-Delile
- Izimpawu zokwehlukana kokukhathazeka kokukhathazeka
- Intsha enokukhathazeka ngokwehlukana
- Ungakugwema kanjani ukukhathazeka ngokwehlukana kwentsha
- 1. Ukwelashwa Kokuziphatha Okucabangayo (CBT)
- 2. Ukuphumula / Ukwehla Kwesimo Okuhlelekile
- 3. Sungula isigaba sokukhathazeka sokukhuthaza ukukhathazeka
- 4. Amasu okuphumula
- 5. Ukubhekana nokulandelana kwesikhuthazi
- 6. Ukuvezwa
Ukwehlukana kokukhathazeka kokukhathazeka kuchazwa njengesimo sempilo yengqondo lapho umuntu ezwa khona ukukhathazeka okukhulu nokwedlulele nokwesaba ukuhlukaniswa noma ukulahlekelwa othandekayo. Umuntu uvamise ukuzwa lokhu kukhathazeka okwehlukaniswa ngezigaba ezahlukahlukene zempilo yabo njengasebuntwaneni, njengentsha, nasebekhulile. Kepha lezi zigaba ziyadlula lapho umuntu eqhubeka nempilo. Kepha lapho lokhu kwesaba kukhula kakhulu kuze kuphazamise impilo ejwayelekile yomuntu, kuba yisifo sokukhathazeka ngokwehlukana.
Izimpawu zokwehlukana kokukhathazeka kokukhathazeka
- Imizwa yabo yokukhathazeka inamandla kakhulu futhi inamandla
- Le mizwa iqhubeka amasonto, izinyanga, noma iminyaka
- Ukukhathazeka kukhulu kakhulu kangangokuba kuthinta ukusebenza kwansuku zonke komuntu.
Kubonakele ukuthi kwezinye izimo, ukukhathazeka ngokwehlukana kwentsha kunokuqala ekuqaleni kanti kwabanye, izimpawu zonke zikhona kepha ziqala ukufika sekwedlule isikhathi.
Intsha enokukhathazeka ngokwehlukana
- Gwema ukuba kude nomuntu abanamathele kuye.
- Mhlawumbe simatasa ngokwehlukana nomuntu esimthandayo.
- Kwangathi ungakhathazeka ngomuntu abamkhathalele ukuthi uzolinyazwa.
- Kwangathi ungakhathazeka ngokwenzeka komunye umcimbi okungadala ukwehlukana nothandekayo wabo.
- Ungafuna ukuhlala ohlangothini lomuntu othandekayo futhi umelane nezimo ezibangela ukuthi bahlukaniswe nomuntu abazinamathele kuye.
Ungakugwema kanjani ukukhathazeka ngokwehlukana kwentsha
Okokuqala, ungadidanisi ukuphazamiseka kovalo noma ukukhathazeka komphakathi nokukhathazeka ngokwehlukana kwentsha. Kubalulekile ukwazi ukuthi ukukhathazeka kwentsha empeleni kungukwesaba okukhulu kokulahlekelwa othandekayo. Lapho usutholakele, ukwelashwa noma izindlela zokugwema ukukhathazeka ngokwehlukana kuqukethe:
1. Ukwelashwa Kokuziphatha Okucabangayo (CBT)
I-CBT ngokuyinhloko isuselwa eqinisweni lokuthi imicabango, imizwa, imizwa engokomzimba, nezenzo konke kuxhumene. Ngakho-ke, imizwa emibi nemicabango ingabamba umuntu emjikelezweni ononya. Ngakho-ke, i-CBT isetshenziselwa ukwephula lo mjikelezo wokukhathazeka okukhulu ngokuhlukana futhi uyibuyisele ngemicabango emihle. I-CBT wuhlelo lokwelapha lokukhuluma, kanti owelapha usiza osemusha ukuthi abone bese ebhekana nokwesaba kwakhe kwangaphakathi ukwahlukana. Yize i-CBT ingakwazi ukwelapha izimpawu zomzimba ezihambisana nokukhathazeka ngokwehlukana, ngokuhlaziya nangokusebenza ezingxenyeni ezincane zayo yonke inkinga esiwombeni ngasinye, umjikelezo wokucabanga wentsha uguqulwa ube isimilo nemicabango emihle. Lapho imicabango nokuziphatha sekushintshiwe, izimpawu zomzimba zizoqala ukululama.
