Amathiphu asheshayo
- Donsa umoya ngokubala kune, ukhiphe ngesithupha.
- Tshela isisebenzi sendiza ukuthi unovalo.
- Cindezela izinyawo zakho ziphansi, uzwe phansi.
Ukwesaba kuvame ukuqala isikhathi eside ngaphambi kwesango. Ubhukha uhambo, bese nakhu: ukuhlokoma okuncane ngemuva kwengqondo yakho, kukhula njengoba usuku lusondela. Ucabanga umnyango uvala. Ucabanga ukudlikizeka kwendiza. Ngesikhathi ususesihlalweni sakho, inhliziyo yakho iyagijima nezandla zakho zimanzi kanti nesihambi esibukeka sizolile sifunda incwadi enekhava eliphepha amafidi amabili kude sengathi akukho kulokhu okuyinto enkulu.
Into yokuqala okumele uyazi. Awenzi into ehlekisayo, futhi awuwedwa. Ukwesaba ukundiza kungenye yezinye zokwesaba okuqondile okuvame kakhulu abantu abakuphethe. Izilinganiso ziyahluka kakhulu kuye ngokuthi ubala kanjani, kodwa cishe phakathi komuntu oyedwa kwabane kuya komuntu oyedwa kwabathathu abadala babika ukungakhululeki kwangempela ngohambo ngendiza, futhi ingxenye encane igwema ukundiza nya. Abanye babo bangabantu obungeke ukuqagele. Ukwesaba akuhambelani nokuthi unesibindi noma unengqondo kangakanani ngokunye empilweni yakho.
Kunegama lezokwelapha lapho kunamandla ngokwanele okuphazamisa izinto: i-aerophobia, noma i-aviophobia. Lokho kuyisifushaniso nje sokwesaba okuqondile okugxile ekundizeni. Ukukuqamba akumayelana nokukunamathisela ilebula. Kuwusizo ngoba ukwesaba okukhulu kungezinye zezinto ezelapheka kalula kunazo zonke empilweni yengqondo, futhi ukwazi ukuthi ubhekene nani kukukhomba kokusebenza ngempela.
Kungani ukwesaba kunamathela, noma nje wazi amathuba
Nansi ingxenye emangalisayo iningi labantu abesaba ukundiza abasezwa. Ungakwazi, ngokwengqondo, ukuthi ukundiza kuphephe ngokwedlulele. Ungabe usufundile ukuthi ingxenye eyingozi yohambo ukushayela uye esikhumulweni sezindiza. Kanti ukwesaba akunandaba.
Lokho kungenxa yokuthi ukwesaba okukhulu akuhlali engxenyeni ecabangayo yobuchopho bakho. Kuhlala ohlelweni lwesexwayiso oludala, olusheshayo olwavela ukuze ukugcine uphila, ingxenye esabela ngaphambi kokuthi ube nethuba lokucabanga. Isici esichaza ukwesaba okukhulu, ngendlela odokotela abakuchaza ngayo, yilona kanye igebe: ukwesaba kungokoqobo futhi kungokomzimba futhi akulingani nengozi yangempela ephambi kwakho. Insimbi yakho yesexwayiso inomsindo. Ingozi incane. Zombili izinto ziyiqiniso ngasikhathi sinye.
Indiza nayo iwumshini ocishe uphelele wokuvusa leso sexwayiso. Awukwazi ukuphuma. Awushayeli. Kunemisindo ongayijwayele, nokugxumagxuma okukodwa noma okubili ongeke ukuchaze, nengxenye yobuchopho bakho ephikelela ukuthi ukungabi nokulawula kusho ingozi. Akukho kulokho okuwukwehluleka kobuntu. Kuyinkinga endala yokuxhumana kwezintambo.
Nakhu ugibe olugcina ukwesaba kuqinile: ukugwema. Njalo lapho ukwesaba kukuncenga ukuthi ungahambi, uzwa ukukhululeka okukhulu, futhi ubuchopho bakho bukugcina ngokuthula njengobufakazi bokuthi ingozi ibiyiqiniso nokuthi ukukugwema kukusindisile. Ukwesaba kuya kuba namandla kancane futhi umhlaba wakho uba mncane kancane. Ukwephula lolo dingiliza yingxenye enkulu yomsebenzi.
Ngaphambi kokuthi undize
Ezinye zezinto eziwusizo kakhulu zenzeka ngaphambi kokuba ufike esikhumulweni sezindiza.
