengamanje. (Futhi ungakhohlwa ukuthi ukuhlukaniswa nokuhlukaniswa nabanye kungathinta impilo yakho yengqondo kangcono.)

Zama ukugcina izinto ngendlela efanele.

Kujwayelekile ukwesaba ukuthola i-COVID-19. Kepha ngaphandle kokuthatha izinyathelo ezinengqondo zokugwema ukuyithola, ukukhathazeka ngalokho okungenzeka uma kwenzeka yenza ukuthola ngeke kusize. Iqiniso ukuthi, kutholakala ukuthi une-COVID-19 hhayi ngokuzenzekelayo kusho isigwebo sentambo, kuphawula uSeponara. "Lokho akusho ukuthi akufanele sithathe izinyathelo ezifanele, kodwa ngeke siphile izimpilo zethu ngokwesaba."

Buyekeza kwe-