Kubonakele ukuthi i-CBT isebenze kahle kakhulu ekuhlukaniseni izimo zokukhathazeka kwentsha. I-CBT ayithathi usizo olwengeziwe emithini, kepha empeleni ifundisa intsha amasu awusizo futhi asebenzayo angasetshenziswa empilweni yansuku zonke, noma ngabe ukwelashwa sekuqediwe.
2. Ukuphumula / Ukwehla Kwesimo Okuhlelekile
Ukwehliswa kwesistimu kuyindlela yokuziphatha esetshenziswa kakhulu esetshenziswa ekwelapheni ukwesaba, ukuphazamiseka kokukhathazeka, kanye ne-phobias. Le ndlela isebenza ngokubandakanya osemusha kuhlobo oluthile lokuzivocavoca lokuphumula bese kuthi kancane kancane atholakale esikhuthazweni esiveza ukukhathazeka okukhulu kuye. Kunezinyathelo ezi-3 ezihilelekile kule nqubo.
3. Sungula isigaba sokukhathazeka sokukhuthaza ukukhathazeka
Ekukhathazeni kokuhlukana kwentsha, umfutho ubonwa njengokwesaba ukulahlekelwa noma ukwehlukaniswa nothandekayo. Kulesi sinyathelo, ukuqina kokwesaba kwehlulelwa ngokwethula isici sokukhathazeka kumuntu ngamunye. Lapho nje isibangela sokukhathazeka nezinga lokuqina kwayo sesitholakele, umelaphi uya esinyathelweni esilandelayo.
4. Amasu okuphumula
Lapho ukuhlukaniswa kokukhathazeka namandla okuqala sekutholakele, umelaphi uzobe esebenza ngezindlela ezahlukahlukene zokubhekana nokuphumula njengokuzindla noma izimpendulo zokuphumula zemisipha ezijulile. Lezi zindlela zokuphumula zenzelwe ukusiza ukuphumuza osemusha lapho esengaphansi kokuhlaselwa ukukhathazeka okukhulu ngokuhlukana. Lezi zindlela zinikeza isiguli izindlela zokulawula ukwesaba kwazo. Ukuzivocavoca okuphefumulayo nokuqondisa ukulwa nokukhathazeka kusiza osemusha ukuthi agweme ukukhuthaza ukukhathazeka futhi akubuyisele ngemicabango emihle.
5. Ukubhekana nokulandelana kwesikhuthazi
Lapho osemusha esezazi kahle izindlela zakhe zokuphumula, lapho-ke uyahlolwa ukuthi angakwazi yini ukubhekana nesimo sakhe sokukhathazeka ngokwehlukana. Ekuqaleni, umfutho omncane wokukhathazeka unikezwa isiguli. Lapho nje elawula ukukhathazeka kwakhe ngempumelelo, uchayeka kwizikhuthazo eziqhubekayo ezihambisana nokukhathazeka kwakhe. Ukwelashwa okuphumelelayo kuzobonisa ukuthi ngaso sonke isikhathi, isiguli sizokwazi ukunqoba ukukhathazeka okukhulu ngezindlela zaso zokuphumula.
6. Ukuvezwa
Osemusha uyakhuthazwa ukuthi abhekane futhi anqobe ukwesaba kwakhe ngosizo nangokuxhaswa ngumndeni wakhe.
Ukugoqa
Yize ukukhathazeka ngokwehlukana kwentsha kungeyona leyo nto ejwayelekile, kodwa ikhona. Le nkinga yokuhlukaniswa kokukhathazeka kufanele yelashwe entsheni njengoba amacala angalashwa angaba nemiphumela yesikhathi eside empilweni yengqondo nasekuthuthukisweni kwentsha ekhulayo.