- Funda ukuthi indiza isebenza kanjani ngempela. Ukwesaba okuningi kokundiza empeleni ukwesaba okungaziwa. Ukudlikizeka kuzwakala sengathi indiza iyehluleka, kanti kusondelene nesikebhe esidlula phezu kwamagagasi, akukhululekile kodwa kuphelele kulokho indiza eyakhelwe ukukuphatha. Ukwazi ukuthi umsindo ngamunye uyini (amasondo okuhlala phansi, ama-flap, izinjini ezehla emva kokusuka) kususa ingozi kweminingi yayo.
- Bhukha ukuze uzinike indawo. Indiza yasekuseni, isihlalo esiseceleni kwendlela noma isihlalo esiphezu kwephiko lapho ukunyakaza kumnene khona, indlela eqondile ukuze wenze ingxenye enzima kanye kuphela. Ukukhetha okuncane, umehluko wangempela.
- Yeka ikhofi eliningi nebha yasesikhumulweni sezindiza. I-caffeine iphusha umzimba wakho ube sesimweni esifanayo esivuselelekile njengoba ukukhathazeka kwenza, futhi utshwala buvame ukwenza ukubuya kwaso kube kubi kakhulu emva kwamahora ambalwa. Kunalokho phuza amanzi.
- Yiba nesu lezandla zakho namehlo akho. Landa uchungechunge oluthanda kakhulu, uhlu olude lwezingoma, i-podcast, incwadi enkhulu. Umgomo ukunika ukunaka kwakho indawo eqotho yokuya kuyo.
Into eyodwa efanele ukuphawulwa lapha. Abantu abaningi bacela udokotela isidakamizwa esizolisayo esifana ne-diazepam ukuze badlule ukundiza, futhi odokotela abaningi, kufaka phakathi kuyo yonke i-NHS, manje bayenqaba ukusibhala ngenxa yalokhu kanye. Izidakamizwa ezizolisayo zingakwazi ukubuthuntisa ikhono lakho lokusabela endabeni eyingozi engavamile, zingakwazi ukwehlisa ukuphefumula kwakho emoyeni we-cabin osunama-oksijeni aphansi kakade, zenyusa ingozi yamahlule egazi ngoba uhlala uthule kangaka, futhi kwabanye abantu zibangela ukungakhululeki esikhundleni sokuzola. Uma ucabanga ngemithi, leyo yingxoxo okumele uyibe ngokwethembeka nodokotela wakho ngokuphephile, hhayi ikhambi elisheshayo ongathembela kulo.
Emoyeni, lapho kufika
Lapho ukwesaba kuqubuka phakathi kokundiza, awukwazi ukukususa ngokucabanga ngaleso sikhathi, kodwa ungasebenza nomzimba wakho, ozola ngokushesha kunemicabango yakho.
- Yehlisa ukukhipha umoya. Donsa umoya ngokubala okungaba kune, bese ukhipha ngokubala okude kwesithupha. Ukukhipha umoya okude yingxenye enika umzimba wakho isignali yokuthi udambe. Kwenze umzuzu. Ungakhathazeki ngokukwenza ngokuphelele.
- Yenza izinyawo zakho zibe zisithe phansi uzwe phansi. Cindezela umhlane wakho esihlalweni. Ukhumbuza umzimba wakho ukuthi ukuphi, okuphazamisa ukuzungeza kwezithombe zenhlekelele.
- Bala okukuzungezile. Izinto ezinhlanu ongazibona, ezine ongazizwa, ezintathu ongazithinta. Kuzwakala kucishe kulula kakhulu. Kudonsa ukunaka kwakho kukukhiphe engozini oyicabangayo kukubuyisele ku-cabin yangempela, edinayo, ephephile.
- Vumela ukudlikizeka kube ukudlikizeka. Lapho kuqala, zama ukuzitshela iqiniso elisobala: lokhu kujwayelekile, abashayeli bendiza bandiza kulokhu njalo, indiza yakhelwe okubi kakhulu. Akudingeki ukuthi ukukholelwe ngokufudumele. Kufanele nje ukusho.
- Tshela isisebenzi sendiza. Lena enye yezindlela ezingasetshenziswa kahle kunazo zonke. Basibonile abagibeli abanovalo izikhathi eziyinkulungwane, abethuki nakancane, futhi abaningi bazokubheka noma bachaze umsindo. Akudingeki ukuthi ukubambe ngokuqina wedwa emgqeni wakho.
