BONA UKUQOKELELWA KWAKHO APHA BONA UKUQOKELELWA KWAKHO APHA
Ikhaya / iindaba / Iindidi zexhala
Iindidi zexhala

Iindidi zexhala

Iindidi zexhala

Ukuba unexhala, awuwedwa. Izigidi zabantu kwihlabathi liphela minyaka le ziyasokola noxinzelelo kunye nexhala lokuba ubomi busizisela indlela.

Abanye abantu banokujamelana noxinzelelo olunzima ngokukuko ngokusebenzisa izakhono ezithile kunye nongenelelo oluvumela ukuba basondele kwezi mvakalelo zinzima.

Abanye bajongana nefuthe loxinzelelo kubo bonke ubomi babo ngenxa yendlela ezi mvakalelo zibachaphazela ngayo.

Ngolu lwazi, ungathetha nogqirha wakho malunga nayo nayiphi na inkxalabo kunye nendlela ekunokwenzeka ngayo ukuba unyange iimpawu zoxinzelelo kunye nexhala.

 

Ukuphazamiseka okuxhalabisayo ngokubanzi

Isifo esixhalabisayo ngokubanzi (GAD) yimeko yexesha elide ebangela ukuba uzive uxhalabile malunga noluhlu olubanzi lweemeko kunye nemicimbi, endaweni yesiganeko esinye. 

Abantu abane-GAD baziva bexhalabile uninzi lweentsuku kwaye bahlala bezabalaza ukukhumbula ixesha lokugqibela abaziva bekhululekile ngalo.

Ngokukhawuleza xa enye ingcinga ixhalabileyo isonjululwe, enye inokuvela malunga nomba owahlukileyo.

Iimpawu zesifo esixhalabisayo ngokubanzi (GAD)

Isifo esixhalabisayo ngokubanzi (GAD) sinokubangela zombini iingqondo (ezengqondo) kunye neempawu zomzimba.

Oku kuyahluka kuye ngomntu, kodwa kunokubandakanya:

  • ndiziva ndingonwabanga okanye ndikhathazekile
  • unengxaki yokujonga okanye ukulala
  • ukungcola or ntliziyo

 

Ubume obungalunganga obuphambanisayo

Uya kuba nokuzibamba, ukunyanzelwa okanye zombini ukuba une-Obsessive-Compulsive Disorder (OCD.)

Ukugqithisa yingcinga engamkelekanga okanye umfanekiso oqhubeka ucinga ngawo kwaye ubukhulu becala ngaphandle kolawulo lwakho. Oku kunokuba nzima ukungahoyi. Ezi ngcinga zinokuphazamisa, ezinokukwenza uzive ukhathazekile kwaye unexhala.

Ukunyanzelwa yinto ocinga ngayo okanye oyenzayo ukuphindaphinda uxinzelelo. Oku kungafihlwa okanye kucace. Njengokuthetha ibinzana entlokweni yakho ukuze uzolile. Okanye ujonga ukuba umnyango wangaphambili utshixiwe na.

Unokukholelwa ukuba into embi iya kwenzeka ukuba awuzenzi ezi zinto. Ungaqaphela ukuba ukucinga nokuziphatha kwakho akukho ngqiqweni kodwa kunzima ukuyeka.

Kukho iintlobo ezahlukeneyo ze-OCD, ezibandakanya:

  • Ungcoliseko-Isidingo sokucoca kunye nokuhlamba kuba kukho into okanye umntu ongcolileyo
  • Ukujonga-Isidingo esithe rhoqo sokuzikhangela wena okanye imeko-bume yakho ukuthintela umonakalo, umlilo, ukuvuza okanye ukwenzakala
  • Iingcinga ezingenayo-Iingcinga eziphindaphindayo, eziphazamisayo kwaye ezihlala zoyikisa
  • Ukuzikhusela-Ukungaziva ukwazi ukulahla izinto ezingenamsebenzi okanye ezigugileyo

Thetha kwi-GP yakho ukuba ucinga ukuba une-OCD. Kuya kufuneka baxoxe nawe ngeendlela zokhetho.

 

Ukuphazamiseka ePanic

Ukuphazamiseka kwengqondo kubangela ukuhlaselwa rhoqo ngaphandle kwesoyikiso esithile. Ziyakwenzeka ngesiquphe kwaye ziziva zinamandla kwaye zoyikisayo, kunokwenzeka ukuba zihlukane ngexesha lokuhlaselwa. Unokukhathazeka nokuba nolunye uhlaselo.

Iimeko ezithile zinokubangela uloyiko, umzekelo, ukuba awuzithandi iindawo ezincinci kodwa kufuneka usebenzise ilifti. Oku akuthethi ukuba unesifo sokuphakuzela.

Iimpawu zokuphazamiseka kwengqondo zinokubandakanya oku kulandelayo:

  • Uloyiko olukhulu okanye uloyiko
  • Intlungu yesifuba okanye imvakalelo yokubetha kwentliziyo yakho ngokungaqhelekanga
  • Ndiva ngathi unokubhubha okanye uhlaselwe sisifo sentliziyo
  • Ukubila kunye nokutshisa okushushu, okanye ingqele kunye nokungcangcazela
  • Umlomo owomileyo, ukuphefumla kancinci okanye ukuva ukuva
  • Isicaphucaphu, isiyezi kunye nokuziva utyhafile
  • Ubungqindilili, izikhonkwane kunye neenaliti okanye ukubetha kwiminwe yakho
  • Isidingo sokuya ngasese
  • Isisu esidlayo
  • Ukubetha ezindlebeni zakho

 

Uxinzelelo lwengqondo emva koxinzelelo

Unokuphuhlisa i-PTSD emva kwamava abuhlungu njengokuhlaselwa, ingozi okanye intlekele yendalo

Iimpawu zinokubandakanya ukuba neenkumbulo okanye amaphupha abuhlungu Unokuziva ulikheswa kwaye urhoxile

Abantu abaninzi baneempawu ezithile zomothuko emva kwesehlo esibuhlungu. Kodwa kuninzi lwabantu, ezi zinto ziyahamba ngokuhamba kwexesha kwaye azikhuli zibe yi-PTSD. I-PTSD inokunyangwa ngonyango

 

Ukuphazamiseka komzimba kwiDysmorphic

Uya kuba neengcinga eziphazamisayo malunga nendlela ojongeka ngayo ukuba une-Body Dysmorphic Disorder (BDD.) Iingcinga azipheli kwaye zinempembelelo enkulu kubomi bemihla ngemihla. Oku akufani nokuba lilize kwinkangeleko yakho. Ungakholelwa ukuba umbi kwaye wonke umntu uyakubona ukuba umbi, nokuba bayakuqinisekisa ukuba ayiyonyani le. Okanye unokukholelwa ukuba abantu bajolise kwindawo yomzimba wakho njengobomvu okanye uphawu lokuzalwa. Inokubangela uxinzelelo kwaye ikhokelele ukudangala.

Unokuchitha ixesha elininzi:

  • Ukujonga ebusweni okanye emzimbeni wakho esipilini
  • Ukuthelekisa iimpawu zakho nabanye abantu
  • Ukuzigubungela ngeziqholo ezininzi
  • Ukucinga ngotyando lweplastiki

Ukuba ulwa nesinye sezi ngxaki okanye ukholelwa ukuba unokufumana iimpawu, kuya kufuneka uthethe nogqirha wakho okanye ugqirha wezonyango malunga nemeko yakho. Kukho amanyathelo asebenzayo onokuwathatha phantsi kononophelo lwabo anokunciphisa ukomelela kweemvakalelo zakho ezixhalabisayo.

Olunye ukhetho onokuthi uluthathele ingqalelo kukusebenzisa imveliso enokunceda ekunciphiseni iimvakalelo zoxinzelelo ngokukhawuleza. Umyalezo yenzelwe ukuba iqulethe zonke izinto eziphambili ezinokunceda ukuphumla kunye nokunciphisa iimpawu zoxinzelelo kunye neengcinga ezixhalabisayo.

Ungadibanisa iimveliso ze-Anxt kunye nezinye iindlela zokuphelisa uxinzelelo, ezinje ngeoyile efunekayo okanye ibhalsam yelemon, ukwenza isiphumo esinamandla esinokukunceda ukunciphisa izinto ezibangela ukubakho. 

Ukuba uyasokola neempawu zoxinzelelo okwangoku, ke funa uncedo kuxinzelelo oziva ngalo. Ungavumeli ingxaki yoxinzelelo ibe yinkcazo yokuba ungubani.