Amagagasi ayindlela efanele yokucabanga ngakho. Ukukhathazeka kuyakhuphuka, kufinyelele esicongweni, bese kubuya kwehla ngokwako uma ukuvumela, ngokuvamile ngokushesha kunalokho obukulindele. Akudingeki ukumisa igagasi. Kufanele uliphile lize lidlule, bese kulandela elinye.
Indlela ukwesaba okunciphela ngayo ngempela ngokuhamba kwesikhathi
Amathuluzi asaleso sikhathi akusiza ukuthi uphile uhambo. Wona wodwa, awukwelaphi ukwesaba. Izindaba ezinhle ukuthi into esebenzayo iqondwa kahle futhi iyasebenza ngempela kubantu abaningi abayizamayo.
Ukwelashwa okunerekhodi eliqine kunawo wonke i-exposure therapy, ngokuvamile njengengxenye ye-cognitive behavioral therapy (CBT). Umqondo umnene kunalokho okuzwakala ngakho. Esikhundleni sokukuphonsa endizeni ewela izwe lonke, umelaphi ukusiza ukubhekana nokundiza ngezinyathelo ezincane, ezilawulekayo, futhi uvumela uhlelo lwakho lwesexwayiso ukuthi lufunde, ngokuhlangenwe nakho kunokuphikisana, ukuthi akukho okubi okwenzekayo. Ungaqala ngokubuka izithombe zama-cabin, bese uvakashela isikhumulo sezindiza, bese uthatha ukundiza okufushane, wakhela phezulu ngesivinini ongasilawula. Izinhlelo eziningi manje zisebenzisa i-virtual reality ukuze zilingise sonke isipiliyoni phansi kuqala. I-CBT yengeza enye ingxenye: ukubamba imicabango ebalekayo ("lowo msindo usho ukuthi kukhona okungalungile") nokufunda ukuyiphendula ngalokho okuyiqiniso ngempela.
Uma umqondo wokuhlela ukwelashwa uzwakala uwumthwalo, kukhona indlela ephakathi esetshenziswe kahle. Ezinkampani eziningi zezindiza zenza izifundo ezihleliwe zokwesaba ukundiza ezihlanganisa abashayeli bendiza nochwepheshe bezokundiza nochwepheshe bokukhathazeka, ngokuvamile ziphetha ngokundiza kwangempela kunesekelo phakathi. I-NHS ikhomba abantu kulezi zifundo iphawule ukuthi zivame ukusebenza kangcono kunemithi, ngemiphumela ehlala emva kokuphela kwesifundo. Zingaba isiqalo esiqinile ngisho noma ungakaze ubone umelaphi.
Lapho kufanelekile ukuthola usizo olwengeziwe
Uvalo oluncane ngaphambi kokundiza lujwayelekile futhi aluyona into edinga ukulungiswa. Kufanelekile ukufuna usizo lwangempela lapho ukwesaba kulawula izinqumo zakho: lapho unqaba uhambo, umsebenzi, imishado, noma amathuba okubona abantu obathandayo ngoba ukundiza kuzwakala kungenakwenzeka, noma lapho ukwesaba kudla amasonto empilo yakho ngaphambi kohambo ongeke uphume kulo.
Lolo akulona uphawu lokuthi wephukile. Luwuphawu lokuthi lokhu kwesaba okuthile kukhule kwaba kukhulu kunamathuluzi onawo, futhi umelaphi owelapha ukwesaba okukhulu angakusiza ukukunciphisa kabusha. Khuluma nodokotela wakho noma nochwepheshe wempilo yengqondo, futhi uma ukukhathazeka noma ukwethuka kungena ezingxenyeni ezinye zempilo yakho, kubale nakho. Ukwesaba okukhulu kuyasabela ekwelashweni kahle njengacishe noma yini kulo mkhakha. Umhlaba ongakolunye uhlangothi lwalokhu kwesaba, uhambo nabantu nezindawo, ufanelwe umsebenzi wokubuyela kuwo.
Imithombo
- Cleveland Clinic, Aerophobia (Fear of Flying): Causes, Symptoms & Treatment
- National Institute of Mental Health, Phobias and Phobia-Related Disorders
- NHS (Goldsworth Medical Practice), Fear of Flying
- National Library of Medicine / PMC, Overcoming Fear of Flying: A Combined Approach of Psychopharmacology and Gradual Exposure Therapy